Changing habits can be challenging, but it's definitely achievable with determination and the right approach. Here are some good points to consider when trying to change bad habits
1.Identify the Habit: Recognize and understand the habit you want to change. Clearly define what it is, when it occurs, and why you engage in it.
2.Set Clear Goals: Establish specific, measurable goals for changing the habit. Make sure your goals are realistic and achievable within a reasonable timeframe.
3.Understand Triggers: Explore the triggers or cues that lead to the habit. Is it stress, boredom, or a certain environment? Understanding triggers can help you anticipate and manage them effectively.
4.Replace with Positive Habits: Instead of simply trying to stop the bad habit, focus on replacing it with a healthier or more positive behavior. This can help fill the void left by the old habit and create lasting change.
5.Start Small: Break down the habit change into smaller, manageable steps. Gradually increase the difficulty as you progress.
6.Stay Consistent: Consistency is key to forming new habits. Stick to your plan even when it gets tough, and don't get discouraged by setbacks.
7.Seek Support: Surround yourself with supportive people who encourage your efforts to change. Consider joining a support group or seeking professional help if needed.
8.Track Progress: Keep track of your progress to stay motivated and accountable. Celebrate small victories along the way to reinforce positive behavior.
9.Practice Self-Compassion: Be kind to yourself during the process of habit change. It's normal to slip up occasionally, but don't let setbacks derail your progress. Instead, learn from them and keep moving forward.
10.Stay Patient: Changing habits takes time and effort, so be patient with yourself. Focus on the journey rather than perfection, and celebrate each step towards a healthier life
TRANSLATED TO SOMALI LANGUAGE
Beddelista caadooyinka waxay noqon kartaa caqabad,laakiinwaxaa hubaal ah in lagu gaari karo go'aan iyo hab sax ah.Halkan waxaa ah qodobbo wanaagsan oo ay tahay in la tixgeliyo marka la isku dayayo in la beddelo caadooyinka xun:
1. Aqoonso Caadada: Aqoonso oo fahan caadada aad rabto inaad bedesho.Si cad u qeex waxa ay tahay,marka ay dhacdo,iyo sababta aad uga hawl gasho.
2..Deji yoolal cad: Samee mid gaar ah,yoolalka la qiyaasi karo ee lagu beddelayo caadada.Hubi in yoolalkaagu ay yihiin kuwo waaqici ah oo lagu gaari karo waqti macquul ah gudahood.
3..Faham Kiciyeyaasha: Baadh kiciyeyaasha ama tilmaamaha u horseeda caadaysiga.Ma stress baa,caajisnimo,ama deegaan gaar ah?Fahamka waxyaabaha kiciya waxay kaa caawin karaan inaad odoroso oo aad si hufan u maareyso.
4.Ku beddel caadooyinka wanaagsan: Halkii aad si fudud isku dayi lahayd inaad joojiso caadooyinka xun,diiradda saara sidii aad ugu beddeli lahayd dhaqan ka caafimaad badan ama ka wanaagsan.Tani waxay kaa caawin kartaa buuxinta booska uu banneeyay caado hore oo abuurta isbeddel waara.
5.Bilow yar: U jebi caadaysiga oo u beddelo mid yar,talaabooyin la maarayn karo.Si tartiib tartiib ah u kordhi dhibka markaad horumarayso.
6.Joogtaada: Joogteynta waa furaha samaynta caadooyin cusub.Ku adkayso qorshahaaga xitaa marka ay adkaato,dib u dhacna ha ku niyad jabin.
7.Taageero raadso: Naftaada ku xeeran dad taageersan oo kugu dhiirigeliya dadaalkaaga isbedel.Tixgeli inaad ku biirto koox taageero ama raadsato caawimo xirfadle haddii loo baahdo.
8.La Soco Horumarka: La soco horumarkaaga si aad u ahaato mid dhiirigelin leh oo lagula xisaabtamo.U dabbaaldeg guulo yaryar inta jidka lagu jiro si aad u xoojiso dhaqanka togan.
9.Ku celceli is-naxariista: Naftaada u naxariiso inta lagu jiro habka isbeddelka caadeysiga.Waa wax iska caadi ah in aad simbiriirixato marmar,Laakin ha u ogolaan dib u dhacu inuu kaa leexiyo horumarkaaga.Halkii,wax ka baro oo horay u soco.
10.Bukaan joog: caadooyinka beddela waxay qaadataa waqti iyo dadaal,ee naftaada u samir.U fiirso safarka intii aad kaamilka lahayd,oo u dabaaldeg tallaabo kasta oo loo qaaday qaab nololeed caafimaad leh.
✔ Yuusan qoraalka kula dheeraan xogtiisa ayaa ka muhiimsan mahadsanid.
✔ Sanad walba o cusub o bilaama waa fursad cusub o bilaamata ayana khasab tahay inaan ka fa’idaysano anagoo oga fa’idaysanaya cibaado,waxabarsho, shaqo iyo hormar aan gaarsiino nafteena ,anagoona ku qurxinayna sanadka hadafyo aan samaysano iyo yaqiin aan nafteena yaqiinsanahy iyo raaliahaanshaha alle SWC .isna waydii su’allahan marka hore maxaan kabartay sanadkii tagay guul iyo khasaare? Seese ugu diyaargaroobay kan sosocda?Waxan kula wadaagayaa dhowr talooyin oo kuu sahlaya inaad gaartid hadafyadaada sanadka cusub.
1:HADAF SAMAYSOO
soo qaado qalin iyo xaanshi kuna qor ilaa 10-5 hadaf kuwasoo aad inaad gaartid 2024 hana noqdaan kuwo qeexan oo macquul ah aadna hubtid inaad gaarikartid adoona ka bilaabaya hadafyo yar si ay kuugu jiidaan kuwa waaween waxana dhigtaa meel aad malin kasta ka arki kartid si aad ugu dhiiratid inad iand malinba xoga xaqijiso.
2:BEDAL QAAB FIKIRKAAGA:
qofkasta si buu u fikiraa una arkaa waxyaalaha ku xeeran marba sida ay ishiisu u aragto asagoona la kaashan maskaxdiisa , waxaad isku daydaa inaad bedashid qaab fikirkaaga iskuna day inaad u firitid qaab talmoon( positive ah).
3: Go’anso inaad iska badashid cadoyinkaxun ad leedahay:
Ibu aadam aan caado xun lahayn ma jiro waana kuwa marwalba nagu dhibsadaan dadka ama nafteena ku canaanano inaan leenahay , qofwalbana uu ogyahay caadiyinkiisa xun iyo kuwa wanagsan waxana ladhahaa “ way fududahay inaad caado samaysid lakin way adagtahay inaad iska goaysid ’’ waxan ugu yare e caado lagu jari karaa waa 25 bari oo joogto ah adoona kala goynayn.
4:Wakhtiga ilaasho:
maxaa yeelay waa hantida kaliya aynu haysano waa wakhtiga marka isku day inaad ilaashatid wakhtigaaga kuna bixisid wax u qalma iskana yaraysid waxyaalaha macno darada ah.
5: KU DADAAL NIYADADU IYO HADAFKAGU INAY NOQDAN MID WANAGSAN:
Markasta hadaad wanaag ku fakirtid iyo inaad wanaag samaysid niyadaadu waxay noqonaysaa mid farxad badan ilaahay ayaana qoray qadarka marka waa inuu noqda mid aad markasta ku qanacsantahay .
6:KA TAKHALUS WAXYALAHA ADAN RABIN:
Waxa jira waxyaalo badan aadan rabin inay qolka kuu yaalana ama khaanada kaa buuxiyeen sida dharka, kabaha ,buugta iyo IWM waxaad hubtid inaadan u baahnayn is dhaafi si ad nafis uga darento sida inaad dharka aadan rabin aad sadaqaysato buugtana aad maktabadaha u gaysid adoona ku badalanaya kuwo cusub.
NAFTAADA CASUUN
sanadkii hore waxbaad xaqiijisay am aka baratay haba yaraadane , bilowga kan cusub iyo kii hore waa inaad naftaada casuuntaa ,adoo u sheegaya inay naftaada xaq kugu leedahay waxana ku casuumi kartaa waxyalaha ay jeceshahay sida inaad soo gadatid waxayaalo aad ka heshay lakin aadan gadan o suuqa yaala ama inaad maqaaxi cusub ka cunto cuno aadan horay u cunin una sheeg naftaada inay istaahisho waxwalba .
0 Comments