{"id":5835,"date":"2017-02-02T16:06:12","date_gmt":"2017-02-02T13:06:12","guid":{"rendered":"http:\/\/www.kariyer.net\/ik-blog\/?p=5835"},"modified":"2017-06-12T12:28:42","modified_gmt":"2017-06-12T09:28:42","slug":"mukemmel-bir-is-gunu","status":"publish","type":"post","link":"https:\/\/www.kariyer.net\/ik-blog\/mukemmel-bir-is-gunu\/","title":{"rendered":"M\u00fckemmel bir i\u015f g\u00fcn\u00fc"},"content":{"rendered":"<p><strong>Alarm\u0131n \u00e7ald\u0131\u011f\u0131 ilk saniyeden g\u00f6zlerimizi kapay\u0131p yorgan\u0131 \u00fczerimize \u00e7ekti\u011fimiz ana kadar olan s\u00fcrede ald\u0131\u011f\u0131m\u0131z her karar ya\u015fam kalitemizi etkiliyor. \u00dcnl\u00fc internet sitesi Totaljobs, i\u015f yerinde m\u00fckemmel bir g\u00fcn ad\u0131na yap\u0131lmas\u0131 gerekenleri uzmanlara soruyor.<\/strong><\/p>\n<p><img fetchpriority=\"high\" decoding=\"async\" class=\"alignnone wp-image-8247\" src=\"http:\/\/www.kariyer.net\/kariyer-rehberi\/wp-content\/uploads\/2016\/10\/mukemmel-is-gunu-1024x974.jpg\" alt=\"mukemmel-is-gunu\" width=\"600\" height=\"571\" \/><\/p>\n<p>Totaljobs farkl\u0131 alanlarda uzman ki\u015filere i\u015f yerinde verimli, mutlu ve enerjik bir g\u00fcn ge\u00e7irebilmek i\u00e7in neler yap\u0131labilece\u011fini soruyor.\u00a0Uzmanlar s\u00fcreci, uyku, beslenme, egzersiz ve stres gibi farkl\u0131 a\u00e7\u0131lardan ele al\u0131yor.<\/p>\n<p>\u0130\u015fte m\u00fckemmel <strong><a href=\"http:\/\/www.kariyer.net\/kariyer-rehberi\/ilk-is-gununde-sorulmasi-gereken-6-kritik-soru\/\" target=\"_blank\">i\u015f g\u00fcn\u00fc<\/a><\/strong> i\u00e7in uzmanlardan \u00f6neriler:<\/p>\n<h2><strong>Uyanma<\/strong><\/h2>\n<p>Uyku alan\u0131nda \u00e7al\u0131\u015fmalar yapan Dr. Guy Meadows\u2019a g\u00f6re <strong><a href=\"http:\/\/www.kariyer.net\/kariyer-rehberi\/bu-7-adimla-verimliliginizi-artirin\/\" target=\"_blank\">verimli<\/a><\/strong> uykunun ilk \u015fart\u0131 kendili\u011finden uyanmak. \u0130\u015f ya\u015fam\u0131nda ise genelde bu m\u00fcmk\u00fcn olmuyor ve \u00e7al\u0131\u015fanlar alarm e\u015fli\u011finde uyan\u0131yor. Meadows bu noktada do\u011fal \u0131\u015f\u0131k kayna\u011f\u0131yla uyanman\u0131n \u00f6nemine de\u011finiyor. E\u011fer mevsim k\u0131\u015fsa o halde yap\u0131lacak \u015fey \u0131\u015f\u0131klar\u0131 a\u00e7mak. I\u015f\u0131k v\u00fccudun uyanmas\u0131na ve g\u00fcne haz\u0131rlanmas\u0131na yard\u0131mc\u0131 oluyor. Ayn\u0131 zamanda uyan\u0131r uyanmaz al\u0131nan du\u015f da ki\u015finin iyi hissetmesini sa\u011fl\u0131yor.<\/p>\n<h2><strong>Beslenme<\/strong><\/h2>\n<p>Uzmanlar en iyi kahvalt\u0131n\u0131n ak\u015famdan haz\u0131rlanan kahvalt\u0131 oldu\u011funda hemfikir. Geceden haz\u0131rlanan kahvalt\u0131 sabahlar\u0131 \u00fc\u015fenip evden a\u00e7 \u00e7\u0131kma durumunu ortadan kald\u0131rd\u0131\u011f\u0131 gibi d\u0131\u015far\u0131dan haz\u0131r hamurlu, ya\u011fl\u0131 ve \u015fekerli besinlerin al\u0131nmas\u0131n\u0131 da \u00f6nl\u00fcyor. Uzmanlar kahvalt\u0131 i\u00e7in s\u00fct, meyve, yumurta, yulaf ezmesi gibi besinleri \u00f6neriyor.<\/p>\n<p>\u00d6\u011fle yeme\u011finde ise &#8211; e\u011fer ofiste sa\u011fl\u0131kl\u0131 yemek f\u0131rsat\u0131 yok denecek kadar azsa &#8211; \u00f6nerilen m\u00fcmk\u00fcnse ak\u015fam yenen sa\u011fl\u0131kl\u0131 yemekten kalanlar\u0131 ofise g\u00f6t\u00fcrmek. Bu hem b\u00fct\u00e7eye hem de sa\u011fl\u0131\u011fa son derece faydal\u0131 bir hareket. \u00d6\u011flenleri sebze, \u0131zgara et, salata gibi yiyecekler ki\u015fiyi din\u00e7 tutuyor, a\u011f\u0131r yiyecekler ise k\u00f6t\u00fc performansta son derece etkili.<\/p>\n<h2><strong>Ula\u015f\u0131m<\/strong><\/h2>\n<p>\u00d6zellikle b\u00fcy\u00fck \u015fehirlerde ula\u015f\u0131m en b\u00fcy\u00fck sorunlardan biri. Saatlerce trafikte kalarak g\u00fcn\u00fcn daha en ba\u015f\u0131ndan stres ya\u015famak sinirleri fazlas\u0131yla y\u0131prat\u0131yor. Uzmanlar\u0131n buna \u00f6nerisi m\u00fcmk\u00fcn oldu\u011funca \u00f6zel arabayla yola \u00e7\u0131kmamak, metro gibi trafi\u011fe girmeyen ara\u00e7lar\u0131 tercih etmek, m\u00fcmk\u00fcnse bisiklet ya da motosiklet kullanmak. <strong><a href=\"https:\/\/www.cyclescheme.co.uk\/\" target=\"_blank\">Cyclescheme<\/a><\/strong> taraf\u0131ndan yap\u0131lan bir ara\u015ft\u0131rmaya g\u00f6re bisiklet kullan\u0131c\u0131lar\u0131n\u0131n kullanmayanlara g\u00f6re y\u00fczde 83 oran\u0131nda daha az stresli olduklar\u0131 ortaya \u00e7\u0131k\u0131yor.<\/p>\n<h2><strong>Stres<\/strong><\/h2>\n<p>\u0130\u015f yerinde stresi azaltmak i\u00e7in yap\u0131labilecekleri uzmanlar \u015fu \u015fekilde s\u0131ral\u0131yor:<\/p>\n<p>&#8211; Egzersiz v\u00fccudun <strong><a href=\"http:\/\/www.kariyer.net\/kariyer-rehberi\/is-gorusmelerinin-yarattigi-stres\/\" target=\"_blank\">stres<\/a><\/strong> alt\u0131nda \u00fcretti\u011fi hormonlar\u0131 dengeliyor, kaslar\u0131 rahatlat\u0131yor, kalbi g\u00fc\u00e7lendiriyor, kan ak\u0131\u015f\u0131n\u0131 sa\u011flay\u0131p endorfin \u00fcretimini sa\u011fl\u0131yor.<\/p>\n<p>&#8211; Yemek aras\u0131nda i\u015f yerinden uzakla\u015fmak, y\u00fcr\u00fcmek ve a\u00e7\u0131k havaya \u00e7\u0131kmak ger\u00e7ekten i\u015fe ara vermek a\u00e7\u0131s\u0131ndan \u00e7ok \u00f6nemli.<\/p>\n<p>&#8211; M\u00fckemmeliyet\u00e7i de\u011fil ger\u00e7ek\u00e7i olmak stresten daha az etkilenmeyi sa\u011fl\u0131yor.<\/p>\n<p>&#8211; \u0130\u015f yerinde baz\u0131 durumlarda \u201chay\u0131r\u201d demeyi ba\u015farmak, stresten uzakla\u015fmak i\u00e7in gerekirse ufak da olsa tatile \u00e7\u0131kmak, i\u015fi eve g\u00f6t\u00fcrmemek \u00e7ok \u00f6nemli.<\/p>\n<p>&#8211; G\u00fcn\u00fcn sonunda yap\u0131lmas\u0131 gerekenleri dert etmektense nelerin ba\u015far\u0131ld\u0131\u011f\u0131na odaklanmak gerekiyor.<\/p>\n<h2><strong>Mola<\/strong><\/h2>\n<p>Uzmanlar her 1,5 saatte\u00a0bir\u00a010 dakika mola vermek gerekti\u011fini s\u00f6yl\u00fcyor. Bu, v\u00fccudun her 1,5-2 saatte bir enerji d\u00f6ng\u00fcs\u00fcne girmesiyle ilgili. Bu s\u00fcre sonunda yapt\u0131\u011f\u0131 i\u015ften uzakla\u015fan beden daha az yoruluyor ve stres ya\u015f\u0131yor.<\/p>\n<h2><strong>Uyku zaman\u0131<\/strong><\/h2>\n<p>Dr. Meadows, <strong><a href=\"http:\/\/www.kariyer.net\/kariyer-rehberi\/is-yerinde-rahatlatan-7-mobil-uygulama\/\" target=\"_blank\">yorucu bir i\u015f g\u00fcn\u00fcnden sonra<\/a><\/strong> koltu\u011fa yay\u0131l\u0131p telefona bakman\u0131n rahatlat\u0131c\u0131 bir deneyim gibi g\u00f6z\u00fckt\u00fc\u011f\u00fcn\u00fc, oysa bunun g\u00fcn\u00fc bitirmek i\u00e7in iyi bir yol olmad\u0131\u011f\u0131n\u0131 belirtiyor. Meadows, \u201cPsikolojimiz her ne kadar kar\u0131\u015f\u0131k olsa da bizler hala modern ma\u011fara adamlar\u0131 ve kad\u0131nlar\u0131y\u0131z. Bu da biyolojik saatimizin g\u00fcne\u015f taraf\u0131ndan ayarland\u0131\u011f\u0131n\u0131 g\u00f6steriyor. G\u00fcne\u015f \u0131\u015f\u0131\u011f\u0131n\u0131n azalmas\u0131, uyumam\u0131za yard\u0131mc\u0131 olan melatonin hormonunun ortaya \u00e7\u0131kmas\u0131n\u0131 sa\u011fl\u0131yor. Mavi \u0131\u015f\u0131k veren telefon ya da bilgisayar ekran\u0131na bakarak uyumay\u0131 beklemekse hi\u00e7 mant\u0131kl\u0131 de\u011fil. Bunun da cevab\u0131 cihazlar\u0131m\u0131zdan \u00e7\u0131kan mavi \u0131\u015f\u0131kla g\u00fcne\u015f \u0131\u015f\u0131\u011f\u0131n\u0131n ayn\u0131 dalga boyunda olmas\u0131nda gizli. Elinizde iPad ile uyumak, surat\u0131n\u0131za minik bir g\u00fcne\u015f tutmakla ayn\u0131\u201d diyor.<\/p>\n<!-- templates\/buttons-placeholder.php -->\n<div class=\"da-reactions-outer TpostID5835\">\n\t    <div class=\"da-reactions-data da-reactions-container-async center\"\n         data-type=\"post\"\n         data-id=\"5835\"\n         id=\"da-reactions-slot-post-5835\">\n        <div class=\"da-reactions-static\">\n\t\t\t<img src=\"https:\/\/www.kariyer.net\/ik-blog\/wp-content\/plugins\/da-reactions\/assets\/dist\/loading.svg\" alt=\"Loading spinner\" width=\"48\" height=\"48\" style=\"width:48px\" \/>\n        <\/div>\n    <\/div>\n<\/div>\n","protected":false},"excerpt":{"rendered":"<p>Alarm\u0131n \u00e7ald\u0131\u011f\u0131 ilk saniyeden g\u00f6zlerimizi kapay\u0131p yorgan\u0131 \u00fczerimize \u00e7ekti\u011fimiz ana kadar olan s\u00fcrede ald\u0131\u011f\u0131m\u0131z her karar ya\u015fam kalitemizi etkiliyor. \u00dcnl\u00fc internet sitesi Totaljobs, i\u015f yerinde m\u00fckemmel bir g\u00fcn ad\u0131na yap\u0131lmas\u0131 gerekenleri uzmanlara soruyor. Totaljobs farkl\u0131 alanlarda uzman ki\u015filere i\u015f yerinde verimli, mutlu ve enerjik bir g\u00fcn ge\u00e7irebilmek i\u00e7in neler yap\u0131labilece\u011fini soruyor.\u00a0Uzmanlar s\u00fcreci, uyku, beslenme, egzersiz [&hellip;]<\/p>\n<!-- templates\/buttons-placeholder.php -->\n<div class=\"da-reactions-outer TpostID5835\">\n\t    <div class=\"da-reactions-data da-reactions-container-async center\"\n         data-type=\"post\"\n         data-id=\"5835\"\n         id=\"da-reactions-slot-post-5835\">\n        <div class=\"da-reactions-static\">\n\t\t\t<img src=\"https:\/\/www.kariyer.net\/ik-blog\/wp-content\/plugins\/da-reactions\/assets\/dist\/loading.svg\" alt=\"Loading spinner\" width=\"48\" height=\"48\" style=\"width:48px\" \/>\n        <\/div>\n    <\/div>\n<\/div>\n","protected":false},"author":21,"featured_media":5837,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":"","_elementor_edit_mode":"","_elementor_template_type":"","_elementor_data":"","_elementor_page_settings":null,"_elementor_conditions":[]},"categories":[26],"tags":[],"class_list":{"0":"post-5835","1":"post","2":"type-post","3":"status-publish","4":"format-standard","5":"has-post-thumbnail","7":"category-insan-kaynaklari"},"yoast_head":"<!-- This site is optimized with the Yoast SEO Premium plugin v21.4 (Yoast SEO v26.8) - 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