Buugga "The 5 Seconds Rule"

Magaca Buugga: Xeerka Shanta Ilbiriqsi

“The 5 seconds rule”

Qore: Mel Robbins

Bogagga: 252 bog

Qaybaha buugga: 5 Qaybood/Parties

Cutubyada: 17 Cutub/Chapters

“Transform your life, work and confidence with everyday courage”

"Beddel noloshaada, shaqada iyo kalsoonidaada maalin walba"

W/D: Amiina Galaydh

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FAALLADA BUUGGA

HORDHAC

Buuggan waxa magaciisa la yidhaahda sida kor ku xusan “THE 5 SECONDS RULE” oo soomaali ahaan u dhow in ay noqoto “Xeerka Shanta Ilbiriqsi” waxa qortay gabadha magaceeda la yidhaa “MEL ROBBINS”, sannadkii 2017 kii, waa mid ka mid ah buugaagta ka hadlaysa ama baraysa dadka akhriska buugaagta ku xiran, dhiirrigelinta iyo ku guulaysiga nolosha, waa buug ka kooban tiraba 5 qaybood oo waaweyn kuwaas oo ay kasii farcameen 17 cutub oo midba mid kale u yahay kaabe, waa buug 24 ka saacadood ee maalinta oo dhan u qaybiyey shan ilbiriqsi, shantaas ilbiriqsi oo ah mid aad u xoog badan oo guud ahaan ba beddeli kara nolosha qofka bani’adamka ah….

BUUGGA

Qaybta 1'aad: Waxa la yidhaa “Xeerka Shanta Ilbiriqsi” “The 5 Seconds Rule”. Waa qaybta ugu horraysa buugga taas oo uu qoraagu ku ibo-furayo magaca buugga iyo macnaha dhabta ee xeerka shanta ilbiriqsi. Qaybtan waxa ay ka kooban tahay oo hoos yimaada 4 ta cutub ee ugu horreeya buugga, oo dhammantood ka warramaya is beddelka iyo muhiimada uu leeyahay xeerkani, sida oo kale waxa jirta dhiirrigelin ah; in akhristuhu uu qaato xeerkan isticmaalkiisa.

Cutubyada qaybtan hoos imanaya waxa ay kala yihiin:
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Cutubka 1'aad: Waxa la yidhaa “Five Seconds to Change Your Life” “Shanta ilbiriqsi ee aad ku beddeli karto noloshaada” waxa uu cutubkani ka sheekaynayaa sida uu qofku u beddeli karo naftiisa, isagoo raacaya xeerka is beddelka shanta ilbiriqsi. Waxay leedahay qoraaga buuggu “If you are searching for one person who will change your life, LOOK IN THE MIRROR” “Haddii aad raadinayso qofkii beddeli lahaa noloshaada keliya waxaad eegtaa muraayada” ka dib, waad ogaan doontaa cidda aad raadinayso.

Sida oo kale, qoraaga buuggu waxay cutubkan akhristaha ugu dabaqaysaa dad ka mid ah akhrisyaasha buuga oo fal-celin ku soo sameeyey iyada, kadib markii ay noloshooda ku dabbaqeen xeerkan iyo sida uu u beddelay noloshooda taas oo ay uga dhigayso xaqiiiqooyin akhristaha ku qancinaya akhriska buugan iyo in uu noloshiisa ku beddeli karo. Waxa kale oo muhiim ah in buuggan akhriste kasta oo ka bogta uu ka dheeganayo ama ku arkaayo dhowr su’aalood oo macquul ah in uu qofku is weydiiyo inta uu buuggan akhrinaayo sida:

“How can one simple tool work in so many powerful ways” oo macne ahaan noqonaysa “Sidee xeer sidan u wakhti yar uu ugu shaqayn karaa, weliba si aad u heersarreysa oo awoodaysan kala duwaanshaha nolosha”. Runtii iyada qoraaga buuggu su’aashan iyo kuwa la midka ah ba ka jawaabaysa mise na u soo qaadanaysa tusaaleyaal aad u tageeraya fikradda xeerka.

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Cutubka 2'aad: Kani waa cutubka 2aad ee buugga, magac ahaanna waxa la yidhaa “How I discovered the 5 seconds rule” “Sidee baan daaha uga rogi karaa/shaaca uga qaadi karaa xeerka shanta ilibiriqsi” Cutubkan waxa uu si qoto dheer qoraaga buuggu ula hadlaayo ayaa ah akhristaha buugga oo ah sida uu qofku daaha uga rogi karo isticmaalka xeerkan. Mel robbins, waxa ay ibo fur uga dhigtay cutubkan “Courage is found in unlikely found” oo micne ahaan noqonaysa “Dadaalka waxa laga helaa meelo badan oo aan la ogaan karin” waxay ku leedahay qofku marka uu wax u dadaalo, juhdina uu ku bixiyo waxa hubaal ah in uu ka helaayo meelo badan oo aanu ka filanayn ama ogaan karin in halkan ay ka dhowdahay xalka uu raadinaayo.

Run ahaantii xeerkan shanta ilibiriqsi waxa uu qofka ka caawinaaya in uu la hadlo naftiisa ka dibna uu sameeyo wax ay ku tilmaamtay qoraagu “Quick respond” ama jawaab degdeg ah oo khusaysa hadba arrinta madaxa kaga taagan ee u ah hadafka iyo hiigsiga nolosha.

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Cutubka 3'aad: “What you can expect when you use it”, mar kale, kani waa cutubka saddexaad magaciisa oo macne ahaan ah "Waxaad ka filan karto xeerka markaad isticmaasho", cutubkan waxa uu akhriste kasta barayaa ama u sheegaya in filashada buuga iyo isticmaalikiisu ba ay is leeyihiin, waxa xikmad ahaan uu cutubkani u sitaa odhaah aad uu qiimo sarreysa oo ah “It matters not what someone is born, but is what they grow to be” oo macne ahaan ah “"Macnuhu maaha in uu qofku dhasho, laakiin macnaha waxa ah waxa uu qofku ku koro/barbaaro", waxa runtii cajiib ah in cutubkani uu akhristayaashiisa baraayo sida ugu habboon ee loo isticmaalo xeerkan, iyo sida uu u caawin karro qofka akhrista ah ee doonaya in uu ku dabbaqo noloshiisa.

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Cutubka 4'aad: waa kan ugu dambeeya, qaybta 1aad ee buugga iyo fahamka guud ee akhristuhu ka heli karo xeerkan shanta ilbiriqsi, waxa la yidhaa “Why the rule works” “Muxuu xeerkani u shaqaynaya” oo runtii ay hoos imaanayso sababaha iyo waxa ka dambeeya in uu qofka u shaqeeyo xeerkani, waxa ay qoraagu ku tidhi buuggeeda “You can choose courage, or you can choose comfort but you can not have both”, “Adiga ayaa dooran kara dadaal iyo geesinnimo ama nolol bilaa dadaal iyo geessinimo ah, lakiin ogow labada ba ma wada haysan kartid”, taas o macne ahaan ah in qofku labada uun u dhaxayn karo oo aanu labada ba u wada isticmaali karin noloshiisa.

Cutubkani waxyaalaha kale ee u faaqidaayo waxa ka mid ah “Exactly what the 5 seconds rule is?” oo ah macnaha dhabta ah ee uu gudbinaayo xeerka shanta ilbiriqsi, side ayuu akhristuhu u isticmaali karaa, maxa loo yidhi ama loogu bixiyey magacan iyo ma waxa jira daaqad cid kasta u furan shantaas ilbiriqsi, intan iyo in ka badan ba waxa jawaab waafi ah oo ay weheliyaan tusaaleyaal togan siinaya buugga iyo mawduucyada ku daabacan.

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Qaybta 2’aad: The Power of Courage “Awoodda dhiirrigelinta ama ku boorinta”, qaybtani sida qaybta 1’aad oo kale, waxa ka farcama oo hoos yimaada afar cutub, oo akhriste kasta oo buugga akhriya tusinaya awoodda dhabta ah ee is-dhiirrigelintu ay leedahay iyo qofka oo wax lagu booriyo.

Cutubyada, qaybta 2'aad hoos yimaada, waxay kala yihiin sidan:
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Cutubka 5’aad: Waxa la yidhaahdaa “Everyday Courage” “Dhiirrigelinta/Boorinta Maalin Kasta”, cutubkani waxa uu xikmad ahaan u sitaa odhaahda: “I have learned over the years that when one’s mind is made, this diminishes Fear, knowing what must be done, does away with fears” “Waxaan bartay sannidihii la soo dhaafay ayaa ah, markii la sameeyey maskaxda in cabsidu tahay waxa hoos u dhiga qofka, lakiin garashada la garanaayo waxa la qabanaayo waxay innaga fogaysaa cabsida”, tan ayaa ka makhraati kacaysa in ku dhiirrashada waxa laga cabsado/baqdo iyo aqoonta loo yeesho waxa uu qofku doonayo in uu qabto ay tahay waxa qofka ka caawinaya in uu gaadho kana midho-dhaliyo ahdaafta nolosha.

“There is only one, which’s YOU and there will never be another one. THIS IS YOUR POWER!” “Waxa jira hal qof, kaasina waa adiga, mana jiri doono cid kale oo aan adiga ahayn. Tan ayaa ah awooddaada”. Waa muhiim in qofku uu noqdo mid is-aqoonsada oo garta qiimaha naftiisa..dhiirrigelin iyo is boorin waxa ugu mudan midda uu qofku isa siiyo, waana sababta cutubkani uu ugu dhigan yahay buugga “The 5 seconds change”.
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Cutubka 6’aad: “What are you waiting for?” “Maxaad sugaysaa adiga?”, waa muhiim in qofku maalin kasta is weydiiyo su’aashan waayo waa su’aasha keliya ee qof kasta ka caawin karta in uu ogaado waxa uu doonayo iyo sida maalintiisu ay noqonayso. “The time is always RIGHT, to do what is RIGHT”, “Wakhtigu mar kasta uu saxsan yahay, waana marka aad qabanayso wax saxsan”, taas macnaheeda ayaa ah in aanu qofku isku mashquulin qabashada wax khaldan oo aan manfac iyo faa’iido toona u lahayn nolosha, balse uu in ka badan taas, uu ku mashquulo qabashada wax kasta oo u sax u arkaayo.

“What if you’re wrong” “Ka warran haddii aad khaldan tahay?”, dabcan qofku waa kii khaldama ama qaada waddo aan sax ku ahayn waxa uu raadinaayo, balse waxa hubaal ah in wax kasta ay leeyihiin qorshe ka horreeya fulinta, waana ta uu cutubkani ka jawaabayo. Haa qoraaga buuggu waxa uu si dadban kuu siinaya waxa loo yaqaan “Qorshaha 2'aad” “Plan B” oo ah haddii qorshaha 1’aad uu ka khaldamo qofka ama u socon waayo in uu helo qorshe 2’aad oo ka duwan kaas hore. Taas waxaa ay qoraaga buuggu ugu magac dartay is weydiinta “So What!” “Ka dib Maxay!”.

"You validate your ideas by pursuing them” “Waad ansixin kartaa fikradahaaga, adigoo raacaya”, “Five seconds of courage change everything” “Shan ilbiriqsi oo is-dhiirrigelin/is-boorin ah waa ay beddeli kartaa wax kasta”. Lakiin waa goorma waa marka uu qofku diyaar u yahay mise ka go’an tahay in uu sameeyo is beddel. “Hold on! Let me over think about it!" "I sug! aan in badan ka fikiree", odhaahdani waxay hoos u dhigtaa ka midho-dhalinta himilooyinka. In qofku uu ka fikiro fikradaha maaha wax khaldan balse in uu ku dheeraado oo wakhti badan ku bixiyo ayaa ah mid khaldan.
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Cutubka 7’aad: “You will never feel like it” “Weligaa ma dareemi doontid sidan”. Cutubkani waxa uu u sheegayo akhristaha ayaa ah, in is-dhiirrigelinta/is-boorinta uu qofku naftiisa siiyaa ay tahay mid aanu hore u dareemin, “It takes courage to grow up and become who you really are” “Waxay qaadataa is-dhiirrigelintu/is-boorintu wakhti koritaan, si aad u noqoto qofka dhabta ah ee aad tahay” dabcan, sida buugga ku cad wax kasta wakhti ayay qaataan oo kuma yimaadaan si degdeg ah, taas macnaheedu waxay tahay in ay dhab tahay odhaahdii ahayd “Raaxo kasta waxay timaada tacab badan ka bacdi”, si qofku isu ogaado cidda u yahay na waa muhiim in uu isagu noqdo midka isku koriya is-dhiirrigelinta.

“You make decisions based on how you feel” “Go’aamada waxaad samaysaa iyadoo ku xidhan hadba sida aad dareemayso” qoraaga buuggu waxa ay leedahay haddii qofku doonayo in uu noqdo mid go’aannadiisa iyo dareemadiisu isku xidhan yihiin, waa daruuri in uu saddex ba ku dhaqmo “Should have, Could have, Would have did” oo macne ahaan ah in qofku ku xisaabtamo waxyaalaha tagtada ah, ee ka tegay, joogtadii iyo timaadadii ba.
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Cutubka 8’aad: “How to start using the rule” ‘Sidee lagu bilaabi karaa isticmaalka xeerkan”. Cutubkani waxa uu akhristaha buugga fahamsiinayaa sida lagu bilaabi karo isticmaalka xeerka shanta ilbiriqsi, waxay tiri qoraaga buuggu “Whether you think you can or you can’t! You are RIGHT”, “Si kastoo ugu malayso in aad awoodo iyo in aadan awoodin ba, Waxaad tahay mid saxsan!” taas oo qofku ka fahmayo in wax kasta oo la awoodo ku fikirkooda uu qofku ku saxsanaan karo halka wax aan la awoodin ku fikirkooda na uu qofku ku saxsanaan karo, sababtu waxay tahay, lama ogaadeen awoodaha haddii aan lagu fikirin oo ayna maskaxda gelin marka hore.

“Change is simple! Not easy” “Is beddelku waa wax sahlan. Balse ma fududa” taas macnaheedu wuxuu yahay in qofku is-beddel u sameen karo mise na ku fikiri karo, balse fulista is-beddelkaas uu yahay mid aan fududeen oo u baahan Samir iyo dadaal badan labada ba. “How to set yourself up for success” “Sidee baad naftaada ugu laylin kartaa guusha” tani waa halka uu qof kasta u socdo, in uu naftiisa ku layliyo/baro dariiqa guusha. Run ahaantii buuggan waxa ku qoran dhowr qodob oo qofka waddo u ah uu naftiisa ku bari karo guusha iyo dariiqyadeeda.

Waxay tiri Mel Robbins, waxyaalaha mudan in uu qofku ka saaro maankiisa ayaa ah: “I’m tired! I’m too cold, I’m too hot, Its raining, I’m too late” “Waan daalanahay, Aad baan u dhaxmoonaya, Aad baan u gubanayaa, Roob ayaa jira, Waan habsaamay" iyo kuwo la mid ah. Waxaas oo dhan in uu qofku iska dhaafo ayey ku talisay, runtii waana kuwa dila ku dhiirrashada iyo is-boorinta qofka. Qoraaga buuggu waxay ku leedahay akhristayaasheeda xaalad kasta oo aad ku sugan tahay ba xeerkani wuxuu qofka ku leeyahay “Let us GO!” “Inna Mari”.

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Qaybta 3’aad: “Courage changes your behavior” “Is-dhiirrigelintu waxay beddelaysaa dabeecadaada”sida qoraagu sheegtay in qofku is dhiirrigeliyo/is-boorriyo, waxay keentaa in dabeecadiisu is beddesho oo ay noqoto mid mar kasta maslax iyo wanaag uu ugu jiro hadba hadafka iyo hiigsiga nolosha maalinlaha ah, “How to become most productive person you know?” “Sideed ku noqon kartaa qofka ugu wax soosaarka badan ee aad taqaan” mawduucani waa mucda iyo macnaha ugu mudan buugga ee ay qoraagu kula hadlayso akhristayaasheeda, waxa ay ku tilmaamaysa buugga; qodobbo muhiim ah oo uu qofku ku noqon karo qof wax soo-saar badan.

“Either you run the day, or the day runs you” Ama adiga ayaa daba carari doona maalintaada, ama maalintaada ayaa ku daba-carari doonta” tani waxay ka marag-kacaysaa mar kasta oo uu qofku fahmo in ay tahay in uu maalintiisa ka reebo faa’iido badan waa mar kasta oo wax soo-saarku uu siyaado.

Cutubyada, qaybta 3’aad hoos imaada, waxay kala yihiin sidan:
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Cutubka 9’aad: “Improve your health” “Kor u qaad caafimaadkaaga”, cutubkani waxa uu awoodda saarayaa daryeelka caafimaadka qofka, dabcan haddii aan caafimaadka daba-gal lagu sameen waxa hubaal ah in casharrada buuggu ayna ahaynba kuwo suuro gal ah.

“Courage is the commitment to begin without guarantee of success” “Is-dhiirrigelintu/Is-boorintu waa ballanqaad la bilaabi karo iyadoon dammanad laga haysan guusha”, waa daruuri in qofku maankiisa u sheego ereyga “You have to do it” “Waad sameen kartaa/Waad qaban kartaa”.

Mel robbins waxay ku leedahay akhriste: “Go and get the gym. Go and put down the donut and eat the grilled chicken. Go and walk away. Go the extra mile it’s never crowded” “Tag oo hel ciyaaraha lagu dhiso jidhka. Tag oo hoos u dhig burcadka iyo macmacaanka oo soo cun digaagadda la dubay. Tag oo soco Tag oo soco masaafo dheeraad ah, marnaba ma noqonayso buuq’e” kuwan oo dhan, ujeeddada guud ee ay qoraagu u leedahay ayaa ah in qofku uu dhiso jidhkiisa mise na uu dheeli-tiro cuntadiisa si uu u awoodo ka midho dhalinta xeerka shanta ilbiriqsi.
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Cutubka 10’aad: “Increase productivity” “Kordhi wax-soo-saarka”. Cutubkan waxa uu diirradda saaraya in qofku uu kor u qaado mar kasta wax-soo-saarka uu samaynaayo, waa muhiim in qofku uu ogaado maalin kasta waxa uu soo saaray ee uu maanta hanti ahaan u haysto. “Nothing will work unless you do” “Waxba ma shaqaynayaan illa aad ka shaqaysiso adigu” sida qoraagga buuggu ay u sheegayso akhriste kasta ayaa waxa ah, in ayna waxna shaqaynayn illa laga shaqaysiiyo, waa muhiim in qofku uu fikir iyo ficil adag ka qaato wax kasta oo caqabad ku noqda himiladiisa, waana muhiim in qofku uu barto sida loo maareeyo caqabadaha soo waajaha.

“Own your mornings” “Yeelo Subaxyadaada”. Mel robbins waxay ku leedahay akhritayaasha buugga, waa in aad adigu noqoto qofka keliya ee iska leh subixdiisa, waxay ku leedahay “List your daily routine” “Tax wax kasta oo aad qabayso maalin kasta” ficil ficil u tax ayay qoraagu kula talinaysaa akhristayaasheeda, iyo in laga bilaabo list ka marka uu qofku sidaa indhaha u kala qaado. Waxa xusid mudan in ay siinayso akhristayaasheeda tusaale cad oo ah midka ay iyadu isticmaasho.

Waxay cutubkan ku soo gebagebaynaysaa “Start before you’re ready, Don’t prepare. Begin” “Bilow inta aadan diyaar-garoobin, ha diyaarin ee Billow” oo micne ahaan ah, in qofku si “Rough” ah uu u diyaarsado jadwa-maalmeedkiisa.

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Cutubka 11’aad: “END Procrastination” “Jooji Dib-Dhigista” “To begin, begin” “Si aad u billowdo, billow”, Mel robbins waxay ku dardaaraysaa akhristayaasheeda in ay ka fogaadaan dib u dhigista iyo ku dhaqanka ereyada “Berri ayaan qaban doonaa” “Weli wakhti ayaan haystaa” iwm. Cutubkan, mawduucyada ugu muhiimsan ee uu ka hadlayo ayaa waxa ka mid ah:

“Productive procrastination” oo ah “Dib u soo kabashada wanaagsan” kuwaas oo ay qayb ugu soo qaadatay “Wondering, Deadlines and New energy to get new idea”oo ah in uu qofku ku xisaabtamo Cajaa’ibaadka kaga imaan kara ka soo kabashada, ku xisaabtanka wakhtiyada dhammaadka, iyo abuurista tamar cusub oo uu ku heli karo fikrado cusub.

“Destructive procrastination” “Burnurinta dib-u dhigista”. Waxa hubaal ah in ay jiraan waxyaalo taban oo sabab u noqon kara dhaqanka dib-u dhigista waxyaalaha muhiimka u ah nolosha, “Negative consequences”, balse qoraaga buuggu mawduucan waxay kaga hadashahay, in guud ahaan qofku ka takhaluso/burburiyo wax kasta oo taban oo hoos u dhigi kara waxa qorshaha ugu jira “Procrastination is not form of laziness at all, it is a coping mechanism for stresss” “Dib-dhigistu sideedaba maaha nooc caajis ah; waa farsamo adag oo lagu xalinaayo walbahaarka” waxay qoraaga buuggu ku sheegaysaa cutubkan in ay jiraan xidhiidh toos ah oo ka dhexeeya, dib-u-dhigista iyo walbahaarka “Stress”.

“Forgive yourself” “Saamax naftaada”. Mel Robbins waxay ku leedahay akhristayaasheeda, marna yey dib kuu sii dhigin walbahaarka iyo fursadihii hore ee ku soo dhaafay, mana habboona in ay ka joojiso qofka u halganka himilooyinkaaga nololeed. “What would the future you do” “Maxaad mustaqbalka samayn doontaa” waa muhiim is weydiinta su'aashani, waayo waa tamar cusub oo qofka siin karta ka midho dhalinta hadafyada nolosha. “Get started the 5 second rule. You will either find a WAY or you will find an EXCUSE” “Hadda billow, xeerka shanta ilbiriqsi. Waxaad heli doontaa DARIIQ/JIHO ama waxaad heli doontaa CUDUR-DAAR”.

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Qaybta 4’aad: “Courage changes your mind” “Is-dhiirrigelintu waxay beddeshaa maskaxda” qaybtani waa qaybta 4'aad ee buugga, waxaana uu buuggu awoodda ku saarayaa sida is-dhiirrigelinta uu qofku isa siiyo ay uga qayb qaadato is-beddelka ku imaada maskaxda iyo hab fikirkeeda. “How to become the happiest person you know” “Sidee ayaad ku noqon kartaa qofka ugu farxadda badan ee aad taqaanno”, waa mid ka mid ah hordhaca qaybta 4'aad ee buugga, waxyaalaha ay awoodda saarayso, qoraaga buuggu waxa ka mid ah saddex hab oo uu qofku ku noqon karo qofka ugu farxadda badan ee uu yaqaanno:

“You’ll learn how to break the addiction to worrying and negative self-talk things” “Waxaad baran doonta sida looga takhaluso la qabsiga werwerka iyo waxyaalaha taban ee ay naftu iskula hadasho” “You’ll drive into the subject of anxiety and panic” “Waxaad wadi doontaa waxyaalaha keena walwalka iyo argagaxa” “You’ll learn a proven strategy on how you can beat any fear” “"Waxaad baran doontaa istiraatiijiyad la xaqiijiyay oo ku saabsan sida aad uga gudbi karto cabsi kasta".

Cutubyada, qaybta 4'aad hoos imaada, waxay kala yihiin sidan:
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Cutubka 12’aad: “STOP Worrying” “Jooji Welwelka” cutubkan waxa uu ka hadlayaa sida uu welwelku u joojiyo horumar kasta oo uu qofku sameen lahaa, iyo sida uu dib ugu dhigo hanka uu qofku iska leeyahay, Mel Robbins waxay cutubkan ku leedahay “Think of the beauty: Still left around you and Be Happy” “Ka feker quruxda, Weli waxa jira wax hadhsan oo kugu xeeran. Noqo qof faraxsan”. Inta badan waxyaalaha qofka ku keena welwelka iyo dib-u-dhigga waxa ka mid ah jacaylka iyo xaaladaha guud ee ku gedaaman. “Feelings of love often trigger worry” “Dareenka jacaylku wuxuu inta badan dhaliyaa welwel”. Waxa uu cutubkani akhristayaasha barayaa sida looga gudbo arrimahan iyo ku dhiirrashada wax kasta oo qofka ku keeni kara dib u dhac iyo in uu ka hadho guusha nolosha.

“It is OKAY to be scared. Being scared means you’re about to do something really, really brave” “Waa caadi in aad muujiso baqasho. Waayo baqashada macnaheeda ayaa ah in aad qabanayso wax dhab ahaantii geesinnimo ku dheehan tahay”. Dabcan sida qoraaga buuggu ba inoo sheegayso buuggeeda, ku dhiirrashada wax kasta oo qofku ka cabsanaayo lafteeda ayaa ah mid geesinnimo iyo ku dhac wadata.

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Cutubka 13’aad: “END Anxiety” “Jooji Walaaca” cutubkan waxa uu akhristayaashiisa u dhigayaa sida qofku u joojin karo ama uga takhalusi karo walaaca uu ka qabo wax kasta oo uu doonayo in uu qabto. Waxa xikmad ahaan uu u sitaa “Rule your mind or it will rule you” “U tali maskaxdaada, ama iyada ayaa ku talin doonta” dabcan waxa qof kasta uu og yahay in naftu tahay laba mid uun, mar aad hoggaamiso iyo mar ay ku hoggaamiso iyadu, tan ayaa uu cutubkani mawduuc ka mid ah awoodda ku saarayaa. “Normal panic vs Panic attacks” “Argagaxa caadiga ah iyo weerarada argagaxa keena” in qofku wax ka walaaco ama kaba baqdo waxyaalaha keena waxa ka mid ah argagaxa kaasoo ay Mel Robbins u kala qaadayso labadan aynu kor ku soo xusnay.

“Trying to calm down, doesn’t work” “Isku-dayga in aad is-dejiso mar kasta maaha mid shaqaynaysa” sida buugga ku cad mar kasta oo qofku arko wax argagax ku keena ama waxyaalaha keenaba in uu argagaxo, xal maaha in qofku uu is dejiyo waa mawduucan iyo waxyaalaha ay kaga hadlayo qoraaga buuggu.

"Exicetement and anxiety feel the same in your body” “Farxadda iyo walaaca isku si aayey u dareentaa naftaadu” aqoonsashada middaas ayuu mawduucani ka hadlayaa, in dareenka farxadda iyo dareenka cabsida ama walaacu yahay laba dareen oo ka wada imanaya naftaada waxay kaa cawinaysaa in aad xal u wada hesho sidii aad u xakamayn lahayd “Say you’re excited” “Isu sheeg in aad faraxsan tahay” waxay Mel Robbins ku leedahay akhristayaasheeda u sheeg naftaada xikmaddan “You are brave then you believe, Stronger then you seem and Smarter then you think” “Waad ka geesisan tahay in aad aaminsan tahay, waad ka awood badan tahay inta aad arkayso, waanad ka caqli badan tahay intaad ka fikireyso”.

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Cutubka 14’aad: “BEAT Fear” “Ka takhalus baqashada” cutubkan waxa uu ka hadlaya sida looga takhaluso baqashada, iyo sida loo noqdo qof ku dhac leh oo dhiirrasho badan u muujiya wax kasta oo uu doonayo in uu ka midha-dhaliyo. Si tani u suurtagasho waa in qofku abuuro fikrado is daba-jooga oo gaashaan u noqon karta wax kasta oo keenaya cabsida iyo baqshada. “Master your mind and anything is possible” “Maskaxda ku hay, wax kasta qabashadoodu waa macquul”.

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Qaybta 5’aad: “Courage changes everything” “Geesinnimada ama Dhiirrashadu waxay beddeshaa wax kasta”. Tani waa qaybta ugu dambaysa buuga taasoo aad uga hadlaysa sida uu qofku u noqon karo qof isku filan oo dhamaystiri kara waxyaalaha nolosha ka qabyada ah. “There will always be someone who can’t see your worth. Don’t let it be you” “Mar walba waxaa jiri doona qof aan arki karin qiimahaaga. Ha u ogolaanin in qofkaasi uu adiga noqdo” oo macne ahaan noqonaysa ha u ogolaan naftaada lafteedu in ay arki weydo qiimaha ay leedahay iyo waxyaalaha ay kaga duwan tahay qayrkeed.

Cutubyada, qaybta 5'aad hoos imaada, waxay kala yihiin sidan:

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Cutubka 15’aad: “Building real confidence” “Dhisidda kalsooni dhab ah” waxay ku leedahay akhritayaasheed cutubkan Mel Robbins, “Godka aad ka baqaynayso in aad gudihiisa gasho ayaa ah isla godka aad ka heli karto hantida aad doonayso in aad mulkido”, dabcan marar badan ayaa jiri karta wax aan ka cabsanayno in ay nooba noqoto wax inoo fiican oo qayb ka noqon kara guulaheenna, wax badan oo aan ka istaagno na waa halka uu ku jiri karo horumarkeennu.

“Anigu waxaan haystaa arrin taas oo iga dhigi karta qofka dhabta ah ee aan ahaan karo” sida cutubkan ku dhigan waa daruuri in qofku iska dhaadhiciyo in uu isagu isu hayo waxyaalaha ka dhigi kara qofka uu doonayo in uu noqdo “Speek from your heart even if your voice shakes” “Ka hadal keliya waxa qalbigaaga ku jira xittaa haddii codkaagu uu samaynaayo baqdin iyo gariir”.

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Cutubka 16’aad: “Pursuing Passion”Ka dhabaynta iyo daba-galka dareenka xoogga leh”. Cutubkan waxa uu ka hadlayaa sidii qofku uu uga dhabayn lahaa ama daba-socod uu ugu sameen lahaa “Follow up” hadba dareenka xooggan ee haya, waayo hadba dareenka qofka hayaa markuu ka sii xoog badnaado sidii hore waxa ay keenaysa in uu qofka dhaqaajiyo oo uu u riixo dhanka uu ka xigo dareenkaas ka dhabayntiisu. Maskaxda iyo qalbiga labada ba culayska ma xejin karaan taas baa kelifta in qofku riyo badan oo soo noqnoqota ka dib uu yimaado ficilku.

“There is a voice that doesn’t use words. Listen” “Mar kasta waxa jira cod dhawaaqaya oo aan isticmaalin ereyo. Kaas dhegayso” marar badan ayaa jiri karta oo qofku wax uu arkay isaga oo aan ereyo weli ku cabirin cod ka yeedho maskaxdiisa taas oo ku qiimaynaayo xaaladda uu hadba taagan yahay.

Run ahaantii, waxay nu ognahay in in badan oo innaga mid ah ay adeegsato ereyo ah “Waxaa maskaxdayda ka guuxaysay in aan sidaa aad tidhi idhaahdo” ama hadal kale oo isna u dhigan “Wax aan odhan lahaa ayaad ii tidhi”. Haddaba si tan u suuragashao Mel Robbins waxay buuggeeda ku dhigtay 5 qodob oo hoos imaada cutubkan oo ay ku dhiirrigeliso qofka akhristaha ahi in uu sameeyo. Shanta ba waxa uu qofku si mug iyo miisaan leh uga dheehanayaa waa buuga oo uga hadlaya si xeel dheer oo tusaale-yaal na wadata.

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Cutubka 17’aad: “Enrich your relationships” “Xooji xidhiidhadaada”, kani waa cutubka ugu dambeeya guud ahaan cutubyada ku dheegan buugga, waana ka soo oaf-meeraya buugga oo dhan.

“An act of courage is always, an act of love” “Ficilka geesinnimada lehi mar kasta waa ficil jacayl” halkan waxa aan ka fahmaynaa in qoraagu inoo sheegayso in qofku marka uu caashiq yahay in wax badan ku dhiirran karo, jacaylka dartiis ayaa aad loo gaadhi karaa guulo badan waayo jacaylku guul iyo guul-darro ba qofka wuxuu ku keena in uu cariyo guud ahaan dareemayaashiisa dhiirranimo.

Waxa kale oo ay Mel leedahay ‘All our dreams can come true if we have the courage to pursue them” “Dhamman riyooyinkeenu waxay noqon karaan run, waa haddii aan daba-gal ku samayno dhammaantood”, riyo kasta waxay rumowdaa marka daba-gal lagu sameeyo ficilada lagu fulin doono si ay u noqoto mid dhab ah.

Guud ahaan buuugga iyo cutubkan waxay Mel ku soo gebagebaynaysa hal kelmad oo runtii akhriste kasta tusinaaya waxa uu isaga yahay taas oo ah “THE POWER OF YOU” “Awooddu waa ADIGA”. Dabcan hadba inta uu akhrise kasta ogaado in awoodda u raadinayaa isaga ku keydsan tahay waa hadba inta horumar iyo wax-soo-saar togan uu yeesho.

DHAMMAAD

FG: Halkan waxa ku dhan guud ahaan qabta 5’aad ee buugga iyo saddexdii cutub ee ugu dambeeyey ba. Waan rajaynayaa in shantii faallo ee kala dambeeyey ay kaa siiyeen faham guud oo ku saabsan Buugga "The 5 Seconds Rule".

Iga raalli ahow haddii aan wax seegay, ama turjumaaddu ay meel uun ka khaldantay, waayo waxa hubaal ah In aan weli luuqadda soomaaliga ardayad u ahay. Fadlan wixii khalad ah ee aad aragto waad ila wadaagi kartaa, kuwaasoo weliba ku saabsan qaabka “Format” ka iyo turjumaadda ba si buugaagta dambe aynu wax uga beddelno.

Mahadsanid