Chaza uhlelo lokuqeqeshwa ukuze uncintisane emncintiswaneni webhayisikili lomjaho omude, kuhlanganise nezidingo zokudla okunomsoco, ukulungiselela, nokuvuselelwa. Uhlelo lwakho kufanele luhlanganise umugqa wesikhathi futhi luhambisane nomuntu osebenza isikhathi esigcwele.
Iziqondiso ezijwayelekile zithi kufanele ugibele izikhathi ezine ngesonto kodwa okungenani izinsuku ezintathu ngesonto. Isikhathi sakho sokuqeqeshwa esiphelele samasonto onke siyohluka, njengoba izimfuno zakho zomsebenzi zikuvumela, kodwa siyokhula njengoba usondela emcimbini wakho.  Ezingxenyeni zokuqala zokuqeqeshwa kwakho, lindela ukuchitha cishe amahora ayisithupha kuya kwayisishiyagalombili ngebhayisikili lakho isonto ngalinye. Abaningi abagibela amabhayisikili ngezikhathi ezithile abasebenza isikhathi esigcwele bazobheka amasonto ambalwa amahora angu-8 kuya kwangu-10 okugibela, ingxenye enkulu yawo ezovela ekugibele kwakho amabanga amade.  Phakathi nesonto, ukuhamba kwakho kuyoba mfushane, kodwa kube nzima kancane. Ngokuvamile labo abasebenza futhi baqeqeshe imincintiswano yokugibela ibanga elide benza ukugibela ibanga elifushane okulinganisiwe ekuseni kakhulu ngaphambi komsebenzi noma phakathi ntambama ngesikhathi sekhefu. Ngezimpelasonto (noma noma nini lapho unezinsuku zokuphumula), ziyoba zinde futhi zibe lula. Ukuvuselelwa kanye nokudla okunomsoco kuyoba okubalulekile ezinsukwini ezingekho emjahweni  Abantu abaningi abaqeqeshwayo bayazuza ngokuphuza isiphuzo sokululama ngemva kokuzivivinya kanzima, ukudla izithelo nemifino eningi, ukuphuza amanzi amaningi, ukuzindla, nokuzijwayeza i-yoga, kanye nokugeza imilenze yabo ngamathuluzi okuzibhucunga nama-foam roller.  Kubalulekile ukulala kahle ebusuku. Isikhathi sokulala yisikhathi esihle kakhulu sokuvuselelwa kwamathambo, imisipha, ama-hormone, nesimiso somzimba sokuzivikela ezifweni. Zama ukulala amahora angu-7 kuya kwangu-8 ubusuku ngabunye.  Isikhathi esilandelayo sokuhola ngokuvamile siyadingeka ngesikhathi sesehlakalo ngasinye:  Uma uqeqeshelwa umncintiswano ongamamayela angu-50 kuya kwangu-75, uyofuna ukuqala ukuqeqeshwa okungenani kusasele amasonto ayisithupha kuya kwayisishiyagalombili.  Uma uqeqeshelwa noma yini engaba ngu-100 noma ngaphezulu, lindela amasonto ayishumi kuya kwayishumi nambili.  Uma ulungiselela umncintiswano ongamamayela angu-200, qala ukuqeqeshwa kusasele amasonto angu-16.  Isonto lokuqeqeshwa elijwayelekile kufanele lihlanganise izinhlobo ezintathu zokuqeqeshwa okuqondisiwe, kanye nosuku olulodwa noma ezimbili zokuqeqeshwa okuphambene (ukuqeqeshwa kwamandla nokuqeqeshwa okuyisisekelo) nezinsuku zokuphumula  Ngaphambi komcimbi wakho, uzofuna ukuba phakathi kuka-75% kuya ku-80% wamamayela nokuphakama okudingekayo kulo mcimbi ngesonto lokugcina ngaphambi komcimbi wakho ukunciphisa ukuhamba nge-20-25% yobude uma kuqhathaniswa nomcimbi.