Momwe Mungakhalire Wanzeru—Kuphatikiza Zonse Zomwe Zili Nazo pa Ubongo Wanu

Zamkati

• 1. Onerani nthawi zina.
• 2. Pezani malingaliro ena.
• 3. Yesani kusinkhasinkha motsogozedwa.
• 4. Chilengedwe komanso kuzizira.
• 5. Yambirani ntchito zaluso.
• Onaninso za

Kuganiza mwanzeru kuli ngati kuphunzitsa mphamvu muubongo wanu, kukulitsa luso lanu lothana ndi mavuto ndikuchepetsa kupsinjika. Njira zisanu izi zothandizidwa ndi sayansi zikuphunzitsani momwe mungachitire zochulukira.

Mawu luso zimatikumbutsa za zaluso monga kujambula mafuta ndikusewera chida. Koma ndizoposa pamenepo. "M'maganizo, luso amatanthauza kutulutsa malingaliro atsopano ndi othandiza,” akutero Adam Grant, Ph.D., katswiri wa zamaganizo, wolemba mabuku, ndiponso pulofesa wodziŵa bwino zamaganizo a bungwe pa Sukulu ya Wharton pa yunivesite ya Pennsylvania. Ubwino wa luso limeneli ndiwosiyanasiyana komanso wapadziko lonse lapansi. Kuyenda pamwamba pa khoma la miyala kapena kuganiza za mphatso yabwino kwambiri ya tsiku lobadwa la mlongo wanu kumafuna luso lachidziwitso, monga momwe amachitira malingaliro abwino kuntchito kapena kukongoletsa nyumba yanu. "Popanda luso, dziko limayima," akutero Grant. "Sitipeza zatsopano. Sitipeza njira zosinthira moyo wathu. Kupanga zinthu ndiye maziko a moyo wabwino komanso wosangalala. ”

Ndikofunikanso kuti mukhale ndi moyo wabwino. "Kuchita zinthu mwanzeru ndi gawo lofunikira kwambiri paumoyo waubongo," atero a Rahul Jandial, M.D., Ph.D., a neurosurgeon komanso a khansa ku chipatala cha City of Hope ku California komanso wolemba Kuzindikira. "Ili ndi ma lobes akutsogolo, omwe ndi gawo lalikulu kwambiri muubongo wanu." Amathandizira kuthana ndi mavuto, kukumbukira, kuweruza, komanso kuthekera kwanu kufotokoza malingaliro. "Ngati simungaganize mwanzeru, gawo la ubongo wanu lidzayamba kunyozeka, ngati ma biceps anu ngati sasintha," akutero Dr. Jandial. Maphunziro atsimikizira izi: Anthu omwe amachita nawo zinthu zomwe zimafuna kuganiza mozama amakhala ndi kukumbukira bwino komanso luso lotha kuthetsa mavuto kuposa omwe sachita.

Zojambula zachikhalidwe, monga kusewera nyimbo, kujambula, kuvina, ndi kulemba momveka bwino, zimakhala ndi zinthu zina zamphamvu zathanzi, kuphatikiza kuchepetsa kupsinjika ndi nkhawa, kafukufuku akuwonetsa. Popeza maubwino akulu amthupi mwanzeru zaluso, tinayamba kupeza njira zabwino zopangira ubongo wanu wopanga. Pochita pang'ono, maluso asanu otsimikiziridwa amalimbitsa ziwalo zamaganizidwe anu zomwe zimakuthandizani kupanga zatsopano, kuti mutha kukhala olimba komanso osangalala. (Zokhudzana: Momwe Kupanga Kungatipangitse Kukhala Osangalala)

1. Onerani nthawi zina.

Mphindi 5 mpaka 10 musanagone ndipo mphindi zisanu mpaka 10 mutangodzuka ndi nthawi yomwe ubongo wanu umakhala wokonda zaluso kwambiri, a Dr. Jandial akutero. "Amadziwika kuti hypnagogic and hypnopompic states," akutero. Apa ndi pamene mafunde anu a ubongo wa alpha (omwe amawonjezera chidwi) ndi mafunde a muubongo wa theta (omwe amakukhazikani pansi) onse amagwira ntchito nthawi imodzi, zomwe sizikhala choncho. Muli mu mkhalidwe wonga loto-mukugona mokwanira kuganiza kunja kwa bokosi, popanda kudziletsa komwe kumayambitsidwa ndi magawo anzeru kwambiri aubongo koma kukhala tcheru mokwanira kukumbukira malingaliro anu ndi malingaliro, kuti mutha kuwagwiritsa ntchito pambuyo pake. (Zowonjezera apa: Momwe Mungakulitsire Ubongo Wanu)

Kuti mugwiritse ntchito nthawi yopangidwayi, sungani kope ndi cholembera pafupi ndi bedi lanu. Lembani malingaliro aliwonse omwe muli nawo m'mawindo awiriwa. Potsirizira pake, mudzapeza kosavuta kuti muzitsatira ndikugwiritsa ntchito malingaliro opanga omwe amabwera kwa inu pamene mafunde anu aubongo akugwira ntchito nthawi yochulukirapo. Mutha kuganiziranso za zovuta zilizonse kapena zotchinga m'maganizo zomwe mukukumana nazo musanagone, akutero Dr. Jandial. Mutha kumva bwino kwambiri mukadzuka. (Osanenapo, kujambula musanagone kungakuthandizeni kugona bwino.)

2. Pezani malingaliro ena.

Mumaganiza zopanga kwambiri mukakhala pang'ono pakuya kwanu. "Kukhala watsopano ku vuto kapena vuto kumatanthauza kuti mumatha kukhala ndi malingaliro omwe amabweretsa mphindi za eureka. Mukangodziwa zambiri, mumasiya kukayikira mbali zina za ndondomekoyi, "akutero Grant.

Kuti mugwiritse ntchito njirayi pazinthu zomwe mumakumana nazo nthawi zonse, ganizirani mokulirapo komanso mokulirapo. Pamene mukukambirana, pangani malingaliro ochulukirapo kuposa momwe mungakhalire, Grant akuti. “Anthu amakonda kulingalira mfundo imodzi kapena ziŵiri kenako n'kuyamba kuthamangitsa ndi yoyamba ija yomwe amakondana nayo. Koma nthawi zambiri ndilo lingaliro lodziwika bwino, "akutero. Choncho musayime pamenepo—pitirizani. Lembani malingaliro 10 mpaka 20. "Mupanga malingaliro ambiri oyipa, koma njirayi idzakulimbikitsaninso kuti mukhale opanga ndikupanga china chatsopano," akutero.

Ikafika nthawi yosankha imodzi, pitani ndi lingaliro lanu lachiwiri lomwe mumakonda. Chifukwa chake: "Nthawi zambiri mumakonda kwambiri lingaliro lanu la No. 1 kuti mwaphimbidwa ndi zolakwika zake. Ndi wokondedwa wanu wachiwiri, muli ndi chidwi chotsatira izi koma mtunda wokwanira kuzindikira ndi kuthana ndi zovuta, "akutero a Grant. (Psst… Ngati mungakonde izi muzikonda izi Zopanga Zoyeserera Zomwe Zidzayesedwe Chaka chino)

Siyani nyimbo zakumbuyo pamene mukukambirana. Kafukufuku waposachedwapa wapeza kuti nyimbo zimasokoneza kwambiri luso la kulenga.

3. Yesani kusinkhasinkha motsogozedwa.

Mchitidwe woganizira womwe umadziwika kuti kuwunika momasuka umalimbikitsa kulingalira, malinga ndi kafukufuku mu Malire a Psychology. Pakafukufuku, magulu awiri a anthu adasinkhasinkha mphindi 45 pamlungu kenako amafunsidwa kuti agwiritse ntchito cholembera momwe angathere. Anthu amene anagwiritsa ntchito njira yoyang’anira zinthu mosapita m’mbali anadza ndi malingaliro ambiri kuposa amene anachita kusinkhasinkha molunjika, kumene kumaika maganizo pa chiwalo cha thupi kapena chinthu china. (Pitirizani kuwerenga apa kuti mudziwe zambiri zosinkhasinkha zomwe muyenera kudziwa.)

Ofufuzawo akuti kusinkhasinkha kowunika kumalimbikitsa zomwe amachitcha "kusiyanasiyana," komwe kumagwiritsidwa ntchito popanga malingaliro opanga. Izi zikutanthauza kuti mwadzidzidzi mumayamba kuwona malingaliro onse kukhala ndi kulemera kofanana, kukupatsani nthawi kuti muziwunika.

Kuti muyesere nokha, fufuzani za "kuwunika poyera" kapena "kuzindikira momasuka" kusinkhasinkha kotsogozedwa mu pulogalamu yaulere ya Insight Timer. (Mapulogalamu ena osinkhasinkhawa ndi abwino kwa oyamba kumene, nawonso.)

4. Chilengedwe komanso kuzizira.

Kukhala kunja kumadyetsa njira yolenga. Akuluakulu adapeza 50% pamiyeso yoyeserera pambuyo paulendo wamasiku anayi kapena asanu ndi limodzi obwezeretsanso chikwama, malinga ndi asayansi aku University of Utah. Kafukufuku wina wasonyeza kuti kukhala panja kumakhudza preortal cortex, gawo laubongo lomwe limagwira nawo ntchito zochulukirapo, kuthetsa mavuto, komanso kuganiza mozama. Kukhazika mtima pansi kwakanthawi kungalimbikitse kulingalira kwanzeru; preortalal cortex nthawi zambiri imakhala yosagwira ntchito kwambiri anthu akamachita zinthu monga kukonza nyimbo, magaziniyo PLOS One malipoti. Tulukani panja kwa mphindi 30 patsiku kuti mupindule, akutero Dr. Jandial. (Zogwirizana: Njira Zochirikizidwa ndi Sayansi Kulumikizana ndi Chilengedwe Zimalimbitsa Thanzi Lanu)

5. Yambirani ntchito zaluso.

Zojambula, kujambula, nthabwala zosavomerezeka, kuvina, ndi kulemba zitha kukuthandizani kusintha gawo laubongo wanu, ndikupangitsa kuti muzitha kuzipeza mbali zonse za moyo wanu. "Akatswiri amaganiza kuti katswiri wamaphunziro a zakuthambo Galileo ndi amene adazindikira kuti pali mapiri pamwezi chifukwa nawonso adakoka," akutero Grant. "Anazindikira kuti mithunzi yomwe adawona idalidi mapiri ndi zigwa." Momwemonso, kusinthaku kungalimbikitse kuthekera kwanu kolingalira pamiyendo yanu pamisonkhano ndikukulitsa luso lanu lowonetsera. Kujambula kumatha kusangalatsa chidwi chanu.

Zochita "zopanda pake" monga kujambula papepala ndi kulota uli ndi zofunikira zawo. "Amalola kuti malingaliro anu azingoyendayenda, ndipo mayeso a MRI akuwonetsa kuti pamene malingaliro anu asochera kwambiri, kulumikizana kwakukulu kumadera akutali aubongo," akutero Dr. Jandial. Gwiritsani ntchito mphindi zingapo tsiku lililonse mukuchita zinazake popanda cholinga chilichonse m'maganizo. Mwachitsanzo, yang'anani pawindo ndikuwona, kapena yendani pang'onopang'ono kunja kuti muchotse mutu wanu, akutero Dr. Jandial. Iye anati: “Izi zikhoza kukuthandizani kuti mufike mbali zosiyanasiyana za maganizo anu. (Gwiritsani ntchito mwayi wokhala ndi biohacking kuti mupeze zochulukirapo zamaganizidwe anu ndi thupi lanu.)

Magazini ya Shape, October 2019

Onaninso za