Zinthu 7 Zomwe Simunadziwe Zokhudza Kulimbika Kwanu

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Kufunitsitsa, kapena kusoŵa kwake, kwaimbidwa mlandu chifukwa cha zakudya zolephera, kuphonya zolinga zolimbitsa thupi, ngongole za makadi a ngongole, ndi khalidwe lina lomvetsa chisoni kuyambira m’zaka za zana lachitatu B.C., pamene Agiriki akale anayamba kuphunzira kudziletsa monga njira yogonjetsera khalidwe lowononga. Komabe, 27 peresenti ya anthu amanena kuti alibe mphamvu monga cholepheretsa chachikulu kusintha, malinga ndi American Psychological Association.

Kwa zaka makumi ambiri, akatswiri ambiri amisala amakhulupirira kuti kulimbikira kumakhala ndi malire. Monga mafuta mu thanki yamafuta, kufunitsitsa kumawotchedwa mukawonetsa kudziletsa. Zogulitsa zikangotha, mumapereka mayesero.

Posachedwapa, akatswiri a sayansi ya ubongo ndi akatswiri a zamaganizo akhala akutsutsana ndi chiphunzitso chakuti mphamvu ndizokhazikitsidwa. Kudziletsa kumatha kukhala ngati kutengeka komwe kumatsika ndikutuluka kutengera momwe mumamvera munthawi zosiyanasiyana. Akatswiri ena amati kukhulupirira mphamvu kumayendetsa khalidwe lathu. Kafukufuku wina adapeza kuti anthu omwe amaganiza kuti kufunitsitsa kulibe malire amatha kuchira bwino kuchokera kuzinthu zomwe zimafunikira kudziletsa kuposa omwe amaganiza kuti kufunitsitsa kulibe malire.

Chifukwa chake, mungaphunzire chiyani pazokambirana zonsezi mu labata yama psych? Nazi mfundo zisanu ndi ziwiri zodabwitsa zokhudzana ndi kufunitsitsa zomwe zingakuthandizeni kukulitsa kudziletsa kwanu ndikukwaniritsa zolinga zanu.

#1. Kukhulupirira kuti kulimbika kwanu kopanda malire kudzakupangitsani kukhala osangalala.

Ofufuza ku Yunivesite ya Zurich adapeza kuti anthu omwe amawona kuti kufunitsitsa kwawo kulibe malire amakhala osangalala ndi moyo wamba ndipo amatha kupirira moyo ukakhala wovuta kwambiri. Ochita kafukufuku anafufuza mazana a ophunzira aku yunivesite ponena za zikhulupiriro zawo zamphamvu ndi kukhutiritsa moyo wawo kumayambiriro kwa chaka cha sukulu ndiyeno kachiwiri nthaŵi ya mayeso isanafike miyezi isanu ndi umodzi pambuyo pake. Zikhulupiriro zakufuna kopanda malire zidalumikizidwa ndikukhutira ndi moyo komanso kusangalala koyambirira koyambirira kwa chaka, ndipo komanso ndi kukhala ndi moyo wathanzi monga nthawi yoyeserera ikayandikira.

# 2. Kulimbikira sichabwino.

Chifukwa kufunitsitsa kumalumikizidwa ndi kukana khalidwe loipa, kumalumikizidwa molakwika ndi makhalidwe abwino kapena umphumphu. Mu The Willpower Instinct: Momwe Kudziletsa Kumagwirira Ntchito, Chifukwa Chake Kuli Kofunika, ndi Zomwe Mungachite Kuti Mupeze Zambiri, wolemba Kelly McGonigal akunena kuti khama ndilo kuyankha kwa thupi, osati khalidwe. Kulimbikira ndi ntchito yamitsempha: Ubongo ukuwuza thupi zoyenera kuchita kuti zikuthandizeni kukwaniritsa zolinga zanu. Makhalidwe abwino nthanthi, osati thupi. Nkhani yabwino: Kudya donut SIkukupanga iwe "woyipa."

#3. Simungadalire kufunitsitsa pakusintha kwanthawi yayitali.

Ubongo wanu uli ndi machitidwe awiri osiyana omwe amayendetsa machitidwe: kachitidwe ka "go" ndi "stop", malinga ndi Art Markman, Ph.D., wolemba Kusintha Kwanzeru: Zizolowezi 5 Kuti Muzipanga Zizolowezi Zatsopano ndi Zosatha Mwa Inu Nokha, komanso pulofesa wama psychology ku University of Texas ku Austin. Gawo "kupita" laubongo limakupangitsani kuti muchitepo kanthu ndikuphunzira mayendedwe. Machitidwe a "stop" amalepheretsa zomwe dongosolo lanu "pitani" likufuna kuti muchite. Kulimbikira ndi gawo la "kuyima" kwaubongo, komwe kumafooka pamachitidwe awiriwa. Izi zikutanthauza kuti, ngakhale mutha kudziletsa kuchita zomwe mukufuna kwa nthawi yayitali, chikhumbo chaubongo chanu chofuna kuchitapo kanthu chidzagonjetsa mphamvu zanu. Chifukwa chake, ngati mukudalira kokha pakufuna kwanu kusiya 3 koloko masana. Starbucks imathamanga, mukudzipangitsa kuti mulephere.

Markman akuti yankho lanthawi yayitali lowongolera khalidwe ndikukonzanso dongosolo lanu la "pitani" kuti muyendetse makhalidwe abwino kwambiri.

"Makina anu oti 'pitani' sangaphunzire ayi kuti uchite zinazake,” akutero Markman. “Uyenera kukhala ndi zolinga zabwino, osati zolinga za zinthu zimene ukufuna kusiya.” M’malo mongoganizira zosiya kuchita zokhwasula-khwasula masana, ikani nthaŵi mu kalendala yanu 3 koloko masana kuti muŵerenge pa TV. zomwe zingathandize ntchito yanu kapena kukumana ndi mnzanu kuti mukambirane malingaliro atsopano musatero kukhala chitani?

# 4. Kulimbikira kumakula ndikamachita.

Kusinthiratu machitidwe anu ndikofunikira kuti mukwaniritse kusintha, koma nanga bwanji mukangofuna kupewa kutumizirana mameseji ndi wokondedwa wanu patsiku lake lobadwa? Mufunikirabe kulimba mtima kuti muthandize kupewa kupanga zisankho zoipa tsiku ndi tsiku m'moyo. Chloe Carmichael Peet, Ph.D., katswiri wazamisala ku New York City wodziwika bwino pakuwongolera kupsinjika, mavuto amgwirizano, kudzikonda -masulani, ndi kuphunzitsa.

Anthu ena amabadwa okhudzidwa kwambiri ndi zoyambitsa maganizo ndi mayesero kuposa ena. Koma, monga momwe mumathera minofu kuti mukhale ndi mphamvu, mutha kukulitsa kudziletsa kwanu mwa kuyesetsa.

"Kudzipereka ndi luso," akutero Carmichael Peet. "Ngati mumalimbana ndi kufunitsitsa m'mbuyomu ndikunena kuti, 'Ndilibe mphamvu, si gawo la yemwe ndili,' umakhala uneneri wokhutiritsa. Koma ngati mungasinthe izi kuti, 'Ndafika' timakhala ndi nthawi yokwanira yopanga zofuna, 'mudzadzipangira mpata woti muphunzire maluso ena. "

Malinga ndi Carmichael Peet, mphamvu zitha kupangidwa momwemonso mumaphunzirira kuponya mpira wothamanga: kubwereza. Iye anati: “Mukalimbikira kwambiri kufunitsitsa kwanu, m’pamenenso umalimba. "Mukamayesetsa kudziletsa, zimakhala zosavuta kwa inu."

# 5. Chilimbikitso ndi kufunitsitsa ndizosiyana.

Michael Inzlicht, Ph.D., pulofesa wama psychology ku University of Toronto Scarborough, akuti amakhulupirira kuti kusowa kolimbikitsidwa-osati kusowa mphamvu - ndichifukwa chake anthu amakhala ndi machitidwe olakwika. "Lingaliro la kuchepa kwa mphamvu yogwiritsira ntchito mafuta ochepa ndilolakwika, m'malingaliro mwanga," akutero Inzlicht. "Inde, sitingathe kumamatira ku zakudya zathu tikatopa, koma sindikuganiza kuti izi ndichifukwa choti kudziletsa kwatha. M'malo mwake, sitilimbikitsidwa kudziletsa tikatopa. Ndilo funso lochepa la kulephera kudziletsa, komanso funso la kusafuna kulamulira. Pamene kufunitsitsa kulipo, anthu amatha kudziletsa ngakhale atatopa. "

#6. Anthu ovuta amayamwa mphamvu zanu.

Kodi mudakhalapo tsiku lonse mukuluma lilime lanu ndi mnzako wodzikweza, kenako kupita kunyumba kukadya Chips Ahoy ndikutsitsa botolo la theka la Malbec? Kuyanjana ndi ena ndikusunga maubwenzi kumatha kukhala kotopetsa kwambiri m'maganizo, kukusiyani opanda chidwi chotsutsana ndi machitidwe olakwika koma okhutiritsa, malinga ndi American Psychological Association.

# 7. Mphamvu yosokoneza ikhoza kukhala mphamvu yokhayo yomwe mukufuna.

Inzlicht akuti: "Kulimbika kumatha kupitilizidwa." "Zingakhale zosafunikira kwenikweni kuposa momwe mukuganizira pokuthandizani kukwaniritsa zolinga zathu." Chani ndi zofunika? Kuchotsa mayesero. Inzlicht ndi omwe adagwira nawo ntchito adayang'ana anthu odziletsa omwe amagwiritsa ntchito kumaliza masewera amawu. Ofufuzawa adafunsa anthu kuti akhale ndi zolinga ndikusunga magazini momwe akupitilira miyezi itatu.

Inzlicht adapeza kuti kudziletsa pakadali pano sikunaneneratu mwachindunji ngati anthu akwaniritsa zolinga zawo miyezi itatu pambuyo pake. Chani anachita Neneratu kuti kupambana bwino ndikuti anthu awa akumana ndi mayesero kapena ayi. Omwe anali mu phunziroli omwe adakonza moyo wawo-mwakuthupi kapena m'maganizo-kotero adakumana ndi mayesero ochepa ndi omwe amatha kukwaniritsa zolinga zawo.

Kupeza njira yopewera mayesero ndikofunikira monga kukulitsa luso lanu lolimbana nawo. Ganizirani izi motere: Ngati simunapondeko pa nyumba ya bwenzi lanu lakale, simungathe kuyambiranso kuyanjananso naye, mwamphamvu kapena ayi.

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