Njira ziwiri Zomwe Muyenera Kuchita Ngati Mukufuna Kusintha Moyo Waukulu

Zamkati

• #1 Yambani ndi kuphulika.
• # 2 Sewerani masewerawa ataliatali.
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Kusokoneza moyo wanu womwe munazolowera, titi, kutenga nthawi yopuma kuchokera kuntchito kupita kukayenda, kuyambitsa bizinesi yanu, kapena kusuntha kudutsa dziko ndi chimodzi mwazinthu zosangalatsa komanso zopindulitsa zomwe mungachite. Nthawi zonse. "Kupanga kusintha kwakukulu kungakulitse malingaliro anu pa zomwe zingatheke m'moyo, ndipo pamene mukukumana ndi zovuta zatsopano, izi zikhoza kuwonjezera mphamvu zanu," akutero Rick Hanson, Ph.D., katswiri wa zamaganizo komanso wolemba mabuku. Kusasunthika: Momwe Mungakulitsire Khungu Losagwedezeka la Kudekha, Mphamvu, ndi Chimwemwe. "Kuyenda molimba mtima kumathandizanso kuti mukule mwachangu, kumakupatsirani ufulu komanso kudzidalira, komanso kumawonjezera chisangalalo m'moyo wanu." (Lolani mabuku awa, mabulogu, ndi ma podikasiti akulimbikitseni kusintha moyo wanu.)

Kudumpha kwachikhulupiriro kofunikira kuchita china chosiyana kwambiri kumakhala ndi zotsatira zina zamphamvu muubongo, Hanson akuwonjezera. "Kusintha kwakukulu kumafuna chidwi, ngakhale kusewera, ndipo kafukufuku wasonyeza kuti kusewera kumalimbikitsa ntchito ya mankhwala a neurotrophic muubongo omwe amakuthandizani kuphunzira ndikukula kuchokera pazomwe mwakumana nazo," akutero. "Izi zimalola maphunziro amoyo kuchokera pakusintha kwakukulu kulowa mkati, zomwe zimakuthandizaninso kukhala olimbikitsidwa." Kusintha kumakupatsaninso chilimbikitso chachikulu pamalingaliro. Anthu amene anasintha zinthu zambiri, monga kusiya ntchito kapena kubwerera kusukulu, anali osangalala patatha miyezi isanu ndi umodzi kusiyana ndi amene anatsatirabe mmene zinthu zilili panopa, malinga ndi kafukufuku amene bungwe lina la National Bureau of Economic Research linachita.

Koposa zonse, mphamvu yomwe mumamva chifukwa chogwedeza moyo wanu ikupitilizabe kuyaka. "Kusintha kumabweretsa kusintha kwakukulu," akutero B.J. Fogg, Ph.D., wasayansi wamakhalidwe komanso woyambitsa Behavior Design Lab pa Yunivesite ya Stanford. "Mukasintha kwambiri, mumakondanso kusintha malo omwe mumakhala, nthawi yanu, ndi malo omwe mumacheza nawo. Izi zimatsimikizira kuti mukupitirizabe kusinthika ndi kupita patsogolo." (Zokhudzana: Ndidayamba Kuchita Yoga Tsiku Lililonse Ndipo Zinasintha Moyo Wanga)

Gawo lovuta kwambiri pakusintha ndikuyamba. Tidafunsa akatswiri njira zawo zabwino zothetsera mavuto, ndipo adatipatsa malingaliro awiri odabwitsa omwe amatsutsana ndi upangiri woyenera-ndipo awonetsedwa kuti ndiwothandiza kwambiri.

#1 Yambani ndi kuphulika.

Mukasankha kupita patsogolo ndikusintha kwakukulu, pitani patsogolo. Ngati mukufuna kusamukira kudera lina, mwachitsanzo, m'malo mochita kafukufuku ndikudziwidwa ndi data ngati mitengo yanyumba - zomwe zimakusangalatsani chifukwa cha chisankho chanu - tengani ulendo wopita komwe mukupita ndikungodziwira nokha zomwe zili. ndimakonda kukhala kumeneko. "Kuchitapo kanthu koyamba osaganizira kwambiri kumayambitsa chidwi, makamaka ngati pali zosangalatsa kapena zomwe mukuchita," atero a Stephen Guise, wolemba Momwe Mungakhalire Opanda Ungwiro. Kuyambira ulendo wanu ndi chinthu wamba monga kafukufuku, kumbali inayo, kumachedwetsani kupita patsogolo ndipo mwina kukupangitsani kuti musayende palimodzi.

# 2 Sewerani masewerawa ataliatali.

Kudzipatsa nokha tsiku lomalizira lochita bwino kumamveka ngati lingaliro lomveka kwa wina amene akufuna kusintha moyo wake. Koma izi zitha kukutsutsani popanga zovuta zambiri, akutero a Guise. Ngati mukufunadi kusintha zomwe mwakumana nazo, akuwonetsa kuti musadzipatse mzere womaliza. "Mukayamba kulowera kwina, muyenera kuganiza, ndikuti ndichita izi ndikusangalala kwanthawi yayitali, sikuti ndiyenera kukwaniritsa izi masiku 60," akutero. Kusintha kwamaganizoku kumakupangitsani kukhala olimba mtima pazovuta zomwe mungakumane nazo munjira, a Guise akutero. Ngati simukuthamangitsa tsiku lomaliza, mavuto ndi zolepheretsa sizikukhumudwitsani, ndipo ndikosavuta kuyika tsiku loyipa mopita patsogolo mawa. (Maupangiri enanso: Momwe Mungasinthire Moyo Wanu Kukhala Bwino (Popanda Kutuluka Pazomwe Zachitika))

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