Chifukwa Chake Ndikofunika Kukhazikitsa Nthawi Yochulukirapo Yaubongo Wanu
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Chifukwa Chake Muyenera Kupuma
Nthawi yopuma ndi yomwe ubongo wanu umayenda bwino. Imathera maola tsiku lililonse ikugwira ntchito ndikuwongolera zidziwitso ndi zokambirana zomwe zimabwera kwa inu kuchokera mbali zonse. Koma ngati ubongo wanu supeza mwayi wozizira ndikudzibwezeretsa, momwe mumamvera, magwiridwe antchito, komanso thanzi lanu limavutika. Ganizirani za kuchira uku ngati nthawi yopumula m'maganizo - nthawi yomwe simukuyang'ana kwambiri ndikuchita zinthu zakunja. Mumangololera malingaliro anu kuti azingoyendayenda kapena kulota masana ndipo zimakonzanso mphamvu pochita izi. (Up Next: Chifukwa Chake Kupatula Nthawi Yowonjezera Ndikofunika Pathanzi Lanu)
Koma pamene tikulephera kugona, anthu aku America akuchepa kwambiri m'maganizo kuposa kale. Pakafukufuku wa Bureau of Labor Statistics, anthu 83 pa anthu 100 alionse omwe anafunsidwa anati samakhala ndi nthawi yopuma kapena kuganiza masana. "Anthu amadzichitira okha ngati makina," akutero a Matthew Edlund, M.D., wolemba wa Mphamvu Yakupumulira: Chifukwa Chomwe Tulo Tokha Silikwanira. "Amakhala ndi zochita zambiri, zochulukirapo, komanso zochulukirapo."
Izi ndizowona makamaka kwa azimayi achangu, omwe amangokhalira kulimbikira pamoyo wawo wonse momwe amachitiramo ntchito zawo chifukwa amalimbikitsidwa komanso kutengeka, atero a Danielle Shelov, Ph.D., wama psychologist ku New York City . Iye anati: “Iwo amaganiza kuti njira yabwino yochitira zinthu ndi kuchita zinthu zambiri zopindulitsa.
Malingaliro amtunduwu atha kukulimbikitsani. Ganizirani za kumverera kofanana ndi zombie komwe mumakhala nako pambuyo pa msonkhano wama marathon kuntchito, tsiku lotanganidwa kwambiri logwira ntchito zina, kapena kumapeto kwa sabata lodzaza ndi maphwando ambiri komanso zofunikira. Simungathe kuganiza bwino, pamapeto pake mumakwaniritsa zochepa kuposa momwe mudakonzera, ndipo mumakhala oiwala ndikupanga zolakwika. Moyo wokhathamira ungasokoneze zokolola, zaluso, komanso chisangalalo, atero a Stew Friedman, Ph.D., director of the Wharton Work / Life Integration Project ku University of Pennsylvania komanso wolemba Kutsogolera MoyoMukufuna. "Maganizo amafunika kupumula," akutero. "Kafukufuku akuwonetsa kuti mutatha kupuma m'maganizo, mumakhala bwino poganiza zopanga komanso kubwera ndi mayankho ndi malingaliro atsopano, ndipo mumamva bwino." (Ichi ndi chifukwa chake kupsa mtima kuyenera kuchitidwa mozama.)
Minofu Yamaganizidwe
Ubongo wanu unapangidwa kuti ukhale ndi nthawi yopuma nthawi zonse. Ponseponse, ili ndi njira ziwiri zazikulu zosinthira. Chimodzi chimayang'ana kuchitapo kanthu ndipo chimakupatsani mwayi wokhazikika pantchito, kuthetsa mavuto, ndikukonzekera zomwe zikubwera-izi ndi zomwe mumagwiritsa ntchito mukamagwira ntchito, kuwonera TV, kupyola mu Instagram, kapena kuwongolera zina mwazidziwitso. Yachiwiri imatchedwa "default mode network" (DMN), ndipo imayatsidwa nthawi iliyonse malingaliro anu akapuma kuti ayambe kuyendayenda mkati. Ngati mudawerengapo masamba angapo a bukhu ndikuzindikira kuti simunatenge chilichonse chifukwa mumaganiza za chinthu chosagwirizana, monga malo abwino kwambiri oti mupite kukagula ma tacos kapena zomwe mungavale mawa, ndiye kuti DMN yanu ikutenga malo. . (Yesani zakudya zabwino kwambiri izi zomwe zingalimbitse ubongo wanu.)
DMN imatha kuyatsa ndikuzimitsa m'kuphethira kwa diso, kafukufuku akuwonetsa. Koma inunso mukhoza kukhala mmenemo kwa maola, nthawi, kunena, kuyenda mwakachetechete m'nkhalango. Mulimonse momwe zingakhalire, kuthera nthawi mu DMN yanu tsiku lililonse ndikofunikira: "Zimapangitsa kuti ubongo utsitsimuke, pamene mutha kutafuna kapena kuphatikiza chidziwitso ndikupanga tanthauzo la zomwe zikuchitika m'moyo wanu," akutero Mary Helen Immordino-Yang, Ed. .D., Pulofesa wothandizira maphunziro, psychology, ndi neuroscience ku University of Southern California ku Brain and Creativity Institute. "Zimakuthandizani kuzindikira kuti ndinu ndani, zochita zomwe muyenera kuchita pambuyo pake, ndi zomwe zikutanthauza, ndipo zimagwirizana ndi moyo wabwino, luntha, ndi luso."
DMN imapatsa malingaliro anu mwayi wolingalira ndi kukonza zinthu. Zimakuthandizani kukulitsa ndikukhazikitsa zomwe mwaphunzira, kulingalira ndikukonzekera zamtsogolo, ndikuthana ndi mavuto. Nthawi iliyonse mukakakamizika pa chinachake ndikusiya kuchitapo kanthu ndikukanthidwa ndi kamphindi kakang'ono, mukhoza kukhala ndi DMN yanu kuti muthokoze, akutero Jonathan Schooler, Ph.D., pulofesa wa sayansi yamaganizo ndi ubongo komanso mkulu wa bungwe. Center for Mindfulness and Human Potential ku Yunivesite ya California, Santa Barbara. Pakafukufuku wa olemba ndi akatswiri a sayansi ya zakuthambo, Schooler ndi gulu lake adapeza kuti 30% yamaganizidwe opanga gululi adayamba pomwe amalingalira kapena kuchita zina zosagwirizana ndi ntchito zawo.
Kuphatikiza apo, DMN imathandizanso pakupanga zokumbukira. M'malo mwake, ubongo wanu ukhoza kukhala wotanganidwa ndikupanga kukumbukira munthawi yolondola kale mumagona (nthawi yoyamba ya DMN) kuposa nthawi yomwe mukugona, kafukufuku wochokera ku University of Bonn ku Germany akuwonetsa.
Lowani mu Zoni
Ndikofunika kupatsa ubongo wanu nthawi zingapo tsiku lonse, akutero akatswiri. Ngakhale palibe mankhwala osavuta komanso ofulumira, Friedman akuwonetsa kuti muzikhala ndi nthawi yopuma pafupifupi mphindi 90 zilizonse kapena mukayamba kumva kutopa, kulephera kuyang'ana, kapena kukhala ndi vuto.
Ngakhale mutakhala otanganidwa bwanji, musapereke zinthu zomwe zimakupatsaninso mphamvu, monga kukwera njinga m'mawa, chakudya chamasana kuchoka pa tebulo lanu, kapena madzulo kunyumba. Ndipo musadumphe tchuthi kapena masiku opuma. "Chofunikira ndikusiya kuganiza kuti nthawi yopuma ndiyabwino yomwe ikuwononga zokolola zanu," atero a Immordino-Yang. Ndipotu, zosiyana ndi zoona. "Mukamagwiritsa ntchito nthawi yopumula kuti muphatikize zambiri ndikupanga tanthauzo m'moyo wanu, mumabwezeretsanso masiku anu opatsidwanso mphamvu ndikukhala ndi luso pazomwe mukufuna kukwaniritsa."
Nazi njira zina zotsimikizika zokutsitsimutsirani zomwe mumafunikira tsiku lililonse:
Chitani kanthu. Kusamba mbale, kulima dimba, kupita kokayenda, kupenta chipinda - izi ndi ntchito zachonde kwa DMN wanu, akutero Schooler. "Anthu zimawavuta kulota ali maso pomwe sachita chilichonse," akutero. "Amakonda kudzimva kuti ndi olakwa kapena amasowa mtengo wogwira. Ntchito zodzitchinjiriza zimakupatsanso mpumulo wamalingaliro chifukwa suli wosakhazikika." Nthawi ina mukamachapa zovala, lolani malingaliro anu kuti ayendeyende.
Samalani foni yanu. Monga ambiri a ife, mwina mumatulutsa foni yanu nthawi iliyonse mukatopa, koma chizolowezi chimenecho chimakusowetsani nthawi yopumira yamaganizidwe. Pumulani pazenera. Mukamachita zinthu zina, ikani foni yanu kutali (kuti mukhale nayo ngati mukuifuna), ndiye inyalanyazani kwa nthawi yayitali momwe mungathere. Tawonani momwe zimamvera kuti musasokonezedwe komanso momwe mungaganizire mukamachita zinthu monga kudikira pamzere. Friedman, yemwe amafunsa ophunzira ake kuti ayese izi monga kuyesa, akunena kuti anthu amada nkhaŵa poyamba. "Koma patapita kanthawi, amayamba kupuma mozama, momasuka ndikuyamba kuona dziko lozungulira," akutero. "Ambiri amazindikira momwe amagwiritsira ntchito mafoni awo ngati chodzikongoletsera nthawi iliyonse akamachita mantha kapena akatopa." Kuphatikiza apo, kulola ubongo wanu kusuntha nthawi ngati izi kungakuthandizeni kuti mukhale okhazikika komanso opezeka pakufunika, monga pamisonkhano yosatha koma yofunika kuntchito, akutero Schooler.
Khalani olumikizidwa pang'ono. Facebook, Instagram, Twitter, ndi Snapchat zili ngati chokoleti: Zina ndi zabwino kwa inu, koma zochulukirapo zitha kukhala zovuta. "Zolinga zamankhwala ndizomwe zimapha nthawi yopuma," Shelov akutero. "Kuphatikiza apo, itha kukuthirani nkhondo chifukwa mumangowona ungwiro m'miyoyo ya anthu. Izi zimakupangitsani kukhala ndi nkhawa." Chodetsa nkhawa kwambiri ndi nkhani zonse zokhumudwitsa muma feed anu a Facebook. Tsatirani momwe mumagwiritsira ntchito media kwa masiku angapo kuti muwone kuchuluka kwa nthawi yomwe mukuwononga komanso momwe zimakupangitsani kumva. Ngati n'koyenera, dziikireni malire - osapitirira mphindi 45 patsiku, mwachitsanzo - kapena chotsani mndandanda wa anzanu, kupulumutsa anthu omwe mumakonda kwambiri kucheza nawo. (Kodi mumadziwa kuti Facebook ndi Twitter zidatulutsa zatsopano kuti ziteteze thanzi lanu?)
Sankhani chilengedwe kuposa conKrete. Kulola malingaliro anu kuyendayenda pamene mukuyenda paki ndikubwezeretsa kuposa momwe mukuyenda mumsewu, malinga ndi kafukufuku wochokera ku University of Michigan. Chifukwa chiyani? Malo a m’tauni ndi akumidzi amakuvutitsani ndi zododometsa—kuliza malipenga, magalimoto, ndi anthu. Koma malo obiriwira amakhala ndi mawu otonthoza, monga mbalame zikulira komanso mitengo ikugwedezeka ndi mphepo, zomwe mungasankhe kumvetsera kapena ayi, kupatsa ubongo wanu ufulu wambiri woyenda komwe akufuna kupita. (BTW, pali njira zambiri zochirikizidwa ndi sayansi zolumikizana ndi chilengedwe zimathandizira thanzi lanu.)
Mtendere. Kulingalira komwe mumapeza pakusinkhasinkha kumabweretsa zabwino zobwezeretsa kuubongo wanu, kafukufuku akuwonetsa. Koma sizitanthauza kuti muyenera kupanga theka la ola kuti mukhale pakona ndikuimba. "Pali njira zambiri zopumulira ndi kupumula zomwe mungachite pansi pa mphindi," akutero Dr. Edlund. Mwachitsanzo, yang'anani minofu yaying'ono m'malo osiyanasiyana amthupi lanu kwa masekondi 10 mpaka 15 iliyonse, akutero. Kapena nthawi zonse mukamamwa madzi, ganizirani momwe amakondera komanso momwe amamvera. Kuchita izi ndikofanana ndikupatsa malingaliro anu kupumula pang'ono, Friedman akutero.
Tsatirani chisangalalo chanu. DMN si mtundu wokhawo wopuma wamaganizidwe womwe mumapindula nawo. Kuchita zinthu zomwe mumakonda, ngakhale zitakhala kuti mumafuna kuwerenga, kusewera tenisi kapena piyano, kupita ku konsati ndi anzanu - zitha kukhalanso zolimbikitsa, atero a Pamela Rutledge, Ph.D., director of the Media Psychology Research Center in California . "Ganizirani kuti ndi zinthu ziti zomwe zimakwaniritsa komanso zimakulimbikitsani," akutero. "Pangani nthawi kuti musangalale komanso kuti mukhale ndi malingaliro abwino omwe amachokera." (Gwiritsani ntchito mndandanda wa zinthu zomwe mumakonda kuti muchotse zinthu zonse zomwe mumadana nazo - ndichifukwa chake muyenera kusiya kuchita zomwe mumadana nazo kamodzi.)