Chifukwa Chake Anthu Ena Amalimbikitsidwa Kuposa Ena (Ndi Momwe Mungakulitsire Ntchito Yanu Yolimbitsa Thupi)

Zamkati

• Choyamba, dziwani pomwe mtima wanu wagona
• Kenako, pitirirani zomwe mukuyembekezera
• Pomaliza, tembenukani zopinga mozungulira
• Zowonjezera Zolimbikitsa Pompopompo
• Onaninso za

Chilimbikitso, mphamvu yosamvetsetseka yomwe ndiyofunikira kuti mukwaniritse zolinga zanu, itha kukhala yovuta nthawi yomwe mumafunikira kwambiri. Mumayesetsa momwe mungathere kuti muyitanitse, ndi. . . palibe. Koma ofufuza potsiriza aphwanya code yolimbikitsa ndikuzindikira zida zomwe zingakuthandizeni kumasula.

Kulimbikitsana kumayendetsedwa ndi gawo la ubongo lomwe limadziwika kuti nucleus accumbens, malinga ndi kafukufuku waposachedwapa. Dera laling'ono ili, komanso ma neurotransmitters omwe amasefera mkati ndi kunja kwake, zimakhudza kwambiri ngati mumachita kapena kupita kokachita masewera olimbitsa thupi, kudya bwino, kapena kuonda, akatswiri akutero. Chithandizo chachikulu cha neurotransmitter panthawiyi ndi dopamine. Ikatulutsidwa mu nucleus accumbens, dopamine imayambitsa chidwi kuti mukonzekere kuchita chilichonse chomwe mungafune kuti mukwaniritse cholinga, ngakhale zitakhala zovuta zotani, akutero a John Salamone, Ph.D., wamkulu wa Khalidwe Gawo la Neuroscience ku University of Connecticut. "Dopamine imathandiza kuthana ndi zomwe asayansi amatcha mtunda wamaganizidwe," akufotokoza Salamone. "Nenani kuti mwakhala kunyumba pampando wanu mutavala zovala zanu zogonera, mukuganiza kuti muyenera kuchita masewera olimbitsa thupi, mwachitsanzo. Dopamine ndi yomwe imakuthandizani kuti mupange chisankho chogwira ntchito."

Asayansi atulukiranso zinthu zofunika kwambiri zokhudza kusonkhezera maganizo, zomwe ziri zofunika kwambiri monga momwe zimakhalira ndi mahomoni, akutero Peter Gröpel, Ph.D., wapampando wa sport psychology pa Technical University of Munich. Kafukufuku wake akuwonetsa kuti chimodzi mwazinthu zodziwikiratu ngati mudzakwaniritsa cholinga chanu ndi "zolinga zanu" -zinthu zomwe zimakusangalatsani komanso zopindulitsa kwa inu zomwe zimayendetsa khalidwe lanu mosasamala.

Zolinga zitatu mwazodziwika kwambiri ndi mphamvu, kuyanjana, ndi kuchita bwino, atero a Hugo Kehr, Ph.D., membala wa gulu lofufuza la Gröpel. Aliyense wa ife amayendetsedwa ndi onse atatu kumlingo wina, koma anthu ambiri amadziwika ndi mmodzi kuposa ena. Iwo omwe amalimbikitsidwa ndi mphamvu amapeza chisangalalo chifukwa chokhala muutsogoleri; anthu omwe amalimbikitsidwa ndi chiyanjano amamva kukhala osangalala kukhala ndi abwenzi ndi abale; ndipo iwo omwe amalimbikitsidwa ndi kuchita bwino amasangalala ndikupikisana ndikuthana ndi zovuta.

Zolinga zanu zenizeni ndizomwe zimakukakamizani kuti mukwaniritse cholinga, ngakhale zitakhala zovuta, Kehr akuti. "Ngati simugwiritsa ntchito, kupita patsogolo kwanu kumachedwa pang'onopang'ono kapena mwina simungafikire cholinga; ngakhale mutatero, simungamve kuti mwakwanitsa kapena kukhala osangalala nazo," akufotokoza. Mwachitsanzo, taganizirani kuti mukufuna kupita kukakumana ndi mnzanu nthawi yochitira masewera olimbitsa thupi. Ngati ndinu wofunafuna mgwirizano, mudzakhala ndi nthawi yosavuta kufika kumeneko chifukwa mukudziwa kuti kucheza limodzi kumamveka bwino. Ngati mukuyendetsedwa ndi mphamvu kapena kuchita bwino, mwayi wocheza nawo mwina sukhala ndi chikoka chimodzimodzi, ndipo mutha kukhala ndi nthawi yolimba kwambiri yodzichotsera pa tebulo lanu.

Kuti agwiritse ntchito mphamvu zowalimbikitsa, akatswiri akuti, muyenera kudziwa zonse zomwe zimachitika mwakuthupi ndi m'maganizo. Njira izi zothandizidwa ndi sayansi zikuthandizani kuchita izi.

Choyamba, dziwani pomwe mtima wanu wagona

Mphamvu, kuyanjana, kapena kuchita bwino? Mutha kuganiza kuti mukudziwa yemwe amalankhula nanu kwambiri, koma Kehr akuti ndizovuta kwambiri kuposa kungoganiza mwanzeru. "Malingaliro anu ndi malingaliro anu samapereka chitsogozo chabwino pazomwe zimalimbikitsa zomwe mumachita," akufotokoza. "Iwo ndi anzeru kwambiri. Kuti mumvetse zolinga zanu zenizeni, muyenera kumvetsera maganizo anu."

Kuwonetseratu ndiyo njira yabwino kwambiri yochitira izi. “Ganizirani za mkhalidwe umene muli wofunika kwambiri, monga pamene mukupereka ulaliki,” akutero Kehr. Ganizirani mwatsatanetsatane-zomwe mumavala, momwe chipinda chikuwonekera, ndi anthu angati omwe alipo.

Kenako dzifunseni momwe mumamvera. "Ngati muli ndi malingaliro abwino pazochitikazo-mumakhala wamphamvu komanso wolimba mtima, nenani-chizindikiro chakuti mukuyendetsedwa ndi mphamvu," akufotokoza Kehr. Ngati mukumva kukhala ndi nkhawa kapena kusalowerera ndale, mumalimbikitsidwa mwina ndi chiyanjano kapena kupambana. Kuti muwone ngati mukukwanitsa kuchita bwino, dziwonetseni nokha mukuchita masewera olimbitsa thupi ovuta kapena mukugwira ntchito mwakhama kuti mukwaniritse nthawi yomaliza. Kodi izi zimakupangitsani kukhala olimbikitsidwa? Ngati sichoncho, dziwani kuti mukumana ndi anthu atsopano kuphwando kapena malo ochezera a pa Intaneti kuti mudziwe ngati mukusangalatsidwa ndi mayanjano m'malo mwake.

Mukadziwa zomwe zikukuyendetsani, ganizirani njira zomwe mungagwiritsire ntchito khalidweli kukuthandizani kukwaniritsa zolinga zanu. Ngati mukufuna kuchepetsa maswiti ndipo cholinga chanu ndi kuyanjana, mwachitsanzo, pemphani mnzanu kuti akuthandizeni kumwa shuga. Ngati mungadziwe kuti muli ndi mphamvu, yambitsani gulu "lopanda shuga" pamalo omwe anthu akutsata zakudya ngati MyFitnessPal.com, ndipo dzipangeni kukhala mtsogoleri wa gulu. Ndipo ngati mukuyendetsedwa ndi kuchita bwino, dzitsimikizireni kuti mupite masiku angapo opanda maswiti. Mukakwaniritsa cholinga chimenecho, yesani kuswa mbiri yanu. (Psst...Nayi Momwe Mungachepetsere Shuga.)

Kugwiritsa ntchito zolinga zanu mwanjira imeneyi kumapangitsa ulendo kukhala wofunika, kafukufuku akuwonetsa. Zotsatira zake, mudzakhala okonzeka kutsatira izi.

Kenako, pitirirani zomwe mukuyembekezera

Dopamine, neurotransmitter yaubongo wanu, ma spikes chilichonse chikayenda bwino kuposa momwe mumaganizira kapena mukalandira mphotho yosayembekezereka, atero a Michael T. Treadway, Ph.D., pulofesa wothandizira ku department of Psychology ku Emory University. "China chake chikamveka bwino kuposa momwe amayembekezera, dopamine imatumiza chizindikiro kuubongo wanu chomwe chimati, 'Muyenera kudziwa momwe mungapangire kuti zichitike," Treadway akufotokoza.

Tiyerekeze kuti mupita kukalasi lanu loyamba la Spinning kuti mukapeze masewera olimbitsa thupi kwambiri omwe simunakumanepo nawo. Mutha kukhala opanda chiyembekezo kuti mupitenso. Ndiyo dopamine kuntchito; imauza ubongo wanu kuti umvetsere kuti muthe kusangalala ndi kuyambiranso.

Vuto ndiloti, mumazolowera kumva bwinoko mwachangu, akutero Treadway. Pambuyo pa magawo angapo, mudzayembekezera kuthamanga kwa adrenaline. Magulu anu a dopamine sangathenso kuyankha kwambiri, ndipo simumakhala osangalala nthawi iliyonse mukamaganiza zongobwerera kumbuyo.

Kuti mukhalebe olimbikitsidwa panthawiyo, nthawi zina mumayenera kudzikweza nokha, akutero Robb Rutledge, Ph.D., wothandizira wamkulu pa MaxPlanck Center for Computational Psychiatry and Aging Research ku University College London. Chifukwa chake yambitsani kukana kwa njinga yanu m'kalasi lotsatira la Spinning kapena lembani gawo limodzi ndi wophunzitsa wolimba. Sinthani chizolowezi chanu mukamachita masewera olimbitsa thupi mosavuta.Mwanjira imeneyi, mutsimikiziridwa kuti mudzakwaniritsa zolinga zanu.

Pomaliza, tembenukani zopinga mozungulira

"Mudzasiya njira nthawi ina - aliyense amatero. Koma izi zingapereke chidziwitso chofunikira cha momwe mungasinthire zomwe mukuchita kuti mukhale opambana nthawi ina," akutero Sona Dimidjian, Ph.D. wothandizira pulofesa wama psychology ndi neuroscience ku University of Colorado, Boulder.

Ngati sabata lopanikizika kuntchito likusokoneza mapulani anu opita kokachita masewera olimbitsa thupi, m'malo momadzimenya, Dimidjian amalimbikitsa kuyesa njira ya TRAC. "Dzifunseni nokha: Kodi choyambitsa chinali chiyani? Kodi ndinayankha bwanji? akutero. Chifukwa chake mwina sabata lotanganidwa (choyambitsa) mukadapita molunjika pabedi panu, kapu ya vinyo ili mmanja, mukafika kunyumba (kuyankha), komwe kumakupangitsani kumva kukhala otupa komanso aulesi (zotsatira).

Kenako onani zomwe mungachite mosiyana nthawi ina, Dimidjian akuwonetsa. Ngati chizolowezi chanu chochita masewera olimbitsa thupi sichikuyenda bwino mukakhala ndi nkhawa, konzekerani masabata otanganidwa. Vomerezani kuti mungamve ngati kudumpha masewera olimbitsa thupi, koma dzikumbutseni kuti munatopa bwanji nthawi yomaliza yomwe mudachita izi, ndipo lumbirani kuchita masewera olimbitsa thupi kwa mphindi 20 ngati simungathe kupita ku masewera olimbitsa thupi. Kuzindikira momwe mungapewere kulephera kumalimbitsa chilimbikitso ndikukufikitsani pafupi kwambiri kuti mukwaniritse cholinga chanu.

Zowonjezera Zolimbikitsa Pompopompo

Njira zitatu zopezera kugunda mwachangu.

Sipjava: "Kafeini imakulitsa mphamvu ya dopamine, nthawi yomweyo imatulutsa mphamvu zanu ndikuyendetsa," akutero katswiri wa sayansi ya ubongo John Salamone, Ph.D. (Tili ndi Njira 10 Zopangira Kusangalala ndi Khofi.)

Yesani lamulo lamphindi ziwiri: Chovuta kwambiri pa ntchito iliyonse ndikuyiyambitsa. Kuti muthe kuthana ndi vuto loyamba, James Clear, wolemba Sinthani Zizolowezi Zanu, akusonyeza kungochita mphindi ziwiri zokha. Mukufuna kupita kumalo ochitira masewera olimbitsa thupi pafupipafupi? Kokani zovala zokongola zolimbitsa thupi. Kuyesera kuyeretsa zakudya zanu? Onani maphikidwe athanzi. Kukula komwe mumapeza mukamachita chinthu chophwekacho kumakupangitsani patsogolo.

Chedwerani, musakane: Dzifunseni kuti mudzadya kekeyi mtsogolo. Kafukufuku mu Zolemba pa Umunthu ndi Psychology Yachikhalidwe adapeza kuti njirayi imachotsa mayesero munthawiyo. Mudzaiwala za keke kapena kutaya chilakolako chanu, ndipo "kenako" sichidzabwera.

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