Uyenza njani into yokuYila-kunye nazo zonke izibonelelo onazo kwiBongo yakho

Umxholo

• 1. Vula ixesha elithile.
• 2. Fumana umbono omtsha.
• 3. Zama olu kucamngca lukhokelwayo.
• 4. Indalo kunye nokubanda.
• 5. Yenza umdlalo wokuzonwabisa.
• Uphengululo lwe

Ukucinga okutsha kufana nokuqeqesha amandla kwengqondo yakho, ukuphucula izakhono zakho zokuxazulula iingxaki kunye nokunciphisa uxinzelelo. Ezi zicwangciso zintlanu zintsha zisekwe kwisayensi ziya kukufundisa ukuba ungayenza njani ngaphezulu.

Ilizwi uyilo kubiza izinto zobugcisa njengokupeyinta ioyile kunye nokudlala isixhobo. Kodwa kukude kakhulu kunoko. “KwiPsychology, uyilo kubhekiswa ekuveliseni iingcinga ezintsha neziluncedo, ”utshilo u-Adam Grant, u-Ph.D., isayikholojisti, umbhali, kunye nonjingalwazi oyingcali kwezengqondo kwiqumrhu kwiSikolo i-Wharton kwiYunivesithi yase-Pennsylvania. Izibonelelo zeso sakhono zibanzi kwaye zikho jikelele. Ukuhamba indlela yakho ukuya phezulu eludongeni olunamatye okanye ukucinga ngesipho esigqibeleleyo somhla wokuzalwa kadade wakho kufuna ubuchule bokuyila, njengoko kwenza ukucinga ngombono omhle emsebenzini okanye ukuhombisa ikhaya lakho. “Ngaphandle kokuyila, ihlabathi limi ndawonye,” utshilo uGrant. “Asifumani nguqulelo. Asizifumani iindlela zokuphucula ubomi bethu. Ubuchule bokuyila bubomi bokuphucula kunye nolonwabo. "

Kukwabalulekile nakwimpilo-ntle yakho. "Ukuyila yinxalenye ebalulekileyo yempilo yengqondo," utshilo uRahul Jandial, MD, Ph.D., ugqirha weeurosurgeon kunye nesayensi yomhlaza kwisibhedlele saseCity of Hope eCalifornia kunye nombhali Ubungqina. "Ibandakanya ii-lobes zangaphambili, ezona ndawo zinkulu kwingqondo yakho." Badlala indima ekusombululeni iingxaki, kwimemori, ekugwebeni, nakwindlela yakho yokunxibelelana neemvakalelo. "Ukuba awuzange ucinge ngokudala, loo nxalenye yengqondo yakho iya kuqala ukuthotywa, njenge-biceps yakho ukuba ayinakuze iguqule," kusho uDkt Jandial. Izifundo zibuyisela oku: Abantu abathatha inxaxheba kwimisebenzi efuna ukucinga ngobuchule banenkumbulo engcono kunye nezakhono zokusombulula iingxaki kunabo bangenayo.

Ubugcisa bobugcisa bendabuko, njengokudlala umculo, ukuzoba, ukudanisa, kunye nokubhala okucacileyo, banezinye izinto ezinamandla zempilo, kubandakanya ukunciphisa uxinzelelo kunye noxinzelelo, izifundo zibonisa. Ngokunikwa izibonelelo zomzimba omkhulu zokuyila, sizimisele ukufumana ezona ndlela zilungileyo zokwakha ingqondo yakho yoyilo. Ngokuziqhelanisa okuncinci, ezi ndlela zintlanu zingqinisisiweyo ziya komeleza iinxalenye zengqondo yakho ezikunceda wenze izinto ezintsha, ukuze uzive womelele kwaye wonwabile. (Idibeneyo: Ubuchule bokusenza njani ukuba sonwabe)

1. Vula ixesha elithile.

Imizuzu emihlanu ukuya kweli-10 ngaphambi kokuba ulale kwaye imizuzu emihlanu ukuya kweli-10 emva kokuba uvukile ngawona maxesha ingqondo yakho igqalwa njengeyona ibalulekileyo kuyilo, utshilo uGqirha Jandial. "Baziwa njenge-hypnagogic kunye ne-hypnopompic States," utshilo. Ngeli xesha ke amaza obuchopho bakho be-alpha (anyusa ukugxila) kunye namaza engqondo e-theta (ekuzolisayo) omabini asebenzayo ngaxeshanye, nto leyo engaqhelekanga ukwenzeka. Ngokusisiseko ukwimeko efana nephupha-ulele ngokwaneleyo ukuba ucinge ngaphandle kwebhokisi, ngaphandle kokuzihlola okubangelwa ziindawo ezinengqiqo ngakumbi zobuchopho kodwa uphaphe ngokwaneleyo ukuze ukhumbule iingcinga kunye neengcinga zakho, ukuze ukwazi ukuzisebenzisa kamva. (Ngakumbi apha: Ungayongeza njani amandla akho obuchopho)

Ukungena kweli xesha lokudala kakhulu, gcina incwadi kunye nepeni ecaleni kwebhedi yakho. Bhala phantsi naziphi na iingcinga onazo kwezi festile zimbini. Ekugqibeleni, uya kukufumanisa kulula ukucula kunye nokusebenzisa izimvo zokuyila eziza kuwe ngelixa amaza obuchopho bakho esebenza ixesha elongezelelweyo. Unokucinga nangazo naziphi na iingxaki okanye izithintelo zengqondo ojamelene nazo ngaphambi kokuba ulale, utshilo uGqirha Jandial. Unokuziva ucacile xa uvuka. (Ungakhankanyi, ukubhala ingxelo ngaphambi kokulala kunokukunceda ulale ngcono.)

2. Fumana umbono omtsha.

Ukwenza ezona ngcinga zakho zokuyila xa uphume kancinci kubunzulu bakho. "Ukuba mtsha kwingxaki okanye imeko kuthetha ukuba kunokwenzeka ukuba ubandakanyeke kuhlobo lokucinga oluvelisa amaxesha e-eureka. Nje ukuba uqhelane nento, uyeke ukubuza imibuzo ngeendawo ezithile zenkqubo,” utshilo uGrant.

Ukuze usebenzise esi sicwangciso kwizinto ojongana nazo ngalo lonke ixesha, cinga ngakumbi nangokubanzi. Xa ucinga ngengqondo, veza izimvo ezininzi kunokuba ubuqhele ukwenza, uGrant uthi. “Abantu badla ngokucinga into ibe nye okanye zibe mbini ze bagqibe ngeyokuqala bathandana nayo. Kodwa leyo yeyona ngcinga iqhelekileyo, utshilo. Ungayeki apho-qhubeka. Bhala phantsi iingcamango ezili-10 ukuya kwezi-20. "Uya kuvelisa ezininzi iingcamango ezimbi, kodwa le ndlela iya kukunyanzela ukuba ube nobuchule kwaye uza nento entsha," utsho.

Xa ilixesha lokukhetha enye, hamba nombono wakho owuthandayo wesibini. Isizathu: “Ngokwesiqhelo uyayithanda ingcinga yakho engu-1 yokuba ungaziboni iimpazamo zayo. Ngokuthanda kwakho okwesibini, unomdla wokunamathela kuwo kodwa umgama owaneleyo wokuqonda nokusombulula iingxaki, ”utshilo uGrant. (Psst...Ukuba uyayithanda le nto uya kuyithanda le Creative Takes kwiBhodi yoMbono ukuze uzame kulo nyaka)

Bamba umculo wangasemva xa ucinga ngengqondo. Uphononongo lwakutsha nje lufumanise ukuba umculo uphazamisa kakhulu ukusebenza koyilo.

3. Zama olu kucamngca lukhokelwayo.

Ukuziqhelanisa okunengqondo okwaziwa njengokubeka iliso okuvulekileyo kukhuthaza ingcinga yokuyila, ngokophando kwi Imida kwiPsychology. Kolu phando, amaqela amabini abantu enze ukucamngca ngemizuzu emithathu engama-45 ngeveki emva koko bacelwa ukuba bacinge ngeendlela ezininzi zokubhala. Abo basebenzise indlela yokubeka esweni evulekileyo beza nezimvo ezininzi kunalezo zenze uhlobo lokujolisa ekugxininiseni, egxila kwilungu elithile lomzimba okanye kwinto. (Qhubeka ufunda apha ukuze ufumane iziseko ezingakumbi zokucamngca ekufuneka uzazi.)

Abaphengululi bathi ukucamngca ngokubekeka esweni kukhuthaza oko bakubiza ngokuba "kukucinga okungafaniyo," okusetyenziselwa ukuvelisa izimvo zoyilo. Oku kuthetha ukuba ngokungazi uqala ukubona zonke izimvo njengobunzima obulinganayo, kukunika ixesha lokuzivavanya.

Ukuzama ngokwakho, yenza uphendlo "lokujonga-vula" okanye "ulwazi oluvulekileyo" ukucamngca kwenkqubo yefowuni ye-Insight Timer yasimahla. (Ezi ezinye izinto zokucamngca zilungele abaqalayo, nazo.)

4. Indalo kunye nokubanda.

Ukuba ngaphandle kondla inkqubo yokuyila. Abantu abadala bafumana amanqaku angama-50 aphezulu kuvavanyo lobuchule emva kohambo lweentsuku ezine ukuya kwezintandathu lokuthwala ubhaka, ngokutsho kwezazinzulu ezivela kwiYunivesithi yase-Utah. Olunye uphononongo lubonakalisile ukuba ukuba ngaphandle kuchaphazela i-cortex yangaphambili, icandelo lobuchopho elibandakanyeka ekusetyenzisweni kwezinto ezininzi, ekusombululeni iingxaki nasekucingeni nzulu. Ukuyithulisa kangangexesha elithile kunokukhuthaza ingcamango yokuyila; i-correx ye-prefrontal ihlala ingasebenzi xa abantu bebandakanya izinto ezifana nokuphucula umculo, kwiphephancwadi PLOS Inye iingxelo. Phuma phandle imizuzu engama-30 ngosuku ukuze uvune izibonelelo, utshilo uGqirha Jandial. (Inxulumene: Iindlela eziXhaswa yiNzululwazi zokuNxibelelana neNdalo kukhulisa impilo yakho)

5. Yenza umdlalo wokuzonwabisa.

Ukuzoba, ukufota, umdlalo ohlekisayo ophucukileyo, ukudanisa, kunye nokubhala kunokukunceda uguqule icandelo lobuchopho bakho, likwenza kube lula ukufikelela kuzo zonke iinkalo zobomi bakho. "Iingcali zicinga ukuba isazi ngeenkwenkwezi uGalileo ngulo wafumanisa ukuba kukho iintaba enyangeni kuba naye wazoba," utshilo uGrant. "Wayeqonda ukuba izithunzi awazibonayo yayiziintaba nemingxuma." Kwangaloo ndlela inye, ukuphucuka kunokomeleza amandla akho okucinga ngeenyawo zakho ezintlanganisweni kunye nokukhulisa izakhono zakho zokubonisa. Ukufota kunokwenza ukuba uqwalasele iinkcukacha.

Imisebenzi "engenanto" efana nokwenza i-doodling kwi-notepad kunye nokuphupha emini kunezixhobo zazo ezibalulekileyo. UJandial uthi: "Bavumela ingqondo yakho ibhadule, kwaye iimviwo zeMRI zibonisa ukuba okukhona ingqondo yakho iphambuka, kokukhona unxibelelwano luyeyona ndawo ikude yobuchopho." Chitha imizuzu embalwa suku ngalunye usenza into ngaphandle kosukelo oluthile engqondweni. Umzekelo, jonga ngaphandle kwefestile kwaye ujonge umbono, okanye uye kukungqengqa nje ngaphandle ukuze ususe intloko, utshilo uGqirha Jandial. "Oku kunokukunceda ukufikelela kwiindawo ezahlukeneyo zengqondo yakho," utshilo. (Thatha ithuba le-biohacking ukuze uvune izinto ezingakumbi zengqondo nomzimba wakho.)

Shape Magazine, Okthobha 2019 umba

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