Indlela Yokuyeka Ukucinga Ngokugqithisileyo Kwexinzelelo, Ngokweengcali zempilo yengqondo

Umxholo

• Ikhonkco phakathi koxinzelelo lokucinga ngokugqithisileyo kunye neemvakalelo
• Iindlela ezi-7 zokuThoba uxinzelelo kunye nokuCinga ngokugqithileyo
• Ziphazamise
• Guqula imbono yakho
• Ziqhelise ukubakho
• Misela inkqubo
• Inqaku lokuvala iliso
• Themba ithumbu lakho
• Vele uyenze
• Uphengululo lwe

Kwi-softball ye-slow-pitch, andinakuthenga i-hit. Ndiza kuma ndibethe, ndilinde, ndicwangcise, kwaye ndilungiselele ibhola. Yayiyingxaki ke leyo. Ingqondo yam kunye noxinzelelo lwayo olungapheliyo luye lwachukumisa umoya wam.

Ayindim ndedwa umntu onengxaki yoxinzelelo lokucinga. Wonke umntu wenza njalo. Ngapha koko, uphando lubonisa ukuba ingqondo yakho ihlala izama ukuqikelela ikamva, ukulindela okuza kulandela. Ngamaxesha e-caveman, oko kwakuthetha ukuqikelela ngokukhawuleza ukuba ingonyama mhlawumbi yayilandela umhlambi wee-antelopes, ke hlala kude. Namhlanje kuthetha ukwanelisa impilo yento nganye ekwimenyu yokutyela enamaphepha amane phambi kokuba ukhethe leyo ilingana nencasa kwaye ilungele ukutya okanye ukhathazeke ngenxa yamagama afanelekileyo anobukrelekrele onokuthi uwathumele kuFacebook ulindele umgwebo ngamakhulu abantu. Yicinge njenge-sabotage-ithuku lakho lilawulwa kwaye ngokukhawuleza amanqanaba oxinzelelo lwakho anyuke, okwenza kube nzima kakhulu ukufikelela kwiinjongo zakho.

Ngaba nawe ukhathazekile malunga namava akho kunye nezigqibo zakho zangaphambili. (Uh, kuyafana.) Kodwa ngelixa ezinye ukuzicingisisa kunceda ukuba uphile kwaye uphumelele, kakhulu kunokukwenza uzive uvaleleke kwaye ucinezelekile. "Xa unoxinzelelo ngokucinga kakhulu, ujikeleza ujikeleze endaweni yokuqhubela phambili nokusombulula iingxaki," ucacisa uLori Hilt, Ph.D., unjingalwazi oncedisayo kwizifundo zengqondo kwiYunivesithi yaseLawrence eAppleton, eWisconsin.

Ikhonkco phakathi koxinzelelo lokucinga ngokugqithisileyo kunye neemvakalelo

Abasetyhini badla ngokuba ngabacingela ngokugqithiseleyo. Ngokomzekelo, uhlalutyo lweemeta luka-2002 lubonisa ukuba abafazi banama-42 ekhulwini amathuba okukhanyisa kunokuba amadoda xa evakalelwa. Oku kunokuba kungenxa yokuba abantu basetyhini banomdla ngakumbi kwiimvakalelo zabo kwaye bazama nzima kakhulu ukuqonda ukuba zibangelwa yintoni. Ukutyekela kwakho ekucingeni kakhulu kunokunxulunyaniswa nendlela okhuliswe ngayo. Ukuba nabazali abagxekayo kunokukubeka ukuba uyenze, mhlawumbi ngenxa yokuba oomama nootata bezama ukugxila kakhulu kwiimpazamo, ngokophando olupapashwe kwi Ijenali yengqondo engaqhelekanga yomntwana.

Kungakhathaliseki ukuba yintoni ebangela ukugqithisa, wonke umntu unokuxubusha. Ixesha lethu silichitha kwixesha elidlulileyo okanye elizayo, utshilo uHilt. "Kunzima kakhulu ukubakho kulo mzuzu. Iingqondo zethu zihlala zibaleka."

Thatha ingxaki yam yebhola ecothayo: ukusilela kwam ekubetheni ibhola kunokuthathelwa ingqalelo "ukuminxa phantsi koxinzelelo," ngokukaSian Beilock, Ph.D., umbhali wencwadi I-Choke: Yintoni evezwa ziiMfihlo zeNgqondo malunga nokuLunga xa kufuneka. Xa unexesha elininzi kakhulu phambi kokuba wenze, ingqondo eqondayo ithatha into ekufuneka ibe sisenzo esingokwemvelo kwaye ivavanye yonke into enokwenzeka okanye isisombululo ide ichaphazele kwaye iphele, utshilo uBeilock. "Sihlala sicinga ukuba ukuba nexesha elininzi kunenzuzo kwaye ukunikela ingqalelo ngakumbi yinto efanelekileyo, kodwa ngokuphindaphindiweyo yongeza ithuba lempazamo kwaye iphazamise ukusebenza," utsho. (Eyeleleneyo: UJongana njani neNgxaki yokuSebenza kunye neNeva phambi kogqatso)

Kwangokunjalo, ukuqhubekeka nokukhetha okungapheliyo yonke imihla Isigqibo esibalulekileyo siyavela. Kungenxa yokuba ngalo lonke ixesha kufuneka wenze ukhetho-nokuba, yiya kwindawo yokuzivocavoca umzimba okanye ulale-uthoba amandla akho, okunciphisa ukuzithiba kwakho. Le nto yaziwa ngokuba kukudinwa kwesigqibo. "Xa unayo, uhlala uthatha ukhetho olungagqibekanga kuba lulula," utshilo uRoy Baumeister, Ph.D., ugqirha wezengqondo kwiYunivesithi yaseFlorida State kunye nombhali-mbhali wencwadiAmandla: Ukufumanisa kwakhona amandla amakhulu oLuntu. U-odola ipitsa kuba uxakeke kakhulu ukuba ungacinga ngento oza kuyenzela isidlo sangokuhlwa, okanye uthenga isixhobo esibizayo kuba uxinezelekile xa uthelekisa. (Idibene: Izinto ezi-7 ongazaziyo malunga namandla akho)

Iindlela ezi-7 zokuThoba uxinzelelo kunye nokuCinga ngokugqithileyo

Kukho umgca olungileyo phakathi kokucinga ngokwakhayo kunye nokutyibilika kwingcinga enetyhefu yokucinga. Undoqo kukukwazi ukuyeka ukucinga ngayo nayiphi na into ekukhathazayo kwaye udlulele ekusombululeni iingxaki-okanye ukuyiyeka ihambe ukuba akukho nto unokuyenza. Zama ezi ngcebiso xa intloko yakho ijikeleza kuxinzelelo lokucinga.

Ziphazamise

Xa ingqondo yakho iphinda idlala iingcinga ezifanayo ngokuphindaphindiweyo, ziphazamise. Umzekelo, ngalo lonke ixesha uqala ukukhanyisa malunga nokuba kutheni ungadluli kwi-ex yakho, zivelise ubumnandi obumnandi be-apile ebomvu evuthiweyo okanye, kungcono, i-Zac Efron's abs. Endaweni yokuhlalutya i-ad infinitum indlela umphathi wakho agxeke ngayo iprojekthi yakho yamva nje, phuma uye kubona imuvi ehlekisayo kunye nabahlobo. Uphando olupapashwe kwijenali Unyango loPhando lokuziphatha ibonisa ukuba abantu abanokugxila kwakhona kwiingcinga ezilungileyo okanye ezingathathi hlangothi okanye kwimisebenzi babedakumbile kunabo baqhubeka nokukhanya. Kamva, xa wonwabe ngakumbi, usenokusebenzela ekuveliseni izicombululo nesicwangciso sokuthabatha amanyathelo. (BTW, kukho * ilungelo * indlela yokuba nethemba.)

Guqula imbono yakho

Xa ugxile ngokupheleleyo kwiingxaki zakho, kunzima ukwahlukana nazo. Ke endaweni yoko, zenze ngathi umamele iingxaki zomhlobo wakho emva koko umnike ingcebiso malunga nokuba wenze ntoni. (Ngekhe uyigxeke i-bestie yakho ngokusengqondweni yakhe, akunjalo?) Kuluhlu lwezifundo, u-Ethan Kross, Ph.D., ugqirha wezengqondo kwiYunivesithi yaseMichigan eAnn Arbor, eMichigan, wafumanisa ukuba xa usenza umntu ozibukeleyo, awuchukumiseki kwiingxaki zakho, uxinzelelo lwegazi lusezantsi, kwaye ukwimeko engcono, nakwiintsuku kamva. Ukutshintsha umbono wakho kuyazitshintsha iingcinga zakho kunye nokomzimba. Kwaye-ngubani owaziyo? -Ungahle uze nesisombululo esihle okanye zibe mbini xa uyeke uxinzelelo lokucinga.

Ziqhelise ukubakho

Ukwenza nokuba iseshoni emfutshane yokucamngca ngengqondo-ugxininise kumzuzu wangoku ngokuzisa ingqwalasela yakho kukuphefumula kwakho kwaye ubuyele kuyo nanini na xa ingqondo yakho ijikeleza-kunokunceda ukunciphisa ukuvuthwa, ngokutsho kophando. Ukuba awululo uhlobo lwe-sit-and-be-Zen, thatha ibhayisekile okanye iklasi yomdaniso kwaye ugxile kwiintshukumo zakho. “Nantoni na eqeqesha ingqalelo yakho ngoku inokuba luncedo ekugcineni ingqondo yakho ingabhaduli ukuya kwixesha elidlulileyo okanye ukucinga ngekamva,” utsho uHilt.

Ikwangumbono olungileyo ukugcina amehlo akho emvuzweni. Ukuthemba isisu sakho kunye nokungahoyi yonke into enokubakho kunokunceda xa unengxaki yoxinzelelo lokucinga ngokuhambelana nesigqibo esikhulu, njengokuthenga indlu okanye ukwamkela isithembiso somsebenzi. "Akusoloko kubhetele ukukhetha ngaphezulu," utshilo uBeilock. "Olunye uphando lubonisa ukuba xa abantu benokukhetha okuninzi, abanelisekanga kakhulu nayiphi na kubo."

Misela inkqubo

Ukuthintela ukudinwa kwezigqibo, susa izigqibo zobudenge ebomini bakho. Kukho iqhinga lika-Mongameli u-Obama lokunxiba uhlobo olufanayo lwesuti yonke imihla ngelixa ese-ofisini ukuze angamoshi amandla akhe ekwenzeni izigqibo ezincinci, utshilo u-Baumeister. "Ngeso sizathu, abanye abantu banendlela emiselweyo rhoqo kusasa; batya isidlo sakusasa esinye, bathathe indlela efanayo ukuya emsebenzini njalo njalo. Awufuni ukusebenzisa amandla akho okwenza izigqibo kwinqanaba lehlabathi; ufuna ukuyigcinela ezona zinto zibalulekileyo. " (Kodwa khumbula, kukho amaxesha athile kukuhle ukushukumisa inkqubo yakho yesiqhelo.)

Inqaku lokuvala iliso

Fumana iizzz zakho-ubuncinci iiyure ezisixhenxe ngobusuku. "Ukuba unendawo efanelekileyo yokulala kunye nesidlo sakusasa esimnandi, uqala usuku ngamandla amaninzi," utshilo uBaumeister. Kwaye loo nto ikwenza ukuba wenze izigqibo ngaphandle kokuziva uxinezelekile. Kodwa kuthekani ukuba awukwazi ukusnuza kuba iingcinga eziphazamisayo zijikeleza kwingqondo yakho? Ukuqeqeshwa kwengqondo kunceda ngolu hlobo loxinzelelo lokujonga, kananjalo. Zama ukugxila ekuphefumlweni kwakho, ubale ukubuya umva, okanye ucule ingoma entlokweni yakho ukuze uthule ingqondo yakho kwaye ukudodobise kwilizwe lamaphupha, utshilo uBeilock. (Idibeneyo: 3 Iindlela zokuphefumla ezinokuphucula impilo yakho)

Themba ithumbu lakho

Xa uphendula umzuzwana ukusukela kumhla wakho, uzibuza ukuba ingaba wenze okanye uthethe into elungileyo, okanye ukhathazekile ngekamva, zityand 'igila uthathe ingcebiso kumntu ojonge kuye kwaye umthembile, njengomzali, umqeqeshi okanye umcebisi. Ngelixa kuluncedo ukuba nomntu ozokuzinzela, ikhubalo elinethamsanqa linokukuxhasa ngokufanayo: Kwisifundo saseJamani, abo badlala igalufa abanikwa ibhola yegalufa "enethamsanqa" kwaye baxelelwa ukuba abanye baqhube kakuhle kakhulu xa bebetha ibhola ngcono kakhulu abo bangakhange baziswe ngaloo tidbit. Ngokunjalo, xa ucinga ngotshintsho lomsebenzi kwaye ukhathazeke ngayo yonke into enokuthi ingahambi kakuhle, ukuba nokholo lokuba yonke into iya kusebenza kunceda ukukhulula uxinzelelo oluvela kukuziva ngathi kufuneka ulawule lonke ixesha.

Vele uyenze

Nokuba uzama ukubetha ibhola okanye ujike isabelo somsebenzi, sukuhlala uhleli. “Qalisa nje iprojekthi kunokulinda kwaye ucinge ngazo zonke iinkalo zayo,” ucebisa njalo uBeilock. "Gxila kwisiphumo, eyona njongo ufuna ukuyifezekisa. Oko kuthintela ingqondo yakho ekubhaduleni kuzo zonke ezinye izinto ezinokuba nefuthe ekusebenzeni kwakho." Ngamanye amazwi, awuyi kucinga kakhulu. (Phezulu ngokulandelayo: Ukutya oku-11 okunokuthi okunokuLungisa uxinzelelo)

Uphengululo lwe