Kutheni kubalulekile ukuba ucwangcise ixesha elingakumbi lokuphumla kwengqondo yakho

Umxholo

• Kutheni wena * Ngokwenyani * Ufuna ikhefu
• Izihlunu zengqondo
• Ngena kwiZowuni
• Uphengululo lwe

Kutheni wena * Ngokwenyani * Ufuna ikhefu

Ukuphumla yeyona nto ingqondo yakho iphuphumayo. Ichitha iiyure yonke imihla isebenza kwaye ilawula imijelo eqhubekayo yolwazi kunye nencoko eza kuwe isuka macala onke. Kodwa ukuba ingqondo yakho ayifumani thuba lokuphola kwaye uzibuyise, imo yakho yokusebenza, ukusebenza kunye nempilo iyasokola. Cinga ngolu lubuyiso njengexesha lokuphumla kwengqondo-amaxesha apho ungagxili khona kwaye uzinikele kwilizwe langaphandle. Mane uvumele ingqondo yakho ibhadule okanye iphuphe kwaye iphinde iphinde iphinde iphinde iphinde iphinde iphinde iphinde iphinde iphinde iphinde iphinde iphinde iphinde iphinde iphinde isebenze. (Ngokulandelayo: Kutheni Ukuthatha ixesha elandisiweyo kulungile kwiMpilo yakho)

Kodwa njengokuba sisilela ukulala, abantu baseMelika bafumana ixesha lokuncipha kwengqondo kunakuqala. Kuphando olwenziwa yi-Bureau of Labor Statistics, iipesenti ezingama-83 zabaphenduli bathi abazange bachithe ixesha emini bephumle okanye becinga. “Abantu baziphatha njengoomatshini,” utsho uMatthew Edlund, M.D., umbhali we Amandla okuphumla: Kutheni ukulala wedwa akwanelanga. "Bahlala bechitha ixesha elininzi, basebenza kakhulu, kwaye bagqithise."

Oku kuyinyani ingakumbi kubafazi abakhutheleyo, abadla ngokuhamba nzima kubomi babo bonke njengoko besenza kumsebenzi wabo wokuzilolonga ngenxa yokuba benomdla kwaye beqhutywa, utsho uDanielle Shelov, Ph.D., isazi ngengqondo kwisiXeko saseNew York . Uthi: “Bacinga ukuba eyona ndlela yokuphumelela kukwenza izinto ezininzi ezinemveliso kangangoko kunokwenzeka.

Olo hlobo lwesimo sengqondo lunokubuya kuwe, nangona kunjalo. Cinga imvakalelo efana ne-zombie onayo emva kwentlanganiso yomdyarho emsebenzini, usuku oluxakekileyo oluqhuba imisebenzi kunye nokwenza imisebenzi yasekhaya, okanye impela-veki ezaliswe yimibutho yezoluntu kunye noxanduva. Awunakukwazi ukucinga kakuhle, ugqibe ekubeni ufezekise ngaphantsi koko ubucebe ngako, kwaye uyalibala wenze iimpazamo. Indlela yokuphila egcweleyo inokuphazamisa imveliso, ubuchule kunye nolonwabo, utshilo uStew Friedman, Ph.D., umlawuli weWharton Work / Life Integration Project kwiYunivesithi yasePennsylvania kunye nombhali Ukukhokela uBomiUfuna. “Ingqondo ifuna ukuphumla,” utsho. "Uphando lubonisa ukuba emva kokuba uthathe ixesha lokuphumla kwengqondo, ungcono ekucingeni ngobuchule kwaye uza nezisombululo kunye nemibono emitsha, kwaye uziva wonelisekile." (Kungenxa yoko le nto ukudinwa kufuneka kuthathwe nzulu.)

Izihlunu zengqondo

Ingqondo yakho yenzelwe ukuba ibe namathuba okuphumla rhoqo. Ngokubanzi, ineendlela ezimbini eziphambili zokuqhubekeka. Inye ijolise ekwenzeni kwaye ikuvumela ukuba ugxile kwimisebenzi, usombulule iingxaki, kwaye wenze idatha engenayo-yile nto uyisebenzisayo xa usebenza, ubukele umabonwakude, uskrolela kwi-Instagram, okanye ngenye indlela ulawula kwaye unika ulwazi. Eyesibini ibizwa ngokuba yimowudi yenethiwekhi emiselweyo (i-DMN), kwaye iyatshintsha nanini na xa ingqondo yakho ithatha ikhefu lokuzula ngaphakathi. Ukuba ukhe wafunda amaphepha ambalwa encwadi emva koko waqonda ukuba awuzange uthathe nantoni na kuba ubucinga ngento engadibaniyo kwaphela, njengeyona ndawo ilungileyo onokuya kuyo ngetacos okanye into yokunxiba ngomso, yayiyi-DMN yakho leyo ithatha indawo . (Zama ezi superfoods ziya konyusa amandla akho engqondo.)

I-DMN inokuvula kwaye icime ngokuqhwanyaza kweliso, iinkqubo zophando. Kodwa unokubakho kuyo kangangeeyure, ngexesha, yithi, ukuhamba ngokuzolileyo ehlathini. Nokuba yeyiphi na indlela, ukuchitha ixesha kwi-DMN yakho yonke imihla kubalulekile: "Idala ukuvuselelwa kwengqondo, xa unokuhlafuna okanye udibanise ulwazi kwaye wenze intsingiselo ngaphandle kwento eyenzekayo ebomini bakho," utshilo uMary Helen Immordino-Yang, Ed .D., Unjingalwazi onxulumene nemfundo, isayikholoji, kunye ne-neuroscience kwiYunivesithi yase-Southern California kwiBongo kunye neZiko lokuDala. "Kukunceda ukuba uqonde ukuba ungubani, zeziphi izinto ekufuneka uzenze ngokulandelayo, kwaye zithetha ntoni izinto, kwaye inxulunyaniswa nentlalontle, ubukrelekrele kunye nobuchule."

I-DMN inika ingqondo yakho ithuba lokubonisa kunye nokulungisa izinto. Inokukunceda wandise kwaye uqinise izifundo ozifundileyo, ucinga ngazo kwaye ucwangcisele ikamva, kwaye ulungise iingxaki. Nanini na xa unamathela entweni kwaye uyeke kuyo kuphela ukuba ubethwe ngomzuzwana emva koko, unokuba nayo i-DMN yakho yokubulela, utshilo uJonathan Schooler, Ph.D., unjingalwazi wezenzululwazi zengqondo kunye nengqondo kunye nomlawuli Iziko lokuCamngca kunye nokuBakho kwabantu kwiYunivesithi yaseCalifornia, eSanta Barbara. Kwisifundo kubabhali nakwifiziksi, uSchooler kunye neqela lakhe bafumanisa ukuba iipesenti ezingama-30 zezimvo zokuyila zeqela zivela ngelixa babecinga okanye besenza into engahambelani nemisebenzi yabo.

Ukongeza, i-DMN ikwadlala indima ephambili ekwenzeni iinkumbulo. Ngapha koko, ingqondo yakho inokuba yingxaki ngakumbi ekwenzeni iinkumbulo ngexesha elithulileyo elilungileyo ngaphambili ulala (ixesha eliphambili le-DMN) kunokuba ulele, isifundo esivela kwiDyunivesithi yaseBonn eJamani sicebisa.

Ngena kwiZowuni

Kubalulekile ukunika ingqondo yakho ikhefu amaxesha amaninzi emini, iingcali zithi. Ngelixa kungekho myalelo unzima kwaye ukhawulezayo, uFriedman ucebisa ukuba ujonge ixesha lokuphumla malunga nemizuzu engama-90 okanye nanini na xa uqala ukuziva udiniwe, awukwazi kugxila, okanye ubambekile engxakini.

Kungakhathaliseki ukuba uxakeke kangakanani, musa ukuncama imisebenzi ekuhlaziya ngokwenene, njengokukhwela ibhayisekile ezolileyo kusasa, ikhefu lesidlo sasemini kude nedesika yakho, okanye urhatya oluphumlileyo ekhaya. Kwaye musa ukweqa iiholide okanye iintsuku ungayi. "Isitshixo kukuyeka ukucinga ukuba ixesha lokuphumla kukunethezeka okususa kwimveliso yakho," utshilo u-Immordino-Yang. Ngapha koko, okwahlukileyo koko kuyinyani. "Xa utyala imali ngexesha lokuphumla ukudibanisa ulwazi kunye nokwakha intsingiselo ebomini bakho, ubuyisa imali yakho yemihla ngemihla ehlaziyiweyo kunye nesicwangciso esiliqili malunga nento ofuna ukuyifeza."

Nazi ezinye iindlela eziqinisekisiweyo zokuhlaziya ingqondo oyifunayo yonke imihla:

Thatha amanyathelo. Ukuhlamba izitya, ukwenza igadi, ukuhambahamba, ukupeyinta igumbi — ezi ntlobo zemisebenzi ngumhlaba ochumileyo weDMN yakho, utsho uSchooler. Uthi: “Abantu baba nobunzima bokuphupha emini xa bengenzi nto kwaphela. "Bathanda ukuziva benetyala okanye bekruqukile. Imisebenzi yokufuna izinto ezingekho mgangathweni ikunika amandla angakumbi okuhlaziya ngenxa yokuba ungonwabanga." Kwixesha elizayo xa usonga impahla, vumela ingqondo yakho ibhadule.

Ungayihoyi ifowuni yakho. Njengoninzi lwethu, mhlawumbi uyayikhupha ifowuni yakho nanini na xa udikiwe, kodwa loo mkhwa uyakuphanga ixesha lokuxabiseka kwengqondo. Thatha ikhefu lekhusi. Xa usenza imisebenzi, gcina ifowuni yakho kude (ukuze ube nayo ukuba uyayifuna ngokwenene), uze ungayihoyi ixesha elide kangangoko unako. Qaphela indlela oziva ngayo ukuba ungaphazanyiswa kunye nendlela onokuthi uphuphe ngayo xa usenza izinto njengokulinda emgceni. UFriedman, ocela abafundi bakhe ukuba bazame oku njengelinge, uthi abantu ngokungathandabuzekiyo baziva bexhalabile ekuqaleni. "Kodwa emva kwethutyana, baqala ukuthatha ukuphefumla okunzulu, nokuphumla ngakumbi kwaye baqala ukubona ilizwe elibangqongileyo," utshilo. "Abaninzi bayaqonda ukuba basebenzise kangakanani iifowuni zabo njenge-crutch nanini na xa bexhala okanye badika." Ngaphezu koko, ukuvumela ubuchopho bakho ukuba bubaleke ngamaxesha anje kunokukunceda ukuba uhlale ugxile kakhulu kwaye ubekhona xa kufuneka ubekhona, njengakwintlanganiso engapheliyo kodwa ebalulekileyo emsebenzini, utshilo u-Schooler.

Yiba kancinci kancinci uqhagamshelwe. I-Facebook, i-Instagram, iTwitter, kunye ne-Snapchat zifana netshokholethi: Ezinye zilungile kuwe, kodwa kakhulu kunokuba yingxaki. "Imithombo yeendaba zentlalo ngoyena mbulali mkhulu wexesha, ixesha," utshilo uShelov. "Kwaye, inokusebenza ngokuchasene nawe kuba ubona kuphela ukugqibelela kubomi babantu. Oko kukwenza ube nexhala." Eyona nto ibangela uxinzelelo ngakumbi kubo bonke ngamabali eendaba acaphukisayo kwi-Facebook feed yakho. Landa umkhondo ukusebenzisa kwakho imithombo yeendaba kwiintsuku ezimbalwa ukuze ubone ngokuthe ngqo ukuba uchitha ixesha elingakanani kuyo kwaye ikwenza uzive njani. Ukuba kukho imfuneko, zibekele imida — ngokomzekelo, ungadluli kwimizuzu engama-45 ngosuku — okanye ucofe uluhlu lwabahlobo bakho, usindisa abo bantu uyithandayo. (Ngaba ubusazi ukuba i-Facebook kunye ne-Twitter zikhuphe izinto ezintsha zokukhusela impilo yakho yengqondo?)

Khetha indalo phezu conikrete. Ukuvumela ingqondo yakho ibhadule ngelixa uhamba epakini kukubuyisela ngakumbi kunaxa uhamba ngesitrato, ngokophando oluvela kwiYunivesithi yaseMichigan. Ngoba? Iindawo ezihlala ezidolophini nasezidolophini zikukubetha ngeziphazamiso-zikhalisa amaxilongo, iimoto kunye nabantu. Kodwa indawo eluhlaza inezandi ezipholileyo, ezinjengokuntyiloza kweentaka nemithi ehexayo emoyeni, onokukhetha ukuyinikela ingqalelo okanye ungayinikeli ingqalelo, nto leyo enika ingqondo yakho inkululeko engakumbi yokubhadula apho ifuna ukuya khona. (BTW, zininzi iindlela ezixhaswa sisayensi ukunxibelelana nendalo kukhulisa impilo yakho.)

Uxolo ngaphandle. Ingqondo oyifumanayo ngokucamngca ihambisa izibonelelo ezibalulekileyo zokubuyisela kwingqondo yakho, izifundo zibonisa. Kodwa oko akuthethi ukuba kufuneka ukrobe isiqingatha seyure ukuze uhlale ekoneni kwaye ucule. "Zininzi iindlela zokuphumla kunye nokuphumla onokuzenza phantsi komzuzu, utshilo uGqirha Edlund. Ngokomzekelo, gxininisa kwiimisipha ezincinci kwiindawo ezahlukeneyo zomzimba wakho kwi-10 ukuya kwi-15 imizuzwana nganye, utsho. Okanye ngalo lonke ixesha usela amanzi, cinga ngendlela anencasa ngayo kwaye aziva ngayo. Ukwenza oku kufana nokunika ingqondo yakho ikhefu elincinci, utshilo uFriedman.

Landela ulonwabo lwakho. I-DMN ayilulo lodwa uhlobo lokuqhekeka kwengqondo oxhamlayo kulo. Ukwenza izinto ozithandayo, nokuba zifuna ukugxila- kufunda, ukudlala intenetya okanye ipiyano, ukuya kwikonsathi nabahlobo- nako kungavuselela, utshilo uPamela Rutledge, Ph.D., umlawuli weZiko loPhando lweMedia Psychology eCalifornia . “Cinga ukuba yeyiphi imisebenzi ezalisekisayo kwaye ikunika amandla,” utshilo. "Yakha ngexesha lokonwaba kwaye ufumane iimvakalelo ezilungileyo ezivela kubo." (Sebenzisa olo luhlu lwezinto ozithandayo ukusika zonke izinto ozithiyileyo- nasi isizathu sokuba uyeke ukwenza izinto ozithiyileyo kube kanye.)

Uphengululo lwe