Kutheni abanye abantu beKhuthazeka ngakumbi kunabanye (kwaye ungayinyusa njani iDrive Exercise)

Umxholo

• Okokuqala, misela apho intliziyo yakho ilele khona
• Okulandelayo, kudlula kulindelo lwakho
• Okokugqibela, jika umqobo emva
• Izinto ezikhuthazayo ezikhawulezileyo
• Uphengululo lwe

Inkuthazo, loo mandla angaqondakaliyo abalulekileyo ekufezekiseni iinjongo zakho, anokuba nzima ngokukhathazeka kanye xa uwafuna kakhulu. Uzama kangangoko unakho ukuyibiza, kwaye. . . akhonto. Kodwa abaphandi bayigqibile ikhowudi yenkuthazo kwaye bachonga izixhobo eziza kukunceda ukuba uyikhuphe.

Inkuthazo ilawulwa yinxalenye yengqondo eyaziwa njenge-nucleus accumbens, ngokwezifundo zamva nje. Lo mmandla mncinci, kunye nee-neurotransmitters ezihluza ngaphakathi nangaphandle, zichaphazela ngamandla ukuba ingaba wenza izinto ezinje ngokuya ejimini, utye usempilweni, okanye unciphise umzimba, zitsho iingcali. I-neurotransmitter ephambili kule nkqubo yi-dopamine. Xa ikhutshiwe kwi-nucleus accumbens, i-dopamine ibangela inkuthazo ukuze ulungele ukwenza nantoni na eyenziwayo ukufezekisa injongo, nokuba yeyiphi imiqobo emi endleleni yakho, utshilo uJohn Salamone, Ph.D., intloko ye-Behavioural. ICandelo leNeuroscience kwiYunivesithi yaseConnecticut. "I-Dopamine inceda ibhulorho into oososayensi abayibiza ngokuba ngumgama ngokwasengqondweni," ucacisa uSalamone. "Yithi uhleli ekhaya esofeni sakho kwiipjama zakho, ucinga ukuba kufuneka wenze umthambo, umzekelo. I-Dopamine yinto eyenza ukuba wenze isigqibo sokusebenza."

Izazinzulu zenze ukufumanisa okuphambili malunga neemeko zovuselelo, ezibaluleke kakhulu njengezinto zehomoni, utshilo uPeter Gröpel, Ph.D., usihlalo wezengqondo kwezemidlalo kwiYunivesithi yobuGcisa yaseMunich. Uphando lwakhe lubonisa ukuba esinye sezona ziqikelelo zinamandla zokuba uya kuhlangabezana nenjongo yakho "ziinjongo ezicacileyo"-izinto ezivuyisayo kwaye ezinomvuzo kuwe kangangokuba ziqhuba ngokungaziqondi ukuziphatha kwakho.

Ezintathu zezona njongo zixhaphakileyo ngamandla, ubudlelwane, kunye nokufezekisa, utshilo uHugo Kehr, Ph.D., ilungu leqela lophando likaGröpel. Ngamnye wethu uqhutywa ngabo bobathathu ukuya kuthi ga kwinqanaba elithile, kodwa uninzi lwabantu luchonga enye kunabanye. Abo baphenjelelwa ngamagunya bafumana ukwaneliseka ngokuba kwizikhundla zobunkokeli; abantu abaqhutywa kukuzimanya baziva bonwaba ngakumbi ukuba nabahlobo kunye nosapho; kwaye abo bakhuthazwa yimpumelelo bayakonwabela ukukhuphisana nokoyisa imingeni.

Iinjongo zakho ezingagungqiyo ziyakunyanzela ukuba ugqibezele usukelo, nokuba imeko iya isiba nzima, utshilo uKehr. “Ukuba awuzisebenzisi, inkqubela yakho iya kucotha okanye usenokungalufikeleli usukelo konke konke; nokuba uyakwenza oko, akusayi kuziva ufezekile okanye uvuyiswa kuko oko,” uyachaza. Umzekelo, cinga ukuba unezicwangciso zokudibana nomhlobo kwindawo yokwenza umthambo ngexesha lakho lesidlo sasemini. Ukuba ungumfuni wobudlelwane, uya kuba nexesha elilula lokufika apho kuba uyazi ukuba ukuxhoma kunye kuya kuziva kumnandi. Ukuba uqhutywa ngamandla okanye impumelelo, nangona kunjalo, ithuba lokuzibandakanya ngekhe ubenalo utsalo olufanayo, kwaye unokuba nexesha elinzima kakhulu lokuzikrazula kwidesika yakho.

Ukusebenzisa amandla okwenyani enkuthazo, iingcali zithi, kufuneka ungene kuzo zombini iinxalenye zomzimba kunye nengqondo. Ezi zicwangciso zixhaswa yisayensi ziya kukunceda wenze oko kanye.

Okokuqala, misela apho intliziyo yakho ilele khona

Amandla, ukudibana, okanye impumelelo? Unokucinga ukuba uyazi ukuba yeyiphi eyona nto ithetha kakhulu kuwe, kodwa uKehr uthi inzima ngakumbi kunokwenza uqikelelo olufundileyo. "Iingcamango zakho kunye nemibono yakho ayinikezeli isikhokelo esilungileyo kwizinto ezikhuthaza ukuziphatha kwakho," uyachaza. "Banengqiqo kakhulu. Ukuziqonda kakuhle iinjongo zakho ezingafunekiyo, kufuneka ujonge iimvakalelo zakho."

Umbono yeyona ndlela ilungileyo yokwenza oku. “Cinga ngemeko apho usembindini wengqwalasela, njengaxa unikela intetho,” ucebisa uKehr. Gxininisa kwiinkcukacha-into oyinxibileyo, ukuba igumbi libukeka njani, kwaye bangaphi abantu abalapho.

Emva koko zibuze ukuba uziva njani. "Ukuba unemvakalelo entle kwimeko-uziva womelele kwaye uzithembile, yitsho-luphawu lokuba uqhutywa ngamandla," uchaza uKehr. Ukuba uziva uxhalabile okanye ungathathi hlangothi, ukhuthazwa nokuba kukubandakanya okanye impumelelo. Ukuchonga ukuba ujolise kwimpumelelo, mfanekiso-ngqondweni wakho uthatha iklasi enomthambo okanye usebenza nzima ukufikelela kumhla wokugqibela. Ngaba oko kukwenza uzive unamandla? Ukuba akunjalo, zibone udibana nabantu abatsha ethekweni okanye kumnyhadala wonxibelelwano ukuze ufumanise ukuba ukhuthazwa kukuzimanya endaweni yoko.

Wakuba uyazi ukuba yintoni ekuqhubayo, cinga ngeendlela zokusebenzisa olo phawu ukuze uncede ufikelele usukelo lwakho. Ukuba ufuna ukunciphisa iilekese kwaye izizathu zakho ezingagungqiyo kukuzibandakanya, umzekelo, cela umhlobo ukuba akujoyine kwi-detox yeswekile. Ukuba uchonga ngamandla, qalisa iqela "elingenaswekile" kwindawo yokulandelela ukutya ekuhlaleni njengeMyFitnessPal.com, kwaye uzenze inkokheli yeqela. Kwaye ukuba uqhutywa yimpumelelo, cela umngeni wokuba uye kwinani elithile leentsuku ngaphandle kweelekese. Nje ukuba ulufikelele olo sukelo, zama ukwaphula irekhodi lakho. (I-Psst ... Nantsi indlela yokuCima iSwekile.)

Ukusebenzisa izizathu zakho ngale ndlela kwenza ukuba uhambo luzive lubalulekile, uphando lubonisa. Kwaye ngenxa yoko, uya kuba nakho ukunamathela kuyo.

Okulandelayo, kudlula kulindelo lwakho

I-Dopamine, i-neurotransmitter yengqondo yakho, i-spikes nanini na xa kukho into ehamba ngcono kunokuba ubucinga okanye ufumana umvuzo ongalindelekanga, utshilo uMichael T. Treadway, Ph.D., unjingalwazi oncedisayo kwiSebe lezeNzululwazi kwiYunivesithi yaseEmory. "Xa into iziva ingcono kunokuba bekulindelwe, i-dopamine ithumela umqondiso kwingqondo yakho othi, 'Kuya kufuneka ufumane indlela yokwenza ukuba iphinde yenzeke kwakhona," utshilo uTreadway.

Masithi uye kwiklasi yakho yokuqala ye-Spinning kwaye ufumane ezona zithuba zinkulu zokuzilolonga. Ngokuqhelekileyo uya kuba neengqondo zokuhamba kwakhona. Yiyo dopamine emsebenzini; Ixelela ubuchopho bakho ukuba buthathele ingqalelo ukuze ukonwabele ukusebenza okuphindayo.

Ingxaki kukuba, uqhelana nokuziva ulungile ngokukhawuleza, utshilo uTreadway. Emva kweeseshini ezimbalwa, uya kulindela ukungxama kwe-adrenaline. Amanqanaba akho e-dopamine akasayi kuphinda aphakame kakhulu ekuphenduleni, kwaye uya kuziva unokonwaba kancinci ngalo lonke ixesha ucinga ngokutsiba umva kwisali.

Ukuze uhlale ukhuthazeka ngelo xesha, ngamanye amaxesha kufuneka uzinyusele ibar, utshilo uRobb Rutledge, Ph.D., iqabane eliphambili kwezophando kwiZiko leMaxPlanck leComputational Psychiatry kunye noPhando lokuGuga kwiYunivesithi yaseLondon. Ke nyusa ukuchasana kwebhayisekile yakho kwiklasi elandelayo yokuSpin okanye ubhukishe iseshini kunye nomqeqeshi owomeleleyo. Tshintshela indlela yakho yesiqhelo xa ukuzilolonga kwakho kuba lula.Ngaloo ndlela, uya kuqinisekiswa ukugcina inkuthazo yakho iphezulu.

Okokugqibela, jika umqobo emva

"Uza kuphuma emgceni ngelinye ixesha-wonke umntu uyakwenza. Kodwa oko kunokubonelela ngolwazi oluxabisekileyo malunga nendlela yokutshintsha into oyenzayo ukuze ube yimpumelelo kwixesha elizayo," utsho uSona Dimidjian, Ph.D. unjingalwazi onxulumene nengqondo kunye ne-neuroscience kwiYunivesithi yaseColorado, eBoulder.

Ukuba iveki enoxinzelelo emsebenzini iphazamisa izicwangciso zakho zokuya kwindawo yokuzivocavoca, kunokuba uzibethe, u-Dimidjian ucebisa ukuba uzame indlela ye-TRAC. "Zibuze: Yintoni eyabangela? Yathini impendulo yam? Kwaye waba yintoni umphumo?" uthi. Ke mhlawumbi ngeveki yomsebenzi (crimed workweek) ekrokrisayo xa usiya ngqo ebhedini yakho, iglasi yewayini isesandleni, xa ufika ekhaya (impendulo), ekushiye uzive udumbile kwaye udangele (isiphumo).

Emva koko jonga into onokuyenza ngendlela eyahlukileyo kwixesha elizayo, ucebisa uDimidjian. Ukuba umsebenzi wakho wokuzilolonga uhamba ecaleni kwendlela xa uxinezelekile, zilungiselele iiveki ezixakekileyo. Yamkela ukuba ungaziva ungatsiba ukuzilolonga kwakho, kodwa zikhumbuze ngendlela oziva udiniwe ngayo okokugqibela uyenzile, kwaye wenze isifungo sokwenza ubuncinci i-DVD yemizuzu engama-20 ukuba awukwazi ukuyenza ejimini. Ukufumanisa indlela yokuphepha ukusilela komeleza ukhuthazo kwaye kukusondeza ngakumbi ekufezekiseni injongo yakho.

Izinto ezikhuthazayo ezikhawulezileyo

Iindlela ezintathu zokufumana ukubetha ngokukhawuleza.

Ukucocajava: "I-caffeine ikhulisa umphumo we-dopamine, ngokukhawuleza ukumpompa amandla akho kwaye uqhube," kusho isazi se-neuroscientist uJohn Salamone, Ph.D. (Sineendlela ezili-10 zokuyila zokonwabela ikofu.)

Zama umgaqo wemizuzu emibini: Elona candelo linzima kuwo nawuphi na umsebenzi uyawuqala. Ukufumana ngaphezulu kwe-hump yokuqala, uJames Sula, umbhali we Guqula imikhwa yakho, icebisa ukwenza imizuzu nje emibini kuyo. Ngaba ufuna ukuyenza ejimini rhoqo? Khupha iimpahla ezintle zokuzilolonga. Uzama ukucoca ukutya kwakho? Jonga iiresiphi ezisempilweni. Umdlandla owufumanayo ngokwenza loo nto ilula uya kukuqhubela phambili.

Libazisa, musa ukukhanyela: Zixelele ukuba uyakuyitya loo khekhe kamva. Isifundo kwi Ijenali yoBuntu kunye neNtlalontle yezeNtlalontle Ndifumene ukuba obu buchule bususa isilingo ngalo mzuzu. Uyakulibala malunga nekhekhe okanye ulahlekelwe yiminqweno yakho, kwaye "kamva" ayiyi kuza.

Uphengululo lwe