Iqhinga leNgqondo leentsuku ezingama-30 lokutshintsha imikhwa: iSayensi, isazisi, kunye nemivuzo esebenzayo.

  • Ulingo lweentsuku ezingama-30 lunciphisa ukuxhathisa kokuqala kwaye lomeleza i-neuroplasticity ukwenza imikhwa yemihla ngemihla izenzekele.
  • Amanyathelo amancinci, ukwakheka komkhwa, kunye noyilo lokusingqongileyo luququzelela ukungaguquguquki ngaphandle kokuxhomekeka kuphela kumandla.
  • Imivuzo ekhawulezileyo kunye nefuthe le-streak yenza i-dopamine isebenze; “ukushumayela” komeleza ukwaziwa kunye nokumanyana ekuhlaleni.
  • Ukwenza umthambo, qhagamshela izibonelelo zangoko, lungisa umzimba, kwaye usebenzise iinjongo ezincinci kunye neraffle yomvuzo.
DanielIhlaziywe

Imizuzu ye8

utshintsho umkhwa nge iqhinga ngengqondo

Isixhobo esinamandla sokwenza ifayile ye- utshintsho kumkhwa luvavanyo lweentsuku ezingama-30.

Masithi ufuna ukuqala umkhwa omtsha, njengokuqala ukuzilolonga okanye uyeke ukutshaya. Sonke siyazi ukuba ukuqala kunye nokunamathela kumkhwa omtsha weeveki ezimbalwa yeyona nto inzima. Nje ukuba woyise i-inertia, kulula kakhulu ukuqhubeka. Isigaba sokuqala sidinga amandla amaninzi. kuba ingqondo yakho ayikayisebenzisi indlela yokuziphatha.

Nangona kunjalo, sihlala siqala ngokucinga ngotshintsho olusisigxina, ngaphambi kokuba siqale. Kubonakala kunzima kakhulu ukucinga ngokwenza utshintsho olukhulu kwaye uya kuhlala unalo ebomini bakho bonke xa usaqhele ukwenza into eyahlukileyo. Ingqondo itolika into enkulu njengesoyikisoYaye loo mvakalelo ibangela ukubekel’ amangomso izinto.

Ungayenza? Isafuna isuntswana le ingqeqesho kunye nokuzibophelela, kodwa hayi phantse kangako njengokwenza utshintsho olusisigxina. Nakuphi na ukuncitshiswa okubonakalayo okwethutyana. Ungazibala iintsuku ozishiyileyo ukufezekisa inkululeko. Ubuncinci iintsuku ezingama-30, uya kufumana isibonelelo. Akukho nto imbi kangako. Ungayiphatha. Yinyanga kuphela ngaphandle kwesiqhelo. Oko akubonakali kunzima. Yenza umthambo yonke imihla kangangeentsuku ezingama-30, emva koko ugqibe. Gcina idesika yakho iququzelelwe ngokugqibeleleyo kangangeentsuku ezingama-30, emva koko ukhulule. Funda iyure ngosuku kangangeentsuku ezingama-30, emva koko ubuye ubukele umabonwakude. Ukunciphisa umgudu ekuhambeni kwexesha kunciphisa ukuxhathisa kwaye kwandisa amathuba okuqalisa.

Uqala nini lo mkhwa?

Ukuba uyalugqiba ulingo lweentsuku ezingama-30, kuya kwenzeka ntoni? Okokuqala, uya kufumana ngokwaneleyo ukuseka umkhwa, kwaye kuya kuba lula ukuwugcina kunasekuqaleni. Okwesibini, uya hlukana nokukhotyokiswa ngumkhwa wakho omdala Ngelo xesha. Okwesithathu, uya kuba neentsuku ezingama-30 zempumelelo, nto leyo eya kukunika ukuzithemba ngakumbi ukuba uqhubeke. Kwaye okwesine, uya kufumana iintsuku ezingama-30 zeziphumo, eziya kukunika ulwazi olusebenzayo malunga nento onokuyilindela ukuba uyaqhubeka. Ikubeka kwindawo engcono yokwenza izigqibo zexesha elide.

Isilingo seentsuku ezingama-30 sokutshintsha imikhwa

Ke ngoko, xa ufikelela esiphelweni setyala leentsuku ezingama-30, amandla akho okuthatha umkhuba osisigxina mkhulu kakhulu. Kodwa nokuba awukulungelanga ukuyenza isigxina, unokukhetha ukwandisa ixesha lakho lokulinga ukuya kwiintsuku ezingama-60 okanye ezingama-90. Okukhona ukwixesha lokulingwa, kuya kuba lula kuwe ukuba ulungele umkhwa omtsha wobomi. Ukuphindaphinda komeleza i-neural circuit. exhasa indlela entsha yokuziphatha.

Enye inzuzo yale ndlela kukuba inokusetyenziselwa ukuvavanya imikhwa emitsha ukuba awuqinisekanga ukuba ufuna ukuba nayo ubomi bakho bonke. Mhlawumbi ungathanda ukuzama ukutya okutsha, kodwa awazi ukuba kubonakala kuthintele na. Kwimeko apho, unokuzama iintsuku ezingama-30 emva koko uphinde uphinde uphinde uphinde uphinde uphinde uphinde uphinde uphinde uphinde uphinde uphinde uphinde uphinde uphinde uphinde uphinde uphinde uphinde uphinde uphinde uphinde uphinde uphinde uphinde uphinde uphinde uphinde uphinde uphinde uphinde uphinde uphinde uphinde uphinde uphinde uphinde uphinde uphinde ub ke naweEkue kwelo kwange kwange kwena enyeyeyeyeyeyeyeyeyeyeyeyeye omu-muya Omuelemwi, ukulingisa iintsuku ezingama-30 kwaye uphinde uzame Akukho nto yenzekayo xa ususa lo mkhwa mtsha kuba awukuqinisekisi. Kufana nokuzama inkqubo yekhompyuter yeentsuku ezingama-XNUMX kwaye emva koko uyikhuphe ukuba ayizifezekisi iimfuno zakho. Akukho monakalo, akukho siphoso. Ukwenza izigqibo ngokusekelwe kwidatha yakho kunokwethenjelwa ngakumbi ukuba nomfanekiso-ngqondweni weemeko.

Le ndlela yeentsuku ezingama-30 ibonakala isebenza kakuhle imikhwa yemihla ngemihla. Khange ndibenathamsanqa lokuyisebenzisa xa ndizama ukuqala umkhwa owenzeka kuphela kwiintsuku ze-3-4 ngeveki. Imikhwa yemihla ngemihla kulula kakhulu ukuyenza. Isantya esiphezulu sikhawulezisa ukuzenzekelayo.

Ukusetyenziswa kolingo lweentsuku ezingama-30

  • Ukuyeka umabonakude. Khulula ixesha kunye nengqalelo kwimisebenzi enembuyekezo ephezulu.
  • Yeka ukuncokola. Ingakumbi ukuba uziva uba likhoboka. Khumbula, ungaphinda uqalise ukuncokola emva kokuba iintsuku ezingama-30 ziphelile. Nciphisa iziphazamiso ezingabonakaliyo.
  • Hlamba kwaye uchebe yonke imihla. Yomeleza umfanekiso wobuqu okhazimlisiweyo.
  • Dibana nomntu omtsha yonke imihla. Qala incoko nomntu ongamaziyo. Uqeqesho lokuvuleleka eluntwini.
  • Dwelisa into ethengiswayo kwi-eBay yonke imihla. Inceda ekukhupheni enye yaloo ngxubakaxaka. Ukwahlukana kunye nokulungelelaniswa kwengqondo.
  • Ukuba sele uthandana, nika iqabane lakho ukuphulula yonke imihla. Yandisa uxhulumaniso lweemvakalelo.
  • Yeka icuba, i-soda, ukutya okungenamsoco, ikofu, okanye ezinye iziyobisi ezingekho sempilweni. Fumana ukucaca ngokomzimba nangokwengqondo.
  • Yiba ngumntu ovuka kwangoko. Ikhusela iiyure zokugxila okuphezulu.
  • Bhala kwijenali yakho yonke imihla. Ukuphucula ukuzazi.
  • Fowunela ilungu losapho elahlukileyo, umhlobo, okanye umfowunelwa weshishini yonke imihla. Khulisa inethiwekhi yakho yenkxaso.
  • Bhala iposti entsha yebhlog yonke imihla. Yakha ukuhambelana kokudala.
  • Funda iyure enye ngosuku malunga nesihloko esinomdla kuwe. Ukufunda okudibeneyo.
  • Camngca yonke imihla. Ilawula uxinzelelo kunye nengqalelo.
  • Funda igama elitsha lesigama yonke imihla. Yandisa ulwimi lwakho.
  • Hamba uhambo olude yonke imihla. Ukwandisa amandla kunye nokucaca.
  • Yenza i-push-ups ezintlanu ngosuku kwaye wongeze enye rhoqo kwiintsuku ezimbini. kulula ukugcina umkhwa omncinci.
  • Beka iapile ecaleni kwelaptop yakho ukuze utye iziqhamo ekuqaleni kosuku lwakho. Uphawu olubonakalayo olubangela isenzo.
  • Thatha isongezelelo sakho xa usenza ikofu. Ukuqokelela imikhwa ukuze ungalibali.
  • Songa ibhaskithi yempahla ngelixa ubukele umboniso wakho. Idibanisa ulonwabo kunye nomsebenzi olindileyo..
  • Shiya iintsimbi okanye iibhendi zokuxhathisa ecaleni kwedesika yakho ukwenzela ikhefu elisebenzayo. Indawo ekumema ukuba uhambe.
  • Yiphawule kwikhalenda yonke imihla oyibhiyozelayo. Khusela uhambo lwakho kunye nenkuthazo yakho.

Amandla ale ndlela alula ngokulula kwayo. Xa uzibophelela ekwenzeni into yonke imihla ngaphandle kokukhetha, awunakho ukuzithethelela okanye ukuthethelela ukuphoswa ngumhla. Olunye ulwazi. Ingqondo ivuza ukuhambelana ne-dopamineKwaye imigca ebonakalayo inciphisa izizathu.

Isayensi emva kotshintsho: i-neuroplasticity kunye ne-mini-habits

neuroplasticity kunye nemikhwa

Impumelelo okanye ukusilela Abaxhomekekanga kumandla kuphelaI-Neuroscience ibonisa ukuba neuroplasticity Ivumela ingqondo ukuba yenze uqhagamshelwano olutsha xa siphinda ukuziphatha. Yiyo loo nto ixesha leentsuku ezingama-30 lilidosi elisebenzayo lokuziqhelanisa ngabom.

Iinjongo ezinkulu ziyakhuthaza, kodwa zinokuba nzima. Ubungqina bokuziphatha (BJ Fogg) bucebisa ukuqala nge utshintsho oluncinci kwaye oluchanekileyoIqhekeza lesiqhamo ngosuku, iklasi enye ngeveki, i-push-ups emihlanu. Xa injongo ibonakala ilula, ingqondo yakho inika ukuxhathisa okuncinci kwaye udala umfutho olungileyo.

Ukuqokelelwa kwemikhwa yokukhumbula kunye nokwenza ngokuzenzekelayo

"Ukuqokelelwa kwemikhwa" kubandakanya qinisa intshukumo entsha kwindlela esele isekiweImizekelo: thatha isongezelelo sakho kunye nekofu, ulungisa iziqhamo ngelixa uvula ilaptop yakho, okanye usonga impahla ngelixa ubukele umboniso owuthandayo. Yenza uphawu lwakho lube lolwakho: I-ankile nganye kufuneka icace kwaye iphindeke ngomhla wakho.

Lungisa okusingqongileyo ukwenza kube lula ukwenza le nto uyifunayo.

Imo engqongileyo ibumba indlela yokuziphatha ngaphezu kokuba siyiqonda. Ukuba ufuna ukunciphisa iswekile, Musa ukuyithenga kwaye unciphise ukubonakala kwakho.Ukuba uyanciphisa ukusela kwakho utywala, ziphephe iimeko apho kudlala indima ephambili ngelixa usomeleza umkhwa wakho. Ukuhambisa ngaphezulu, hamba izixhobo ezibonakalayo (iikettlebells, i-resistance bands) kufuphi nedesika. Olunye ukhetho kwivenkile Ikhulu lezilingo ezimbalwa ekhaya.

Imivuzo ekhawulezileyo, isiphumo sokulandelelana, kunye nenkuthazo

Ingqondo yakho ine- inkqubo yokuvuza ekhuthaza ukufunda. Sebenzisa imivuzo emincinci, kwangoko: phawula ikhalenda ngo-X omkhulu, imivuzo elula ekhayaokanye iraffle yemivuzo efunekayo emva kweseshoni nganye. Ummangaliso, ngaphezu koko, kwandisa ukukhutshwa kwe-dopamine.

Iziqinisekiso kunye nomsebenzi wokuzincoma: yiqonde imigudu Iqinisa isazisi "somntu ongatshintshiyo." Itshintshana ngembuyekezo ebonakalayo neyoluntu gcina inkuthazo intsha.

Isazisi kunye noxinzelelo lwentlalo: iqhinga "lokushumayela"

Ukwabelana esidlangalaleni ngokuzibophelela kwakho kusebenza njenge isazisi"Ngokushumayela" intanda-bulumko yakho entsha (umzekelo, ukutya okanye indlela yokwenza), beluthini uluvo... inxalenye yomntu onguyeI-bias consistency (Cialdini) iza kudlala: sivame ukwenza lungelelanisa ukuziphatha kwethu noko sikubhengezayo ukuze ingabonakali iphikisana.

Ngaphaya koko, uxanduva loluntu luyakwandisa ukubambelela: Uluntu luyasibophelelaYisebenzise ngobungcathu: kuphephe ukubethelela; ukukhuthaza ngaphandle kokunyanzelisa Khusela ubudlelwane bakho kwaye unciphise umngcipheko wokwaliwa.

Qeqesha: Yenza ingqondo yakho iyifune ngoku

Abantu abaninzi bajonga umthambo njenge "indleko," kwaye ingqondo ibhala njalo. ingozi enokwenzekaYilungise ngokutsha ngokuyidibanisa nayo imivuzo ekhawulezileyo neyesiquUbuthongo obungcono, ukumamela ipodcast oyithandayo, ukonwaba eklasini, okanye uvule iimbono zomsebenzi. Okukhona ukufutshane kwaye uwunqwenela ngakumbi umvuzo, kokukhona ungcono. Uya kuva ukukhuhlana okuncinci..

Zilungiselele kakuhle ukuphepha amava angalunganga ingqondo yakho eya kufuna ukuwaphepha: Ukufudumala, lungisa ubungakanani kwinqanaba lakho kunye nenkqubela ngokuthe ngcembe. Iinjongo ezincinci ezifana nokuhamba imizuzu eyi-10 inokuba linyathelo lokuqala lokubaleka iyure. Ungasebenzisa kwakhona a umvuzo "iraffle" emva kweseshoni nganye kwaye ucacise "kutheni" yakho yobuqu ukuze ubethelele intsingiselo.

Uvavanyo lweentsuku ezingama-30, ukongeza imikhwa emincinci ethile, ukupakisha amanyathelo ngaphezulu kweendlela ezikhoyo, ukuyila okusingqongileyo, kunye nokusebenzisa imbuyekezo kunye nesazisi senza inkqubo eyomeleleyo. Utshintsho lwakho alusaxhomekeke kumandla. kodwa ulwakhiwo lokuziphatha, imiqondiso ecacileyo kunye nenkuthazo ekhawulezileyo, ukwandisa amathuba akho okuhlanganisa imikhwa ebalulekileyo ngaphandle kokuziva ngathi ulwa nesiqu sakho.