Nei Zvichikosha Kuronga Yakawanda Nguva Yekuzorora Yehuropi Hwako

Zvemukati

• Sei Iwe *Chaizvo* Unoda Kuzorora
• Mental Muscle
• Pinda muZone
• Ongororo ye

Sei Iwe *Chaizvo* Unoda Kuzorora

Nguva yekusiya ndiyo inoita kuti uropi hwako hubudirire. Inopedza maawa zuva rega rega ichishanda uye kugadzirisa hova dzeruzivo uye hurukuro inouya kwauri kubva kumativi ese. Asi kana uropi hwako hukasawana mukana wekupora uye kuzvidzoreredza, mafungiro ako, kuita, uye hutano zvinotambura. Funga nezvekupora uku senguva yekuderera kwepfungwa-nguva dzaunenge usingatarise zvakanyanya uye uchiita zvekunze. Iwe unongorega pfungwa dzako dzichidzungaira kana kufungidzira uye zvobva zvasimbiswazve mukuita. (Kumusoro Kunotevera: Sei Kutora Nguva Yakawedzerwa Kusina Kwakanakira Hutano Hwako)

Asi sekungotadza kwedu kurara, maAmerican ari kuwana yakaderera pfungwa yepfungwa kupfuura nakare kose. Muongororo yakaitwa neBureau of Labor Statistics, 83 muzana yevakapindura vakati havana kupedza nguva mukati mezuva vachizorora kana kufunga. "Vanhu vanozvibata semashini," anodaro Matthew Edlund, M.D., munyori we Simba reZororo: Nei Kurara Uri wega Hakuna Kukwana. "Vanogara vachiwedzera nguva, kuwandisa, uye kuwandisa."

Izvi zvinonyanya kuitika kuvakadzi vanoshingaira, avo vanowanzoenda zvakanyanya kuoma muhupenyu hwavo hwese sezvavanoita mukushanda kwavo nekuti vanokurudzirwa uye vanofambiswa, anodaro Danielle Shelov, Ph.D., chiremba wezvepfungwa muNew York City. . “Vanofunga kuti nzira yakanakisisa yokubudirira ndeyokuita zvinhu zvakawanda zvinobudirira sezvinobvira,” anodaro.

Rudzi rwemafungiro akadaro runogona kukudzosera iwe, zvakadaro. Funga nezve zombie-semanzwiro aunawo mushure memusangano wemarathon kubasa, zuva rakabatikana-kumhanya mhanya nekuita mabasa epamba, kana kupera kwevhiki kuzere nekuungana kwakawanda uye zvinosungirwa. Iwe haugone kufunga zvakanaka, unopedzisira waita zvishoma pane zvawanga waronga, uye unokanganwa uye wokanganisa. Hupenyu hwakazara-hupamhi hunogona kutsauka pane kugadzirwa, kugona, uye mufaro, anodaro Stew Friedman, Ph.D., director weWharton Work / Life Integration Project paYunivhesiti yePennsylvania uye munyori we Kutungamira HupenyuUnoda. “Pfungwa dzinoda kuzorora,” anodaro. "Kutsvagurudza kunoratidza kuti mushure mekutora nguva yekufunga, iwe uri nani pakufunga kwekufunga uye nekuuya nemhinduro uye mazano matsva, uye unonzwa kugutsikana." (Ndicho chikonzero nei kupisa kunofanira kutorwa zvakanyanya.)

Mental Muscle

Uropi hwako hwakagadzirirwa kuti uve nenguva dzekuzorora. Pakazara, ine maviri makuru maitiro ekugadzirisa. Imwe ndeye yekuita-inotungamira uye inoita kuti iwe utarise pamabasa, kugadzirisa matambudziko, uye kugadzirisa data rinouya-izvi ndizvo zvaunoshandisa kana uchinge uchishanda, uchiona TV, uchipururudza kuburikidza ne Instagram, kana neimwe nzira kubata uye kuita ruzivo rweruzivo. Yechipiri inonzi iyo default mode network (DMN), uye inobatidza pese pfungwa dzako dzichitora zororo kudzungaira mukati. Kana iwe wakamboverenga mashoma mapeji ebhuku uye wobva waona kuti hauna chawakatora nekuti wanga uchifunga nezvechimwe chinhu chisingaenderane zvachose, senzvimbo yakanakisa yekuenda kuma tacos kana zvekupfeka mangwana, ndiyo yaive DMN yako ichitora. . (Edza izvi zvepamusoro zvekudya zvinowedzera simba rako rehuropi.)

Iyo DMN inogona kudzima uye kudzima mukubwaira kweziso, kutsvagisa kunoratidza. Asi iwe unogonawo kuva mairi kwemaawa, panguva, taura, kufamba kwakanyarara musango. Chero nzira, kushandisa nguva muDMN yako zuva rega rega kwakakosha: "Inogadzira kuvandudzwa muuropi, paunokwanisa kutsenga kana kubatanidza ruzivo uye kuita chirevo kubva pane zviri kuitika muhupenyu hwako," anodaro Mary Helen Immordino-Yang, Ed. .D., Anofambidzana purofesa wezvedzidzo, psychology, uye neuroscience paUniversity yeSouthern California's Brain uye Kubata Institute. "Zvinokubatsira kuti unzwisise zvauri, zviito zvekuita zvinotevera, uye zvinhu zvinorevei, uye zvakabatana nehupenyu, ungwaru, uye kugona."

DMN inopa pfungwa dzako mukana wekufungisisa nekugadzirisa zvinhu. Iyo inokubatsira iwe kuwedzera pane uye kusimbisa zvidzidzo zvawakadzidza, kufunga nezvazvo uye kuronga ramangwana, uye kugadzirisa matambudziko. Chero nguva iwe yaunonamira pane chimwe chinhu wochisiya icho chete kuti urohwe nehaha nguva gare gare, unogona kunge uine yako DMN yekutenda, anodaro Jonathan Schooler, Ph.D., purofesa wezvepfungwa uye huropi sainzi uye director we iyo Center yeKufunga uye Kugona Kwevanhu paYunivhesiti yeCalifornia, Santa Barbara. Mune chidzidzo chevanyori uye vefizikisi, Schooler nechikwata chake vakaona kuti makumi matatu kubva muzana emazano eboka rekugadzira aya akatanga pavanenge vachifunga kana kuita chimwe chinhu chisina hukama nemabasa avo.

Uye zvakare, iyo DMN zvakare inoita basa rakakosha mukuumba ndangariro. Muchokwadi, uropi hwako hunogona kunge hwakabatikana kugadzira ndangariro munguva yakanyarara chaiyo pamberi unorara (nguva yekutanga yeDMN) kupfuura paunenge wakarara, chidzidzo kubva kuYunivhesiti yeBonn kuGermany chinoratidza.

Pinda muZone

Zvakakosha kupa uropi hwako zororo kakawanda mukati mezuva, nyanzvi dzinodaro. Kunyange paine pasina kuomesa-uye-nekukurumidza mushonga, Friedman anonongedzera kuronga nguva yekuzorora maminetsi makumi mapfumbamwe kana pese paunotanga kunzwa kuneta, haukwanise kuisa pfungwa, kana kunamira padambudziko.

Kunyangwe uine kubatikana kwakadii, usazoregere zviito zvinokumutsidzira, senge kune runyararo kukwira bhasikoro mangwanani, kudya kwemasikati kure nedhesiki rako, kana manheru ekuzorora kumba. Uye usasvetuke zororo kana mazuva ekuenda. "Chinhu chakakosha kumira kufunga kuti nguva yekuzorora ndeyeumbozha iri kutora kubva pane zvaunoita," anodaro Immordino-Yang. Muchokwadi, zvakapesana ndezvechokwadi. "Kana iwe ukadyara nguva yekudzika kuti usimbise ruzivo uye uvake zvinoreva kubva muhupenyu hwako, iwe unobhadharisa kudzoka mune yako yezuva nezuva yakagadziridzwa uye yakawedzera hurongwa pamusoro pezvaunoda kuita."

Hedzino dzimwe nzira dzakaratidza kuti uwane zororo repfungwa raunoda zuva rega rega:

Tora matanho. Kusuka ndiro, kurima gadheni, kufamba famba, kupenda kamuri - aya marudzi emabasa ivhu rakaorera reDMN yako, Schooler anodaro. “Vanhu vanoomerwa nekurota masikati kana pasina zvavari kuita,” anodaro. "Vanowanzonzwa vaine mhosva kana kufinhwa. Mabasa asingade anokupa zororo repfungwa nekuti unenge usina kugadzikana." Inotevera nguva iwe paunenge uchipeta mbichana, rega pfungwa dzako dzidzungaire.

Rega foni yako. Kufanana nevazhinji vedu, pamwe unoburitsa foni yako pese paunofinhwa, asi iyo tsika iri kukutorera iwe yakakosha pfungwa yekuzorora. Tora screen break. Paunenge uchimhanyisa mhiko, isa foni yako kure (kuitira kuti uve nayo kana uchinyatso kuida), wobva waifuratira kwenguva yakareba sezvaunogona. Cherekedza manzwiro ainoita kuti usatsauswe uye nenzira yaunogona kufungidzira paunenge uchiita zvinhu sekumirira mumutsetse. Friedman, uyo anokumbira vadzidzi vake kuti vaedze izvi sekuyedza, anoti vanhu nenzira isinganzwisisike vanonzwa kunetseka pakutanga. "Asi mushure mechinguva chidiki, vanotanga kutora kufema kwakadzikama, votanga kucherechedza nyika yakavapoteredza," anodaro. "Vazhinji vanoziva mashandisiro avanoita mafoni avo sechibatiso pese pavanotya kana kufinhwa." Zvakare, kubvumira uropi hwako kukukurwa pane dzimwe nguva dzakaita seizvi zvinogona kukubatsira kuti urambe wakatarisa uye uripo paunoda kuva, senge panguva yemusangano usingaperi asi wakakosha kubasa, Schooler anodaro.

Iva zvishoma zvishoma zvakabatana. Facebook, Instagram, Twitter, uye Snapchat vakaita sechokoreti: Zvimwe zvakakunakira, asi zvakawandisa zvinogona kunetsa. "Zvemagariro ndidzo mhondi huru yekuzorora, nguva," anodaro Shelov. "Uyezve, zvinogona kushanda zvinopesana newe nekuti iwe unongoona kukwana chete muhupenyu hwevanhu. Izvi zvinokuita kuti unetseke." Kunyanya kutemesa musoro ndevaya vese vanogumbura nhau nhau mune yako Facebook feed. Teedzera mashandisiro ako enhau midhiya kwemazuva mashoma kuti uone chaizvo kuti inguvai yauri kushandisa pairi uye kuti inoita sei kuti unzwe. Kana zvichidikanwa, zvigadzirire iwe pachako miganhu - isingapfuuri maminetsi makumi mana nemashanu pazuva, semuenzaniso - kana kubvisa rondedzero yeshamwari dzako, uchichengetedza vanhu vaunonyatsofarira kufambidzana navo. (Waiziva here kuti Facebook ne Twitter zvakaburitsa zvinhu zvitsva kudzivirira hutano hwako hwepfungwa?)

Sarudza zvakasikwa pane concrete. Kurega pfungwa dzako dzichidzungaira iwe paunenge uchifamba-famba nepaki kunodzoreredza pane paunenge uchifamba munzira, sekutsvaga kubva kuYunivhesiti yeMichigan. Sei? Nzvimbo dzemudhorobha nedzemudhorobha dzinokurova nezvipingaidzo—kuridza huta, motokari, nevanhu. Asi nzvimbo yakasvibira ine mitinhimira inozorodza, seshiri dzinorira uye miti ichitetereka mumhepo, yaunogona kusarudza kutarisisa kana kwete, zvichipa uropi hwako rusununguko rwakawanda kutenderera kwarunoda kuenda. (BTW, kune nzira dzakawanda-dzakatsigirwa nesainzi yekutaurirana nemasikirwo inosimudzira hutano hwako.)

Rugare kunze. Iko kufunga iwe kwaunowana kuburikidza nekufungisisa kunounza akakosha ekudzosera mabhenefiti kuhuropi hwako, zvidzidzo zvinoratidza. Asi izvi hazvireve kuti iwe unofanirwa kuveza hafu-awa kuti ugare mukona uye uchiridza. "Kune nzira dzakawanda dzekuzorora nekuzorora dzaunogona kuita mukati meminiti," Dr. Edlund anodaro. Semuenzaniso, tarisa pamhasuru diki munzvimbo dzakasiyana dzemuviri wako kwemasekondi gumi kusvika gumi neshanu, anodaro. Kana kuti pese paunonwa mvura, funga nezvekuti inonaka nekunzwa sei. Kuita izvi kwakaenzana nekupa pfungwa dzako zororo diki, Friedman anodaro.

Tevera kufara kwako. DMN haisiriyo wega maronda epfungwa aunobatsirwa nawo. Kuita zvinhu zvaunoda, kunyangwe zvichida kutariswa - kuverenga, kutamba tenesi kana piyano, kuenda kukonzati neshamwari - zvinogona zvakare kumutsidzira, anodaro Pamela Rutledge, Ph.D., director weMedia Psychology Research Center muCalifornia . "Funga kuti ndezvipi zviitiko zvinokuzadzisa uye zvinokupa simba," anodaro. "Vaka munguva yekunakidzwa ikoko uye kuti uwane mafungire akanaka anobva kwavari." .

Ongororo ye