Me Yasa Yana Da Muhimmanci Don Tsara Tsara Tsawon Lokaci Don Kwakwalwarku

Wadatacce

• Me yasa kuke *Gaskiya* Bukatar Hutu
• Tsokar Tunani
• Shiga cikin Zone
• Bita don

Me yasa kuke *Gaskiya* Bukatar Hutu

Lokacin hutu shine abin da kwakwalwar ku ke bunƙasa. Yana ciyar da awanni kowace rana yana aiki da sarrafa madaidaitan rafuffukan bayanai da tattaunawar da ke zuwa daga gare ku daga kowane bangare. Amma idan kwakwalwarka ba ta sami damar yin sanyi da dawo da kanta ba, yanayinka, aikinka, da lafiyarka suna wahala. Yi la'akari da wannan farfadowa a matsayin lokacin rashin hankali-lokacin da ba ku mai da hankali sosai da kuma tsunduma cikin duniyar waje. Kawai kawai ka bar hankalinka ya yawo ko mafarkin rana kuma ya sake samun kuzari a cikin tsari. (Up Next: Me yasa Samun Tsawon Lokaci Yana da Kyau ga Lafiyar ku)

Amma kamar yadda muke kasa yin bacci, Amurkawa na samun raguwar tabin hankali fiye da kowane lokaci. A wani bincike da Ofishin Kididdiga na Ma'aikata ya yi, kashi 83 cikin 100 na wadanda suka amsa sun ce ba sa kashe lokaci a rana suna shakatawa ko tunani. "Mutane suna ɗaukar kansu kamar inji," in ji Matthew Edlund, MD, marubucin Ikon Hutu: Me yasa Barci Kadai Ya Isa. "Suna yin aiki akai -akai, yawan aiki, da wuce gona da iri."

Wannan gaskiya ne musamman ga mata masu aiki, waɗanda galibi suna tafiya cikin wahala a sauran rayuwarsu kamar yadda suke yi a cikin motsa jiki saboda suna da motsawa da motsawa, in ji Danielle Shelov, Ph.D., masanin halayyar ɗan adam a birnin New York . "Suna tunanin hanya mafi kyau don yin nasara ita ce ta yin abubuwa da yawa masu amfani sosai," in ji ta.

Irin wannan hali na iya sake dawo da ku, kodayake. Yi la’akari da jin daɗin aljanu da kuke da shi bayan taron marathon a wurin aiki, ranar mahaukaci da ke gudanar da ayyuka da ayyukan gida, ko ƙarshen mako cike da tarurrukan zamantakewa da wajibai da yawa. Da kyar kuke iya yin tunani madaidaiciya, kuna ƙarewa kuna yin ƙasa da abin da kuka shirya, kuma ku zama masu mantawa da yin kuskure. Cikakkiyar salon rayuwa na iya nisantar da aiki, ƙirƙira, da farin ciki, in ji Stew Friedman, Ph.D., darektan Wharton Work/Life Integration Project a Jami'ar Pennsylvania kuma marubucin littafin. Jagoranci RayuwaKuna so. "Hankali yana bukatar hutu," in ji shi. "Bincike ya nuna cewa bayan kun ɗauki lokacin tunani, kun fi kyau a cikin tunanin kirkira da fito da mafita da sabbin dabaru, kuma kuna jin ƙarin gamsuwa." (Wannan shine dalilin da ya sa ya kamata a dauki ƙonawa da mahimmanci.)

Tsokar Tunani

An tsara kwakwalwar ku don samun lokutan hutu akai-akai. Gabaɗaya, yana da manyan hanyoyin sarrafawa guda biyu. Oneaya yana mai da hankali kan aiki kuma yana ba ku damar mai da hankali kan ayyuka, warware matsaloli, da aiwatar da bayanan mai shigowa-wannan shine abin da kuke amfani da shi lokacin da kuke aiki, kallon talabijin, gungurawa ta hanyar Instagram, ko in ba haka ba sarrafawa da fahimtar bayanai. Na biyu ana kiransa da tsohuwa yanayin network (DMN), kuma yana kunna duk lokacin da hankalinka ya huta don yawo ciki. Idan kun taɓa karanta wasu shafuka na littafi sannan ku gane cewa ba ku sha wani abu ba saboda kuna tunanin wani abu da ba shi da alaƙa, kamar wuri mafi kyau don zuwa tacos ko abin da za ku sa gobe, wannan shine DMN ɗin ku. . (Gwada waɗannan abubuwan cin abincin da za su haɓaka ƙarfin kwakwalwar ku.)

DMN na iya kunnawa da kashewa a cikin ƙiftawar ido, bincike ya nuna. Amma kuma kuna iya kasancewa a ciki na tsawon sa'o'i, a lokacin, a ce, tafiya mai natsuwa a cikin dazuzzuka. Ko ta yaya, yin amfani da lokaci a cikin DMN ɗinku kowace rana yana da mahimmanci: "Yana haifar da farfadowa a cikin kwakwalwa, lokacin da za ku iya taunawa ko haɗa bayanai da kuma yin ma'ana daga abin da ke faruwa a rayuwar ku," in ji Mary Helen Immordino-Yang, Ed. .D., masanin farfesa na ilimi, ilimin halin dan Adam, da kuma neuroscience a Jami'ar Kudancin California ta Brain and Creativity Institute. "Yana taimaka muku fahimtar waye kai, menene ayyukan da za ku yi gaba, da abin da abubuwa ke nufi, kuma yana da alaƙa da walwala, hankali, da kerawa."

DMN yana ba wa zuciyar ku damar yin tunani da warware abubuwa. Yana taimaka muku faɗaɗa da ƙarfafa darussan da kuka koya, tunani da tsarawa don gaba, da magance matsaloli. Duk lokacin da ka makale akan wani abu kuma ka daina shi kawai sai a buge ka da wani lokaci daga baya, za ka iya samun DMN don godiya, in ji Jonathan Schooler, Ph.D., farfesa a ilimin tunani da kwakwalwa kuma darektan sashen. Cibiyar Hankali da Ƙarfin Dan Adam a Jami'ar California, Santa Barbara. A cikin binciken marubuta da masana kimiyyar lissafi, Schooler da tawagarsa sun gano cewa kashi 30 cikin ɗari na dabarun kirkirar ƙungiyar sun samo asali ne yayin da suke tunani ko yin wani abu da ba shi da alaƙa da ayyukansu.

Bugu da ƙari, DMN kuma tana taka muhimmiyar rawa wajen ƙirƙirar tunani. A zahiri, kwakwalwar ku na iya zama mafi ƙwalƙwalwa wajen ƙirƙirar abubuwan tunawa a cikin lokacin shiru daidai kafin kuna barci (lokacin DMN na farko) fiye da lokacin da kuke barci a zahiri, wani bincike daga Jami'ar Bonn a Jamus ya nuna.

Shiga cikin Zone

Yana da mahimmanci a ba wa kwakwalwar ku hutu sau da yawa a cikin yini, in ji masana. Duk da cewa babu takardar sayan magani mai ƙarfi da sauri, Friedman yana ba da shawarar yin nufin hutawa kusan kowane mintuna 90 ko duk lokacin da kuka fara jin ɓacin rai, ba ku iya mai da hankali, ko kuma ku makale a kan matsala.

Komai yawan aikin da kuke yi, kada ku sadaukar da ayyukan da ke tayar da ku da gaske, kamar tafiya babur mai nutsuwa da safe, hutun abincin rana daga teburin ku, ko maraice mai annashuwa a gida. Kuma kada ku tsallake hutu ko hutu. Immordino-Yang ya ce "Makullin shine a daina tunanin cewa raguwar lokaci wani abin jin daɗi ne wanda ke ɗauke da aikin ku," in ji Immordino-Yang. A gaskiya, kawai akasin haka gaskiya ne. "Lokacin da kuka saka hannun jari a cikin lokaci don ƙarfafa bayanai da gina ma'ana daga rayuwar ku, kuna cajin dawowa cikin sabuntar ku na yau da kullun da ƙarin dabarun game da abin da kuke son cim ma."

Ga wasu hanyoyin da aka tabbatar don samun wartsakarwar tunanin da kuke buƙata kowace rana:

Dauki mataki. Wanke jita -jita, aikin lambu, tafiya don yawo, zanen ɗaki - waɗannan nau'ikan ayyukan ƙasa ce mai albarka don DMN ɗin ku, in ji Schooler. "Mutane suna da wahalar mafarkin rana lokacin da ba sa yin komai," in ji shi. "Suna jin suna da laifi ko gundura. Ayyukan da ba su dace ba suna ba ku kwanciyar hankali sosai saboda ba ku da natsuwa." Lokaci na gaba kana nadewa wanki, bari hankalinka ya tashi.

Yi watsi da wayarka. Kamar yawancin mu, wataƙila za ku ciro wayarku a duk lokacin da kuka gaji, amma wannan dabi'ar tana ɓata muku lokaci mai mahimmanci na tunani. Yi hutun allo. Lokacin da kuke gudanar da ayyuka, toshe wayarku (don ku sami ta idan da gaske kuke buƙata), sannan kuyi watsi da ita har tsawon lokacin da za ku iya. Yi la'akari da yadda yake jin rashin shagala da kuma yadda za ku iya yin mafarkin rana lokacin da kuke yin abubuwa kamar jira a layi. Friedman, wanda ke tambayar ɗalibansa da su gwada wannan a matsayin gwaji, ya ce babu makawa mutane suna jin damuwa da farko. "Amma bayan ɗan lokaci kaɗan, suna fara zurfafa zurfin numfashi mai annashuwa kuma suna fara lura da duniyar da ke kewaye da su," in ji shi. "Da yawa sun fahimci yadda suke amfani da wayoyinsu a matsayin abin rufe fuska a duk lokacin da suke cikin damuwa ko gundura." Menene ƙari, ƙyale kwakwalwar ku ta shaƙewa a lokuta irin wannan na iya taimaka muku da gaske ku kasance da hankali sosai kuma ku gabatar da lokacin da kuke buƙatar kasancewa, kamar lokacin taro mara iyaka amma mai mahimmanci a wurin aiki, in ji Schooler.

Kasance ƙasa kaɗan. Facebook, Instagram, Twitter, da Snapchat kamar cakulan: Wasu suna da kyau a gare ku, amma da yawa na iya zama matsala. Shelov ya ce "Kafofin watsa labarun sune mafi yawan masu kashe lokaci, lokaci," in ji Shelov. "Bugu da ƙari, zai iya yin aiki da ku saboda kuna ganin kamala ne kawai a cikin rayuwar mutane. Wannan yana sa ku damu." Ko da ƙarin damuwa shine duk labaran labarai masu tayar da hankali a cikin gidan yanar gizon ku na Facebook. Bibiyar yadda ake amfani da kafofin sada zumunta na ƴan kwanaki don ganin daidai adadin lokacin da kuke kashewa akan sa da yadda yake ji. Idan ya cancanta, saita iyaka don kanku - bai wuce mintuna 45 a rana ba, alal misali - ko ku lissafa jerin abokanka, ku ajiye kawai mutanen da kuke jin daɗin ci gaba da su. (Shin kun san cewa Facebook da Twitter sun fitar da sabbin abubuwa don kare lafiyar hankalin ku?)

Zabi yanayi fiye da concrete. Barin hankalin ku yayin da kuke yawo ta wurin shakatawa ya fi gyarawa fiye da lokacin da kuke tafiya kan titi, bisa ga bincike daga Jami'ar Michigan. Me ya sa? Yankunan birni da na kewayen birni suna kawo muku fargaba - ƙahonin ƙaho, motoci, da mutane. Amma sararin koren yana da sautuka masu sanyaya zuciya, kamar tsuntsayen da ke kururuwa da bishiyoyin da ke rurawa cikin iska, wanda zaku iya zaɓar ku mai da hankali ko a'a, yana ba wa kwakwalwar ku ƙarin 'yanci don yawo a inda yake so. (BTW, akwai hanyoyi da yawa da kimiyya ke goyan bayan yin hulɗa da yanayi yana haɓaka lafiyar ku.)

Lafiya lau. Tunanin da kuke samu ta hanyar zuzzurfan tunani yana ba da fa'idodi masu mahimmanci na farfadowa ga kwakwalwar ku, binciken ya nuna. Amma wannan ba yana nufin kuna buƙatar sassaƙa rabin sa'a don zama a kusurwa da yin waka ba. "Akwai dabaru da yawa na hutu da annashuwa waɗanda za ku iya yi cikin ƙasa da minti ɗaya," in ji Dr. Edlund. Alal misali, mayar da hankali kan ƙananan tsokoki a wurare daban-daban na jikin ku na 10 zuwa 15 kowannensu, in ji shi. Ko kuma duk lokacin da ka sha ruwa, ka yi tunani a kan yadda ya ji da kuma yadda yake ji. Yin hakan yayi daidai da baiwa hankalinka ɗan hutu, in ji Friedman.

Bi ni'imarka. DMN ba shine kawai irin ɓacin hankalin da kuke amfana da shi ba. Yin abubuwan da kuke so, ko da suna buƙatar ɗan mayar da hankali-karantawa, kunna wasan tennis ko piano, zuwa wurin kide-kide tare da abokai-kuma na iya sake sakewa, in ji Pamela Rutledge, Ph.D., darektan Cibiyar Nazarin Psychology Media a California. . "Ka yi tunani game da waɗanne ayyuka ne suka cika kuma su ƙarfafa ka," in ji ta. "Gina cikin lokaci don wannan jin daɗin da kuma sanin kyawawan motsin zuciyar da ke fitowa daga gare su." (Yi amfani da jerin abubuwan da kuke so don yanke duk abubuwan da kuke ƙi - kuma ga dalilin da yasa yakamata ku daina yin abubuwan da kuke ƙyama sau ɗaya.)

Bita don