Me Yasa Wasu Mutane Suka Fi Karfafawa Fiye da Wasu (Da Yadda ake Ƙara Motsa Motsa jiki)

Wadatacce

• Na farko, ka tantance inda zuciyarka take
• Na gaba, wuce tsammanin ku
• A ƙarshe, juya koma baya
• Ƙarin Ƙarfafa Motsawa
• Bita don

Motsawa, wannan ikon mai ban mamaki wanda ke da mahimmanci don cimma burin ku, na iya zama abin takaici lokacin da kuke buƙatar hakan. Kuna ƙoƙari gwargwadon ikon ku don kiran shi, kuma. . . ba komai. Amma a ƙarshe masu bincike sun fashe lambar motsa jiki kuma sun gano kayan aikin da za su taimaka muku buɗe shi.

An tsara motsawa ta wani ɓangaren kwakwalwar da aka sani da ƙwayar mahaifa, a cewar sabon binciken. Wannan ƙaramin yanki, da masu ba da ƙwayoyin cuta waɗanda ke tacewa ciki da waje, suna yin tasiri sosai ko kuna yin abubuwa kamar zuwa gidan motsa jiki, cin abinci lafiya, ko rage nauyi, in ji masana. Babban maɓallin neurotransmitter a cikin wannan tsari shine dopamine. Lokacin da aka sake shi a cikin tarin mahaɗan, dopamine yana haifar da motsawa don ku kasance masu himma don yin duk abin da ake buƙata don cimma buri, ko da wane irin cikas ne ya tsaya a kan hanyar ku, in ji John Salamone, Ph.D., shugaban Behavioral Cibiyar Neuroscience a Jami'ar Connecticut. "Dopamine yana taimakawa haɓaka abin da masana kimiyya ke kira nisan tunani," in ji Salamone. "Kace kana zaune a gida akan kujera a cikin rigar bacci, tunanin da gaske yakamata kayi motsa jiki, misali. Dopamine shine yake baka damar yanke shawarar yin aiki."

Har ila yau, masana kimiyya sun yi bincike mai mahimmanci game da abubuwan motsa jiki na motsa jiki, waɗanda suke da mahimmanci kamar abubuwan da ke haifar da hormonal, in ji Peter Gröpel, Ph.D., shugaban ilimin halayyar wasanni a Jami'ar Fasaha ta Munich. Binciken nasa ya nuna cewa ɗaya daga cikin mafi ƙarfin hasashen ko za ku cim ma wata manufa ita ce “manufar ku ta zahiri” - abubuwan da ke da daɗi da lada a gare ku ta yadda suke tafiyar da halayenku a hankali.

Uku daga cikin dalilan da aka fi sani a sarari sune iko, alaƙa, da nasara, in ji Hugo Kehr, Ph.D., memba na ƙungiyar binciken Gröpel. Kowannen mu yana motsawa ta hanyar duka ukun har zuwa wani mataki, amma yawancin mutane suna bambanta da ɗaya fiye da sauran. Wadanda iko ke motsa su suna samun gamsuwa daga kasancewa cikin mukaman jagoranci; mutanen da alaƙa ke motsa su suna jin daɗin kasancewa tare da abokai da dangi; kuma wadanda ke da kwarin gwiwa ta hanyar samun nasara suna jin dadin gasa da kuma shawo kan kalubale.

Dalilin ku a bayyane shine abin da ke tilasta muku kammala burin, koda lokacin da abin yayi wuya, Kehr yace. "Idan ba ku yi amfani da su ba, ci gabanku zai kasance a hankali ko kuma ba za ku iya kaiwa ga maƙasudin ba; ko da kun yi hakan, ba za ku ji kamar an cika su ko farin ciki game da shi ba," in ji shi. Misali, tunanin cewa kuna da shirin saduwa da aboki a dakin motsa jiki yayin lokacin cin abincin ku. Idan kai mai neman alaƙa ne, za ku sami sauƙin samun isa can saboda kun san yin zama tare zai ji daɗi sosai. Idan iko ko nasara ta motsa ku, duk da haka, damar yin cuɗanya da jama'a wataƙila ba za ta kasance iri ɗaya ba, kuma kuna iya samun lokaci mafi tsauri don yaye kanku daga kan teburin ku.

Don amfani da ƙarfin kuzari na gaske, masana sun ce, kuna buƙatar shiga cikin abubuwan da ke tattare da jiki da na hankali. Waɗannan dabarun da ke goyan bayan kimiyya za su taimaka muku yin hakan.

Na farko, ka tantance inda zuciyarka take

Iko, alaƙa, ko nasara? Kuna iya tunanin kun san wanda ya fi magana da ku, amma Kehr ya ce ya fi rikitarwa fiye da yin hasashe na ilimi. "Tunanin ku da tsinkayen ku ba su bayar da kyakkyawar jagora ga abin da ke motsa halayen ku da gaske," in ji shi. "Suna da ma'ana sosai, don fahimtar ainihin manufar ku, kuna buƙatar daidaita motsin zuciyar ku."

Nuna gani shine hanya mafi kyau don yin wannan. "Ka yi tunani game da yanayin da kake tsakiyar hankali, kamar lokacin da kake gabatar da gabatarwa," in ji Kehr. Mayar da hankali kan cikakkun bayanai-abin da kuke sakawa, yadda ɗakin yake, da kuma mutane nawa ne a wurin.

Sannan ka tambayi kanka yadda kake ji. "Idan kuna da kyakkyawar motsin rai ga halin da ake ciki-kuna jin ƙarfi da kwarin gwiwa, faɗi-wannan alama ce ta ikon ku ne ke jagorantar ku," in ji Kehr. Idan kun ji damuwa ko tsaka tsaki, ana motsa ku ta hanyar haɗin kai ko nasara. Don sanin ko kuna da karkata zuwa ga nasara, hoton da kanku kuna ɗaukar ajin motsa jiki mai ƙalubale ko yin aiki tuƙuru don cika wa'adin ƙarshe na ƙarshe. Shin hakan yana sa ka ji kuzari? Idan ba haka ba, yi tunanin saduwa da sababbin mutane a wurin liyafa ko taron sadarwar don gano ko alaƙa ce ta motsa ku maimakon.

Da zarar kun san abin da ke motsa ku, ku tsara hanyoyin amfani da wannan ingancin don taimaka muku cimma burin ku. Idan kuna son rage kayan zaki kuma dalilin ku na yaudara shine alaƙa, alal misali, nemi aboki don ya haɗa ku a cikin maye gurbin sukari. Idan kun gane da ƙarfi, fara ƙungiyar "marasa sukari" akan rukunin bin diddigin abinci na al'umma kamar MyFitnessPal.com, kuma ku mai da kanku jagoran ƙungiyar. Kuma idan nasara ta motsa ku, ƙalubalanci kanku don zuwa wasu adadin kwanaki ba tare da alewa ba. Da zarar kun cim ma burin, kuyi ƙoƙarin karya tarihin ku. (Psst ... Ga Yadda Ake Yanke Ciwon sukari.)

Yin amfani da dalilan ku a bayyane ta wannan hanyar yana sa tafiya ta zama mai fa'ida, bincike ya nuna. Kuma a sakamakon haka, za ku fi kasancewa tare da shi.

Na gaba, wuce tsammanin ku

Dopamine, neurotransmitter na kwakwalwar ku, yana zubewa a duk lokacin da wani abu ya yi kyau fiye da yadda kuke tsammani ko kuma ku karɓi ladan da ba a zata ba, in ji Michael T. Treadway, Ph.D., mataimakin farfesa a Sashen Ilimin halin Dan Adam a Jami'ar Emory. "Lokacin da wani abu ya ji daɗi fiye da yadda ake tsammani, dopamine yana aika sigina zuwa kwakwalwar ku wanda ya ce, 'Kuna buƙatar gano yadda za a sake sake faruwa," in ji Treadway.

Bari mu ce kun je aji na farko na Spinning kuma ku sami babban aikin motsa jiki mafi girma da kuka taɓa fuskanta. Za ku kasance da hankalin ku sake komawa. Wannan shine dopamine a wurin aiki; yana gaya wa kwakwalwar ku da ta mai da hankali don ku iya jin daɗin maimaita aikin.

Matsalar ita ce, za ku saba da wannan jin daɗin da sauri, in ji Treadway. Bayan 'yan zaman, za ku zo tsammanin saurin adrenaline. Matakan dopamine ɗinku ba za su ƙara ƙaruwa sosai ba a cikin martani, kuma za ku ji ɗan ƙaramin farin ciki a duk lokacin da kuka yi tunanin komawa cikin sirdi.

Don ci gaba da motsawa a lokacin, wani lokacin dole ne ku ɗaga kan ku, in ji Robb Rutledge, Ph.D., babban jami'in bincike a MaxPlanck Center for Computational Psychiatry and Aging Research a University College London. Don haka juya juriyar babur ɗin ku a cikin aji mai juyawa na gaba ko yin wani zama tare da malami mai tsauri.Canja ayyukanku na yau da kullun lokacin da ayyukan ku ke samun sauƙi. Ta wannan hanyar, za a ba ku tabbacin ci gaba da motsawar ku.

A ƙarshe, juya koma baya

"Za ku fita daga hanya wani lokaci-kowa ya yi. Amma hakan na iya ba da bayanai masu mahimmanci kan yadda za ku canza abin da kuke yi don ku sami nasara a gaba," in ji Sona Dimidjian, Ph.D. Mataimakin farfesa na ilimin halin dan Adam da ilimin kwakwalwa a Jami'ar Colorado, Boulder.

Idan mako mai wahala a wurin aiki ya lalata shirin ku na zuwa dakin motsa jiki, maimakon bugun kanku, Dimidjian yana ba da shawarar gwada hanyar TRAC. "Tambayi kanka: Me ya jawo? Menene amsata? Kuma menene sakamakon?" tana cewa. Don haka watakila wani mako mai ban sha'awa (mai tayar da hankali) ya sa ka kai tsaye zuwa gadon gadonka, gilashin giya a hannu, lokacin da ka dawo gida (amsa), wanda ya bar ka jin kumbura da sluggish (sakamako).

Sannan ƙayyade abin da zaku iya yi daban-daban lokaci na gaba, Dimidjian ya ba da shawara. Idan tsarin motsa jiki naku yana tafiya ta hanya yayin da kuke damuwa, shirya gaba don makonni masu aiki. Yarda da cewa zaku ji kamar tsallake ayyukanku, amma ku tunatar da kanku yadda gajiya ta same ku a ƙarshen lokacin da kuka yi hakan, kuma yi alƙawarin yin aƙalla DVD motsa jiki na minti 20 idan ba za ku iya zuwa wurin motsa jiki ba. Nuna yadda ake ƙetare gazawa yana ƙarfafa motsawa kuma yana kusantar da ku sosai don cimma burin ku.

Ƙarin Ƙarfafa Motsawa

Hanyoyi uku don samun bugu da sauri.

Sipjava: "Caffeine yana haɓaka tasirin dopamine, nan da nan yana ɗaga ƙarfin ku da tuki," in ji masanin ilimin ƙwaƙwalwa John Salamone, Ph.D. (Muna da Hanyoyi masu ƙirƙira guda 10 don jin daɗin kofi.)

Gwada dokar ta mintuna biyu: Babban sashi na kowane aiki shine farawa. Don shawo kan raunin farko, James Clear, marubucin Canza Halayenku, yana ba da shawarar yin minti biyu kacal da shi. Kuna son yin wasan motsa jiki sau da yawa? Jawo wasu kyawawan kayan motsa jiki. Kokarin tsaftace abincinku? Duba girke-girke masu lafiya. Ƙarfin da kuka samu daga yin wannan abu mai sauƙi ɗaya zai ciyar da ku gaba.

Jinkiri, kar a musanta: Faɗa wa kanku cewa za ku ci wannan kukis ɗin daga baya. Nazarin a Jaridar Mutum da Ilimin Zamantakewa gano cewa wannan dabarar tana kawar da jaraba a lokacin. Za ku manta game da cake ɗin ko rasa sha'awar ku, kuma "daga baya" ba zai taba zuwa ba.

Bita don