Inopesanidza Purogiramu
Miitiro inokosha chikamu chehupenyu hwehupenyu hwakanaka nokuti maitiro akanaka ezuva nezuva anovharidzirwa sezvaanozozviita. Zvisinei (kunyange zvazvo isu tisingadi kugara tichida kuzvibvuma) isu tose tine tsika dzakaipa, dzinogona kubva pane zvisingakanganisi (kurira zvipikiri zvako) kurarama kwenguva yakareba-kufuta (kusvuta). Saka unogona sei kuputsa tsika yakaipa?
Maererano neU.S. National Institutes of Health (NIH), hapana mhinduro imwechete iyo inoshanda kune munhu wese, asi kungoziva kuti mafungiro ako akaipa inhanho yekutanga.
Sezvo tsika dzichikura nekudzokorora, kunzwisisa njere inotsigira tsika yakaipa inogona kukubatsira iwe pfupi-shandura tsvina.
Sezvo mutori wenhau weNew York Times anopepotera Charles Duhigg anorondedzera mubhuku rake rekuremekedza rinonzi Power of Habit , zvose zvido zvisina kunaka zvinowanidza zvinhu izvi zvinokosha:
- Chimwe chekunze kana chinotyisa
- Chiitiro chinotevera
- Mupiro wemupo wehutsika
Nzira Yakaipa Inotsigirwa Sei?
Zviri nyore kuona kuti tsika yakafanana nekupwanya meno ako ingangobviswa nekurara (iyo cue), mazino anozviputira (mararamiro) anotevera, uye mubayiro unopiwa (muromo unonaka wakachena uye wakachena, nguva yekurara yakagadzirira iri kuitika). Asi, sezvo Duhigg anonyora, kunyange mafungiro asina kunaka anopa mubairo weimwe rudzi. Zvichida kushungurudzika kunetseka, sezvazvingave kune munyaya yekusvuta fodya; zvichida unofarira kushamwaridzana nevanhu uye unozviwana nyore nyore pamusoro pezvinwiwa zvizhinji zvepabha mushure mezuva rinotambudza kubasa.
Kunze kwekunge iwe uchiedza nekudzikisa zvikamu zvine simba zvechigodo ichi, unotongerwa kudzokorora tsika yakaipa.
Maererano nekutsvakurudza kwaDuhigg, nzira chete yekuita shomanana-kutenderera nzira yekugara ndeyekucherechedza maitiro, tsika, uye mubayiro wavanopa. Sezvo tsika iyi (tsika) inogona kuve yakajeka semafambiro aunenge uchiedza kubvisa, dambudziko guru rinogona kunge riri roga roga roga uye mubayiro.
Tsvaga Cue
Anofunga kunyora pasi zviitiko zvinenge zvishanu zvinowanzoitika apo nguva yekuda kwehupenyu hunozvirova, kuratidza cue. Zvibvunze kuti ndiani mumwe ari pachiitiko, nguva ipi yemazuva iyo, kana chii chakaitika pakarepo? Pashure pemazuva mashomanana, cue inofanira kuoneka.
Ziva Mubayiro
Izvi zvinogona kuva zvakaoma zvikuru, anonyora Duhigg, uye anogona kutoda zvishoma kuedza. Edza kuchinja chiitiko kuti uwane mubairo wakasiyana (ndiyo mweya mutsva here? Kusvhiringidza? Simba rekusimudzira?). Iva nehanya uye uzarurire kune chero chaunowana - anokurudzira kunyora pasi zvaunofunga kana manzwiro sezvaunogara uchidzidzira - mushure mokuedza zvishomanana, mubairo unogona kuzarurwa.
Kuchinja Kudiki Kuita Kusiyana Kwakawanda
Dzimwe nguva tweak tweek inogona kukanganisa tsika yakadzika. Somuenzaniso, boka rezvepfungwa dzepfungwa rinotungamirirwa naDavid Neal weYunivhesiti yeSouth California rakadzidza nyaya dzichidya kudya kwepikicha pane imwe yemitambo yefirimu. Mifananidzo yakarongeka ndiyo yaiva mamiriro emamiriro ezvinhu, uye nyaya dzaidya mapikonti pasinei nokuti vakanga vane nzara, uye kunyange panguva yaive yakasimba. Pavakabvunzwa kushandisa ruoko rwavo rusina simba (somuenzaniso, munhu ane kodzero yakamanikidzwa kudya pamwechete neruoko rwavo rworuboshwe), zvisinei, tsika yekugara yakamira. Yakabudiswa muna 2011 muHunhu uye Social Psychology Bulletin , chidzidzo chacho chinogumisa kuti kuparadza kwezvokushandisa zvinoshandiswa purogiramu kwakaunza zvidzidzo 'kudya pasi' nekutonga nemaune ".
Mune mamwe mazwi, kusaziva chimiro chekudya kwakamira, uye nyaya dzacho dzakawedzera kunyatsoziva zvavari kuita.
Zvose izvi ruzivo runofanira kukubatsira kuronga hurongwa hwokuputsa tsika yakaipa, uye zvichida kuchinja mararamiro kana humwe hunoita zvakanaka pane nzvimbo isina kunaka. Kana iri kufambidzana nehutano iwe unofarira, ronga kufamba nemu shamwari panzvimbo yekunwa pamagumo ekushandura kwako kwebasa; kana iri nguva yakanyarara mumusi unotambudzika, funga mushure mokufungisisa kweminiti kuti uite zvakare. Kuti uwane mazano ekuti ungasiya sei tsika yekutsvuta, tsvaka mazano uye zvishandiso zvinobva kune vatungamiri vedu kusvuta kusvuta pano .
Sources:
Breaking Bad Habits. US National Institute of Health Information Information Sheet. https://newsinhealth.nih.gov/issue/jan2012/feature1
Charles Duhigg. Simba reShoko: Sei Tinoita Zvatinoita Muupenyu Nebhizimisi. Random House. 2012.
https://www.penguinrandomhouse.com/books/202855/the-power-of-habit-by-charles-duhigg/
David T. Neal, Wendy Wood, Mengju Wu naDavid Kurlander. "Kuda Kwekare: Ndeipi Miitiro Inoramba Iripo Pasinei Nokupesana Nezvinangwa?" Pers Soc Psychol Bull 2011 37: 1428.
Habits. US National Library yeMishonga Mutengesi Wemutambo Health Informatics Research Resource (CHIRr) Rheinhau Rwemashoko. https://chirr.nlm.nih.gov/habits.php