Ukuphazamisa umjikelo
Iimpawu ziyinxalenye ebalulekileyo yendlela yokuphila enempilo kuba ukuziphatha kakuhle kwimihla ngemihla kuvalelwe kuyo njengoko zizenzekelayo. Nangona kunjalo (nangona singasoloko sithanda ukuyivuma) sonke sinemikhwa emibi, enokuthi ihluke kwizinto ezingathintekiyo (ukubetha izipikili zakho) ukuya kuphila ixesha elide-ukunyusa (ukutshaya). Ngoko unokusiphula njani umkhwa ombi?
Ngokutsho kwe-US National Institutes of Health (NIH), ayikho impendulo enye eya kusebenza kuwo wonke umntu, kodwa ukuqonda nje ukuziphatha kwakho kakubi kuyisinyathelo sokuqala esibalulekileyo.
Ekubeni imikhuba ikhula ngokuphindaphinda, ukuqonda umzekelo oxhasa umkhwa omubi unokukunceda unqamle ukujikeleza umgca.
Njengomnyatheli wephandle weNew York Times ophandle uCharles Duhigg uchaza kwincwadi yakhe egunyazisiweyo I-Power of Habit , zonke iimpawu ezingathandekiyo zichaphazela ezi mpawu eziphambili:
- Ukukhangela kwangaphandle okanye ukuqala
- Isiqhelo esilandelayo
- Umvuzo ovela kumgangatho wokuziphatha
Indlela yokuziphatha embi iqinisekiswa njani?
Kulula ukubona ukuba umkhwa wokutshiza amazinyo akho unokubangela ixesha lokulala (i-cue), amazinyo azitshizayo (umkhondo) ulandela, kunye nomvuzo owenziwe (umlomo uhlambulukile kwaye ulungele, ukulungela ixesha lokulala kuqhubeka). Kodwa, njengoko uDugg ebhala, nokuba nokuziphatha kakubi kunika umvuzo othile. Mhlawumbi ukuxhalabisa, njengokuba kunokubhema utshaya; mhlawumbi unqwenela ukudibanisa uluntu kwaye ufumane lula kakhulu ngaphezu kweziphuzo ezininzi kwi-bar emva koxinzelelo lomsebenzi emsebenzini.
Ngaphandle kokuba uzame kwaye udibanise iinqununu ezinamandla zalo mdlalo, uya kulahlwa ukuphindaphinda umkhuba omubi.
Ngokutsho kophando lukaDugg, indlela yodwa yokwenza i-short-circuit circuit pattern to identify the cue, the routine, and the reward they deliver. Ekubeni umkhwa (oqhelekileyo) ungabonakala ngakumbi njengoko uziphatha ukuzama ukuwuphelisa, umngeni omkhulu unokuzihlukanisa kunye nomvuzo.
Fumana iCue
Uphakamisa ukubhala phantsi ubuncinane imicimbi emihlanu eyenzekayo xa umva wokuziphatha okuzenzekelayo, ukutyhila i-cue. Zibuze ukuba ngubani omnye kwindawo, yiphi ixesha lomhla, okanye kwenzeke ntoni ngaphambili? Emva kweentsuku ezimbalwa, ukukhangela kufuneka kubonakale.
Ukuchonga uMvuzo
Oku kunzima kunzima, kubhala uDigg, kwaye kunokufuna ukufundwa. Zama ukutshintsha inkqubo yokufumana umvuzo ohlukileyo (ingumoya omtsha? Ukuphazamiseka? Ukukhuliswa kwamandla?). Yiba nolwazi kunye nokuvuleleka kuyo nayiphi na into oyifumayo - ucebisa ukubhala phantsi kweempawu zakho okanye iimvakalelo njengoko uhlaziya rhoqo-emva kokuzama okumbalwa, umvuzo ungabonakala.
Iinguqu ezincinci zenza umehluko omkhulu
Ngamanye amaxesha i-tweak elula ingadala umkhwa ogxininisiweyo. Ngokomzekelo, iqela leengcali zeengqondo ezikhokelwa nguDavid Neal weYunivesithi yaseSouth California zafunda izifundo zokudla iipopcorn kwikhenketho le-movie. Isimiso se-cinema sasisigxina, kwaye izifundo zadla i-popcorn kungakhathaliseki ukuba zilambile, kwaye nangona zithe zahlala zithe. Xa becelwa ukuba basebenzise isandla sabo esingaqhelekanga (umzekelo, umnini-lungelo unyanzelekile ukuba adle ngesandla sabo sekhohlo), nangona kunjalo, ukutya okuqhelekileyo kuyeke. Epapashwe ngo-2011 kwi- Personality and Social Psychology Bulletin , uphando luphetha ukuba ukuphazamisa umzekelo wokusetyenziswa kwezinto ezenziwe ngokuzenzekelayo kwazisa izifundo 'zokutya phantsi' kokulawula ngokuzithandela ".
Ngamanye amazwi, umkhwa wokutya ongenalwazi unqambile, kwaye izifundo zazi ngakumbi into ababezenzayo.
Yonke le ngcaciso inokukunceda ukuba uceba isicwangciso sokuphula umkhwa omubi, mhlawumbi ufake indawo yokuziphatha okunempilo okanye engcono kunendawo engalunganga. Ukuba unxibelelwano lwezenhlalo unqwenela, cwangcisa ukuhamba nomhlobo endaweni yeziphuzo ekupheleni komsebenzi wakho wokutshintsha; ukuba ngumzuzu wokuzola ngosuku oluxhalabileyo, qwalasela iseshoni yokucamngca encinci ukuze uphinde uqhubeke. Ukucebisa malunga nendlela yokuyeka umkhuba wokubhema, fumana iingcebiso kunye nezixhobo ezivela kwisikhokelo sethu sokuyeka ukutshaya apha .
Imithombo:
Ukuphula Imikhwa emibi. I-National National Institutes of Health Information Sheet Sheet. https://newsinhealth.nih.gov/issue/jan2012/feature1
UCharles Duhigg. Amandla omkhuba: Kutheni Senza Oko Senza KuBomi nakuBhishino. House Random. 2012.
https://www.penguinrandomhouse.com/books/202855/the-power-of-habit-by-charles-duhigg/
UDavid T. Neal, uWendy Wood, uMengju Wu noDavid Kurlander. "Ukuthandwa Kwexesha Elidlulileyo: Ngaba Iimpawu Ziphikelela Ngaphandle Kokuxabana?" I-Pers Soc Psychol Bull 2011 37: 1428.
Mi sebenzi. ILathala leSizwe leMerika lezeMpilo iMveliso yeeNkcukacha zezeMpilo zabaSebenzi bezeMpilo (CHIRr). https://chirr.nlm.nih.gov/habits.php