Ukudlala Ngokuxhalabisa
Akukho mntu ukhuselwe kukuxhalabisa . Kungenxa yokuba ukuxhalaba ngokukodwa kukuphazamiseka kwimeko yesimo sengqondo kunye nomzimba osebenza ngenjongo ebalulekileyo-ukukhuthaza isenzo.
Ngenkulungwane yokuqala ye-20, izazi zeengqondo uRobert Yerkes noJohn Dodson babonakalisa ubuhlobo phakathi kokuxhalaba kunye nokusebenza (okanye ukusebenza) kwimpumelelo yabo yophando. Ukufunyaniswa kwabo-ukuba xa abantu banomdla okanye kuncinane kakhulu ukuvukela umzimba bazama ukukwenza kakuhle-kuthiwa yi-Yerkes-Dodson umthetho, kwaye ibonisa ukubaluleka kokufezekisa ibhalansi phakathi kokusebenza nokuphucula iziphumo eziphambili.
Ukuba ufuna 'ukuphucula iziphumo zakho'-nokuba oko kuthetha ukuba uphumelelo lobugcisa okanye lomntu njengoko uchaza abantu abahlala behlala emxhatweni kunye nokufunda ukudlala kakuhle (kunokuba balwe nalo) banokunikela ngcamango e luncedo.
I-"Life Life as Sport"
UDkt. Jonathan Fader, iqela lezemidlalo yezemidlalo kwi-Major League ye-NY Mets kunye nomqambishelana we-Union Square Practice eNew York City, usikhumbuza ukuba kukho into eninzi yokufunda ngokudlala kunye nokuxhalaba kwabo bakwenzayo rhoqo kubandakanya abadlali be-elite, abacimi bomlilo, amapolisa kunye namalungu omkhosi.
Ziziphi izinto ezi "zixhalabile" zifana nokokuba zihlala ziqhuba ukuphucula ukuqonda kwabo ngokomzwelo nangokwenyama, ukulawula ezi zizwe, nokuzibonakalisa ngokuphindaphindiweyo kwizibonda (umzekelo, ibhola le-tennis liyakhonjelwa kwinqanaba labo, isandi somlilo we-alarm alarm okanye iphunga lomsi emoyeni). Kwincwadi yakhe, uDkt. Fader ugxininisa ukuba xa uxinzelelo luya kwenzeka-kwaye ngokuqinisekileyo luya kukwenza- "akukho mpendulo yemvakalelo ayiyiyo injongo." Kunoko, injongo kukufumanisa isantya sokuvuswa esilungelelene nawe, esenza ngendlela enhle ngaphandle kokuphazamisa.
Iimveliso zifezekisa njani ukulinganisela ukudlala ngokukhawuleza ngexesha loxinzelelo lobomi?
Cinga ngengqondo
Ngokusebenzisa inkulumo-ntetho, izinsongelo zinokuphinda zithathwe njengemingeni. Oku kuyinyaniso kumdlali we-tennis njengoko ekulungiselela ukutyunjwa kwe-tie-break as it for the student who sits for a test that is harder than expected, okanye ishishini elijongene nomhla wokugqibela weprojekthi ohanjisiwe.
Ukufumana ingqondo yokukhula (igama eliqulunqwe nguSt. Dweck weSyunivesithi yaseStford eYunivesithi) ibaluleke kakhulu kwisinyathelo sokuqala ekuveliseni inqaku elitsha elincedo. Ukukhula kwengqondo yinto ekholelwa kuyo ukuba umzamo, ukufunda, nokuphikelela kuya kubangela ukusebenza ngcono.
Oku kuhambelani neengqondo ezingapheliyo kunokuba zinobuchule, apho ubuchule-bubulumko okanye iitalente-zikholelwa ukuba zingatshintshi. I-mindsets e-Fixed (umzekelo, "Ndiyintloko yesiganeko esesidlangalaleni." Okanye "Andiyena umntu odala.") Kunokukhokelela ekukhuseleni amava apho unokuvakalelwa kukuba ungaphumeleli. Kodwa ke awufundi kakuhle , okanye uphucule izakhono zakho.
Ukukhula kwengqondo kungakhokelela ekukhuthazeni nasekukhuthazeni ukuzithetha, ukugxininisa kwinkqubo kunokuba iziphumo, nokufuna amathuba okusebenza nokuphucula kwindawo ethile.
Lindela kwaye Ulungele Ukuxinezeleka
Abagijimi bezakhono, abaphenduli bokuqala, kunye namalungu omkhosi kufuneka ukuba bathathe inxaxheba kwimigodi yokusebenza ngenxa yezizathu. Ukukhwabanisa umthambo kunokuphucula ixesha lokuphendula kwisigxina, ukwenza umsebenzi we-tennis kunokuphucula ukukhawuleza, ukulungiselela ukunyuka ngenyuka-ngonyama ngaphakathi kungakha amandla kunye nesicwangciso. Ngaphandle kwamandla kunye nokwakhiwa kwezakhono, le mi sebenzi yithuba lokuba abantu bafunde indlela engcono yokujamelana nokunyamezela ngokomzimba nangokwengqondo.
Enye indlela ebalulekileyo yokuba unokulawula ukuphendula ngokuzimela komzimba wakho, uDkt. Fader ubhala, kukusebenzisa ukuphefumula (Funda apha funda kabanzi malunga nokuzilolonga okujoliswe ngqo kwiimpawu zokukhathazeka .).
Njengoko uDkt Fader, kunye nomsebenzi wokuphefumula (ngokubambisana, ukubonisa zonke iinkalo zengxaki enzima) kunokuqinisa amandla akho emzimbeni nasengqondweni isiseko ekulungiseleleni. Ukufumana okungakumbi malunga nokubandakanya umsebenzi wokuphefumla kwimihla ngemihla yakho, xelela i-American Institute of Stress's recommendations.
Isinyathelo Emuva Ngaphambi kokuhamba phambili
KwiMpilo njengoMdlalo, kukho imifanekiso emininzi yendlela abadlali be-elite batshintsha ngayo kwi-mode-observer-mode-ukuthatha oko uDkt. Fader ubona "kwindawo yesithathu yombono" weentsebenzo zabo. Oku kungesizathu esinye sesenzo esiqhelekileyo sokuhlaziywa kwamanqaku emidlalo kwimidlalo eyahlukeneyo.
Ngethamsanqa kubadlali abagqithisileyo phakathi kwethu, umboniso ozinzileyo ngokwakho unokufezekiswa. Ukucinga kunye nokubonakalisa kunokunceda, njengoko unokuzibuza imibuzo embalwa elula. Ukuze usebenzise ukuphuma ngaphandle kwakho kunye nomzuzwana, uDkt. Fader uncoma ukuphuhlisa isithethe apho uzibuza khona malunga (1) namava akho okwenyama okwesikhashana, (2) ukuba uvakalelo luqala njani kwaye luphelile, kwaye (3) ukuba unako ukufumanisa nayiphi zinika ithuba lokuphendulela impendulo yakho kumngeni.
Injongo yalo msebenzi ukukhuthaza umoya wokufuna ukwazi, kunokugweba, ngokuzibonakalisa. Ekuhambeni kwexesha, oku kungasetyenziswa ngokubanzi ngokubanzi ngokubanzi, ukungaqondakali. UDkt. Fader uthi, "Xa uzimisele ukuva uvakalelo kunye nokuvakalelwa malunga nokuxhalaba kwakho njengento eqhelekileyo kwaye kungabonakalisi, unokufumana amandla okuba phezu kwabo nangona abazange bahambe."
Sebenzisa iQumrhu ukuze uqiniseke
Oko singathethi-ukuhamba kwethu, ithoni yezwi, okanye ulwalathiso lwethu-lubonisana nabanye kunye nathi. Khawucinge umdlali webholabhokisi ophendula kwisiguqu ephosakeleyo ngokujonga phantsi, egubungela intloko aze athande amahlombe akhe. Umzimba wakhe unokusabela kwiingcamango neemvakalelo ngendlela eqondakalayo, kodwa ingqondo yakhe iyakwazi ukusabela emzimbeni wakhe-mhlawumbi ngeengxaki zokungathembeki kunye nenkolelo yokuba akunakwenzeka ukuba akhuphe ithuba lokuhamba.
Qhathanisa oku kunye nomdlali ohamba phambili kwiqela. Ukuba uyaphuthelwa kwidubula, unokuyidumala ngokudibanisa isihlwele, kunye naye ngokwandisa.
Ukuphucula ukuzinza phantsi kwengcinezelo njengoko udlala ngokuxhalabisa kwakho, uDkt. Fader ucebisa ukuba uqale ngokujolisa enye okanye ezimbini izinto zokuziphatha ukutshintsha. Oku kunokuba umile omncinci omncinci, ukhulule amahlombe akho okanye amaqabunga, okanye uthetha ngenjongo ngokukhawuleza. Isaziso ukuba utshintsho oluthile lukhokelela kwelinye, okanye ukuba imiphumo emihle yomzimba iyenzeka (umzekelo, ukuphefumla okucothayo, izinga lokunciphisa intliziyo).
Musa ukulibala ukuzonwabisa
Njengoko uqala ukudlala ngezinye zezifundo ezikhankanywe ngasentla, khumbula ukuba umdlalo uthetha ukudlala. Yenza okusemandleni akho ukuzisa ukukhanya kumsebenzi okhoyo. Sisebenzisana nesikhokelo sakho somntu ukuba uqaphele into engalunganga, uDkt. Fader uncetyisa encwadini yakhe, kwaye wenze ingqalelo ekugxileni kwizinto ezihambele kakuhle wena nabalingani bakho ebomini. Umvuzo awufanele ube mkhulu, okanye udibene ngqo nento enethemba lokutshintsha; kufuneke ukuba yinto entle enokuziva ufumene kwimigudu yakho.
Isampula yeencwadi ezilandelayo zibonelelwe ngumvakalisi ngenjongo yokuphonononga:
UFader, J. Ubomi njengemiDlalo: Yiyiphi i-Athletes ephezulu enokukufundisa malunga nendlela yokuphumelela ebomini. I-Da Capo Press: iBoston, MA (2016).
> Imithombo:
> Dweck, CS Mindset: I-Psychology entsha yeNtuthuko. Amabhuku eBallantine: eNew York, NY (2006).
> Jerath, R., Crawford, MW, Barnes, VA & Harden, K. Ukuzilawula ngokuPhepha njengePrayimari yonyango yokuxhalabisa. Appl. Psychophysiol. Biofeedback 40, 107-115 (2015).
> Yerkes, RM & Dodson, JD Ulwalamano lweMandla yoKhuthaza kuKuHlaba kweNdalo-UkuFometha. J. Comp. Neurol. Psychol. 18, 459-482 (1908).