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Ulalo wa webinar yonse - Yang'anani tsopano
Tonse taziwona — nkhope zopanda kanthu, zipinda zodekha, maso akuyendayenda akuyang'ana mafoni. Malinga ndi kafukufuku wa Dr Gloria Mark, nthawi yomwe anthu amawonera makanema pa intaneti yachepa m'zaka makumi awiri zapitazi kuchoka pa mphindi 2.5 kufika pa masekondi 47.
Kusokoneza zinthu kwakhala chinthu chofala kwambiri pamisonkhano, maphunziro ndi makalasi.
Koma bwanji ngati chinsinsi chosunga chidwi sichinali kungoyenda bwino - koma kumvetsetsa momwe ubongo umagwirira ntchito?
Ndicho chimene gulu la akuluakulu a boma limaphunzitsa Kupitilira BookSmart atatsegulidwa mu webinar yawo Kupereka kwa Ubongo Wonse.
Pogwiritsa ntchito njira za sayansi ya ubongo, kafukufuku wa ADHD, komanso luso lophunzitsa anthu m'dziko lenileni, adafotokoza momwe mapulogalamu olankhulirana angakuthandizireni kupanga njira zolumikizirana mwadala - osati mwamwayi.
Kodi ntchito yoyang'anira imatanthauza chiyani kwenikweni?
"Maluso a utsogoleri kapena luso la utsogoleri ndi luso lamaganizo lomwe timagwiritsa ntchito kuti tikwaniritse masiku athu. Ndimakonda kunena kuti limatithandiza kukwaniritsa masiku athu," akutero. Hannah Choi, Mphunzitsi wa Ntchito Yoyang'anira.
Ntchito yoyang'anira (EF) ndi chida chamaganizo chomwe chimatithandiza kukonzekera, kuyamba, kuyang'ana kwambiri, kusintha, komanso kudzilamulira. Zikasokonekera - chifukwa cha kupsinjika maganizo, kutopa, kapena kapangidwe kosayenera - anthu amamvetsera.
Mapulogalamu owonetsera olumikizana komanso kapangidwe ka zithunzi mwadala zimayatsa luso la EF nthawi yeniyeni. Mwa kulola omvera kudina, kuvota, kuyankha kapena kuganizira, mumasunga kukumbukira kwawo kogwira ntchito, kukonza zinthu, komanso kusinthasintha kwa chidziwitso m'malo mowalola kuti ayambe kugwiritsa ntchito zinthu mopanda chidwi.
Chifukwa chiyani kusokoneza zinthu ndi chinthu chachibadwa komanso momwe mungapangire kuti chisasokonezeke
“Malinga ndi kafukufuku waposachedwa wa ku Harvard, anthu okwana 80 pa 100 aliwonse omwe ali ndi vuto la mitsempha amanena kuti amamvetsera kamodzi kokha pamsonkhano kapena popereka ulaliki,” akutero Executive Function Coach Heather Teller.
Kusokonezeka maganizo si vuto la munthu payekha - ndi lachibadwa.
The Mzere wa Yerkes–Dodson zikusonyeza momwe chidwi chimafikira pachimake mu "gawo lophunzirira" pakati pa kutopa ndi kupsinjika. Kusalimbikitsa kwambiri, ndipo anthu amasiya kuchita zinthu. Kupsinjika kwambiri, ndipo kupsinjika maganizo kumatseka chidwi.
Zipangizo zolumikizirana zimakuthandizani kusintha mawonekedwe a khosi: kufufuza mwachangu kumawonjezera chilimbikitso, kusinkhasinkha chete kumatsitsa kupsinjika, ndipo mayendedwe amathandizanso kubwezeretsa mphamvu. Kulumikizana kulikonse kwapang'ono kumasunga ubongo mkati mwa gawo lophunzirira.
Luso la mlonda: chifukwa chake kudziletsa kumabwera poyamba
"Kudziletsa ndi chimene timachitcha ku Beyond BookSmart luso la mlonda. Tikamadziletsa, timalamulira matupi athu ndi zochita zathu," akutero. Kelsey Ferdinando.
Wopereka nkhani wosokonezeka — wodandaula, wothamanga, wotopa — akhoza kuyambitsa matenda m'chipindamo.
Izi zili choncho chifukwa cha matenda a maganizo.
"Ubongo wathu uli ndi zida zogwirira ntchito kuti uzimvetsere ndikutsanzira malingaliro a anthu otizungulira," akuwonjezera Hannah, pofotokoza tanthauzo la "ma neuron agalasi".
Mapulogalamu owonetsera olumikizana amakupatsani zida zomangira mkati kuti mudzilamulire: kuyimitsa kokonzekera, kupuma movutikira, kuwerengera nthawi zomwe zimathandizira kusintha kwa zinthu. Zizindikirozi sizimangokonza nkhani yanu - zimawongolera chipinda.
Mapulogalamu owonetsera olumikizana amasintha masitepe anayiwa kukhala kayimbidwe kachilengedwe — kujambula, kupanga pamodzi, kutsutsa, ndikutseka kuzungulira.
Chikhazikitso 2: Chitsanzo cha PINCH cha ubongo uliwonse
"PINCH ndi njira ina yokumbukira zinthu zisanu zofunika kwambiri zomwe zimapangitsa anthu omwe ali ndi matenda amitsempha kukhala osiyana ndi ena ... chilakolako kapena masewera, chidwi, zinthu zatsopano, zovuta, komanso kufulumira," akutero Heather.
"Kuchita chibwenzi si mwangozi. Kumathandizidwa ndi sayansi," akutero iye.
Mphamvu ya kusweka ndi kuyenda
"Mukagwira ntchito kwa nthawi yayitali popanda kupuma, prefrontal cortex yathu imayamba kutopa... Kupuma kwa mayendedwe kumakhala kwamphamvu kwambiri," akutero Kelsey.
Pambuyo pa mphindi pafupifupi 40-60, chidwi chimachepa kwambiri. Mwachidule, kuswa mwadala sungani kuchuluka kwa dopamine moyenera ndikuthandiza ubongo kusintha momwe umaganizira.
Mitundu itatu ya zosokoneza chidwi
- Kusweka mu kupitiriza - Sinthani wokamba nkhani, mutu kapena mawonekedwe
- Kupambana pa kapangidwe - Sinthani mawonekedwe, mawonekedwe kapena kamvekedwe
- Kupuma mwakuthupi - tambasulani, pumirani, kapena sunthani
Zipangizo zolumikizirana zimapangitsa zonse zitatu kukhala zosavuta ndipo zimatha kugwira ntchito ngati kubwezeretsa chidwi: kusintha kuchokera ku masilaidi kupita ku mafunso (kupitiliza), kuwunikira mtundu watsopano (kapangidwe), kapena kuyendetsa "kafukufuku woyimirira" mwachangu kupempha anthu kuti atambasule pamene akuvota.
Kapangidwe ka ubongo uliwonse — osati ubongo wamba wokha
Pafupifupi munthu m'modzi mwa anthu asanu aliwonse amakhala ndi ubongo wosiyana. Kupanga zinthu 20 peresenti — ndi zinthu zowoneka, zomvera, komanso zogawana — kumathandiza aliyense pitirizani kuchita chibwenzi, akutero Heather.
"Ngati tikupanga mawonetsero osaganizira za ubongo wosiyana, tikusiya ena mwa omvera athu."
Mapulogalamu owonetsera olumikizana apangidwa kuti agwirizane ndi izi: njira zingapo zolowera, kuthamanga kosiyanasiyana, ndi zinthu zomwe zimapindulitsa mitundu yosiyanasiyana ya kuganiza. Zimawongolera gawo lazosewerera.
Kugwirizana ngati gawo la kapangidwe
Kugonjetsa zosokoneza, kukhala wokamba nkhani wosangalatsa, ndikuonetsetsa kuti uthenga wanu ukugwira ntchito sikuti ndi mphamvu ndi chikoka chokha (ngakhale monga momwe tikuonera kuchokera ku lingaliro la "ma neuron agalasi" zinthu zimenezo zimathandizadi!). Komanso ndi momwe mumapangira dala maulaliki anu a ubongo uliwonse.
Njira zazikulu
- Kapangidwe ka ubongo, osati ma deki.
- Gwiritsani ntchito ma framework monga 4 C ndi PINCH kuti mupange ma attention loops.
- Ikani zobwezeretsa chidwi pafupipafupi
- Gwiritsani ntchito ma micro-breaks mphindi 40-60 zilizonse.
- Ganizirani momwe mukufuna kukhalira.
- Kumbukirani: mapulogalamu owonetsera zinthu zosiyanasiyana amapangitsa zonsezi kukhala zosavuta.
Chifukwa chibwenzi si matsenga.
Ndi yoyezeka, yotheka kubwerezabwereza, ndipo chofunika kwambiri, yothandizidwa ndi sayansi.
