I-Absolute Willpower (Ngezinyathelo Ezi-3 Nje Ezilula)

-Delile

• Buyekeza kwe-

Isikhangiso ebesijwayele ukuphonsela inselelo "Ukubheja ngeke udle okukodwa" besinenombolo yakho: Leyo chip amazambane yokuqala ngokuqinisekile iholela esikhwameni esingenalutho. Kudingeka kuphela iphunga elimnandi lamakhukhi elibhakwayo ukuze uzimisele kwakho ukudla amaswidi ambalwa ube muncu njengebhisikidi elidukiwe. Futhi ukuzimisela kwakho ukuhamba ekuseni kathathu ngeviki bekuyiphutha ngesikhathi lina okokuqala futhi isifiso sokulala embhedeni enye isigamu sehora sasinamandla kakhulu ukuthi singamelana. Uyazi ukuthi yini okufanele uyenze ukuze unciphise umzimba futhi ube nempilo; ubonakala sengathi untula amandla okwenza lokho. Kodwa-ke, ucwaningo lwembula ukuthi ungakwazi ukuqeqesha nokuqinisa amandla akho ngendlela ongayenza ngayo imisipha yakho. Kodwa ingabe kufanele uzame? Kweminye imibuthano, amandla acishe abe yigama elingcolile. Isibonelo, i-TV iyancipha uPhil McGraw, Ph.D. (aka Dr. Phil) usho ngokusobala ukuthi ukuzimisela kuyinganekwane futhi ngeke kukusize ushintshe noma yini.

Ngokusho kochwepheshe wokwehlisa isisindo uWoward J. Rankin, Ph.D., isazi sokusebenza kwengqondo esikhungweni sezempilo eHilton Head Institute eHilton Head, SC, kanye nomlobi weThe TOPS Way to Weight Loss (Hay House, 2004), ungafunda ukumelana nesilingo. Kepha ukwenza lokho kudinga ukuhlangana ngqo.

Ekuqaleni, lokho kungabonakala njengokuphikisana. "Abantu abaningi bacabanga ukuthi ukuphela kwendlela yokubhekana [nesilingo] ukusigwema, kodwa lokho kuqinisa ukungabi namandla kwabo," kusho uRankin. "Ukuzithiba nokuzithiba yizona zinto ezibaluleke kakhulu esizidingayo ukuze siphile impilo ephumelelayo."

Ukuntuleka kwamandla (noma "amandla okuzithiba," njengoba abacwaningi bekubiza kanjalo) kuyabandakanyeka ezinkingeni eziningi zomuntu nezenhlalo, kuvuma uMegan Oaten, obhekele izifundo zobudokotela kwezengqondo eMacquarie University eSydney, e-Australia, oqhuba ukusika- izifundo ezinqenqemeni zokuzithiba. "Uma ucabanga ngokudliwa ngokweqile kokudla okungenampilo, ukuntuleka kokuvivinya umzimba, ukugembula nezidakamizwa, ukuzithiba kungaba ngomunye wemithi ebaluleke kakhulu esikhathini sethu," esho. "Kuhle kakhulu, futhi kutholakala kuwo wonke umuntu."

Ukuzijwayeza kwenza kuphelele

Ah, usho, kepha usuvele uyazi ukuthi awunawo amandla amakhulu wokuzimisela. Ngokusho kuka-Oaten, kunokwehluka okukodwa emandleni ethu okuzithiba, futhi kungenzeka ukuthi wazalwa unamandla amancane kule ndawo. Kepha izifundo zika-Oaten zikhombisile ukuthi amazinga okuzijwayeza inkundla yokudlala. “Nakuba sithola umehluko ekuqaleni kwamakhono abantu abazithiba, uma sebeqalile ukuwasebenzisa izinzuzo zisebenza ngokulinganayo kubo bonke,” usho kanje. Uma ucabanga ukuthi ukuzithiba kusebenza njengesisipha, uyanezela, "sinomphumela wesikhathi esifushane nesikhathi eside wokuwuvivinya."

Esikhathini esifushane, amandla akho "angalimaza" kakhulu njengoba imisipha yakho yenza okokuqala lapho ubenza baqeqeshe kahle. Lokhu kuyiqiniso ikakhulukazi uma ukweqisa. Cabanga nje uya ejimini okokuqala futhi uzama ukwenza isigaba sezinyathelo, isigaba se-Spinning, isigaba se-Pilates nokuzivocavoca amandla konke ngosuku olufanayo! Ungahle ube buhlungu futhi ukhathele kangangokuthi awusoze wabuyela emuva. Yilokho okwenzayo ngamandla akho lapho wenza izinqumo zoNcibijane zokudla amafutha amancane kanye ne-fiber eyengeziwe, ukuzivocavoca umzimba njalo, ukusika utshwala, ukulala ngokwengeziwe, ukufika ngesikhathi sokubonana nokubhala kwijenali yakho nsuku zonke. "Ngezinhloso ezinhle, ungagcwalisa amandla akho okuzithiba, futhi angeke ikwazi ukubhekana nazo zonke lezo zidingo," kusho u-Oaten. "Uma kunjalo singabikezela ukwehluleka."

Kodwa-ke, uma uqala ngokunengqondo, uthatha umsebenzi owodwa ngesikhathi, ucindezela ukungahambi kahle kokuqala, uthuthukise ukusebenza kwakho futhi unamathele kungakhathaliseki ukuthi yini, njengoba nje imisipha iqina, kanjalo namandla akho ayoba njalo. "Lowo umphumela wesikhathi eside," kusho u-Oaten.

Ukuzivocavoca amandla

URankin, owenza izifundo zokuzithiba eNyuvesi yaseLondon ngawo-1970, usungule izivivinyo ezivivinywayo ozenza ngokulandelana ukuze uqinise amandla akho. Uthi: “Le nqubo ayidingi ukuba wenze noma yini obungakayenzi. Isibonelo, ngezikhathi ezithile umelana ne-dessert; awukwenzi kaningi ngokwanele ukwenza umehluko, noma ngokwazi ukuthi isikhathi ngasinye lapho wenza lokho uqinisa amandla akho. Ukuzivocavoca okulandelayo kungakusiza ukuthi ubhekane nezilingo ezihlobene nokudla ngendlela ehlelekile nangengqondo.

Isinyathelo 1:Zibone ngeso lengqondo umelana nesilingo.

Enye indlela efakazelwe esetshenziswa abasubathi, abalingisi nabaculi wukubona ngeso lengqondo. "Ukubukwa kungumkhuba," kusho uRankin. Lokho kungenxa yokuthi usebenzisa izindlela ezifanayo ze-neural ukuze ucabange umsebenzi njengoba wenza lapho uhlanganyela kuwo. Isibonelo, umdlali we-basketball, "angazijwayeza" ukwenza ukuphonswa kwamahhala ngaphandle kokuba senkundleni. Ngokufanayo, ngokubuka ngeso lengqondo ungazijwayeza ukumelana nesilingo ngaphandle kokuba nokudla noma kuphi eduze nawe, ngakho abukho ubungozi bokusivumela. "Uma ungeke uzicabange wenza okuthile," kusho uRankin, "ithuba lokuthi ukwenze empeleni likude impela."

Ukuzivocavoca umzimba Thola indawo ethulile, vala amehlo akho bese udonsa umoya ojulile wesisu ukuze uphumule. Manje zicabange umelana ngempumelelo nokudla okukuheha njalo. Ithi ukuwa kwakho kukhalela u-ayisikhilimu ngenkathi ubuka ithelevishini. Ake ucabange ukuthi ngo-9: 15 ebusuku, ungene shí Bomama Bekhaya Bephelelwe Lithemba, futhi uphazanyiswa ibhokisi leRocky Road efrijini. Zibone uya efrijini, ulikhiphe, bese ulibuyisela emuva ngaphandle kokuthola. Sibone ngeso lengqondo sonke isimo ngokuningiliziwe: Uma sicaca kakhudlwana, singaphumelela kakhulu. Njalo phetha ngomphumela omuhle. Zijwayeze uze ukwazi ukwenza lokhu, bese udlulela kusinyathelo 2.

Isinyathelo 2: Yiba nokuhlangana okuseduze.

Okusemqoka lapha ukuthi ube eduze kokudla okukulinga ngaphandle kokuphendula ngendlela yakho ejwayelekile. Ngamanye amagama, bhekana nesilingo kodwa ungasivumeli. "Isilingo sikhona," kusho uRankin, "futhi kunika amandla ukwazi ukuthi ungabhekana nakho kunokuzwa sengathi uhlala uhamba ngentambo."

U-Rankin ubonisa lo mqondo ngesiguli sangaphambili, owesifazane oyisidudla owayehlala eDolobheni laseNew York. Wayengena ebhikawozi ayintandokazi izikhathi ezimbalwa ngosuku, futhi isikhathi ngasinye wayedla i-croissant noma ezimbili kanye ne-muffin. "Ngakho senze ukubona, sabe sesiya ebhikawozi, sabheka ewindini sahamba," kusho uRankin. Lona wesifazane ube esezijwayeza lokhu yedwa izikhathi ezimbalwa. Ngokulandelayo, bangena ndawonye ebhikawozi, kanye nawo wonke amakha alo alingayo. "Sibheke izinto, sabe sesihamba," usho njalo. Ekugcineni, lo wesifazane wazijwayeza ukukwenza lokho uqobo, kancane kancane esebenza aze afike ezingeni lokuthi angahlala ebhikawozi imizuzu eyi-15-20 bese ephuza nje ikhofi. "Wangibhalela esikhathini esingangonyaka noma ngaphezulu wathi wehle ngopondo abayi-100," kusho u-Rankin. "Le bekuyindlela ebaluleke kakhulu emenze wazizwa enokulawula okuthile."

Ukuzivivinya eduze Zama inqubo efanayo nganoma yikuphi ukudla okuvamile ukuba kube iphutha lakho. Cela usizo lomngane osekelayo, njengasesibonelweni esingenhla. Lapho ukwazi ukuba wedwa ngempumelelo eduze "kokuzitika ngotshwala" ngaphandle kokuwa, hamba ku-Isinyathelo 3.

Isinyathelo sesi-3: Thatha isivivinyo sokunambitha.

Lokhu kuvivinya umzimba kuhilela ukudla inani elincane lokudla okuthandayo, bese uyayeka. Kungani uzibeka kulolo hlobo lwesilingo? Abantu abaningi bathi ngezikhathi ezithile bangazithathela okuthile ngaphandle kokulawula, kuchaza uRankin. "Kumele wazi ukuthi ungakwenza ngempela lokho noma uyazikhohlisa." Kungaba nokudla okufanele ukugweme ngokuphelele. Uma, eqinisweni, ungeke "udle eyodwa nje," bese usebenzisa izinyathelo ezimbili zokuqala ukuziqeqesha ukuthi ungayidli leyo yokuqala. Ngakolunye uhlangothi, kukhuthaza kakhulu ukuthola ukuthi ungama ngemuva kwezipuni ezimbalwa zikashokoledi mousse.

Ukuhlolwa kokuhlolwa kokunambitha Zama ukudla ikhekhe ephathini yosuku lokuzalwa noma ikhekhe elilodwa nje lalowo osebenza naye. Sebenzisa wonke amathuba avelayo. "Kukubani kunoma yimuphi umuntu nganoma yiluphi usuku ukwenza lokho abona ukuthi angakwazi ukukulawula," kusho uRankin. "Ungapheli amandla ngoba obekungenziwa izolo bekungenzeki namhlanje. Iphuzu elibalulekile ukuthi ukwenze ngempumelelo izikhathi ezanele ukuze uqinise amandla akho ngokuwuguqula."

Ukuthola imiphumela emihle ngokudla kungakunika ukuzethemba kokuzama le ndlela ngezinye izindlela, njengokuyeka ukubhema noma ukuqala ukuzivocavoca umzimba. Njengoba u-Rankin esho, "Noma nini lapho umelana ngokuphumelelayo nesilingo, uhlakulela ukuzithiba."

Buyekeza kwe-