Kungani Kubalulekile Ukuhlela Isikhathi Sokuphumula Esengeziwe Sobuchopho Bakho
-Delile
Kungani *Ngempela* Udinga Ikhefu
Isikhathi sokuphumula yilokho ubuchopho bakho bukhula khona. Ichitha amahora nsuku zonke isebenza futhi ilawula ukusakazwa okuqhubekayo kolwazi nezingxoxo eziza kuwe ngazo zonke izindlela. Kodwa uma ubuchopho bakho bungalitholi ithuba lokuphola nokuzivuselela, isimo sakho sengqondo, ukusebenza nempilo kuyaphazamiseka. Cabanga ngalokhu kuphumula njengesikhathi sokuphumula kwengqondo—izikhathi lapho ungagxilile futhi ungagxilile ezweni langaphandle. Umane uvumele ingqondo yakho izulazule noma iphuphe emini bese ivuselelwa amandla enqubeni. (Okulandelayo: Kungani Ukuthatha Isikhathi Esengeziwe Kuyilungele Impilo Yakho)
Kepha njengoba nje sisilela ukulala, abaseMelika bathola isikhathi sokuphumula esingaphansi kunanini ngaphambili. Ocwaningweni olwenziwe yi-Bureau of Labor Statistics, amaphesenti angama-83 abaphendulile athi awachithanga sikhathi emini ephumule noma ecabanga. "Abantu baziphatha njengemishini," kusho uMatthew Edlund, M.D., umbhali we Amandla okuphumula: Kungani Ukulala Wedwa Akwanele. "Bahlala behlela ngokweqile, basebenza ngokweqile futhi basebenza ngokweqile."
Lokhu kuyiqiniso ikakhulukazi kwabesifazane abakhuthele, abavame ukuhamba kanzima impilo yabo yonke njengoba benza ekusebenzeni kwabo ngoba bayakhuthazeka futhi baqhutshwa, kusho uDanielle Shelov, Ph.D., isazi sokusebenza kwengqondo eNew York City . "Bacabanga ukuthi indlela engcono yokuphumelela ngokwenza izinto eziningi ezikhiqizayo ngangokunokwenzeka," esho.
Lolo hlobo lwesimo sengqondo lungabuya kuwe, noma kunjalo. Cabangela umuzwa ofana ne-zombie onawo ngemva komhlangano wemarathoni emsebenzini, usuku olumatasatasa olumatasatasa nokwenza imisebenzi yasekhaya, noma impelasonto egcwele imibuthano yokuzijabulisa eminingi nezibopho. Awucabangi kahle, ugcina ufeze okuncane kunalokho obekuhlelile, bese uyakhohlwa futhi wenze amaphutha. Indlela yokuphila egcwele impilo ingasusa ukukhiqiza, ubuciko, nenjabulo, kusho uStew Friedman, Ph.D., umqondisi weWharton Work / Life Integration Project e-University of Pennsylvania kanye nomlobi we Ukuhola ImpiloUyafuna. “Umqondo udinga ukuphumula,” usho kanje. "Ucwaningo lubonisa ukuthi ngemva kokuthatha isikhathi sokuphumula kwengqondo, ungcono ekucabangeni kokudala futhi uqhamuke nezixazululo nemibono emisha, futhi uzizwa unelisekile." (Nakhu ukuthi kungani ukutubeka kufanele kuthathwe ngokungathi sína.)
Imisipha Yengqondo
Ubuchopho bakho empeleni benzelwe ukuba nezikhathi zokuphumula ezijwayelekile. Sekukonke, inezindlela ezimbili eziyinhloko zokucubungula. Eyodwa igxile esenzweni futhi ikuvumela ukuthi ugxile emisebenzini, uxazulule izinkinga, futhi ucubungule idatha engenayo — yilokhu okusebenzisayo lapho usebenza, ubuka i-TV, upheqa ku-Instagram, noma uphatha ngenye indlela futhi wenza umqondo wolwazi. Owesibili ubizwa ngokuthi yi-default mode network (DMN), futhi uyasebenza noma nini lapho ingqondo yakho ithatha ikhefu lokuzulazula ungene ngaphakathi. Uma uke wafunda amakhasi ambalwa encwadi bese ubona ukuthi awumunce lutho ngoba ubucabanga ngento engahlangene ngokuphelele, njengendawo engcono yokuya kuma-tacos noma okufanele ugqoke kusasa, leyo bekuyi-DMN yakho ethatha izintambo . (Zama lokhu kudla okunamandla okuzothuthukisa amandla akho obuchopho.)
I-DMN ingavula iphinde icime ngokuphazima kweso, imibukiso yocwaningo. Kepha futhi ungaba kuwo amahora, ngesikhathi, uthi, ukuhamba ngokuthula ehlathini. Kunoma ikuphi, ukusebenzisa isikhathi ku-DMN yakho nsuku zonke kubalulekile: "Kwakha ukuvuselelwa ebuchosheni, lapho ukwazi ukuhlafuna noma uhlanganise imininingwane futhi wenze injongo kokunye okwenzekayo empilweni yakho," kusho uMary Helen Immordino-Yang, Ed .D., uprofesa osebenzisana naye wezemfundo, ezengqondo, nesayensi yezinzwa e-University of Southern California's Brain and Creativity Institute. "Kukusiza ukuthi ube nomqondo wokuthi ungubani, yiziphi izenzo okufanele uzenze ngokulandelayo, nokuthi zisho ukuthini izinto, futhi kuhlotshaniswa nokuphila kahle, ukuhlakanipha, nokudala."
I-DMN inika ingqondo yakho ithuba lokucabangisisa nokulungisa izinto. Kukusiza ukuthi unwebe futhi uqinise izifundo ozifundile, ucabange futhi uhlelele ikusasa, futhi uxazulule izinkinga. Noma nini lapho ubambeka kokuthile bese uyeka kukho ukuze ushaywe isikhashana kamuva, ungase ube ne-DMN yakho okufanele uyibonge, kusho u-Jonathan Schooler, Ph.D., uprofesa wezengqondo nobuchopho kanye nomqondisi we Isikhungo Sokucabangela Nokungenzeka Komuntu eNyuvesi yaseCalifornia, eSanta Barbara. Ocwaningweni lwababhali nososayensi, uSchooler nethimba lakhe bathole ukuthi amaphesenti angama-30 emibono yokudala yeqembu avela ngenkathi besacabanga noma benza okuthile okungahlobene nemisebenzi yabo.
Ngaphezu kwalokho, i-DMN nayo idlala indima ebalulekile ekwakheni izinkumbulo. Eqinisweni, ubuchopho bakho bungaba matasatasa benza izinkumbulo ngesikhathi sokuthula ngaphambi uyazumeka (inkathi eyinhloko ye-DMN) kunalapho ulele ngempela, ucwaningo oluvela eNyuvesi yaseBonn eJalimane luphakamisa.
Ngena eZoneni
Kubalulekile ukunikeza ubuchopho bakho ikhefu izikhathi eziningi usuku lonke, kusho ochwepheshe. Nakuba ingekho incwadi kadokotela eqinile futhi esheshayo, uFriedman uphakamisa ukuthi uhlose ukuphumula cishe njalo ngemva kwemizuzu engama-90 noma noma nini lapho uqala ukuzwa ukuthi ukhathele, ungakwazi ukugxilisa ingqondo, noma ubambeke enkingeni.
Akunandaba noma ngabe umatasa kangakanani, musa ukudela imisebenzi ekuvuselela kabusha, njengokuhamba ngebhayisikili ethulile ekuseni, ikhefu lesidlo sasemini kude netafula lakho, noma ubusuku bokuphumula ekhaya. Futhi musa ukweqa amaholide noma izinsuku zokuya emsebenzini. "Okusemqoka ukuyeka ukucabanga ukuthi isikhathi sokuphumula siwukunethezeka okususa umkhiqizo wakho," kusho u-Immordino-Yang. Eqinisweni, okuphambene kuyiqiniso. "Uma utshala imali ngesikhathi sokuphumula ukuhlanganisa imininingwane nokwakha injongo empilweni yakho, ubuyisela imali yakho ekuvuseleleni usuku nosuku futhi ube namasu amaningi ngalokho ofuna ukukufeza."
Nazi ezinye izindlela ezifakazelwe zokuthola ukuqabuleka kwengqondo okudingayo nsuku zonke:
Thatha isinyathelo. Ukugeza izitsha, ukwenza ingadi, ukuhambahamba ngezinyawo, ukupenda igumbi—lezi zinhlobo zemisebenzi ziwumhlaba ovundile we-DMN yakho, kusho u-Scholer. "Abantu banenkinga enzima yokuphupha lapho bengenzi lutho," usho kanje. "Bavame ukuzizwa benecala noma benesithukuthezi. Imisebenzi yokwenziwa ngamanani okwenza izinto ikunikeza ukuvuseleleka ngokomqondo ngoba awuphumuli kangako." Ngokuzayo lapho usonga ilondolo, vumela ingqondo yakho izule.
Ziba ifoni yakho. Njengabaningi bethu, mhlawumbe ukhipha ifoni yakho noma kunini uma unesithukuthezi, kepha lowo mkhuba ukuphuca isikhathi sokuphumula esingokwengqondo esiyigugu. Thatha ikhefu lesikrini. Uma wenza imisebenzi ethile, fihla ifoni yakho (ukuze ube nayo uma uyidinga ngempela), bese ungayinaki isikhathi eside ngangokunokwenzeka. Qaphela ukuthi kuzwakala kanjani ukungaphazanyiswa kanye nendlela ongaphupha ngayo emini lapho wenza izinto ezifana nokulinda kulayini. UFriedman, ocela abafundi bakhe ukuthi bazame lokhu njengokuzama, uthi abantu nakanjani bazizwa bekhathazekile ekuqaleni. Uthi: “Kodwa ngemva kwesikhashana, baqala ukujula, baphefumule kakhudlwana futhi baqale ukubuka umhlaba obazungezile. "Abaningi bayabona ukuthi basebenzisa kangakanani izingcingo zabo njengezinto zokubamba noma kunini lapho benovalo noma benesithukuthezi." Ngaphezu kwalokho, ukuvumela ubuchopho bakho ukuba bukhukhuleke ngezikhathi ezinjengalezi kungakusiza ukuthi uhlale ugxile kakhulu futhi wethule lapho udinga khona, njengasemhlanganweni ongapheli kodwa obalulekile emsebenzini, kusho uSchooler.
Yiba nokuxhuma okuncane. I-Facebook, i-Instagram, i-Twitter, ne-Snapchat zifana noshokoledi: Ezinye zikulungele, kepha kakhulu kungaba yinkinga. "Izinkundla zokuxhumana yiyona ebulala kakhulu isikhathi sokuphumula," kusho uShelov. "Futhi, kungasebenza ngokumelene nawe ngoba ubona kuphela ukuphelela ezimpilweni zabantu. Lokho kukwenza ukhathazeke." Okucindezela kakhulu zonke lezo zindaba ezicasulayo kokuphakelayo kwakho kwe-Facebook. Landelela ukusetshenziswa kwakho kwezokuxhumana izinsuku ezimbalwa ukubona kahle ukuthi uchitha isikhathi esingakanani kukho nokuthi kukwenza uzizwe kanjani. Uma kunesidingo, zibekele imingcele — ngokwesibonelo, hhayi imizuzu engaphezu kwengu-45 ngosuku — noma ucime uhlu lwabangane bakho, ulondoloze labo bantu othanda ukuhlangana nabo ngempela. (Ubuwazi ukuthi i-Facebook ne-Twitter bakhiphe izici ezintsha ukuvikela impilo yakho yengqondo?)
Khetha imvelo kune-conikrete. Ukuvumela ingqondo yakho ukuba izule ngenkathi uhambahamba epaki kubuyisela esimweni esihle kunalapho uhamba ngomgwaqo, ngokocwaningo oluvela eNyuvesi yaseMichigan. Kungani? Izindawo zasemadolobheni nezasemadolobheni zikuhlasela ngeziphazamiso — ukushaya izimpondo, izimoto nabantu. Kepha isikhala esiluhlaza sinemisindo epholisayo, njengezinyoni ezitshiyozayo nezihlahla ezihayiza emoyeni, ongakhetha ukuzinaka noma cha, unikeze ingqondo yakho inkululeko eyengeziwe yokuzulazula lapho ifuna ukuya khona. (I-BTW, kunezindlela eziningi ezixhaswe yisayensi ukuxhumana nemvelo kukhulisa impilo yakho.)
Kuthuleke. Ukuqaphela okuthola ngokuzindla kuletha izinzuzo ezibalulekile zokubuyisela ebuchosheni bakho, ucwaningo lubonisa. Kodwa lokho akusho ukuthi udinga ukudweba isigamu sehora ukuze uhlale ekhoneni futhi uhlabelele. "Kunezindlela eziningi zokuphumula nezokuphumula ongazenza ngaphansi komzuzu," kusho uDkt Edlund. Isibonelo, gxila kwimisipha emincane ezindaweni ezahlukahlukene zomzimba wakho imizuzwana eyi-10 kuye kwengu-15 inye, usho kanjalo. Noma ngaso sonke isikhathi lapho uphuza amanzi, cabanga ngokuthi anambitheka kanjani futhi azizwe kanjani. Ukwenza lokhu kufana nokunikeza ingqondo yakho ikhefu elincane, kusho uFriedman.
Landela injabulo yakho. I-DMN akulona kuphela uhlobo lokuphumula kwengqondo ozuza kulo. Ukwenza izinto ozithandayo, noma ngabe zidinga ukugxila okuthile — ukufunda, ukudlala ithenisi noma upiyano, ukuya ekhonsathini nabangane — nakho kungavuselela, kusho uPamela Rutledge, Ph.D., umqondisi weMedia Psychology Research Center eCalifornia . “Cabanga ngokuthi yimiphi imisebenzi efezayo futhi ikunikeze amandla,” usho kanje. "Yakha ngesikhathi salokho kujabulela futhi uzwe imizwa eyakhayo evela kubo." (Sebenzisa lolo hlu lwezinto ozithandayo ukusika zonke izinto ozizondayo — futhi yingakho kufanele uyeke ukwenza izinto ozizondayo unomphela.)