Kodi munayamba mwavutika kukonzekera tsiku lanu, kuyang'ana kwambiri pa ntchito imodzi panthawi, kapena kulamulira malingaliro monga mkwiyo kapena chisoni? Timagwiritsa ntchito luso lapadera kwambiri muubongo mwathu kuti tichite zonsezi, kaya kuthetsa vuto, kuphunzira chinthu chatsopano, kapena kulankhulana bwino ndi ena. Mu zamankhwala, timatcha izi 'Executive Function'. Lero tikambirana za luso ili lomwe ndi lofunika kwambiri kuti mupambane pa moyo wanu.
Mwachidule, kodi Executive Function iyi ndi chiyani?
Tangoganizani kuti kampani yaikulu ili ndi CEO. Iye ndiye amene amakonza chilichonse mu kampani, amagawa ntchito, amathetsa mavuto akabuka, ndikuonetsetsa kuti zonse zikuyenda bwino. Mofananamo, 'Ntchito Yoyang'anira' ili ngati CEO muubongo wathu. Njira imeneyi yamaganizo imakuthandizani kukhazikitsa zolinga zanu, kuzikonza, ndikugonjetsa zopinga zomwe zili panjira.
Kwa munthu amene ali ndi luso limeneli bwino,
- Mungathe kuchita bwino kusukulu.
- Mukhoza kupeza ntchito yabwino ndikupitirizabe.
- Ubale wabwino ndi anthu, mabwenzi, ndi moyo wa m'banja ukhoza kusungidwa bwino.
- Ndi chithandizo chabwino kwambiri kukhala ndi moyo wathanzi, wamaganizo komanso wakuthupi.
Ngati luso limeneli ndi lofooka pang'ono, zingakhale zovuta kuchita zinthu zomwe tatchulazi. Koma musadandaule nazo. Tikambirana zambiri za izi.
Pali magawo atatu akuluakulu pa izi.
'CEO' uyu muubongo wathu ali ndi ntchito zitatu zazikulu. Tiyeni tiwone zomwe zili.
| Dzina la luso | Kodi chimachitika ndi chiyani ndi izi? | Chitsanzo chosavuta |
|---|---|---|
| 1. Kukumbukira Kogwira Ntchito | Izi zili ngati 'notepad' yakanthawi muubongo mwanu. Mukachita ntchito, kukumbukira kumeneku kumakuthandizani kusunga zina mwazomwe mukufunikira m'mutu mwanu ndikugwiritsa ntchito zomwezo mpaka mutamaliza. | Mukaphika chakudya, mumakumbukira masitepe omwe ali mu njira yophikiramo ndipo mumachita chimodzi ndi chimodzi. Kapena, mumakumbukira nambala ya foni yomwe wina wakupatsani ndipo mumaisunga m'mutu mwanu mpaka mutalemba. |
| 2. Kusinthasintha kwa Kuzindikira | Izi zikutanthauza kuthekera kosintha mosavuta kuchoka pa ntchito imodzi kupita ku ina, kuchoka pa ganizo limodzi kupita ku lina. Izi zimatithandiza kusintha malinga ndi kusintha kwa zinthu. | Mukalemba imelo mu ofesi, mwana wanu akabwera n’kupempha ntchito ya kusukulu, mumayimitsa imeloyo, muthandize mwana wanu, kenako n’kuyambanso kulemba imeloyo. Ngati njira imodzi yothetsera vuto sikugwira ntchito, ganizirani njira ina mwamsanga. |
| 3. Kuletsa Kuletsa | Izi zimachitika mwa kuletsa zosokoneza ndi kulamulira malingaliro ndi zilakolako. Mwachidule, zimakuthandizani kupewa kuchita zinthu zomwe simuyenera kuchita. | Kulamulira chilakolako choyang'ana foni yanu pamene mukuchita ntchito yofunika. Kuyesa kukhala chete wina akakutsutsani, m'malo mokwiya ndi kumenyana. |
Maluso onse atatuwa amakula pang'onopang'ono kuyambira tsiku lomwe tinabadwa. Nthawi zambiri amakula kwambiri tili achinyamata ndipo amatha kuchepa pang'onopang'ono tikamakula. Zimenezo n'zachibadwa.
Kodi ndi zifukwa ziti zomwe zimapangitsa kuti ntchito yoyang'anira ikhale yoipa?
Mbali yakutsogolo ya ubongo wathu, ``Frontal Lobe``, imayang'anira kwambiri njira iyi yotchedwa Executive Function. Chifukwa chake, chilichonse chomwe chimakhudza ubongo chingakhudzenso maluso awa. Nthawi zina, pamene maluso awa afooka, timatchanso Executive Dysfunction .
Zifukwa zachipatala
- Matenda Osowa Chidwi/Osagwira Ntchito Mopitirira Muyeso (ADHD): Anthu omwe ali ndi ADHD angakhale ndi vuto loletsa malingaliro (Inhibition Control) komanso kukumbukira zambiri (Working Memory).
- Matenda a Autism Spectrum: Anthuwa angakhalenso ndi vuto ndi maubwenzi ndi anthu komanso kusintha malinga ndi kusintha kwa zinthu (kusinthasintha kwa chidziwitso).
- Kuwonongeka kwa ubongo: Zinthu monga kuvulala mutu chifukwa cha ngozi, zotupa mu ubongo, ndi zina zotero.
- Matenda okumbukira zinthu: Mphamvu zimenezi zimachepa pang'onopang'ono chifukwa cha matenda monga matenda a dementia ndi matenda a Alzheimer's.
Zifukwa zokhudzana ndi moyo
Sikuti zifukwa zachipatala zokha, komanso zinthu zina m'miyoyo yathu ya tsiku ndi tsiku zimakhudza izi.
- Kupsinjika kwakukulu:N'zovuta kuganiza bwino ndikukonzekera bwino pamene muli ndi nkhawa zambiri, sichoncho?
- Kusungulumwa: Kuchepa kwa maubwenzi ocheza ndi anthu kungayambitsenso kuchepa kwa ntchito ya ubongo.
- Kusagona mokwanira: N'zachilendo kumva kutopa pambuyo pa tsiku losagona mokwanira. Kupitiriza kusagona mokwanira kungawononge luso limeneli.
- Kusachita masewera olimbitsa thupi: Kuchita masewera olimbitsa thupi n'kofunika kwambiri kuti thupi ndi ubongo zikhale zathanzi.
Kumbukirani, nthawi zina zimakhala zovuta kuchita zinthu izi. Koma ngati mavutowa akupitilizabe kukhudza moyo wanu watsiku ndi tsiku, ndi bwino kulankhula ndi dokotala.
Kodi maluso amenewa angayesedwe?
Inde, ngati mukukayikira kuti muli ndi zofooka mu luso limeneli, dokotala wanu angakutumizireni kwa katswiri wa mitsempha, yemwe angathe kuyeza luso limeneli kudzera mu mayeso ndi mayeso osiyanasiyana.
Mwachitsanzo, pali mayeso otchedwa `(Stroop test)`. Tangoganizirani, ngati muwonetsedwa mawu oti 'red' olembedwa mu mtundu wobiriwira ndikupemphedwa kuti munene mawu olembedwa pamenepo... ubongo wanu umaiwala mtundu 'green' ndipo uyenera kunena mawu oti 'red' m'malo mwake. Izi zimayesa luso lanu loletsa kuletsa, kutanthauza kuti, luso lanu lonyalanyaza zinthu zosafunikira. Mutha kupeza zambiri ndi mayeso osavuta ngati awa.
Kodi sitingathe kukulitsa luso limeneli?
Zingatheke! Iyi ndi nkhani yabwino kwambiri. Ubongo wathu uli ngati nyama za nyama. Tikamaphunzitsa kwambiri, umakhala wolimba. Pali njira zambiri zowonjezerera luso la ntchito yoyang'anira.
- Maphunziro a ubongo pogwiritsa ntchito kompyuta: Pali masewera apadera a pakompyuta ndi mapulogalamu ophunzitsira omwe amathandiza ana omwe ali ndi vuto la kuphunzira kukhala ndi kukumbukira ndi kusinthasintha.
- Maphunziro a Neurofeedback: Izi zimaphatikizapo kuyang'anira mafunde a ubongo ndi kuphunzitsa ubongo kuti uzidzilamulira wekha. Izi zikadali mu gawo lofufuza.
- Kuphunzira kusamala: Kusinkhasinkha, kuchita yoga, kapena kuchita zinthu mosamala kungathandize kwambiri kukonza chidwi chanu komanso kuletsa kuletsa.
- Kuchita Masewera Olimbitsa Thupi: Kupatula kungochita masewera olimbitsa thupi, kuchita masewera olimbitsa thupi komwe kumafuna kugwiritsa ntchito ubongo kungathandize kwambiri luso la akuluakulu. Chitsanzo chabwino ndi kusewera masewera a timu monga basketball.
Onani momwe basketball imakulitsira luso ili:
- Kukumbukira Ntchito:Mukapereka mpira, muyenera kukumbukira, kachiwiri ndi kachiwiri, komwe wosewera wina mu timu yanu ali tsopano komanso komwe akupita pambuyo pake.
- Kuletsa Kuletsa: Muyenera kuyang'ana kwambiri pamasewerawa, kulamulira chilakolako chofuna kuwombera mosayenera, ndikuganiza zopatsa mpira munthu amene ali pamalo abwino.
- Kusinthasintha kwa Maganizo: Ngati wosewera m'modzi wavulala ndipo wosewera watsopano wabwera, muyenera kuganizira mwachangu za luso la wosewera watsopanoyo ndikusintha momwe mumasewerera moyenerera.
Ndikofunikanso kupitiriza maphunziro awa. Ngati musiya maphunziro, luso lanu lingabwerere pamlingo wake wakale pakapita nthawi.
Uthenga Wopita Nawo Kunyumba
- Ntchito ya Executive ili ngati 'CEO' muubongo mwanu. Ndi yofunika kwambiri kuti mupambane pa moyo wanu watsiku ndi tsiku.
- Zigawo zitatu zazikulu za izi ndi Kukumbukira Kogwira Ntchito, Kusinthasintha kwa Chidziwitso, ndi Kuletsa Kuletsa.
- Matenda ena, komanso kupsinjika maganizo kwambiri, kusagona mokwanira, komanso kusachita masewera olimbitsa thupi, zingafooketsenso luso limeneli.
- Maluso amenewa angakulitsidwe kudzera mu machitidwe oganiza bwino komanso masewera ndi masewera olimbitsa thupi omwe amayesa ubongo.
- Ngati muwona kusintha kwakukulu mu kukumbukira kwanu, luso lanu lokonzekera, kapena kulamulira malingaliro anu, chinthu chabwino kwambiri choti muchite ndi kusachita mantha ndikulankhula ndi dokotala wanu za izi.
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