Funda izimfihlo zesisusa ukuze uthole impumelelo yokulahlekelwa kwesisindo
Abantu abaningi bakholelwa ukuthi ukugqugquzela kuyimfanelo yemilingo abanye abantu abanayo futhi abanye abantu abakwenzi. Kodwa kunezindlela ezilula ukuthi noma ubani angafunda ukuthola isisusa futhi alahlekelwe isisindo. Ngokuqonda ukuthi isisusa sisebenza kanjani, ungakwazi ukuhlanganisa izakhiwo zokwakha okudingayo ukuze uzuze ukuphumelela kwesisindo .
Izinhlobo Ezihlukahlukene Zokugqugquzela
Kunezinhlobo ezimbili zokugqugquzela: okuphelelwe yisikhathi kanye nokungena ngaphakathi.
Isisusa esiphezulu yisiphefumulo esivela kumthombo wangaphandle, ngaphandle kwakho. Isibonelo, uma udokotela wakho ekutshela ukuthi udinga ukunciphisa umzimba, ungase ukhuthazwe ngaphandle ukudla ekudleni ukwesaba impilo embi. Imiklomelo eminingi imithombo engaphandle. Uma uhamba ekudleni ukuze uvumelane nesayizi encane yokugqoka, isisusa sakho siphumelele.
Isisusa sokungena ngaphakathi, ngakolunye uhlangothi, sivela ngaphakathi. Uma uzivocavoca ngenxa yomqondo wokufeza okufezwayo ekupheleni komsebenzi wakho umthombo wakho wokugqugquzela ungaphakathi. Uma ukhetha ukudla okunampilo ngoba kukuzwa uzizwe kangcono ngawe, ungaphakathi noma ukhuthazwe ngaphakathi.
Ngakho kungani izinhlobo ezahlukene zezinto ezigqugquzelayo? Ukuphefumlelwa okune-Extrinsic kanye ne-intrinsic kuzoba khona ngezikhathi ezahlukene ngesikhathi sakho sokulahlekelwa kwesisindo. Ngokuqonda ukuthi ungasebenzisa kanjani kokubili amafomu e-extrinsic ne-intrinsic, uzihlomisa ngamathuluzi okudingayo ekuphumeleleni kwesisindo.
Sebenzisa Ukugqugquzelwa Kwe-Extrinsic Ukufeza Imigomo Yesikhathi Esifishane
Abantu bavame ukuqala uhlelo lokuzivocavoca noma ukulahlekelwa isisindo ngezizathu zangaphandle: izingubo zabo azihambisani, udokotela wabo ubabatshele ukuthi badinga ukunciphisa umzimba, umndeni nabangane baye bafaka ingcindezi kubo ukuze banciphise. Lezi zici eziqakathekileko zinkulu ekutholeni ibhola.
Uma uzizwa ungaphandle kwengcindezi ukuze ulahlekelwe isisindo , vumela ukuthi kukugqugquzele ukuthi ubuthe ulwazi. Ungase ungakulungeli ukuya ekudleni, kodwa ungafunda kabanzi mayelana nezinhlelo zokulahlekelwa kwesisindo kanye nezinhlelo zokuzivocavoca. Thola ukuthi kunezinyathelo ezincane ongayithatha ukuze uthuthukise impilo yakho ngaphambi kokuba uthathe futhi uzinikele ohlelweni oluphelele lokunciphisa umzimba. Buza udokotela wakho ukuthi ukwenza izinguquko ezincane ekudleni kwakho noma endleleni yokuphila kuyothinta impilo yakho.
Isisusa esikude singasiza futhi uma udinga i-nudge emnene ukuze ufinyelele imigomo yesikhathi esifushane. Isibonelo, ungase ukwazi ukuthi ukuzivocavoca kuhle kuwe, ungase ukwazi ngisho ukuthi uzomuzwa kangcono emva kokuqedela ukudlala, kodwa ngezinsuku ezithile ungase uqhubeke ulwabalale ukuya emzileni wokuzivocavoca. Ngalezo zinsuku, zithembisa umvuzo onempilo. Setha i-DVR ukurekhoda i-show yakho oyintandokazi noma uthabathe ibhuloho elithile le-bubble bese uzivuza ngokwesikhatsi esitsheni ngemuva kokuqeda ukusebenza.
I-Foster Motivation Intrinsic Ukufeza Impumelelo Yesikhathi Eside
Nakuba isisusa esiphezulu singakusiza ukuba unqobe izinselelo zesikhathi esifushane, abantu abaphumelelayo ekulahlekeni kwesisindo ngokuvamile bashukunyiswa izici zangaphakathi. Ukudla kahle nokuzivocavoca kwenza bazizwe bejabule ngakho baqhubeka bejwayela imikhuba enempilo isikhathi eside.
Ngakho udala kanjani ukugqugquzela kwangaphakathi? Izindaba ezinhle ukuthi abantu abaningi kakade banalo. Konke okumele ukwenze ukukuthola, ukuwubone futhi uwamukele.
Izinyathelo ezintathu zokugqugquzela ukugqugquzela kwangaphakathi
- Hlela imigomo yesikhathi esifushane. Zibekelele empumelelweni ngokubeka imigomo efinyeleleka yesikhathi esifushane. Umgomo wakho wesikhathi eside ungase ulahlekelwe amakhilogremu angu-30, kodwa umgomo omuhle wesikhathi esifushane kungenzeka ukuthi udle ukudla kwasekuseni okunempilo nsuku zonke phakathi nesonto. Uma umgomo wamasonto onke ubonakala ubanzi kakhulu, faka umgomo ngosuku olulodwa noma ngisho nehora. Shintsha i -soda ephezulu ye-khalori ngamanzi ngesikhathi sokudla okulodwa noma uzibophe ukusika ukudla kwakho kwasemini bese ugcine isigamu somunye usuku.
- Gcina iphephandaba. Bhala umgomo ngamunye encwadini. Ekupheleni kosuku, hlaziya impumelelo yosuku. Khumbula ukuthi ukuthatha nje isikhathi sokubhala emaphepheni wakho kunempilo kanye nokufeza ngokwayo. Sebenzisa amagama afanele achaza indlela ozizwa ngayo ngezenzo zakho.
- Yamukela impumelelo yakho. Thatha isikhathi sokubukeza impumelelo yakho futhi uzinikeze isikweletu. Buyekeza iphephandaba lakho njalo futhi uziqhenya kuzo zonke izinyathelo ozithathile ukuze uthuthukise impilo yakho.
Njengoba uhamba ngenqubo yokukhuthaza isisusa sangaphakathi, uzothola ukuthi ukuzethemba kwakho kwamakhono akho kuzokwanda. Uma uvuma impumelelo yentuthuko encane, kuba lula ukukholelwa ukuthi imigomo emikhulu iyatholakala. Uqala ukukholelwa kuwe kanye nokukwazi kwakho ukuguqula impilo yakho ngokushintsha isisindo sakho.
Imithombo:
UWilliam, uGeffrey C.Grow, uVirginia M.Freedman, uZachary R.Ryan, uRichard M.Deci, u-Edward L. "Ukubikezela okugqugquzelayo ukulahlekelwa isisindo kanye nesisindo-ukulahlekelwa isondlo." Journal of Personality and Social Psychology Vol 70 (1), Jan 1996, 115-126.
Silva, Marlene, Markland, David, Carraa, Eliana, Vieira, Paulo, Coutinho, uSlvia R., Minderico., Matos, Margarida G, Sardinha, Luis B., Teixeira, Pedro J. "Ukuzivocavoca Ukuzivocavoca Kubikezela Ukuphakama Kwe-3-yr Isisindo Ukulahlekelwa Kwabesifazane. " Imithi & Isayensi Yezemidlalo Nokuzivocavoca April 2011 - Umqulu 43 - Issue 4 - iphe 728-737.
Umkhandlu waseMelika On Exercise Manual Personal Trainer, Module 3, Isigaba 1. UDkt Diane McCaughey, Ph.D. http://diannemccaughey.com/
UChristopher J. Armitage, uMark Conner. "Ukuhlukanisa imiqondo yokulawula kusuka ekuziphatheni okuzimele: Ukubikezela Ukusetshenziswa Kwezokudla Eziphansi Ukusebenzisa I-Theory Yokuziphatha Okuhleliwe." Journal of Applied Psychology Volume 29, Issue 1, amakhasi 72-90, January 1999.