Wo mu bi wɔ hɔ dedaw a otumi yɛ eyi. Woabɔ nnwom no fɛfɛɛfɛ pɛn. Woaka wo nsɛm no wɔ wo mukaase na na ɛyɛ fɛ. Woatow bɔɔl no mprenu-mprenu wɔ agodibea hunu. Tumi no wɔ hɔ, na wo na wosii. Nea wopɛ ne sɛ ɛbɛda adi anɔpa a ɛho hia no, wɔ nnipa anim, bere a biribi da so.
Wubetumi asiesie no, na ɛnyɛ ehu ho asɛm ankasa. Ɛyɛ sɛnea wɔhyehyɛɛ nsɔhwɛ no ho asɛm. Nsɔhwɛ dodow no ara, wɔhyehyɛ no sɛ ɛnyɛ te sɛ nea adwuma resi, na ɛno ne sɛ wɔhyehyɛ no sɛ ɛntu nkɔ dwumadi mu no nyɛ ade koro, na nea ɛda mfinimfini no da adi da no ara.
Ayaresa no ne sɛ woma nsɔhwɛ no yɛ sɛ dwumadi no wɔ akwan a ɛho hia so: yi no fi w'adwene mu sen sɛ wubehwɛ so, yɛ adwuma a ɛboro nea wo ho tɔ wo kakra, kyekyɛ mmere no mu, na bɔ mmɔden pɛnkoro mpo wɔ tebea a ɛbɛn nea ɛyɛ ampa no.
Adɛn nti na metumi yɛ wɔ nsɔhwɛ mu na mintumi nyɛ bere a ɛho hia?
Efisɛ nsɔhwɛ dodow no ara sua sɛnea yebehu ade, bere a ade no ankasa hwehwɛ sɛ woyi no fi w'adwene mu. Wo nkrataa a wosan kenkan, nnwom a wobɔ ka ndwomtowfo ho, bɔɔl a wutow fi baabi a wo ara wupaw: ne nyinaa te sɛ nea ɛkɔ so kama, na kama a wobɛyɛ wɔ dan a ɛyɛ komm mu no nyɛ ade koro ne sɛ wubeyi ade afi w'adwene mu da no.
Ade a ɛto so abien nso wɔ hɔ na ɛfa nipadua no ho. Bere a ade da so ankasa no, wo nipadua sesa. Wo koma tu ntɛm, wo nsa nyɛ dinn, na w'adwene mu tumi a wode kora nsɛm so no yɛ ketewa. Nhwehwɛmu kɛse bi a ɛfa ahopere ne adwene mu tumi ho huu sɛ ahopere ka mmoaba a wode kura nhyehyɛe mu na wode nantew mu akwan so ankasa. Sɛ mprenu biara a woayɛ pɛn no, woyɛɛ no wɔ mukaase a asomdwoe wɔ hɔ a, ɛnde da no ne bere a edi kan a worebɔ mmɔden sɛ wobɛyɛ ade no wɔ afiri foforo so.
Ade a ɛto so abiɛsa nso ne nea ɛnyɛ den koraa wɔ abiɛsa no mu. Nsɔhwɛ dodow no ara si wɔ beae a dwumadi no rensi hɔ: wote ase na wonnyina hɔ, wo nkutoo na wɔnhwɛ wo, ɛnni bere a wɔahyɛ na wɔahyɛ bere, na wowɔ kwan sɛ wugyae na wufi ase bio bere a biribi kɔ mfomso mu. Nimdeɛ a wusii no yɛ nokware. Nsɛ ara ne sɛ wosii no a mmoa bi wɔ ho, na da no yi mmoa no nyinaa fi hɔ prɛko pɛ.
Eyi mu biara nkyerɛ sɛ dwene ho kakra. Ɛkyerɛ sɛ sua no te sɛ nea afiri no bɛyɛ soronko, na ɛno ne nea aka wɔ ha no fa ho.
Mɛyɛ dɛn asua sɛ meyi ade fi m'adwene mu sen sɛ mesan kenkan?
To nhoma no mu na yi ade no fi w'adwene mu ansa na woahwɛ so. Afei hwɛ so, siesie baabi a wopaa, na to mu bio. Wɔ Roediger ne Karpicke nhwehwɛmu mu no, sukuufo a wɔsɔɔ wɔn adwene mu wɔ asɛm bi ho no, wɔkaee mu pii sen sukuufo a wɔsan suaa ade koro no ara mpɛn dodow koro, wɔ nnanu ne nnawɔtwe akyi.
Ɛkɔ akyiri sen adesua ara kwa. Fa nnwom nkrataa no to fam na bɔ ɔfa no. Kata wo krataa no so na ka wo kasa no simma abiɛsa nsusuwii kyerɛ ɔfasu. Kata nkyerɛkyerɛmu no so na kyerɛw kwan no. Bere biara, saa bere a wompɛ no, bere a wo tirim yɛ hyew na hwee mma no, ɛno ne bere a adwuma resi. Nsɔhwɛ a wo ho tɔ wo mu no yɛ nsɔhwɛ a wɔahyehyɛ no sɛ ɛnkɔfa saa bere no so.
Hwɛ kwan sɛ ɛbɛyɛ ya. Wɔ nhwehwɛmu koro no ara mu no, adesua a wɔsan yɛe mpɛn pii no maa sukuufo no gyee wɔn ho dii sɛ wɔbɛkae ade no, nanso wɔ nsɔhwɛ a edi akyi mu no, wɔkaee kakraa bi. Nhwehwɛmu foforo bi huu sɛ ade a wuyi fi w'adwene mu no de nkɔso kɛse bae wɔ adesua a nteaseɛ wom mu sen adesua a wɔde nsusuwii mfoni di dwuma, a nsɛmmisa a ɛhwehwɛ sɛ sukuufo no nya nteaseɛ foforo ka ho. Adesua a woyi fi w'adwene mu yɛ ya kɛse na ɛyɛ adwuma sen, na sɛ wunim eyi dedaw a, ɛno na ɛma wokɔ so yɛ.
Nsɔhwɛ no nyɛ den sɛn?
Tena baabi a ɛboro nea wo ho tɔ wo kakra, na twe wo ho fi baabi a wobɛhwe ase koraa ho. Sɛ woreyɛ biribiara pɛpɛɛpɛ a, ɛnde ɛnyɛ den sɛnea ɛbɛsesa biribi. Sɛ wusɛe mu dodow no a, ɛnde woresua mfomso no na woresɛe bere no.
Baabi pa a wubetumi apɛ ne sɛ wudi nkonim mpɛn pii nanso ɛnyɛ mmerɛw da. Ɛno ara na ɔkyerɛkyerɛfo pa ka kyerɛ nnipa wɔ agodibea, na ɛnyɛ akwanhyia. Duru a wode ka ho nkakrankakra no yɛ saa nhyehyɛe yi a wɔde nɔma ahyɛ mu: fa duru kakra ka ho, ma nipadua no nnye, na fa bi ka ho bio. Agodibea no ne baabi a wuhu sɛnea ɛyɛ adwuma yiye, efisɛ wɔakyerɛw duru no wɔ dade no so.
Kyekyɛ mmere no mu nso. Wɔ nhwehwɛmu kɛse bi mu no, nnipa bɛboro 1,350 suaa nsɛm bi, wɔsan hwɛɛ mu wɔ mmere a ɛkosi asram abiɛsa ne fa akyi, na wɔsɔɔ wɔn hwɛe wɔ afe akyi. Bere a ɛmaa nkyerɛase pa kɛse no yɛɛ tenten bere a nsɔhwɛ a etwa to no kɔɔ akyiri: eyi kyerɛ sɛ, sɛ wopɛ sɛ nimdeɛ no tena hɔ afe akyi a, ɛsɛ sɛ wokyekyɛ mmɔden no mu, na ɛnyɛ sɛ woboa ano da koro. Mmere anan a emu biara yɛ simma aduasa wɔ nnawɔtwe mu no yɛ sen dɔnhwerew abien a wode di dwuma Kwasida, ɛmfa ho sɛ Kwasida no te sɛ nea ɛso hia.
Mɛyɛ dɛn asɔ tebea ankasa no ahwɛ?
Ansa na ɛho behia no, yɛ ne nyinaa pɛnkoro wɔ tebea a ɛne da no hwɛ sɛ wɔ nneɛma titiriw mu: gyina hɔ sɛ wubegyina hɔ, hyɛ bere sɛ wɔbɛhyɛ bere, ka no den, hyɛ ntade no, na ma obi baako mpo nhwɛ wo. Nsɔhwɛ baako a ɛte saa kyerɛ wo nneɛma a nsɔhwɛ a wo ho tɔ wo mu no renkyerɛ wo da.
Kyerɛw nneɛma a ɛbɛyɛ soronko ankasa da no, na yɛ abien anaa abiɛsa a ano yɛ den sen biara no. Mpɛn pii no, ɛyɛ sɛ wɔrehwɛ wo, wɔahyɛ wo bere, na wuntumi mfi ase bio. Ɛno na ɛsesa wo nsa. Dan no mu hyew nyɛ hwee, enti mma nsɔhwɛ no nkɔ so ho.
Pɛnkoro ne nea ɛyɛ ketewa koraa, na mprenu ye sen, a nnansa bi da ntam, sɛnea nsɔhwɛ a edi kan no bɛkyerɛ wo nea ɛsɛ sɛ wusiesie, na nea ɛto so abien no akyerɛ sɛ woasiesie. Nea ɔhwɛ wo no nhia sɛ ɔyɛ ɔbenfo. Ɛsɛ sɛ ɔwɔ hɔ ara kwa, efisɛ sɛ obi rehwɛ wo a, ɛno na ɛyɛ adwuma no dodow.
Adan a wɔsɔ eyi hwɛ wɔ mu no yɛ adan a wɔyɛ adwuma mu daa: nhwehwɛmu, nsɛm a woka kyerɛ nnipa, nkyerɛkyerɛmu, ne nkɔmmɔ a wɔka sika dodow bi wɔ mu den. KEEP CALM ne hyɛfo, Kaʻohele Carlos, dii adwuma wɔ adan a ɛte saa mu ne nkwa nna nyinaa, na ɔde nipadua mu ntetee boaa ne ho ma osii nhyɛso no ano, efisɛ duru a emu yɛ den a woma no yɛ ahotɔ a wosua no wɔ adesoa ase a hwee nni mu. Ɛyɛ nsɔhwɛ a ne bo yɛ mmerɛw sen biara. Nhyɛso no yɛ nokware, ɛwɔ w'adwuma nhyehyɛe so, na nea ɛda so nkutoo ne dade no.
Ahotɔ yɛ nsɔhwɛ no fa bi, ɛnyɛ akatua
Ɛsɛ sɛ yɛka asɛm a ɛda eyi nyinaa ase no pefee, efisɛ ɛne nea afotu dodow ka no bɔ abira. Ahotɔ nyɛ ade a wunya bere a woasua ade dodow bi awie. Ɛyɛ afiri a nsɔhwɛ no nam so ba.
Onipa a ne bo adwo yi nea onim fi n'adwene mu, ɔkenkan dan no mu, ohu ade a ɛrekɔ mfomso no ntɛm na osiesie no wɔ bere no ara mu. Onipa a ehu aka no a ɔwɔ nimdeɛ koro no hwere ne de no fa. Enti sua wo nipadua mu suahu no sɛnea wusua wo nsateaa: ma enni dwuma pɛnkoro wɔ tebea ankasa mu, hwɛ nea wo nipadua yɛe pɛpɛɛpɛ, na san yɛ bio sɛnea ɛbɛyɛ a nea ɛto so abien no renyɛ ade foforo.
Pɛ no denneennen. Afei kyekyere nsɔhwɛ no ma da no, na ɛnyɛ ma atenka a ɛbɛma wo sɛ woasua ade, na kɔhwehwɛ onipa baako a ɔbɛtena ase ahwɛ wo ma woayɛ no pɛnkoro ansa na ɛho abehia.
Nsɛm a wonyaa mu
- PubMed, Test-enhanced learning: taking memory tests improves long-term retention
- PubMed, Retrieval practice produces more learning than elaborative studying with concept mapping
- PubMed, Spacing effects in learning: a temporal ridgeline of optimal retention
- National Institutes of Health, PubMed Central, The Effects of Acute Stress on Core Executive Functions: A Meta-Analysis and Comparison with Cortisol