Kuvele sekunenguqulo yakho ekwazi ukukwenza lokhu. Usudlale leyo ngxenye ngokucocekile. Usuyisho leyo nkulumo ekhishini lakho futhi yayinhle. Usushaye lelo bhola izikhathi eziyikhulu ehholo elingenamuntu. Ikhono likhona futhi nguwe olakhile. Into oyifunayo ukuthi libonakale ngalolo suku olubalulekile, phambi kwabantu, kunento esengcupheni.
Lokho kuyaxazululeka, futhi empeleni akuphathelene novalo. Kuyinkinga yendlela ukuzilolonga okwakhiwe ngayo. Ukuzilolonga okuningi kwakhelwe ukuzwakala kunomkhiqizo, okuyinjongo ehlukile ekwakhelweni ukuthi kudluliseleke, futhi igebe phakathi kwalezo zinto zimbili libonakala kuphela ngalolo suku.
Isixazululo ukwenza ukuzilolonga kufane nokusebenza ngezindlela ezibalulekile: khipha ekhanda esikhundleni sokubuyekeza, sebenza ungaphesheya kancane kokukhululekile, sabalalisa izikhathi zokuzilolonga, futhi wenze uhlolokuqala okungenani kanye ezimweni ezicishe zifane nezangempela.
Kungani ngikwazi ekuzilolongeni kodwa ngingakwazi lapho kubalulekile?
Ngoba ukuzilolonga okuningi kulolonga ukubona kanti into yangempela ifuna ukukhiqiza. Ukuphinda ufunde amanothi akho, ukudlala nomqophi, ukushaya ibhola usendaweni oyikhethile: konke kuzwakala kugeleza, futhi ukugeleza egumbini elithule akufani nokukhipha ekhanda ngosuku olubalulekile.
Kukhona isizathu sesibili futhi singesomzimba. Lapho kukhona okusengcupheni ngempela umzimba wakho uyashintsha. Isivinini senhliziyo siyakhuphuka, izandla azizinzile kangako, inkumbulo esebenzayo iyancipha. Ucwaningo oluhlanganisiwe ngengcindezi ephuthumayo nemisebenzi ephethe ingqondo luthole imiphumela ebonakalayo kulezo zinqubo ozithembele kuzo ukuze ubambe icebo ekhanda uphinde uhambe phakathi kwezinyathelo zalo. Uma konke ukuphinda okwenzile kwenzeka ekhishini elizolile, lolo suku kuyoba yisikhathi sokuqala uzama ikhono kumshini ohlukile.
Kukhona isizathu sesithathu futhi silula kunazo zombili. Ukuzilolonga okuningi kwenzeka endaweni ukusebenza kwangempela okungeke kuyabelane nayo: uhlezi phansi kunokuma, uwedwa kunokubukwa, ungenamkhawulo kunokubekelwa isikhathi, unenketho yokuma uphinde uqale futhi ngaso leso sikhathi lapho kukhona okonakalayo. Ikhono olakhile lingelangempela. Lakhiwa nje linezinsika ezinamathiselwe kulo, bese lolo suku luzisusa zonke ngasikhathi sinye.
Lokho konke akuyona impikiswano yokuthi ungazikhathazi kangako. Kuyimpikiswano yokuthi kufanele uzilolonge sengathi umshini uzobe uhlukile, okuyilokho lonke lolu daba olukhuluma ngakho.
Ngizilolonga kanjani ukukhipha ekhanda kunokuphinda ngifunde?
Vala umthombo bese ukhipha into leyo ekhanda ngaphambi kokuba uhlole. Bese uyahlola, ulungise igebe, ubuye uvale futhi. Kwizivivinyo zikaRoediger noKarpicke, abafundi ababebhala izivivinyo zokukhumbula ngendaba bagcina okuningi kakhulu kuyo emuva kwezinsuku ezimbili nasemuva kwesonto kunabafundi abaphinda bafunda into efanayo izikhathi ezilinganayo.
Kudluliseleka kude kakhulu ngaphandle kokufunda. Beka phansi umculo obhaliwe bese udlala leyo ngxenye. Vala amaslayidi bese usho inguqulo yemizuzu emithathu yenkulumo yakho ngezwi eliphakeme odongeni. Vala amaphepha achazayo bese ubhala umsebenzi. Kuzo zonke lezo zimo, umzuzu ongawuthandi, lelo gebe elingenalutho lapho kungeni lutho, yiwo umzuzu owenza umsebenzi. Ukuzilolonga okukhululekile ukuzilolonga okuhlelelwe ukugwema lelo gebe.
Lindela ukuthi kuzwakale kubi kakhulu. Kulolo cwaningo olufanayo, ukuphinda ufunde kaninginingi kwakhulisa ukuzethemba kwabafundi ukuthi bazoyikhumbula into leyo, kepha ezivivinyweni ezilibaziswayo bakhumbula okuncane. Ukuqhathanisa okwehlukile kuthole ukuthi ukuzilolonga ukukhipha ekhanda kwenza inzuzo enkulu ekufundeni okunengqondo kunokufunda okwelulekayo ngamamephu emiqondo, kufaka nemibuzo eyayidinga abafundi ukuthi bafinyelele iziphetho zabo. Ukuzilolonga ukukhipha ekhanda kuzwakala kubi kodwa kusebenza kangcono, futhi ukwazi lokho kusenesikhathi yikho okukwenza uqhubeke ukwenza.
Kufanele kube nzima kangakanani ukuzilolonga?
Hlala ungaphesheya kancane kokukhululekile futhi ungasondeli ekwehlulekeni. Uma uthola konke kulungile, ubunzima buphansi kakhulu ukuze bushintshe noma yini. Uma iningi ulithola lingalungile, ulolonga iphutha futhi ushisa isikhathi sakho.
Okuhle ongakuqondisa kuyileli zinga lapho uphumelela isikhathi esiningi kodwa ungaphumeleli kalula. Yisiyalezo esifanayo umqeqeshi omuhle asinikeza egumbini lokuzivocavoca, futhi lokho kuvumelana akulona iphutha. Ukwandisa umthwalo kancane kancane yilesi simiso sinenombolo enamathiselwe: nezela umthwalo omncane, uvumele umzimba uwuhlangabeze, bese unezela futhi. Igumbi lokuzivocavoca yilapho nje indlela yokusebenza ibonakala kalula khona, ngoba umthwalo ubhalwe epuleti.
Sabalalisa nezikhathi zokuzilolonga. Kolunye ucwaningo olukhulu, abantu abangaphezu kuka-1 350 bafunda iqoqo lamaqiniso, babuyekezwa emuva kwamagebe afika ezinyangeni ezintathu nesigamu, bahlolwa emuva kwesikhathi esifika onyakeni. Igebe elakhiqiza amaphuzu okugcina angcono kakhulu lakhula njengoba isivivinyo sokugcina sisuka sibe kude, okuyindlela enembile yokusho ukuthi uma ufuna ikhono libe khona emuva konyaka, ukuphinda kufanele kusabalale kunokuqoqelwa ndawonye. Izikhathi ezine zemizuzu engamashumi amathathu esontweni lonke zishaya isikhathi esisodwa samahora amabili ngeSonto, noma ngabe iSonto lizwakala libaluleke kakhulu.
Ngizilolonga kanjani izimo zangempela?
Okungenani kanye ngaphambi kosuku olubalulekile, yenza yonke into ezimweni ezinezici ezibalulekile zalolo suku: umile uma uzoba umile, ubekelwe isikhathi uma kuzobekwa isikhathi, ngezwi eliphakeme, ugqoke lezo zingubo, kubukele okungenani umuntu oyedwa. Uhlolokuqala olulodwa olunjalo lukutshela izinto ukuphinda okukhululekile okungasoze kwakutshela zona.
Bhala uhlu olufushane lwalokho okuzobe kwehluke ngempela ngalolo suku, bese uzenza kabusha izinto ezimbili noma ezintathu ezinamandla kakhulu. Imvamisa kuba ukubukwa, ukubekelwa isikhathi, nokungabi namandla okuqala kabusha. Yizo lezo ezishintsha izandla zakho. Izinga lokushisa lasegumbini alibalulekile, ngakho ungachithi uhlolokuqala kulo.
Kanye kuwumkhawulo ophansi futhi kabili kungcono, kunezinsuku ezimbalwa phakathi kwazo, ukuze uhlolokuqala lokuqala lukutshele okumele ukulungise bese olwesibili lufakazela ukuthi ukulungisile. Lowo okubukelayo akudingeki abe uchwepheshe. Kudingeka nje abe khona, ngoba ukubukwa kuyilona qiniso elenza umsebenzi omningi.
Amagumbi lapho lokhu kuhlolwa khona angamagumbi omsebenzi ajwayelekile: ukubuyekezwa, izinkulumo zokuthengisa, izethulo, ingxoxo lapho inombolo ishiwo ngezwi eliphakeme. Umsunguli we-KEEP CALM, uKaʻohele Carlos, wachitha impilo yakhe yonke yomsebenzi emagumbini anjalo futhi wathwala ingcindezi ngokwengxenye ngokuziqeqesha, ngoba iseti enzima ukuzilolonga ukuzola ngaphansi komthwalo kungekho lutho olusengcupheni. Yiwona uhlolokuqala olushibhile kunazo zonke. Ingcindezi ingeyangempela, isekhalendeni, futhi into eyodwa esengcupheni yibha yensimbi.
Ukuzola kuyingxenye yokuzilolonga, akuwona umklomelo
Okushiwoyo ngaphansi kwakho konke lokhu kufanele kushiwo ngokusobala, ngoba kuphambene nalokho iseluleko esiningi sokusebenza esikuchazayo. Ukuzola akukhona okutholayo uma usuzilolonge ngokwanele. Kuyithuluzi ukuzilolonga okufika nalo.
Umuntu ozinzile ukhipha ekhanda lokho akwaziyo, uyalifunda igumbi, uqaphela into eyonakalayo kusenesikhathi bese eyilungisa kuwo lowo mzuzu. Umuntu osekwethukeni onekhono elifanayo ulahlekelwa yingxenye yelakhe. Ngakho lolonga uhlelo lwezinzwa ngendlela ololonga ngayo iminwe: kwenze kanye ezimweni zangempela, uqaphele ukuthi umzimba wakho wenzeni ncamashi, bese wenza futhi ukuze isikhathi sesibili singabi yindaba entsha.
Kufune ngenkani. Bese wakha ukuzilolonga kwalolo suku kunokwakha umuzwa wokuthi usuzilolonge, uphume uyofuna umuntu oyedwa ozohlala akubukele wenza kanye ngaphambi kosuku olubalulekile.
Imithombo
- 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