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Toddobo Cashar oo aan ka Faaiday Buugga AWOODDA CAADADA (The Power of Habit)

Published: January 21, 2017, 12:01 am

“ Wuxuun baan nahay, waxii aan samaynteeda joogteenno.” ?
“Isbaddelku, waxa laga yaabaa in aanu soo degdegin, fudaydna ku iman mar kasta. Laakiin, haddii wakhtiga iyo dedaalka la kaashado, caado kasta waa la baddeli karaa. ” ? Charles DuhiggWaxaan halkan hoose idinkula wadaagayaa 7 fikradood iyo mid suubis ah, oo aan ka faa’iiday akhrinta buugga ‘Awoodda Caadada” Haddu Eebbe yidhaahdo, wuxu noqon doonaa barnaamij taxane ah oo aan toddobaadkiiba idiinkula wadaago buug ka mida buugta aan akhriyay. Akhris wanaagsan.

Maxaa sababa in ay caadadu samaysanto?Saynisyahannadu waxay leeyihiin, maskaxdu waxay had iyo jeer ku hawlan tahay sidii ay u kaydin lahayd tamarta iyo dedaalka qofka. Si ay tamartaa iyo dedaalkaa qofka u kaydiso, waxay fayl isugu geysaa wax wal oo uu qofku joogteeyo samaynteeda ama ku celceliyo. Waxay dabadeed ku xaraysaa oo u qaabilsan qayb maskaxda ka mida oo la yidhaahdo basal ganglia. Dhibtu se waxa weeye, maskaxdu uma aabbo yeesho waxa ay faylkaa ku xaraynayso in uu yahay caado wanaagsan iyo in uu yahay caado xun, iyadu wixii uu qofku joogteeyaba xaruntaa la yidhaahdo basal ganglia ayay ku xaraysaa.

Fikradda 2aad. Caadadu siday u samaysantaa? Qoraagu wuxu leeyahay, caado wal oo samaysanta, waxay ka kooban tahay saddex qaybood: wax kiciya (cue), ficilkii uu qofku la imaanayay (routine) iyo abaal-gud oo ah dareenkii uu ka helayay waxaa uu sameeyay (reward). Kiciyeyaashu (cues) waa dhowr nooc: wakhti, goob, xaalad laxaweed oo uu markaa qofku ku sugan yahay iyo muuqaal uu qofku arko, dabadeedna dhaliya in uu qofku wax sameeyo.

Tusaale ahaan, qofka leh caadada sigaar cabidda, xilli maalintii ka mida ayuu u baahdaa inuu sigaar cabo (cue), dabadeedna sigaarkii buu cabbaa (routine/action), dabadeedna wuxu ka helaa xoogaa dareen wanaagsan ah oo ku dhaliya mar kale in uu cabbo sigaar si uu u helo dareenkii uu ka heli jiray(reward)Berigii hore, saynisyahannudu waxay isku hawli jireen sidii ficilka (routine) loo baddeli lahaa, laakiin 10 kii sano ee ugu dambeeyay waxa la ogaaday in ay jiraan wax ficilka kiciya (cue) iyo wax qofka ku kallifa in uu dib u sameeyo wixii (reward).

Fikradda 3aad. Sidee caado la isaga gooyaa? Haddii aad doonayso in aad caado iska goysid, qoraagu wuxu leeyahay ha baddelin kiciyaha (cue), hana baddelin abaalgudka (reward), kaliya waxaad baddeshaa ficilka (routine) Mar kale haddaan tusaale usoo qaadanno qofka sigaarka cabba, haddu doonayo in uu sigaar cabidda iska gooyo, kiciyaha ma baddeli karo oo xilligaa markii la gaaro wuxu u baahanayaa in uu sigaarkii cabbo, kaliya ha baddelo ficilka oo ah sigaar cabidda. Marka uu sigaar u baahdaba, afka xabbad muusa ha gashado ama xabbad nacnac ah. Saynis yahannadu waxay leeyihiin, xabbadda muuska ah ee uu cunayo ama xabbaddaa nacnaca ah, waxay siinaysaa qofka isla dareenkii uu ka helayay marka uu sigaarka cabo. Hadduu xoogaa sidaa ku wado bay leeyihiin, qofku uma baahanayo in uu mar kale sigaar cabo.

Fikradda 4aad. Sidee caado cusub loo abuurtaa? Haddaad doonayso in aad caado cusub abuurato, waxaad u baahan tahay inaad abuurato kiciye (cue) xooggan iyo abaal-gud xooggan. Si kale haddaan u dhigo, waxaad abuurataa goorta aad doonayso in aad caadada cusub samayso. Sidoo kale samayso abaal-gud ay naftu u baahato maalin kasta markii xilligaa la gaadho.
Tusaale, haddaad doonayso inaad caado wax akhris samaysato, xilli aad wax akhrido maalin kasta cayyimo, mar kasta oo aad wax akhriyaysana ku lammaani wax naftu jamato oo kugu riixa maalin kasta marka isla xilligii la gaadho inaad wax akhrido.

Fikradda 5aad. Keystone Habits. Keystone habits ku waxa weeye caadooyin dhagax-dhexaad ah oo inta badan lagu xidhiidhiyo in ay dhaliyaan ama dhiirriyaan caadooyin kale oo wanwanaagsan. Caadooyinkaa dhagax-dhexaadka ah waxa ka mida jimicsiga oo keena nashaad iyo firfircooni, waxa ka mida qofku in uu aroorta hore koco oo uu qabto wax u horseedi kara maalintiisu in ay noqoto mid midho-dhal leh. Waxa sidoo kale ka mida in uu qofku arroortii marka uu koco uu qorsheeyo maalintiisa, iyaduna waxay qofka siisaa dareen ah in uu si waadix ah u arki karayo waxa uu doonayo in uu maalintiisa qabto.

Fikradda 6aad. Rumayn. Caadooyinka qaar way adagyihiin in la gooyo. Sidoo kale way adagyihiin caadooyinka qaar in la abuurto, oo caqabado farabadan baa qofka ka hor imaanaya. Sidaa daraadeed, qofku wuxu u baahan yahay in uu ku kalsoonaado awooddiisa iyo karaankiisa, oo uu isku arko in uu awoodo in uu abuuran karayo caadada uu doonayo, midda uu doonayana iska goyn karo. Qoraagu wuxu yidhi: “Haddaad rumaysan tahay inaad iska goyn karto, rumayntaana aad caado ka dhigato, isbaddelku wuu dhaboobaa.”

Fikradda 7aad. Isku hareeree bulsho ku dhiiragelisa sida saaxiibbadaa oo kale. Dad aad la socodsiin karto caadada aad iska goynayso oo hadday kugu arkaan adigoo samayn raba ku xasuusiya yoolkaaga, hadaad mid cusub abuuranaysana kugu dhiirageliya. Dad leh caadada aad abuuranyso, kana madhan caadada xun ee aad iska goynayso.

Fikradda 8aad (suubis). Caqabadaha kugu imaan kara sii qorshee waxa aad ka yeelayso. Waxa daraasaad lagu ogaaday, dadka kasii fekera caqabadaha ka hor imaan kara, dabadeed qorsheeya wixii ay ka yeeli lahaayeen, in ay ku guulaystaan gaadhidda yoolkooda. Haddaba haddii aad caado abuuranayso ama aad iska goynaysaba, is waydii caqabadaha kaa hor imaan kara, dabadeed na qoshee wixii aad ka yeeli lahayd marka ay kugu yimaaddaan.

Buuggii: Charles Duhigg

“>Gorfayntii: Mubarak Hadi


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