"Self -Control Power": These small methods hidden in the book are what parents need to know about childcare

Text / Demon Mom

We followed the previous article and continued to talk about "Self -Control".

In the previous article, we learned that heart rate variation is the best physiological indicator for measuring a person's self -control ability. When the heart rate variation is reduced, the self -control is weakened; when the heart rate variation increases, the self -control is enhanced. There are many good living habits in life to help people improve heart rate mutation. These habits are not difficult to cultivate. Parents can do it as long as they pay a little attention in their lives and consciously guide their children.

1. Meditation

People who have some understanding of Buddhism, or those who like to practice yoga, or those who have heard of "righteous thoughts" must know the benefits of meditation. Meditation is not mysterious. Parents take their children to practice together. It only takes 5-10 minutes a day to develop positive changes.

McGniger mentioned in the book "Self -Control" that only 3 hours of meditation exercises can greatly improve people's attention and self -control; after 11 hours of practice, researchers can observe Many changes in the brain. For example, many types of neurons are added between the brain areas responsible for controlling attention, excluding interference, and controlling impulse; daily meditation training that lasts 8 weeks can significantly improve a person's concentration, as well as management pressure, restraint impulse, and understanding yourself Ability.

So how do we meditate? The steps are simple.

1. Sitting

Don't move in place, sit quietly. You can sit, and if you feel that you lay down more comfortably, you can. In short, find a way to be comfortable. If you feel that your body is nervous, you can pinch your muscles and soothe.

Sitting looks simple, but it is very important for the meditation training of willpower. It will make you no longer succumb to the impulse of the brain and body.

2. Breathing

Close your eyes, or stare at the blank area somewhere, and start paying attention to your breathing. We can silently "call" in our minds and "suck" to help us concentrate better.

At the beginning, you may find that you are easy to get away. It doesn't matter, just focus on your breath again. The worse the feeling at the beginning, the more effective the training will be. This repeated attention training allows the forehead cortex to turn on a high -speed mode and make the brain more stable in the area where the pressure and impulse are impulsive.

3. Reduce the frequency of breathing

When you feel that concentration is not so difficult, you can start trying to reduce the frequency of breathing. How much is it? It is about 4-6 times per minute, that is, 10-15 seconds of breathing each time.

Slowing breathing can activate the prefrontal cortex and increase heart rate mutation. This helps our physical and mental adjustment from pressure to self -control. You only need to train for a few minutes, you will feel calm, have a sense of control, and you can overcome the desire in your heart.

2. Exercise

For the starter, the effect of exercise for willpower is immediate. The 15 -minute treadmill exercise can reduce the temptation of chocolate to cigarettes and cigarettes to smoking quitters.

When checking these people who just started exercising, neurobiologists found that their brain produced more cell gray and white. Among them, white quality can quickly and effectively connect brain cells. This explains why exercise can be like meditation, making your brain fuller and operating faster.

Exercise can significantly improve the benchmark line of heart rate mutation, thereby improving the physiological foundation of self -control. So, how do we insist on doing it?

Psychologist Megan Oteng and biologist Kenn. Cheng has done such a set of control experiments: a free fitness card for each person, asking them to exercise at least once a week. As a result, 2 months later, the tested objects generally reach the frequency of exercise 3 times a week.

This experiment tells us that the habit of developing exercise does not require us to do a lot of homework to confirm what best exercise time and best exercise form. Make yourself move first. Move first, exercise will improve our self -control, and then naturally promote our efficiency and quality of exercise.

Imagine that if you design a very good sports plan, but you can't stick to it a week, what's the point of that?

Therefore, whether it is parents or children, if you want to start the exercise mode, you must start with your most acceptable way. Walking, playing, swimming, walking dogs, shopping, can be. 30 minutes, 10 minutes, 5 minutes, can be. As long as you are not sitting, standing, or lying down. The book "Self -Control" tells us that any activities that allow us to leave chairs and beds can improve our willpower reserves.

Third, sleep

Last year, the Ministry of Education issued the "Notice on Further Strengthening Sleep Management of Primary and Middle School Students". The notice clearly stipulates that primary school students have no less than 10 hours per night, and junior high school students are not less than 9 hours.

Under the inner roll, the child's academic pressure is getting bigger and bigger. It gets up too early in the morning, and sleeps too late at night, and sleeps seriously. This seriously affects the health of the child, it is not conducive to improving learning efficiency, and it is not conducive to the development of children's self -control.

Insufficient sleep can affect the body and brain absorb glucose. Cells cannot absorb glucose from the blood, and they cannot get enough energy, so you feel tired. Although the body and brain accumulation energy will send a signal, letting you start to eat sweets and consume caffeine. But the trouble is that even if you use sugar and coffee, the efficiency of your body and brain is not high.

If the body lacks energy, it will always be in stress and release a large amount of pressure hormones. But at the same time, the shortage of brain energy will make people like mild drunk, reduce control ability, no way to manage stress, control emotions, and concentrate. On the one hand, stress is increasing, and on the other hand, the ability to manage pressure is decreasing. The two effects are superimposed, and the test of self -control can be imagined, let alone children who have not developed the brain.

Parents may wish to observe the child's learning habits carefully. At 7 or 8 o'clock, the child always feels that time is still early, and you can do homework at 10:30 and 11 o'clock, so you will be dragged on your homework? When it was over 10 o'clock, the work efficiency came up. And because the brain operates efficiently, it will make yourself more excited and a bit difficult to fall asleep?

McGniger said in the book "Self -Control" that the more many people, the more people feel that there are countless things to be dealt with. During the day, you will not feel that time is very urgent. When late at night, you will feel pressure. At this time, the deeper at night, the more tired people were, the more unable to resist the short -term pleasure brought by the task.

It seems that the child has finally completed his homework. The negative impact is that long -term sleep insufficient sleep, which seriously affects learning efficiency. In the face of this situation, what should parents do? 2 small suggestions to share with you:

1. Definitely not staying up late, no retreat

Carefully analyze the amount of homework with your children. If you really have too many homework, you will cut some of the unsuccessful homework. But as far as I know, most of the cases are the problems of children's time allocation.

At this time, parents need to clarify the importance of sleep with their children, and agreed to a last time limit for homework. For example, after 9:30, primary school students cannot do homework, and middle school students cannot do their homework after 10:30. Even if the homework is not done, you have to go to bed. The child went to the school to be criticized by the teacher the next day, which could force them to find a way to improve the efficiency of operation.

2. Monating and weekend laziness must be guaranteed

Insufficient sleep affects self -control. But this impact is reversible. For example, if you do n’t sleep well for a few days, sleep on the weekend, and your energy can be greatly recovered. I didn't sleep well at night, and made up for noon, and the brain would return to a better state.

Therefore, if the child's sleep time is not enough in the middle of the week, it must give the child a rest time at other times. Do not fight for a long -term war and consume children's bodies for a long time.

Written at the end:

Meditation, exercise, and sleep are the methods I focus on introducing children's self -control in this article. In addition, a healthy diet also helps children to improve their self -control. Eat more plants as raw materials and unprocessed foods, helping to increase heart rate variation; intake of garbage foods will reduce heart rate variation; consumption of low blood sugar foods, such as lean protein, nuts and crude fiber grains It can maintain the stability of blood sugar in the body and lasting energy supply, and it will also increase our heart rate mutation to a certain extent.

There is also a living environment that affects children's self -control. In the messy environment, the bad air quality will reduce human heart rate mutation. Parents should keep their children's learning environment clean, tidy, and orderly as much as possible.

Well, the above is what I introduced to everyone that can significantly improve their children's self -control. Hope to be helpful to you.

I am the mother of Mo Si, and I am also an active practitioner in the parenting industry. I use code to record the growth process of myself and the child. It is not easy, I like my article, please click Follow and forward!

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