UBURYO BWO KWIYUBAKAMO IMIGIRIRE IBONEYE

Imigirire yacu niyo itugira abo turi bo. Kwiyubakamo imigirire iboneye, ntabwo byoroha uko tubyibwira.

Bitewe n’uko imigirire umuntu yiyakiriyemo ari iboneye cyangwa se mibi, iyi migirire niyo izatuma abaho ubuzima bunezerewe cyangwa se bushaririye. Mu buzima buzira umuze cyangwa se umuze umwototera, aruhutse mu mutima cyangwa se ahora ajagaraye. Afite imbaraga cyangwa se asogobwa: Imbaraga z’akamenyero mu migirire zigera kure mu buzima bwa muntu.

Akamenyero mu migirire niko gaha ishusho imyifatire yacu, ibikorwa byacu ndetse n’ubushobozi bwo gufata ibyemezo. Iyi migirire kandi izagira uruhare muri gahunda zose z’ubuzima bwacu.

Mbere yo kurebera hamwe uko twakubaka imigirire iboneye, dukeneye gusobanukirwa akamenyero / imigirire icyo ari cyo ndetse n’uburyo ivuka. Dukeneye no kumenya amakosa tugomba kwirinda muri iyo gahunda. Reka turebere hamwe inzira binyuramo ngo umuntu yiyubakire imigirire mishya iboneye, ndetse n’uko wakomeza gutera intambwe mu kwivugurura mu migirire.

Akamenyero [mu migirire] ni iki?
Akamenyero [mu migirire] ni ugukururirwa gukora igikorwa runaka, cyaba icyangiza ubuzima cyangwa se igituma ubuzima burushaho kugenda neza. Akamenyero [ingeso nziza] kazakubashisha kugera ku ntego zawe, uzamuke haba mu buzima busanzwe cyangwa se mu mwuga ukora, kandi wumve uguwe neza mu mutima. Ariko tubigarutseho, siko akamenyero kose [ingeso] ari nziza.

Ubusanzwe igikorwa runaka kigengwa n’uko igihe cyose icyo gikorwa gikozwe, ubwonko burekura umusemburo w’ibyishimo wirukanka mu maraso, hakumvikana impinduka [nziza] mu mubiri. Buri gikorwa ubundi gisemburwa n’imbarutso runaka yihariye.

Dufashe urugero, niba ukunda ikawa, igihe cyose uzatambuka aho banywera ikawa ukumva impumuro yayo bizatuma wumva ushatse kunywa ikawa. Kwiyumva ujagaraye ku kazi bizagusunikira kumva watumagura ku gatabi,…

Uko hatambuka igihe, niko cya gikorwa - wakoze rimwe, ubwonko bukavubura umusemburo uzana impinduka zituma umubiri ugubwa neza- niko cya gikorwa kigenda kiba akamenyero, kikaba igikorwa gisanzwe mu mibereho yawe.

Dore zimwe mu ngero z’ibikorwa bihinduka akamenyero, kubera kubikora kenshi:

• Gucisha uburoso mu menyo igihe cyose umaze gufungura.
• Kwambara umukandara igihe cyose wicaye mu modoka.
• Gusoma akarahuri ka divayi igihe cyose ugeze mu rugo uvuye mu kazi
• Kurya ibirimo isukari / umunyu igihe cyose ugize ibiguhangayika ku kazi.
• Kurangarira muri agenda yawe kandi wagashishikajwe no gukurikira inama watumiwemo.

Kwiyubakira akamenyero mu bikorwa runaka ni uburyo ubwonko bwivumburira bubufasha gutyara kurushaho. Kuri iyi ngingo, ubwinshi bw’ibikorwa ushobora gutunganya utiriwe ubitekerezaho cyane bugaragaza imbaraga n’ubushobozi bwagutse bw’ubwonko.

Ku ruhande rumwe aka kamenyero gashobora kuba ingirakamaro.

Urugero kumenyera ko kurya indyo yuzuye kandi iringaniye buri gitondo ari isoko y’amagara mazima ntibisaba kubitekerezaho buri munsi; cyangwa se nanone kuba udakeneye buri gitondo kwiyibutsa uko batwara imodoka bisobanuye ko uba ufite uburyo bwizewe bwo kukugeza ku kazi.

Ariko ku rundi ruhande, aka kamenyero gashobora no kukujyana habi. Urugero twavuga aha, kurya inzara igihe cyose ubangamiwe bishobora kwangiza inzara zawe, cyangwa se nanone gutora akamenyero ko kutoza amenyo igihe cyose umaze kurya bishobora guteza indwara z’amenyo, harimo kubora kwayo ndetse no kuyakuka.

indwara z’amenyo, harimo kubora kwayo ndetse no kuyakuka.

Mbese hari itandukaniro hagati y’imigirire n’akamenyero?
Yego. Ahanini itandukaniro hagati ya byombi rishingiye ku kuba utekereza neza ku byo ukora. Byombi ni ibikorwa bitwinjiramo, tukabikora kenshi tubisubiramo. Ibi ni mu gihe imigirire ari ibikorwa twiyubatsemo naho akamenyero bikaba ibikorwa twisanga twakoze nta kundi kubitekerezaho kwihariye.

Kwiyubakamo imigirire ni uguhozaho, kuko utabikoze igenda ikayoyoka, naho akamenyero ni igikorwa wisangamo udakeneye gutekereza kundi kwihariye.

Urugero mu gukora imyitozo ngororamubiri, ntabwo ari ibintu byizana gutyo utabitekerejeho, nyamara ushobora kwisanga uri gukongeza itabi utiriwe ubitekerezao - niba riri mu kamenyero wiyubatsemo.

Kugira ngo imigirire/igikorwa runaka gihindukemo akamenyero, ni uko cya gikorwa wisanga wagikoze ubitekerejeho gato cyangwa se utanabitekerejeho. Urugero wimenyereje gufata umutobe ku ifunguro rwawe rya mu gitondo. Niba ushobora umunsi umwe kubyuka ukisanga urimo gutegura wa mutobe –utiriwe ubitekerezaho, ubwo uyu mutobe wamaze kuba akamenyero mu migirire yawe.

Icyo ubushakashatsi buvuga ku kamenyero mu migirire.
Ubushakashatsi ku buzima bwo mu mutwe n’imitekerereze ya muntu bwasesenguye ibijyanye n’akamenyero kagenga imigirire ya muntu.

Imigirire ishingiye ku kamenyero ni gahunda ishingiye ku kuba imigirire / imyitwarire runaka yinjira mu mibereho y’umuntu, igasigara ari igikorwa umuntu yisangamo atagombye kubitekerezaho. Gishobora kuba igikorwa kigambiriwe cyangwa se kikabaho kitagambiriwe.

Urugero, twese tuzi ko umuntu atozwa gukaraba intoki kuva akiri Umwana. Ariko nyuma y’igihe gito, iki gikorwa wisanga urimo ugikora, atari ngombwa ko wagiteguye. Ni igikorwa ubwonko bwawe bwakiriye nk’imigirire isanzwe, kubera ko wakomeje kugikora inshuro amagana…kiba igisanzwe mu buzima.

Ku rundi ruhande ariko, gusimbuza akarahure ka divayi ka buri mugoroba ikirahure cy’amazi ni ikintu ukora ugambiriye; kimwe n’uko gusimbuza igikombe cy’ikawa igikombe cy’umutobe nabyo ari igikorwa gitekerejweho.

Kimwe mu biranga ibikorwa byo mu rwego rw’imigirire y’akamenyero ni uko atari ibikorwa bibaho rimwe na rimwe. Ahubwo ni ibikorwa bikorwa kenshi gashoboka mu buzima bwa buri munsi.

Umushakashatsi Charles Duhigg, yanditse igitabo kivuga kuri iyi ngingo, aho yavuze ko “…ishingiro rya buri migirire ihinduka akamenyero mu buzima bwa buri munsi ni ‘uruziga rw’akamenyero’”.

Mu bushakashatsi bwe yavuze ko uru ruziga rw’akamenyero mu migirire / imigenzereze iyo ari yo yose rufite ishusho y’intambwe zikurikirana igihe cyose mu buryo buteye kimwe:

1. Imbarutso: Iyi ishobora kuba ahantu runaka, igihe runaka cy’umunsi, umuntu runaka, amarangamutima runaka, impumuro runaka,…Iyi mbarutso niyo rufunguzo rutangiza ingeso / imigirire / imigenzereze runaka. Ubwonko bwawe igihe cyose buba bugenzura ahagukikije bushaka ahaturuka. Imbarutso nicyo kimenyetso kibwira ubwonko ko uri hafi yo kugera ku gihembo, urugero amafaranga cyangwa se urukundo. Ibi rero nibyo bisunikira ubwonko gushishikarira intambwe ikurikiyeho.
2. Inyota: Uku kugira inyota y’igihembo nizo mbaraga zisunikira umubiri mu gikorwa runaka, kizatangira gahoro gahoro bikarangira kibaye akamenyero. Niko kuguha impamvu yo kwinjira mu gikorwa. Icyo ufitiye inyota si igikorwa ubwacyo rero, ahubwo ni imimerere y’umubiri kikugezamo: urashaka ikirahure cya divayi kubera ko nuyinywa urumva uguwe neza mu mubiri, urambara umukandara mu modoka kubera ko kuwambara bituma wumva utekanye.
3. Igisubizo / Akamenyero: Igisubizo ni ka kamenyero wiyubakamo. Gashobora gufata ishusho y’igitekerezo cyangwa se y’igikorwa: Kureba televiziyo, gutumagura agatabi, kurya chocolate, kurya inzara,…Iki gisubizo rero giterwa n’uko ya mbarutso yabashije kuzamura inyota muri wowe ndetse n’uburyo igikorwa kigoranye: uko igikorwa gisaba imbaraga nyinshi niko urushaho kudashamadukira kucyisukira. Niba igikorwa runaka kigusaba imbaraga zirenze izo witeguye kugishoramo, amahitamo azakubangukira ni ukucyihorera.
4. Igihembo: Kugubwa neza gukomoka ku misemburo [Dopamine] irekurwa n’ubwonko nk’igihembo kuri icyo gikorwa cy’akamenyero. Intego ya buri gikorwa ni igihembo: Imbarutso ivumburira ubwonko ahari igihembo, kunyoterwa [inyota] bigatera kwifuza cya gihembo, naho igisubizo kigasingira igihembo. Reka tubishushanye dutya: tuvuge ko uri gutembera mu mujyi, hanyuma ukagera ahantu hacururizwa imigati. Imbarutso izakwereka iduka ry’imigati, inyota igukumbuze umugati, naho igisubizo kigutegeke kwinjira mu iduka, kugura umugati [igihembo] no kuwurya. Twirukanka ku gihembo kubera impamvu 2: gisubiza ibyifuzo byacu, hanyuma kikanatwigisha ibikorwa tugomba kwibuka mu bihe bizaza.

Ubusanzwe bifata igihe kingana iki kwiyubakamo ingeso/akamenyero gashya?

Mu bushakashatsi bwakozwe mu mwaka wa 2009, abashakashatsi muri Kaminuza ya London, bagaragaje ko “mu mpuzandengo, muri gahunda yo kwiyubakamo akamenyero k’imigirire mishya bifata iminsi 66 kugira ngo umubiri wakire za mpinduka mu migirire nk’igikorwa kamere bidasaba gutekerezaho mbere yo kugikora”.

Ariko nanone, ubwoko bw’igikorwa / imigirire bwagize uruhare runini mu kugaragaza indeshyo y’iminsi bifata kugira ngo ya migirire yakirwe nk’isanzwe (hagati y’iminsi 18 na 254).

Muri macye, imigirire / imigenzereze imwe n’imwe iragoye kuyiyakiramo kurusha indi. Hano dufashe ishusho ifatika, gusimbuza ikawa icyayi gisanzwe bishobora kukorohera kurenza kuyireka burundu. Bisobanuye ko igihe bifata kugira ngo wiyubakemo akamenyero runaka biterwa n’uburyo bigushishikaje ndetse n’imbaraga zisabwa ngo winjire muri icyo gikorwa.

Muri gahunda yo guhindura / gusimbuza imigirire / akamenyero / ingeso, hari amwe mu makosa agomba kwirindwa.

Kutabasha kwigenzura mu isi / ubuzima ubayemo.

Kutita ku kugenzura ubuzima ubayemo biri mu nzitizi zagutambamira mu guhindura imigenzereze runaka ushaka kwiyaka: niba ukomeje kugendera mu kigare cya bagenzi bawe muri resitora, ntuzabasha kwiyaka imigirire yo kurya ibihari mu masaha y’ikiruhuko ngo ubashe kurya ibyo uhisemo kandi ugenzura. Aha rero ibyiza ni ukwiyaka ikigare kikurisha ibyo utagenzura, ahubwo ukagendana n’inshuti zigenzura uburyo ziryamo. Ibi rero ni kimwe ku migirire / imigenzereze: gerageza kugendana n’isi igufasha mu gushyigikira impinduka wiyemeje, witaze isi igutambamira muri iyi gahunda.

Uri kugerageza guhindura imigirire / ingeso nyinshi icyarimwe.

Kugambirira kwiyaka imigirire / ingeso nyinshi icyarimwe bizatuma wiyumva uhangayitse kandi bikurenze. Nk’uko twabibonye haruguru, niba igikorwa runaka kigusaba imbaraga zirenze izo witeguye kugishoramo, amahitamo azakorohera ni ukukireka.

Inama itangwa n’inzobere ni uko wahitamo ingeso imwe ubanza guhangana nayo, ukayigenera igihe, wamara kuyitunganya ukabona kwadukira indi.

Urifuza guhindura ingeso, ariko ntabwo ‘bigufasheho’.

Ingeso nziza / imigenzereze iboneye ifata igihe no gukomeza kuyimenyereza kugira ngo ifate. Ibi bisobanuye ko ukeneye kwihangana ndetse no kwiha igihe gikwiriye kugira ngo ugere kuri izi ntego. Wibuke ko twabonye hejuru ko bifata hagati y’iminsi 18 – 254 kugira ngo umubiri ubashe kwakira ingeso / imigenzereze mishya.

Gushishikazwa birenze n’ikizava muri gahunda urimo [intego za bugufi].

Umugabane munini muri twe ni abahanga amaso kurasa ku ntego z’igihe gito [za bugufi], urugero nko kugabanuka ibiro runaka mu gihe runaka, cyangwa se kuzigama amafaranga runaka ahagije kugura mudasobwa nshya. Ariko urufunguzo ku mpinduka zirambye mu buzima ni uguhindura imibereho. Mu kigwi cyo gutumbira impinduka z’igihe gito, ihatire gushyira kuri gahunda imibereho yawe mu mirongo yagutse.

Kwibeshya ko impinduka nto ntacyo zivuze mu ntego zagutse.

Bibaho ko ducika intege muri gahunda yo kwiyaka ingeso / imigirire runaka na mbere yo gutangira kubigerageza. Tugatinya ko mu kwinjira muri iyi gahunda, biri budusabe gukora impinduka zikaze mu mibereho yacu. Tukibagirwa ko buri munsi tugendana n’ubushobozi bwo gutera intambwe / kwivugurura [tumanuka cyangwa se tuzamuka].

Mu kigwi cyo guhangayikwa na gahunda yose muri rusange, tangirana n’impinduka nto, zifatika. Mu gihe izi mpinduka nto zimaze kujya mu buryo, zizagufungurira inzira yo gusingira impinduka zagutse.

¹ Muri iyi nyandiko, ijambo ‘ingeso’ n’ijambo ‘imigirire’ birakoreshwa mu buryo bumwe.

² https://www.betterup.com/blog/author/erin-eatough-phd.

³ https://www.betterup.com/blog/building-habits.

⁴ https://www.news.mit.edu/2015/neurons-drive-habit-0819

⁵ “The Power of Habit” by Charles Duhigg.

⁶ https://www.ucl.ac.uk/ ; https://www.onlinelibrary.wiley.com/doi/abs/10.1002/ejsp.674 ; https://www.betterup.com/blog/behavior-change.

⁷ https://www.betterup.com/blog/worry?