如何透過運動來提升專注力? (by 侯鐘堡醫師&吳孟潔職能治療師)
在這個多螢(筆電、平板、手機)的時代,資訊量不止爆炸,廣告還一個比一個吸引人。當你想專心工作的時候,Line訊息、臉書訊息、無處不在的各種廣告很容易讓人分心。如何提升專注力呢?今天來告訴大家大腦形成專心過程,以及如何透過運動來提升專注力!
無論是上班、上課需要的長時間專注,或是追劇時沈浸在劇情裡,還是打電動樂在其中的的狀態,其實不是單純那件事有壓力、吸引人或是很好玩那麼簡單。你的大腦其實做了很多事情才能讓你專心,反過來說,那些令你分心的事物也是透過類似的方法來搶走你的注意力。以下是我整理自《運動改造大腦》這本書裡面的重點,來講大腦專注的過程,比起原文教科書來說好懂又好記!
大腦專注的過程
1, 覺醒:
一開始的時候你的大腦處與放空的狀態,清醒且舒適。
如果這時候有個刺激,例如手機震動,腦幹中的藍斑核會先製造正腎上腺素來讓腦部進入警戒狀態,準備處理各種感覺刺激。你轉頭望向手機,或者….你可能會開始找你亂丟的手機XD
2, 動機與報償:
當你看到手機的時候,發現是老闆的Line訊息,預覽寫著「期待你今天下午的企劃案…」。這時候你大腦內的伏隔核會傳送訊號給大腦其他相關部門讓他們開始工作。伏隔核是一群多巴胺相關的神經元組成的,負責掌管人們對於愉悅、慾望、上癮之類的表現。
「剉屎,我忘記有企劃案這件事了!」你的大腦這時候有解決問題的慾望。對了,看到美食、帥哥美女、好喝的咖啡基本上也是啟動類似的慾望機制。
3, 執行功能:
現在你的大腦準備好要面對「防止企劃案開天窗」這個任務。它會快速做思考、排序、計畫、並且演練與評估各種後果。
「我得趕快回復老闆訊息,這是當下最重要的事。然後離下午四點要交的企劃案我還有兩個小時,我還有時間可以趕快生出一篇,如果沒回覆訊息老闆可能會跑下來問我有沒有看到訊息,那會很慘;四點沒交出去我明天就不用來上班了!」
這時候正腎上腺素可以加強神經訊號的品質,而且多巴胺能夠讓腦細胞暫時不理會其他訊號。你開始全心全意想解決這個火燒屁股的企劃案,不想理會剛剛門縫飛進來的一隻蚊子,思索著企劃案的內容與可行性,不會因為靈光一閃的新方案就忘了舊的。你可以在腦中做排序、評估、決策,同時還能注意到所剩不多的時間。
其他重要的東東:小腦和基底核,他們能讓上面三個步驟可以流暢的轉換,讓你瞬間感受火燒屁股的緊張刺激感,然後非常專注來挽救這場災難。
專注力的主角是正腎上腺素和多巴胺
也就是說,如果你想要增加大腦專注的能力,那就必須增加這兩個神經傳導物質的含量。同時這也是注意力不足過動症(ADHD)藥物治療要抑制大腦再回收的物質。然而除了藥物以外,我們也可以透過運動來刺激正腎上腺素與多巴胺的分泌。
那我們要做哪些運動來提高專注力呢?
對一般人來說有氧運動是很有幫助的,只要是達到你最大心跳率 65~75% 的運動,持續進行 20~30 分鐘,都會有不錯的提高正腎上腺素、多巴胺的效果,例如游泳、跑步、騎腳踏車。
針對注意力比較不易集中,甚至是符合注意力不足過動症(ADHD)診斷的人,體力和腦力結合的有趣運動會更好,例如武術、體操。因為這些運動可以讓整個注意力系統全部動起來!對這些人來說是更好玩的!有些人會覺得長跑比較無聊會放空。
那對於小孩子呢?如何在遊戲的過程結合有氧,不只提升肢體協調性、提升注意力、甚至增加人際互動,我會推薦例如鬼抓人、紅綠燈這類型的遊戲。
所以開頭的那個企劃案有因為專注力而提升嗎?不,因為門縫跑進來的蚊子很煩,為了打牠而延誤了一些時間。什麼?你沒有注意到我寫了蚊子在文章裡頭?罰你重看一遍。
合作撰寫:
好痛痛(粉絲頁)、侯鐘堡醫師&吳孟潔職能治療師(專欄頁面) (診所網站)
註:本部落格文章是以科普、衛教為出發點,不代表任何人的生理狀況。每個人的身體皆不相同,有任何疑問請詢問自己的醫師、物理治療師、專業教練。
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