{"id":618,"date":"2023-07-09T10:39:50","date_gmt":"2023-07-09T10:39:50","guid":{"rendered":"https:\/\/www.kariyer.net\/universite-rehberi-blog\/?p=618"},"modified":"2023-07-09T18:36:27","modified_gmt":"2023-07-09T18:36:27","slug":"odaklanma-sorunumla-nasil-bas-edebilirim-dikkatimi-nasil-guclendirebilirim","status":"publish","type":"post","link":"https:\/\/www.kariyer.net\/universite-rehberi-blog\/odaklanma-sorunumla-nasil-bas-edebilirim-dikkatimi-nasil-guclendirebilirim\/","title":{"rendered":"Odaklanma sorunumla nas\u0131l ba\u015f edebilirim? Dikkatimi nas\u0131l g\u00fc\u00e7lendirebilirim?\u00a0"},"content":{"rendered":"\n

\u00dcniversiteye haz\u0131rl\u0131k s\u00fcrecinde \u00f6\u011frencilerin s\u0131kl\u0131kla sordu\u011fu bu soruyu, Psikolojik Dan\u0131\u015fman Dr. Zeynep Adilo\u011flu senin i\u00e7in \u00dcniversite Rehberi Blog’da cevaplad\u0131. <\/strong><\/p>\n\n\n\n

\u00d6\u011frencilerin okul ile ilgili \u00e7al\u0131\u015fmalar\u0131nda ba\u015far\u0131s\u0131zl\u0131k g\u00f6stermelerinin en \u00f6nemli nedenlerinden biri, dikkat etme ve dikkati s\u00fcrd\u00fcrmedeki yetersizlikleridir. Dikkat, \u00f6\u011frenmede ve haf\u0131zada \u00e7ok \u00f6nemli bir rol oynar. Dolay\u0131s\u0131yla dikkatin bili\u015fsel performanstaki \u00f6nemi tart\u0131\u015f\u0131lmazd\u0131r. Ara\u015ft\u0131rmac\u0131lara g\u00f6re ger\u00e7ekten bir \u015feyler \u00f6\u011frenmek istiyorsak, dikkat mekanizmam\u0131z hayati \u00f6nemdedir. S\u0131navlara haz\u0131rlan\u0131rken veya \u00e7e\u015fitli i\u015flerini yaparken dikkatini g\u00fc\u00e7lendirmek, \u00f6\u011frenme h\u0131z\u0131n\u0131 ve ba\u015far\u0131n\u0131 artt\u0131rmana yard\u0131mc\u0131 olur. Dikkat, zihnini belirli bir faaliyete yo\u011funla\u015ft\u0131rma ve s\u00fcrd\u00fcrme yetene\u011fidir. Dikkat ve odaklanma sorunu ise dikkatini bir i\u015fe verememe veya s\u00fcrd\u00fcrememe \u015feklinde ortaya \u00e7\u0131kar. Odaklanma sorunlar\u0131n\u0131n alt\u0131nda yatan etkenlerden en \u00f6nemlileri;<\/strong> stres, kayg\u0131, isteksizlik, ba\u015far\u0131s\u0131zl\u0131k endi\u015fesi, ama\u00e7s\u0131zl\u0131k, hormonlar, uyku sorunlar\u0131, psikolojik veya ailevi sorunlar, DEHB vb. olarak say\u0131labilir. Dikkat ve odaklanma g\u00fc\u00e7l\u00fckleri ba\u015far\u0131n\u0131n d\u00fc\u015fmesine ve kendine g\u00fcveninin zay\u0131flamas\u0131na neden olabilir. <\/p>\n\n\n\n

Odaklanma sorunum nas\u0131l \u00e7\u00f6z\u00fcl\u00fcr?<\/strong> <\/h2>\n\n\n\n

Odaklanma sorunlar\u0131n\u0131 \u00e7\u00f6zmek i\u00e7in \u00f6ncelikle hedef belirlemelisin. Odaklanma s\u00fcrecinde seni motive edecek hedefin olmal\u0131. Se\u00e7mek istedi\u011fin meslek, yerle\u015fme puan\u0131, be\u011fendi\u011fin \u00fcniversiteler gibi hedefler odaklanman\u0131 sa\u011flar, motive eder ve verimini artt\u0131r\u0131r. <\/p>\n\n\n\n

Daha sonra \u00e7al\u0131\u015fma ortam\u0131n\u0131 d\u00fczenleyerek devam edebilirsin. \u00c7al\u0131\u015fma ortam\u0131n\u0131 dikkat da\u011f\u0131t\u0131c\u0131 olmas\u0131 bak\u0131m\u0131ndan de\u011ferlendir. Dikkat da\u011f\u0131t\u0131c\u0131lar, o an i\u00e7in \u00f6nemli olmayan sesler, g\u00f6r\u00fcnt\u00fcler ya da d\u00fc\u015f\u00fcncelerdir. Bu fakt\u00f6rleri filtrele; dikkatin yo\u011funla\u015ft\u0131r\u0131laca\u011f\u0131 en \u00f6nemli \u015feyi se\u00e7 ve \u00f6nemsiz \u015feyleri ele. Is\u0131, \u0131\u015f\u0131k, g\u00fcr\u00fclt\u00fc, teknolojik aletler gibi d\u0131\u015f uyaranlar\u0131 da ortamdan uzakla\u015ft\u0131r veya azalt. <\/p>\n\n\n\n

\u00c7al\u0131\u015fmalar\u0131nda yaln\u0131zca bir g\u00f6reve odaklanmal\u0131s\u0131n. Ayn\u0131 anda birden fazla g\u00f6revi yapmaya \u00e7al\u0131\u015fmak dikkatini b\u00f6lmene neden olur. Bu da her bir i\u015fte performans\u0131n\u0131 d\u00fc\u015f\u00fcrebilir. Bir g\u00f6reve ba\u015flamadan \u00f6nce, yaparken ve sonras\u0131nda kendini izlemeli ve denetlemelisin. \u0130\u015fin iyi yap\u0131l\u0131p yap\u0131lmad\u0131\u011f\u0131n\u0131 denetle ve kendine geri bildirim ver. Bunlar\u0131n yan\u0131nda \u00e7al\u0131\u015fmalar\u0131n\u0131 d\u00fczenli mola vererek planlayabilirsin. Mola vermek zihnini dinlendirir ve enerjini yeniler. Belirli aral\u0131klarla s\u00fcresi s\u0131n\u0131rl\u0131 molalar ver ve bu molalarda su i\u00e7mek, bedenini esnetmek, y\u00fcr\u00fcmek, nefes \u00e7al\u0131\u015fmas\u0131 yapmak gibi rahatlat\u0131c\u0131 ve canland\u0131r\u0131c\u0131 \u015feyler yap. Dikkatin duygu durumu ve beden duyumu ile ili\u015fkisi vard\u0131r ve kendinin bu a\u00e7\u0131lardan fark\u0131nda olmal\u0131s\u0131n. E\u011fer odaklanma sorunlar\u0131n devam eder ve hayat\u0131n\u0131 etkilemeye ba\u015flarsa bir uzman deste\u011fi almaktan \u00e7ekinmemelisin. <\/p>\n\n\n\n

Hangi egzersizler dikkatimi g\u00fc\u00e7lendirir?<\/strong> <\/h2>\n\n\n\n

Meditasyon<\/strong><\/h3>\n\n\n\n

Meditasyon yaparken, nefesine ve bedenine odaklanarak zihnini sakinle\u015ftirir ve d\u0131\u015f uyaranlardan uzakla\u015f\u0131rs\u0131n. Meditasyon yapmak i\u00e7in sessiz ve rahat bir ortam se\u00e7 ve g\u00fcnde 10-15 dakikan\u0131 ay\u0131r. <\/p>\n\n\n\n

Dikkat oda\u011f\u0131 \u00e7al\u0131\u015fmas\u0131<\/strong><\/h3>\n\n\n\n

Bu \u00e7al\u0131\u015fmada <\/strong>herhangi bir nesne se\u00e7. <\/strong>T\u00fcm dikkatini o nesneye vermeye \u00e7al\u0131\u015farak yak\u0131ndan incele, detaylar\u0131n\u0131 fark et. <\/strong>Akl\u0131na gelen ba\u015fka d\u00fc\u015f\u00fcnceler olursa bir k\u00e2\u011f\u0131da yaz. Nesneyi kald\u0131r ve detaylar\u0131 hat\u0131rlamaya \u00e7al\u0131\u015f. Bu egzersizi d\u00fczenli yapt\u0131\u011f\u0131nda akl\u0131na gelen di\u011fer d\u00fc\u015f\u00fcncelerde azalma oldu\u011funu ve odaklanman\u0131n g\u00fc\u00e7lendi\u011fini g\u00f6receksin. <\/p>\n\n\n\n

Zihinsel egzersizler\/konsantrasyon oyunlar\u0131<\/strong><\/h3>\n\n\n\n

Bulmaca \u00e7\u00f6zmek, zek\u00e2 oyunlar\u0131 oynamak, matematik problemi \u00e7\u00f6zmek gibi zihni aktif tutan egzersizler yapabilirsin. Bu \u00e7al\u0131\u015fmalarla hem e\u011flenirsin hem de geli\u015firsin. <\/p>\n\n\n\n

Nefes egzersizleri<\/strong><\/h3>\n\n\n\n

Nefes egzersizleri beynin nefes almak gibi tek bir \u015feye odaklanmas\u0131n\u0131 sa\u011flar. Balon \u015fi\u015firme, baloncuk \u00e7\u0131karma, k\u00fc\u00e7\u00fck toplar\u0131 \u00fcfleyerek hareket ettirme, mum \u00fcfleme, \u00fcflemeli m\u00fczik aletleri gibi nefes kullan\u0131larak yap\u0131lan egzersizler dikkat s\u00fcresini artt\u0131r\u0131r. <\/p>\n\n\n\n

Y\u00fcr\u00fcy\u00fc\u015f ve a\u00e7\u0131k hava<\/strong><\/h3>\n\n\n\n

Odaklanma becerini \u201cfark\u0131ndal\u0131kl\u0131 y\u00fcr\u00fcy\u00fc\u015f\u201d ile geli\u015ftirebilirsin. Do\u011fa y\u00fcr\u00fcy\u00fc\u015flerinin sana hissettirdiklerini ve bedensel duyumlar\u0131n\u0131 (koku, ses, g\u00f6r\u00fcnt\u00fc) fark etmeye \u00e7al\u0131\u015f. <\/p>\n\n\n\n

Dikkat g\u00fc\u00e7lendirme e\u011fitim programlar\u0131<\/strong><\/h3>\n\n\n\n

Yap\u0131land\u0131r\u0131lm\u0131\u015f egzersizler i\u00e7eren programlara kat\u0131labilirsin. Bu egzersizleri d\u00fczenli olarak yaparak dikkat g\u00fc\u00e7lendirme becerilerini geli\u015ftirebilirsin. Dikkatini g\u00fc\u00e7lendirmek i\u00e7in kendine zaman ay\u0131rmal\u0131 ve sab\u0131rl\u0131 olmal\u0131s\u0131n. <\/p>\n\n\n

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\"\"<\/figure>\n<\/div>\n\n\n

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Konuk Yazar: Dr. Zeynep Adilo\u011flu <\/h3>\n\n\n\n

Psikolojik Dan\u0131\u015fman<\/h3>\n\n
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\u00dcniversiteye haz\u0131rl\u0131k s\u00fcrecinde \u00f6\u011frencilerin s\u0131kl\u0131kla sordu\u011fu bu soruyu, Psikolojik Dan\u0131\u015fman Dr. Zeynep Adilo\u011flu senin i\u00e7in \u00dcniversite Rehberi Blog’da cevaplad\u0131. \u00d6\u011frencilerin okul ile ilgili \u00e7al\u0131\u015fmalar\u0131nda ba\u015far\u0131s\u0131zl\u0131k g\u00f6stermelerinin en \u00f6nemli nedenlerinden biri, dikkat etme ve dikkati s\u00fcrd\u00fcrmedeki yetersizlikleridir. Dikkat, \u00f6\u011frenmede ve haf\u0131zada \u00e7ok \u00f6nemli bir rol oynar. Dolay\u0131s\u0131yla dikkatin bili\u015fsel performanstaki \u00f6nemi tart\u0131\u015f\u0131lmazd\u0131r. Ara\u015ft\u0131rmac\u0131lara g\u00f6re ger\u00e7ekten bir […]<\/p>\n\n

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