Lokho i-neuroscience ekusho ngempela mayelana nemikhuba yakho yesikrini, ukulala, ukugxila, nokucindezeleka — nokuthi yiziphi izindlela ucwaningo olukhombisa ukuthi zingakusiza uziguqule.
Amapodikasti ohambeni, umculo ekhishini, ividiyo ngesikhathi upheka, umsindo ezindlebeni zakho usuku lonke. Ukugcwalisa wonke umzuzwana ngomsindo kuwuhlobo lomsindo lwe-doomscrolling — futhi kunomthelela ofanayo. Nakhu ukuthi kungani ukuthula okuncane kubalulekile.
Ukuzama ukwenza izinto eziningi ngesikhathi esisodwa kubukeka njengokukhiqiza nokusebenza kahle. Ucwaningo luthi akunjalo nakancane — empeleni okwenzayo ukushintshashintsha ngokushesha, okuba kancane, kube namaphutha amaningi, futhi kukhathaze kakhulu kunokwenza into eyodwa ngesikhathi. Nansi ubufakazi.
Uma kungekho muntu omunye oseduze — esihlibhini, emgqeni, egumbini elithule — ifoni iyakhishwa. Sikwenze ukuba sodwa nemicabango yethu sekucishe kungabekezeleleki. Nakhu esikubalekelayo, nokuthi kungani kuwufanele ukuhlala nakho.
Ukuyeka ukuskrola kushiya isikhala esingenalutho — futhi yileso sikhala esikudonsela emuva. Into eshodayo ezelulekweni eziningi ezithi 'sebenzisa ifoni yakho kancane' impendulo esekulungele yombuzo othi 'bese kwenzekani?' Nakhu ukuthi ungayakha kanjani.
Ukuyeka izinkundla zokuxhumana kuzwakala sengathi konke noma lutho — uqhubeke nokuskrola izindaba ezimbi noma ususe i-akhawunti yakho unomphelo. Kukhona inketho ephakathi ehlakaniphe kakhulu cishe akekho okhuluma ngayo: susa uhlelo lokusebenza, ugcine i-akhawunti. Nansi ukuthi kungani isebenza kahle kangaka.
Amehlo akhathele, omile ngemva kokusebenzisa izikrini athinta cishe ingxenye noma ngaphezulu yabasebenzisi bamakhompyutha. Kubangelwa yini, kungani izibuko zokukhanya okuluhlaza zingase zingasizi, nokuthi yini esiza.
Ukuhumuza, ukugeza umphimbo, amabhavu eqhwa, iziqeshana zendlebe: okushiwo wubufakazi mayelana namaqhinga e-vagus nerve, nokuzivocavoca okukodwa kwemizuzu emihlanu okusebenza ngempela.
Izingxoxo zeqembu ezingapheli, imilayezo engu-200 engakafundwa, isibopho sokuhambisana nakho konke — ukukhathala ngenxa yemilayezo kuyinto yangempela, futhi kancane kancane kuyakuqeda amandla. Nakhu ukuthi kungani ukuthumela imilayezo kweqembu okuqhubekayo kukukhathaza nokuthi ungazibekela kanjani imingcele ngaphandle kokuzizwa unecala.
Usuzwile ukuthi abantu manje banesikhathi sokunaka esifushane kunesesenhlanzi yegolide. Lokho kuwumbono oyiphutha — leso sibalo siqanjwe nje. Kodwa umuzwa wokuthi ukugxila kwakho sekunciphe ngempela ukhona. Nakhu okushintshe ngempela.
Sixhumeke kakhulu kunanoma yibaphi abantu emlandweni — kodwa sisodwa kakhulu. Inkundla zokuxhumana zathembisa ukuxhumana futhi zivame ukuletha okuphambene nalokho. Nansi le ndida esenhliziyweni yako, nokuthi yini empeleni egcwalisa isikhala.
Usuku olungenafoni luzwakala luyinto yokukubuyisela esimeni kuze kufike ihora lesibili, lapho usuqala ukungabe usahlaliseka. Nansi indlela yokuhlela oluzosebenza ngempela — okumele ukulindele, ukuthi uzilungiselele kanjani, nokuthi kungani lawo mahora okuqala anzima eyona nto esemqoka.
Wake wafunda amahora amaningi. Manje uphinda ufunde leso sigaba izikhathi ezintathu bese ubamba ifoni yakho. Ukufunda ngokujulile kuyikhono elibuthaka elidliwa kancane kancane ukuskrola — kodwa lingakhiwa kabusha. Nakhu ukuthi kanjani.
Abazali bakhathazeka kakhulu ngesikhathi izingane zabo ezisichitha ezikrinini, kodwa bona bona beskrola emafonini abo ngesikhathi sedina. Izingane zifunda imikhuba yokusebenzisa ifoni ngokukubuka, hhayi ngokulalela imingcele oyibekayo. Nakhu ukuthi kungani indlela wena owusebenzisa ngayo ifoni ibaluleke kakhulu kunanoma yimuphi umthetho owubekayo.
Lokhu akusona isimo samandla okuzibamba — ubhekene namaqembu abaklami umsebenzi wawo uwukukugcina uskrola. Nanka amasu athile, ahloswe ngamabomu, akhelwe ngaphakathi ezinhlelweni zakho zokusebenza, nokuthi kungani ukuwabiza ngegama kunciphisa amandla awo.
Lowo muzwa wobuhlungu entanyeni nasemahlombe unomthombo okungenzeka kakhulu: into oyibamba amahora amaningi ngosuku. Nakhu ukuthi 'text neck' iyini ngempela, ukuthi ucwaningo lukusekela ini nokungakusekeli, nezixazululo ezilula ezisiza.
Izinyathelo eziqondile zokushintsha i-iPhone noma i-Android ibe yi-grayscale, kanye nengqondo yokuthi kungani ukususa umbala kwehlisa isifiso sokuyicosha njalo.
Ukubuka uhlelo manje kusho ukubuka uhlelo NOKUPHELA upheqa ifoni yakho. Lokhu 'ukusebenzisa isikrini sesibili' kubonakala kuphumuzayo, kodwa kukushiya ungakhumbuli lutho futhi uphumule kancane. Nansi ukuthi ukuhlukanisa ukunaka kwakho kukubiza ngani empeleni.
Uzwa ifoni yakho idlidliza ephaketheni lakho — kodwa akukho saziso, futhi kwesinye isikhathi ayikho ngisho ifoni. Lokhu kudlidliza okungamanga kuyaxaka, kuvamile kakhulu, futhi kukhombisa kancane ukuthi ubuchopho bakho busezijwayele kangakanani kudivayisi yakho.
Ucingo lwenza isithukuthezi saba yinto ongayikhetha, futhi sasiluqeda. Kodwa isithukuthezi sasinomsebenzi wangempela — ekudaleni kwakho, emuzwa wakho wokuthi ungubani, nasemandleni akho okucabanga. Nakhu esakulahlekelwa ngakho, nokuthi kungani kufanelekile ukukubuyisa.
Izindawo zokuphumula ze-digital detox, ukuzila i-dopamine, izinselelo zezinsuku ezingu-30, nezivimbeli zohlelo lokusebenza — imboni yonke ikuthengisela izindlela zokusebenzisa ifoni yakho kancane. Sidlule ezifundweni zangempela. Iningi lamathiphu adumile alisebenzi. Okusala akugqamile, kushibhile, futhi kuyasebenza.
Ezifundweni ezinkulu, amahora ansuku zonke achaza ngaphansi kuka-1% womehluko enhlalakahleni yentsha. Kungani kungekho nombolo ephephile kubantu abadala, nemibuzo emi-3 ebikezela umonakalo kangcono.
Ukuzibekela izinto phansi akusikho ubuvila — wukugwema okungokomzwelo. Futhi ifoni yakho iyithuluzi lokugwema elisebenza kahle kakhulu elake lakhiwa. Nakhu ukuthi kungani uyayifinyelela umzuzwana nje umsebenzi uba nzima, nokuthi ungayinqamula kanjani le mpendulo ezenzakalelayo.
Ukuzwa sengathi uphuthelwa kubonakala sengathi kumayelana nemicimbi ongayi kuyo. Empeleni kumayelana ne-feed eyakhiwe ukuze ikubonise izikhathi ezinhle kakhulu zawo wonke umuntu ngasikhathi sinye. Nansi indlela i-FOMO esebenza ngayo nokuthi ungayithulisa kanjani ngempela.
Ukudlidliza ngakunye kuyintela encane ekunakeni kwakho — futhi uyayikhokha izikhathi ezingamakhulu ngosuku. Nansi ukuthi kungani ukugcwala kwezaziso konakalisa ukugxila kwakho nomoya wakho, kanye nesixazululo esibukeka sisikhulu kodwa esisebenza ngempela.
Uyazi ukuthi izindaba ziyakuphatha kabi. Kodwa noma kunjalo uyaqhubeka uskrola. Ukuskrola izindaba ezimbi akusona isilela sokuzibamba — kuwumuzwa wakho wokuzivikela othathwe yisiphakeli sezindaba esingapheli. Nakhu okwenzekayo nokuthi ungakumisa kanjani.
Ubuncane bedijithali abusho ukususa konke bese uzikhipha kunethiwekhi. Umqondo lona ucace nakakhulu: yiba nenhloso eqinile ngezinto ezimbalwa eziwusizo ngempela futhi ezifanele indawo yazo. Nansi inguqulo esebenzayo.
"Ukuzila i-dopamine" yasabalala kakhulu njengendlela yokusetha kabusha uhlelo lomvuzo lobuchopho bakho. Inkinga: awukwazi ukuzila i-dopamine, futhi inguqulo edumile ayiqondi kahle ukuthi i-dopamine yenzani ngempela. Nakhu okuyiqiniso ngaphansi kwaleyo nkolelo eyiphutha.
Wake wazizwa sengathi umqondo wakho uqhuma uya ezindaweni eziningi futhi awukwazi nhlobo ukuzinza entweni eyodwa? Kunegama lalokho — popcorn brain — futhi lichaza ukuthi kungani ukuthula sekuzwakala sekungasabekezeleleki.
Oxford ikubize ngo-Gama Lonyaka. Wonke umuntu uyayisebenzisa. Kodwa empeleni kwenzekani uma uzizwa ingqondo yakho seyiba sengathi iyancibilika ngemva kwamahora amaningi uskrola? Nansi isayensi yangempela ngemuva kwaleyo meme.
I-Nomophobia — ukukhathazeka ngokungabi nayo ifoni yakho — kuthinta iningi labasebenzisi bama-smartphone. Nansi into ucwaningo oluyisho ngempela, ukuthi ungayibona kanjani, yini eyibangela, nokuthi yini esiza ngempela.
Imizuzu yokuqala engamashumi amabili ngemva kokuvuka buthule ibeka umqondo wosuku lwakho lonke — futhi abantu abaningi bayinika ngqo ku-feed eklanyelwe ukubacasula. Nakhu ongakwenza ngalelo sikhathi esikhundleni salokho, ngaphandle kwenqubo yamahora amabili yomfundisi.
"Ukulutha yifoni" kusetshenziswa ngokungacacile, kodwa abacwaningi sebechaze izimpawu ezithile, ezilinganayo zokusebenzisa i-smartphone ngendlela eyinkinga. Nakhu ubufakazi obukhombisa ngempela — nokuthi ungawubona kanjani umehluko phakathi kokusebenzisa kakhulu nenkinga yangempela.
Inkungu yobuchopho ayiyona into engacacile noma eqanjiwe — inezimbangela ezithile, ezibonakalayo. Nakhu okushiwo ucwaningo ukuthi kusemva kwayo nokuthi yini empeleni esebenzayo ukuyisusa.
Imihlahlandlela ithi "2 hours maximum" kodwa ayichazi ukuthi kungani — noma ukuthi yini ebalulekile ngempela. Nakhu ukuhlaziya okusekelwe ocwaningweni kokuthi izikrini ziwuthinta kanjani ubuchopho obusakhula nokuthi lokho kusho ukuthini empilweni yansuku zonke.
Abantu babika ukuthuthuka okukhulu ngemva kokuthatha ikhefu ezikrinini. Nansi okwenzeka ngempela, ngokocwaningo — nokuthi yini edingekayo ngempela ukuze kube ne-detox engokoqobo.
Sekunezizwe eziningi manje ezivimbe omakhalekhukhwini ezikoleni. Idatha yokuqala isiyaqala ukufika. Nansi into eyenzeke ngempela — nokuthi lokho kusitshelani ngomakhalekhukhwini nobuchopho babantu abasha.
Amathuluzi e-AI aqhubekayo, ukukhiqizwa kokuqukethwe okungapheli, nezimpendulo ezihlala zitholakala — abantu abaningi babika uhlobo olusha lokukhathala kwengqondo. Isayensi yobuchopho ichaza ukuthi kungani lokhu kwenzeka, nokuthi yini okufanele uyenze ngakho.
Ukubuka ifoni yakho kancane phakathi nengxoxo kubonakala kungelutho. Kumuntu ohlezi phambi kwakho, kuwumlayezo omncane: lesi sikrini singase sibaluleke kakhulu kunawe. Uma lokhu kuphindaphindwa izikhathi eziyinkulungwane, ucwaningo luba nzima ukulwamukela.
Udinga ukulala. Akukho okukuvimbayo ukuthi uye embhedeni. Nokho usakhona ngo-1 ekuseni, usaqhubeka nokuskrola. Lokhu kunegama — futhi kunesizathu sokuthi cishe akuhlangene nhlobo namandla okuzithiba.
Ukupheqa okungalawuleki akuyona inkinga yamandla entando. Kungumphumela ohlosiwe wezinhlelo eziklanyelwe ukuthi ungakwazi ukuphunyuka kuzo. Nakhu okwenzeka ebuchosheni bakho — nokuthi yini empeleni ekushintshayo.
Umbono odumile we-dopamine detox awulungile kakhulu. Nansi lokho i-neuroscience empeleni ekusekelayo — kanye nohlelo olungokoqobo olusekelwe kulokho.
Ifoni yakho iwumsindo we-alamu yakho, ngakho ihlala eceleni kombhede wakho — futhi lokho kuvumelana okuncane nje buthule konakalisa ubuthongo bakho futhi kuthathe izintambo zezimini zakho zasekuseni. Nakhu okwenzeka ngempela, nokulungisa okushibhile ngokumangazayo.
Into yokuqala abantu abaningi abayenza uma bevuka ukubheka ifoni yabo. Kuzwakala sengathi uyazibeka esimweni. Empeleni kunika isigamu sehora sakho sokuqala, esivikeleka kancane kakhulu, izinhlelo zabanye abantu — nakhu okushiwo ucwaningo ngempela, kanye nehora lokuqala elingcono.
Ukugxila okuqhubekayo yikhono lengqondo elidala inani elikhulu kakhulu — futhi liya ngokuya lingavamile ngoba imikhiqizo yedijithali yakhiwa ukuze ihlukanise ukunaka. Nansi isayensi yobuchopho kanye nenqubo esebenzayo.
Ifoni yakho ayikuphazamisi nje kuphela — iyaqhubeka nokudonsa ukunaka kwakho noma ilele ibheke phansi. Nansi isayensi nokuthi yini ongayenza ngakho.
Ukukhathala kwakho akuveli ekulaleni kancane kakhulu. Kuvela ohlelweni lwezinzwa olusebenza ngemodi yezimo eziphuthumayo — futhi ifoni yakho ingesinye sezizathu ezinkulu zalokho.
Iphone yakho ayikuphazamisi nje kuphela — ifundisa isimiso sakho sezinzwa ukuba sikhathazeke. Isayensi ye-nomophobia, ukucindezeleka okubangelwa izaziso, nokukhathazeka okulindelekile kuchaza ukuthi kungani lokho kwenzeka, nokuthi yini empeleni esiza.
Ukuziqhathanisa nabanye kuyisifiso esiyisisekelo somuntu — kodwa izinkundla zokuxhumana sezikusebenzise ngokumelene nawe. Nakhu okwenzeka ebuchosheni bakho nokuthi ungawuphula kanjani lo mjikelezo.
Yonke imikhuba onayo — emihle noma emibi — iqhutshwa yindlela efanayo ebuchosheni. Ukuwuqonda kuyisinyathelo sokuqala sokushintsha ngempela.
Ukukhanya okuluhlaza kusolwa kakhulu — kodwa isizathu sangempela sokuthi izikrini ziphazamise ubuthongo bakho sithakazelisa kakhulu, futhi isixazululo siyinto abantu abaningi abayishaya indiva ngokuphelele.
Iningi lezeluleko zesikhathi sesikrini likutshela ukuthi "vele ubeke eceleni ifoni yakho." Lokho akusebenzi — futhi isayensi yobuchopho ichaza kahle ukuthi kungani. Nansi into esebenzayo.
I-Unwire iguqula ucwaningo olufundayo lube uhlelo lwakho lokwenza — ukuxilongwa kwe-AI, ukulandela imikhuba ngendlela ehlelekile, nomtapo wezincwadi wokufunda ophelele. Mahhala ku-iOS naku-Android.
