Awusahlali Ekuthuleni — futhi Ubuchopho Bakho Buyakubona

Cabanga ngesikhathi sokugcina owaba sesithulweni sangempela — kungabikho mculo, kungabikho ipodikasti, kungabikho vidiyo edlala ngemuva, kungabikho lutho ezindlebeni zakho. Kubantu abaningi, lokhu cishe akusenzeki nhlobo. Ohambweni kuba nepodikasti, ekhishini kube nomculo, endleleni eya emsebenzini kube ne-audiobook, imisebenzi yasendlini ibe nevidiyo. Sithe cwaka sagubuzele usuku lwethu lonke ngongqimba oluqhubekayo lomsindo, futhi kubonakala kungenabungozi — ngisho kunothisa. Kodwa ukufakwa komsindo njalo, ngempela, kuwuhlobo lokulalela lwe-doomscrolling, futhi kunomthelela ofanayo ongabonwa kalula.

Lokhu akusona isizathu sokuphikisa amapodikasti noma umculo — kokubili kuhle ngempela. Kumayelana nalokho okwenzeka uma kungabi bikho sikhala, uma yonke imizuzu engase ibe nokuthula igcwaliswa masinyane ngokufakwa komsindo. Sikhuluma kakhulu ngesikhathi sesikrini, kodwa kancane kakhulu ngomsindo ogcwalisa izikhala phakathi kwezikrini. Nakhu ukuthi kungani lowo msindo oqhubekayo ubalulekile nokuthi kungani ukuthula okuncane kufanelekile ukuvikela.

Ukuthula, ngezibalo

• Ikhefu lemizuzu engu-2 phakathi kwamathrekhi omculo lehlisa izinga lokushaya kwenhliziyo, umfutho wegazi nokuphefumula — ngisho nangaphansi kwezinga eliyisisekelo langaphambi komculo (Bernardi et al., 2006; ababambiqhaza abangu-24).
• Ngemva kwezinsuku ezingu-7, ukuthula kwakuwukuphela kwesimo somsindo esasisaqhubeka sixhunywe namaseli obuchopho amasha amaningi kumagundane (Kirste et al., 2015) — ucwaningo lwezilwane, hhayi ubufakazi kubantu.

Kuyindlela efanayo nokuskrola, kodwa ezindlebeni zakho

Isizathu sokuthi umsindo oqhubekayo ufanele ukunakwa ukuthi wenza okuningi okufana nokuskrola ungaphezi, kodwa usebenzisa isiteshi esihlukile. Ugcwalisa zonke izikhala, ungashiyi mizuzu engashukunyiswanga. Ugcina ingqondo yakho ihlale ithola okuvela ngaphandle, ngakho ayikaze ingene esimweni sokuzulazula ngaphakathi lapho kwenzeka khona ukuzindla nokuzala imibono. Futhi uma uya ngokuya ukujwayela, ukuthula kuqala ukuzwakala kungakhululekile — ngendlela ukushukumiseka okuncane okuzwakala ngayo ebuchosheni obuqeqeshelwe ukuskrola.

Eqinisweni, umsindo ungaba nobuqili kakhulu kunokuskrola ngoba uzwakala njengento esebenzayo futhi engenabungozi. Ukulalela i-podcast uhamba ngezinyawo kuzwakala sengathi kuyakukha phezulu, hhayi njengokugwema into ethile. Futhi ngokuvamile kunjalo. Kodwa uma sekuwumkhuba ongaphezi — lapho ngempela ungakwazi ukuhamba noma ukugeza izitsha ngaphandle kokuthi kube nokudlalayo, lapho ukuthula sekungabekezeleleki — kuba nomsebenzi ofanayo nokuskrola okuzenzakalelayo: ukugcwalisa isikhala osungasakwazi ukusishiya singenalutho. Ukuthi okuqukethwe kuhle akushintshi lowo mkhuba oyisisekelo wokungabekezeleli ukuthula.

Umsindo oqhubekayo uyinguqulo yokulalela ye-doomscrolling. Ugcwalisa zonke izikhala, ugcina ingqondo yakho ihlale inikezwa okuthile, futhi wandisa ukubekezelela kwakho ukuvuselelwa — kuze kuthi ukuthula uqobo kuqale ukuzwakala kungakhululekile. Ukuthi iphodikhasti yinhle akushintshi ukuthi lo mkhuba wenzenjani.

Lokho okwakwenziwa ukuthula kuwe

Uma kungekho msindo wokulalelwayo, ingqondo yakho yenza okuthile okuwusizo: iyazulazula. Ukuthula kokuhamba ungenayo i-podcast yilapho ubuchopho bucubungula usuku, buhlanganisa izinto obungazilindele, futhi bukhiqiza imicabango emisha — okuwumsebenzi ofanayo wemodi ezenzakalelayo esiwuchaza esihlokweni sethu esithi izinzuzo zesithukuthezi. Uma ugcwalisa ukuhamba nge-podcast, usunike leso sikhathi emazwini omunye umuntu esikhundleni semicabango yakho. Ungase ufunde okuthile, kodwa ulahlekelwa ukucubungula kanye nokucabanga kwangempela okwenziwa ukuthula.

Kukhona nobufakazi bokuthi ukuthula uqobo kuyabuyisela amandla. Umsindo oqhubekayo, ngisho noma uyinto ejabulisayo, uwumthwalo ongapheli omncane engqondweni — ingqondo yakho ihlale icubungula ukusakazwa. Izikhathi zokuthula kwangempela zinika izinhlelo zokuzwa nokunaka ukuphumula. Ocwaningweni olulodwa, izikhawu zokuthula zemizuzu emibili zehlisa ukushaya kwenhliziyo nomfutho wegazi kakhulu kunomculo opholile owawudlalwe ngaphambi kwazo (Bernardi et al., 2006), futhi emagundwaneni, ukuthula kwansuku zonke kwakuhlotshaniswa nokukhula kwamaseli amasha e-hippocampus (Kirste et al., 2015) — okutholakele ezilwaneni, hhayi ubufakazi kubantu. Asidalelwanga ukufakwa okuqhubekayo okungaphazamiseki; izikhala yilapho ukubuyisela amandla kwenzeka khona.

Ugibe lokuthi 'uhlale ufunda'

Kukhona inguqulo ethile yalokhu efanele ukuqanjwa: ukuphoqeleka kokuhlala udla into "ezuzisayo" — ama-podcast, ama-audiobook, okuqukethwe kwezemfundo — njalo ngaso sonke isikhathi esingenalutho, egameni lokuzithuthukisa. Kuzwakala kuwubuhle, kodwa kungaba enye indlela yokungalokothi ube wedwa nemicabango yakho, kufihlwe njengokukhula. Futhi kukhona inkinga yangempela yengqondo: ulwazi oludlula kuwe njalo kodwa ongasoze ube nesikhathi sokuzindla ngalo lujwayele ukungahlali noma lungahlangani kahle. Ungalalela amahora ayikhulu ama-podcast bese ugcina okuncane kuphela, ngoba awuzange unike ingqondo yakho indawo ethule yokukucubungula.

Ukuzindla akusona isengezo esiphezulu sokudla okuqukethwe — yikho okwenza ukudla okuqukethwe kube ukuqonda. Ukuhamba uzicabangela umqondo owawuzwile izolo kungakusiza kakhulu kunokuhamba ufaka iziqephu ezintathu ezintsha. Ukufakwa kolwazi okuqhubekayo kungavalela ngaphandle yona kanye le nqubo yokucubungula ebingenza lolo lwazi lube wusizo. Ukulalela okuningi akusho ukufunda okuningi uma kungekho ukuthula ongakucubungula kulo.

Indlela yokubuyisela ukuthula kancane

Inhloso akukhona ukuyeka okulalelwayo — kuwukuyeka ukugcwalisa umzuzu ngamunye, bese ubuyisa ukuthula ngenhloso:

• Thatha uhambo olulodwa ngosuku ungasebenzisi okulalelwayo. Wena nje, akukho podcast, akukho mculo, akukho lutho ezindlebeni zakho. Vumela umqondo wakho uzulazule. Lena indlela elula kunazo zonke yokubuyisa isikhathi sokucubungula engqondweni, futhi abantu abaningi bathola ukuthi kancane kancane iba ingxenye abayithandayo yosuku.
• Yenza eminye imisebenzi yasekhaya buthule. Ukugeza izitsha, ukuhlanza, ukupheka — kwesinye isikhathi kwenze kuthule. Le misebenzi engadingi lukhulu iyindawo ekahle yokuvumela ingqondo izulazule, kodwa ubulokhu uyigcwalisa ngomsindo.
• Qaphela umkhuba wokufinyelela ngokushesha kokulalelwayo. Uma ngokuzenzakalelayo ubeka okuthile nje uma uqala umsebenzi, yima kancane. Buza ukuthi ngempela uyakufuna yini noma ukuthi kuwumkhuba nje wokungabekezeleli ukuthula. Ngezinye izikhathi impendulo ithi yebo, yidlale — kodwa kube ukukhetha kwakho.
• Shiya izikhala phakathi kweziqephu. Esikhundleni sokuvumela ukuthi elandelayo idlale ngokuzenzakalelayo, vumela kube nokuthula ngemva kokuthile okuhle — yilapho ngempela ucubungula khona lokho okuzwile. Ukuthula kuyingxenye yokufunda, akusona isikhathi esichithiwe.
• Hlala nalokho okungakhululeki. Uma ukuthula kuqala kukwenza uzizwe ungakhululekile kakhulu, lokho kuwukwehla kokubekezelela, okufana nokujwayela izikrini. Kuyancipha ngokuzijwayeza, futhi ngakolunye uhlangothi kukhona ingqondo ezolile, ecabangisisa kakhulu.

Lena ingumngane womsindo kuyo yonke into esesiqondisweni sethu ku-ukunciphisa isikhathi sesikrini ngaphandle kwamandla okuzibamba — umgomo uyefana: yeka ukugcwalisa yonke indawo engenalutho ngomsindo ngokuzenzakalela, unike ingqondo yakho isikhala esithile sokuba yiyo uqobo.

Okubalulekile

Sihlale sigxile esikhathini esichithwa esikrinini, bese singanakile umsindo oqhubekayo ogcwalisa izikhala phakathi kwezikrini — ama-podcast, umculo namavidiyo okwenza cishe singasahlali sithule neze. Okulalelwayo okuqhubekayo kuwuhlobo lokulalela lokuskrola okungaphezi: kugcwalisa zonke izikhala, kugcine ingqondo iphakelwa njalo, kukhulise ukungakubekezeleli kwethu ukuthula, futhi kuxoshe ukuzulazula komqondo nokuzindla okwenziwa kube khona ukuthula — ngisho nalapho okuqukethwe kuhle ngempela.

Akudingeki uyeke ngokuphelele amaphodikhasthi akho. Okudingayo nje ukuyeka ukugcwalisa umzuzu ngamunye, futhi ngamabomu ubuyise ukuthula okuthile — ukuhamba kwansuku zonke ungafake lutho ezindlebeni zakho, imisebenzi ethule ethile, nezikhala phakathi kweziqephu ukuze uzicubungule ngempela. Ukuthula akusona nje isikhala esingenalutho okufanele sisuswe. Yilapho ingqondo yakho icubungula khona, iphinde ilulame, futhi icabange imicabango yayo. Yinike indawo encane, futhi uzomangala ukuthi bekuningi kangakanani obukuphuthelwa emsindweni.

Sources

1. Bernardi, L., Porta, C., & Sleight, P. (2006). Cardiovascular, cerebrovascular, and respiratory changes induced by different types of music in musicians and non-musicians: The importance of silence. Heart, 92(4), 445–452.
2. Kirste, I., et al. (2015). Is silence golden? Effects of auditory stimuli and their absence on adult hippocampal neurogenesis. Brain Structure and Function, 220(2), 1221–1228.
3. Buckner, R.L., Andrews-Hanna, J.R., & Schacter, D.L. (2008). The brain's default network. Annals of the New York Academy of Sciences, 1124(1), 1–38.
4. Smallwood, J., & Schooler, J.W. (2015). The science of mind wandering. Annual Review of Psychology, 66, 487–518.

Indlela esicwaninga futhi sibuyekeze ngayo lokhu