Ukusebenza Ngokujulile Sekuphenduke Okungajwayelekile — Futhi Lokhu Kwenza Kube Nenjongo Ebalulekile

Ngo-1978, ukuphazamiseka okuyinhloko komsebenzi wezokwazi kwakungumakhalekhukhwini ophendulayo. Namuhla, umsebenzisi ojwayelekile ushintsha phakathi kwemisebenzi noma izinhlelo zokusebenza njalo emizuzwini engama-47, uthola izexwayiso eziningi ngehora, futhi uhamba phakathi kwezinhlelo zokusebenza eziyisishiyagalolunye ezahlukene ngesikhathi sokusebenza esisodwa. Imvelo yokucabanga ishintshile kakhulu eminyakeni eyishumi nanhlanu edlule uma kuqhathaniswa neminyaka eyikhulu edlule.

Okungashintshanga yilokho ubuchopho bomuntu budinga ukukhiqiza umphumela wabo obalulekile. Umsebenzi onzima, onzima, nokwakha — umsebenzi ophushela phambili — usadinga kahle lokho obekukade kudingeka: izikhathi ezide, ezingaphazamiseki zokugxila. Inkinga ukuthi izimo zalolu hlobo lokugxila zibe nzima kakhulu ukuthola, okusho ukuthi abantu abakwazi ukusigcina basenokuhlakanipha okukhanga, okungalinganiswa.

Yini umsebenzi ojulile ngempela

Igama laziwa kakhulu ngocwaningo lwekhompyutha nomlobi uCal Newport, owachaza umsebenzi ojulile njengemisebenzi yobungcweti eyenziwa esimweni sokugxila ngaphandle kokuphazamiseka, ethuthukisa amandla okucabanga. Kodwa lo mqondo ungasendaweni endala kunokubekwa kukaNewport futhi uhlanganiswe nemithombo eyanele yesayensi yokucabanga.

Isici esiyinhloko somsebenzi ojulile akusikho kuphela ukuzikhandla noma isikhathi. Kuyikhwalithi yokuzibandakanya. Ucwaningo lokuthuthukiswa kobuchwepheshe olwenziwa ngu-K. Anders Ericsson luthole ukuthi izinzuzo zokusebenza ezihlukanisa ochwepheshe kubasebenzi abakhono zivela cishe ngokuphelele emsebenzini owenziwe ngenhloso — umsebenzi odinga ukunakwa okuphelele, impendulo esheshayo, nokusebenza okuqhubekayo emkhawulweni wokukwazi okwamanje. Lokhu akusikho ukuhlangabezana okungenzeka ezindaweni eziphakathi kokwaziswa.

Umsebenzi ojulile uveza izinto ezimbili ezingenziwa umsebenzi ophansi — i-imeyili, imihlangano, imisebenzi yokuphatha, imiyalezo ephendulayo — ezingakwazi: ukutholwa okusheshayo kwamakhono ayinkimbinkimbi, kanye nokukhiqizwa kokukhiqizwa okwenziwe kahle. Ucwaningo luka-Ericsson luthole ukuthi abenzi abaphezulu emikhakheni ehlukene bahlanganisa isilinganiso sezinsuku ezine zalesi sikhathi somsebenzi owenziwe ngenhloso, ogxile. Izinsuku ezine zibonakala njengezikhathi eziphezulu ezingenziwa — hhayi ngoba abantu bakhetha ukuhamba, kodwa ngoba izinsiza zokucabanga ziqhubeka zincipha.

I-logic yezezimali

Iphuzu likaNewport ngokuyinhloko linomthelela wezomnotho: emakethe noma iyiphi lapho ukuzenzakalela nobuhlakani bokwenziwa kudlala imisebenzi ejwayelekile yokucabanga ngokuhamba kwesikhathi, inzuzo esele yabantu ibekwe emkhakheni wokucabanga okungakwenziwa kahle yimishini — ukuhlanganiswa okuyinkimbinkimbi, ukuxazulula izinkinga ngokwakha, ukuhlola okunembile, ukuqonda okwakho. Lezi zikhono zidinga umsebenzi ojulile. Umsebenzi ophansi, ngokuphambene, uveza umphumela okhula ngokushesha okungaphindwa.

Ubufakazi bokuthi umsebenzi ojulile ubalulekile abubhekiseli ekuqageleni. Kolunye ucwaningo, ukuphazamiseka okuthatha ngaphansi kwemizuzwana emithathu kwandisa cishe kabili inani lamaphutha emsebenzini owawudinga ukulandela ukulandelana kwezinyathelo (Altmann et al., 2014) — ukuphazamiseka ngokwalo kwakungelutho, kodwa ukulahlekelwa indawo yakho kwakungeyona into encane.

Kungani ukugxila okuqhubekayo kukhiqiza inani elingafani

Ubudlelwano phakathi kokujula kokugxila nokukhwalithi yokukhiqiza abuhambisani kahle. Buphakathi kokukhula okukhulu emsebenzini odinga ingqondo. Lokhu kungenxa yokuthi imisebenzi yokucabanga ewusizo kakhulu — ukwenza ukuxhumana okusha phakathi kwemigomo, ukuthola amaphethini angabonakali, ukwakha izimangalo ezihambisanayo ezivela ezifakazweni eziyinkimbinkimbi, ukukhiqiza imibono eqinile — kudinga ukuvulwa kwamasistimu amaningi okukhumbula kanye nokugcina izinto eziningi engqondweni ngesikhathi esisodwa.

Imemori yokusebenza — uhlelo olugcina ulwazi engqondweni ngesikhathi uyilungisa — lunomthamo omele uthathe cishe izingcezu ezine zolwazi nganoma yisiphi isikhathi. Umsebenzi onzima udinga ukugcina izinto eziningi kakhulu kunalokho, okwenziwa ubuchopho ngokushesha kuphumeza phakathi kwazo, kugcinwa kusebenze ngenqubo esekelwe ekugxileni okuqhubekayo. Phula lokho kugxila, futhi izinto ezigcinwe ziqala ukuhamba. Ukwakha kabusha lezo zinto ngemuva kokuphazamiseka kuthatha isikhathi futhi kudinga izinsiza zengqondo.

Inkinga eyandayo yokuhlala ugxile

Umphenyi uSophie Leroy eNyuvesi yaseWashington uthole indlela ayibiza ngokuthi ukuhlala kugxile: uma ushintsha ukugxila kwakho emsebenzini owodwa uye komunye, ingxenye yezinsiza zakho zengqondo ihlala ixhumene nomsebenzi wangaphambili. Le ngxube iqhubeka ngisho noma usuhambile ngokuqondile. Njengoba umsebenzi wangaphambili ungaphelele, kukhula le ngxube.

Endaweni yokusebenza yokwazi lapho abantu bephakathi kwemisebenzi eminingi, imiyalezo eminingi evulekile, nezidingo ezihlala zifika, umthwalo wezinsuku zokucabanga ungaba mkhulu. Abantu bafika emsebenzini obalulekile sebekhululekile ngokwengqondo — hhayi ngoba bakhathele, kodwa ngoba bahlukene ngokwengqondo. Banezwi lokusebenza ngenkathi amandla abo okucabanga ajulile ehla kakhulu.

Kunzima ukwenza umsebenzi omuhle uma ingxenye yengqondo yakho ihlale ikhuluma kwenye indawo. Ukuphuma kokucabanga akuyona imfanekiso — kuyisimo sokucabanga esilinganisiwe esinciphisa ikhwalithi yalokho okwamanje okwenzayo.

Kungani umsebenzi ojulile uba nzima

Ukuhlukaniswa kokugxila emsebenzini wezokwazi wanamuhla akuwona umphumela ongekho emthethweni. Ngempela, kungenxa enkulu yokuthi ubuchwepheshe bokuxhumana bukhona kanjani nokuthi izinhlangano zenzelwe kanjani lelo thuluzi.

Ama-imeyili nezinkundla zokuxhumana akha okulindelwe kokutholakala ngokushesha. Ucwaningo lukaGloria Mark eNyuvesi yaseCalifornia, Irvine lwathola ukuthi abasebenzi bezokwazi bahlola ama-imeyili izikhathi ezingu-74 ngosuku, futhi ngemva kokuphazamiseka kwe-imeyili, abasebenzi bathatha isikhathi esiphakathi kwezikhathi ezingu-64 ukuze babuyele emsebenzini wokuqala — uma bebuya nakancane ngaphakathi kwesikhawu esifanele. Amahhovisi avulekile, aklanyelwe ngokubukeka ukuze kube nokubambisana, ayindawo ethokozisayo kakhulu yokuhlola ukuphazamiseka kokugxila: ucwaningo lwango-2018 kwiPhilosophical Transactions of the Royal Society lwathola ukuthi ukushintsha kwamahhovisi avulekile kwehlisa ukuxhumana ngobuso nobuso futhi kuphazamisa kakhulu isikhathi sokusebenza ngokugxila.

Umkhuba wokuhlala uvuliwe

Ngaphandle kokwakhiwa kwamahhovisi kanye nenani le-imeyili, kukhona inkinga ejulile yomkhuba wokuhlala uvuliwe: okulindelwe — futhi kaningi okukhuluma ngokuqondile — ukuthi abasebenzi bezolwazi bazophendula eziteshini eziningi ngokuqhubekayo phakathi nosuku lokusebenza. Lo mkhuba wenza kube nzima ukuhlela umsebenzi ojulile, ngoba noma yisiphi isikhathi esivikelwe sokugxila kufanele sivikelwe kulokho okuzobonakala njengokufaneleka kwezidingo ezingenayo.

Umphumela ukuthi abaningi babasebenzi bezolwazi abazami nhlobo ukwenza umsebenzi ojulile. Cha ngoba bahlanya noma bangenamkhuba, kodwa ngoba imvelo yezenhlalo nezobuchwepheshe abahlanganyela kuyo ibenza bazizwe kungafanele ukuba bangatholakali isikhathi eside. Ukusebenza — ukuphendula, ukuya emihlanganweni, ukugcina umsebenzi obonakalayo — sekube yisikhombisi sokukhiqiza, ngisho noma kubonakala kunciphisa umphumela wangempela.

I-neuroscience yokugeleza nokuthi kungani ukuphazamiseka kuvimba lokhu

I-neuroscience yokugxila okujulile ixhumene ngqo nocwaningo ngezimo zokugeleza — isimo sokucabanga esaqanjwa kuqala ngokuqondile nguMihaly Csikszentmihalyi lapho umuntu eba khona ngokuphelele emsebenzini onzima, elahlekelwa ukuqonda kwesikhathi nokwakhe, esebenza ngempumelelo ephezulu. Ukugeleza akusikho kuphela okuhlangenwe nakho okujabulisayo. Kunophawu lwe-neurological olungalinganiswa futhi kukhiqiza umphumela ophakeme ongalinganiswa.

Izifundo ze-EEG zabantu abaphakathi kwezimo zokugeleza zikhombisa umkhuba ophawulekayo wokwanda kwemisebenzi ye-theta ezindaweni eziphambili — ehambisana nokugxila okuqhubekayo — kuhambisana nokwehla kwemisebenzi ye-beta ezindaweni ezihlobene nokuzihlola nokuhlola abantu. Ngempela, ubuchopho bungena emkhakheni lapho umsebenzi ophakeme ugxile ngokuphelele emsebenzini futhi umthwalo wezokuphila wokuzazi uyasuswa okwamanje. Abantu abaphakathi kwezimo zokugeleza babika ukuthi bazizwa benza kalula ngisho noma besebenza ezingeni eliphezulu noma ngaphezulu kwamakhono abo wamanje.

Kungani ukugeleza kudinga isikhathi ukuze kufinyelelwe

Ukungena ku-Flow akufiki ngokushesha. Akukho inombolo eqondile, ekalwe kahle yokuthi kuthatha isikhathi esingakanani, kodwa abantu abaningi bathola ukuthi kudinga isikhathi eside somsebenzi ongaphazanyiswa — okuvame ukushiwo njengemizuzu ecishe ibe yishumi nanhlanu noma ngaphezulu — ukuze ungene kahle emsebenzini onzima. Lesi sikhathi sokushintshela kulokho sidinga amandla engqondo — yilapho ingqondo ivamise kakhulu ukuletha imicabango ephazamisayo, idale isifiso sokuhlola izinto, futhi idale izizathu zokwenza okunye.

Ukuphazamiseka phakathi kwalesi sikhathi sokuzifudumeza kukubuyisela emuva ekuqaleni, futhi ukuphazamiseka uma usungenile ngokuphelele ngokuvamile kuphula leso simo. Yilokho okwenza ukuphazamiseka njalo — okuwusuku olujwayelekile emahhovisi amaningi avulekile — kwenze ukugxila okujulile kube yinto engavamile kangaka: uhlala ukhokha izindleko zesikhathi sokuzifudumeza ngaphandle kokudlula kuso.

Le yindlela ethile lapho iselula noma indawo yokwazisa evulekile ibhubhisa khona umsebenzi ojulile wokucabanga. Inkinga akusikho isikhathi esithile esichithwa siphendula kwaziswa. Inkinga yizinsuku ezingeziwe ezingamashumi amabili zokuphazamiseka kokugxila okulandelayo. Phakathi kosuku lokusebenza olunokuphazamiseka okungama-30 noma okungama-40, lokhu kumela ukususa ngokuphelele izimo zokusebenza okujulile.

Ukuphazamiseka kwedijithali kanye nomnotho wokunaka

Imvelo yetheknoloji eyahlukanisa ukunaka kwanamuhla ayizange iklanyelwe ukuphila kahle kokucabanga. Yakhelwe ukuheha abantu — ikakhulukazi, ukuthola nokugcina ukunaka isikhathi eside ngangokunokwenzeka. Izinqubo ezenza amapulatifomu omphakathi nezinhlelo zokwazisa zisebenze kahle ekutholeni ukunaka yizindlela ezifanayo ezenza zingahambisani nokusebenza okujulile okuqhubekayo.

Izinhlelo zomvuzo eziguquguqukayo — ukulethwa okungabikezeleki, okungaqhubeki, kokuqukethwe okuthakazelisayo noma okubalulekile — ziphakathi kwezindlela eziqine kakhulu ezaziwayo zokufundisa ukuziphatha. Zenza umuntu ahlale ehlola, ngendlela efanayo naleyo imishini yokugembula eyenza umuntu alokhu edonsa isibambo. Umphumela wakhona uba ukuthi ifoni ikudonsela cishe njalo, ngisho noma ungalindele lutho oluthile. Ucwaningo lwango-2017 lukaAdrian Ward nozakwabo eNyuvesi yaseTexas lwathola ukuthi ukuba khona nje kwe-smartphone edeskini — ibheke phansi, ithule — kwehlisa amandla okuqonda emisebenzini edinga ukunaka okugxilile (ukuphindaphinda okwabhaliswa kusenesikhathi okwenziwa kamuva akuzange kuthole lo mphumela, ngakho ubukhulu bawo abuqinisekile — Ruiz Pardo & Minda, 2022), ngoba ivele idle ingxenye yezinsiza zokunaka ezidingekayo ukuze umuntu amelane nesifiso sokuyisebenzisa.

The implication is structural: defending deep work capacity requires actively managing the environment, not merely exercising willpower. Self-control is unreliable: it is weakest under fatigue, stress, or distraction, and the popular idea of willpower as a fuel tank that empties with use failed large replication studies. Environmental design — removing the phone from the room, blocking distracting sites at the router level, scheduling communication windows rather than maintaining ambient availability — is a more reliable and less costly intervention.

Iphrothokholi yokusebenza okujulile esebenzayo

Ucwaningo luhlangene kumqondo othile ophumelelayo ophindaphindwe ezifundweni zabaculi abanolwazi nabasebenzi bezobuchwepheshe abaphumelele ekwakheni kabusha amandla abo okugxila isikhathi eside. Lezi akuzona izindlela eziphusile noma amahlaya. Ziyizinguquko ezisemqoka endleleni isikhathi nokunaka kuhlelwe ngayo.

Isinyathelo 1 — Hlela isikhathi sokugxila kusenesikhathi

Izikhathi zokusebenza ezinzulu kumele zihlale zihlala kusenesikhathi, zithathwe njengemihlangano eqinile, futhi zivikelwe ekushintsheni. U-Newport uhlukanisa izimiso eziningi zokuhlela: indlela yokuphila enokuthula (ukususa izibopho ezisheshayo cishe ngokuphelele), indlela ye-bimodal (ukugcinwa kwezinsuku noma amasonto aphelele ukuze kusebenza kahle, kuyilapho kuvunyelwe ukusebenza okusheshayo kwezinye izikhathi), indlela yokuhamba (ukuhlela ibhlogo eliqinile lokusebenza okujulile ngesikhathi esifanayo nsuku zonke), kanye nendlela yezindaba (ukufaka ukusebenza okujulile kunoma yiziphi izikhala ezitholakalayo ohlelweni). Kubantu abaningi abanemithwalo yokuhlela, indlela yokuhamba iyona engcono kakhulu: ibhlogo eliqinile leminithi engama-90 kuya kwengama-120 ngesikhathi esifanayo nsuku zonke.

Isikhathi esithile singenza kube lula, kodwa ukubambelela kubaluleke kakhulu. Isikhathi esijwayelekile sifundisa ubuchopho ukuthi silindele umsebenzi ogxilile ngaleso sikhathi sosuku, okunciphisa umzamo wokushintsha ube sesimweni sokugxila. Izikhathi zasemorning — ngaphambi kokuthi ukuhamba kwemiyalezo kosuku kuqale — zihlala zisebenza kahle kakhulu kubantu abaningi, kodwa okubalulekile ukuvikela, hhayi isikhathi.

Isinyathelo 2 — Susa ukuphazamiseka kwemvelo ngokuphelele

Ngesikhathi sesigaba somsebenzi ojulile, ifoni kufanele isuswe ngokuphelele endaweni yomsebenzi, hhayi ukuthuliswa noma ukubekwa ibheke phansi. Ucwaningo lukaWard nabanye olukhulunywe ngenhla lwathola ukuthi ukuma kwefoni eduze nje kwehlisa ukusebenza ekuhlolweni ngisho noma ingasetshenziswa; ukuphindaphinda okwalandela kwathola umphumela omncane noma ongabikhona, kodwa ukususa ifoni akubizi lutho futhi kususa nesilingo sokuyihlola. Izaziso kukhompyutha kufanele zicishwe ezingeni lesistimu, hhayi ukumane zinganakwa. Uma umsebenzi udinga ukufinyelela ku-inthanethi, kufanele kusetshenziswe ama-site blocker (Freedom, Cold Turkey) ukuze kuvinjwe konke ngaphandle kwalokho okudingeka ngqo.

Le nhlangano yokulawula imvelo ibonakala iyinqaba kubantu abaningi abangakaze bayisebenzise. Akuyona into eqinile. Kuyisimo esincane kuphela sokuthi ubuchopho bukhawulelwe izinsiza eziphelele emsebenzini wokucabanga. Ukungakhululeki kuyikho — ukungabi nentshisekelo, umuzwa wokufuna ukuhlola okuthile, umuzwa wokuthi okuthile okubalulekile kungaphuthelwa — futhi kudlula cishe emaminithini ayishumi kuya kwangu-15. Ukubekezelela lokhu kuyinsiza.

Isinyathelo sesi-3 — Yakha amandla kancane kancane

Abantu abachithe iminyaka besendaweni egcwele ukuphazamiseka kokunaka bavame ukuthola ukuthi ukugxila isikhathi eside kuba nzima ngempela. Lokhu akusho ukuthi kukhona okungalungile kuwe, kodwa kuwudaba lokuzilolonga: ukugxila isikhathi eside kuyikhono, futhi njengawo wonke amakhono kuba buthakathaka uma lingasetshenziswa njalo. Ukulakha kabusha kudinga isikhathi, futhi ukuzama ukuqala ngezikhathi zokusebenza ngokujulile zamahora amane kuzoshiya umuntu edumele futhi ehlulekile.

Indlela esebenza kangcono iqala ngezikhathi ezimfushane — imizuzu engama-30 kuya kwengama-45 yokugxila kwangempela ngaphandle kokuphazamiseka — bese yandisa isikhathi ngemizuzu engu-15 njalo ngesonto njengoba kuba lula. Umqondo ofanayo owawenze ikhono laba buthakathaka ngowolibuyisela: ukuzilolonga njalo. Abantu abaningi bayabona ukuthi izikhathi ezinde ziba lula kakhulu emasontweni ambalwa.

Isinyathelo 4 — Yamukela ububanzi obuhlelelekile

Umsebenzi ophansi — i-imeyili, imisebenzi yokuphatha, ukuxhumana okujwayelekile — akuwona umphikisi womsebenzi ojulile. Ingxenye ebalulekile yomsebenzi owaziwayo. Inkinga ivela uma umsebenzi ophansi uvunyelwe ukuba uthathe isikhathi esitholakalayo sonke. Isiphakamiso sikaNewport siwukuhlela isikhathi sokusebenza ophansi, ukusisebenzisa kahle kulolo suku, bese uyeka. Ukuhlanganisa ukuxhumana ezikhathini ezimbili noma ezintathu ezichaziwe ngosuku, esikhundleni sokugcina ukuhlinzekwa okujwayelekile, kukhuphula ikhwalithi yamabhulokhi omsebenzi ojulile futhi, ngokuphambene, kuvame ukuthuthukisa ikhwalithi yokuphendula ezixhumanweni nakho.

• Vikela isikhathi sakho sansuku zonke. Qala ngemizuzu engu-45 ngesikhathi esifanayo nsuku zonke. Yifake kuhlelo njengokuthi une-aphoyintimenti, bese ukuthuthela enye indawo ukwenze kube okuhlukile okudinga isizathu esicacile, hhayi into ezenzakalelayo.
• Susa ifoni egumbini. Hhayi ukuyithulisa — ukuyikhipha. Ngisho noma ukuba seduze kwayo kunomthelela omncane kunalokho okwaqala kwabikwa, ifoni ekwelinye igumbi ayikwazi ukukuphazamisa.
• Chaza umsebenzi ngokucacile ngaphambi kokuba uqale. Ukungena esikhathini sokugxila ngokujulile ungakacaci kahle ukuthi usebenzani kusho ukuchitha leso sikhathi sokungena emsebenzini ekuhleleni kunasemsebenzini uqobo. Bhala umbuzo othile ozama ukuwuphendula noma umphumela othile ozama ukuwukhipha.
• Landela izikhathi, hhayi amahora. Bhala phansi iseshini ngayinye eqediwe, kungakhathaliseki ukuthi ithathe isikhathi esingakanani. Into ebalulekile ekuqaleni ukuhambisana, hhayi ubuningi.
• Hlela izikhathi zokubheka imilayezo. Bheka i-imeyili nemilayezo ngezikhathi ezibekiwe — ekuseni, phakathi nosuku, nasekupheleni kosuku — kunokwenza njalo uma kufika into entsha. Lokhu kudinga ukwazisa ozakwenu ngale ndlela yokusebenza, okwenza kube lula ukuyigcina isikhathi eside.
• Yandisa isikhathi ngemizuzu engu-15 ngesonto. Yakha kusuka emizuzwini engu-45 uye emizuzwini engu-90 emasontweni ayisithupha. Uma izikhathi sezifinyelela emizuzwini engu-90, isikhathi sokuzilungiselela ukungena emsebenzini sesivele sisetshenziswe kahle, kanti ubude beseshini busanele emisebenzini eminingi enzima.

Umbono wokushoda ngokuphelele

Umbono wokuqala kaNewport udinga ukuphindwa ngokuqinile: siphila ngesikhathi lapho inani lezomnotho lomsebenzi ojulile linyuka, kanti nezimo ezakhiwe ukuze kuqhutshwe lo msebenzi ziba zimbi kakhulu. Lokhu akusilo ukukhalaza ngalesi sikhathi samanje. Kuyisibonakaliso sokungalingani kokuhlinzekwa-nokudinga okwakha inzuzo yangempela kubantu abakha amandla okusebenza ngokuqinile.

Inzuzo iyanda. Umsebenzi ojulile ukhiqiza imiphumela engcono, okwakha amakhono ngokushesha, okwenza kube nokusebenza okunzima kakhulu futhi okunomsebenzi, okudingayo ukugxila okukhulu kakhulu. Ngakolunye uhlangothi, umqondo ophukile uthola imiphumela engalungile naphezu kokuzikhandla okukhulu, okwakha umjikelezo wokusebenza ongenamsebenzi ngaphandle kokuthuthuka — umuzwa wokusebenza kanzima ngenkathi kukhiqizwa kancane okubalulekile.

Lokhu akusiyo ukuphuculwa kokusebenza. Kuyincazelo yesikhono esiyinhloko sokucabanga esinqumayo ukuthi abantu abawazi kahle bangakhiqiza malini. Abantu abagcina futhi bathuthukisa amandla abo okugxila isikhathi eside abawenzi into ethile eyinqaba. Benza lokho okudingwa umsebenzi wokucabanga onenani eliphezulu.

Izindlela ezifanayo ezenza umsebenzi ojulile ube nzima — ukuheha okuqhubekayo kwezaziso, ukujikeleza kwe-dopamine kwezikhumbuzo ezihlukahlukene, nokuhlukana kokunaka ngenxa yokusetshenziswa kwefoni — kubhekwa ngokuningiliziwe ezindaweni zethu eziphathelene ne-ukuthi ukusetshenziswa kwefoni kudiliza ukunaka, ukuthi i-dopamine iqhuba ukuziphatha okujwayelekile, kanye ne-ukuthi unganciphisa kanjani isikhathi sokubuka isikrini. I-neuroscience kuyo yonke emithathu ixhumene ngqo nalokho okwenza umsebenzi ojulile ube khona noma ungabi khona.

Sources

1. Ericsson, K.A., Krampe, R.T., & Tesch-Römer, C. (1993). The role of deliberate practice in the acquisition of expert performance. Psychological Review, 100(3), 363–406.
2. Leroy, S. (2009). Why is it so hard to do my work? The challenge of attention residue when switching between work tasks. Organizational Behavior and Human Decision Processes, 109(2), 168–181.
3. Mark, G., Gudith, D., & Klocke, U. (2008). The cost of interrupted work: More speed and stress. Proceedings of the ACM Conference on Human Factors in Computing Systems, 107–110.
4. Ward, A.F., Duke, K., Gneezy, A., & Bos, M.W. (2017). Brain drain: The mere presence of one's own smartphone reduces available cognitive capacity. Journal of the Association for Consumer Research, 2(2), 140–154.
5. Csikszentmihalyi, M. (1990). Flow: The Psychology of Optimal Experience. Harper & Row.
6. Altmann, E.M., Trafton, J.G., & Hambrick, D.Z. (2014). Momentary interruptions can derail the train of thought. Journal of Experimental Psychology: General, 143(1), 215–226.

Indlela esicwaninga futhi sibuyekeze ngayo lokhu