Ukukhulula Kwedijithali: Yini Eshintsha Ngempela Ekuhlakanipheni Nasemzimbeni Wakho

"Ukukhulula kwedijithali" sekube yibhizinisi elincane — izikhungo zokuphumula, amadivayisi okuvalela ifoni, amaholo athule. Igama lisetshenziswa ngendlela evulekile ukuze lifake noma yini kusukela ekusuleni i-Instagram ngesonto kuya ohambweni lokukh campa okungama-30 ngosuku ngaphandle kwemishini. Lokhu kuhluka kwenza kube nzima ukwazi ukuthi ubufakazi bukhuluma ukuthini ngempela.

Yini eyenzeka uma abantu behlisa kahle isikhathi abachitha besebenzisa izikrini? Kudinga isikhathi esingakanani? Futhi yini ehlukanisa inzuzo yangempela nomphumela we-placebo wokuthi benze okuthile okukhulu? Nansi okukhonjiswa ucwaningo.

Yini eguqukayo — nokuthi ucwaningo lukhombisa ini

<strong>Ikhwalithi yokulala iyathuthuka, imvamisa ezinsukwini.</strong> Ukukhanya okuvela ezikrini — ikakhulukazi ama-wavelengths e-blue-spectrum akhishwa ama-LED nama-OLED — kunciphisa ukukhiqizwa kwe-melatonin nge-receptors ze-melanopsin ku-retina. Ucwaningo lwango-2015 ku-<em>PNAS</em> olwenziwe nguChang et al. lwathola ukuthi ukusetshenziswa kwe-e-readers akhishwa ukukhanya kusihlwa uma kuqhathaniswa nezincwadi zephepha kubambezele ukuqala kwe-melatonin cishe imizuzu engama-90, kubambezele isikhathi sokulala, kunciphise ukulala kwe-REM, futhi kukhiqize ukungabi namandla ekuseni nakuba isikhathi sokulala sonke sasingafani.

Ukususwa kokusebenzisa isikrini kusihlwa kuyindlela ethile yokuthuthukisa ukulala enobufakazi obuqondile, obuphindaphindiwe. Abantu abaningi bayabona ukuthuthuka phakathi kwezinsuku ezimbili kuya kwezine. Umqondo ulula — ukukhiqizwa kwe-melatonin kuqala kabusha emjikelezweni walo wemvelo uma umthombo ophazamisa ususwa.

<strong>Izinkomba zokukhathazeka nokucindezeleka ziyehla.</strong> Ukusetshenziswa kwezokuxhumana kuhambisana nokwenyuka kwe-cortisol kanye nezinga lokushintsha kokuphumula kwenhliziyo — izinkomba zokuphendula kokucindezeleka okuqhubekayo. Ucwaningo olwenziwe ngo-2018 nguHunt et al. lwathola ukuthi ukuvinjwa kokusebenzisa izokuxhumana ezinsukwini eziyi-30 ezinsukwini ezintathu kwaholela ekwehleni okukhulu kokuzizwa udangele nokudangala uma kuqhathaniswa neqembu elilawulwayo. Ukusetshenziswa kwezokuxhumana okungenamsebenzi — ukuhamba ngaphandle kokubhala — kuhambisana ngokukhethekile nokwaziswa komphakathi, okwenza uhlelo lokuphendula emathubeni.

Umqondo awuwona nje "okuqukethwe okuncane okubi." Ukuxhumana okuqhubekayo kugcina isimo sokuvigilant esiphansi — isimo se-neurological sokulungele ulwazi lomphakathi — esith consuming izinsiza zokuqonda futhi sikhuphula i-cortisol ejwayelekile. Ukunciphisa leyo vigilance kuvumela uhlelo lokuphendula kokucindezeleka ukuba lubuyele ezingeni elijwayelekile.

<strong>Ukugxila nokuqonda kuyaphola.</strong> I-prefrontal cortex, ephatha ukugxila okuqhubekayo nemisebenzi yokuphatha, ikakhulukazi ibhekene nezinkinga ezivela ezinhlelweni zokuphazamiseka ezibangelwa amadivayisi edijithali. Ucwaningo ngombono wokubuyiselwa kokugxila (Kaplan, 1995) kanye nokukhathala kokugxila okukhomba ukuthi i-PFC ibuyisela amandla ngesikhathi sokucindezeleka okuphansi — lokho uKaplan akubiza ngokuthi "ukugxila okungafunwanga," okukhuthazwa yimvelo noma izindawo ezithule, hhayi imisebenzi.

I-digital detox idala izikhathi ezinde lapho i-PFC ingahlelwa. Umuzwa ophathekayo — ukungabi nandaba, ukungazinzile — uyakhombisa, futhi ubonisa umehluko phakathi kwezinga lokukhuthazwa okujwayelekile nezinga eliphansi elinikezwa. Kodwa inqubo engemuva ibuyiselwa, hhayi ukungabi nalutho.

<strong>Imizwa iyathuthuka, kodwa isikhathi sibalulekile.</strong> Lapha ucwaningo luhamba kahle kakhulu. Izifundo eziningi zikhombisa ukuthuthuka kwemizwa okuziveza ngemva kokunciphisa isikhathi sokusebenzisa izinkundla zokuxhumana. Kodwa ezinsukwini zokuqala zokuhlanza, imizwa ivame ukuba <em>imbi</em> — ukungajabuli, ukungabi nentshisekelo, kanye nomuzwa wokuphuthelwa. Lokhu kuhambisana nalokho okwaziwa ngokuqedwa kokuziphatha: ukususa umvuzo owenziwe kube nomphumela wokudumazeka ngaphambi kokuthi ibhalansi ibuyiselwe.

Izifundo ezilinganisa imizwa kuphela endaweni eyodwa ngesikhathi sokuhlanza zingakhiqiza imiphumela ephikisanayo kuye ngokuthi isikhathi sitholakala nini. Ubufakazi obucacile buvela ezifundweni ezilinganisa imiphumela ezinsukwini eziyi-14 noma ngaphezulu, lapho ukuthuthuka kwemizwa kuhlale kukhona futhi kubalulekile.

Okungase kungashintshi

I-detox esheshayo ngeke ishintshe ngempela izindlela zokuziphatha ezaholela ekusetshenzisweni okungafanele ekuqaleni. Ukuxhumana okujwayelekile phakathi kwezimpawu ezithile (ukudangala, ukulinda, ukushintsha phakathi kwemisebenzi) nokuhlola ifoni kuyancipha ngesikhathi sokungasebenzisi kodwa akupheli. Ngaphandle kokushintsha izimo zemvelo — indawo ye-app, izilungiselelo zokwazisa, indawo ye-foni — izenzo ezifanayo zizobuyela uma i-detox iphela.

Ukukhiqiza akuthuthukisi ngokuzenzakalelayo. Ukususa isikhathi sokubuka isikrini kukhulula amahora, kodwa la mahora adinga ukuhamba endaweni ethile ukuze kube nezinzuzo zokukhiqiza. Isikhathi esingenalutho ngaphandle kokufaka okwedijithali singazwakala singenakubekezelelwa ngokwanele ukuze kubuyiselwe ezindleleni ezindala.

I-detox eyodwa ngeke ikhulise ngokungapheli ubuhlakani bokwamukela i-dopamine. Ukulungiswa okwenzeka ngesikhathi sokuncipha kokukhuthazwa kudinga ukuqhubeka nokuncipha ukuze kugcinwe. Ukubuyela ezindleleni ezifanayo kuzobuyisela ibhasi efanayo.

Kuthatha isikhathi esingakanani ukuze ube ne-detox enenjongo?

Umqondo ojwayelekile wokuthi i-detox ye-dijithali yesikhathi esisodwa noma yephakheji iyindlela enenjongo akusekelwa kakhulu ubufakazi. Ukuphumula okungama-24 hours kunciphisa ingcindezi esheshayo futhi kuthuthukisa ikhwalithi yokulala kosuku olulodwa — lezi yizimpawu eziyinqaba kodwa zihlala isikhathi esifushane.

Ubufakazi bokubuyiselwa kwe-dopamine receptor kanye nokuphela kokuziphatha bobabili bukhomba eminyakeni eyodwa kuya kwezimbili ukuze kube nokushintsha okukhulu kwe-neurological. Izifundo ezikhombisa ukuthuthuka okuqhubekayo kwemizwa, ukuncipha kokukhathazeka, kanye nokwandisa amandla okugxila zihlala cishe zikhona ezinyangeni ezimbili noma ngaphezulu.

Izinzuzo ezihlala isikhathi eside aziveli esikhathini esinqunyiwe sokuhlanza kodwa zivela ekwakhiweni kabusha okungapheli kobudlelwano nezinsiza — lapho ukusetshenziswa okuphezulu kokukhuthaza kuhlelwe futhi kunqunywe kunokuba kube khona njalo futhi kusebenze ngokuzenzakalelayo. Ukuhlanzwa kusemqoka kakhulu njengokubuyisela okwakha iwindi lokuthi leyo nkqubo yokwakha kabusha yenzeke.

Ukuphumelela kokuhlanza kwedijithali

<strong>Chaza lokho okunciphisayo, ngokukhethekile.</strong> "Ukusebenzisa ifoni yami kancane" akusiyo into engathathwa. Thola izenzo ezimbili noma ezintathu ezikhiqiza ukusetshenziswa okungahambi kahle kakhulu — ukuhamba kwezokuxhumana, ukuhlola izindaba, i-YouTube autoplay — bese ususa ukufinyelela kulokho ngokukhethekile. Ukwenza ukuthi wonke isikhathi sesikrini sibe sobala akukuhle futhi kwenza ukuba ingxenye yokungenelela ibe nzima.

<strong>Shintsha indawo, hhayi nje inhloso.</strong> Susa izinhlelo zokusebenza esikhundleni sokuphuma kuphela. Phuma ifoni ekamelweni lokulala ngokuphelele esikhundleni sokuthemba ukuthi ngeke uyibheke. Beka endaweni yokugcina esikhundleni sokubeka etafuleni. Ubudlelwano bokuphila kanye nokuphazamiseka kuqinisekile kunamandla kunokuzimisela. Ucwaningo lwezinto ezikhanga nezokwakha indawo (Thaler & Sunstein) lukhombisa njalo ukuthi abantu bahluleka ukubona kahle ukuthi bazokwenza kahle kangakanani uma kukhona okukhanga khona futhi baphikisa uma beqonda ukuthi — futhi bahluleka ukubona amandla okususwa kokukhanga ngokuphelele.

<strong>Hlela isikhathi sokungakhululeki.</strong> Izinsuku ezintathu kuya kwezingu-5 zokuqala zokusebenzisa isikrini okuncishisiwe ngokukhulu zivame ukuhlanganisa ukungakhululeki okungokoqobo: ukungazinzi, ubunzima bokuhlala phansi, umuzwa wokubheka okukhona okubonakala kubalulekile ngisho noma kungakenzeki lutho. Lokhu kuhlelwe ngokwengqondo. Ukwazi ukuthi kuzofika nokukubiza njengokulungiswa okwesikhashana esikhundleni sokuthi kube ubufakazi bokuthi kukhona okungalungile kuthuthukisa kakhulu ikhono lokugcina uqhubeka nakho.

<strong>Faka esikhundleni, ungakususwa kuphela.</strong> Thola izinto eziyinhloko ezibangela ukusetshenziswa kwefoni okujwayelekile — ukungathokozisi, ukushintsha phakathi kwemisebenzi, ukwesaba kwabantu emphakathini — bese ulungiselela esikhundleni somzimba. Incwadi, ukuhamba okuncane, umkhuba wokuphefumula. Ukufaka esikhundleni akudingi ukuba kube nokuthakazelisa okukhulu. Kufanele nje kugcwalise leso sikhathi.

Lokhu abantu abakubika ngempela

Ngaphakathi kocwaningo lwezinga eliphezulu kanye nezifundo zokuzibika, izinguquko ezivame kakhulu ezibikwayo ngemuva kwezinsuku ezimbili zokunciphisa kahle kwezobuchwepheshe zifaka: ukulala kahle (cishe wonke umuntu), ukuncipha kokukhathazeka okujwayelekile, ukucabanga okuhlanzekile nokuthuthukiswa kokukwazi ukugxila, ukwanda kokujabulela imisebenzi eyayizwakala ingathokozisi (izincwadi, imvelo, ingxoxo), kanye nobudlelwano obushintshile nefonini — buncane kakhulu, buphumelelayo kakhulu.

Okukhulu okukhuluma ngakho: ukungabi khona kokuxhumana nokuzijabulisa okukhona ezinkundleni zokuxhumana, kanye nobunzima bokugcina izinguquko uma isikhathi esibekiwe siphela. Lokhu okukhuluma ngakho kuyinselele yangempela, futhi yingakho ukuhlela imvelo — ukwenza okuqukethwe okuthokozisayo kudinge umzamo ukuze kufinyelelwe — kubaluleke kakhulu kunezikhathi ezibekiwe zokuhlanzwa.

Sources

1. Chang, A.M., et al. (2015). Evening use of light-emitting eReaders negatively affects sleep, circadian timing, and next-morning alertness. PNAS, 112(4), 1232–1237.
2. Hunt, M.G., et al. (2018). No more FOMO: limiting social media decreases loneliness and depression. Journal of Social and Clinical Psychology, 37(10), 751–768.
3. Kaplan, S. (1995). The restorative benefits of nature. Journal of Environmental Psychology, 15(3), 169–182.
4. Thaler, R.H., & Sunstein, C.R. (2008). Nudge: Improving Decisions About Health, Wealth, and Happiness. Yale University Press.
5. Ward, A.F., et al. (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.