Ukuphumula Kwedijithali: Yini Eshintsha Ngempela Ekhanda Nasemzimbeni Wakho

"Ukuphumula kwedijithali" sekuyimboni encane — izikhungo zokuphumula, amadivayisi okuvalela ucingo, amaholo athule. Igama lisetshenziswa ngendlela evulekile ukuze libandakanye noma yini kusukela ekusuleni i-Instagram ngesonto ukuya ohambweni lokuhlala ngaphandle kwezinsiza ezingu-30. Lezi zindlela zenza 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

Ikhwalithi yokulala iyathuthuka, imvamisa ezinsukwini. 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-PNAS 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.

Isizungu nomoya ophansi kuyancipha. Ucwaningo olulawulwayo olungahleliwe lwango-2018 olwenziwa nguHunt et al. lwathola ukuthi ukunciphisa ukusetshenziswa kwezokuxhumana kube yimizuzu engu-30 ngosuku amasonto amathathu kwaveza ukwehla okukhulu kwesizungu nokudangala uma kuqhathaniswa neqembu elilawulayo. Ukusetshenziswa kwezokuxhumana ngokubuka kuphela — ukupheqa ungathumeli lutho — kuhlotshaniswa ikakhulukazi nokuziqhathanisa nabanye, okuvame ukwenza abantu bazizwe kabi kakhulu ngempilo yabo.

Inkinga ayikona nje ukuthi kunokuqukethwe okubi okuncane. Ukuxhumana okuqhubekayo kukugcina usesimweni esiphansi sokuqapha — uhlale ulungele kancane umyalezo olandelayo — futhi lokho kulungele kubuyisa ukunaka kwakho ezintweni zonke ezinye. Ukukwehlisa kukhulula lokho kunaka futhi kususa umthombo oqhubekayo weziphazamiso ezincane.

Ukugxila nokuqonda kuyaphola. 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.

Isimo sengqondo siyathuthuka, kodwa isikhathi saso sibalulekile. Yilapho ucwaningo luba yinkimbinkimbi kakhulu. Izifundo eziningana zithole ukuthi isimo sengqondo abantu abazibika sona sithuthuke ngemva kokunciphisa ukusetshenziswa kwezokuxhumana (Hunt et al., 2018), nakuba ukubuyekezwa okuhlelekile kwezifundo ze-detox kuthole imiphumela ehlukahlukene sekukonke (Radtke et al., 2022). Kodwa ezinsukwini zokuqala ezimbalwa ze-detox kuvame ukubonakala isimo sengqondo esibi kakhulu — ukucasuka okwandayo, isithukuthezi, nomuzwa wokuphuthelwa. Lokhu kuyahambisana nalokho okwaziwayo ngokuphela kokuziphatha okufundiwe: ukususa umvuzo ogudlukanisiwe kudala impendulo yokukhungatheka ngaphambi kokuba ukulingana kubuyiselwe.

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 emfushane ngeke ihlele kabusha unomphela izindlela zemikhuba ezaholela ekusetshenzisweni okuyinkinga ekuqaleni. Ukuxhumana okujwayelekile phakathi kwezimpawu ezithile (ukudikibaleka, ukulinda, ukushintsha phakathi kwemisebenzi) nokuhlola ifoni kuyancipha ngesikhathi sokungasebenzisi kodwa akupheli. Ngaphandle kokushintsha izimo zemvelo — indawo ye-app, izilungiselelo zokwazisa, indawo ebonakalayo yefoni — izenzo ezifanayo zizobuya 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 iyishintshe imikhuba yakho unomphela. Noma yini ethuthuka ngesikhathi sokushukunyiswa okuncishisiwe idinga ukuthi lokho kushukunyiswa kuqhubeke kuncane ukuze kuhlale. Uma ubuyela emaphethini afanayo, leyo mikhuba efanayo iyabuya.

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.

Ayikho inani elincane okuvunyelwene ngalo, kodwa ucwaningo ngemikhuba lukhomba emasontweni kunokuba kube yizinsuku: ocwaningweni olulodwa, umkhuba omusha wansuku zonke uthathe isilinganiso esiphakathi sezinsuku ezingu-66 ukuze uzizwe sengathi sekuzenzakalela (Lally et al., 2010). Izibuyekezo zamakhefu amafushane edijithali zibonisa imiphumela exubile (Radtke et al., 2022), kanti imingcele egcinwe amasonto ambalwa iye yathuthukisa umoya ocwaningweni olwenziwe ngokungahleliwe (Hunt et al., 2018).

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

Chaza lokho okunciphisayo, ngokukhethekile. "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.

Shintsha indawo, hhayi nje inhloso. 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.

Hlela isikhathi sokungakhululeki. 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.

Faka esikhundleni, ungakususwa kuphela. 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

Ezifundweni zekhwalithethivu nasezifundweni zokuzibika, izinguquko ezivame ukubikwa kakhulu ngemva kwamasonto amabili okunciphisa ukusetshenziswa kwedijithali ngendlela ebonakalayo yilezi: ukulala kangcono, ukukhathazeka okungemuva okuncane, ukucabanga ngokucacile nokukwazi ukugxila kangcono, ukujabulela kakhulu izinto ebezizwakala zingemnandi ngaphambilini (izincwadi, imvelo, izingxoxo), kanye nobudlelwano obushintshe nocingo — kungasahlaleki ngokucindezela, sekunobuhloso obukhulu.

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

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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.
6. Lally, P., van Jaarsveld, C.H.M., Potts, H.W.W., & Wardle, J. (2010). How are habits formed: Modelling habit formation in the real world. European Journal of Social Psychology, 40(6), 998–1009.
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