Ukunciphisa Ukusetshenziswa Kwedijithali Ngaphandle Kwekhaya Ehlathini

Uma uthi "ukunciphisa ukusetshenziswa kwedijithali" abantu bacabanga ngomuntu ophakeme ophuma eselula yakhe ye-smartphone ukuze athathe iselula yokuphendula bese ehlangana nezihlahla. Le mfanekiso iyona nto ethusa abantu abaningi ukuba baphonse phansi lo mbono — futhi iyona nto ethusa ukuba baphuthelwe umqondo. Ukunciphisa ukusetshenziswa kwedijithali akukhulumi ngokusebenzisa ubuchwepheshe kancane ngenxa yokuthi. Kukho ukusebenzisa ngokucophelela, ukuze amathuluzi ambalwa anempilo athole ukunakwa kwakho kanti lawo amaningi kuphela akhulisa impilo yakho angatholi.

Lo mqondo wakhuliswa ngumsunguli wekhompyutha uCal Newport, futhi ngaphansi kwalokhu kugxila kukhona umqondo osebenzayo onenzuzo. Le nguqulo esebenzayo — kusho ukuthini, kungani kusebenza, nokuthi ungakwenza kanjani ngaphandle kokushiya umsebenzi wakho noma ingxoxo yakho yeqembu.

Kusho ukuthini ngempela

UNewport uchaza i-digital minimalism njengemfundiso lapho ugxila khona isikhathi sakho se-inthanethi ezinhlelweni ezimbalwa ezikhethiwe ezisekela kakhulu izinto ozaziyo, futhi ujabule ngokungaphuthelwa konke okunye. Igama elisemqoka lapha ngu-‘intentional’. Umuntu ophila kahle akaphikisi ubuchwepheshe; uthanda ukunaka. Baqala endaweni ehlukile: esikhundleni sokwamukela zonke izinsiza ngaphandle kokuba zibe yingozi, baphika zonke izinsiza ngaphandle kokuba ziqinisekise indawo yazo.

Le ndlela yokuphenduka iyisizathu esiyinhloko. Abantu abaningi bahlanganisa izinhlelo zokusebenza nezinsizakalo ngendlela umgqomo wezinto ezingenamsebenzi ohlanganisa ngayo izintambo — ngokujwayelekile, bengenzi ukuhlola, bengenzi ukususa. Ngamunye ubukeka engalimalanga yedwa. Ngokuhlanganyela, bahlukanisa ukunaka kwakho ezimangweni ezincane eziningi. Ukunciphisa ukudigital kusebenza nje njengokufaka umthetho: ingabe le thuluzi ethile, esetshenziswa ngendlela ethile, iletha inani elanele ukuze ifanele ukunaka okuthathayo? Uma kungenjalo, iyahamba.

Ukunciphisa ukudigital akuphikisi ubuchwepheshe. Kuphakamisela ukunaka. Umuntu ophumelelayo akabuzanga "ingabe le app iyalimaza?" — baphakamisa "ingabe le app ithola ukunaka okuthathayo?" Cishe konke kwehluleka kulolu hlolo lwesibili.

Kungani 'ukusebenzisa kancane' kuvame ukuhluleka — futhi lokhu akukhona

Iningi lezi zindlela zokunciphisa zihluleka ngoba zifakwe njengokuntula: sebenzisa kancane, phikisa kakhulu, phusha ngokweqile. Lokhu kuyindlela yokuzikhandla, futhi ukuzikhandla ngokumelene nezinhlelo ezakhiwe akuphumeleli. Ukunciphisa ukudlula kudinga indlela ehlukile — kuyindlela yokuhlala, hhayi indlela yokuvinjelwa.

Uma uqala ngombuzo "yini engifuna ukuthi isikhathi sami nokuqonda kwami kuhambe ngayo?" bese ugcina kuphela amathuluzi asebenza kulokho, awuphikisi njalo ukulangazelela — usususe lokho. Isinqumo sithathwa kanye, ngendlela, esikhundleni sokulwa nsuku zonke. Lokhu kungumqondo ofanayo osiza abantu abancane ukuthi bazizwe bekhululekile kunokuvinjelwa: akukho okuphikiswa uma izinhlelo zokudlala zikhona. Kungumgomo ofanayo osiza ekushintsheni imvelo emguideni yethu ye-<a href="/blog/posts/how-to-reduce-screen-time/">ukunciphisa isikhathi sokubuka ngaphandle kokuzikhandla</a>.

Futhi igwema umjikelezo wokubuyela emuva. Ukukhishwa okukhulu kanye nemithetho ephelele kuvame ukubuyela emuva, ngoba akukhona okungaqhubekela phambili futhi kusekelwe ekubambeni. Ukuhlelwa okuhle, okucacile okufanele ukwenze kuyinto ongaphila nayo unomphela — okuwukuphela kokushintsha okubalulekile.

Ungakwenza kanjani lokho

Ing version edumile kaNewport iyisinyathelo se-30-day "ukuhlanza idijithali," kodwa awudingi ukuyilandela ngokuqinile. Izinqubo ezisemqoka ziwukwenza izinyathelo ezimbalwa eziphindaphindwayo:

<li><strong>Thatha isikhathi sokuphuma ezobuchwepheshe ezingadingekile.</strong> Thatha amasonto ambalwa kude nezinhlelo zokusebenza nezinsizakalo ezingabalulekile — ukugijima okungadingekile, hhayi i-akhawunti yakho yokubhanga noma i-imeyili yomsebenzi. Lokhu kuphula umjikelezo ojwayelekile futhi kuqinisekisa ukuthi uyazi kahle ukuthi yini oyidingayo.</li><li><strong>Qaphela ukuthi yini oyishiyile ngempela.</strong> Ngemuva kokuphumula, okungaphezu kwalokho awukuthandi nhlobo — lokho kuyaphendula. Kukhona izinto ezimbalwa ozowashiya ngezizathu ezithile, ezibukhali. Lezi yizinto okufanele uzigcine.</li><li><strong>Phinda ulethe ngokucophelela, ngezinhlinzeko.</strong> Buyisela kuphela amathuluzi afanele, futhi chaza ukuthi uzowasebenzisa kanjani: yini, nini, isikhathi esingakanani. "Instagram, imizuzu engu-15, ntambama, ukuze uthumele imiyalezo kubangani" kuqhathaniswa "Instagram, noma nini, kuze kube phakade." </li><li><strong>Thuthukisa izinto ezibalulekile.</strong> Ngisho nemithombo ewusizo ivamise ukuba nezinye izilungiselelo ezingcono — izexwayiso zivaliwe, uhlelo lokusebenza lukhishiwe kusikrini sasekhaya, ukufinyelela ngesikhathi esithile. Gcina inani, susa umuzwa wokuphuthuma.</li><li><strong>Gcwalisa isikhala ngento engcono.</strong> Ukukhulula ukunakwa kushiya isikhala. Uma ungakugcwalisi ngezinto ozithokozelayo, imikhuba endala ibuyela emuva. Inhloso bekungekho ukungabi nanto — bekukhona indawo yezinto ezingcono.</li>

Qaphela ukuthi lokhu akukhulumi ngenombolo. Akukhulumi "ngaphansi kwamahora amabili wesikhathi sokubuka." Kukhuluma ngenhloso nokufaneleka — umsebenzisi onzima kodwa oqondile wamathuluzi amabili ungumuntu ophila kahle ngokwedijithali; umsebenzisi olula kodwa ongekho emqondweni wamathuluzi ayishumi nanhlanu akunjalo. Ukuze uqonde kahle umqondo wemikhuba, ingxenye yethu ethinta <a href="/blog/posts/dopamine-habits/">ukuthi i-dopamine iphathe kanjani imikhuba yakho</a> ichaza ukuthi kungani indlela yokwakha ibaluleke kakhulu kunezinhlelo zokuzikhandla.

Ukuqonda okuvamile

Izinto ezimbalwa ezihlobene ne-digital minimalism ezingezona, njengoba le mifanekiso ibangela abantu abaningi ukuyishiya:

Ayikho ngokuphikisana nobuchwepheshe noma intuthuko - abancane bavame ukusebenzisa amathuluzi anamandla kakhulu, kodwa ngokucophelela. Akukhona ngokuba nenani elincane lezinhlelo zokusebenza ngenxa yokuthi - inhloso iwukuhambisana nezindinganiso zakho, hhayi ukungabi nento. Akukhona ukuhluza okwenziwa kanye kuphela - kuyindlela eqhubekayo, indlela yokuhlola amathuluzi amasha njengoba evele, hhayi ukuhlanza okukodwa. Futhi akukhona kuphela ngokukhiqiza - ukunakwa okuvuselelwe kungahamba ekuphumuleni, ezindabeni, noma ukwenza lutho; iphuzu ukuthi ukhetha.

Umphumela ophakeme

I-digital minimalism iyashiywa ngaphandle ngenxa yesithombe se-cabin-in-the-woods, kodwa umqondo wangempela ungowokulinganisa futhi unamandla: yiba nenhloso ngezinsiza ezimbalwa ezithola indawo yazo ngempela, futhi khulula konke okuncintisana kuphela nokunaka kwakho. Akusikho ukuswela — kuyisikhumbuzo.

Isizathu sokuthi lokhu kusebenza lapho "sebenzisa ifoni yakho kancane" yehluleka ukuthi kuyisakhiwo, hhayi umzamo. Uthatha isinqumo kanye ukuthi yini efanele ukunakwa kwakho, wakhe ukwakheka okungaphezulu kwalokho, bese uyeka ukulwa nsuku zonke nokuzikhandla okwakungakaze kuphumelele. Awudingi ifoni ephendulayo noma indawo yokuhlala ye-digital. Udinga isilinganiso — ingabe lokhu kufanelekile? — kanye nokuzimisela ukusisebenzisa ngokuqotho. Cishe konke ngeke kudlule. Lokho akusikho ukukhishwa kokuncishiswa kwedijithali. Lokhu kuyinhloso.

Sources

1. Newport, C. (2019). Digital Minimalism: Choosing a Focused Life in a Noisy World. Portfolio/Penguin.
2. Hunt, M.G., Marx, R., Lipson, C., & Young, J. (2018). No more FOMO: Limiting social media decreases loneliness and depression. Journal of Social and Clinical Psychology, 37(10), 751–768.
3. Newport, C. (2016). Deep Work: Rules for Focused Success in a Distracted World. Grand Central Publishing.
4. Wood, W., & Neal, D.T. (2007). A new look at habits and the habit-goal interface. Psychological Review, 114(4), 843–863.