Indlela iDopamine Ephatha Ngendlela Owenza Ngayo — Futhi Ungayishintsha Kanjani

Iningi labantu bacabanga ukuthi i-dopamine iyikhemikhali yokujabula. Akuyona — noma okungenani, lokho akusiyo yonke indaba. I-dopamine ikakhulukazi iyikhemikhali ye-ukulindela. Iqhuma kakhulu hhayi lapho uthola umvuzo, kodwa lapho ulindele omunye. Le ndawo ibalulekile uma ufuna ukuqonda ukuthi kungani imikhuba ibunjwa futhi, okubaluleke kakhulu, ukuthi ungayishintsha kanjani.

Ukuthi i-dopamine yenzenjani ngempela

Uchwepheshe wezengqondo uWolfram Schultz uhlele imisebenzi ye-dopamine ezilwaneni ezincelisayo wathola okuthile okuphikisanayo: lapho isilwane sithola umvuzo ongazelelwe, i-dopamine iyanda. Kodwa lapho isilwane sifunda ukubikezela umvuzo, ukwanda kwe-dopamine kushintsha ukusuka kumvuzo uqobo kuya emqondweni obikezela umvuzo. Futhi uma umvuzo obikezelwe ungafiki, i-dopamine iyawa ngempela ngaphansi kwesisekelo — uphawu ubuchopho obubhalela njengokungajabulisi.

Lokhu kunezincazelo ezibalulekile ekuqondeni imikhuba. Ubuchopho abuphenduli kulokho okwenzayo. Buphendula kulokho obulindele ngokusekelwe kumqondisi ophambi kokuthi wenze lokho.

Lokhu kungani imikhuba ibonakala iyimvelo: ayiqhutshwa yisinqumo esiqondile. Iqhutshelwa ukukhuphuka kwe-dopamine okuhlinzekwa yizikhumbuzo zomphakathi — ngaphambi kokuba ucabange ngempela ukwenza noma yini. Ngaphambi kokuba uqaphele ukuthi ufisa ukuthatha ifoni yakho, uhlelo lwe-dopamine seluqalile, futhi usuhamba phambili ekwenzeni imikhuba.

Umjikelezo wemikhuba

Abaphenyi bezokuziphatha bahlukanisile isakhiwo semikhuba ngezindlela ezithile ezihlukile — "isikhumbuzo, umkhuba, umvuzo" kaCharles Duhigg mhlawumbe uyaziwa kakhulu — kodwa isayensi engemuva iyafana: imikhuba yakhiwa lapho isikhumbuzo esithile sihlotshaniswa nesenzo esithile ngokuhlangenwe nakho okuqhubekayo kwe-dopamine.

I-loop isebenza kanje:

• Isikhumbuzo: isikhuthazo esivela emvelweni (isikhathi sosuku, indawo, isimo sengqondo, ukuvela kwabantu noma izinto ezithile)
• Ukulindela: i-dopamine iyashisa njengomphumela wesikhumbuzo, idala isifiso sokuthola umvuzo ohambisana nakho
• Umsebenzi: ukuziphatha okwakuvame ukuhambisana nomvuzo
• Umvuzo: uhlelo lwe-dopamine luhlola ukuthi umphumela uhambisana yini nokulindelwa — olumukelekayo uma kunjalo, olubi uma kungenjalo

Uma kuphindaphindwa ngokwanele, ukuxhumana phakathi kwesikhumbuzo nomsebenzi kuba sekukhulwini okujulile kwi-basal ganglia — indawo yobuchopho ekhethekile kwimemori yokwenza. Uma sekwenziwa, ukuziphatha kungasebenza ngaphandle kokuthinteka kakhulu kwe-prefrontal. Lokhu kuyasebenza — yindlela amakhono athola ngayo ukuzenzakalelayo — kodwa kusho futhi ukuthi "ukukhetha" ukuphula umkhuba kusebenza ngokumelene nezindlela ze-neural ezijulile, hhayi ngokumelene nokukhetha okulula.

Kungani imikhuba iyinselele ukuyiphula kunokuyakha

Kukhona ukungalingani ohlelweni lwemikhuba okuchaza okuningi kokudumazeka kwabantu: imikhuba ibhalwe ngokuphindaphinda, kodwa ayisuswa ngokungaphindaphindi. Iphonswa phansi.

Uma uyeka ukwenza umkhuba, indlela yokuxhumana kwezitho zengqondo ayinyamalali. Iba yindawo yokuphumula. Ukuxhumana phakathi kokukhumbula nokwenza kusekhona, kulindele ukwenziwa kabusha ngempulazi efanele. Lokhu kwenza ukuthi ukuhamba emuva kube kuhle kakhulu kunoma yisiphi isizathu sokushintsha ukuziphatha — umkhuba old uqhubeka futhi udinga kuphela impulazi efanele ukuze ubuyele emuva.

Awuphuli imikhuba. Ubuyisela emuva. Inhloso ukudala ukuxhumana okusha phakathi kokukhumbula, ukwenza, kanye nomvuzo okhuthaza isidingo esifanayo nesokudala.

Ukusebenzisa lokhu ukuze wakhe imikhuba eqinile

Xhumanisa imikhuba emisha kumazinga akhona

Ucwaningo lokushintsha ukuziphatha lukhombisa njalo ukuthi "ukuhlanganisa imikhuba" — ukuhlanganisa ukuziphatha okusha kumazinga akhona — kukhuphula kakhulu amathuba okuphumelela uma kuqhathaniswa nokuzama ukwenza izinguquko zokuziphatha ngezikhathi ezingahleliwe. Umqondo okhona usunokuxhumana ne-dopamine; uthatha isakhiwo se-neural somkhuba osevele ukhona esikhundleni sokwakha kusuka ekuqaleni.

Isibonelo: uma usunomkhuba ophusile wokuphuza ikhofi ekuseni, lokho kuyisikhumbuzo esithembekile nsuku zonke. Ukuhlanganisa umkhuba wokubhala izinkumbulo imizuzu emihlanu "ngemva kokuthi ngiphume ikhofi yami" kungenzeka kakhulu ukuthi kuqhubeke kunokuthi "ngizobhala njalo ekuseni."

Yenza umvuzo ube sekwelashwa

Uhlelo lwe-dopamine luthambekele kakhulu emivuzweni esheshayo kunezikhathi ezibambezelekile — lokhu kubizwa ngokuthi ukwehliswa kwesikhathi. Izindlela ezithola imivuzo ethathwa ezinsukwini noma ezinyangeni zihlale zinzima kakhulu ukuhlela njengezindlela kunokuziphatha ezinezimpendulo ezisheshayo.

Ezindleleni ezinezinzuzo zempilo ezibambezelwe (ukuzivocavoca, ukuhamba kahle kokulala, ukudla), lokhu kusho ukuthi umvuzo kumele wenziwe ngesikhathi esifushane. Izinketho zifaka: ukuzibophezela komphakathi, ukulandela phambili, imikhosi emincane ngemuva kokuphothula, noma ukuhamba nezindlela ezithile ezijabulisayo (ukulalela iphodcast ethile kuphela ngesikhathi sokuzivocavoca).

Nciphisa ukujolisa ngesikhathi sokukhumbuza, hhayi emalini yokubuyisela

Iphutha elivamile ekwakheni imikhuba ukuzenza izinzuzo zibe nentshisekelo enkulu. Lokhu akuvamile ukusebenza ngoba ukujula kokubuyisela kuyashintsha — okwakubukeka kukhuthazayo ngesonto eledlule kuba yisisekelo kuleli sonto. Kunokuba lokho, nciphisa ukujolisa ngesikhathi sokukhumbuza: yenza kube lula ukuqala isenzo ngokususa izithiyo phakathi kokukhumbuza nesenzo sokuqala.

Uphumula ezimpahleni zezemidlalo, ushiyela incwadi phezulu kwethawula, ulungiselela ukudla okunempilo kosuku olulandelayo namuhla — lezi "izinhlelo zokusebenza" zisebenza hhayi ngokwenza imikhuba ibe nentshisekelo kodwa ngokususa izindleko zokwenza isinqumo ngesikhathi sokukhumbuza.

Indima yokuzazi

Nothi lokho kusebenza uma ungakwazi ukukhomba imijikelezo yakho yomkhuba. Abantu abaningi basebenza ngokuqhubekayo cishe usuku lonke — i-basal ganglia iqhuba izinhlelo ngenkathi i-prefrontal cortex ikhuluma kwenye indawo. Isidingo sokushintsha umkhuba ngokuqondile yikhono lokubona izimo zakho zokuziphatha ngaphambi, phakathi, nangemva kokuba zenzekile.

Lapha lapho ukulandela, ukubhala, noma ngisho nemizuzu embalwa yokucabangisisa nsuku zonke kudala amandla angahlobene nokuziphatha noma ukukhuthazwa. Ukuqaphela kudala isikhala phakathi kokukhumbuza nokuphendula okuzenzakalayo — futhi leso sikhala yindawo yokukhetha.

Izinhlelo zokreward ezishintshashintshayo nezindlela zedijithali

Ngawo-1950s, u-B.F. Skinner, isazi sokuziphatha, wenza uchungechunge lwezivivinyo ezazizoba phakathi kwemiphumela ephindaphindwa kakhulu kwezengqondo. Wabeka amagundane emakamelweni lapho ukucindezela i-lever kwakuletha ukudla. Lapho i-lever inika ukudla njalo lapho icindezelwa — uhlelo lwe-fixed ratio — amagundane ayecindezela ngokuzinza futhi eyeka uma esegcwele. Kodwa lapho i-lever inika ukudla ngokungabikezeleki — kwesinye isikhathi ngemva kokucindezela kabili, kwesinye isikhathi ngemva kokucindezela amashumi amabili — amagundane ayecindezela sengathi aphoqelekile futhi kwakunzima kakhulu ukuba ayeke, eqhubeka isikhathi eside ngemva kokuba umvuzo usuyekile ukufika.

Lo mphumela, obizwa ngokuthi uhlelo lokuphindaphinda olungashintshi, uveza izinga eliphakeme kakhulu nelihlala isikhathi eside sokuziphatha kunoma iyiphi indlela yokuphindaphinda. Futhi kwenzeka ukuthi kube yindlela ethile engemuva kwemishini yokugembula, izinkundla zokuxhumana, ukuhoxiswa ukuze uvuselele, kanye nezaziso eziphushwayo.

Incazelo ye-neurochemical ixhuma ngqo ocwaningweni lukaSchultz lokuphutha kokubikezela. Lapho imivuzo ibonakala, uhlelo lwe-dopamine ekugcineni luyavuma — ukubikezela kuba kweqiniso, uphawu lokuphutha luyanyamalala, futhi umdlandla wokukhuthazeka uyancipha. Imivuzo engabikezelwe, ngokuphambene, igcina iphutha lokubikezela elingapheli. Ukuhlola ifoni kungase kukhombise okuthile okujabulisayo: umlayezo, ukuthanda, okuthile okuthakazelisayo. Noma kungase kungakhiphi lutho. Lokhu kungaqinisekile kugcina uhlelo lwe-dopamine lusesimweni sokulindela okwandisiwe.

Kungani ukuhlola ukuziphatha kunzima kangaka ukuyeka ngokuzimisela okulula. Isheduli eguquguqukayo idale umjikelezo wokuziphatha lapho isikhumbuzo (ifoni esandleni, noma yisiphi isikhathi sokungathokozisi noma sokushintsha) sikhuthaza ukulindela okuhlinzekwa yi-dopamine ngaphambi kokuthi isenzo sikhethwe ngokuqonda. Umvuzo akudingeki ukuthi uvele — ukulindela ngokwalo kuyakhuthaza. Ucwaningo lukaFiorillo, uTobler, noSchultz lukhombisile ukuthi ama-neuron e-dopamine aphendula kakhulu ngaphansi kokungaqiniseki okuphezulu kwemivuzo — ukwakheka kancane kancane kokusebenza kukhulu kakhulu uma ithuba lokuthola umvuzo lilinganiselwa ku-50-50, kunokuba uma umvuzo uqinisekile.

Imiphumela yokushintsha imikhuba ye-digital icacile. Njengoba uhlelo olungaguquki lwenziwe ngaphakathi kokwakhiwa kwezinye izinkundla zokuxhumana nezokuthumela imiyalezo, ukusebenzisa lezi zinhlelo kudinga ukuhamba ngaphakathi kohlelo olwakhiwe ngokuqondile ukuze kukhuphuke njalo ukuhlole. Izinqubomgomo ezisebenzayo zifaka phakathi ukuguqula imithombo yokreward engaguquki ibe yizinto eziqondile lapho kungenzeka (ukuhlola imiyalezo ngezikhathi ezibekiwe kunokuba uphendule kuyo yonke imiyalezo), ukususa umkhumbuzi ngokuphelele lapho kungenzeka (ukususa izinhlelo zokusebenza kusikrini sasekhaya noma efoni ngokuphelele), nokwandisa ubunzima phakathi komkhumbuzi nokuziphatha ukuze impendulo ezenzakalayo iphazamiseke isikhathi eside ukuze kube nokukhetha okucacile.

Ukuqonda uhlelo olungaguquki futhi kuhlehlisa isipiliyoni sokubhekana nokusetshenziswa kwefoni noma izinkundla zokuxhumana. Ubunzima abuyona iphutha lokwakheka. Kubonisa uhlelo lwe-dopamine oluphendula ngendlela efanele njengoba lukhulelwa — lufuna imivuzo engaziwa kodwa engase ibe nenani eliphezulu — luphathwa ngempumelelo ngimikhiqizo eyakhiwe ngolwazi ngalolu hlelo lwe-neuroscience.

Ingcindezi, i-cortisol, kanye nokuphindaphinda kwemikhuba

Okunye okuhlala kuvela kakhulu ocwaningweni lwezidakamizwa nokuziphatha ukuthi ingcindezi ingenye yezinto ezivusa ukubuyela emuva kakhulu. Lokhu akusebenzi nje kuphela ezinkingeni zokusebenzisa izidakamizwa, kodwa nakuzo zonke izinhlobo zemikhuba: indlela yokudla, ukugwema ukuvivinya umzimba, ukusetshenziswa kwefoni, nanoma yikuphi okunye ukuziphatha okusekuhlanganiswe njengendlela yokwehlisa ingcindezi.

Le ndlela ibandakanya ukuxhumana phakathi kwe-cortisol — i-hormone eyinhloko yokucindezela — kanye nohlelo lokreward lwe-dopamine. Phansi kwengcindezi enkulu, ukukhululwa kwe-cortisol kuthinta ukudluliswa kwe-dopamine kwi-nucleus accumbens, indawo ephakathi nendawo yokreward ebuchosheni. Le shintsho ye-dopaminergic ikhulisa ukubaluleka kokwenza izinto ezake zaxhunyaniswa nokukhululeka. Ngamanye amazwi: ingcindezi yenza imikhuba endala ibonakale iphuthumayo futhi ikhangayo kunalokho okwenziwa ngezimo ezijwayelekile.

Lokhu akusilo nje isifaniso. Kubantu, ingcindezi ishintsha ukuziphatha isuke ezinqumweni ezenziwe ngamabomu, ezihlose umgomo, iye emikhubeni ezenzakalelayo: ocwaningweni lwelebhu, ababambiqhaza abebecindezelekile baqhubeka benza isenzo ababesisifundile ngisho nangemva kokuba umvuzo waso ungasenanzuzo (Schwabe & Wolf, 2009). Izifundo ngezilwane zengeza ukuthi ingcindezi ingabuyisa nokuziphatha ebekubonakala sekuphelile. Imijikelezo yobuchopho eyakha umkhuba wokuqala ayinyamalali; ingcindezi yehlisa umkhawulo wokubuyela kuyo.

Ukubuyela emuva akuwona uphawu lokuthi ushintsho lokuziphatha lwehlulekile. Ubufakazi bokuthi uxhumano phakathi kwengcindezi nezindlela zokuziphatha abukhulunywanga kahle — futhi ukuthi umgwaqo we-neural old usatholakala.

Ucwaningo luka-Ann Graybiel e-MIT lukhombisile ukuthi imijikelezo yokuziphatha ihlala iqinile ebuchosheni isikhathi eside ngemuva kokushintsha kwezindlela zokuziphatha — empeleni igcinwe kunokuthi isuswe. Ingcindezi isebenza njengophawu lokubuyisela lezi zindlela ezigciniwe. Lokhu kuchaza ukuthi abantu abagulayo abashintshile izimpilo zabo isikhathi eside bangazithola bephendukela ezindleleni ezindala ngesikhathi sokucindezeleka okukhulu, ukugula, ukuntuleka kokulala, noma ukuphazamiseka okukhulu empilweni.

Kunezinto ezithile ezivela. Okokuqala, ukuphathwa kwengcindezi akuyona iphrojekthi ehlukile ekushintsheni kwemikhuba — kubalulekile kuyo. Noma yisiphi umzamo wokushintsha ukuziphatha ongafaki uhlelo lwezikhathi ezinzima uzoba sengozini yokuphindaphinda. Okwesibili, isikhathi sokwethulwa kwemikhuba emisha kubalulekile: ukuqala ukuziphatha okunzima ngesikhathi esikhona sokucindezeleka sebenzisa amandla amakhulu emqondo nezemotional kumkhakha osevele uphumelele. Uma kungenzeka, izinguquko ezinkulu zemikhuba ziqala kangcono ngesikhathi sokuzinza.

Okwesithathu, futhi mhlawumbe okubaluleke kakhulu, ukuphindaphinda kufanele kuqondwe njengemininingwane hhayi njengokwehluleka. Lapho ukuziphatha okwakushintshile kuvela ngaphansi kwengcindezi, kubonisa ukuxhumana okukhethekile phakathi kokukhumbula nokuziphatha okwakuhlotshaniswa nengcindezi — futhi le nxusa manje iyindawo yokungenelela. Umbuzo ngemuva kokuphindaphinda akuwona "kungani ngiphumelelayo?" kodwa "yini engcindezi, yini eyayiyisikhumbuzo, futhi yini edingwa yile mikhuba?" Lokhu kuhlaziywa kudala indlela yokwakha umkhuba ophendula nengcindezi ongakwazi ukuncintisana futhi ekugcineni uthathe indawo yokuqala.

• Khomba izimpawu zakho zengcindezi: bhala ukuthi yiziphi izimo, imizwa, noma indawo ezivame ukuvela ngaphambi kokuziphatha okujwayelekile ofuna ukukushintsha
• Lungiselela kusengaphambili izindlela ezihlukile zokuphendula engcindezini: nquma ngaphambi kwesikhathi esicindezelayo ukuthi yikuphi ukuziphatha ozokusebenzisa esikhundleni salokho — ukunyakaza okuncane komzimba, indlela ethile yokuphefumula, noma ukuhamba isikhashana
• Yehlisa ingcindezi eyisisekelo lapho kungenzeka: ukulala kahle, ukuzivocavoca njalo, nokunciphisa ingcindezi engagwemeka (ukubuka izindaba ngokweqile, izaziso ezingapheli) konke kwenza kube mancane amathuba okuthi ingcindezi ivuse umkhuba wakudala
• Bheka ukubuyela emuva njengedatha, hhayi njengokuhlulwa: ukubuyela emuva okukodwa akususi umzila wezinzwa womkhuba ofakwa esikhundleni — kusebenzisa kuphela lowo ogcinwe; buyela ekuziphatheni okufakwa esikhundleni ngokushesha okukhulu

Sources

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3. Duhigg, C. (2012). The Power of Habit. Random House.
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