Kungakanani Isikhathi Sokubuka Esingaphezulu Kwejwayelekile? Impendulo Eqotho Engakaze Ikunikezwe

Kungumbuzo wonke umuntu abuzayo: kungakanani isikhathi sokubuka esingaphezulu? Abantu bafuna umkhawulo ocacile — umkhawulo wansuku zonke abangawugcina phansi futhi bazizwe bekhululekile. Amahora amabili? Amane? Ufoni lwakho luphinde lukunikeze inombolo yeviki, ngokuphelele nekhono lokuhlola uma ikhuphuka. Ngakho nansi impendulo eqotho engakaze inikezwe ezindaweni eziningi: inombolo cishe iyinto engalungile yokukala.

Lokho akusiyo ukugwema. Kuyinto ethile okufakazela ucwaningo. Izinsuku eziphelele osukwini lwakho zibonakala zingekho ngempela emthethweni wokuthi ama-skrini akulimaza. Okubalulekile yizinkinga ezahlukene — futhi uma ubuza lezo esikhundleni, yonke "ukuthi mangaki kakhulu" ukukhathazeka kuhlanganyela kube into ewusizo kakhulu.

Kungani inombolo ibhidliza abacwaningi

Lapho abacwaningi bebheke ngokucophelela ubudlelwano obulula phakathi kwezinsuku zokusebenzisa isikrini nokuphila kahle, bavame ukuthola izixhumanisi ezinzima, ezingahambisani. Uhlolo oludumile luka-Amy Orben no-Andrew Przybylski, oluhlola idatha enkulu, lwathola ukuthi isikhathi sokusebenzisa isikrini sichaza kuphela ingxenye encane yokuhluka kokuphila kahle kwabantu abasha — ngaphansi kwephesenti elilodwa, okuqhathaniswa nemiphumela efana nokugqoka amehlo noma ukudla amajusi. Izixhumanisi ezithokozisayo zihlala zincipha kakhulu ngaphansi kocwaningo olunembile.

Lokhu akusho ukuthi ama-skrini awanankinga — kusho ukuthi amahora raw ayithuluzi elingaqondile, elingalungile. Abantu ababili abanama-total afanayo amahora amane bangaba nobudlelwano obuhlukile namadivayisi abo: omunye okhethekile futhi kulungile, omunye ongena kulesi simo futhi ehlupheka. Ukulinganisa kuphela inani le-total kuphonsa phansi konke okwenza lezi zimbili zihluke. Kufana nokuhlola ukudla ngokuhamba kwama hora okudlayo kunokubheka lokho okukhona ephepheni.

Ukubuza "kukhona amahora angaki?" kufana nokubuza ukuthi uthathile amahora angaki udla ukuze uhlolwe ukudla kwakho. Inani alikutsheli lutho. Lokho obukudlayo, kungani, nokuthi kukushiye kanjani kuzokutshela konke.

Imibuzo ebalulekile

Uma amahora engawona umphumela, yikuphi okungcono? Ucwaningo nemicabango yezenhlalakahle ibonisa ukuthi ikhwalithi, ukulawula, nokuhamba — hhayi inani. Nansi imibuzo ethile eqinisekisayo ukuthi ukusetshenziswa kwakho kwesikrini kuyinkinga:

Ukwenzani ngempela?

Akukho isikhathi sesikrini esifanayo. Ucingo lwevidiyo nomndeni, ukuhamba, ukufunda okuthile, ukudala, ukufunda — lezi zindlela ezisebenzayo, ezinokuhlosiwe ezivame ukwengeza empilweni. Ukuhamba okungapheli, okwenziwa ngokuphazamiseka kokuhlola okuhlinzekwe ukuze kukugcina unamathele kuyinto ehlukile ngokuphelele, noma ngabe kusemidlalweni efanayo isikhathi esifanayo. Ukuhlanganisa konke lokhu kube inombolo eyodwa "yesikhathi sesikrini" kuyiphutha eliyinhloko. Okuqukethwe nendlela kubaluleke kakhulu kunehora.

Uphakathi kokulawula lokhu?

Lena yisixwayiso esihle kakhulu. Ingabe usebenzisa ifoni ngenhloso, noma ingabe ikusebenzisa? Uma unquma ukuyeka, uyakwazi? Noma uvame ukuphuma ekugxileni ongakukhethanga ukuqala nokungakukhethanga ukuqeda? Ukulawula — hhayi isikhathi — yikho okwehlukanisa ukusetshenziswa okunempilo okukhulu nokusetshenziswa okungokwenyani okukhathazayo. Sihlahla izimpawu ezithile esihlokweni sethu ngama- <a href="/blog/posts/phone-addiction-signs/">izimpawu zokudakwa kwefoni</a>.

Yini eshintshela yona?

Le yinto ebaluleke kakhulu futhi ingxoxwa kancane. Ubungozi obuphuma kumaskrini akukhona kuphela kumaskrini uqobo — kukhona lokho okukhishwa yiskrini. Ihora elilodwa lokuhlola esikhundleni sokulala, ukuzivocavoca, ukubona abantu, noma ukuphuma ngaphandle kubangela umonakalo ikakhulu ngenxa yalokho ongakwenzi. Ihora elifanayo elingashintshi lutho oluthile alibizi kakhulu. Buza hhayi kuphela "ngabe ngichithe isikhathi esingakanani efoni yami" kodwa "yini le hora eshintsha yona?"

Ukuzizwa kwakho phakathi nalesi sikhathi nangemva kwalokho kuyidatha

Kunomshini omuhle ophathekayo ongcono kunanoma iyiphi imingcele evamile: qaphela ukuthi ukusetshenziswa kukushiya kanjani. Ezinye izikhathi zokubuka zikusiza ukuthi ube neqhaza, uthole ulwazi, noma uzizwe uthokozile. Ezinye zikushiya udinwa, ukhathazekile, ungacacile, noma uzizwe ungcono kancane ngawe. Le mehluko — hhayi isikhathi — iyisignali efanele ukuyilandela. Isimo sakho sokuphuma sikhuluma iqiniso kakhulu kunembiko yeviki yeselula yakho.

Le ndlela yokubheka iphinde isuse isizungu esiningi esingadingekile. Uma amahora amathathu wesicelo esijabulisayo noma ukubiza abangane kuhlangene kukushiya uzizwa kahle futhi unokulawula, inombolo ethi "amahora amathathu" ayisiyona inkinga okufanele uyilungise. Ngakolunye uhlangothi, imizuzu engamashumi amane nanhlanu yokuhlola okungapheli okuphazamisayo okuphazamisa umoya wakho ifanele ukushintshwa nakuba "ingaphansi komkhawulo." Inombolo ayizange ibe yindawo. Umphumela ubalulekile.

Ngabe kukhona inombolo ewusizo?

Umbuzo omuhle, ngoba "kuyinkimbinkimbi" kungase kube sengathi kuyisixazululo esilula. Izikhumbuzo ezimbalwa ezisebenzayo, ezibanjwe kahle:

<li><strong>Kwabantwana, iziqondiso ziqinile.</strong> Ubuchopho obukhulayo buhlukile, futhi imikhawulo ethile ngokweminyaka kanye nokunaka okuqukethwe nokulala kubalulekile. Sihlanganisa lokhu ku-<a href="/blog/posts/screen-time-kids/">lokho ucwaningo lukusho mayelana nesikhathi sokubuka ezinganeni</a>.</li><li><strong>Kwabadala, bheka umkhuba, hhayi umkhawulo.</strong> Ukukhuphuka okusheshayo kokusetshenziswa kwakho — ikakhulukazi ukusetshenziswa okungapheli, okungasebenzi — kubaluleke kakhulu kunenombolo ethile. Umkhondo ubaluleke kakhulu kunenombolo ethile.</li><li><strong>Vikela izinto ezingashintshiwe.</strong> Esikhundleni sokubeka umkhawulo wezinsuku, vikela izinto ezithile ezingezehlisa: ukulala, isikhathi sokuhlangana, ukuhamba, imizuzu yokuqala neyokugcina yosuku lwakho. Vikele lezo, futhi inani eliphelele ngokuvamile lizozithathela phezulu.</li><li><strong>Uma ufuna ukuhlola: ukuhlolwa kokulawula.</strong> Zama ukuthatha ukuphumula okuhleliwe — kusihlwa, ngosuku — kusuka kuhlelo lwakho oluphakeme kakhulu. Uma kulula, amahora akho mhlawumbe awukuhlupheka. Uma kunzima ngempela, lokho kuyisignali, kungakhathaliseki ukuthi inombolo ikusho ukuthini.</li>

Qaphela ukuthi akukho okukhuluma ngokuthi "uhlale ngaphansi kwe-X amahora." Kukho ukuvikela okubalulekile nokuhlala unokulawula — okuyindlela ephelele esiqondisweni sethu ku-<a href="/blog/posts/how-to-reduce-screen-time/">ukunciphisa isikhathi sokubuka isikrini ngaphandle kokuzikhandla</a>. Inhloso akusikho ukuba nenombolo encane. Kuyinto engcono yokuxhumana.

Okokuqala

Inani elingakanani lesikhathi sokubuka isikrini elingaphezulu? Akukho inombolo evamile, futhi ukufuna eyodwa kuvame ukukhiqiza ukuzizwa kabi ngaphandle kokucaciseleka. Ucwaningo lukhombisa ukuthi amahora angempela awanalo umthelela — okukhombisa umthelela yizinto ozisebenzisayo, ukuthi uyakwazi yini ukuzilawula, lokho okukhishwa, nokuthi kukushiya kanjani uzizwa.

Ngakho-ke, stopha ukujula emiphumeleni yeviki bese uqala ukubuza imibuzo engcono. Sebenzisa isimo sakho sokugcina njengomgomo, vikela izinto ezingenakufakwa esikhundleni, futhi uhlole ukuthi ungakwazi yini ukuwumisa uma ufuna. "Okungaphezulu" akusiyona inani olidlula — kuyindawo lapho isikrini stops ukusebenzela impilo yakho futhi siqala ukuyiqhuba. Le mngcele ayinakho ukuxhumana nesikhathi, futhi konke okukhuluma ngokuqondisa.

Sources

1. Orben, A., & Przybylski, A.K. (2019). The association between adolescent well-being and digital technology use. Nature Human Behaviour, 3(2), 173–182.
2. Orben, A. (2020). Teenagers, screens and social media: A narrative review of reviews and key studies. Social Psychiatry and Psychiatric Epidemiology, 55(4), 407–414.
3. Kushlev, K., & Leitao, M.R. (2020). The effects of smartphones on well-being: Theoretical integration and research agenda. Current Opinion in Psychology, 36, 77–82.
4. Vanden Abeele, M.M.P. (2021). Digital wellbeing as a dynamic construct. Communication Theory, 31(4), 932–955.
5. Twenge, J.M., & Campbell, W.K. (2018). Associations between screen time and lower psychological well-being among children and adolescents. Preventive Medicine Reports, 12, 271–283.