Indlela Yokunciphisa Isikhathi Sokubuka Isikrini Ngempela (Ngaphandle Kokuzikhandla)

Kungenzeka ukuthi uzame izeluleko ezijwayelekile. Phonsa ifoni yakho kwenye igumbi. Sebenzisa imodi ye-grayscale. Susa izinhlelo zokusebenza. Futhi kuyasebenza — mhlawumbe izinsuku ezintathu. Bese ifoni ibuyela etafuleni lokulala, futhi ulala embhedeni phakathi kobusuku ubuka amavidiyo abantu bepheka izinto ongakaze uziphekele.

Inkinga akukhona amandla akho. Inkinga ukuthi lezi zicebiso zithatha udaba lwezempilo yengqondo njengokuhluleka kokuhlela.

Kungani amandla ezehluleka njalo

Ucingo lwakho aluwona nje umshini. Luyindlela yokuletha i-dopamine eyenziwe ngokuqondile. Wonke umyalezo, wonke ukuhoxiswa, wonke "ukuthanda" — lezi akuzona izigameko. Zikhiqizwa yizinkulungwane zama-A/B tests ezivela kwabanye abahlinzeki abahle emhlabeni, bonke bejolise entweni eyodwa: ukukugcina usemkhankasweni isikhathi eside.

Uhlelo lokreward lwekhanda aluhlukanisi phakathi kokuthi "Ngithole ukudla" nokuthi "Ngithole umlayezo omusha." Kokubili kukhuthaza i-dopamine. Umehluko ukuthi ukudla ekugcineni kukugcwalisa. I-social media ayinayo isignali efanayo yokugcwalisa — njalo kukhona okuqukethwe okwengeziwe, njalo kukhona omunye umyalezo.

I-willpower isebenza kwi-prefrontal cortex — indawo yokwenza izinqumo enengqondo, enobuhlakani. Ukufuna i-dopamine kuvela ku-limbic system — endala, esheshayo, futhi ezimweni eziningi, eqinile. Ukucela i-willpower ukuthi idlule ku-dopamine trigger kufana nokucela ibhayisikili ukuthi idlule imoto.

Izinto ezimbili ezisebenza ngempela

1. Shintsha imvelo, hhayi izinjongo zakho

Ucwaningo lokushintsha ukuziphatha luhambisana nalokhu: ukuklama imvelo kuhlula izinjongo njalo. Abantu abakwazi ukuzilawula kahle akusikho labo abaphikisa izinsongo kakhulu — bangabantu abahlela imvelo yabo ukuze izinsongo zivele kancane.

Ngokwezinto ezithile, lokhu kusho:

• Susa izinhlelo zokusebenza kusikrini sasekhaya. Ungazisusi — just uzihambise ngaphandle kwesikrini sokuqala. Ukuthinta okuthathu okwengeziwe kukhona ukuvimbela ukuhamba okungaziwa kokufinyelela-ukuthatha-ukuskrola.
• Shaja ifoni yakho ngaphandle kwendawo yokulala. Indawo yokulala iyindawo yokuphumula. Ngesikhathi ifoni yakho ikhona, iba yinto yokuqala oyibukayo ekuseni nendaba yokugcina ebusuku — kokubili izikhathi eziphezulu ze-dopamine ezikhuthaza umjikelezo wemikhuba.
• Sebenzisa idivayisi engalungile kwezinye izisebenzi. I-alamu ehlukile ikhipha isaba sokuba nefoni yakho eduze kwebhedi. Incwadi yomzimba ikhipha ukukhetha phakathi kokuthi "ngabe ngifunde noma ngizokhrola."

2. Shintsha, ungavimbi

Ucwaningo ngemikhuba lubonisa ukuthi ukuvimbela ukuziphatha ngaphandle kokukufaka okunye esikhundleni salokho kuvame ukwehluleka. Ubuchopho budala isikhala, bese ekugcineni busigcwalisa ngalokho kuziphatha kwasekuqaleni — ngokuvamile ngesifiso esinamandla kunakuqala.

Umbuzo okufanele uwubuze awuwona u-"ngiyeka kanjani ukusebenzisa ifoni yami?" kodwa u-"isiphi isidingo ifoni yami ehlangabezana naso engingasihlangabezana ngenye indlela?" Izimpendulo ezivamile:

• Ukudikibala → faka izindlela ezilula (incwadi eduze, ukuhamba okuncane, i-puzzle)
• Ukuxhumana nabantu → hlela ingxoxo yangempela esikhundleni sokuthokozisa izigigaba zabanye
• Ukuthula → umakhalekhukhwini uvamise ukukhulisa ukukhathazeka kunokukhipha; shintsha ngokuqhuba umoya okuncane noma ukuhamba
• Ukukhumbuza umkhuba → thola isikhumbuzo esithile (ukuhlala ethafeni, ulinde emgqeni) bese udala impendulo ehlukile kulokho

Kungani konke okunye kuqala kubonakala kuyisicefe

Kunento yesithathu abantu abaningi abayiphuthelayo: umehluko.

Indlela ozwa ngayo ukuthi into ikufaneleka kangakanani incike kulokho oyiqhathanisa nakho. Ngemva kwamahora wokubuka okuqukethwe okusheshayo, okusha, futhi okuvuselelwa njalo, incwadi, ukuhamba, noma ingxoxo ehamba kancane kubonakala kungemnandi uma kuqhathaniswa. Yingakho abantu ababechitha isikhathi esiningi befona bevame ukusho ukuthi "akusekho lutho olusajabulisa" uma bezama ukunciphisa. Uzovame ukuzwa lokhu kuchazwa njenge-"dopamine baseline" okumele isethwe kabusha, kodwa akekho oke alinganise into enjalo kubasebenzisi befoni; umehluko kanye nomkhuba kuchaza lokhu ngaphandle kokuchaza ngamakhemikhali obuchopho.

Isixazululo asikona ukuziphoqa udlule ekubeni nesithukuthezi. Lesi sigaba sokuba buthuntu siyenzeka ngempela, futhi siyaphela njengoba lokho kuqhathanisa sekuyaphela futhi imikhuba emisha seyiqala ukuzilethela eyayo inzuzo. Asikho isikhathi esiqondile, kodwa abantu abaningi babona umehluko emasontweni ambalwa, ikakhulukazi uma begcwalisa leso sikhathi esikhululekile ngento abayithanda ngempela.

Yilokho futhi okwenza ukuwuyeka ngokungazelelwe kuvame ukungasebenzi: kudala isikhala esingenalutho esingakhululekile ngaphandle kohlelo lokuthi kuzokwenzekani ngemva kwalokho, futhi abantu abaningi bayayeka ngaphambi kokuba imikhuba emisha iqine.

Indawo yokuqala enengqondo

Esikhundleni sokufuna ukunciphisa ngokushesha, ubufakazi bukhomba indlela ethile:

• Hlola kuqala. Abantu abaningi abakwazi ukubala kahle isikhathi abasichitha esikrinini: ekuhlaziyweni kwezifundo ezingu-106, okuzibikayo ngokwabo kwakungavamile ukufana nokusetshenziswa okurekhodiwe (Parry et al., 2021). Bheka izinombolo zakho zangempela ngaphandle kokuzigxeka ngaphambi kokunquma ukuthi yini okufanele uyiguqule.
• Bona izimo ezimbili noma ezintathu eziphezulu lapho ukusetshenziswa kubonakala kukudonsa kakhulu (ekuseni, kusihlwa, noma izinto ezikubangela lokho). Qala lapho kuphela.
• Yakha ushintsho olulodwa endaweni okuzungezile ngesonto ngalinye kunokuzama ukushintsha konke ngesikhathi esisodwa.
• Landela inqubekelaphambili, hhayi ukuphelela. Usuku olunehora elingu-4 esikhundleni sika-6 luyinqubekelaphambili, noma ngabe inhloso kungu-2.

Inhloso akukhona ukuhoxisa izikrini empilweni yakho — lokho akukhona okungokoqobo noma okusebenziseka kahle emhlabeni lapho ukuxhumana nokusebenza kwenzeka khona ngedijithali. Inhloso iwukusebenzisa ngenhloso: ukuthatha ifoni yakho ngoba uthathe isinqumo sokwenza kanjalo, hhayi ngoba isandla sakho sishayile ngaphambi kokuthi ubuchopho bakho bube khona.

I-psychology ye-digital FOMO

Ukukhathazeka ngokuphuthelwa — FOMO — kuyinto engakhulunywa kakhulu kodwa eyodwa yezinto ezinamandla kakhulu ezishukumisela abantu ukuba bahlola ifoni njalo. Akukhona nje ukukhathazeka okungaqondakali. Ucwaningo lwamaPrzybylski nabanye e-Oxford luthole ukuthi i-FOMO iyisimo sokucabanga esingalinganiswa esihlobene nezidingo ezingahlangatshezwa zokusebenza, ukuzimela, nokuxhumana. Lapho lezi zidingo zingahlangatshezwa empilweni yansuku zonke, ukuhlola izinkundla zokuxhumana kuba yisenzo sokubuyisela — indlela yokubheka ukuthi abanye abantu banamava athile aphelela phambi kwakho.

Inkinga ukuthi ukuhlole akuvamile ukusiza ukunciphisa i-FOMO. Ukubuka okukhishwe kwabanye abantu kuvame ukwandisa umuzwa ongaphelele esikhundleni sokuwanelisa. Ucwaningo lwango-2013 olwenziwe ephephandabeni i-Computers in Human Behavior luthole ukuthi ukusebenzisa i-Facebook ngokungathí sina — ukuhamba ngaphandle kokuxhumana — kuhlotshaniswa nokuncipha kokwaneliseka kokuphila nokwanda kokukhathazeka, kanti ukusebenzisa ngokactive (ukuthumela, imiyalezo eqondile) akubonakali ukuthi kunezimpempe ezinjalo. Isenzo esibamba isikhathi esiningi sabantu emithonjeni yokuxhumana yiso esinokuthinta okungcono kakhulu.

Kukhona futhi umqondo wesikhathi ku-FOMO okwenza kube nzima kakhulu ukuwuphazamisa. Ukulahlekelwa okukhathazayo njalo kuyiphupho futhi kuhlala kusemhlabeni — kungenzeka ukuthi kukhona okukh happening okwamanje okungaphuthelwa. Lokhu kugcina ukuziphatha kokuhlola kusemkhakheni ophakathi kokuphindaphinda: kwesinye isikhathi ukuhlola kukhombisa okuthile okufanele, kodwa kakhulu kwesikhathi akukwenzi, kodwa ithuba lihlala likhona. Izinhlelo zokuphindaphinda zihlala ziqinile ekuphelisweni kwanoma iyiphi indlela yokuphindaphinda, yingakho ukuziphatha kuqhubeka noma umuntu eyazi, ngokuqonda, ukuthi akukho okubalulekile okungenzeka kube khona.

Ukubhekana ngqo ne-FOMO kusho ukusebenza esidingweni esingaphansi, hhayi nje ekuzihloleni njalo. Kunezindlela ezimbili ezisekelwa ubufakazi. Okokuqala, yandisa ukuxhumana nabantu ngaphandle kwesikrini — i-FOMO ivame ukuhlobana kakhulu nesidingo sokuxhumana esingagcwaliseki (Przybylski et al., 2013), futhi ukuxhumana ngqo kusigcwalisa leso sidingo ngendlela ukupheqa nje okungavamile ukuyenza. Okwesibili, wehlisa ngamabomu izinto ezikwenza uziqhathanise nabanye: ukuthulisa noma ukungalandeli ama-akhawunti avame ukukwenza uziqhathanise kunciphisa izimpawu ze-FOMO, ngisho noma isikhathi sakho kule nkundla sonke singashintshi.

Kukhona umbuzo owusizo wokuhlola noma ngubani okholelwa ukuthi i-FOMO iyashukumisa ukuziphatha kokuhlola: uma uthatha ifoni yakho futhi uthola ukuthi akukho okusha, uzizwa ukhululekile noma udumazekile? Abantu abaningi bazizwa bedumazekile kancane, okukhombisa ukuthi ukuhlola akuhlosile ukuthola ulwazi — kuhlose ukuthola ukujabulisa nokwazisa. Lokhu kuhlukaniswa kubalulekile ngendlela ophatha ngayo ushintsho. Izinqubo eziklanyelwe ukunciphisa ukukhathazeka (ukuphefumula kancane, ukuzivocavoca, ukuxhumana okuhlelwe) zibaluleke kakhulu kunezinqubo eziklanyelwe ukunciphisa ukuphazamiseka (ama-timer we-app, ama-skrini e-grayscale). Ukuhambisana kokungenelela kumshayeli wangempela wezindlela zokuziphatha kuyinto ehlukanisa izindlela ezisebenzayo kulezo ezingasebenzi.

Ukuqapha njengensiza, hhayi njengokujeziswa

Iningi labantu abazama ukunciphisa isikhathi sabo sokubuka isikrini baqala ngomyalo: akekho ifoni ngaphambi kuka-9am, noma umkhawulo wezinsuku ezi-2. Lo myalo uvame ukuhlala ezinsukwini ezimbalwa bese wehla kancane, noma uveza ukujula njalo uma uphulwa — okwakha isikhuthazo sokusebenzisa isikrini okwengeziwe. Akukho okuphumelelayo.

Indlela ehlukile, esekelwa ucwaningo lokushintsha ukuziphatha, ibheka ukuqaphela njengokungena okuyinhloko kunokukhawulelwa. Lo mqondo uvela ezifundweni zokuzihlola: ukubheka nokurekhoda ukuziphatha kushintsha, ngisho noma kungabikho umgomo noma umthetho ohambisana nakho. Umsebenzi wokubona udala umthwalo omncane phakathi kokufuna nokwenza, futhi lowo mthwalo uvame ukuba enough ukuze uphazamise ukuziphatha okuzenzakalelayo.

Ngokwenziwa, lokhu kusho ukuqala ngephase yokuhlola yesonto elingu-2 ngaphambi kokuzama noma yisiphi ukusika. Ngalesi sikhathi, umsebenzi kuphela ukujola idatha yesikhathi sokubuka njalo futhi uqaphele amaphethini ngaphandle kokwahlulela. Nini ukusetshenziswa kukhuphuka? Yiziphi izinhlelo zokusebenza ezithola isikhathi esiningi? Yiziphi izikhathi ezibukeka zihluleka ngemuva, futhi yiziphi ezizwakala zingekho mthelela noma ezinhle? Le mininingwane ibaluleke kakhulu kunoma yimuphi umthetho ojwayelekile, ngoba ibonisa izimo ezithile lapho ukungena kuzoba nomthelela omkhulu.

Ukubeka izinto ngendlela engahluleli kubaluleke kakhulu kunokubukeka. Ucwaningo ngempilo yokuziphatha luveza njalo ukuthi ukungahloniphi nokuzigxeka emva kokwephula imithetho kubikezela ukuphindaphinda kunokulungisa. Abantu abaphendula ngosuku olubi nge "Ngiphumelele" bavame ukuyeka umzamo ngokuphelele, kuyilapho abantu abaphendula nge "lokhu bekungelula, kwenzekeni?" behlisa inqubekela phambili ngokuhamba kwesikhathi. Inhloso yokulandela akukhona ukuziqhenya ngezinga — kodwa ukuhlinzeka ngemininingwane mayelana nezindlela zakho zokuziphatha ongasebenza kuzo.

• Sebenzisa amathuluzi akhiwe ngaphakathi. iOS Screen Time kanye ne-Android Digital Wellbeing zinikeza idatha enembile ye-app ngayinye. Bheka umbiko wesonto njalo ngeSonto ukuze ubone izimo esikhundleni sokuhlola ngesikhathi sangempela.
• Faka amalebula ezinsukwini zakho. Ngesonto elilodwa, qaphela ngaphambi kokuphakamisa ifoni yakho ukuthi ukusetshenziswa kuhlose (unomgomo othile) noma kuzenzakalelayo (isandla sakho sishayile). Awudingi ukwenza lutho ngalokhu — qaphela kuphela.
• Beka imigomo njengezikhala, hhayi izindonga. "Phakathi kwamahora amabili namathathu" kukhiqiza ukuphendula okuncane kokwehluleka kunokuthi "ngaphansi kwamahora amabili," ngoba okuthile okungaphezulu kukhona ekulindelweni.
• Bheka njalo ngesonto, hhayi nsuku zonke. Ukulandela nsuku zonke kukhuphula izinsuku ezimbi. Ukuhlola kwesonto kuqeda umehluko futhi kwenza izitayela zangempela zivele.

Uma usebenzisa lokhu, idatha yakho yesikhathi sokubuka iba yindlela yokuhlola esikhundleni sokuba yisigwebo. Iphendula umbuzo "kwenzekani ngempela?" esikhundleni sokuqinisekisa "anginakho ukuzithiba." Lokhu kushintsha kokubeka — kusuka ekwehlulekeni kwemoral kuya kulwazi lokuziphatha — yikho okwenza abantu bakwazi ukwenza izinguquko eziqinile esikhundleni sokuphindaphinda izinqumo ezisheshayo.

Umqondo wezokuxhumana: lapho imvelo yakho ilindele ukuthi ube nekhono lokusebenzisa isikrini

Ukushintsha ukuziphatha komuntu kube nzima kakhulu uma imvelo yokuxhumana iphikisa lokho. Kubantu abaningi, umgqugquzeli omkhulu wesikhathi sokusebenzisa isikrini akuwona umkhuba wabo siqu kodwa ulindelo lwangaphandle: ozakwethu abakulindele ukuthi uphendule nge-imeyili ngesikhathi esifanayo, izingxoxo zeqembu ezihamba ngokushesha ukuze zijezise ukubambezeleka, abaphathi abathatha isikhathi sokuphendula esingamahora amabili njengokungabandakanyeki.

Lokhu akusikho ukuphazamiseka okuncane. Ucwaningo ngamasiko okusebenza aphalways-on luhlanganisa njalo okulindelwe okuphezulu kokutholakala ne-cortisol ephezulu, ukuncipha kwekhwalithi yokulala, nokuphazamiseka kokucabanga ngesikhathi sokuphumula — noma ngabe umuntu engasebenzisi ifoni yakhe, kodwa nje eyazi ukuthi kulindelwe ukuthi atholakale. Ukulindela kokuphazamiseka okungenzeka kukhulu ukuze kuvinjelwe ukuhlukaniswa kwengqondo okudingekayo ukuze kuphumelele.

Ukuphatha lokhu kahle kudinga ukuhlukanisa izimo lapho unokukhetha okwenene kulezo lapho ungenakho. Abantu abaningi bahlola kakhulu ukuthi zingaki izikhathi ezitholakalayo empeleni ezidingekayo. Umsebenzi onenzuzo ukuhamba, ezinsukwini ezimbili, ubala ukuthi zingaki zezaziso oziphendulayo ngokushesha ezazidinga impendulo esheshayo — uma kuqhathaniswa nezinga elingakanani elingathola impendulo kahle uma kungakapheli amahora ambalwa. Ezimweni eziningi zomsebenzi wolwazi, impendulo ibonisa ukuthi ukujula okwenene akuvamile, futhi isidingo esibonakalayo sokuphendula ngokushesha siwumkhuba owamukelwe ngokuzenzakalelayo kunokuthi kube ngenxa yesidingo.

Lapho okulindelwe kokutholakala kuphumelele ngempela ngaphandle — izindima ezithile, amaqembu athile, ubudlelwano obuthile — indlela efanele yokukhiqiza iwukuxoxisana ngokucacile kunokuhoxa okukodwa. Ukusetha amahora obhizinisi abonakalayo, ukuxhumana ngezikhathi zokuphendula kusenesikhathi, nokuhlukanisa phakathi kweziteshi zokuxhumana eziphuthumayo (ifoni yokuphuthumayo) neziteshi ezijwayelekile (i-imeyili noma imiyalezo yokunye konke) kuyizinguquko ezakhiwe ezinciphisa umthwalo wokubheka ngaphandle kokudala umbono wokungabandakanyi.

Umqondo wezokuxhumana uphinde ufinyelele ubudlelwano bomuntu siqu. Abantu abaningi bahlola amafoni abo kaningi ezimweni zokuxhumana hhayi ngoba bekhetha ifoni kunabantu abakule ndawo, kodwa ngoba umkhuba weqembu uhlanganisa ukusetshenziswa kwefoni futhi ukukhetha ukuhoxisa kubonakala. Ucwaningo ngezimpawu zokuba nefoni — kwesinye isikhathi okubizwa ngokuthi "umphumela we-iPhone" — kuthole ukuthi ukuvela nje kwefoni etafuleni kwehlisa ubukhulu bokuxhumana, noma ngabe akekho ophakamisa. Lokhu kusho ukuthi ukunciphisa ukusetshenziswa kwefoni ezimweni zokuxhumana kungase kudinge ukuhlela okukhanyayo ngokucacile nabantu obakhulumayo, hhayi kuphela ukuzimisela komuntu.

Konke lokhu kukhomba emgqeni omkhulu: isikhathi sokubuka isikrini siyisenzo esihlanganyelwe esihlanganiswe ezinhlelweni zokuxhumana, hhayi nje ukuphumelela komuntu siqu kokuzilawula. Izinguquko ezingeni lomuntu zidingeka kodwa azihlali zanele. Ukuhlonza ukuthi yiziphi izingxenye zokusetshenziswa kwesikrini zakho eziholwa umkhuba wakho siqu uma kuqhathaniswa nokulindelwa kwezenhlalo — nokuziphatha ngendlela ehlukile — kuyinto ethokozisayo futhi engakhulunywanga kakhulu ongayenza uma wakhe ubudlelwano obunengqondo nezinsiza zakho.

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Indlela esicwaninga futhi sibuyekeze ngayo lokhu