Kungani Umkhuba Wakho Wokusebenzisa Ucingo Ngosuku Lokuvuka Ukubeka Phansi (Futhi Ungawulungisa Kanjani)

Abantu abaningi bahlola ucingo lwabo ezinsukwini ezimbalwa ngemva kokuvuka. Abanye bakwenza ngaphambi kokuphuma embhedeni. Kubonakala kukhiqiza — ukujolisa, ukuhamba phambili, ukuhamba phambili ngosuku. Kodwa ngokombono wezobuchopho, lo mkhuba ungomunye wezinto ezilimele kakhulu ongazenza esikhathini sokuqala sosuku lwakho, futhi umonakalo awuhlali kuphela ekuseni. Uqhubeka usuku lonke.

Lokhu akusikho ukuxoxisana ngamandla okuzikhandla noma icala lokunciphisa ukudlula kwezobuchwepheshe njengendlela yokuphila. Kuyindaba ecacile yokuthi ubuchopho bwenza ini emaminithini angamashumi ayisithupha okuqala emva kokuvuka, kungani le nkathi ihluke ngokwemvelo kwezinye izingxenye zansuku, nokuthi kungani ukufaka ifoni kulolu suku kuholela emiphumeleni emibi, ethokozisayo, emithathu yokucindezela, ukunakwa, nokusebenza kokucabanga.

Impendulo yokuvuka ye-cortisol: lokho ubuchopho bakho obwenza lapho uvuka

Ngaphakathi kwemaminithi ambalwa okuqala, umzimba womuntu ukhiqiza ukuvuselelwa kwe-cortisol okuphakeme cishe ngamaphesenti angamashumi amahlanu ngaphezu kwezinga elijwayelekile phakathi kosuku. Lokhu kuyimpendulo yokuvuka ye-cortisol (CAR), futhi akusikho ukuphendula kokucindezela ngendlela eyingozi. Kuyilungiselelo lokuphila okuhleliwe ngokwemvelo ukuze kulungiswe izidingo zokuphila.

I-CAR yenza imisebenzi eminingi ebalulekile. Ihlanganisa i-glucose ukuze isize ubuchopho nemisipha, ithuthukisa ukuqaphela, ilungisa uhlelo lwezokwelapha, futhi — okubalulekile — iqinisa ukuhlela nezinhlelo zokukhuthaza ze-prefrontal cortex. Ucwaningo lwakaPruessner nabanye lukhombisa ukuthi ubukhulu nesikhathi se-CAR kuhlobene kakhulu nomuzwa wokulawula, ukuzibandakanya ngaphambi kosuku oluzayo, nokumelana nengcindezi. I-CAR elungisiwe kahle ihlotshaniswa nokusebenza kahle kwezokuphatha, umoya ozinzile, nokulawula ingcindezi okuqinile phakathi kosuku.

I-CAR, ngamagama amanye, iyinqubo yokwakha ubuchopho. Ilungisa uhlelo ukuze kube nemisebenzi enenjongo, eqondiswe ngokwakho. Futhi isebenza esikhathini esithile — cishe imizuzu engamashumi amathathu kuya kwengamashumi ayisithupha — lapho ubuchopho bukhona esimweni esikhethekile sokwamukela. Lokho okukhombisa ubuchopho phakathi kwalolo suku kunomthelela omkhulu kulokho okuzolandela.

Impendulo ye-cortisol yokuvuka akuyona isignali yokuxwayisa. Iyi-ukulungiselela kwansuku zonke komzimba ukuze kwenziwe umsebenzi onenjongo. Nokho, ukuthi le mpumelelo ikhiqiza ukugxila noma ukuhlukana kuncike kakhulu kulokho okwenzayo eshour yokuqala ngemuva kokuvuka.

Ukuthi uhlole ifoni yakho kudlula i-CAR

Kusuka ekwenzeni kahle kuya emodenini yokwesaba

Uma uthatha ifoni yakho ngokushesha ngemva kokuvuka, awutholi nje ulwazi. Ubringela umjikelezo omncane wezokuxhumana, ulwazi, nezikhumbuzo emqondweni osembonweni wawo ophakeme kakhulu. Izaziso zimelela ukujwayeleka kokuxhumana, imisebenzi engaxazululiwe, nezindaba eziphuthumayo — ngasinye esivula izindlela zokuthola ingozi ezifanayo nezokukhathazeka ezazihloselwe ukusetshenziswa okuhle.

Umphumela wukuthi i-cortisol umzimba owakha ngokucophelela ukuze uhlela phambili isetshenziswa esikhundleni sokuphatha ingcindezi ephendulayo. Umyalezo odinga ukuphendulwa. Isihloko sezindaba esifuna ukucubungula kwemizwa. Isaziso sezokuxhumana esivusa ukuqhathanisa. I-HPA axis, eyayihlela imigomo yosuku, ibuyela emandleni afika. Umsebenzi ophakeme i-CAR yayakha uthathwa ngama-circuitry okuphendula kwezinsongo zengqondo ngaphambi kokuthi uqale kahle.

Lokhu akuyona imfanekiso. Izifundo ze-neuroimaging zikhombisa njalo ukuthi izikhuthazo zomphakathi ezihlobene nezinsongo — kuhlanganise nokuhlolwa komphakathi, izinkomba zokuphikisana, nolwazi oluhambisana nesimo — zikhuthaza i-amygdala ngokushesha nangokwethembeka, noma ngabe izikhuthazo zikhululekile. Ukukhuthazwa kwe-amygdala kuthintwa ukusebenza kwe-prefrontal cortex. Lokhu kuthintwa kuyisisekelo se-neural salokho abantu abaningi abakuchaza njengokuthi baqale usuku bephendula, bephazamisekile, noma sebesekude.

Inkinga ye-cortisol trajectory

I-Cortisol ilandela umjikelezo wansuku zonke — i-diurnal cortisol curve — efika phezulu ekuseni bese yehlisa phakathi nosuku nasebusuku. Le mji ikha umoya, ukhuthazo, kanye nokuphendula kokucindezeleka phakathi kosuku lonke. Ucwaningo luka-Adam nabanye lukhombisile ukuthi ukwakheka kwephezulu kwe-cortisol ekuseni kubikezela ukuphendula kokucindezeleka kwasemini: iphakethe elingalungile le-cortisol ekuseni likhiqiza ukuphuma kwe-cortisol okukhulu uma kuphendulwa ezicindezelweni zasemini.

Ngokwezinto ezisebenzayo: indlela ophatha ngayo ukuphendula kwe-cortisol ekuseni ithonya indlela uhlelo lwakho lokuziphatha oluphendula ngayo ekucindezelekeni kosuku lonke. Usuku oluqala ngokuhlola ifoni lungaphula futhi luphambanise i-CAR yemvelo, kukhiqiza umjikelezo we-cortisol ophakeme, ophakeme kakhulu obandakanya ukucindezeleka okukhulu, ukuncipha kokuthokozisa, kanye nokukhathala okukhulu ngobusuku. Ekuseni akukhululekile. Isethaphu yosuku.

Izinzwa zokuqalisa ekuseni

Indlela ubuchopho buhlela ngayo izinqumo zokugxila

Ubuchopho abuqali usuku ngalunye njengokungathi abukho lutho. Umsebenzi wezicubu ngesikhathi sokudlulela ebuthongweni kuya ekuseni uhlanganisa ukujolisa kancane kwe-default mode network, i-prefrontal cortex, kanye nezinhlelo zokugxila ze-dorsal ne-ventral streams. Le nqubo ithatha isikhathi, futhi okokufaka okuthola ubuchopho ngesikhathi leso kuthinta ukuthi yiziphi izimo ze-neural ezivulwa futhi ziqiniswa.

Ucwaningo lwe-attentional priming lukhombisa ukuthi izinto ozibandakanya nazo kuqala zishintsha lokho ubuchopho buhamba khona njengokubalulekile nokuqakathekile esikhathini esizayo. Uma umsebenzi wokuqala wokucabanga ekuseni ubandakanya ukunakwa okuphukile — kushintsha ngokushesha phakathi kwezaziso, imiyalezo, nezokuxhumana — uhlelo lokunaka lwenza umkhuba wokucubungula okuphendulayo, okwenziwa yizinto. Uma umsebenzi wokuqala wokucabanga ubandakanya umcabango ogxilile, ophusile, uhlelo lokunaka lwenza umkhuba ohlukile.

Lokhu akusiyo umphumela wesikhathi eside. Izimo zokugxila ziyashintsha. Kodwa, ukujabulisa kwasekuseni kubeka indlela elula yokusebenza ezinsukwini zokuqala, okwenza kube lula ukukhetha phakathi kokusebenza okujulile, okuqondile noma imisebenzi ephazamisekile, engahambisani. Kubantu abaningi, ekuseni yisikhathi lapho izinsiza zokucabanga zisebenza kahle kakhulu — okwenza izindleko zokujabulisa okungafanele ekuseni kube phezulu kakhulu.

Umvuzo ohlukile kanye ne-dopamine trap

Ukusebenzisa ifoni ephathekayo ekuseni kuvula uhlelo lokreward lwe-dopaminergic lwekhanda ngalesi sikhathi lapho luthinteka kakhulu. Isakhiwo somvuzo ohlukile sezokuxhumana, imiyalezo, nezindaba — lapho ukuhlola ngakunye kungase kukhiqize okuthile okuhehayo, okubalulekile, noma okuvunyelwe emphakathini, noma kungase kungakhiqizi — kudala izimpawu ezinamandla zokulindela i-dopamine. Ucwaningo ngezinhlelo zokuphindaphinda ezihlukile, ezathuthukiswa ekuqaleni emkhakheni wokugembula, kukhombisa ukuthi le ndlela yokungaqiniseki ikhiqiza ukuzibandakanya okuhlala isikhathi eside kunazo zonke ezinhlelweni zomvuzo.

Uma uhlelo lwe-dopamine lwekhanda luthinteka ng rewards ezihlukahlukene ekuqaleni kosuku, luthola kabusha umkhawulo walo wokuzwela. Imisebenzi engahlinzeki ngempendulo esheshayo, engalindelekile — ukufunda okuqhubekayo, ukusebenza ngokugxila, ukuhlela, ingxoxo — ibonakala ingathokozisi. Ikhanda lifundiswe, ngesikhathi esibaluleke kakhulu sosuku, ukuthi ukuheha kuvela efoni. Ubunzima bokugxila kunoma yini eshesha noma engathokozisi okukhuluma abantu abaningi ngakho ngemva kokusebenzisa ifoni kanzima ekuseni akuyona into eyenzeka ngengozi. Kuyimiphumela eqondile ye-neurochemical.

Lokhu ucwaningo empeleni kukhombisa

Ucwaningo oluthile lokusetshenziswa kwe-smartphone ekuseni lusengaphansi kokuthuthukiswa, kodwa imithombo eduze yokufakazela ihlangana emiphumeleni evamile. Izifundo mayelana nokuphazamiseka kokuphendula kwe-cortisol ekuseni zikhombisa njalo ukuthi ukukhathazeka okuziveza kanye nokulindela okubi ekuseni kuhlobene nokuphazamiseka noma ukungahleleki kwe-CAR. Umsebenzi kaGröpel noKuhl wokuhlela izinhloso zakuqala ekuseni uthole ukuthi ukuhlela ngokucophelela ekuseni — ngokungafani nokuzibandakanya ngokuphendula nezidingo zangaphandle — kuthuthukisa kakhulu ukusebenza kokuzilawula phakathi kosuku.

Ucwaningo ngokuqonda okungapheli (Sophie Leroy, University of Washington) kukhombisa ukuthi imisebenzi engaxazululiwe ishiyela umthelela oqhubekayo wokucabanga. Ukuhlola imiyalezo ekuseni kulethela uhla lwezinto ezingaxazululiwe — izingxoxo ezingaphelile, imisebenzi engakenzeki, izindaba ezingakahlaziywa ngokuphelele — ezincintisana ngezinsiza zokucabanga phakathi kosuku. Ngamunye wazo ungumthwalo omncane wokucabanga ezinhlelweni zokusebenza ezidingekayo ukuze usebenze ngokugxila.

Ucwaningo ngokuqina kokulala — isikhathi sokungabi nokuqaphela nokucabanga okuphazamisekile okungaphela kuze kube imizuzu engamashumi amathathu ngemva kokuvuka — kukhombisa ukuthi izinqumo zomqondo kanye nezindlela zokulawula imizwa zisebenza kahle kakhulu kuleli thuba. Ukungenisa umthwalo ophelele wezikhumbuzo ze-smartphone ngesikhathi sokungabi nokuqaphela kokulala kusho ukuthi kudingeka ukuhlaziya okuqukethwe okukhathazayo nokokuthokozisa ngalesi sikhathi lapho i-prefrontal cortex ingakabi namandla okuphatha izimpendulo ze-amygdala. Ukuhlanganiswa kokuphendula kwe-amygdala okuphezulu nokulawulwa kwe-prefrontal okuphansi yisimo se-neural esihlotshaniswa nezinqumo ezisheshayo, ukuphendula ngokweqile kwemizwa, kanye nomuzwa ongemuhle oqhubekayo.

Umphumela ophathekayo uwukuthi ukuhlola ifoni yakho ngesikhathi sokuphumula kokulala — okungukuthi kubantu abaningi kusho imizuzu eyishumi nanhlanu kuya kweyishumi nambili yokuvuka — kungenzeka kube nomthelela omubi kakhulu. Okuqukethwe okufanayo okungase kube nomphumela wokucindezela okuncane, okuphathwa kalula, ngemuva kosuku kungase kube nomphumela ongafaneleka kakhulu ngo-7 ekuseni lapho ubuchopho busaqhubeka nokushintsha.

Inkinga eyengeziwe: indlela uhlelo lokucindezela lwasekuseni lwenza ngayo umkhondo wosuku

Omunye wemisebenzi ebaluleke kakhulu kodwa engakabhekiwe yesiko lefoni yasekuseni ukuthi imiphumela yayo ayigcini kuphela ekuseni. I-HPA axis isebenza njengohlelo lokulawula, hhayi nje iswishi elula yokuvula/nokucisha. Uma ivulwa kusenesikhathi ngokusebenzisa ifoni ngendlela ephendulayo, imiphumela eminingi izophumelela phakathi nosuku.

Okokuqala, i-cortisol ephakeme evela ekucindezelweni kwangaphambili akuphumi kalula. Iphazamisa ukusebenza kwe-hippocampus — ithinta ukuhlanganiswa nokwakhiwa kwememori — futhi inciphisa ukugxila kokucabanga eminininingwaneni ethinta ingozi amahora alandelayo. Unethuba elikhulu lokubona okungahambi kahle, uthola kalula ulwazi olubi, futhi awukwazi ukuhlanganisa uhlobo lokucabanga oluguquguqukayo noluhambisanayo olusekelwe ekuxazululeni izinkinga ngokwakha.

Okwesibili, ukuhlekwa kokunaka okwakhiwe ngokusebenzisa ifoni ekuseni kuvame ukuziphindaphinda. Ubuchopho obuqale usuku ngendlela yokuphendula busebenzisa isikhathi esinzima ukusetha ukugxila okuqhubekayo. Umuzwa wokuhlola ifoni uphinda uphinde, njalo ukuhlola kukhiqiza enye i-cortisol encane nokuphindaphinda kokuhlekwa kokunaka. Ngemini, okwakuhamba njengemizuzu emihlanu yokuskrola ekuseni sekuvele kube usuku olwakhiwe ngengcindezi ephakeme engapheli kanye nokuphazamiseka kokunaka okuqhubekayo.

Okwesithathu, umuzwa wezocansi owakhiwe ekuseni uvame ukuhlala. Ucwaningo lwe-affective priming lukhombisa ukuthi ithoni yezemotion yokuhlangenwe nakho kwangaphambili ithonya ukuhlola kwemizwa ngosuku lonke. Ukuchitha ekuseni uhlele izinkinga, ukuqhathanisa, nolwazi olubi — okujwayelekile okuqukethwe kwe-feed yezokuxhumana — akushiyi uhlelo lwezocansi lungashintshi. Lwenza kube nesisekelo esibi esithinta indlela izenzakalo ezilandelayo ezichazwa ngayo.

• Ukuncipha kokucabanga: Ukukhuphuka kwe-cortisol kunciphisa ukugxila kokucabangela izinto ezihlobene nezingozi, kuthinta ukucabanga okubanzi nokuguquguqukayo isikhathi eside.
• Ukuphazamiseka kokugcina kwememori: Ama-hormone okucindezela ekuseni anciphisa ukusebenza kwe-hippocampus ngesikhathi lapho ukugcina kwememori kokuhlala ubusuku kuphothulwa.
• Ukuhlukaniswa kokunaka: Ukucubungula okuphuthumayo kwasekuqaleni kumisa indlela yokunaka ejwayelekile ethonywa yizinto ezithile kunokuhlosiwe.
• Ukuphakamisa kwemizwa: Okuqukethwe okubi ekuseni kulungisa uhlelo lwemizwa ukuze lube sezingeni elibi, kuthinta ukuhlola kwemizwa kosuku lonke.
• Ukwenziwa kabusha kwe-dopamine: Ukuvezwa kokuphindaphindiwe kwemivuzo ekuseni kukhuphula umkhawulo wokukhuthazwa, okwenza umsebenzi ophuthumayo, ojulile ubonakale ungathokozisi isikhathi eside ngemuva kwalokho.

Uhlelo lwesayensi olusekelwe emorning olungahlanganisi ifoni yakho

Uhlelo olulandelayo lwakhiwe ngokusekelwe ebhayoloji echazwe ngenhla. Inhloso yalo akukhona ukuba yiphupho noma ibukeke kahle. Ihloselwe ukuvikela impendulo yokuvuka ye-cortisol, ukuvimbela ukuhijacking kwe-amygdala ngesikhathi sokulala, nokwakha izisekelo zokugxila nezemizwa ezizosebenza usuku lonke. Kudinga cishe imizuzu engamashumi amathathu kuya kwengamashumi ayisithupha futhi akudingi imishini ekhethekile.

Isinyathelo 1: delay ifoni okungenani imizuzu engamashumi amathathu

Ushintsho olukhulu oluphumelelayo luphinde lube lula: ungabheki ifoni yakho okungenani imizuzu engamashumi amathathu ngemuva kokuvuka. Lokhu akusikho ukuphumelela kokusebenza. Kuyisikhathi esincane esidingekayo ukuze kuvumeleke impendulo yokuvuka ye-cortisol iphele ngaphandle kokuphazamiseka, futhi kuvumele i-prefrontal cortex ukuba iqale ukusebenza ngaphambi kokuhlangabezana nokuqukethwe okukhuthaza i-amygdala.

Uma ifoni iyisikhumbuzo sakho, yishintshe ngedivayisi yokukhumbuza ehlukile — iwashi ledijithali elishibhile lanele. Inhloso ukuwenza umoya wendawo yokulala, kanye nemizuzu yokuqala yokuvuka, ungabi nakho ukuhlinzekwa okusekelwe kumaskrini. Ukushaja ifoni ngaphandle kwendawo yokulala kuhle, kodwa noma ukugcina ibhodi phansi futhi ithule endaweni efanayo kukhuthaza umqondo okwehlisa izinga lesikhathi sokungabi nefonini.

Isinyathelo sesi-2: ukukhanya okukhanyayo phakathi kwemizuzu eyishumi yokuqala

Ukukhanya kwemvelo emaminithini ayishumi okuqala emva kokuvuka kuyinto ethokozisayo kakhulu esekelwa ezincwadini zesayensi yokulala nezokuphila. Lokhu kukhuthaza impendulo ye-cortisol yokuvuka, kunciphisa i-melatonin esele, futhi kusetha iwashi le-circadian ukuze kube nesikhathi esifanele sokukhululwa kwe-melatonin kusihlwa. Ukuhlanganiswa kuka-Andrew Huberman kwalolu cwaningo e-Stanford kugcizelela ukukhanya kokusa njengesisekelo sempilo ye-circadian.

Ngokwenziwa, lokhu kusho ukuvula ama-curtain noma ukuphuma ngaphandle emaminithini ambalwa emva kokuvuka. Ezinsukwini ezinamafu, ubukhulu bokukhanya ngaphandle kusenqoba kakhulu lokho kokukhanya kwaphakathi. Ngisho nemizuzu emihlanu kuya kwemishumi emibili yokukhanya ngaphandle iyanele ukukhiqiza imiphumela ebalulekile yomzimba. Lokhu akusizi esikhundleni sokulibazisa ifoni — kuyisenzo esihambisanayo esheshisa ukudlulela ngaphandle kokulala futhi siqinisa ukuphakama kwe-cortisol ekuseni.

Isinyathelo 3: ukunyakaza okuncane komzimba

Ukunyakaza okulinganiselwe ekuseni — noma imizuzu emihlanu kuya kwemishumi yokuhamba noma ukujula kancane — kukhiqiza imiphumela eminingi ebalulekile emzimbeni: kususa ubuthongo, kukhuphula izinga lokushisa (okwandisa ukuqaphela), futhi kukhuthaza ukukhululwa kwe-brain-derived neurotrophic factor (BDNF), iprotein ehambisana ne-synaptic plasticity nokuthuthukiswa kokufunda. Ucwaningo lukaRatey nabanye mayelana nokuzivocavoca kanye nekhanda lukhombisa njalo ukuthi umsebenzi wezokuzivocavoca ulungiselela ikhanda ukuze kube nokugxila okuqhubekayo nokuthuthukiswa kwemisebenzi ephakeme.

Ubukhulu bokuqina akudingeki bube phezulu. Imiphumela ye-biological ebalulekile kakhulu yokulungiselela ikhanda ekuseni — ukukhululwa kwe-BDNF, ukukhuphuka kokushisa, ukujwayela ukuvuka — kwenzeka ezingeni elilinganiselwe. Ukuhamba imizuzu engu-15 ngaphandle kuhambisana nokukhanya kwekuseni nokunyakaza ngendlela efanele kakhulu.

Isinyathelo 4: ukusetha izinhloso ngokucophelela

Ucwaningo lukaGröpel noKuhl mayelana nezinhlelo zokusebenza zakuqala zibonisa ukuthi ukuhlinzeka ngokucacile ngezinyathelo ezimbili noma ezintathu ezithile ozihlosile ukuthatha phakathi kosuku — hhayi uhlu olujwayelekile lokwenza, kodwa izinhlelo ezicacile zokuthi uma-then — kuthuthukisa kakhulu ukulandela imiyalo yokuzilawula. Lokhu kusebenza ngoba izinhlelo zokusebenza zinciphisa umthwalo wokucabanga wokuthi yini okufanele uyenze ngesikhathi futhi zinciphisa ukuvuleka kokuphazamiseka uma umsebenzi uqala.

Lesi sinyathelo singathatha imizuzu emihlanu kuphela: ukubuyekeza okubhalwe phansi noma okukhuluma ngezinto ezibaluleke kakhulu zansuku zonke, ngokucacile ukuchaza ukuthi nini nokuthi uzokwenza kanjani. Ifomethi ayibalulekile kakhulu kunokucophelela. Inhloso ukuhlela indlela yosuku kusukela ngaphakathi — kusuka ezinhlelweni nasezinhlosweni zakho — ngaphambi kokuthi ifoni ilethe izidingo eziphuthumayo zosuku ngaphandle.

Kungani ifoni ingazwakali njengomsebenzi

Isithiyo esikhulu sokushintsha umkhuba wokusebenzisa ifoni ekuseni asikho esikhaleni. Siphakathi kokubona. Ukuhlola ifoni ekuseni akuzwakali njengokucindezela. Kuzwakala njengokuhlela — ukuthola indawo yakho, ukuhlala uxhumekile, ukuba nesibopho. I-cortisol eyivulayo ibuthakathaka futhi ayizwakali ngokuqondile. Ukuhlukaniswa kokunaka okukhulayo kuvele kancane kancane. Ukulungiselela kwemizwa okuvela kum contenido okungesihle kuhlakazekile futhi kulula ukukuhlanganisa nezinto ezenzeka ngosuku.

Lokhu kuyisizathu esiqinile sokuthi lo mkhuba uqine kangaka. Izindleko zikhona kodwa azibonakali, kanti umvuzo wesikhashana — ulwazi, uxhumano lomphakathi, umuzwa wokuthi uphakathi — ubonakala ngokushesha futhi ubonakalayo. Le ndlela isebenza ngendlela efanayo nezinye izindlela eziphilayo ezixhaswa ukungahambisani phakathi komvuzo wesikhashana nezindleko ezibambezelekile, ezithambile.

Ukuqonda le ndlela kuyisikhali esithembekile kuphela. Uma wazi ukuthi ukuhamba phambili kwemizuzu emihlanu ekuseni kudla i-cortisol umzimba wakho ulungiselele yona ukuze wenze izinto ngenhloso, kuveza izixhumanisi zokwesaba ngaphambi kokuthi i-prefrontal cortex ikwazi ukuzilawula, futhi kusetha umkhondo wokucindezela nokugxila ozohlala kuze kube phakathi nosuku, ukukhetha kuyashintsha. Akukhona ngenxa yokuzikhandla, kodwa ngoba ukushintshaniswa kubonakala. Bheka futhi ukuthi le ndlela efanayo yokushintsha i-dopamine ikhuthaza ukusetshenziswa kwefoni okuqhubekayo phakathi nosuku ku-isigaba sethu sokucindezela, ama-screens, kanye ne-energi ephansi, nokuthi umthelela wefoni ekwazini ukugxila udlula ekuseni ku-umbhalo wethu wokusetshenziswa kwefoni nokugxila.

Ekushoneni kwelanga, le ngxenye yansuku zonke lapho ushintsho olulodwa lokuziphatha — ukulinda ifoni imizuzu engamashumi amathathu — kukhiqiza ubudlelwano obuphezulu bokuhlomula nokuzama. I-biology isebenza ngokuqondile kuwe phakathi kwaleyo ndawo. Umbuzo uwukuthi, ingabe uyisebenzisa ngalokho eyenzelwe kona.

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