Kungani Umkhuba Wakho Wokubheka Ifoni Ekuseni Ukubeka Endleleni Yokwehluleka (Nendlela Yokuwulungisa)

Abantu abaningi bahlola ucingo lwabo emizuzwini embalwa ngemva kokuvuka. Abanye bakwenza ngaphambi kokuba baphume embhedeni. Kubonakala kukhiqiza — ubamba izindaba, uhlale unolwazi, ungagcini usalele emuva ngosuku. Kodwa ngokombono wezobuchopho, lo mkhuba ungomunye wezinto eziyingozi kakhulu ongazenza ngehora lokuqala lasekuseni, futhi umonakalo awuhlali kuphela ekuseni. Iyaqhubeka yandise umonakalo usuku lonke.

Lokhu akuyona impikiswano emayelana namandla okuzithiba noma ukukhuthaza i-digital minimalism njengefilosofi yokuphila. Kuwukuchaza lokho okwaziwayo — nalokho okungaziwa — mayelana nehora lokuqala ngemva kokuvuka, ukuthi kungani leso sikhathi sihlukile kwezinye izingxenye zosuku, kanye nenqubo esebenzayo yokusivikela.

Impendulo ye-cortisol lapho uvuka: okwenziwa ubuchopho bakho uma uvuka

Ezingxenyeni zokuqala ezingamashumi amathathu kuya kwamashumi amane nanhlanu emizuzu ngemva kokuvuka, i-cortisol ikhuphuka cishe ngamaphesenti angamashumi amahlanu ngaphezu kwezinga layo lapho uvuka. Lokhu kubizwa ngokuthi yi-cortisol awakening response (CAR), okwaqala ukukalwa ngokuthembekile nguPruessner nozakwabo, futhi akuyona impendulo yokucindezeleka ngomqondo wesifo. Kuyingxenye yokuzilungiselela okujwayelekile komzimba izimfuno zokuphila lapho usuvukile.

Okushayela ubukhulu balokho kunyuka kuyaveza okuthile. Esifundweni sedayari sabantu abadala abangu-156 asebekhulile, u-Adam nozakwabo bathola ukuthi ukuzizwa wedwa, udangele, usongelwa, noma ungenakho ukulawula ngelinye ilanga kwalandelwa ukwenyuka okukhulu kwe-cortisol ngakusasa ekuseni. I-CAR ibonakala sengathi ilindele izimfuno zosuku oluzayo — umzimba wakho uyazilungiselela lokho okulindele.

Ihora lokuqala nalo liletha inkinga yangempela: ukungaphaphami ngemva kokulala. Kuze kufike isigamu sehora ngemva kokuvuka, ukuqapha, ukwahlulela, nokulawula izifiso kusezingeni eliphansi elingalinganiswa uma kuqhathaniswa nezinga lasemini. Leli yingxenye yosuku lapho ungakakulungeli kakhulu ukumelana nokudonswa okuthile — futhi lapho okungenzeka kakhulu ukuthi ulandele lokho okukubamba kuqala.

Ihora lokuqala ngemva kokuvuka alisona isiqalo esingenalutho. Umzimba wakho usazilungiselela usuku, futhi ukuzithiba kwakho kusasaqala ukusebenza. Lokho okunikela kukho kuqala kuvame ukubeka indlela yosuku.

Ukuthi ukuhlola ifoni yakho kuthatha kanjani ihora lokuqala

Ukusuka ekuzoleni kuya kwimodi yosongo

Uma uthatha ifoni yakho ngokushesha nje lapho uvuka, awugcini nje ngokuthola ulwazi. Uvula umfula wezidingo zomphakathi, zomsebenzi nezindaba ngesikhathi amandla akho okuhlunga lezo zinto esewabuthaka kakhulu. Imilayezo imele imisebenzi engakaxazululeki nezahlulelo zomphakathi; izihloko zezindaba zifuna ukusabela ngokomzwelo. Akukho kulokhu okukhethwe nguwe.

Umphumela wukuthi ingxenye yokuqala yosuku ichithwa usabela. Umlayezo odinga impendulo. Isihloko sezindaba esidinga ukucutshungulwa ngokomzwelo. Okuthunyelwe komphakathi okuvusa ukuziqhathanisa. Esikhundleni sokunquma ukuthi usuku lumayelana nani, uqala ngokusingatha izinto eziza kuqala kwabanye abantu — futhi lezo zinto ezingakaxazululeki ziqhubeka zidonsa ukunaka kwakho ngemva kwalokho.

Lena akuyona nje imizwa. Ukwahlulelwa ngabanye kanye nolwazi oluhlobene nosongo kubamba ukunaka ngokushesha futhi kwandise ukuvuka komzimba, ngisho noma izikhuthazi zithambile. Amazwi agxekayo noma isihloko esikhathazayo siyaqapheleka ngokushesha futhi sihlale isikhathi eside kunolwazi olungathathi hlangothi — ikakhulukazi uma usangalele.

Inkinga yendlela ye-cortisol

I-cortisol ilandela isigqi sosuku — ijika le-cortisol lansuku zonke — eliphakama ekuseni bese lehla ntambama nasebusuku. Amajika ayisicaba kakhudlwana axhunyaniswa nengcindezi ephezulu, ukukhathala, kanye nempilo embi kakhulu ezifundweni zokubheka. Ukuthi ukusebenzisa ifoni ekuseni kuyashintsha yini leli jika akukakahlolwa ngokuqondile, ngakho phatha noma yisiphi isitatimende esithi ukuskrola "kuyalicaba ijika lakho le-cortisol" ngokuqapha.

Okusobala kakade akuthusi kangako kodwa kuyasiza kakhulu: ukuqala usuku usesimweni sokuphendula, ikhanda ligcwele imilayezo engakaphendulwa, kwenza kube nzima ukuzinza kunoma yini edinga ukugxila. Ekuseni akulilungisi usuku lwakho ngamakhemikhali. Kodwa kubeka izinto zakho zokuqala ezibalulekile, kanti lezo zinto ezibalulekile zivame ukuhlala.

Isayensi yobuchopho yokulungiselela ekuseni

Indlela ingqondo ezibeka ngayo okuzenzakalelayo kokunaka

Ingqondo ayiqali usuku ngalunye njengamaphepha angenalutho. Njengoba uvuka, ukuqapha, ukunaka, nokuzibamba kubuya ekusebenzeni kancane kancane, yingakho umsebenzi wokuqala wasekuseni uthola indlela elula yokuba yinto ezenzakalelayo yalokho okulandelayo.

Ucwaningo ngokunaka lukhombisa ukuthi lokho obhekana nakho kuqala kubumba okuzwakala kugqamile futhi kubalulekile ngesikhathi esilandelayo. Uma umsebenzi wokuqala wokucabanga ekuseni uhlanganisa ukunaka okuhlakazekile — ukushintsha ngokushesha phakathi kwemiyalezo, okuphakelwayo, nezihloko zezindaba — leyo ndlela yokushintsha yilokho osuke usanda kukuzijwayeza.

Lokhu akuwona umphumela ohlala unomphela. Izimo zokunaka ziyaguquguquka. Kodwa umkhuba wasekuseni ubeka indlela elula kakhulu emahoreni ambalwa okuqala, okuthi empeleni kunqume ukuthi ingxenye engakanani yosuku echithwa emsebenzini ojulile, oqondisiwe uma kuqhathaniswa nomsebenzi osabela ngokushesha, ohlakazekile. Kubantu abaningi, ekuseni futhi yilapho izinsiza zokuqonda zisezingeni lazo eliphezulu kakhulu — okwenza izindleko zomkhuba omubi wasekuseni zibe phezulu kakhulu.

Umvuzo oshintshashintshayo kanye nogibe lwe-dopamine

Ukusebenzisa ifoni ekuseni nakho kukuthola ngesikhathi sokumelana okuncane kakhulu. Isakhiwo somvuzo oshintshashintshayo ezinkundleni zokuxhumana, emilayezweni, nasezindabeni ezivela njalo — lapho ukubheka ngakunye kungase kuveze okuthile okuthakazelisayo, okubalulekile, noma okuphazamisayo — yilo mklamo owakha imikhuba eqinile kakhulu yokubheka njalo, futhi ekuseni yilapho ithola khona impumelelo yayo yokuqala, elula kakhulu.

Uma into yakho yokuqala yosuku kuwukubuka i-feed egcwele imivuzo esheshayo nengabikezeleki, konke okulandelayo kuqhathaniswa nalokho. Imisebenzi enganikeli ngempendulo esheshayo — njengokufunda isikhathi eside, umsebenzi ogxilile, ukuhlela, nengxoxo — iba sengathi ayinawo amandla amaningi uma iqhathaniswa nalokho. Ubunzima bokugxila kunoma yini ehamba kancane, abantu abaningi ababubikayo ngemva kokusebenzisa ifoni kakhulu ekuseni, abuyona into eyenzeka ngengozi. Kungenxa yokuqhathanisa, kanye nomkhuba wokushintshashintsha obusanda kuwuzijwayeza imizuzu engu-20.

Lokho ucwaningo olukhombisa khona ngempela

Ucwaningo oluthile ngokusebenzisa i-smartphone ekuseni luseluncane — azikabi khona izifundo ezinhle ezikala ukuthi ukuhlola ifoni ekuseni kwenzani ku-cortisol noma kulo lonke usuku. Kodwa okunye okutholakele okuqinisekisiwe kahle, okuhlobene nalokhu, kukhomba ngendlela efanayo. Ukuhlela usuku ngamabomu kuyasiza: ukwakha izinhlelo ezicacile zokuthi "uma-ke" ("uma ngihlala phansi etafuleni lami, ngizoqala umbiko") kunomthelela ophakathi kuya komkhulu ekuyifezeni ngempela, ngokusho kwe-meta-analysis yezifundo ezingu-94 (Gollwitzer & Sheeran, 2006).

Ucwaningo nge-attention residue (Sophie Leroy, University of Washington) lubonisa ukuthi imisebenzi yengqondo engakaqedwa ishiya umkhondo oqhubekayo ekunakeni. Ukuhlola imilayezo ekuseni kuletha iqoqo lezinto ezingakaqedwa — izingxoxo ezingakaqediwe, imisebenzi engakenziwa lutho ngayo, nezindaba ezingakacutshungulwa ngokugcwele — ezincintisana ngezinsiza zokunaka kuyo yonke leyo nkathi yasekuseni. Ngasinye siyisithwalo esincane sengqondo ezinhlelweni zenkumbulo esebenzayo ezidingekayo ukuze wenze umsebenzi ugxile.

Ucwaningo nge-sleep inertia — isikhathi sokuphaphama lapho ukucophelela nokucabanga kuncipha, esingahlala kuze kufike emizuzwini engamashumi amathathu ngemva kokuvuka — lubonisa ukuthi ukwahlulela nokuzibamba kusebuthakathaka kakhulu ngalesi sikhathi (Tassi & Muzet, 2000). Ukufaka umthwalo ogcwele wezinto ezishukumisayo ze-smartphone ngesikhathi sokuvuka kancane kusho ukucubungula okuqukethwe okunomthwalo wezenhlalo nowemizwa lapho ungakakwazi khona ukukubeka esimeni esifanele noma ukubeka ifoni phansi.

Umphumela osebenzayo wukuthi ukuhlola ifoni yakho ngesikhathi sokuvuka kancane — okuthi kubantu abaningi kusho imizuzu yokuqala eyishumi nanhlanu kuya kwengamashumi amathathu ngemva kokuvuka — kuwumzuzu lapho kunzima khona kakhulu ukuyibeka phansi futhi. Okuqukethwe okufanayo ongakusingatha ngokuthula kamuva emini kukuthola ngaphambi kokuba ubuchopho bakho buphaphame ngokuphelele.

Inkinga eya ngokuya iba nkulu: indlela ukucindezeleka kwasekuseni okusetha ngayo inkambo yosuku

Esinye sezici ezibaluleke kakhulu kodwa ezinganakwa ngokwanele zomkhuba wasekuseni wokusebenzisa ifoni ukuthi imiphumela yaso ayigcini ekuseni. Imilayezo engaphendulwanga iqhubeka idonsa ukunaka kwakho, futhi usuku oluqala ngokuphendula izinto luvame ukuqhubeka kanjalo.

Okokuqala, ukucindezeleka kwenza ukunaka kube mncane. Umlayezo noma isihloko esikhathazayo uma usavuka sivame ukuhlala engqondweni yakho, kukwenze ube nethuba elikhulu lokuqaphela okungahambi kahle futhi ube nokukwazi okuncane ukucabanga kabanzi nangokudala ngomsebenzi wangempela walolo suku.

Okwesibili, ukuhlakazeka kokunaka okubangelwa ukusebenzisa ifoni ekuseni kuvame ukuzandisa kukodwa. Usuku oluqale ngemodi yokusabela lwenza kube nzima kakhulu ukuzinza ekugxileni isikhathi eside. Isifiso sokuhlola siphinde sivele kaningi, futhi ukuhlole ngakunye kushiya enye insalela yokunaka. Sekufike emini, lokho okuqale njengemizuzu emihlanu yokuskrola ekuseni kungase kube sekubeke isimo sosuku esihlakazekile, esicindezelekile.

Okwesithathu, isimo semizwa esibekwe ekuseni sivamise ukuhlala. Ucwaningo ngokulungiselelwa kwemizwa luveza ukuthi ithoni yemizwa yezinto zasekuseni ithonya indlela isimo sakho semizwa esihlolwa ngayo usuku lonke. Ekuseni okuchithwe ucubungula ukungaboni ngaso linye, ukuziqhathanisa, nezindaba ezingezinhle — okuyinhlanganisela evamile yokuqukethwe kokuphakelwa kwezokuxhumana — akushiyi uhlelo lwemizwa lungathathi hlangothi. Kulubeka esisekelweni esingesihle, esiguqula indlela izehlakalo ezilandelayo ezihunyushwa ngayo.

• Ukucindezeleka kunciphisa ukunaka: Ukucindezeleka okukhulu kuvame ukunciphisa ukunaka kube kulokho okuzwakala kuyingozi noma okuphuthumayo, okwenza kube nzima ukucabanga kabanzi futhi ngokuguquguqukayo.
• Ukuhlakazeka kokunaka: Ukusabela ngokushesha ekuqaleni kusungula umkhuba wokuphendula kulokho okuvusa ukunaka, hhayi kulokho ozihlosile.
• Ukulungiselelwa kwemizwa: Okuqukethwe okungekuhle ekuseni kungafaka umbala endleleni obona ngayo usuku lonke.
• Umehluko: Ukuqala ngemivuzo esheshayo, engashintsha-shintsha kwenza umsebenzi ohamba kancane nongena ujule ubonakale ungenawo umvuzo omkhulu ngokushesha emva kwalokho.

Uhlelo lwasekuseni olusekelwe ocwaningweni olungabandakanyi ifoni yakho

Lolu hlelo lwakhiwe ngokusekelwe kulokho ucwaningo olungenhla olusekelayo. Inhloso yalo akukhona ukukwenza ube nethemba elingaphezu kwamandla noma ukuthi lube muhle nje emehlweni. Inhloso yalo ukugcina isigamu sehora sakho esingavikelwa kalula sibe sakho, uthole ukukhanya kwemvelo nokunyakaza kusenesikhathi, futhi unqume izinto ezibalulekile zosuku ngaphambi kokuba omunye akwenzele lokho. Kudinga cishe imizuzu engamashumi amathathu kuya kwengamashumi ayisithupha futhi akudingi mishini ekhethekile.

Isinyathelo 1: libazise ifoni okungenani imizuzu engamashumi amathathu

Ushintsho olulodwa olunomthelela omkhulu kakhulu futhi olulula kakhulu nalo: ungayibheki ifoni yakho okungenani imizuzu engamashumi amathathu ngemva kokuvuka. Lokhu akusilo iqhinga lokukhulisa ukukhiqiza. Luhlanganisa isikhathi sokusinda kokuvuka, lapho ungakwazi khona kakhulu ukumelana nokudonsa kwayo, futhi kukuvumela ukuthi unqume izinto ezibalulekile zakho ngaphambi kokuba ibhokisi lakho lokungenayo likwenzele lokho.

Uma ifoni yakho isebenza njengewashi le-alamu, yishintshe ngedivayisi ye-alamu ehlukile — iwashi ledijithali elishibhile lanele. Inhloso wukwenza indawo yekamelo lokulala, kanye nemizuzu yokuqala yokuvuka, kungabi bikho ukugqugquzelwa okuvela esikrinini. Ukushaja ifoni ngaphandle kwekamelo lokulala kungcono kakhulu, kodwa ngisho ukuyibeka ibheke phansi futhi ithule ekamelweni elilodwa kudala ukudonsela kwengqondo okwehlisa ikhwalithi yesikhathi sokungabi nefoni.

Isinyathelo 2: ukuvezwa ekukhanyeni emizuzwini yokuqala eyishumi

Ukuchayeka ekukhanyeni kwemvelo ngokushesha ngemva kokuvuka kungenye yezindlela ezisekelwa kakhulu esayensini yesigqi somzimba. Ukukhanya kwasekuseni kuwuphawu olunamandla kakhulu olwenza iwashi lomzimba wakho lisethwe kusenesikhathi, okuletha ukuqwashisa emini nokozela ngesikhathi esifanele ebusuku.

Empeleni, lokhu kusho ukuvula amakhethini noma ukuphuma ngaphandle emizuzwini embalwa ngemva kokuvuka. Ezinsukwini ezinamafu, ukukhanya ngaphandle kusasidlula kude kakhulu isibani sangaphakathi. Ngisho nemizuzu emihlanu kuya kweyishumi ungaphandle iyasiza. Lokhu akuyona indawo yokubambezela ifoni — kuyisenzo esengeziwe esisiza nokuxosha ubuthongo obusalele ngemva kokuvuka.

Isinyathelo 3: ukunyakaza komzimba okufushane

Ukunyakaza komzimba okulingene ekuseni — ngisho nemizuzu emihlanu kuya kweyishumi yokuhamba noma ukwelula kancane — kuletha imiphumela eminingana ebalulekile emzimbeni: kususa ubuthongo obusale, kwenyusa izinga lokushisa langaphakathi lomzimba (okwandisa ukuqapha), futhi kukhuthaza ukukhululwa kwe-brain-derived neurotrophic factor (BDNF), iphrotheni ehlotshaniswa nokuguquguquka kwama-synapse kanye nekhono lokufunda elithuthukisiwe. Ucwaningo lukaRatey nozakwabo mayelana nokuzivocavoca nobuchopho lukhombisa njalo ukuthi ukusebenza komzimba kulungiselela ubuchopho ukunaka okuqhubekayo kanye nokusebenza kokuphatha okuthuthukile.

Lo msebenzi wokuzivocavoca awudingi ukuba ube namandla kakhulu. Imiphumela ebaluleke kakhulu ekuseni — ukususa ubuthongo obusale, ukwandisa ukuqapha, nokuthuthukisa umoya — isivele ivela ngokuzivocavoca okulingene. Ukuhamba imizuzu eyishumi nanhlanu ngaphandle kuhlanganisa ukuchayeka ekukhanyeni kwasekuseni nokunyakaza.

Isinyathelo 4: ukubeka izinhloso ngamabomu

Ucwaningo ngezinhloso zokwenza (Gollwitzer & Sheeran, 2006) lukhombisa ukuthi ukukhomba ngokucacile izenzo ezimbili noma ezintathu ezithile ohlose ukuzenza phakathi nosuku — hhayi uhlu lwemisebenzi olujwayelekile, kodwa izinhlelo ezicacile zohlobo lokuthi uma lokhu kwenzeka, khona-ke wenze lokhu — kwenza kube maningi kakhulu amathuba okuthi uzilandele kuze kube sekugcineni.

Lesi sinyathelo singathatha imizuzu emihlanu nje: ukubuyekeza ngokubhala noma ngokukhuluma imisebenzi ebaluleke kakhulu yalelo langa, ngokucacisa ukuthi uzoyenza nini futhi kanjani. Indlela oyisebenzisayo ayibalulekile kakhulu kunokwenza ngamabomu. Umgomo uwukusungula isiqondiso salelo langa kusukela ngaphakathi — kusukela ezinhlosweni nasezintweni zakho ozihlosile — ngaphambi kokuba ifoni ilethe izidingo zalelo langa ezivela ngaphandle.

Kungani ifoni ingeke izwakale njengenkinga

Isithiyo esikhulu kunazo zonke ekushintsheni umkhuba wokusebenzisa ifoni ekuseni asisona esokuhlela. Kumayelana nendlela okubukeka ngayo. Ukuhlola ifoni ekuseni akuzwakali njengokucindezeleka. Kuzwakala njengokuzilungiselela — ukuthola ukuthi ukuphi, ukuhlala uxhumene, nokuba nesibopho. Ukucindezeleka okukwengezayo kuncane futhi akubhaliseki ngokuqaphela. Ukuhlakazeka kokunaka okudala kona kuvela kancane kancane. Ukulungela ngokomzwelo okuvela kokuqukethwe okungekuhle kusakazekile futhi kulula ukukukubeka ezigamekweni zangempela zosuku.

Yilokho kanye okwenza lo mkhuba uhlale isikhathi eside kangaka. Izindleko zingokoqobo kodwa azibonakali, kanti umvuzo wesikhashana — ulwazi, ukuxhumana nabanye, umuzwa wokuthi usuhambisana nakho konke — ufika masinyane futhi uyabonakala. Indlela esebenza ngayo iyefana neminye imikhuba eqhubeka ngenxa yokungahambisani phakathi komvuzo osheshayo nezindleko ezifika kamuva, ezisakazeke kancane.

Ukubona kahle lokhu kushintshiselana kuyona indlela ethembeke kakhulu yokushintsha. Uma wazi ukuthi ukuskrola kwemizuzu emihlanu ekuseni kunikela ingxenye yehora lakho elingavikelekile kakhulu ezinhlelweni zabanye abantu futhi kubeka iphethini yokuphendula emahoreni alandelayo, ukukhetha kuyashintsha. Hhayi ngenxa yamandla okuzikhuza, kodwa ngoba lokhu kushintshiselana sekubonakala. Bheka futhi ukuthi kanjani iphethini efanayo yomvuzo oguquguqukayo ikhuthaza ukusetshenziswa kwefoni okuqhubekayo usuku lonke ku-indatshana yethu mayelana nengcindezi, izikrini, namandla aphansi, nokuthi umthelela wefoni ekugxileni udlula ekuseni ku-isihloko sethu mayelana nokusetshenziswa kwefoni nokugxila.

Ekuseni yilapho ingxenye yosuku lapho ushintsho olulodwa lokuziphatha — ukubambezela ifoni ngemizuzu engamashumi amathathu — lunikeza isilinganiso esiphezulu kakhulu senzuzo uma siqhathaniswa nomzamo. Umzimba wakho usemhlangothini wakho ngaleso sikhathi. Umbuzo uwukuthi uyayisebenzisa yini ngalokho eyenzelwe kona.

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Indlela esicwaninga futhi sibuyekeze ngayo lokhu