Cisha Izaziso Zakho. Cishe Zonke.

Bala izaziso ozitholile namuhla. Imiyalezo, ama-badges wezinhlelo, izexwayiso zezindaba, ukuthandwa, "omunye umuntu ongase umazi," ukuthengiswa okuzophela maduze, ukukhumbuza ukusebenzisa uhlelo olwalukhohlwa ukuthi ulufakile. Kubantu abaningi inani lishaya ezindaweni eziningi noma ezinkulu. Ngamunye uzizwa ungabalulekile. Ndawonye, ziqhuba ngokuthula ukugxila kwakho — futhi ibhili lifika njengengqondo ebuhlungu, ehlakazekile, ethokozisa kancane ongakwazi ukuyichaza kahle.

Nansi izindaba ezinhle: ukugcwala kwezaziso kuyenye yezinkinga ezithinta impilo yedijithali ezilula, ezisheshayo, futhi cishe mahhala ukulungisa. Ungalungisa iningi layo emaminithini ayishumi, namuhla. Inkinga ukuthi ukulungisa kudinga ukuba uqine kakhulu kunalokho abantu abakulindele — futhi le ndatshana ibonisa ukuthi kungani kufanele ube phezulu ngalokhu.

Isaziso ngasinye siyaphazamisa, futhi ukuphazamiseka kubiza kakhulu

Inkinga eyinhloko akusikho isikhathi osichitha ufunda isaziso — kodwa ukuphazamiseka uqobo. Ucwaningo lukaGloria Mark ngokuqonda emsebenzini luthole ukuthi ngemuva kokuphazamiseka, kuthatha isikhathi eside ukuze ubuyele emsebenzini wakho wokuqala, futhi ukuphazamiseka okuphindaphindiwe kushiya abantu besebenza ngokushesha kodwa ngaphansi kwengcindezi enkulu, benamaphutha amaningi. Isaziso asikubizi amasekhondi amabili owachitha ubheka kuso. Kubiza ukugxila futhi ubuyele emsebenzini ngemuva kwalokho.

Manje phindaphinda lokho ngezikhathi eziningi ngosuku okwenziwa. Ngisho noma ungathathi ifoni, ukuvuvukala kukhuthaza impendulo encane yokuhlela — ukushintsha kokugxila kude nalokho obekwenza. Ukugxila kwakho akukwazi ukuhlala, ngoba kuhlangabezana nezikhumbuzo njalo ngemizuzu embalwa. Umphumela wukuthi usuku ludluliselwa ekugxileni okungapheli, kungakaze kube khona okuthile okukhuluma ngakho.

Isaziso asikubizi imizuzwana emibili obukele yona. Sikubiza imizuzu ethatha ukuyobuyela ekugxileni — phindaphinda ngazo zonke izikhumbuzo, usuku lonke. Intengo yangempela yezaziso ikhokhwa ekugxileni okungakaze uqaphele ukuthi uyakulahlekelwa.

Intela yokukhathazeka

Ngaphezu kokugxila, kukhona izindleko zomoya. I-notification ngayinye iyisixhumi esincane sokungaqiniseki — ingaba yinto ethile, enhle noma embi, ebalulekile noma engabalulekile — futhi uhlelo lwakho lokuziphatha alukwazi ukukwazi kuze kube yilapho luhlola. Lokhu kungaqiniseki kugcina uthola umuzwa ophansi wokuba uqaphele, umoya ongemuva wokuthi "kukhona okungase kudinge mina." Ucwaningo lokuhlanganisa izexwayiso uma kuqhathaniswa nokuzithola njalo luveze ukuthi ukuphazamiseka okuncane, okuhleliwe kunciphisa ukungabi nokuqonda nokukhathazeka okuzwakalayo. Ukuphazamiseka okuqhubekayo kuyisithiyo sokuqhubeka, ngaphandle kokubheka okuqukethwe.

Le ngxenye abantu bayithola ingaphansi. Bahlala bephila nezexwayiso ngoba ngayinye ibonakala ingeyingozi, bengazi ukuthi umphumela ophumayo uyi-anxiety eqhubekayo, abaye bayithatha njengokujwayelekile. Yekela izexwayiso zibe zikhanyise isonto elilodwa futhi abantu abaningi bayamangala ukuthi bazizwa bekhululekile kangakanani — ubufakazi bokukhokha intela abangayiboni. Ukuze uqonde kahle, bheka ingxenye yethu ku-<a href="/blog/posts/phone-anxiety/">kungani ifoni yakho ephathekayo ikwenza ukhathazeke kakhulu</a>.

Ubani ngempela ofuna ukufinyelela kuwe ngesikhathi sangempela?

Nansi indlela yokubheka ezokwenza kube lula. Umbuzo oqotho nganoma yisiphi isaziso akusikho "ingabe lokhu kungaba usizo?" — cishe konke kungaba. Kubalulekile ukuthi "ingabe lokhu kudinga ngempela ukuphazamisa impilo yami ngesikhathi esenzeka?" Empeleni, impendulo eqotho yezenhlobonhlobo zezinhlelo zokusebenza ayikho.

Cabangani ngalesi sikhathi. Okufanele kube ngesikhathi sangempela: ucingo noma imiyalezo evela kumuntu ongokoqobo, mhlawumbe isaziso sekhalenda. Okunye konke — ukuthandwa kwezokuxhumana, izikhuthazo zokubandakanya izinhlelo zokusebenza, izindaba, ukumaketha, "ukuhamba," iningi lezingxoxo zeqembu — akudingi ukuphazamisa wena ngesikhathi esenzeka. Ungabheka lezo ngezikhathi zakho, lapho ukhetha ukuvula uhlelo lokusebenza. Uhlelo lokusebenza lufuna ukufinyelela ngesikhathi sangempela ngoba ukuphazamiseka kukhuthaza ukubandakanywa, okuyimodeli yebhizinisi yalo. Lokhu kuyinterest ye-app, hhayi eyakho.

Ukulungiswa kwemizuzu eyishumi

Lokhu kuyinye yezinguquko eziphakeme kakhulu, eziphumelelayo kakhulu emhlabeni wezempilo yedijithali. Nansi inguqulo eqinile, okuyiyo esebenzayo:

<li><strong>Khanyisa zonke izaziso ngokujwayelekile.</strong> Faka ezilungiselelweni zakho bese uvula konke. Ungaqali uhlelo lokuhlola lokuthi yini okufanele uyigcine — qala kusuka kokungakabi khona. Kulula futhi kuqeda isisekelo sakho sokuzenzakalelayo ukuze kube nokuthula.</li><li><strong>Faka kuphela abantu bempela, abakhuluma ngesikhathi sangempela.</strong> Vuselela izaziso zokushayela ngqo nezaziso ezivela kubantu abaqotho. Lokho kuvame ukuba yikho kuphela. Mhlawumbe nekhanda lakho. Yiba nokuqapha.</li><li><strong>Phula zonke izimpawu nezimpawu ezibomvu.</strong> Inombolo ebomvu encane iyisaziso esifihliwe — isikhumbuzo esibukwayo esikukhanga. Vala izibalo zezimpawu, hhayi kuphela amabhena nezwi.</li><li><strong>Ikakhulukazi phula izikhumbuzo zomphakathi, izindaba, nezikhumbuzo zokubambisana.</strong> Ukuthanda, imibono, "abantu bayashicilela," "awukavuli thina isikhathi eside" — lezi zikhona kuphela ukuze zibuye zikusondeze. Akukho okudingayo ukufinyelela ngesikhathi sangempela kokunaka kwakho.</li><li><strong>Sebenzisa imodi yokugxila/ungaphazanyiswa ukuze ube nomsebenzi ojulile nokulala.</strong> Ezinsukwini ezibalulekile, thula ngisho nabaphumelelayo. Vumela ukuxhumana okubalulekile kuphela ukuba kudlule ngezimfanelo uma ukhathazekile ngezimo eziphuthumayo.</li>

Qaphela lokhu kuklanywa kwemvelo, hhayi amandla okuzikhandla — ushintsha lokho ufonela ukukwenza, kube kanye, esikhundleni sokumelana nezinsimbi usuku lonke. Lokhu kuyisizathu esiqondile sokuthi kungani kuhlala. Kungumgomo ofanayo osesikhumbuzweni sethu sokuthi <a href="/blog/posts/how-to-reduce-screen-time/">unciphise isikhathi sokubuka isikrini ngaphandle kokuzikhandla</a>, okwenziwe kumsetting eyodwa ephezulu kakhulu efoni yakho.

"Kodwa kwenzekani uma ngiphuthelwa okuthile?"

Le yisaba egcina izaziso zisesikhathini, futhi ifanele impendulo eqondile: awusoze uphuthwe almost lutho olubalulekile. Izinto eziphuthumayo zifika kuwe ngokuxhumana ngqo, okugcina uvuliwe. Konke okunye kusekhona kulindele ukuvulwa kokusebenza kwakho — izaziso zazingenzi zaba yindlela yokugcina yokwazi, kodwa yindlela eyayiphazamisayo kakhulu.

Lokho ozokuhlangeneyo empeleni kuhluke kakhulu kokungaphuthelwa: ukujabulisa kokuhlola izinto uma unquma, kunokuba udonswe kuzo ngesikhathi sokuthanda kohlelo lokusebenza. Ukukhathazeka kokungaphuthelwa kuyikho, kodwa kuvame ukuba kuncane kakhulu kunenani lokuphazamiseka okuqhubekayo — futhi ngemuva kwesonto lokuthula, abantu abaningi abathandi ukubuyela ekuthumeleni.

Umphumela ophawulekayo

Ukukhathazeka kokwaziswa kudinga ukugxila kwakho nokuthula okukhona, okwenze ubize, izikhathi eziningi ngosuku, ngokuvamile ungakuboni. I-buzz ngayinye iyiphazamiseko encane kanye nokungaqiniseki okuncane, futhi ibhili elihlanganisiwe liyengqondo ehlakazekile, engakhathazeki kakhulu, obungase ubeke icala kuyo yonke into ngaphandle kwezilungiselelo zefoni yakho.

Ukulungisa kulula kakhulu uma ubheka umvuzo: phonsa phansi cishe konke, ungeze kuphela izinto ezimbalwa ezibalulekile, bese uvumela ezinye zihlale zilindile kuze kube uyakhetha ukuzibheka. Imizuzu eyishumi ezilungiselelweni zakho ikuthengisela ikhanda elithule nokugxila okude. Kulokho konke ongakwenza ukuze uthuthukise ubudlelwano bakho nefoni, lokhu kuyindlela engabizi kakhulu enomvuzo omkhulu ngokushesha. Yenza lokhu namuhla.

Sources

1. Mark, G., Gudith, D., & Klocke, U. (2008). The cost of interrupted work: More speed and stress. Proceedings of the SIGCHI Conference on Human Factors in Computing Systems, 107–110.
2. Kushlev, K., & Dunn, E.W. (2015). Checking email less frequently reduces stress. Computers in Human Behavior, 43, 220–228.
3. Stothart, C., Mitchum, A., & Yehnert, C. (2015). The attentional cost of receiving a cell phone notification. Journal of Experimental Psychology: Human Perception and Performance, 41(4), 893–897.
4. Fitz, N., et al. (2019). Batching smartphone notifications can improve well-being. Computers in Human Behavior, 101, 84–94.
5. Mark, G., Iqbal, S.T., Czerwinski, M., & Johns, P. (2014). Bored Mondays and focused afternoons: The rhythm of attention and online activity in the workplace. Proceedings of the SIGCHI Conference on Human Factors in Computing Systems, 3025–3034.