Cisha izaziso zakho. Cishe zonke.

Bala izaziso ozithole namuhla. Imiyalezo, amabheji ezinhlelo zokusebenza, izaziso zezindaba, ukuthandwa, "umuntu ongase umazi," isaphulelo esizophela maduze, isikhumbuzi sokusebenzisa uhlelo lokusebenza owakhohlwa ukuthi walufaka. Kubantu abaningi inani lifinyelela emashumini noma emakhulwini. Ngasinye sibonakala singabalulekile. Ndawonye, zithatha ukunaka kwakho buthule — futhi ekugcineni ukhokha ngakho ngengqondo ekhathazekile, ehlakazekile, enokukhathazeka okuncane ongakwazi kahle ukukuchaza.

Nazi izindaba ezinhle: ukugcwala kwezaziso kungenye yezimbalwa izinkinga zokuphila kahle zedijithali ezinesixazululo esisheshayo, esikhulu, esicishe singabizi lutho. Ungalungisa iningi layo emizuzwini eyishumi, namuhla. Okubalulekile ukuthi leso sixazululo siqine kakhulu kunalokho abantu abakulindele — futhi lesi sihloko sichaza ukuthi kungani kufanele ube nesandla esiqinile ngakho.

Isaziso ngasinye siyaphazamisa, futhi ukuphazamiseka kuyabiza kakhulu

Inkinga enkulu akusona isikhathi osichitha ufunda isaziso — wukuphazamiseka uqobo lwako. Ucwaningo luka-Gloria Mark mayelana nokunaka emsebenzini lwathola ukuthi, ngemva kokuphazamiseka, kuthatha isikhathi eside ngendlela emangalisayo ukubuyela ngokuphelele emsebenzini wokuqala, nokuthi ukuphazamiseka njalo kushiya abantu besebenza ngokushesha kodwa benengcindezi eyengeziwe, benamaphutha amaningi. Isaziso asikubizi ngemizuzwana emibili oyichitha usibuka kancane. Sikubiza ngokuthi uphinde ubuyele ekugxileni ngemva kwalokho.

Manje phindaphinda lokho ngezikhathi eziningi ngosuku lapho kwenzeka khona. Ngisho noma ungayicoshi ifoni, ukudlidliza kwayo kuvusa ukusabela okuncane kokubheka lapho kuvela khona umsindo — ukunyakaza okuncane kokunaka kusuke kulokho obukwenza. Ukugxila kwakho akukaze kube nesikhathi sokuzinza, ngoba kuqhubeka kuphushelwa eceleni njalo emizuzwini embalwa. Umphumela uba usuku oluchithwa ekunakeni okungashoni okuqhubekayo, ungalokothi ugxile ngokuphelele entweni ethile.

Isaziso asikubizi leyo mizuzwana emibili osisibheka ngayo. Sikubiza ngemizuzu edingekayo ukuze ubuyele ekugxileni — kuphindaphindwe yikho konke ukudlidliza kwaso, usuku lonke. Inani langempela lezaziso ulikhokha ngokunaka olulahleka ungakuboni.

Intela yokukhathazeka

Ngaphezu kokugxila, kunendleko esimweni sakho sengqondo. Isaziso ngasinye siyithamo elincane lokungaqiniseki — singaba yinoma yini, enhle noma embi, ebalulekile noma engelutho — futhi isimiso sakho sezinzwa asikwazi lokho kuze sisihlole. Lokho kungaqiniseki kukugcina usesimeni esiphansi sokuqapha, sengathi kunomsindo ongemuva othi "kungase kube khona okungidingayo." Ucwaningo oluqhathanise ukuqoqa izaziso uzithole ngamaqoqo nokuzithola njalo luthole ukuthi ukuphazamiseka okumbalwa, okuhleliwe kunciphisa ukunganaki nokukhathazeka abantu abazibikela kona. Lokho kuvuza okuqhubekayo kuyisici sokucindezeleka ngokwaso, kungakhathaleki ukuthi okuqukethwe kuyini.

Le ngxenye abantu bayibukela phansi. Babekezelela izaziso ngoba ngasinye sibonakala singenabungozi, bengazi ukuthi umphumela oqoqekayo uwukukhathazeka okuqhubekayo okusemva, abese bekuthatha njengokuthi yizinga labo elijwayelekile. Zicime isonto elilodwa futhi abantu abaningi bayamangala ukuthi bazizwa bekhululeke kangakanani — ubufakazi bentela abebeyikhokha bengakubonanga. Ukuze uqonde indlela ejulile yalokhu, bheka indatshana yethu ku-indlela i-smartphone yakho eyondla ngayo ukukhathazeka.

Ubani empeleni odinga ukukuthinta ngesikhathi sangempela?

Nansi indlela yokuyibuka kabusha eyenza ukulungisa kube lula. Umbuzo oqotho nganoma yisiphi isaziso akuwona ukuthi "ingaba wusizo yini?" — cishe noma yini ingaba njalo. Kunjalo ukuthi "ingabe lokhu kudinga ngempela ukuphazamisa impilo yami ngomzuzu nje kwenzeka?" Ezinhlelweni zokusebenza eziningi kakhulu, impendulo eqotho ithi cha.

Cabanga ngakho ngezigaba. Okufanele kufike ngesikhathi sangempela: ucingo noma umlayezo ovela kumuntu wangempela, mhlawumbe isexwayiso sekhalenda. Konke okunye — ukuthandwa ezinkundleni zokuxhumana, izikhumbuzi zokukugqugquzela ukuthi ubuyele ku-app, izindaba, ukumaketha, "ama-streaks," ama-group chat amaningi — akudingi ukukuphazamisa zisenzeka nje. Ungakubheka lokhu ngesikhathi sakho, uma ukhetha ukuvula i-app. I-app ifuna ukufinyelela ngesikhathi sangempela ngoba ukuphazamiseka kukhuphula ukubandakanyeka, okuyindlela yayo yokwenza imali. Lokho kuyinzuzo ye-app, hhayi eyakho.

Isixazululo semizuzu eyishumi

Lena ingenye yezinguquko eziletha inzuzo enkulu kakhulu ngomzamo omncane kakhulu kukho konke ukuphila kahle kwedijithali. Nansi inguqulo eqinile, okuyiyona esebenza ngempela:

• Vala ZONKE izaziso ngokuzenzakalelayo. Yiya kuzilungiselelo zakho bese uvala konke. Ungangeni kuhlelo lokusebenza ngalunye uzikhethela ukuthi yini ozoyishiya — qala ekuqaleni. Kuyashesha futhi kubuyisela isisekelo sakho ekuthuleni.
• Buyisela kuphela ukuxhumana nabantu bangempela, ngesikhathi sangempela. Vuselela izaziso zezingcingo eziqondile nemiyalezo evela kubantu bangempela. Imvamisa yikho lokho kuphela. Mhlawumbe nekhalenda lakho. Yiba nesandla esiqinile.
• Cisha nawo wonke amabheji namachashazi abomvu. Le nombolo encane ebomvu iyisaziso esizifihlile — isikhumbuzi esibukwayo esiqhubekayo esikudonsela ngaphakathi. Cisha ukubalwa kwamabheji, hhayi amabhanela nomsindo kuphela.
• Ikakhulukazi cisha izikhuthazo zezokuxhumana, zezindaba, nezokuthi "ukuzibandakanya". Ukuthandwa, imibono, "abantu bayathumela," "sekunesikhathi ungasisivulile" — lezi zikhona kuphela ukukudonsela emuva. Akukho kulokhu okudinga ukufinyelela ngesikhathi sangempela ekunakeni kwakho.
• Sebenzisa imodi yokugxila/ungaphazamisi emsebenzini ojulile nasekulaleni. Ezikhathini ezibaluleke kakhulu, thulisa ngisho nalezo ezisasele. Vumela ukuthintwa okuphuthumayo ngempela kudlule ngezintandokazi zakho uma ukhathazekile ngezimo eziphuthumayo.

Qaphela ukuthi lokhu kuwukuhlela indawo yakho, hhayi amandla entando — ushintsha lokho ifoni yakho evunyelwe ukukwenza, kanye nje, esikhundleni sokumelana nokudlikizela usuku lonke. Yilokho kanye okwenza kuzinze. Yisimiso esifanayo esingemuva komhlahlandlela wethu wokuthi ukunciphisa isikhathi sokubuka isikrini ngaphandle kwamandla entando, esisetshenziswa esimisweni esisodwa esinomthelela omkhulu kunawo wonke ocingweni lwakho.

"Kodwa kuthiwani uma ngiphuthelwa okuthile?"

Lena ukwesaba okugcina izaziso zivuliwe, futhi kufanelwe impendulo eqondile: cishe ngeke uphuthelwe lutho olubalulekile. Izinto eziphuthumayo ngempela zifika kuwe ngokuqondile, futhi leyo mikhono yokuxhumana eqondile oyigcine ivuliwe. Konke okunye kusakhona lapho kulindile uma usuvula i-app ngesikhathi sakho — izaziso bezingeyona ukuphela kwendlela yokuthola ngakho, bekuyiyona nje eyayigxambukela kakhulu.

Ozozizwa ngempela kuphambene nokuphuthelwa: ukukhululeka kokubheka izinto uma wena unquma, kunokuba zidonswe ungene kuzo ngesikhathi esivumelana ne-app. Ukwesaba ukuphuthelwa kuyinto yangempela, kodwa cishe njalo kuncane kakhulu kunezindleko zokuphazamiseka njalo — futhi ngemva kwesonto lokuthula, abantu abaningi abasafuni ukubuyela kuleyo buzz.

Isiphetho

Ukugcwala kwezaziso kuyintela ekugxileni kwakho nasekuzoleni kwakho obulokhu uyikhokha, izikhathi eziningi ngosuku, ikakhulu ungakuqapheli. Isaziso ngasinye siyiphazamiseko elincane nokungaqiniseki okuncane, futhi isikweletu esinqwabelene sigcina sesiyingqondo ehlakazekile, ekhathazeke kancane, obekungenzeka uyisole ngayo yonke into ngaphandle kwezilungiselelo zefoni yakho.

Isixazululo silula cishe ngendlela engathi akulungile uma ubheka umphumela: cisha cishe konke, ubuye uvule kuphela izinto ezimbalwa ezifanele ukwenzeka ngesikhathi sangempela, bese uvumela okunye kulinde kuze kube yilapho ukhetha ukukubuka. Imizuzu eyishumi kuzilungiselelo zakho ikubuyisela ikhanda elizolile kakhudlwana nesikhathi eside sokugxila. Kuzo zonke izinguquko ongazenza ebudlelwaneni bakho nefoni yakho, lena yeshibhe kakhulu enomvuzo omkhulu kakhulu osheshayo. 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.

Indlela esicwaninga futhi sibuyekeze ngayo lokhu