Izimpawu Zokusebenzisa Ucingo Ngokweqile: Indlela Yokwazi Uma Unenkinga Ngempela

Cishe wonke umuntu usebenzisa ucingo lwakhe ngaphezu kwalokho abahlela. Lokho kuphela akusikho ukusebenzisa ngokweqile. Igama lisetshenziswa kalula — "Ngiyathanda ucingo lwami kakhulu" — ngendlela edala umehluko obalulekile: umehluko phakathi kokusebenzisa kakhulu nokusebenzisa ngendlela enkinga. Ukusebenzisa kakhulu kuyinani. Ukusebenzisa ngendlela enkinga kuyisimo, esichazwa ngokulahlekelwa kokulawula nokuphazamiseka ezintweni ezibalulekile kuwe.

Abacwaningi bachithe iminyaka engaphezu kweyishumi bethuthukisa izinqubo ezivumelekile zokuthi bakubize ngokuthi ukusetshenziswa kwe-smartphone okukhathazayo (PSU). Iningi labahlengikazi ligwema igama "ukudakwa" ngoba ama-smartphone awakabhaliswa njengokudakwa kwezokwelapha ngendlela yokuthi ukuphazamiseka kokugembula kukhona. Kodwa izimo zokuziphatha zikhona, ziyalinganiswa, futhi zifanele ukuqondwa kahle. Le ndatshana ihamba ngezimpawu ezitholwe ocwaningweni, lapho umkhawulo phakathi kokujwayelekile nokukhathazayo utholakala khona, nokuthi ubufakazi bukhombisa ukuthi ungakwenza kanjani ngalokho.

Kungani "ukudakwa" kungumbuzo ongafanele

Kukhona ingxoxo yesayensi eqhubekayo mayelana nokuthi ukusetshenziswa kwe-smartphone ngokweqile kufanelekile yini njengokudakwa kokuziphatha. I-Diagnostic and Statistical Manual of Mental Disorders (DSM-5) yamanje ayibhalisanga ukudakwa kwe-smartphone noma kwe-inthanethi njengokuxilongwa okusemthethweni. Ukuphazamiseka kokudlala kubonakala kwi-ICD-11, kodwa ukusetshenziswa kwe-smartphone ngokukhethekile akubhalwanga. Lokhu akukhona ngoba inkinga ayikho — kukhona ngoba isayensi yokuthi kuphume kuphi umkhawulo wokuxilongwa isaqhubeka ithuthuka.

Okutholwe abacwaningi bangakukala kahle yisixuku sezenzo ezifanayo nesakhiwo sokuziphatha esivunyelwe: ukwamukela (ukudinga okuningi ukuze uthole umphumela ofanayo), ukuhoxiswa (ukukhathazeka uma ukufinyelela kukhishwe), ukulahlekelwa ukulawula, nokusebenzisa okuqhubekayo naphezu kokulimala. Uma lezi zinto zanele futhi ziphazamisa impilo yansuku zonke, igama elithi "ukusetshenziswa kwefoni okukhathazayo" lisetshenziswa — kungakhathaliseki ukuthi ngabe technically "ukuziphatha okungafanele."

Iphuzu elisebenzayo lithi: awudingi igama lesiguli ukuze uqaphele ukuthi ukusetshenziswa kwefoni yakho kudlule ekusebenziseni okuhle kube kubi. Izimpawu ez below zikhishwe ezinsizeni zocwaningo ezivunyelwe, futhi zichaza umkhondo, hhayi isenzo esisodwa. Ukusetshenziswa okukhulu kuba yinkinga uma ukulawula kulahlekile futhi imiphumela iqoqeka.

Umbuzo akuwona "uyazisebenzisa isikhathi esingakanani efoni yakho?" Kunalokho, umbuzo uthi "ubani okhuluma ngaleso sikhathi — wena, noma idivayisi?" Amahora ayisithupha okusetshenziswa okucacile, okukhethiweyo kuhluke kakhulu kumahora ayodwa okusetshenziswa okuzame futhi kwehluleka ukuwumisa.

Izimpawu eziyisithupha eziyisisekelo ezilinganiswa abacwaningi

Ithuluzi elisetshenziswa kakhulu ocwaningweni lokusetshenziswa okungafanele kwe-smartphone yi-Smartphone Addiction Scale (SAS), eyakhiwe nguKwon nabanye ngo-2013, kanye ne-Problematic Use of Mobile Phones (PUMP) scale ehlobene. Phakathi kwalezi zinsiza ezivumelekile, izici eziyisithupha zihlala zivele njengezinkomba zokusetshenziswa okungafanele. Ukuqaphela eziningi zazo kuwe uqobo kubaluleke kakhulu kunezodwa kuphela.

1. Ukulahlekelwa kokulawula ukusetshenziswa

Uphindaphinda usebenzisa ifoni isikhathi eside kunalokho obekuhlosile, noma uzama ukunciphisa kodwa awukwazi. Into ebalulekile lapha iwukuhlukana phakathi kokuhlosile nokwenza: ubheke ngempela ukuhlole umlayezo owodwa futhi uvele uphume eminyakeni engamashumi amane kamuva, ukuphindaphinda, naphezu kokuzimisela ukuthi ungakwenzi. Lokhu kuyisixwayiso esiqinile kakhulu, ngoba kukhombisa ngqo ukungakwazi ukulawula kunokukhetha okulula.

2. Ukukhathazeka nokudabuka uma uhlukaniswe

Uzizwa ukhathazekile, ungajabuli, noma ungaphumuli uma ungakwazi ukufinyelela ifoni yakho — ibhethri eliphukile, akukho isignali, noma isimo sokuphoqelelwa ukuba ungasebenzisi ifoni kudala ukukhathazeka okukhulu kunokuphazamiseka okuncane. Lokhu kuhlangana ne-nomophobia (ukwesaba ukuba ngaphandle kwefoni), okukhuluma ngakho ngokuqondile esihlokweni sethu esithi <a href="/blog/posts/phone-anxiety/">kungani ifoni yakho ye-smartphone ikwenza ukhathazeke kakhulu</a>. Ukukhathazeka okufana nokuhoxiswa kuyinto ecacile kakhulu efana nezinto eziphilayo nezokuziphatha.

3. Ukunganaki kwezinye izinto

Izinto obekujabulela ukuzithokozisa noma ukuzibeka phambili — imisebenzi, ukuzivocavoca, ukuhlangana nabantu, ukulala — zishintshwa ukusetshenziswa kwefoni. Ifoni ayigcwalisi nje isikhathi esingenalutho; igcwalisa izenzo ezazibalulekile ngaphambili. Uma ubuza, abantu bavame ukuqonda ukuthi abakwazi ukukhumbula isikhathi sokugcina benza okuthile abakubekezelayo, ngoba ifoni ithathe isikhathi esitholakalayo.

4. Ukuphikelela naphezu kokulimala okucacile

Uqhubeka usebenzisa ifoni ngendlela efanayo nakuba ubona ukuthi ikhubazekile okuthile — ukulala kwakho, umsebenzi wakho, ubudlelwano bakho, umoya wakho. Ukulimala kuyabonakala kuwe, futhi ukuziphatha kuqhubeka noma kunjalo. Lokhu kuhlukile ekungakuboni nje njengenkinga; kuyakubona nokungakwazi ukushintsha indlela.

5. Ukubekezelela nokwandisa

Inani lokusetshenziswa elake laba mnandi manje alisathokozisi, ngakho-ke ukusetshenziswa kanda kancane kancane. Lokhu okwakuyihora kuba yizinsuku ezintathu. Lokhu okwakuyisikhathi esithile sokuhlola kuba yinto eqhubekayo. Ibhasi liqhubeka nokukhuphuka ngaphandle kokuthi kube nesinqumo esicacile sokusebenzisa kakhulu.

6. Ukusebenzisa ucingo ukuze ulawule imizwa

Ufinyelela ucingo ikakhulukazi ukuze uphume ezimweni ezingajabulisi — ukungabi nandaba, ukukhathazeka, ukuhamba wedwa, ukudabuka — kunokuba kube nenjongo ethile. Ucingo luba yindlela ejwayelekile yokubhekana nanoma iyiphi isimo esingajabulisi. Lokhu kubalulekile ngoba kusho ukuthi idivayisi yenza umsebenzi wezomzwelo, okwenza kube nzima kakhulu ukuyeka: ukuyisusa kukhombisa imizwa eyayiyifihla.

Ukusetshenziswa okuningi vs. ukusetshenziswa okungahambi kahle: kuphi umngcele?

Izibalo zesikhathi sokubuka zodwa azikahle. Ucwaningo olushicilelwe ngo-2020 kuTechnology, Mind, and Behavior luthole ukuthi ubudlelwano phakathi kwesikhathi sokubuka esiqondile nokuphila kahle buphansi futhi abuhambisani kahle — kuphansi kakhulu kunobudlelwano phakathi kwemikhuba yokusetshenziswa okungahambi kahle nokuphila kahle. Ngamanye amazwi, indlela ophatha ngayo ifoni ibikezela umonakalo kangcono kakhulu kunendlela ophila ngayo.

Cabanga ngabantu ababili abachitha amahora amane ngosuku kumafoni abo. Omunye usebenzisa leso sikhathi ngokucophelela — efunda, ethumela imiyalezo kubangane, ehamba, emsebenzini, noma kuhlelo lokuzijabulisa alukhethile — futhi uzizwa kahle. Omunye uchitha leso sikhathi ezindaweni zokuhlola eziphindaphindayo abaphinde bezame ukuzimisa, uzizwa kabi ngemuva kwalokho, futhi ubone ukwehla kokulala nokugxila kwabo. Inani elifanayo; ubudlelwano obuhlukile ngokuphelele. Okwokuqala kusebenzisa kakhulu. Okwesibili kubonisa izimpawu zokusebenzisa okungahambi kahle.

Ukuhlolwa okusebenzayo

Ukuhlola okusebenzayo okungcono kakhulu akukhulumi ngamahora. Kukho ngempumelelo nokulawula. Buza imibuzo emithathu, ethathwe esakhiweni socwaningo lokuziphatha:

<li><strong>Ukulawula:</strong> Uma unquma ukuyeka noma ukunciphisa, ingabe uyakwazi ukukwenza? Noma ngabe uhluleka njalo naphezu kokuba nenhloso eqinile?</li><li><strong>Imiphumela:</strong> Ingabe ukusetshenziswa kwefoni yakho kubangela ukulimala okuthile — ukulala, ukusebenza, ubudlelwano, umoya — ngendlela ongayichaza?</li><li><strong>Ukuphazamiseka:</strong> Ingabe ufika ufaka ifoni ngokuzenzakalelayo, ngaphandle kokucabanga, kaningi ngaphandle kokwazi ukuthi uyithathile?</li>

Uma impendulo eqotho kulokhu ingu "Ngiyalahleka ekulawuleni, kunezimpempe zangempela, futhi iningi layo lenzakalelayo," inkinga akusona isikhathi — kuyisixhumanisi. Futhi isixhumanisi yikho okufanele sishintshwe. Ukuze uqonde kahle ukuthi kungani lokhu kwenzeka, i-athikili yethu mayelana <a href="/blog/posts/why-cant-i-stop-scrolling/">ne-neuroscience yokusetshenziswa kwefoni okuzenzakalelayo</a> ibheka izindlela zokuhola ngemininingwane.</li>

Kungani amafoni aklanyelwe ukukhiqiza lezi zimpawu

Kubhalwe kahle ukuthi ukusetshenziswa kwefoni okungahambi kahle akukhona kuphela ukungaphumeleli kokuzikhandla. Ama-smartphone kanye nezinhlelo zokusebenza kuzo zakhiwe amaqembu amakhulu anenjongo ecacile yokwandisa ukuzibandakanya — isikhathi esichithwa kanye nezikhathi zokubuyela. Izici ezifanayo ezenza izinhlelo zokusebenza zibe nezinzuzo yizici ezikhiqiza lezi zimpawu ngenhla.

Umshini ophakathi nendawo uwukuphindaphinda okungaguquguqukiyo: imivuzo ethunyelwa ngesikhawu esingalindelekile. Ucwaningo lukaB.F. Skinner lukhombisa ukuthi imivuzo engalindelekile ikhuthaza ukuziphatha okuqhubekayo, okungavumi, kakhulu kunezivuzo ezilindelekile — umgomo ofanayo owenza imishini yokudlala ibe nentshisekelo. Izikhangiso zomphakathi, izaziso, nezinhlelo zokuvuselela zonke zikhombisa imivuzo yomphakathi nolwazi ngendlela engalindelekile, okuyisikhathi esiqondile sokwakha ukuhlola okungavumi.

Phezulu kwalokho kukhona uhlelo lwe-dopamine, oluphendula hhayi kumivuzo uqobo kodwa kulindelo yemivuzo engalindelekile. Lokhu kungokwakwenza ukuthi umuzwa wokuhlola uvame ukuba namandla kakhulu kunezaneliseko zokuhlola — kulindelo okuyinhloko. Sihlanganisa le mshini ngokuphelele esicwaningweni sethu mayelana <a href="/blog/posts/dopamine-detox/">nalokho isayensi ikhuluma ngakho ngedopamine kanye nefoni yakho</a>.

Ukuqonda lokhu kubalulekile ngoba kushintsha indlela esibheka ngayo inkinga. Uma izimpawu zokusetshenziswa okungafanele zikhuluma kuphela ngokuqina komuntu, khona-ke ukuqina kuzokwenza kube ngcono. Kodwa ukuziphatha kuyimiphumela elindelekile yemvelo eyakhiwe ukuze ikhiqize lokho. Lokhu kukhomba ekushintsheni kwemvelo — hhayi nje ukuzama kakhulu.

Okukhuluma ngakho kukhombisa ukuthi kuyasiza

Ucwaningo lokunciphisa ukusetshenziswa kwe-smartphone okungahambi kahle lugxile ezicini ezakhiwe nezokuziphatha kunokuzimisela noma ukuhamba ngokuphelele. Lezi zindlela ezilandelayo zine-support ethile, futhi akukho okudingekayo ukuhoxisa ifoni yakho ngokuphelele:

<li><strong>Shintsha indawo, hhayi kuphela inhloso.</strong> Isayensi yokuziphatha ihlale ithola ukuthi ukuguqula indawo yakho — izilungiselelo zokwazisa, lapho ifoni ibekwe khona, izinhlelo zokusebenza ezitholakala kalula — kudlula ukuthembela ekugqugquzeleni. Yenza ukuziphatha okungafunwa kudinge ukungaboni kahle futhi okunye kudinge kancane.</li><li><strong>Vala izixwayiso ezingabalulekile.</strong> Iziqinisekiso ezingalindelekile ziba yizikhuthazo ezihlukile zokuhlola. Ucwaningo lokunciphisa izixwayiso luthola ukwehla okukhombisayo ekuphazamisekeni nasekucindezelweni ezinsukwini ezimbalwa. Abantu abaningi badinga izaziso zangempela ezivela ezinhlelweni zokusebenza ezingaphansi kwezine.</li><li><strong>Sebenzisa izikhathi ezihlelwe zokuhlola.</strong> Ukuhlela ukuhlola okungaqondakali, okuqhubekayo kube izikhathi ezimbalwa ezihlosiwe kunciphisa inani eliphelele lezikhuthazo eziphuthumayo — okubaluleke kakhulu kunesikhathi esiphelele.</li><li><strong>Dala izindawo nezikhathi ezingenafoni.</strong> Ukugcina ifoni kwenye igumbi phakathi kobusuku, noma ukuyivala etafuleni ngesikhathi sokudla, kukhipha inketho esikhundleni sokudinga ukuzibamba njalo. Ukuhlukaniswa komzimba kudlula ukucisha.</li><li><strong>Phendula lokho ifoni ikwenzele khona.</strong> Uma usebenzisa ifoni ikakhulukazi ukuze uphume ebuhlungwini, ukukhathazeka, noma ubuhlungu, ushintsho oluqinile ludinga ezinye izindlela zokuhlangabezana nalezi zidingo. Lokhu kwenza izindlela ezikhawulelayo zibe nokuphindaphinda.</li>

Ithuluzi elijwayelekile ukuthi lezi zindlela zinciphisa ukungaqiniseki nokulula kokusetshenziswa okungapheli, futhi zakha ukuziphatha okuphindayo kunokuthembela ekucindezelweni. Ukuze uthole indlela ephelele, enezinyathelo ezithile, bheka umhlahlandlela wethu ku-<a href="/blog/posts/how-to-reduce-screen-time/">indlela yokunciphisa isikhathi sokubuka isikrini ngaphandle kokuzikhandla</a>.

Nini okufanele ucabangele usizo lwezobuchwepheshe

Iningi labantu abazi lezi zimpawu eziningi bangakwazi ukwenza intuthuko ebalulekile ngezinguquko ezisemqoka. Kodwa kukhona izimo lapho usizo lwezobuchwepheshe lufanele, futhi ukukwazi ukuzazi akusho ukuthi uphumelele.

Cabanga ukufuna usizo kumpsychologist noma kumth therapist uma: ukusetshenziswa kwefoni kuphazamisa kakhulu umsebenzi wakho, izifundo, noma ubudlelwano futhi izinguquko ezisemqoka zingakaze zisebenze; ifoni ikakhulukazi iyindlela yokubhekana nokudangala, ukukhathazeka, noma ukulimala; uzwa ubuhlungu obukhulu uma uhlukaniswe nayo; noma imizamo ephindaphindiwe yokushintsha yonke ihluleka. Kulokhu, ukusetshenziswa kwefoni kuvame ukuba uphawu, noma kuhlangene, nenkinga engaphansi edinga ukwelashwa okuqondile.

Ukwelashwa kokuziphatha kokucabanga (CBT) kunezibalo eziqinile kakhulu zokusetshenziswa kobuchwepheshe obungahambi kahle, futhi kusebenza ngokubhekana kokubili nesenzo kanye nezisebenzi leso senzo esikwenziwayo. Inhloso yokwelashwa ivame ukuba akukhululeki — inhloso iwukubuyisela ukulawula nokunciphisa umonakalo.

Umphumela omkhulu

"Ukuziphatha ngokweqile kwefoni" igama elijwayelekile lokukhuluma ngento ethile futhi eyinhloko. Izimpawu ezibalulekile azikhulumi ngamahora owachitha, kodwa ngokuqondisa, imiphumela, nokuphazamiseka: ukusebenzisa isikhathi eside kunalokho obekuhlosile futhi ungakwazi ukuyeka, ukudabuka uma uhlukaniswe, ukunganaki izinto ozaziyo, ukuqhubeka naphezu kokulimala okubonakalayo, ukwanda kokusetshenziswa, nokufinyelela kudivayisi ukuze ulawule imizwa yakho.

Uma eziningi zalezizinto zikhuluma ngawe, inkinga ibhandeleli, hhayi inani — futhi ubudlelwano bungashintsha. Isenzo sitholakala kakhulu emvelweni elungiselelwe ukukhiqiza, okusho ukuthi ukushintsha imvelo, hhayi ukuzihlulela, yindawo yokusebenza. Ukuqonda izimpawu kahle kuyisinyathelo sokuqala. Ukwakha isakhiwo esinika ukuphatha emuva kuwe kuyisinyathelo sesibili.

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