Ukukhathazeka Ngezifoni: Kungani Ifoni Yakho Ikwenza Ukukhathazeka Kakhulu (Futhi Lokho Okufanele Ukukwenze Ngakho)

Izinkinga zokukhathazeka ziyisimo esivamile sokuphila kwengqondo emhlabeni jikelele, futhi ukuvela kwazo kukhule kakhulu eminyakeni engamashumi amabili edlule — isikhathi esihambisana kahle nokwamukelwa kwefoni eziphathwayo. Lokhu akukhombisi ukuthi kukhona ubudlelwano obuqinile. Kodwa ucwaningo olukhulayo lukhomba izixhumanisi ezithile, ezisebenzayo phakathi kokuthi abantu basebenzisa kanjani amafoni abo nokukhuphuka okukh measurable ekukhathazekeni. Lokhu akukhulumi ngalesi sikhathi sokubuka njengezinkinga ezijwayelekile. Kukho izinqubo ezithile zomzimba nezengqondo ezivamile ezivuliwe amafoni eziphathwayo.

Ukuqonda lezi zinqubo — ukuthi zikhona, kungani zikhona, nokuthi amafoni azisebenzisa kanjani — kuyisinyathelo sokuqala sokwenza okuthile ngazo. Le ndatshana ibheka ubufakazi be-nomophobia, ukukhathazeka ngezaziso, isimo sokucindezeleka sokutholakala njalo, ukuvibrating okungokoqobo, kanye nokukhathazeka kokulindela, futhi iphetha ngezinyathelo ezisebenzayo ezisekelwe kulokho ucwaningo lweqiniso lusekela.

Ukuthi i-nomophobia iyini — nokuthi ayikho yini

I-nomophobia — okufushane kwe-"ukwesaba ukungasebenzisi ifoni ephathekayo" — ichaza ukwesaba noma ukucindezeleka okukhona uma umuntu engakwazi ukusebenzisa ifoni yakhe ephathekayo. Igama laqanjwa ocwaningweni lwase-UK lwango-2008 olwakhiwe yi-Post Office, oluthole ukuthi u-53% wabasebenzisi befoni ephathekayo babika ukukhathazeka uma ifoni yabo ingatholakali, ibhethri liphume, noma uma bengekho inethiwekhi. Ucwaningo olwandulele luthuthukisile futhi lwandisile lezi zinto kakhulu.

Ucwaningo olwenziwe ngo-2019 olushicilelwe ephephandabeni iCyberpsychology, Behavior, and Social Networking luthole ukuthi amazinga e-nomophobia ahlobene kakhulu nokukhathazeka, ukudangala, nokusetshenziswa okungafanele kwe-smartphone. Kubalulekile, ubudlelwano abukhona nje kuphela ukuthi abantu abakhathazekile bahlobene kakhulu nezinsiza zabo. Umkhawulo ubukeka ungabhalwe kokubili: ukusetshenziswa kwefoni okuphezulu nakho kwashintsha ukukhathazeka ngokuhamba kwesikhathi.

I-Nomophobia akufanele ixutshwe nokuziphatha okungafanele kwefoni, nakuba lezi zinto zihlobene. <a href="/blog/posts/nomophobia/">I-Nomophobia</a> ikhuluma ngengcindezi ethinta umuntu uma engasebenzisi idivayisi, kanti <a href="/blog/posts/phone-addiction-signs/">ukusetshenziswa okungafanele kwefoni ephathekayo</a> kubanzi, kufaka phakathi ukuhlola okungapheli, ukuphazamiseka emisebenzini yansuku zonke, nokulahlekelwa ukulawula. Kokubili kuhlanganisa izici ezibangela ukukhathazeka ezitholakala kuma-smartphone anamuhla, kodwa zisebenza ngezindlela ezihlukene kancane.

I-smartphone iye yaba, kubantu abaningi, ithuluzi elihamba nalo lokuphatha ukukhathazeka — lisetshenziselwa ukulawula imizwa, ukuphatha ubuhlungu, nokukhombisa ukutholakala. Lokhu kungenxa yokuthi ukungabi khona kwayo kukhiqiza ukukhathazeka. Lapho idivayisi ikwenza umsebenzi wokulawula imizwa, ukususa kwayo kukhombisa ukukhathazeka okwakufihliwe.

Ubuchwepheshe bezengqondo bokukhathazeka ngezaziso

Indlela izaziso ezithatha ngayo uhlelo lokuthola izinsongo

Uhlelo lokuthola izinsongo lomuntu — olugxile ku-amygdala — luthuthukiswe ukuze luphendule ezimpawini zokuphepha noma ezokuxhumana. Luhlelwe ukuze luphendule ezintsha, okungaqondakali, nolwazi lwezenhlalo: lezi zinto ezintathu ezihlukile ezakhiwe ukuze zithunyelwe ngezaziso zeselula. Isaziso singaba yindaba enhle noma embi, ebalulekile noma engabalulekile, esuka kumngane oseduze noma kwi-imeyili yokumaketha ezenzakalelayo. Ubuchopho abukwazi ukwazi ngaphambi kokuhlola.

Le nkinga ayisiyo eyenzeka ngengozi. Iyi mekhaniki eyinhloko lapho izinhlelo zokuphindaphinda ezihlukahlukene zenza ukuziphatha okungafuneki. Ucwaningo luka B.F. Skinner lwakha ukuthi imivuzo engalindelekile ikhiqiza izimpendulo eziqinile nezihlala isikhathi eside kunezivuzo ezilindelekayo — umgomo ofanayo ophusha ukuziphatha kwemishini yokudlala. Izaziso ze-smartphone zisebenza ngalesi simiso. Isondo noma ukushaya kwe-notification kukhuthaza impendulo ethile — ukuvuselelwa okuncane kohlelo lwezinzwa — ngaphambi kokuthi okuqukethwe kube waziwa.

Ucwaningo luka Kushlev no Dunn (2015) lwathola ukuthi ukuvinjwa kwezaziso ze-smartphone ukuze zihlolwe ngesikhathi esisodwa — esikhundleni sokuvumela ukuphazamiseka okuqhubekayo — kwehlisa kakhulu ukungabi nokuqonda, ukuhamba ngokweqile, nokukhathazeka okuzwakalayo. Imekhaniki yayilula: ukuphazamiseka okuncane kusho ukuvuselelwa okuncane kokuthola ubungozi, futhi ukuvuselelwa komzimba okuhlanganisiwe kwehla ngokufanele.

Indima yokuhlola komphakathi

Ingxenye enkulu yezaziso ze-smartphone iletha ulwazi lomphakathi: imiyalezo, ukuthandwa, amazwana, amathagethi, izicelo zokuphendula. Kubantu abaningi, ukuhlola komphakathi kuyinto ephakeme kakhulu yokuvusa impendulo yokucindezeleka. Izinsongo zomphakathi — ukwenqaba, ukuhoxiswa, ukugxekwa, ukulahlekelwa kwesikhundla — kuvusa imithambo efanayo yokwesaba njengobungozi bezempilo, futhi ukudabuka abakukhiqizayo kuyinto eqinile ngokwemvelo.

Ucingo aludluliseli kuphela ulwazi lomphakathi; lwenza isimo sokutholakala komphakathi okungapheli lapho umsebenzisi engathola, nganoma yisiphi isikhathi, impendulo enhle noma embi yomphakathi. Lokhu kuyisimo esisha emlandweni wokuthuthukiswa kwabantu. Impilo yomphakathi ngaphambi kwe-smartphone yayinokukhawulelwa kwemvelo — ubungakuxhumana nabantu noma ungakuxhumani. Ama-smartphones ahlukanise lezi zikhala, enza isimo sokubekwa obala komphakathi okungapheli okwakungakhelwanga ukuba kuhlale.

Ukutholakala njalo nokucindezela komzimba kokuthi 'uhlale uvuliwe'

Umqondo wokuthi "ukutholakala" udinga ukunakwa okukhethekile. Ngaphezu kokwaziswa komuntu siqu, ukuthwala nje i-smartphone — nokwaziwa ukuthi uyayithwala — kudala okulindelwe kokutholakala. Ucwaningo ngetekhnoloji yendawo yokusebenza luveze umphumela obizwa ngokuthi "ucindezelo lokutholakala": ukucindezela okwenziwa hhayi ngokuxhumana kwangempela, kodwa ngokulindelwa kokuthi umuntu angaxhumana nganoma yisiphi isikhathi futhi kufanele aphendule ngokushesha.

Ucwaningo lwango-2016 olwenziwe nguBarber noSantuzzi olushicilelwe kwiJournal of Occupational Health Psychology lwathola ukuthi abasebenzi ababezwa ucindezelo lokuhlola amafoni abo ngemuva kwezinsuku zokusebenza babika amazinga aphezulu okukhathala nokungabi nokuqonda kahle emsebenzini, ngisho noma kungabikho imiyalezo efika. Ukutholakala kokuxhumana kuphela kugcine ukulungela komzimba okuphansi okwakuvimbela ukuphola.

Le yindlela yokucindezela yomzimba yokulindela okungapheli. I-HPA axis — uhlelo lwe-hypothalamic-pituitary-adrenal oluhlela impendulo yokucindezela — luphendula hhayi kuphela ezicini zokucindezela ezikhona kodwa nasezicini ezilindelekile. Uma ukulindela kungapheli futhi kungaxazululeki ("umlayezo ungafika nanoma nini"), ukuvulwa kwe-HPA akukwazi ukuqedela umjikelezo walo wemvelo wokuphakama nokubuyiselwa. Umphumela uba yizinga eliqinile le-cortisol elikhuphukayo elithinta iphrofayela yomzimba yokukhathazeka ngokuhamba kwesikhathi.

Kungani kubonakala kunzima ukuk выключить

Abantu abaningi babika ukuthi bazizwa bekhathazekile uma bekhanyisa ifoni yabo noma beyibeka kude — impendulo ebukeka ingalungile kuze kube yilapho umqondo ongaphansi uqondwa. Uma ifoni ibisebenza njengendlela yokuphatha ukukhathazeka, ukususa kwayo kukhombisa ukukhathazeka okwakuphathwa. Le divayisi inikeza ukufinyelela ekuphazamiseni, ukuqinisekisa komphakathi, ukufuna ulwazi, kanye nomqondo wokulawula. Ukususa, lezi zindlela zokubhekana ziya phansi ngasikhathi sinye.

Lokhu kungumsebenzi owenza ukuthi izixazululo ezisekelwe kumandla okuzikhandla zihluleke ekukhathazekeni ngocingo. Ukutshela umuntu ukuthi "beka ucingo phansi" uma ucingo luwumkhuba wabo ophakeme wokulawula ukukhathazeka kufana nokutshela umuntu onokwesaba ukuphakama ukuthi "mema eduze komngcele." Le nkinga idinga ukuhlinzekwa ngokuqonda ukukhathazeka okukhona nokuthuthukisa izindlela zokubhekana ezizokwenza kube lula — hhayi nje ukususa idivayisi.

Ukudlidliza okungabonakali: lapho uhlelo lokusebenza lwezitho zomzimba lufunda ukulindela

Ukudlidliza okungabonakali — umuzwa wokuthi ucingo luyadlalisa lapho lungalaleli — kuyizibonelo ezithakazelisayo zokuthi ukusetshenziswa kwe-smartphone kushintsha kanjani uhlelo lokusebenza lwezitho zomzimba. Ucwaningo luthole ukuthi phakathi kuka-68% no-89% wabantu abasebenzisa i-smartphone njalo bayakuzwa, futhi kuvame kakhulu kubantu abakhuluma ngokukhathazeka okukhulu nokusetshenziswa kwefoni okukhulu.

Le mekhani ikhonjiswa ukuthi ihilela ukufundiswa okujwayelekile nokunaka okungaphakathi. Umzimba ufunda ukuhlela imizwa ethile yomzimba — ukuvuvukala kwemisipha, ukushintsha kwengcindezi, ukuhamba okuncane — ngokwethuba lokuthola izaziso, futhi ubuchopho buqala ukuhunyushwa izimpawu ezingaqondakali zangaphakathi njengokuthokozisa. Le mphenomenon ayinakho ukugula ngendlela ephakathi, kodwa ukuvela kwayo kukhombisa ukuthi kanjani uhlelo lwezitho zomzimba luhambisana nezidingo zokulindela zokusebenzisa ifoni ephathekayo.

Ucwaningo lwango-2012 olwenziwe nguDrouin nabanye luthole ukuthi imvamisa yokuthokozisa okungokoqobo ihlobene nokusetshenziswa kwefoni okukhuluma ngakho kanye nokukhathazeka. Okubaluleke kakhulu kunezithokozisi uqobo yikho okukhombisa: uhlelo lwezitho zomzimba olukhona esimweni sokulindela okuqhubekayo, lihlola isignali elufundiswe ukuyilindela. Lokhu kuyisisekelo se-neurological sokuthi abantu abaningi bachaza njengokuthi "uzizwa ungaphansi kokucindezela" — isimo sokulungela esingenayo indlela yokucisha yemvelo.

• Izithokozisi ezingenakubona ziyisikhumbuzo, hhayi imbangela. Imvamisa yazo ikhombisa ukukhathazeka okungaphansi kokulindela kunokuba ikhiqize. Ukunciphisa imvamisa yezaziso nokuzijwayeza izikhathi ezihlukile zokungasebenzisi ifoni kuvame ukunciphisa izithokozisi ezingenakubona ezinsukwini ezithile.
• Zivame kakhulu esandleni esikhulu noma emathangeni. Izindawo lapho amafoni ajwayelekile khona zikhombisa amazinga aphezulu okuthokozisa okungokoqobo, kuqinisekisa indlela yokufundiswa.
• Zincipha ngokuphatha ukuvezwa ngenhloso. Ucwaningo lokujwayela lukhombisa ukuthi ukunciphisa imvamisa yezaziso ngendlela ehlelekile kuvumela uhlelo lwezitho zomzimba ukuthi luphinde luhlele umkhawulo walo wokuxwayisa ngokuhamba kwesikhathi.

Ukukhathazeka kokulindela kanye ne-loop evulekile njalo

Ukukhathazeka kokulindela — ukukhathazeka ngalokho okungenzeka ukuthi kwenzeke kunokuthi okukhona — kukhona phakathi kwezinhlobo ezinzima kakhulu zokukhathazeka. Kubamba izinsiza zokucabanga, kuphazamisa ukugxila, futhi kugcina ukwakheka komzimba ngaphandle kokuba khona kokuxazulula, ngoba umcimbi owesabekayo awukakenzeki futhi ungase ungakenzeki nhlobo.

Ama-smartphone akhombisa ukusebenza kahle ekwakheni ukukhathazeka kokulindela ngoba adala lokho okungabizwa ngokuthi ama-loop olwazi avulekile. Uma uthumela umlayezo, awazi ukuthi uzofundwa nini noma ukuthi uzophendulwa kanjani, noma ukuthi umamukeli uzophendula kanjani. Uma uphakamisa okuthile ezinkundleni zokuxhumana, awazi ukuthi impendulo izoba yini. Uma wazi ukuthi i-imeyili idinga impendulo enzima, umsebenzi ongaxazululiwe uhlala engqondweni, ubamba ukunaka futhi udala ukukhathazeka okuphansi kuze kube kuphumelele.

Psychologist Bluma Zeigarnik uqale wabhala ngalesi sici sokungaqediwe imisebenzi ezithatha izinsiza zengqondo ezingafanele — manje okubizwa nge-Zeigarnik effect — ngo-1927. Ama-smartphone akhuphula ama-Zeigarnik effects phakathi nosuku: yonke imiyalezo engafundiwe, izaziso ezingaphendulwanga, kanye nemisebenzi ye-digital engaphelele kudala ukuphazamiseka okuqhubekayo kwengqondo. Umphumela ophumayo ezingeni lokukhathazeka ungalinganiswa, futhi ucwaningo lwezinga lokukhathazeka nokuphazamiseka kuqinisekisa ukuthi izinga eliphezulu lemisebenzi engaxazululiwe libikezela ukukhathazeka okukhulu.

Izinkundla zokuxhumana kanye ne-loop yokwazisa

Izinkundla zokuxhumana zengeza uhlobo oluthile lokukhathazeka kokulindela okwandisa abanye: ukukhathazeka kokwazisa. Ukuqhathanisa okuhle — ukukala umuntu ngokumelene nabantu abavela njengabaphumelelayo, abahle, noma abajabule — kuyisibonakaliso esiqinile sokukhathazeka nokudangala. Izinkundla zokuxhumana ziveza umjikelezo ohlongozwayo wezinto zokwazisa, kanti ucwaningo lukaFardouly nabanye luthole ukuthi ukusetshenziswa kwe-social media okungaphansi (ukuskrola ngaphandle kokuthumela) kuhlobene kakhulu nokukhathazeka, ngoba kukhuphula ukuvezwa kokwazisa ngenkathi kunciphisa ukuzibandakanya okungahlinzeka ngemicabango emihle engaphikisa.

Ukukhathazeka okubangelwa ukufaniswa kwabantu akukhona nje ngokungazethembi. Kuqhamuka emlandweni: isimo somphakathi bekuyisici esibalulekile sokuphila nokuzala emlandweni wabantu, futhi izinsongo kumazinga aphakeme ziqala izinhlelo zokukhathazeka ezifana nezinsongo zomzimba. Izinkundla zokuxhumana zidalile indawo lapho lezi zinhlelo zokukhathazeka zihlala zisebenza, ngokusebenzisa izilinganiso eziningi ezincane ngesonto, ngaphandle kokuphumula okungokwemvelo. Ukuze ufunde kabanzi ngalesi simo, bheka isihloko sethu ku-<a href="/blog/posts/social-media-comparison.html">kungani izinkundla zokuxhumana zenza uzizwe ungcono ngempela</a>.

Okufakazelwe okusekela ukunciphisa ukukhathazeka okubangelwa ufonini

Ucwaningo ngezindlela zokuphumelela luhlangana ezindleleni eziningana ezinomthelela obonakalayo ekukhathazekeni okubangelwa ufonini. Akudingeki ukuthi ususe ukusetshenziswa kwe-smartphone ngokuphelele, futhi iningi lezi zinguquko zisebenza kancane eziphumelele ezimweni ezihlelwe noma ezilawulwayo.

• Ukuhlola izaziso ngezikhathi ezithile. Ucwaningo lukaKushlev noDunn (2015) luthole ukuthi ukuvikela ukuhlola ifoni kube ngezikhathi ezintathu ezihlelwe ngosuku kunciphisa ukukhathazeka futhi kuthuthukise ukunakwa uma kuqhathaniswa nokuhlola okungapheli. Izinzuzo zibonakala ziqhamuka ekunciphiseni inani eliphelele lokuphazamiseka okungazelelwe kunokunciphisa isikhathi esiphelele sokusebenzisa ifoni. Ukuhlola imizuzu engamashumi amathathu kathathu ngosuku kungase kube nokukhathazeka okuncane kunokuhlola imizuzu emihlanu kathirty ngosuku.
• Ukuhlukanisa izaziso. Ukucisha zonke izaziso ezingabalulekile — ikakhulukazi lezo ezingadingi isenzo esiphuthumayo — kunciphisa umthwalo wezaziso ngaphandle kokudinga ushintsho emikhubeni yokuhlola. Ucwaningo ngezindlela zokuphatha izaziso luhlala luthola ukuncipha kokukhathazeka nokuphazamiseka okuziveza ngemuva kokunciphisa izaziso, nezinsiza ziqhamuka ezinsukwini ezimbalwa.
• Izikhathi ezihlelwe zokungabi nefoni. Ukwakha izikhathi ezicacile, ezihlelwe lapho ifoni ingatholakali — hhayi nje kuphela ukuvimbela — kunciphisa ingcindezi yokutholakala futhi kuvumela uhlelo lwezitho zomzimba ukuba luthule. Ucwaningo ngezindlela zokuphumula zedijithali nezikhathi zokuphumula ezingenafoni zithole ukuncipha kwe-cortisol, ukuthuthukiswa kokulala, nokuncipha kokukhathazeka okuziveza ngemuva kwezinsuku ezimbili kuya kwezine.
• Ukubhekana nokukhathazeka okuyisisekelo ngqo. Kubantu abathola ukuthi ukusetshenziswa kwefoni yabo kuhlobene kakhulu nokukhathazeka — besebenzisa idivayisi ukuphatha ukukhathazeka, ukufuna ukuqinisekiswa, noma ukugwema izimo ezingakhululekile ngaphakathi — izindlela zokuziphatha nezokucabanga eziqondiswe ekukhathazekeni uqobo zisebenza kangcono kunamathiphu okuphatha ifoni kuphela. Izinhlelo zokwelashwa zokucabanga (CBT) zokukhathazeka ziqinisekisiwe futhi zibhekana nemisebenzi efanele ifoni.
• Ukukhululeka kancane kancane ekungabikhona kwefoni. Kubantu abahlangabezana nokukhathazeka okukhulu uma behlukaniswa nefoni yabo, ukukhululeka kancane — kuqala ngezikhathi ezihlelwe ezimfushane zokungabi nefoni ezimeni eziphansi — kuvumela uhlelo lwezitho zomzimba ukuba lujwayele ukungabikhona kwefoni ngaphandle kokukugwema. Ukugwema kugcina ukukhathazeka; ukukhululeka kunciphisa, uma ukukhululeka kuhlelwe futhi kungabi nomthelela omkhulu.

Ithoni evamile kulezi zindlela ukuthi zisebenza ngokunciphisa ukungaqiniseki nokungaphatheki kahle kokuphazamiseka okwenziwa ifoni. Ukukhathazeka kuhlala kukhuphuka ezimweni ezingaqinisekisiwe, ezingaphatheki, futhi ezinomthelela emphakathini — futhi ngalezi zinkomba, indlela ejwayelekile yokusebenzisa ifoni iyindawo ekhuphula ukukhathazeka. Ukushintsha le ndawo, noma ngabe kancane, kunezimpawu ezilinganisiwe ezithinta izinkomba zokukhathazeka komzimba nangokwengqondo.

Okungasebenzi

Izindlela eziningi ezivame ukunconywa zinezinkinga ezincane noma azinayo ukwesekwa okuqinisekisiwe. Ukususa ucingo ngokushesha kuvame ukuholela emiphumeleni emibi: ukukhathazeka kukhula ekuqaleni, abantu babuyela ekusebenziseni kakhulu, futhi baphothula ukuthi ukusetshenziswa kwabo ucingo kudlula kontrol yabo — okukhulisa ukukhathazeka okwengeziwe. Ukuhlanzwa kwedijithali kungase kube nesikhashana sokuthula kodwa kubonisa ukungagcinwa kahle lapho kuhlolwa ngoba akwakhi izakhono zokuziphatha nezakhiwo zemvelo ezidingekayo ukuze kugcinwe ushintsho empilweni ejwayelekile.

Izindlela ezisekelwe kumandla okuzenzela — ukuzimisela ukusebenzisa ifoni kancane kuphela ngokuzidela — zihlala zingaphumeleli uma ziqhathaniswa nezinguquko ezisemqoka ocwaningweni. Ukushintsha imvelo (izilungiselelo zokwazisa, indawo yomzimba, izindawo ezibekelwe ifoni) kuphumelela kakhulu uma kuqhathaniswa nokushintsha izinhloso. Lokhu kuveza umphumela omkhulu wezokuziphatha ukuthi ukwakhiwa kwemvelo kuyindlela ethembekile yokushintsha ukuziphatha kunokukhuthazwa. Ukuze uthole ukubuka okujulile kokuthi lezi zimiso zokwakha zisebenza kanjani ekwakheni imikhuba jikelele, bheka ingxenye yethu ku-<a href="/blog/posts/stress-screens-energy.html">ukuxhumana okungabonakali phakathi kokucindezela, ama-skrini, kanye namandla</a>.

Isikh框 esisebenzayo sokuqala

Ngokusekelwe ezifakazweni ezibuyekezwe, isikh框 esinengqondo sokuqala somuntu ofuna ukunciphisa ukukhathazeka okuqhutshwa yifoni sihlanganisa izinguquko ezine ezisemqoka esikhundleni sokuzimisela ngamandla:

Hlola imvume yokwazisa. Bheka zonke izinhlelo zokusebenza bese uvula imiyalezo yokwazisa kuphela kwezinto ezibalulekile. Abantu abaningi bathola ukuthi ngaphansi kwezinhlelo zokusebenza ezinhlanu zidinga ngempela imiyalezo yokwazisa ngesikhathi sangempela. Okunye kudala ukuphazamiseka okungahleliwe okwenza kube nzima ukugxila ngaphandle kokwengeza inani elihambelanayo.

Seta amahora amabili noma amathathu okuhlola. Khetha izikhathi ezithile — isibonelo, phakathi kokuphuma kwelanga, ngemva kokudla, nasemini — lapho uzobe uhlela imiyalezo nemiyalezo yokwazisa. Ngaphandle kwalezi zikhathi, ifoni iyatholakala ukuze isetshenziswe kodwa ayibhekwa ngokuya kokufika. Lokhu kushintsha ukuphazamiseka okungahleliwe kube imisebenzi ehleliwe.

Dala indawo engafoni. Thola okungenani indawo eyodwa nsuku zonke lapho ifoni igcinwa kwenye igumbi: ngokuvamile egumbini lokulala (ukuyigcina khona ubusuku kunciphisa kakhulu ukukhuphuka kwe-cortisol ekuseni ngenxa yokuhlola ifoni ngokushesha) noma etafuleni lokudla. Ukuhlukaniswa ngokomzimba kusebenza kangcono kunokuthulisa ngoba kukhipha inketho kunokuba kudinge ukuzibamba okuqhubekayo.

Qaphela ukukhathazeka, ungakuxazululi ngokushesha. Uma umuzwa wokuhlola ifoni uvuka ngaphandle kwesikhathi esibekiwe, thatha umoya imizuzu emithathu ngaphambi kokwenza okuthile. Ukuqaphela umuzwa ngaphandle kokuwanelisa ngokushesha — umkhuba oyisisekelo wokucabangisisa — kancane kancane kwehlisa impendulo evamile. Lokhu akusikho ukuvimbela; kuyakha amandla okubekezelela ukungaqiniseki okwesikhashana ngaphandle kokukubheka njengenkinga edinga ukuxazululwa ngokushesha.

Akukho kulezi zinyathelo ezidinga isikhathi esiningi noma zifaka ukuncishiswa okukhulu. Zihilela ukushintsha isakhiwo sokuxhumana nefoni — kushintsha kusuka ekuphenduleni nasekuphazamisekeni kuya ekwenzeni kahle nasekukhawuleni. Ucwaningo lukhombisa ukuthi noma ukwenziwa okuncane kwezinguquko ezakhiweni kuholela ekunciphiseni okubonakalayo kokukhathazeka phakathi kwezinsuku ezimbili kuya kwezine. Ukuze uthole ukwelashwa okubanzi kokugxila nokuqonda, bheka le ndatshana yethu ku-<a href="/blog/posts/phone-focus-attention.html">ukuthi amafoni abalekela kanjani ikhono lakho lokugxila</a>.

Umfanekiso omkhulu

Ukukhathazeka ngocingo akuyona impazamo yomuntu noma uphawu lokungabi namandla kwengqondo. Kuyisiphumo esilindelekile sokuxhumana phakathi kohlelo lwezitho zomzimba olwakhiwe iminyaka eyizigidi zokuthuthuka kanye nedivayisi eyakhelwe amaqembu abanikazi bezobuchwepheshe ukuze kuthuthukiswe ukuzibandakanya ngokuqondile ngezinqubo — ukungaqondakali, umphumela wezokuxhumana, umvuzo ohlukile, nezixhumanisi ezivulekile zolwazi — okuphendula kakhulu ohlelweni lokuthola threats.

Isixazululo asikho ekwenqabeni ubuchwepheshe noma ekubhekaneni nabantu abahlangabezana nakho. Kumele siqonde kahle indlela yokusebenza ukuze senze izinqumo ezicacile mayelana nokuthi ubuchwepheshe busetshenziswa kanjani. Uhlelo lwezitho zomzimba luphendula kwesakhiwo. Ukuhlinzeka ngalolo sakhiwo — ngokuphathwa kwezaziso, izinsuku zokuhlola ezihlosiwe, nezimo ezingenacingo — akusikho ukukhetha kokuphila. Kuyingxenye yokungenelela ngqo kwenqubo ye-physiological engalinganiswa. Ukukhathazeka okudala ama-smartphones kuyikho. Futhi nakanjani kukhona ukukhululeka okuvela ekuphatheni kwabo ngendlela ehlukile.

Sources

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