Kungani Ucingo Lwakho Lushaya Ikhono Lakho Lokugxila (Noma Ungalusebenzisa Ngesikhathi Esithile)

Abantu abaningi bacabanga ngocingo lwabo njengokuphazamiseka abangakwenza kahle: balubeke phansi, bavule i-Do Not Disturb, balushiye kwenye igumbi. Inkinga isixazululiwe uma ucingo lungaboni. Ucwaningo lukhombisa okuphambene.

Uphenyo olwenziwe eNyuvesi yaseTexas luthole ukuthi ukuhlala nje kwe-smartphone etafuleni — kuthule, ubheke phansi, kungasetshenziswanga — kwehlisa kakhulu amandla okucabanga atholakalayo. Abantu benza kahle kancane emisebenzini edinga ukugxila nokukhumbula umsebenzi ngoba ifoni yabo ibikhathele. Umphumela wawungazweli. Abantu babengacabangi ukuthi baphazamisekile. Ubuchopho babo babwenza ngokuzenzakalelayo.

Lena yinto abacwaningi abayibiza ngokuthi "umphumela wokulahleka kobuchopho". Futhi ibonisa okuthile okubalulekile mayelana nokuthi ama-smartphones abalekela kanjani ukugxila okukhona emathiphu ajwayelekile okuphatha ukuphazamiseka.

Kungani ukuhlala nje kuphelele

Ucingo njengomsebenzi ongaxazululiwe

Ubuchopho bomuntu bujolise eziphazamiso ezingaba khona njengemisebenzi evulekile. Lapho ucingo lwakho lukhona, ingxenye yememori yakho yokusebenza ihlukaniswa ukuze ilandele — ibheke ukuthi luhlaselwe yini, ukuthi kukhona okudingayo, ukuthi usuphuthelwe yini. Lokhu kuhlukaniswa kwenzeka ngaphansi kokwazi, yingakho abantu bephawula kancane ngakho.

Lokhu kuhlobene nalokho abacwaningi abakubiza ngokuthi umphumela we-Zeigarnik: imisebenzi engaphelele ithatha indawo enkulu engqondweni kunalezo ezigcwalisiwe. Ucingo olungase lube nezaziso luhlala "lungaphelele" emqondweni — luhlala lukhona, kodwa alukaxazululiwe ngokuphelele. Ubuchopho buhlala buqhuba umjikelezo wokulandelela emuva.

Lo msebenzi osemva uthatha imemori yokusebenza. Imemori yokusebenza iyinsiza yokucabanga ebaluleke kakhulu ekwakheni umqondo ogxile — ukugcina ulwazi engqondweni, ukwenza izixhumanisi, nokugcina umqondo uhamba. Uma uyithatha ngemuva kokubheka, izinga lokucabanga lakho lincipha, noma ngabe awukwazi ukukubona lokho ngokuqonda.

Izaziso zihlukanisa ukugxila ezingeni lesakhiwo

Lapho izaziso zifika, umonakalo udlulela phambili kakhulu kunemizuzwana engama-30 edingekayo ukuze ubheke kuyo. Ucwaningo lukaGloria Mark e-UC Irvine luthole ukuthi ngemuva kokuphazamiseka, kuthatha imizuzu engama-23 ukuze ubuyisele emsebenzini ngokujulile kokugxila. Lokhu akusikho ukungasebenzi kahle noma amandla amabi — kuyindleko ejwayelekile yokuphula isimo sokucabanga esigxile.

Ukugxila okujulile akusiyo into ethile. Kukhula kancane kancane: ubuchopho bakho bwakha imodeli yokusebenza yalesi simo, bukhumbula imininingwane efanele, futhi buqinisekisa umkhuba oqhubekayo wokubandakanyeka. Ukuphula le ndawo akuyeki nje — kuyayiqhumisa kancane.

Umsebenzi ojwayelekile uthola izaziso eziningi ngosuku. Nge-23 imizuzu yokubuyiselwa ngesikhathi sokuphazamiseka, akunakwenzeka ukufinyelela ekugxileni okujulile — ngisho nasezinsukwini ozizwa uzinzile.

Ukuhlola kudala umkhuba wokuhlola

Kukhona indlela yesithathu ehlanganisa lezi ezimbili ngenhla: umvuzo ohlukile. Ukungaqiniseki kwalokho ozokuthola uma uhlola ifoni yakho — kwesinye isikhathi kukhona okuthakazelisayo, ngokuvamile akukho lutho — kuyisikhathi somvuzo esisebenza kahle kakhulu ekuphakamiseni ukuziphatha kokuhlola okungapheli.

Umphumela wukuthi abantu bahlola amafoni abo hhayi ngoba befisa ngempela, kodwa ngoba umkhuba uqinisekiswe izinkulungwane zezikhathi kuze kube sekusebenzeni ngokuzenzakalelayo. Izifundo zithola ukuthi abasebenzisi be-smartphone bahlola amadivayisi abo cishe izikhathi eziyi-85–150 ngosuku — cishe kube kanye njalo emizuzwini eyisithupha kuya kweyishumi phakathi nezikhathi zokuvuka. Iningi lalokhu kuhlola kuqale ngaphandle kwesinqumo sokuhlola.

Ukuhlola ngakunye kuyinto yokushintsha umongo: ukuphazamiseka okuncane okuphinde kuqale inqubo yokwakha ukugxila futhi kufake imfucumfucu yokucabanga — imfucumfucu yolwazi olungakaphothulwa ethwele phambili kulokho okwenza okulandelayo.

Yini empeleni ebuyisela amandla okugxila

Ubudlelwano, hhayi ukuzimisela

Ucwaningo lwe-University of Texas olwakha ubuchopho luthole ukuthi inzuzo yokubeka ifoni kude iyahluka: ifoni egumbini elihlukile ibaluleke kakhulu kune ifoni ebheke phansi etafuleni, okuyinto engcono kune ifoni ebheke phezulu. Okufanele uqonde ukuthi amandla okuzikhandla akusona isixazululo esifanele lapha. Amandla okuzikhandla ayinsiza enqamulelayo ethinta uma isetshenziswa. Ukukude kususa isidingo samandla okuzikhandla ngokuphelele.

Ukuklama indawo yakho ukuze ifoni ingabi khona ngesikhathi sokugxila kusebenza kangcono kunanoma iyiphi imingcele yesikhathi sokusebenzisa ifoni, imodi ye-grayscale, noma ukuphathwa kwezaziso — ngoba kususa inqubo yokubheka engemuva ethinta amandla okucabanga ngisho noma ungasebenzisi ifoni yakho.

Ukubamba nokubuyiselwa

Ngaphandle kokuhlukaniswa komzimba, kunezinguquko ezimbili ezakhiwe ezinesiqinisekiso esiqinile ngazo:

• Ukubamba izaziso. Ukukhubaza izaziso zexesha langempela nokuhlola imiyalezo ngezikhathi ezichaziwe (isibonelo, izikhathi ezintathu ezinqunyiwe ngosuku) kwehlisa inani lokuphazamiseka futhi, okubaluleke kakhulu, kususa isimo sokubheka esikhaleni esidalwa yizaziso ezilindile. Ubuchopho buya buma ukugcina umgqa wokubheka uma bazi ukuthi akukho okumele kubhekwane nakho kuze kube isikhathi esithile.
• Ukubuyiselwa okuhlelwe. Ngemuva komsebenzi onguqukayo, ubuchopho bidinga ukuphumula okwenziwe ngempela — hhayi ukusetshenziswa kwesikrini okungapheli, okuqhubeka nokulayisha izikhuthazo nolwazi, kodwa ukuphumula kwengqondo okwenziwe ngempela. Ukuhamba okufushane ngaphandle kwefoni, izikhathi zokuthula, noma noma iyiphi imisebenzi enezikhuthazo eziphansi evumela inethiwekhi ejwayelekile ukuthi isebenze ngokukhululeka. Le nethiwekhi iyasebenza ngesikhathi sokuphumula futhi idlala indima ebalulekile ekuhlanganiseni ukufunda nasekubuyiseni amandla okugxila.

Umbono wesikhathi eside

Kukhona umqondo wesikhathi eside kulokhu okungajwayelekile ukuvela ezelulekweni zokugxila. Ukuhlola ucingo njalo, okuphakeme kakhulu, akuphazamisi kuphela ukugxila okwamanje — ucwaningo luphakamisa ukuthi lungashintsha amandla okugxila ngokuhamba kwesikhathi. Ukuvezwa okuphindaphindiwe endaweni enokukhuthazwa okuphezulu, nokuphazamiseka okukhulu kufundisa ubuchopho ukuthi kulindeleke futhi kufunwe izinto ezintsha njalo. Ukubekezelela ukugxila okungapheli, kokusebenza okukodwa kuncipha ngoba akuphathwanga nhlobo.

Lokhu kungenziwa kabusha. Ubuchopho buphathekile. Kodwa ukuhoxiswa kudinga isikhathi eside — ezinsukwini kuya ezinsukwini, hhayi ezinsukwini — sokunciphisa ukugqugquzela nokuzikhandla okuqotho. Ukungakhululeki kokulungiswa kokuqala (ukungakhululeki, umuzwa wokuhlola, ukungabi nalutho) kuyisibonakaliso sokuhoxiswa kwezobuchopho, hhayi ubufakazi bokuthi kukhona okungalungile. Kubonisa ukuthi umkhuba wawujulile.

Ucingo olusemkhawulweni wakho alukho phansi. Izaziso zakho azikhululekile. Futhi ukunaka kwakho, uma sekuhlukene, akubuyiseki ngokwakho. Ukuqonda indlela izinto ezisebenza ngayo kwenza isixazululo sibe sobala — noma ngabe akulula.

Sources

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5. Zeigarnik, B. (1927). Über das Behalten von erledigten und unerledigten Handlungen. Psychologische Forschung, 9, 1–85.