Indlela Yokuphila Ngempela Usuku Olungenafoni (Ngaphandle Kokuluphoxa)

Umqondo wosuku olungenamafoni uyathokozisa uma ubheka nje — usuku oluthule, olunobukhona, nolungenamafoni, njengokuthile okuvela kwi-ad yokuphila kahle. Iqiniso, uma uke wazama olunye ngaphandle kokulungiselela, ngokuvamile luhlukile: emuva kwamahora ambalwa, uyazizwa ungakhululeki, unokukhathazeka, ufisa ukufinyelela efoni engekho, futhi ucabanga ngokuthula uma lokhu kubalwa njengokuphumula. Izinsuku eziningi zokungabi namafoni zihluleka hhayi ngoba umqondo ubuhlungu, kodwa ngoba akekho owakutshele ukuthi ungakwenza kanjani ngempela.

Uma kwenziwa kahle, usuku olujwayelekile ngaphandle kwefoni (olwakhiwa ngezinye izikhathi njenge-sabbath yedijithali) lungomunye wemikhuba ethuthukisayo kakhulu etholakalayo — kodwa kudinga ukuhlela kancane kanye nezilindelo ezifanele, ikakhulukazi mayelana nokuthi ukuqala kungaba kubi kangakanani. Nansi umhlahlandlela onengqondo wokuthatha usuku ngaphandle kwefoni yakho ongakujabulela, futhi ofuna ukukuphinda.

Kungani usuku oluphelele, futhi kungani kusebenza

Kukhona okuthile okukhethekile okwenziwa usuku oluphelele okungakwenzi ihora. Lude ngokwanele ukuze uhlelo lwakho lokuziphatha lwehlise emzimbeni wakho olukhathazekile — ukuze luphume ekulindeleni isaziso esilandelayo, ukushaya okuthile okulandelayo, ukuhlola okulandelayo. Amahora okuqala awukhipha kulokhu kuhlola okukhathazayo; amahora alandelayo yileso sikhathi sokuthula obekulindele. Uma uwuphonsa phansi, uthola kuphela ingxenye engathandeki.

Ucwaningo ngezindlela ezifana ne-sabbath yedijithali evamile ibonisa izinzuzo ezifana nokwehla kwengcindezi, ukulala kahle, ukuthula okungcono, kanye nokubuyiselwa kwesimo esijwayelekile sokuphila. Usuku oluphindaphindiwe lwenza ukuthi ukwazi ukumelana nokungabi nokukhuthazwa — le msebenzi ethile eyenziwa njalo yifoni ibhujiswa (buka ingxenye yethu ku-popcorn brain). Usuku olulodwa ngesonto, uma luphindaphindwa, lwenza okuningi kunezinsuku ezikhethekile ezinzima ezithathwa isikhathi eside, ongakaze uzigcine.

Ihora lokuqala lokungabi nefoni lizwa kabi — ungaphumuli, uyashaya, ufisa ukuhlole. Lokhu akukhombisi ukuthi usuku luhlulekile. Lokhu kuyisixazululo sokukhuthazwa okuqhubekayo, futhi ukuthula okufunayo kukhona ngasohlangothini oluphambene.

Preparations ezithinta impumelelo noma ukwehluleka

Umehluko phakathi kosuku olungathandeki ngaphandle kwefoni nosuku oluphulukisayo ungowokulungiselela. Ukuhamba ngaphandle kwecebo kushiya isikhala esigcwalisa ukukhathazeka, futhi uyawuthobela. Hlela ngaphambili bese usuku lunendawo yokuhamba.

Phatha izinto ezidingekayo ngaphambi kwesikhathi

Ngaphambi kokuthi usuku luqale, phatha izinto ozivame ukuzisebenzisa ngefoni. Xoxa nabantu abangase bakhathazeke ukuthi uzobe ungaxhunyiwe (futhi indlela yokukuthola uma kwenzeka emergency — ifoni ye-landline, ifoni yomlingani). Bhala phansi noma uphrinte noma yini ozoyidinga: iziqondiso, amakheli, ama-recipe. Beka i-alamu yangempela. Ukukhathazeka kokuthi "kuthiwani uma ngiyidinga" kuyakubuyisela emuva; ukuxazulula izidingo eziphusile kususa iningi lokukhathazeka lokho.

Hlela lokho ozokwenza

Lokhu kuyinto enkulu. Usuku ngaphandle kwefoni luphumelela uma lungachazwa kuphela ngokungabi khona — "akukho foni" — kushiya isikhala. Gcwalisa esikhundleni salokho ngohlelo oluhle: izinto obekufanele uzikwenze, izinto ezithokozisayo. Ukuhamba, ukupheka okuthile okuthakazelisayo, iphrojekthi, isikhathi nabantu, incwadi, ukuhamba okude. Ifoni ayizange ithathe isikhathi sakho kuphela; yayigcwalisa. Nika usuku izinto ezingcono zokugcwalisa.

Okulindelwe, ihora ngihora

Ukuziqonda ngaphambi kwesikhathi kwenza izingxenye ezinzima zibe lula. Ngamafuphi: amahora ambalwa okuqala awabuhlungu — ukungaphumuli, ukufuna ifoni, ukukhathazeka okuncane ngalokho okuphuthelwe. Lokhu kuwukuhoxiswa kumkhuba wokukhuthazwa okuqhubekayo, futhi le ngxenye abantu abaningi bayiphutha njengobufakazi bokuthi usuku alusebenzi. Lusebenza; lokhu kuyindleko ekhokhwayo kusenesikhathi.

Qhubeka, bese phakathi nosuku kukhona okushintshayo. Ukungaphumuli kuyancipha. Uyaqaphela ukuthi ukhona kakhulu — uqinisekile ukuthi uyawuzwa ukudla, uyazizwa izingxoxo, uyawubona umhlaba ozungezile. Isikhathi siba slow ngendlela enhle. Ngobusuku, abaningi baphawula ukuthula nokukhanya abakukhumbulanga ukuthi kungenzeka. Le ndlela — kubi, bese kuba ngcono, bese kuba kuhle ngempela — iyisimo esijwayelekile. Ukulindela ukuqala okunzima kukuvimbela ekushiyeni ngaphambi kokuthi uthole inzuzo.

Ungakwenza kanjani kube khona

Usuku olulodwa ngaphandle kwefoni luhle; usuku oluphindaphindiwe luguqula impilo. Ukuze udlule kusizathu sokuqala uye emkhubeni ongaguquki:

• Khetha isikhathi esijwayelekile. Usuku oluqinile — ngokwesibonelo, njalo ngoMgqibelo noma ngeSonto — luphumelela kunokuthi kube nesikhathi esingacacile "ngehla." Ukuvuselelwa yikho okuletha izinzuzo ezihlanganisiwe futhi kwenze kube ingxenye yokuphila kunokuba kube yinto yokudlala.
• Suswa ifoni ngokomzimba. Ungayigcini ephaketheni lakho ivaliwe — lokho kuyivivinya amandla okuzikhandla ozophumelela ekugcineni. Beka kwi-drawer, kwenye igumbi, noma uyivale. Ubudlelwano, hhayi ukuvinjelwa.
• Qala ngensuku engaphelele uma usuku oluphelele lungazwakali. Ikhefu lefonini ekuseni noma kusihlwa liwumgwaqo omuhle. Phakamisa. Usuku olungaguquki lwehora elilodwa luphumelela kunosuku oluphelele olushiywe.
• Yenza lokhu nomunye. Umngane, umndeni, noma umngane ophuma ku-inthanethi ngesikhathi esifanayo kunciphisa i-FOMO kanye nokudonsela emphakathini, futhi kwenze kube kuhle kunokuhlukana.
• Ungapheli ngokudlalela. Lapho usuku luphelile, phikisa isifiso sokubuyela emuva ukuze ubone konke okwakuphuthelwe — okuvamile kukhombisa ukuthi uthole okuncane kakhulu. Phuma kancane, futhi uqaphele lokho usuku ukukhiphile.

Usuku oluphindaphindiwe lokungabi nefonini luhlangana kahle nezinguquko ezisemqoka ezivela kumhlahlandlela wethu ku- ukunciphisa isikhathi sokubuka isikrini ngaphandle kokuzikhandla — imikhuba yansuku zonke yehlisa isisekelo sakho, kanti usuku oluphelele lwesonto luyalungisa. Ndawonye, zishintsha ubudlelwano bakho bonke nalesi sikhala.

Okubalulekile

Usuku ngaphandle kwefoni yinto eyodwa yokubuyisela amandla engcono kakhulu ongayenza engqondweni ethokozile — kodwa kuphela uma uyenza kahle. Iziphakamiso eziningi zihluleka ngoba abantu bachaza usuku ngokungabi khona, balindele ukuthula, bese beyeka ngemva kwamahora amabili lapho behlangabezana nokungathokozisi, okukhathazayo okukhona kuqala. Umqondo awunamaphutha; ukuwenziwa ngokuvamile kunamaphutha.

Lungisa izinto, gcwalisa usuku ngezinto ezinhle ongazenza, bhala ucingo endaweni engafinyeleleki, futhi ulindele ukuthi amahora ambalwa okuqala azobe engajabulisi endleleni yokufinyelela kokuthula. Yenza kube isikhathi esijwayelekile futhi izinzuzo ziyaqhubeka. Usuku ngaphandle kwefoni ozokujabulela akusikho ukuswela okumele ubekezelele — usuku oluhle olungama-offline, futhi ukuqala okunzima kuyintela kuphela oyikhokhayo ukuze ufike lapho.

Sources

1. Wilcockson, T.D.W., et al. (2019). Digital detox: The effect of smartphone abstinence on mood, anxiety, and craving. Addictive Behaviors, 99, 106013.
2. Mark, G., Czerwinski, M., & Iqbal, S.T. (2018). Effects of individual differences in blocking digital distractions. Proceedings of the CHI Conference on Human Factors in Computing Systems.
3. Hughes, N., & Burke, J. (2018). Sleeping with the frenemy: How restricting 'bedroom use' of smartphones impacts sleep and wellbeing. Computers in Human Behavior, 85, 236–244.
4. Brown, L., & Kuss, D.J. (2020). Fear of missing out, mental wellbeing, and social connectedness: A seven-day social media abstinence trial. International Journal of Environmental Research and Public Health, 17(12), 4566.
5. Syvertsen, T., & Enli, G. (2020). Digital detox: Media resistance and the promise of authenticity. Convergence, 26(5–6), 1269–1283.

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