Ibhayisikobho yePopcorn: Kungani Ungakwazi Ukuhlala Uthule Ekhanda Lakho Njengamanje

Uhlala phansi ukuze uphumule. Ngaphakathi kwemizuzwana ingqondo yakho iyashintsha — hlola ifoni, kwenzekani ngaleyo imeyili, ooh isaziso, ngabe ngabe ngiyenzeni? Awukwazi ukuhlala endaweni ethile. Nokwenza lutho kubonakala njengokukhathazeka okufanele ukulungise. Uma lokho kuzwakala kukhumbuza, kukhona igama lokuthi: ibhayisikobho ye-popcorn — ingqondo esejwayele ukuhlinzwa njalo, ngokushesha okukhulu ukuthi iphume ngokungapheli emicabangweni futhi ithole ukuhlala okujwayelekile almost kungabekezelelwa.

Le misho yadalwa ucwaningo nguDavid Levy eminyakeni engu-2011, ngaphambi kokuthi isikhathi sevidiyo esifushane sithumele uphondo kulokhu. Akuyona isifo esibhalwe ngocwaningo, kodwa ibonisa okuthile abaningi abantu manje abakubona kubo: ikhono elilahlekile lokuba nje, ngaphandle kokukhuthazwa, ngaphandle kokufuna okuthile. Nansi okukhona ngemuva kwalokhu, kungani kube kubi kakhulu, nokuthi ungayifundisa kanjani ingqondo yakho ukuthi ibuyisele emuva.

Okuchaza 'ubuchopho be-popcorn'

Ubuchopho be-popcorn yindlela yokuthi ukunaka kwakho kuphumelele njalo — kungapumuli, njalo kufuna okusha — ngenxa yokujwayela ijubane elisheshayo lempilo yedijithali. Isimptom esiyinhloko akusikho ukungakwazi ukugxila kumaskrini (ungascrolla amahora). Kuyinto yokungakwazi ukumelana nokungabi khona kokukhuthazwa. Ukuthula kubonakala kungalungile. Isikhathi sokungabi nalutho sikhuthaza umuzwa ofana nokugcwalisa lokho.

Lokhu kuyisici esibalulekile esihlukanisa ukushelela okujwayelekile. Ukushelela kusho ukuhamba kude nomsebenzi. Ubuchopho bepopcorn bujule kakhulu: kusho ukuthi izinga lakho elijwayelekile lokukhuthazwa liphume phezulu kakhulu kangangokuthi impilo ejwayelekile, ethule, ibonakala ingakhuthazi futhi ingajabulisi. Ukuma emgqeni, ulindele iketela, ulele ungaphumuli imizuzu embalwa — konke lokhu manje kudinga isikrini, ngoba isimo sokungakhuthazwa sesibe sengathi asijabulisi ngempela.

Isibonakaliso sangempela sobuchopho bepopcorn akusikho ukuthi awukwazi ukugxila efonini yakho. Kunalokho, akukwazi ukumelana nokungabi nayo noma ngasikhathi sinye. Ukuthula, okwakuyisikhathi sokuphumula, sekuqala ukuzwakala njengokuntuleka.

Kungani lokhu kube kubi kakhulu

ULevy uchaze lokhu ngo-2011, kodwa izimo ezikhiqiza lokhu zikhulile kakhulu kusukela lapho. Izinto ezimbili ikakhulukazi zaguqula umqondo ophansi waba yik complaint evamile.

Ukukhuthazwa kube kusheshisa futhi kube njalo

Ividiyo yesikhathi esifushane, ama-feed angenamkhawulo, kanye nezaziso ezihlala zikhona zikhuthaza ngokushesha nangokucindezela okungakaze kube khona eminyakeni eyishumi edlule. Njengoba uchitha isikhathi esiningi kulendawo esheshayo, ubuchopho bakho bujolisa "okujwayelekile" bubehlangana nayo. Lapho indawo ihlale isheshayo, ukuqalisa kancane kuqala ukuzwakala kungalungile — futhi umehluko phakathi kwe-tempo yedijithali ne-tempo yangempela ubandakanya ukudideka.

Wonke umzuzu ongenalutho ugcwaliswe

Kwakukhona izikhala zemvelo ngosuku — ukulinda, ukuhamba, ukuhlela — lapho ingqondo ibhampa ngokukhululeka. Ukuhamba kwengqondo akusizi isikhathi; yisikhathi lapho ubuchopho buhlanganisa, bucabanga, futhi buveza imibono. Amafoni athathe wonke lawo makhaza. Ngaphandle kwemizuzu engakhuthazwanga yokuzijabulisa, ikhono lokubekezelela ukuthula liphansi. Ukuphuma akusona isici esibi; kuyimpendulo eqeqeshiwe yokungavunyelwa ukuphumula.

Ukuxhumana kwakhona noxineka nokulala

Ubuchopho obuphilayo abuvamile ukuhamba bodwa. Lokhu kukhathazeka okufana nokuthi ufune ifoni ngesikhathi sokuthula kuvele futhi ngesikhathi sokulala, lapho ingqondo ethokozile, eyashisa ingakwazi ukuvalwa. Kubangela ubunzima bokucisha obuhlangana noxineka oluhambisana nefoni kanye nezinkinga zokulala.

Kukhona nomjikelezo wokubuyisela impendulo. Ingqondo engakwazi ukumelana nokuthula ifuna ukujabulisa; ukujabulisa kukhuphula amazinga okungena; ukuthula kuba nzima kakhulu. Uma kunganqandwa, umkhawulo uqhubeka ukhuphuka. Lokhu kungokwakho ukuthi "ukuzama ukuphumula" kuvame ukuwina — ubufuna ingqondo eshintshile ukuba ijabulele izinga lokungena elibizwa njengokuntula. Ngalesi sikhathi sokukhathazeka, bheka ingxenye yethu ku-<a href="/blog/posts/phone-anxiety/">kungani ifoni yakho ikwenza ukhathazeke kakhulu</a>.

Indlela yokufundisa ingqondo ephakanyisiwe

Izindaba ezinhle: ukumelana nokuthula kuyikhono elingafundiswa, hhayi isici esinqunyiwe. Ulahlekelwe yikho ngokuzijwayeza, futhi uyakha kabusha ngokuzijwayeza. Izindlela ezisebenzayo zikhuluma ngokwehlisa ngokucophelela amazinga akho okungena phansi:

<li><strong>Zama ukwenza lutho, ngenhloso.</strong> Hlala imizuzu emibili ngaphandle kwefoni, ngaphandle kokufaka. Kuzokwenza uzizwe ungakhululeki ekuqaleni — lokho kungakhululeki kuyinto ebalulekile. Ubuyisela ukubekezelela esimweni esingenakukhuthazwa, okwenziwa kancane kancane.</li><li><strong>Thola izikhathi eziphakathi.</strong> Ngokuqondile ungafiki efoni ngesikhathi ulindele, uhleli, noma uhamba. Vumela ingqondo yakho ibe nentshisekelo. Ukungabi nentshisekelo yindawo lapho ukuthula kuqaliswa khona.</li><li><strong>Yenza into eyodwa ngenhloso.</strong> Yenza into eyodwa ngesikhathi ngaphandle kwesikrini sesibili. Phuza ngaphandle kokubuka, hamba ngaphandle kwepodcast, sebenza ngaphandle kwamathabhu. Ufunda ubuchopho bakho ukuthi ukuhamba okukodwa kukhona okwanele.</li><li><strong>Yehlisa isivinini sokufaka kwansuku zonke.</strong> Nciphisa ivolumu yokuqukethwe okusheshayo (ividiyo emfushane ikakhulukazi). Ukudla kwemidiya okuphuthumayo kwehlisa ibhasi elijwayelekile ubuchopho bakho obubala kulo.</li><li><strong>Zama umkhuba olula wokucabanga.</strong> Ukucabanga, ngokomshini, kuyikhono eliqeqeshiwe lokuphumula ukunakwa ezintweni ezithile bese ubuyela lapho kudlula — okuphambene ngokuphelele nokuphuma. Ngisho nemizuzu embalwa ngosuku yakha imisipha.</li>

Lindela ukuthi uzizwe ungakhululeki ngaphambi kokuthi uzizwe ungcono. Ukungakhululeki okukhona ezikhathini zokuqala zokuthula akusikho isibonakaliso sokuthi akusebenzi — kuyisimo sokulungiswa esenzeka. Abantu abaningi bathola ukuthi phakathi nezinsuku ezimbalwa, ukuthula akusakubukeki njengokuphuthumayo futhi kuqala ukuzwakala njengokuphumula futhi. Ukuze uthole umqondo omkhulu wokuziphatha, bheka <a href="/blog/posts/how-to-reduce-screen-time/">ukunciphisa isikhathi sokubuka isikrini ngaphandle kokuzikhandla</a>.

Umphumela omkhulu

Ubuchopho be-popcorn — ukungakwazi ukuthula engqondweni yakho — akuyona isifo futhi ayihlali njalo. Kuyisisekelo sokukhuthazwa okuqeqeshiwe: nikeza ingqondo yakho ukudla okusheshayo, okuqhubekayo isikhathi eside, futhi ilahlekelwa amandla okwamukela noma yini ethule, kuze kube nokuthula uqobo kubonakala njengokungajabulisi.

Lokhu kusho ukuthi isixazululo singafundwa. Awudingi ukuzifaka eceleni ubuchwepheshe — udinga ukuzilolonga ngokuqondile into oyiyalile: ukuba ungathokoziswa. Thola isikhathi esingenalutho, wenze into eyodwa ngesikhathi, hlala nobuhlungu esikhundleni sokubhalela. Ukuphazamiseka kuyancipha. Ukuthula kubuyela. Futhi uma kubuyela, akusazwakali njengento edingekayo kodwa kuqala ukuzwakala njengokuthula.

Sources

1. Levy, D.M. (2011). Mindful Tech: How to Bring Balance to Our Digital Lives. Yale University Press (concept of "popcorn brain").
2. 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.
3. Killingsworth, M.A., & Gilbert, D.T. (2010). A wandering mind is an unhappy mind. Science, 330(6006), 932.
4. Smallwood, J., & Schooler, J.W. (2015). The science of mind wandering: Empirically navigating the stream of consciousness. Annual Review of Psychology, 66, 487–518.
5. Wilmer, H.H., Sherman, L.E., & Chein, J.M. (2017). Smartphones and cognition: A review of research exploring the links between mobile technology habits and cognitive functioning. Frontiers in Psychology, 8, 605.