Ubufakazi Bokuyeka Ucingo Lwakho, Buhlolwe

Manje sekukhona umkhakha ogcwele ohloswe ukusiza ukuthi usebenzise ucingo lwakho kancane: izinhlelo zokuvimba, ukuhamba kwegciwane, izindawo zokuphumula zedijithali, amabhokisi okuvalela ucingo, imikhankaso yama-30 ngosuku, amahaki e-grayscale. Cishe akukho okukhuluma ngobufakazi, futhi uma kukhuluma, kuvamise ukuba yikhasi lokukhishwa elikhuluma ngelinye ikhasi lokukhishwa. Lokhu kuyajabulisa, ngoba ubufakazi bukhona. Ososayensi bachithe iminyaka eyishumi beqhuba izivivinyo zangempela — behlukanisa abantu babe ngamaqembu okungasebenzisi nokunciphisa, bekhokhela abantu abaningi ukuze baphume ku-Facebook, beqopha okwenzekayo uma izaziso zivalwa. Imiphumela iyafana ngokwanele ukuze ibe usizo futhi iyaphazamiseka ngokwanele ukuthi umkhakha uvamise ukuyigwema.

Nansi ukubuyekezwa okungakaze kubhalwe yilowo ophakela okuthile: ukuthi yiziphi izinhlobo ezinkulu zokuhlola ezitholakele, ukuthi yiziphi izeluleko ezidumile eziphumelela, kanye nezinqubo ezingathandeki ezisele ekugcineni. Zonke izifundo ezishiwo zikhonjiswe ngezansi.

Ukuma Ngokuqinile Kunenkinga Yokubuyela Emuva

Qala ngokuqondile okuthakazelisayo: vele umise. Izincwadi zokungabikhona zixubile, futhi kubalulekile ukuba sibe nezehlakalo ezicacile mayelana nalokho 'xubile' okukhuluma ngakho. Ngakolunye uhlangothi, ucwaningo olwenziwe nguLambert nabanye luthole ukuthi ukuphumula kwesonto elilodwa ezinkundleni zokuxhumana kuthuthukisa impilo futhi kwehlisa amazinga okudangala nokukhathazeka — imiphumela yangempela, ehlelekile, ngesonto elilodwa. Ngakolunye uhlangothi, lapho uWilcockson nabanye bethatha ama-smartphones abantu imizuzu engama-24, imizwa nokukhathazeka akuzange kushintshe; umphumela omkhulu owawukwaziwa wukuthi isifiso sikhuphukile. Futhi, ukuhlaziywa okuhlelekile kwezifundo zokuphumula kwezidijithali nguRadtke nabanye kuqedile ukuthi imiphumela yale ndawo ayihambisani cishe kuwo wonke umphumela obalulekile.

Kungani ukuphumula kwesonto kungasiza kanti ukuphumula kosuku akukwenzi lutho ngaphandle kokufuna ifoni yakho? Okubhekwa kakhulu: ukuphumula okwesikhashana kusebenza njengokuphazamiseka kubantu abasebenzisa ifoni ngendlela ebabuhlungu, kodwa akushintshi lutho ngalokho ifoni kukusho kuwe. Ukuphumula kuyisenzakalo. Izindlela zakho zisebenza njengohlelo. Lapho isenzakalo siphela, uhlelo lukhona, lusemthethweni, lulindele — yingakho umbuzo onembile mayelana nanoma iyiphi i-detox ungathi 'ingabe isonto belizwakala kahle?' kodwa 'kwakuyini okuhlukile evikini lesithathu?' Cishe akukho study yokuphumula ethola imiphumela eqinile, ngoba cishe akukho lutho olushintshile endaweni yomuntu noma ezindleleni zabo.

Lokhu Okukhokhela Abantu Ukuvuma Ukuphuma ku-Facebook Kukhombisile

Iphuzu elilodwa eliqinile kakhulu lemininingwane livela kwezomnotho, hhayi kwezengqondo. U-Allcott, u-Braghieri, u-Eichmeyer, no-Gentzkow bakhokhele abantu abangu-1,700 ukuba baphume ku-Facebook izinyanga ezine ngaphambi kokhetho lwaseMelika luka-2018 — ukuhlolwa okwenziwe ngokungahleliwe, okushicilelwe ku-American Economic Review. Ukuphuma ku-Facebook kwakhulula cishe ihora elilodwa ngosuku, kwenza abantu babe nokungaboni kahle kwezombusazwe, futhi kwakh produce ukuthuthuka okuncane kodwa okubalulekile ekwanelisekeni komuntu. Kuncane kuyigama elisebenzayo: ababhali uqobo bakubeke njengengxenye yalokho okwakukhulunywa ezifundweni zokuqala.

Izinto ezimbili ezivela kulolu cwaningo zidinga ukunakwa okwengeziwe kunokuhlonza. Okokuqala, ababambiqhaza abashintshanga iFacebook ngezinto ezidijithali — babukela izindaba ezingaphansi kokujwayelekile futhi bachitha isikhathi esiningi nabangane nomndeni, okukhombisa ukuthi isikhathi sibuya ngempela. Okwesibili, ngemva kokuphela kwesivivinyo, iqembu elishiywe lathola iFacebook cishe ngo-20% encane kuneqembu elilawulwayo ezinsukwini ezilandelayo — kodwa babuyela. Nokho, ngisho nokukhokhelwa ukuze uyeke, ngezinzuzo ezilinganisiwe, akuzange kukhiqize abasebenzisi abashiyile. Kukhiqize abasebenzisi abancane. Lokhu kuyisibonakaliso esiqinile sokuthi 'susa nje' akusona isimo esizinzile kubantu abaningi.

Okuncane, hhayi okungelutho, yikho okwenza imiphumela ihlale

Manje ingxenye imboni yokuhlanzwa ingathandi ukuyizwa. Ngo-2022, uBrailovskaia nabanye benze ukuqhathanisa ngqo: iqembu elilodwa lagcina i-smartphone yabo ngokuphelele ngesonto, elinye lanciphisa ukusetshenziswa ngamahora ambalwa ngosuku, kanti elilawulwayo alishintshanga lutho. Iqembu elinciphisa alizange lihambisane neqembu elishiywe — likhuphule lapho kubalulekile. Ukuthuthuka kokwaneliseka kokuphila, umsebenzi womzimba, nokuncipha kokusetshenziswa okungafanele kwaba nokuqina okwengeziwe eqenjini elinciphisa, kusenokulinganiswa ngesikhathi sokulandela emuva ezinyangeni ezine. Isiphetho sabacwaningi: ukungasebenzisi ngokuphelele akudingeki, futhi ukunciphisa okulinganiselwe, okuqhubekayo kuyindlela engcono.

Lokhu kuhambisana nocwaningo olwaziwa kakhulu, uHunt nabanye 'Akukho Okunye FOMO': abafundi abahlukaniswe ukuze baphathe imidiya yokuxhumana cishe imizuzu engama-30 ngosuku bakhombisa ukuncipha okukhulu ekuzizweni bephakathi kanye nezimpawu zokudangala phakathi kwezinsuku ezintathu — uma kuqhathaniswa neqembu elilawulwa elingatholanga lutho. Qaphela ukuthi izixazululo eziphumelelayo zabelana ngani: ziyakwazi ukuqhubeka unomphela. Akekho ongakwazi ukuziphatha phakade, kodwa noma ubani angasebenzisa ifoni yakhe ihora elincane, unomphela. Izixazululo ezikhiqiza imiphumela eqhubekayo yilezo ezinganqandeki. ukuhlanza kwe-digital okwakhelwe njengokuxoxisana okungapheli kunokuba kube umcimbi ophakeme, ngokobufakazi bamanje, yilo kuphela uhlobo okufanele lwenziwe.

Izindlela Ezishibhile Ezisebenza Ngempela

Phansi kwezindaba ezinkulu zokuhlanza kukhona imibhalo engathandeki kakhulu mayelana nezindlela — futhi iyona engasebenza kakhulu emkhakheni wonke. Izaziso kuqala. UStothart nabanye bakhombisa ukuthi ukuthola izaziso — hhayi ukuphendula, kuphela ukuzizwa — kwehlisa ukunakwa emsebenzini ngokufana nokusebenzisa ifoni. UKushlev nabanye benze inguqulo yokuhlanganyela: ababambiqhaza abavala izaziso izinsuku eziyisishiyagalombili baphawula ukuncipha kwezimpawu zokungabi nokuqonda nokusebenza ngokweqile uma kuqhathaniswa nesonto labo bezinazo izaziso. Ukucisha izaziso ezingezona ezomuntu kuyindlela enokwethenjelwa kakhulu, enezindleko eziphansi kakhulu emibhalweni yonke, futhi kuthatha imizuzu eyishumi.

Okwesibili, ukude. UWard nabanye abacwaningi baphande 'ukwehla kwemizwa' bathola ukuthi ukuvela nje kokubona ifoni yakho — ivaliwe, ibheke phansi, ingathintwanga — kunciphisa kakhulu imemori yokusebenza etholakalayo uma kuqhathaniswa nokuyishiya kwenye igumbi. Ubuchopho bakho busebenzisa izinsiza ezingathintani nayo. Ukuhumusha okusebenzayo kulula kakhulu: ifoni akudingeki ivaliwe ebhokisini elinokubalwa kwesikhathi owathengile ngama-$49; idinga ukuba kwenye igumbi. Izindlela zemvelo ezifana nalezi zihlala zisebenza kangcono kunokumelana ngesikhathi — lokho kusilethela kulokho okungasebenzi.

Ukuphuma Kwe-Dopamine Akukhona Okukhona, Futhi Umsebenzi Wokuzikhandla Ubi Kakhulu

Izinsika ezimbili ezidumile zidinga ukuhoxiswa ngokucacile. Eyokuqala yi- dopamine fast — umqondo wokuthi ukungazitholi ekukhuthazeni 'kuvuselela' noma 'kuvuselela' i-dopamine yakho. Akukho lolu hlobo lwezindlela. I-dopamine ayiyona ithangi le-fuel elithathwa yizinto ezijabulisayo; ukusebenza kwe-dopamine okujwayelekile akuhlanjwa ngokusebenzisa i-Instagram, futhi akukho phrothokholi yokuphuma okukhombisile 'ukuvuselela' yona. Umqambi wombhalo uthe uqobo ukuthi ukwakheka kwe-neuroscience akukaze kube ngempela — okubalulekile ngempela kuyindlela ejwayelekile yokulawula ukukhuthazeka okuvela kwi-therapy yokuziphatha, okuyinto efana nokwakhiwa kwemvelo okukhuluma ngenhla, kugqoke i-lab coat engakafanelanga.

I-insika yesibili iwukuzikhandla. Izeluleko eziningi zokusebenzisa isikrini ngempela ziyi-program yokuzikhandla: phikisa umuzwa, ube nesineke, zama kakhulu. Isayensi eyayisekelwa kulokhu — ukwehla kwe-ego, umqondo wokuzikhandla njengomthombo ongalinganiswa, ophumelele ekwenzeni kabusha okukhulu kwe-multi-lab preregistered ngo-2016. Ngaleso sikhathi, ucwaningo lwabantu abakhombisa ukuthi bakhululekile ekulawuleni izifiso luhlala luthola into efanayo: abaphikisi umuzwa kangcono, balungisa impilo yabo ukuze bahlangabezane nawo kancane. Ukubheja isikhathi sakho sesikrini emisebenzini yansuku zonke yokuphikisa kusho ukubheja kumkhakha onobufakazi obuncane kakhulu emkhakheni wonke, ngokumelene nomkhakha onjiniyela bawo abavame ukuza emsebenzini.

Iphrothokholi Ebonakalayo Eyisekelwa Yizibalo

Lokho kuhle. Akukho ukubuyela emuva, akukho ibhokisi lokugcina, akukho ukuziphatha kwe-neuroscience. Uhlaka ngalunye lwephrothokholi luhambisana nocwaningo oluphathwayo, futhi konke lokhu akubizi lutho. Futhi, akuhambisani, kuyabheda — yingakho kungathengiswa, futhi kungani izinto ezithengiswa zihlala zenzeka nezinsiza esikhundleni sokuba izinhlelo. Uma ufuna inguqulo ende yephrothokholi yokunciphisa, siyibhale ku-indlela yokunciphisa isikhathi sokusebenzisa isikrini ngaphandle kokuzikhandla.

Okukhuluma Ngakho Okusazokwazi

Ubuqotho buhamba nezikhala ezithile ezishiwo ezibhalwe phansi. Iningi lezi zifundo lenziwa kubafundi bezikhungo zemfundo ezikweletu ezicebile; iningi lokulandela lihlala izinsuku, hhayi iminyaka; abantu abazithandayo ukuba yingxenye yesifundo se-smartphone abawona umphakathi ophumelelayo. Imiphumela ezingeni labantu incane — Ucwaningo olwenziwa ngu-Orben noPrzybylski olukhuluma kakhulu ngedatha yentsha luthole ukuthi ukusetshenziswa kwezobuchwepheshe kuchaza ngaphansi kuka-1% wokuhluka kokuphila kahle, okuyinto ebalulekile yokulungisa embonini yokukhathazeka. Nokho, izilinganiso azisho abantu ngabanye: imiphumela encane yomphakathi iyahambisana ngokuphelele nemiphumela emikhulu eqenjini elisebenzisa ubuchwepheshe ngendlela eqinile — abantu abahlolwa ngezinsiza zokuphazamiseka nokulahleka kokulawula. Uma lokho kungaba wena, isilinganiso somphakathi asiyona isibalo sakho.

Futhi kukhona okukhuluma ngakho, njengoba lokhu kushicilelwe ngohlelo lokusebenza: Unwire yakhelwe ngempela emgqeni ophakanyisiwe — ukuqonda izinto ezikukhuthazayo, ukunciphisa ngendlela ehlelekile, nokufaka izindlela ezikh replacement esikhundleni sokuvimba nokuzikhandla. Lokhu akuwona umphumela; sakha lokhu ngemuva kokufunda le mibhalo, futhi kulula ukukuzama, ngakho indlela esekelwe ezifakazweni ibiza okufanayo nokungafakazwanga. Kungakhathaliseki ukuthi usebenzisa uhlelo lokusebenza noma iphepha, izifundo zikhomba endaweni efanayo: skip umcimbi, shintsha uhlelo.

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