Yini Ongayenza Esikhundleni Sokuskrola (Uma Unemizuzu Emihlanu)

Izeluleko eziningi mayelana nokuthi ukunciphisa ukuskena zima engxenyeni enzima. "Beka ifoni yakho phansi," kusho, bese ikushiya ume lapho uneminithi emihlanu engenalutho kanye nomuzwa onamandla. Ngakho uthatha ifoni yakho phansi — hhayi ngoba wehlulekile, kodwa ngoba akukho okuthathe indawo yalokho okukhishwe. Isikhala yiso esikubuyisela emuva ekuskeneni. Into edingekayo emhlabeni wonke "sebenzisa ifoni yakho kancane" izeluleko ingumsebenzi ophumelelayo wokuphendula umbuzo: bese kwenzekani?

Le ndatshana ikhuluma ngokwakha le mpendulo kusenesikhathi. Ngoba izikhathi ozithatha ukuze uthinte ifoni yakho — izikhala zemizuzu emihlanu, ukushintsha, izikhathi zokungabi namandla — azikho izikhathi zokukhetha ngokukhululeka. Ziyizikhathi lapho uzobuyela kulokho okulula, futhi okwamanje lokho kukhumbuza. Iphutha alikho ekwandiseni amandla; kukhona okunye okufanele kube kulindelwe futhi kulungiselelwe ngaphambi kokufika kwesikhala.

Kungani 'ukuma nje' kushiya umthombo

Ukuskrola akukhona nje umkhuba omubi — kuyindlela enezinjongo zangempela. Kugcwalisa ubuhlungu, kuthulisa ukungakhululeki, kunikeza ukuphumula okuncane, kukunika okokwenza ngezandla nezinyembezi ngesikhathi sokungasebenzi. Uma ususa lokhu ngaphandle kokufaka lezi zinjongo, izidingo ezazihlangatshezwa azizange zinyamalale. Zihlala khona, zingahlangatshezwa, zenza umuzwa okhuthaza ukuthi ubuyele emuva. Awukwazi ukususa umkhuba; kufanele uwushintshe.

Isayensi yokuziphatha iyakusekela lokhu: ukufaka umkhuba esikhundleni ngokunye ukuziphatha kusebenza kakhulu kunokuzama ukuwucindezela. Isikhuthazi sisasebenza (isicefe, ukulinda, igebe phakathi kwemisebenzi) — kodwa uma unokunye osekuhleliwe okungangena esikhundleni, isikhuthazi sidlulela khona esikhundleni sokuskrola. Ngaphandle kokunye okuzongena esikhundleni, isikhuthazi sinendawo eyodwa kuphela esingaya kuyo. Ngakho umsebenzi wangempela awukona ukumelana nefoni; kuwukulungiselela kusengaphambili okuthile okungcono ukuze isikhuthazi siye khona.

Awukwazi ukususa ishabhu, ungayithathela kuphela. "Beka ifoni yakho phansi" ayiphumelelanga ngoba ishiyela umqondo — ukuzithokozisa, ukulinda, ukuhamba — ngaphandle kokuthi ibuyele ekuhambeni phambili. Nikeza umqondo indawo engcono yokuhamba, kusenesikhathi.

Hlanganisa ukufaka esikhundleni nezidingo zangempela

Izikhumbuzo ezinhle azihlangani nje — zihlangabezana nesidingo esifanayo esihlangabezana naso ngesikhathi sokuskrola. Ngakho-ke kuqala, qaphela ukuthi uthanda ukufinyelela kuphi efoni.

Uma isithukuthezi noma ukungashukunyiswa ngokwanele kuqala

Udinga ukungenelela okuncane. Gcina incwadi ethile noma i-e-reader eduze, iphazili, ibhuku leziphakamiso ukuze ubhale imibono, noma ithuluzi eliseduze. Okubalulekile ukwenza le ndlela yokuphila ifinyeleleke njengokuthi ifoni — uma ikhuluma kwenye igumbi, ukuskrola kuzophumelela. Beka esikhundleni lapho isandla sakho sithola khona ifoni.

Uma ucindezelekile noma udinga ukududuzwa

Udinga ukuhlela, hhayi ukujabulisa. Ukuphefumula kancane, ukuhamba okuncane, ukuphuma, ukujula, ukwenza itiye. Lokhu kuyiqiniso kuthulisa uhlelo lwezitho zomzimba, kanti ukuhamba phansi ukuze uthole ukuthula kuvame ukukushiya ukhathazekile. Yiba nesenzo esisodwa sokuthula ongakwenza noma kuphi.

Uma udinga ukuphumula okuncane

Udinga ukuhamba kancane. Bheka ngaphandle, phumula amehlo akho (okwenza kahle ekwenzeni ukucindezeleka kwamehlo), hlanza into encane, uma uhlezi uphume. Ukuphumula okuncane kuzosiza; ukuphumula ngokuskrola kuvame ukushintsha umthwalo wengqondo omunye kuphela.

Yenza ukukhetha okuhle kube ukukhetha okulula

Nansi ingxenye enquma ukuthi noma yini yalokhu iyasebenza yini: ukutholakala. Ngaleso sikhathi sokuba nesifiso, uzokwenza lokho okulula kakhulu, yilokho kuphela. Uma ifoni isesandleni sakho kanti incwadi isegumbini eliphezulu, ifoni iyawina njalo — hhayi ngoba intando yakho ibuthaka, kodwa ngoba ukungabi lula kunquma lezi zikhathi. Ngakho umdlalo wonke wukwenza into ezongena esikhundleni ibe lula ukuyifinyelela kunefoni, kanti ifoni ibe nzima ukuyifinyelela.

Lokhu kusho ukuhamba okumbili ngesikhathi esisodwa: faka izikh replacement endaweni yakho (incwadi ethafeni, iphepha elise desk, izicathulo zokuhamba eduze komnyango) futhi ungeze ukungqubuzana kwi-foni (phuma egumbini, phuma ephaketheni lakho, uhlelo lususwe). Awuzami ukuwina umncintiswano wezifiso ngaleso sikhathi — uhlele imvelo kusenesikhathi ukuze ukukhetha okulula kube okuhle. Le yindlela eyinhloko yeziqondiso zethu ku- ukunciphisa isikhathi sokubuka isikrini ngaphandle kokusebenzisa amandla.

Yakha uhlu lwakho olufushane

Isinyathelo esisebenzayo kakhulu wukukhetha izinto ozofaka esikhundleni manje, ngaphambi kokuba kube nesikhala, ukuze ungaziphathi ngokungahleliwe ngaphansi kokudonswa:

• Khetha izikh replacements ezintathu ezimfushane. Izinto ezintathu ezithile ongazenza esikhathini esifushane — isibonelo, funda ikhasi, phuma, wenze ama-push-up ayishumi. Okuthile kuhle kunokungacacile; "yenza okuthile okukhuthazayo" ngeke kuhlale ngaphansi kokudonswa, "funda ikhasi elilodwa" kuzokwenza.
• Khetha okukodwa okuthulisa. Isenzo esisodwa sokulawula ngezikhathi eziphazamisayo — umkhuba wokuphefumula, ukuhamba okuncane. Ukwazi isenzo sakho sokuthulisa okujwayelekile kusho ukuthi awudingi ukukhetha lapho uphakathi kokuphazamiseka.
• Beka lezi zinto ngokomzimba. Beka isikh replacement ngasinye lapho isandla sakho sithola khona uma udiniwe. Ukutholakala kubalulekile; enye indlela engafinyeleleki ayikho enye indlela.
• Faka ukungahambi kahle kwefoni ngasikhathi sinye. Izikh replacements ziwina kuphela uma ifoni ingekho kalula. Hlanganisa uhlu nosuku — ifoni ekamelweni elihlukile ngesikhathi esibalulekile.
• Phansi ibhodi. Isikh replacement asidingi ukuba sibe yinto ephawulekayo noma esebenzayo. Ukubheka ngaphandle kwefasitela kuhle kunokuhlola okungapheli. Inhloso wukuhambisa isikhumbuzo kude nokuhlola, hhayi ukuthuthukisa impilo yakho.

Ngokuhamba kwesikhathi, umqondiso uqala ukuhamba ngokuzenzakalelayo kwi-akhawunti entsha — ukungabi nandaba kuqala kusho "funda ikhasi" esikhundleni sokuthi "vule uhlelo." Lokhu kuyindlela yokwakha kabusha umkhuba, futhi kuyindlela eqinile yokusebenzisa ifoni yakho kancane: akukhona ukuvukela njalo, kodwa umkhuba ohlukile.

Iphuzu eliyinhloko

Isizathu sokuthi "beka ifoni yakho phansi" ivame ukuphumelela kakhulu ukuthi ishiyela isikhala, futhi leso sikhala — ukungabi nandaba, ingcindezi, imizuzu emihlanu engasebenzi — yikho okwakukhuthaza ukuba uhambe ngokushesha ekuqaleni. Awukwazi ukususa umkhuba ophendula izidingo zangempela; kufanele ufake okuthile okuphendula nazo. Ingxenye elahlekile iyimpendulo elungile ku-"bese kwenzekani?"

Ngakho, yakha impendulo kusenesikhathi: ezinye izinguquko ezithile zemizuzu emihlanu ezihambisana nezidingo zakho zangempela, zibekwe eduze, zixhunywe nokuphazamiseka okuncane efoni. Khona-ke, leso sikhathi esingenalutho sinesikhala esihle sokuhamba. Ukusebenzisa ifoni yakho kancane kwakungekho ngempela mayelana nokuphikisa ifoni — kuyiwa ngenhloso yokuba nezinye izinto ezingcono, nezilula, zilindele leso sikhathi lapho ungakuthola khona.

Sources

1. Wood, W., & Rünger, D. (2016). Psychology of habit. Annual Review of Psychology, 67, 289–314.
2. Duhigg, C. (2012). The Power of Habit: Why We Do What We Do in Life and Business. Random House (habit-substitution / the habit loop).
3. Duckworth, A.L., Gendler, T.S., & Gross, J.J. (2016). Situational strategies for self-control. Perspectives on Psychological Science, 11(1), 35–55.
4. Verplanken, B., & Wood, W. (2006). Interventions to break and create consumer habits. Journal of Public Policy & Marketing, 25(1), 90–103.

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