Kungani Ngiyakwazi Ukumisa Ukuhamba? I-Neuroscience Yokusebenzisa Ucingo Ngokweqile

Uthatha ucingo lwakho ukuze uhlole into eyodwa. Ngemva kwemizuzu engamashumi amahlanu ubuka ividiyo ngendaba ongenandaba nayo, uzibuza ukuthi ungakufinyelele kanjani lapha. Ubeka ucingo phansi, uzizwa ungaphelele, bese uluthatha futhi ngemva kwemizuzwana engamashumi amathathu.

Lokhu akusikho inkinga yokuzikhandla. Akusikho ukungaziphi. Kuyimiphumela ehleliwe yezinhlelo ezibiza amabhiliyoni emali neminyaka yokwakha. Ukuqonda ukuthi kwenzekani emphefumulweni yakho akukhululi ukuziphatha — kodwa kwenza kube nokwenzeka ukukushintsha.

Ukuskrola okungapheli kwenziwe ukuba kube nzima ukuphuma kukho

Ezintweni ezijwayelekile — iphephandaba, uhlelo lwe-TV, umagazini — kukhona indawo yokumisa yemvelo. Ikhasi liphela. Amakhredithi aphela. Ukuskrola kuyama. Iphimbo lakho lithola isignali yokuphothula, futhi ukuhamba kokunye kubonakala kuyinto ejwayelekile.

U-Aza Raskin, umklami owakha i-infinite scroll ngesikhathi esebenza e-Humanized ngo-2006, usubala ukuthi le ndlela ibangelwa amahora angaphezu kuka-200,000 okuzulazula nsuku zonke. Uveze ukuzisola ngakho emphakathini. Lo mkhiqizo ususa zonke izindawo zokumisa ezijwayelekile. Akukho phansi. Ubuchopho bakho, obukhula ukuze bhlola amathuba nezingozi ngaphandle kokumisa, abunalo uphawu olwakhiwe lokuthi baphume.

Lokhu akusikho ukuhamba phansi noma umphumela ohlangene. Kuyisisekelo esiyinhloko.

Imivuzo ehlukahlukene: kungani ungakwazi ukukala ukuthi nini okufanele uyeke

Umshini wokuziphatha ophumela ekugxileni okungapheliwe watholakala ngudokotela wezengqondo u-B.F. Skinner ngeminyaka yama-1950. Ezinhlungwini zakhe zokuhlola ngezinkunzi, wathola ukuthi ukuhlinzekwa okungapheli — umvuzo ofika ngokungaqondakali, kwesinye isikhathi ngemuva kokucindezela isikhala, kwesinye isikhathi ngemuva kokucindezela okwakhe okwakhe — kukhiqiza ukuhlinzeka okungapheli kakhulu kunemivuzo eqinile. Izinkunzi zaba sengathi azikwazi ukuyeka, ngoba ukuyeka kungasho ukuphuthelwa umvuzo olandelayo.

Izinkundla zokuxhumana ziwuhlelo lwemivuzo olungaguquguquki. Iningi lokho okudlula kukho liyi-mediocre noma alihlangene. Kodwa kwesinye isikhathi — ngokungaqondakali — kukhona okuthile okujabulisayo, okuhle, noma okukhumbulayo. Lokhu kungaqondakali kuyenza kube nzima ukuyeka endaweni efanele. Ubuchopho bakho bazi ukuthi okuthunyelwe okulandelayo <em>kungaba</em> okuhle. Ukuhamba manje kusho ukuthi ungaphuthelwa.

Ukukhuphuka kwe-dopamine akuveli ekutholeni umvuzo — kuvela ekutholeni <em>kwawo</em>. I-dopamine ngokuyisisekelo iyisignali yokubikezela nokukhuthaza. Ukulindela umvuzo ongaba khona kukhupha i-dopamine engaphezulu kunaleyo eqinisekisiwe. Lokhu kungakho ukuhamba kubonakala kukhuthazekile noma ngabe uyazi kahle ukuthi okuqukethwe akufanele isikhathi sakho.

Ithrekhi yesaziso

Izaziso zithatha enye indlela: uhlelo lokuthola izinsongo ebuchosheni bakho. Isaziso, uma sikhuluma ngempilo yengqondo, siyisigameko esingaxazululiwe. Uhlelo lwakho lokuphila luthatha izigameko ezingaxazululiwe njengokungaba yizinsongo kuze kube zihlolwe futhi zifakwe ezingeni eliphephile noma elingenamsebenzi.

Ucwaningo olwenziwe ngo-2019 olushicilelwe ku-<em>Computers in Human Behavior</em> lwathola ukuthi ukuthola isaziso — noma ungabukeli — kukhiqiza imiphumela yokucabanga efana nokuphazamiseka kokuhlola. Ubuchopho bakho bukhokhela izinsiza zokugxila kumphumela ongaxazululiwe noma uhambisane nawo noma cha. Indlela yokuphothula le nqubo kuphela ukuwubuka.

Abaklami bezinhlelo zokusebenza bayazi lokhu. Izinhlelo zokwazisa ziqondiswe ukukhiqiza ukungaqiniseki okwanele ukuze ukuwaphuthelwa kube nokungakhululeki. Ibhajethi ebomvu ku-icon yesicelo ayisho ukuthi kukhona ini ngaphakathi. Isaziso sokubuka asikukhombisi umyalezo ophelele. Le nqubo yokungaphelele ikhipha ubuchopho ukuba kuphothulwe le nqubo.

Kungani uzizwa ungcono ngemva kokuskrola — kodwa uqhubeka nokwenza lokhu

Abantu abaningi abathanda ukuhamba ngezithombe baphawula ukuthi banezindlela ezithile abangazichaza kahle: abajabuli ngalolu suku, bazizwa bebuhlungu ngemuva kwalokho, futhi benza njalo emaminithini ambalwa. Lokhu kubonakala kungahambisani. Kungani uphinda into ethile ethile eyenza uzizwe ungcono?

Impendulo ihilela ukwehla kwe-dopamine. Uma udla okuqukethwe okukhuthazayo njalo, ubuchopho bakho bujolise ekunciphiseni ukujula kokwamukela i-dopamine. Okuqukethwe okufanayo kukhiqiza impendulo ye-dopamine encane ngokuhamba kwesikhathi, okukhombisa ukuthi udinga okuningi ukuze uzizwe ngendlela efanayo — noma uzizwa ungathokozile ngaphandle kwakho.

Umuzwa ophumayo ngemuva kweseshini yokuhamba ngezithombe ende akuwona nje ubuhlungu. Kuyinto ethile yokuhamba kancane. Uhlelo lwakho lwe-dopamine lusemsebenzini omkhulu, futhi ludinga isikhathi sokubuyisela emuva. Imisebenzi yangempela — ingxoxo, ukufunda, ukuhamba, ukupheka — ibonakala ingathokozisi uma kuqhathaniswa, hhayi ngoba azinikezi umvuzo kodwa ngoba ibhalansi yakho ye-dopamine ikhulisiwe okwamanje.

Lokhu kudala umjikelezo: uzizwa ungaphansi, uthatha ifoni ukuze uzizwe ungcono, uzizwa kabi ngemuva kwalokho, uthatha ifoni ukuze uzizwe ungcono. Umjikelezo ngamunye uqinisekisa indlela ye-neural kancane kancane.

Umgqa wokwazisa komphakathi

Izinkundla zokuxhumana zengeza indlela yesibili phezu kwemivuzo ehlukahlukene: ukuqhathanisa komphakathi. Abantu bakhula beqapha isimo sabo ngaphakathi kweqembu, ngoba isimo sithinta ukusinda. Lokhu kuqapha kwenzeke ngokuzenzakalelayo futhi ngokuyinhloko akuvunyelwe — awukwazi nje ukukhetha ukuthi ungazihlanganisi nabanye.

Izinkundla zokuxhumana zikhombisa inguqulo ehleliwe kakhulu yezimpilo zabanye abantu: imizuzu yabo emihle, edidiyelwe futhi ehloliwe. Ucwaningo lwamaVogel, Rose, Roberts, kanye noEckles (2014) lukhombisile ukuthi ukusetshenziswa kwezinkundla zokuxhumana okungaphansi kwezimali kunciphisa ngokuthembekile ukuzihlola — hhayi ngoba abasebenzisi benza isinqumo sokuthi izimpilo zabo zibi, kodwa ngoba ukuqhathanisa kwenzeka ngaphansi kwenhliziyo yokucabanga.

Umphumela ukuthi ukuhamba phambili ku-Instagram noma ku-TikTok kuvame ukukhiqiza isimo esithile semizwa: umuzwa ongacacile wokunganele, ukukhathazeka okuncane ngokuphuthelwa, kanye nomfutho wokufuna okungaphezulu — mhlawumbe okuthile okuzokwenza uzizwe ungcono, noma mhlawumbe ubufakazi bokuthi impilo yakho nayo iyamukeleka. Akukho sithombe esiqeda kahle. Ukudla kuyi-infinite.

Ngakho kungani ungakwazi nje ukujika?

Ngoba "ukujika nje" kudinga ukweqa okuqhubekayo kwe-prefrontal cortex phezu kwesistimu ye-limbic esebenza ngokuzenzakalelayo, izimpendulo ezilungiselelwe. Isistimu ye-limbic isheshisa, ithatha amandla amancane, futhi isebenza ngaphansi kokwazi kahle. I-prefrontal cortex ihamba kancane, idinga umzamo, futhi iyaphela phakathi nosuku.

Ngesikhathi sonke owaphumelele ukuvimbela ukuthatha ifoni yakho, wawusebenzisa amandla okuzikhandla — umthombo ophawulekayo. Ngesikhathi sonke owahluleka, awuzange ube namandla. Isistimu yakho ye-limbic yenza iskripthi ngaphambi kokuba i-prefrontal cortex yakho ibandakanyeke.

Isixazululo akusikho ukuzama kakhulu. Kumele kushintshwe izimo ukuze iskripthi singaqali kuqala.

Yini empeleni ephazamisa umjikelezo

Ngokubheka imishini engenhla, izinyathelo ezisebenzayo yilezo ezivimbela ukuvulwa okuzenzakalayo noma zishintshe umjikelezo endaweni ngaphambi kokuthi ukuziphatha kuqale ngokuphelele:

Susha izikhuthazi endaweni yakho. Ifoni etafuleni, uhlelo lokusebenza esikrinini sasekhaya, uphawu lokwazisa — konke lokhu kuyizikhuthazi. Ngamunye wazo udlula kwi-prefrontal cortex yakho futhi uqala umqondo wokufuna i-dopamine. Ukususa lezi akudingi amandla okuzikhandla ngoba isinqumo sithathwa kanye, kusenesikhathi, lapho i-prefrontal cortex yakho ibambekile ngokuphelele.

Yenza kube nzima phakathi kwezikhuthazi nokuziphatha. Umjikelezo wokufinyelela-ukubamba-ukuskrola wenzeka ngemizuzwana. Ukwenza kube nzima, noma kancane — ukuhambisa uhlelo lokusebenza efoldeni, ukufuna iphasiwedi ukuze ulivule, ukushiya ifoni kwenye igumbi — kufaka isikhala. Lesi sikhala yindawo lapho ukukhetha okucacile kungenzeka khona. Abantu abaningi, uma benikezwa umphumela wemizuzwana emibili, bakhetha ukungaskrolisi.

Hlela ukusetshenziswa kwefoni yakho ngokucophelela. Esikhundleni sokuhlola izaziso ngokuphendula (ikhuthazo ngalinye likhiqiza impendulo), chaza izikhathi ezithile zokuhlola. Lokhu kushintsha uhlelo lokuhola olungapheli lwezikhuthazo kube uhlelo oluqondile, olungathokozisi kakhulu.

Vumela i-dopamine yakho ibuyisele emuva. Ukungabi namandla okukhona ezinsukwini zokuqala zokunciphisa ukusetshenziswa kwefoni yakho kuyinto eqinile — kodwa kuyadlula. Ucwaningo lukhombisa ukuthi ibhalansi ibuyiselwa kakhulu phakathi kwezinsuku ezimbili kuya kwezine. Imisebenzi ethile okwamanje engathokozisi izoba nomqondo omuhle futhi. Ukungabi nalutho kuyi-temporary; ukuphulukiswa kuyi-durable.

Qonda umehluko phakathi kokufuna nokuthokozisa. Ucwaningo lwe-neuroscientist uKent Berridge luhlukanisa phakathi kohlelo lwe-"funa" oluqhutshwa yi-dopamine (oluholela ekufuneni nasekutholeni) noluhlelo lwe-"thokozisa" oluqhutshwa yi-opioid (olwakha injabulo yangempela). Ungafuna okuthile kakhulu kodwa ungakujabulela nhlobo. Iningi lokuskrola okungapheli luwukufuna ngaphandle kokuthokozisa. Ukwazi lokhu — ukubona "Ngifuna ukuthatha ifoni yami kodwa angizokujabulela nhlobo" — kuyindlela ephumelelayo yokuphula umjikelezo uma usuhlanganyele nakho.

Umbuzo okufanele ube nawo

Uma uthatha ifoni yakho ngaphandle kokucabanga, ubungazizwa kanjani ngaphambi kwalokho? Ukudangala? Ukukhathazeka? Ukungakhululeki okungacacile? Ukushintsha phakathi kwemisebenzi?

Isizathu sokuqalisa akuvamile ukuba "Ngifuna ukuskena." Ngokuvamile kuyinto engakhululekile ethathwa ifoni okwesikhashana. Ukuqonda le mizwa akususi umuzwa — kodwa kuyawenza ubonakale, futhi imizwa ebonakalayo iyona ongakhetha ngayo.

Sources

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3. Vogel, E.A., Rose, J.P., Roberts, L.R., & Eckles, K. (2014). Social comparison, social media, and self-evaluation. Psychology of Popular Media Culture, 3(4), 206–222.
4. Berridge, K.C., & Robinson, T.E. (1998). What is the role of dopamine in reward: hedonic impact, reward learning, or incentive salience? Brain Research Reviews, 28(3), 309–369.
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