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

Indlela yokuziphatha eyenza umuntu aqhubeke nokuskrola ngokungenakuyeka yahlonzwa isazi sokusebenza kwengqondo u-B.F. Skinner ngeminyaka yawo-1950. Ezivivinyweni zakhe ngamagundane, wathola ukuthi ukuqiniswa okungaqhubeki njalo — umvuzo ofika ungabikezeleki, kwesinye isikhathi ngemva kokucindezela isibambo kanye, kwesinye isikhathi ngemva kwamashumi amahlanu — kwenza ukuthi aqhubeke ecindezela isibambo isikhathi eside kunemivuzo eza njalo. Amagundane acishe angakwazi ukuyeka, ngoba ukuyeka kwakungase kusho ukuphuthelwa umvuzo olandelayo.

Izinkundla zokuxhumana ziwuhlelo lwezikhumbuzo ezihlukahlukene. Iningi lokho okudlula kukho alikho phezulu noma alihambisani. Kodwa kwesinye isikhathi — ngendlela engalindelekile — kukhona okuthile okujabulisayo, okuhlekisayo, noma okuthinta imizwa. Le ndlela engalindelekile yenza kube nzima ukuyeka endaweni enengqondo. Ubuchopho bakho sebufundile ukuthi okuthunyelwe okulandelayo kungaba okuhle. Ukuhamba manje kusho ukuthi ungase uphuthume ukukuthola.

Ukwenyuka okukhulu kwe-dopamine akuveli ekutholeni umvuzo — kuvela ekuwufuneni ngokuzama ukuwuthola. I-dopamine ngokuyisisekelo iwuphawu lokubikezela nokushukumisela. Ezifundweni ngezinkawu, ama-neuron e-dopamine abonisa umsebenzi oqhubeka isikhathi eside kakhulu lapho umvuzo ubungaqinisekile kunokuthi uqinisekisiwe (Fiorillo et al., 2003). Yingakho ukupheqa kubonakala kukhanga ngisho nalapho wazi kahle ukuthi okuqukethwe akukufanele 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-Computers in Human Behavior 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?

Uzovame ukufunda ukuthi ukupheqa "kwehlisa ama-dopamine receptors akho". Lokho kukhonjisiwe ngezidakamizwa, hhayi ngama-phonel. Okusungulwe kahle kulula kakhulu: imivuzo oyithola kalula futhi kaningi ilahlekelwa kancane amandla ayo (habituation), kanti nezimpawu ezibikezela yona zisalugcinile udonso lwazo. Ngakho iseshini ngayinye iletha okuncane, kodwa isifiso sokuvula i-app sihlala siqinile.

Umuzwa wokungabi nalutho ngemva kweseshini ende yokupheqa akuwona nje isithukuthezi. Uchithe ihora kokuqukethwe okuklanyelwe ukuba kube okusha kakhulu futhi kube namandla kunempilo evamile, futhi izinto zempilo yangempela — ingxoxo, ukufunda, ukuhamba, ukupheka — zizwakala zicaba uma ziqhathaniswa. Hhayi ngoba zingenamvuzo, kodwa ngoba umehluko uba mkhulu kakhulu ngemuva nje kokubeka phansi ifoni.

Lokhu kudala umjikelezo: uzizwa ungaphansi, uthatha ifoni ukuze uzizwe ungcono, uzizwa kabi ngemuva kwalokho, uthatha ifoni ukuze uzizwe ungcono. Umjikelezo ngamunye uqinisa 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 “vele uyeke” kudinga ukuthi i-prefrontal cortex iqhubeke inqoba uhlelo lwe-limbic olusebenzisa izimpendulo ezizenzakalelayo nezifundile. Uhlelo lwe-limbic lushesha, ludla amandla amancane, futhi lusebenza ngaphandle kokuqaphela. I-prefrontal cortex ihamba kancane futhi idinga umzamo, futhi kulula kakhulu ukuyicindezela uma ukhathele, ucindezelekile, noma uphazamisekile.

Njalo uma ukwazile ukumelana nokuthatha ifoni yakho, ubusebenzisa amandla okuzibamba — wona angathembeki, ikakhulukazi uma ukhathele noma ucindezelekile. Njalo uma wehlulekile, akusho ukuthi ubuthaka. Lo mkhuba uvele usebenze ngaphambi kokuba kube nesinqumo esenziwe ngamabomu.

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

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.

Linda udlule esigabeni esibuthuntu. Lokho kuzizwa kuyisicaba ezinsukwini zokuqala zokunciphisa ukusebenzisa ifoni kuyiqiniso — kodwa kuyadlula njengoba umehluko uncipha futhi imikhuba emisha isizinzile. Akukho sikhathi esibekiwe; abantu abaningi babona ushintsho emasontweni ambalwa. Isithukuthezi sesikhashana; ukululama kuhlala isikhathi eside.

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 sitholakala ngokuvamile singekho "Ngifuna ukuskena." Ngokuvamile, kuyisimo esingajabulisi esitholakala lapho ifoni ikwazi ukusisusa okwesikhashana. Ukuhlonza leso simo akususi umuzwa — kodwa kwenza kube sobala, futhi imizwa esobala iyona ongakhetha ngayo. Uma uzibuza ukuthi ukuskena kwakho kudlulelani ekubeni kube inkinga, umhlahlandlela wethu ku-izimpawu zokuncika efoni ulandela izinkomba ezilinganiswa ngocwaningo.

Sources

1. Skinner, B.F. (1938). The Behavior of Organisms. Appleton-Century-Crofts.
2. Stothart, C., Mitchum, A., & Yehnert, C. (2015). The attentional cost of receiving a cell phone notification. Journal of Experimental Psychology: Human Perception and Performance, 41(4), 893–897.
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.
5. Alter, A. (2017). Irresistible: The Rise of Addictive Technology and the Business of Keeping Us Hooked. Penguin Press.
6. Harris, T. (2016). How Technology is Hijacking Your Mind. Thrive Global.
7. Fiorillo, C.D., Tobler, P.N., & Schultz, W. (2003). Discrete coding of reward probability and uncertainty by dopamine neurons. Science, 299(5614), 1898–1902.

Indlela esicwaninga futhi sibuyekeze ngayo lokhu