Amathiphu asheshayo
- Yishaje kwenye ikamelo namuhla ebusuku.
- Gcina itafula lesidlo sakusihlwa lingenafoni.
- Yima bese uqamba igama lomuzwa ngaphambi kokudonsela ifoni.
Cabanga ngesikhathi sokugcina uphakamisa ifoni yakho ukwenza into eyodwa ngokushesha. Mhlawumbe ukubheka isimo sezulu. Ngemva kwemizuzu engamashumi amabili uyaphaphama, isimo sezulu usangakasibheki, uzizwa umubi kancane ngokungacaci kunalapho uqalile, futhi ungaqiniseki nokuthi isikhathi sihambe kuphi. Iningi lethu liyakwazi lokhu kushelela ngqo. Kwenzeka kubantu abazithandayo izingcingo zabo, nakubantu abazenyanyayo, nakubantu abaqiniseka ukuthi bayakwazi ukuzibamba.
Lokhu akuyona inkulumo emayelana namandla okuzibamba. Ukudonseleka okuzwayo kungokoqobo, futhi kuningi kwakho okuklanywe ngamabomu. Ama-app owasebenzisa kakhulu akhiwe futhi alungiswa ngabantu abahlakaniphe kakhulu abasebenza ukuze bakugcine uwavula njalo. Awubuthakathaka ngokulahlekelwa yimizuzu engamashumi amabili esikrinini esakhelwe ukuthatha imizuzu engamashumi amabili. Ngakho ake sibeke phansi lokhu kuzizwa unecala. Umbuzo owusizo mncane futhi umnene: yikuphi osukwini lwakho lapho ifoni ikubiza khona okuthile ngempela, futhi yisiphi isinguquko esisodwa esingabuyisela leso sicucu?
Ubudlelwano, hhayi umkhuba omubi
Igama abantu abavame ukulisebenzisa elithi "ukukhonza" (addiction), futhi ngezinye izikhathi liyafaneleka, kodwa kithi iningi liyisithombe esingalungile. Ifoni yakho iwusizo ngempela. Igcina izithombe zakho, amamephu akho, abantu bakho, umculo wakho, nomlayezo wombhalo odadewenu obujabulela ukungawuphuthelwa. Ukuyiphatha njengoshevu ohluleka ukuwumelana nawo kuvame ukudala amahloni, futhi amahloni aziwa kahle njengomshayeli omubi wesisusa. Avame ukukubuyisela ngqo esikrinini ukuze uthole impumuzo.
Ubudlelwano buyindlela engcono yokucabanga ngakho. Ubudlelwano bungaba seduze kodwa busanemingcele. Ungamthanda umuntu kodwa ungafuni ukuba abe sekamelweni ngo-2 ekuseni. Ungayazisa into kodwa usanquma ukuthi ayivunyelwe ukuphazamisa isidlo sakusihlwa. Umgomo akuyona ifoni encane ngenxa yayo ngokwayo. Yifoni esebenzela impilo yakho esikhundleni sokuyilawula buthule.
Lapho i-American Psychological Association yenza ucwaningo ngamaMelika mayelana nobuchwepheshe nengcindezi, yathola iqembu eyalibiza ngokuthi "ababheki abangapheziyo," abantu ababheka i-imeyili, imilayezo yombhalo, kanye nezinkundla zokuxhumana usuku lonke. Babengaba yingxenye eyodwa kwezimbili yalabo ababuzwa, futhi njengeqembu babika ingcindezi ephakeme kunabantu ababebheka kancane. Lokho akusho ukuthi ukubheka ifoni yakho kubangela ukuwohloka. Kusho ukuthi isimo sokuhlala uvulekile njalo sinenani, futhi abaningi bethu bayalikhokha ngaphandle kokukhetha ukwenza njalo.
Lapho inani livela khona ngempela
Kuyasiza ukuba nemininingwane, ngoba ukuthi "izingcingo zimbi" akukho sobala ngokwanele ukuthi ungenza okuthile ngakho. Kubantu abaningi ukungqubuzana kwangempela kuhlala ezindaweni ezintathu.
Ukunaka kwakho, kuhlukaniswe kwaba yingcosana
Sonke isaziso siyisicelo esincane sokuba uyeke lokho okwenzayo bese ubheka. Ngisho noma ungabheki, ingxenye yengqondo yakho iyasibona lesi saziso bese iphazamiseka. Yenza lokho izikhathi ezingamakhulu ambalwa ngosuku bese uchitha amahora akho usesimweni sokunaka okungaphelele, ungakaze ube sekusebenzeni okuphambi kwakho ngokugcwele, futhi ungakuyeki ngokuphelele. Lowo muzwa oqhekekile, umuzwa wokumatasa usuku lonke kodwa ungaqedi lutho, imvamisa akuyona inkinga yokugxila. Yinkinga yokuphazamiseka egqoke izingubo zenkinga yokugxila.
I-Cleveland Clinic iphawula ukuthi umMelika ophakathi ubheka ifoni yakhe izikhathi ezingamashumi amaningi ngosuku, cishe amashumi ayisishiyagalolunye nangaphezulu. Iningi lalezo zikhathi zokubheka akuzona izinqumo. Yimikhuba ezenzakalelayo, isandla esidonsela ephaketheni ubuchopho bungakacabangi.
Ubuthongo bakho
Le nto inesayensi ecace kakhulu ngemuva kwayo, futhi kufanele uyazi. Isikrini osiskrolayo embhedeni sikhipha ukukhanya okuluhlaza okwesibhakabhaka, futhi lokho kukhanya kutshela ubuchopho bakho ukuthi kusesemini, okucindezela i-melatonin, ihomoni ekuvumela ukuthi ulale. Abacwaningi base-Harvard baqhathanisa ukukhanya okuluhlaza okwesibhakabhaka nokukhanya okuluhlaza okotshani okuqhakaza ngokulinganayo, bathola ukuthi ukukhanya okuluhlaza okwesibhakabhaka kwabamba i-melatonin phansi isikhathi esicishe siphindwe kabili, kwashintsha newashi langaphakathi lomzimba cishe ngokuphindwe kabili. Iseluleko sabo esisobala: yeka ukubuka izikrini ezikhanyayo amahora amabili kuya kwamathathu ngaphambi kokulala.
Lokho kuyinselele enkulu kubantu abaningi, futhi ukukhanya kuyingxenye nje eyodwa yenkinga. Okuqukethwe kugcina ingqondo yakho ivulekile nayo. Isihloko esicindezelayo, i-imeyili yomsebenzi, ukuqhathanisa obungakudingi, konke kufika ngqo ngesikhathi uzama ukucisha. Awudingi ukuba uphelele kulokhu ukuze uzuze. Ngisho nokususa ukuskrola embhedeni ukuyisa kwenye ikamelo kuyinzuzo yangempela.
Abantu abaphambi kwakho
Kunenani elithule kakhulu elingavezwa ezibalweni zesikhathi sesikrini. I-APA inegama layo: "ukuba khona okungekho" (absent presence). Usekamelweni nomuntu othile, kodwa ukunaka kwakho kukwenye indawo esandleni sakho. Ubuchwepheshe buhle kakhulu ekukuxhumaniseni nabantu abakude. Abukho buhle kangako ekukuxhumaniseni nomuntu ohlezi ngaphesheya kwetafula, futhi ngezinye izikhathi buyavimbela ngempela. Ifoni ebhekise phezulu phakathi kwabantu ababili iyayishintsha ingxoxo ngisho noma ingakhanyi nhlobo. Nobabili niyazi ukuthi ingakhanya.
Yileli nani elivame ukungena kancane kakhulu futhi elilimaza kakhulu. Isikhathi sesikrini ungasilinganisa. Leyo mizuzwana emincane emingaki obungekho kuyo ngokugcwele, indaba yangaphambi kokulala oyifunde uyiqeda phakathi, umngane oye wathula ngoba ubugqolozele phansi, lokho akubhaliswa ndawo. Kuvele kuqongelele buthule kube umuzwa ongacacile wokuqhelelana nabantu ongathi babaluleke kakhulu. Izindaba ezinhle ukuthi yileli futhi inani okulula kunawo wonke ukulibuyisa. Akudingi uhlelo. Kudinga ukubeka ifoni kwenye ikamelo ingxoxo eyodwa bese ubona ukuthi yini ebuya ekugxileni.
Izinguquko ezincane ezenza okukhulu kunosayizi wazo
Awudingi indawo yokuphumula yokuhlanza idijithali noma ifoni yakudala evulekayo. Udinga izinguquko ezimbalwa endaweni ozungeze ukuze into elula nento enhle zihambisane kaningi. Ukungqubuzana yiwo umqondiso lapha. Yenza ukuziphatha okuwusizo kube lula kancane bese okubizayo kube nzima kancane, futhi amandla akho okuzibamba athole ukuphumula.
- Nciphisa izimemezelo, kodwa ungazibulali zonke. Thulisa imidlalo, iziqophelo zezindaba, nama-app amemezela izinto ongakaze uzicele. Gcina izingcingo nemilayezo evela kubantu obathandayo. Kunendlela ehlakaniphile emaphakathi lapha, futhi ucwaningo luyayeseka. Ekuhlolweni okukodwa kwendawo, abantu abathola izimemezelo zabo zisongwe zaba amaqoqo ambalwa ahleliwe ngosuku, kunokuchichima okungapheziyo, bazizwa bengacindezelekile kangako, begxile kakhudlwana, futhi belawula izingcingo zabo kangcono. Isiphetho okufanele usazi: abantu abacisha izimemezelo zabo ngokuphelele abenzanga kahle kunabo bonke. Bazizwa bekhathazeka kakhulu futhi besaba ukuphuthelwa okuthile, abaningi bagcina bebheka nakakhulu ukuze balungise. Indawo enhle akukhona ukuthula. Kungukunquma ukuthi ifoni ivunyelwa nini ukukuphazamisa esikhundleni sokuyiyeka inqume yona.
- Khipha ifoni ekamelweni lokulala. Yishaje ngaphesheya kwekamelo, noma okungcono, kwenye ikamelo ngokuphelele. Thenga iwashi le-alamu elishibhile ukuze "kodwa yiyona alamu yami" liyeke ukuba yisizathu sokuthi libe amasentimitha ambalwa ebusweni bakho ubusuku bonke. Uma ukuyikhipha ngokuphelele kubonakala kukhulu kakhulu, qala ngemizuzu engamashumi amathathu yokugcina ngaphambi kokulala.
- Susa isihaqa esikrinini sakho sasekhaya. Ama-app agwinya isikhathi sakho akufanele abe yinto yokuqala isithupha sakho esiyitholayo. Wafihle efolda ekhasini lokugcina. Imizuzwana emibili engeziwe yokusesha ngokuvamile yanele ukuphazamisa lo mkhuba ozenzakalelayo futhi ikuvumele ukuthi uzibuze ukuthi ubuhlose ngempela yini ukuwuvula.
- Khetha izindawo ezimbalwa ezingenafoni. Itafula lesidlo sakusihlwa. Imizuzu eyishumi yokuqala ngemva kokungena emnyango. Ukuhamba ngezinyawo ngaphandle kwama-earbuds. Lokhu akudingi kube yimithetho oyiphoqelela ngokungqubuzana. Kucabange njengezikhewu ezincane oziyeka zivuleke ngamabomu.
- Shintshanisa ukuskrola okungapheli ngokuthile okunesiphetho. Enye yezizathu zokuthi ama-feed anamathele kangaka ukuthi awapheli. Kuhlala kukhona okwengeziwe. Incwadi, isahluko, isiqephu esisodwa, ingxoxo yangempela, lezi zinto zinemikhawulo, futhi imikhawulo ikuvumela ukuzizwa uqedile. Ukuba nokuthile eduze ongakufinyelela esikhundleni se-feed kwenza lo mshintsho ube lula kakhulu.
Lapho uphawula isifiso
Okuningi kokudonsela ifoni kuyindlela yokungazwa okuthile. Isithukuthezi, ukuba wedwa, ukuqhamuka kokukhathazeka, ukungakhululeki komzuzu ongahleliwe. Ifoni ilapho futhi ivala isikhala ngokuthembeka, ngakho isandla siya ephaketheni ngaphambi kokuba ubone noma yikuphi kwakho.
Ungakuphazamisa lokho ngaphandle kokulwa. Ngesikhathi esilandelayo uzibamba udonsela ifoni, yima umoya owodwa bese uzibuza ukuthi ubuzizwa kanjani umzuzwana odlule. Awudingi ukulungisa umuzwa. Ukuwuqamba nje, "yeka, ngizwa isithukuthezi," "ngigwema le imeyili," "ngizizwa ngishiywe ngaphandle," kuvame ukukhulula i-autopilot. Ngezinye izikhathi uzobe usaphakamisa ifoni, futhi lokho kulungile. Ngezinye izikhathi ukuphawula kwanele ukuyibeka phansi bese uvumela lowo mzuzu omncane, ongakhululekile, nokwazi ngokuphelele ukusinda kuwo, udlule nje. Leyo mizuzu edlulile yilapho ubudlelwano obuzolile nefoni bakhiwa khona ngempela.
Kuyasiza ukwazi ukuthi yini ngempela oyifunayo lapho uyidonsela. Isikhathi esiningi isifiso sangempela akuyona nhlobo ifoni. Kungukuphumula, noma ubungane, noma isihlava sento ethakazelisayo, futhi ifoni iwumshini wokudayisa oseduze kakhulu nje. Uma ukwazi ukuqamba lesi sifiso, uvame ukukwazi ukusinika ukudla ngenye indlela engcono. Uzwa isithukuthezi? Phumela ngaphandle imizuzu emibili. Uwedwa? Thumela umlayezo kumuntu oyedwa wangempela esikhundleni sokuskrola udlule ikhulu. Ushukumele futhi awukwazi ukuzola? Ukuphefumula kancane kwenza okungaphezu kwalokho i-feed engakwenza. Ifoni akuyona kuphela into evala lezi zikhala. Iyona nje esheshayo, futhi ukushesha akufani nokuba kuhle.
Zithobele kancane ngakho konke lokhu. Uzobuyela emuva. Uzoba nesonto lapho ifoni inqoba wonke umzuliswano, ngokuvamile isonto lapho okunye empilweni yakho kunzima, ngoba yilapho kanye induduzo elula imemeza kakhulu khona. Ukushelela akubona ubufakazi bokuthi umzamo wehlulekile. Thatha umngcele owodwa uwubuyise bese uqhubeka. Inhloso ngumkhuba wesikhathi eside, hhayi irekhodi eliphelele.
Lapho kufanelekile ukuthola usizo olwengeziwe
Kubantu abaningi, izinguquko ezingenhla zanele ukuzizwa ungcono ngokubalulekile. Ngezinye izikhathi, nokho, ifoni ikhomba into enkulu, futhi kufanelekile ukwethembeka ngalokho.
Uma uzame ukunciphisa izikhathi ezingaphezu kokukodwa futhi ngempela ungakwazi, uma ukudonsela ifoni ikakhulukazi kungukubalekela ukukhathazeka noma umoya ophansi noma izinkumbulo ongathanda ukungahlali nazo, uma ubuthongo bakho noma umsebenzi noma ubudlelwano bakho obuseduze kakhulu buthola umonakalo wangempela futhi kungaguquki, ifoni ingase ibe uphawu esikhundleni sembangela. Akukho kulokho okuyisici sobuntu esibi. Kuwuphawu lokuthi okuthile okungaphansi kudinga ukunakwa, nokuthi udokotela wengqondo noma udokotela wakho angakusiza ngokungaphezu kwalokho isilungiselelo sesikhathi sesikrini esingakwenza. Ukufinyelela usizo akukhona ukuvuma ukwehlulwa. Kuyisenzo esifanayo nesikhathi esithile lapho ubungacela usizo ngento ongakwazi ukuyithwala wedwa.
Ubudlelwano obunempilo ngcono nefoni yakho ngeke bulungise yonke into. Buzokubuyisela izinto ezimbalwa zangempela, nokho: ukuhlwa okuzolile, ihora ongazange ulilahle, ukunaka okugcwele komuntu ophambi kwakho. Qala ngesinguquko esisodwa kuleli sonto. Bona ukuthi kuzwakala kanjani ukuba nengxenyana yakho futhi.
Imithombo
- Harvard Health Publishing, Blue light has a dark side
- Cleveland Clinic, 4 Reasons to Do a Digital Detox
- American Psychological Association, Treating the misuse of digital devices
- American Psychological Association, Stress in America 2017: Technology and Social Media
- Fitz, Kushlev, et al., Batching smartphone notifications can improve well-being (Computers in Human Behavior, 2019)