Amathiphu asheshayo
- Fihla uhlelo lokusebenza kube nokuthinta okumbalwa ukufika kulo.
- Shaja ifoni yakho ngaphandle kwekamelo lokulala.
- Ngaphambi kokuba uskrole, qamba lokho okufunayo ngempela.
Ngokuvamile kuqala ngesizathu. Uvula ifoni yakho ukuze ubheke isimo sezulu, noma umlayezo, noma ukuthi into obukhathazeke ngayo imbi njengoba ubusaba yini. Bese ifidi ithatha izintambo. Esinye isihloko esethusayo siholela kwesinye, isithupha sakho siyaqhubeka sinyakaza ngokwaso, futhi kukhona lapho uyeka ukufundela ulwazi bese uqala ukufunda ngoba ungakwazi ncamashi ukuyeka. Ngesikhathi uphakamisa amehlo, umhlathi wakho uqinile futhi akukho lutho oluxazululiwe.
Leyo ndlela yokwenza manje inegama. Abantu bayibiza ngokuthi i-doomscrolling: ukudonswa ukuba uqhubeke udla izindaba ezimbi ngale kwendawo lapho zikusiza khona, ngisho noma zikwenza uzizwe umubi kakhulu. Uma uke wakwenza, awubuthakathaka futhi awuphukanga. Usebenzisa idivayisi eyakhiwa, ngamabomu impela, ukuba kube nzima ukuyibeka phansi, kanye nangaleyo mizuzu lapho ukugada kwakho kuphansi kakhulu.
Kungani ubuchopho bakho buqhubeka buluma
Enye ingxenye yalokhu iwuhlelo lwasendulo. Ukunaka komuntu kuthambekela osongweni. Okhokho bethu ababephawula ukuxokozela otshanini bese becabanga okubi kakhulu babevame ukuphila isikhathi eside kunalabo ababekushaya indiva, ngakho sazuza ubuchopho obuphatha izindaba ezimbi njengeziphuthumayo nezindaba ezinhle njengezingakhethwa. Lokho kuthambekela kunegama, i-negativity bias, futhi isikrini esigcwele izinhlekelele sifika kukho njengokhiye esikhiyeni.
Enye ingxenye wumklamo. Ifidi engapheli ayinaphansi futhi ayinandawo yemvelo yokuma, ngakho isexwayiso esincane esivame ukukutshela ukuthi "sekwanele" asifiki neze. Ikhasi liyaqhubeka nje ligcwala futhi. Ngaphezu kwalokho, okuqukethwe okucasula futhi okwesabekayo kakhulu kuvame ukuhamba ibanga elikhulu, ngakho unomshini okuphakela into ncamashi umtholi wosongo wakho ongeke ayishaye indiva, ngaphandle komphetho ongangqubeka kuwo.
Bese kuba khona ugibe olungaphansi kwakho konke. Uma unovalo, ukuskrola kuzwakala kufana nokwenza okuthile ngaleyo nto onovalo ngayo. Kuzwakala kufana nokuhlala wazi, uhlale ulungile, uhlale uphephile. Kodwa ukukhululeka akufiki neze, ngoba kuhlala kukhona okunye ukubuyekezwa. Uvalo lushayela ukubheka, ukubheka kondla uvalo, futhi umjikelezo uyaqina. Odokotela abafunda lokhu bakuchaza njengomkhuba ongasebenza cishe wonke ngokuzenzakalelayo. Awunqumi ukuskrola. Uyekile nokunquma nhlobo.
Lokhu kukubiza okuthile ngempela
Bekungaba lula ukukushaya indiva njengokucasula kwesimanje. Ucwaningo luthi kungaphezu kwalokho.
Iqembu lase-Texas Tech lenza inhlolovo kubantu abadala abangaba yi-1,100 mayelana nemikhuba yabo yezindaba futhi lathola ukuthi cishe oyedwa kwabayisithupha wakhombisa izimpawu zalokho ababekubiza ngokudla izindaba okuyinkinga kakhulu: izindaba eziphazamisa impilo yansuku zonke, okunzima ukuzidedela, ezicindezela ezinye izinto. Abantu abakulelo qembu babika amazinga aphakeme kakhulu empilo yengqondo neyomzimba embi kunabo bonke abanye. Umsebenzi ohlukene owakha "isikali se-doomscrolling" uxhume lokhu kuziphatha nokucindezeleka kwengqondo okuphakeme kanye nempilo enhle ephansi, ukwaneliseka empilweni, kanye nomuzwa wokulinganisela.
Uhlobo lwansuku zonke luthule kakhulu kodwa luyajwayeleka. Ubuthongo obungezi ngoba ubheke ifoni yakho embhedeni. Ukwesaba okuphansi, okuvungazayo okukulandela kuze kube sekuseni okulandelayo. Ukucasuka nabantu abasekamelweni ngenkathi ukunaka kwakho kukwenye indawo esikrinini. Akukho kulokho okuyiphutha lesimilo. Yilokho okwenzekayo uma uqhubeka uthela isexwayiso esimisweni somuzwa esingenayo indlela yokwenza okuningi kwako.
Izinguquko ezincane ezixegisa isibopho
Akudingeki uyeke ifoni yakho noma ufunge ukungazibheki izindaba. Okusebenzayo ukwenza ukuskrola kungabi kokuzenzakalelayo kangako futhi kube okukhethwe kancane. Izinto ezimbalwa ezifanele ukuzama, cishe ngohlelo lokuthi zilula kangakanani.
Faka izithiyo futhi
Ifidi isebenza ngoba ayinazithiyo. Ngakho engeza ezimbalwa.
- Susa izinhlelo zokusebenza ezikudonsayo esikrinini sakho sasekhaya, noma uziyise efolodeni enokuthinta okumbalwa ukufika kuyo. Umzuzwana owengeziwe uvame ukwanela ukukuvusa ngaphambi kokuba uqale.
- Vala izaziso zezindaba nezokuxhumana. Wonke ubhaji obomvu uyisimemo sokubuyela ngaphakathi. Usengabheka ngamabomu; ngeke nje ubizwe.
- Shintshela isikrini sakho kube umbala ompunga ngamahora lapho uvame ukujika khona. Ifidi empunga ayikhangi kakhulu njengekhanyayo, futhi iwuphawu olucacile obuchosheni bakho lokuthi usemkhubeni ohlukile.
Yinike isikhathi nendawo
I-doomscrolling ichuma ezikhaleni: embhedeni, kusofa, endlini yangasese, elayinini. Kunalokho zama ukunika izindaba isitsha. Khetha iwindi, mhlawumbe imizuzu eyishumi nanhlanu noma engamashumi amabili kanye noma kabili ngosuku, hlala phansi, ubheke, bese uyayeka. Ukufunda izindaba ngesikhathi esimisiwe, uhleli, kuyisenzo esihluke ngokuphelele ekukumunceni ulele phakathi kwamabili.
Uhlobo oluvikela kakhulu lwalokhu ukugcina ifoni ngaphandle kwekamelo lokulala. Iwashi lokuvusa elishibhile lisho ukuthi awulidingi etafuleni lasebusuku, okususa kokubili ukuskrola kokugcina kwebusuku nokokuqala kwasekuseni. Lezo zimbili zivame ukuba zimbi kakhulu.
Zibambe usenzweni
Ukuskrola okuningi akubonakali kumuntu okwenzayo. Ikhono okumele ulwakhe ukuphawula.
- Uma ufinyelela efonini, yima ukuphefumula kanye bese uzibuza ukuthi yini oyifunayo ngempela. Kwesinye isikhathi kukhona impendulo yangempela. Ngokuvamile eqotho ithi "ngizizwa nginovalo futhi ngifuna ukwenza okuthile ngezandla zami."
- Uma kuwuhlobo lwesibili, qamba umuzwa esikhundleni sokuwondla. "Ngiyesaba" noma "ngikhungethwe" iyinto ewusizo kakhulu ozozisho yona kunezinye izihloko ezingamashumi amabili.
- Bese wenza okuthile ngomzimba ngemizuzwana engamashumi ayisithupha elandelayo. Sukuma, welula umzimba, thatha ingilazi yamanzi, phumela ngaphandle. Unika amandla angaphumuli indlela ehlukile yokuphuma.
Akukho kulokhu okudinga ukuba kuphelele. Inhloso akukhona ukuba ungaskroli neze. Ukuskrola ngamabomu kaningi kunokuskrola ngokuzenzakalelayo.
Nakekela ukwesaba okungaphansi
Kwesinye isikhathi izindaba ayizona ngempela inkinga; ziyindlela etholakala kakhulu yovalo olufuna lapho lungahlala khona. Uma ungenza okuthile ngokukhathazeka, yenza into eyodwa eqinile ngakho bese uvumela lokho kwanele kulolo suku. Uma ungakwazi ukwenza okuthile ngakho, okuyiqiniso kokuningi okudlula efidini, khona-ke isenzo esinomusa kakhulu ukuyeka ukwenza sengathi ukuskrola okunye kuzosiza. Ukukhuluma ngakho nomngani, ukuphumela ngaphandle, noma ukwenza okuthile ngezandla zakho kuvame ukuzolisa umzimba obhajwe esimweni sokuqapha kangcono kakhulu kunalokho okwenziwa ulwazi olwengeziwe.
Uma kukhulu kunomkhuba
Lezi zinyathelo zisiza abantu abaningi bathole izintambama zabo nobuthongo babo babuye. Kwesinye isikhathi azanele, futhi lokho kufanele ukuthathe njengokubalulekile kunokuqhubeka nokuziphoqa.
Uma isifiso sokubheka sizwakala singaphandle kokulawula kwakho ngempela, uma sihodla ubuthongo bakho, umsebenzi wakho, noma ubudlelwano bakho, noma uma ukwesaba okuvusayo kunganyuki ngisho noma ifoni ibekwe phansi, lokho kukhomba into i-athikili yokuzisiza engeke iyilungise ngokwayo. Kuyafana nanoma yisiphi isikhathi lapho umhlaba uzwakala ungabhekeki nalowo muzwa ongadluli. Ukufinyelela kudokotela noma kumelaphi akukhona ukusabela ngokweqile. Uvalo nomoya ophansi kujwayelekile futhi kuyelapheka, futhi ochwepheshe angakusiza uhlukanise ukuthi ukuskrola kuyinkinga noma kuwuphawu lwayo. Ukucela lolo sizo kungenye yezinto ezicabangela kahle ongazenza, futhi akudingeki ulinde kuze kube izinto ziba zimbi kakhulu ukuze wenze lokho.
Imithombo
- Cleveland Clinic, Indlela Yokugcina Ekumiseni I-Doomscrolling
- EurekAlert / Texas Tech University, Ukukhoseleka ezindabeni kuxhunywe hhayi kuphela nempilo yengqondo embi kodwa nempilo yomzimba futhi
- PubMed, Ubanjwe Emhlabeni Oyingozi: Ukudla Izindaba Okuyinkinga Nobudlelwano Bakho Nokungaphili Kahle Kwengqondo Nomzimba
- National Center for Biotechnology Information, Isikali Se-Doomscrolling: Ukuhlobana Kwaso Nezimpawu Zobuntu, Ukucindezeleka Kwengqondo, Ukusetshenziswa Kwezokuxhumana, Nempilo Enhle