Kunenombolo efonini yakho ozigqaja ngayo buthule, futhi kufanele uzigqaje. Izinsuku ezingamashumi ayisithupha nantathu. Leyo nombolo yakhiwe ngamakuseni angempela nangezinqumo zangempela ezathathwa ngesikhathi kukhona okulula okwakutholakala. Kungubufakazi ngawe, hhayi umhlobiso.
Namuhla ebusuku leyo nombolo isengozini, futhi nansi ingxenye eyisimanga. Inombolo uqobo yiyona manje engenzeka kakhulu ukuqeda lo mkhuba. Hhayi iseshini oyiphuthelwe. Kodwa ukusethwa kabusha kuye kuziro.
Ikhawunta yochungechunge yakhiwe ngendlela yokuthi uLwesibili olujwayelekile lungasula izinyanga ezimbili zomsebenzi. Lokho kwenza uLwesibili ngamunye ube yisinqumo sokuthi ngabe usewuhlobo lomuntu olwenzayo lokhu, okuwumthwalo omkhulu obekwe ebusuku obubodwa. Ungabugcina ubufakazi bese ususa ubuthakathaka. Bala amasonto owagcinile esikhundleni sezinsuku ezilandelanayo, bese irekhodi liqala ukuziphatha njengerekhodi: liyakhuphuka, lihlale phezulu, futhi awukho uLwesibili olulodwa olulithintayo.
Kufanele ngibale ini esikhundleni sochungechunge?
Bala amasonto owagcinile. Isonto liyabalwa uma wenze leyo nto kathathu, futhi inombolo eyodwa oyithwalayo ngamasonto agciniwe, engakhuphuka futhi engeke yehle.
Yilelo lonke uhlelo. Amaseshini amathathu ngaphakathi kwezinsuku eziyisikhombisa, noma yimaphi amathathu, nganoma yiluphi uhlelo. UMsombuluko, uLwesithathu noMgqibelo kuyisonto eligciniwe. ULwesibili, uLwesihlanu neSonto kuyisonto eligciniwe. Amaseshini amabili amahle nelilodwa elifushane kuyisonto eligciniwe. Uphawula isonto, wengeza okukodwa esamba, bese uqala elilandelayo ngoMsombuluko kungekho okuthwalwe kusuka kwelidlule.
Qaphela ukuthi ukubala kwenzani ngosuku olubi. Ngomkhawulo wamathathu kweziyisikhombisa, ungalahlekelwa yizinsuku ezine bese usagcina isonto. Lawo ngamathuba amane ahlukene okugula, okulibaziseka, okuhamba uhambo, okugqilazwa umsebenzi noma nje ukungabi nomdlandla, futhi akukho nokukodwa kwako okungaqeda lutho. Inguqulo yochungechunge ikunika iqanda. Lesi akusona isilinganiso esithambile, siyisilinganiso esilinganisekayo ekhalendeni langempela hhayi kwelicatshangwayo.
Kungani ukwephula uchungechunge kwenza abantu bayeke nya?
Uchungechunge lwenza ukuphuthelwa kokuqala kubize kakhulu bese okwesibili kube mahhala. Uma ikhawunta isithi ziro, namuhla ebusuku noLwesine olulandelayo kubaluleke ngokulinganayo, futhi yileso sikhala esisibhakabhaka lapho abantu behamba khona.
Bheka lo mqondo ngaphakathi. Ngezinsuku ezingamashumi ayisithupha nantathu, iseshini ngayinye ivikela inqwaba enkulu yamaseshini adlule, ngakho ingcindezi iyakhula njengoba inombolo ikhula. Bese inombolo iyanyamalala nengcindezi ihambe nayo. Akusekho lutho olusele ukuluvikela, ngakho isinqumo esilandelayo asinasisindo nakancane, bese esilandelayo siba nesincane. Okwaqeda umkhuba akubona uLwesibili olulodwa olweqiwe. Kwakungamasonto amathathu emva kwalo, lapho isikoli sasingasabhali lutho owawukwenza.
Isamba samasonto agciniwe siziphatha ngendlela ephambene. Ukuphuthelwa kubiza iseshini eyodwa kwezine ezisele zesonto. Isonto lonke elibi libiza isonto elilodwa esambeni esihlala lapho besikhona. Akukho lutho osuvele ulisebenzele oluke luthathwe, ngakho awukho umzuzu lapho ukuqhubeka kungenanzuzo.
Ingabe ukuphuthelwa usuku olulodwa kungibuyisela emuva ngempela?
Cha. Ucwaningo lwemikhuba olufingqwe kwiBritish Journal of General Practice lwathola ukuthi ukuphuthelwa ithuba elithile lokwenza isenzo akukulimazanga ngokungathi sikhulu ukwakheka komkhuba, nokuthi ukuzenzakalela kwaqhubeka emva kokuphuthelwa okukodwa.
Lolo cwaningo lufanayo lwathola ukuthi ukuzenzakalela kwamisa ngesilinganiso sezinsuku ezingama-66 zokwenza nsuku zonke, okuyisikhathi eside ekhalendeni. Noma yiluphi uhlelo lokubala olunembayo kufanele lusinde ezinyangeni eziningana zempilo evamile, futhi impilo evamile ifaka isifo sesisu, indiza elibazisekile nesonto lapho umsebenzi uphambana. Uhlelo lwakho lwezinzwa selusazi ukuthi lukumunca kanjani lokho. Ikhawunta yiyona kuphela into ekhona egumbini engeke ikwazi.
Uvivinyo olukhulu kunazo zonke olwake lwenziwa ngalokhu lukhomba ngale ndlela efanayo. Ocwaningweni olukhulu lwejimu olwashicilelwa kwiNature, amalungu angaphezu kwezinkulungwane ezingamashumi ayisithupha adluliswa ezinhlelweni ezingamashumi amahlanu nane ezihlukene zamasonto amane, futhi isinyathelo esasebenza kangcono kunazo zonke kwakuyileso esasiklomelisa abantu ngokubuya emva kokuphuthelwa umzuzu wokuzivocavoca. Isinyathelo esawina kucwaningo olukhulu kunazo zonke olwenziwe ngumuntu kwakuwukwenza ukubuya kube shibhile. Ikhawunta yochungechunge yenza kubize.
Amaseshini amangaki ngesonto anele ukuze libalwe?
Amathathu, cishe kunoma yini oyakhayo. Amathathu enzeka kaningi ngokwanele ukuze umkhuba ugcine ubunjalo bawo bokuzenzakalela, futhi anokubekezela ngokwanele ukuze usuku olubodwa olubi nento eyodwa engalindelekile kungakwazi ukuqeda isonto.
Uma into yakho iyeyansuku zonke ngempela, ukuzilolonga ulimi noma insimbi yomculo, beka umkhawulo kwezine bese ugcina isakhiwo esifanayo. Uma inzima, ukugijima okude noma ukuphakamisa okusindayo, ezimbili ngumkhawulo ovikelekayo. Inombolo ibaluleke kancane kunesimo. Umkhawulo uphansi lwesonto, hhayi umgomo wesonto, ngakho isonto elinamaseshini amahlanu lisayisonto elilodwa eligciniwe futhi amabili engeziwe ayinzuzo nje. Lokho kungalingani kwenziwe ngamabomu. Kusho ukuthi isonto elihle ngeke lisetshenziswe ukuzikhulula emasontweni amabili okuphumula, futhi isonto elizacile ngeke lisule lutho.
Bhala umkhawulo phansi ngaphambi kokuqala kwesonto, hhayi phakathi kwalo. Umkhawulo owubeka ngoLwesine ebusuku akuwona umkhawulo, kuyingxoxo yokuxoxisana.
Enye into eyenziwa ngumkhawulo, futhi ibaluleke kakhulu enkathini enzima. Ngoba amathathu angumgqa ophansi hhayi ishejuli, isonto elihambe kabi kakhulu lingasindiswa ngoMgqibelo ekuseni ngaphandle kokuthi noma yini ichazwe njengokusindisa. Uyenzile leyo nto kathathu. Isonto ligciniwe. Akekho odinga ukwazi ukuthi amabili kulawo mathathu enzeka ngempelasonto, ikakhulukazi wena, futhi isamba ekhasini siphatha lelo sonto ngendlela efanayo neyalelo elihlelekile ngaphambi kwalo.
Ngenzani ngesonto engivele ngalahlekelwa yilo?
Lutho. Liphawule njengelingagciniwe, uyeke isamba njengoba sinjalo, bese uqala isonto elilandelayo ngobukhulu obugcwele. Akukho seshini yesijeziso, akukho sonto liphindwe kabili futhi asikho isikweletu.
Umngcele wesonto wenza umsebenzi wangempela lapha. Abacwaningi ababhekisisa lokho abakubiza ngomthelela wokuqala okusha bathola ukuthi ukuvakashela ijimu nokunye ukuziphatha okunamaphupho kuyanyuka emva kwezikhombisi zesikhathi, futhi ukuqala kwesonto elisha kungenye yezikhombisi abazikala. Ugqozi luyanyuka ngempela kulowo mugqa noma uluhlelile noma cha. Ukubala ngamasonto kusho ukuthi uthola okukodwa kwalokho njalo ngezinsuku eziyisikhombisa, kufakiwe, mahhala, kunokulinda uJanuwari.
Gcina isamba endaweni engeyakho. Ikhasi encwadini yamanothi, ikhadi esiqandisini, iseli elilodwa kwisipredishithi. Imigqa eyishumi nambili yamabhokisi ayisikhombisa ephepheni izobamba ikota yonke, futhi iphepha linenzuzo eyodwa engekho kunoma iyiphi i-app: alikwazi ukunquma egameni lakho ukuthi irekhodi lakho manje seliyiziro.
Ukubala isikoli kungokwakho, hhayi okwe-app
Amasonto ayisithupha agciniwe kwayisishiyagalombili yimpendulo yangempela embuzweni wokuthi ngabe lokhu kuyasebenza yini. Amashumi ayisithupha nantathu bese kuba yiziro akuyona impendulo, kuyisimo somoya nje.
Ngakho khetha umkhawulo, uwubhale phansi, uphawule isonto ngeSonto bese ungeza okukodwa esambeni esikhuphuka njalo kuphela. Bese ususa umkhawulo uye phezulu uma ufuna okwengeziwe. Wenze usuka kwamathathu uye kwamane uma amane etholakala ngempela, wenze amahlanu inyanga ngesikhathi inkathi ithule, bese uwuvumela ubuyele kwamathathu uma ikota isinda. Isibalo siyakusinda konke lokho, okuyiyona kanye inhloso. Irekhodi elingamunca isonto elibi yilona kuphela uhlobo olusazoqhubeka eminyakeni emihlanu, futhi iminyaka emihlanu yamasonto agciniwe izokwedlula noma yiluphi uchungechunge owake wathumela.
Imithombo
- British Journal of General Practice, Making health habitual: the psychology of 'habit-formation' and general practice
- Nature, Megastudies improve the impact of applied behavioural science
- Management Science, The Fresh Start Effect: Temporal Landmarks Motivate Aspirational Behavior