Ukubona abanye bejonga iibhokisi zempumelelo kukunika ukomelela kwe-dopamine kodwa kunokuvusa umona. Ukuziva uzalisekile xa wonke umntu ephumelela kunzima, kwaye ubambekile ebhedini.
Namhlanje, siza kuchaza indlela i-dopamine eyichaphazela ngayo impilo-ntle yethu kwaye sijonge iindlela zokuyeka ukuskrola okungenangqondo.
Indlela iDopamine Addiction eyichaphazela ngayo impilo yakho
Khawufane ucinge ukuba usebenze nzima iveki yonke kwaye ekugqibeleni uphumle ngolwesiHlanu ebusuku ngomboniso owuthandayo weNetflix kunye nesitya sepopcorn. Ulonwabo oluzivayo njengoko ungcamla ukulunywa okokuqala kwepopcorn kwaye uzinze kulo ngumbulelo kwi-dopamine.
Oko kungxama kwe-dopamine kukwenza uzive ulungile kwaye yomeleza ukuba ukuthoba ngomboniso kunye nepopcorn ngumvuzo obalaseleyo womsebenzi owenziwe kakuhle. Ngoko, ngoLwesihlanu olandelayo, usenokukhangela phambili kolu lonwabo lunye—uqhutywa lulindelo lwakho lweemvakalelo ezintle owawunazo ngaphambili.
Okulusizi kukuba, okuchaseneyo kukwayinyaniso: intsilelo kwi-dopamine inokuchaphazela kakubi indlela esiziva ngayo yolonwabo kwaye inciphise inkuthazo, isenza kube nzima kuthi ukuqhubeka sisebenzela kwiinjongo zethu okanye senze izinto ebesikhe sazonwabela.
Kwaye isebenza ngokuchanekileyo ngendlela efanayo nemidiya yoluntu. Ungalulawula njani lo mkhwa, nangona kunjalo?
Iingcebiso ezi-5 kunye namaqhinga okuLahla iDopamine Addiction
Masinyaniseke: awuzukuyeka ukuskrola ngobusuku, kodwa ukusika ixesha lesikrini nge-3% sele kuyinkqubela enkulu! Abanye oorhulumente baphupha ngokubona ukunyuka kwe-3% kuqoqosho lwabo. Nanga amanyathelo amahlanu amancinci onokuwongeza kwindlela yakho yokwakha indlela entsha yokuziphatha:
Gxininisa Kubomi Bokwenene
Siphendukela kwiifowuni zethu xa ubomi bethu obungaxhunyiwe kwi-intanethi buziva bungenanjongo. Ke iqhinga kukuzixakekisa ngenye into xa uziva ufuna ukuskrola. Nantsi imisebenzi yakho emine yemizuzu eli-15 yokuzama endaweni ye-dopamine looping kwiTikTok kangangeyure:
- Journal. Sula ingqondo yakho ngokubhala phantsi iingcamango zakho, iingcamango kunye neemvakalelo zakho
- Mamela umculo ngenyameko. Nika ingqalelo kuzo zonke izixhobo ezikumxube
- Ukudiliza. Lungiselela okanye ucoce indawo encinci kwikhaya lakho ukwenza imvakalelo yokufezekiswa
- Nxibelelana. Ixesha lokujongana nomhlobo okanye wothuse umama wakho ngokungena ngokukhawuleza.
Ziqhelanise noMthetho weMizuzu eli-10
Xa uziva ufuna ukuskrola, zama ukunqumama uze uzibuze, “Ngaba kungxamisekile ngolo hlobo?”
Ukuba akunjalo, vumelana nawe ukuba uya kufumana idosi yakho ye-dopamine looping kwimizuzu engama-30. Misela umda wokuba uza kube uskrola ixesha elingakanani.
Obu buchule bunceda ukulinganisa ukuskrola kwakho ngaphandle kokuvinjwa ngokupheleleyo. Ngokuhamba kwexesha, uya kuqaphela ukuba awuxhomekekanga kangako kwi-dopamine looping kunye nemincili ephantsi.
Susa ii-Apps zokuchitha ixesha
Jonga i-Screen Time app kwifowuni yakho ukubona ukuba zeziphi ii-apps ezithatha uninzi lweshedyuli yakho. Chonga abadli bexesha elikhulu abathathu abaye baba ngumsebenzi wakho wesibini kwaye uthathe ikhefu leeveki ezimbini kubo. Bhala isicwangciso sento oza kuyenza ngeli xesha.
Fumana incwadana encinci kwaye ugcine ijenali yamava akho. Suku ngalunye, bhala phantsi iingcinga kunye neemvakalelo zakho ngaphandle kwezo zisetyenziso.
Sebenzisa ii-Apps ezongeza uluvo kuBomi bakho
Zisa yonke imveliso kunye ne-apps yentlalontle kwiphepha lasekhaya ukuze uzibone rhoqo xa uvula ifowuni yakho. Khangela usetyenziso olukuncedayo ukuba wenze umthambo, ijenali, ukuphefumla, kunye nokucamngca.
Unokongeza iwijethi ukwenza i-app ifikeleleke ngokulula. Ukwenza oku kwi-iOS, cofa ixesha elide isikrini sasekhaya, cofa i icon "+" kwikona ephezulu, kwaye ukhethe iwijethi. Kwi-Android, cofa ixesha elide isikrini sasekhaya, khetha "IiWidgets," emva koko tsala kwaye ulahle iwijethi oyifunayo esikrinini.
Olunye ulonwabo lwemizuzu eli-10 ukusuka ekuskroleni kukuzifumanisa! Phuma entlokweni yakho kwaye ucinge ngeengcinga zakho, iimvakalelo kunye nezenzo zakho. Uya kumangaliswa kukufunda ukuba kungakanani ukuziphatha kwakho akuqhutywa yintando yokuzikhethela kodwa ngeempendulo ezifundiweyo kwiimeko ezidlulileyo. Kwaye ukuba ufuna iqabane kolu hambo, zama Liven. Ngokungafaniyo nokuskrola, usetyenziso lukunceda ukuba uqonde ingqondo yakho kwaye wakhe imikhwa esempilweni ngemisebenzi yokunyusa i-dopamine.
Tshintshela kwiMowudi yeGreyscale
Nciphisa umtsalane obonakalayo wojongano lwefowuni yakho ukwenza ukuba ingakhoboki kangako. Tshintshela isikrini sakho sibe ngwevu (imowudi emnyama namhlophe) ukwenza ukuskrola kungabi namvuzo.
- Kwi-iOS:
Yiya kuSeto > Ukufikeleleka > Idispleyi kunye nobukhulu bombhalo.
Layita izihluzi zeMbala uze ukhethe i-Grayscale
- Kwi-Android:
Yiya ku Useto > Ukufikeleleka > Uphuculo lokubonakala > Ulungiso lombala okanye iGreyscale.
Ukuthoba imibala yefowuni yakho kwehlisa umnqweno wokuskrola ngokungapheliyo, ke uya kuyisebenzisa ngenjongo ngakumbi kunokuzonwabisa.
Ubukhoboka ayisosigwebo sobomi bonke; sisiphumo sokuziphatha. Yiqwalasele, buyisela iimpembelelo ezizenzekelayo ngokuthetha nawe, uze ngokuthe ngcembe wenze imikhwa emitsha. Qala ngemizuzu nje eli-10 ngosuku lwezinye izenzo.
