So woabrɛ wɔ mfiridwuma ho nimdeɛ ho? Momma yɛnhwɛ akwan 5 a wobɛfa so reboot wo ho!

So wote nka nso sɛ woabrɛ kɛse bere a wode da mũ nyinaa adi dwuma wɔ wo fon anaa laptop so akyi no? So woda anadwo, wo ne wo nnamfo bɔ nkɔmmɔ, na wokɔ sohyial media so, na afei ade kyee anɔpa no wosɔre a wote nka sɛ woabrɛ na woabrɛ? Ɛno ne ɔhaw a mo mu mmerante ne mmabaa pii wɔ nnansa yi. Enti ɛnnɛ, momma yɛnka sɛnea yɛbɛtumi ama yɛn nipadua ne yɛn adwene ahomegyeɛ pa berɛ a yɛredi saa mfiridwuma nnwinnadeɛ yi ho dwuma na yɛde ahoɔden foforɔ ahyɛ da no ase, te sɛ kɔmputa a ‘wobɛsan ahyɛ aseɛ’, sɛdeɛ wo ankasa ‘wobɛsan ahyɛ aseɛ’ no ho asɛm.

Dɛn nti na tech a wɔde bedi dwuma anadwo no yɛ asiane?

Sɛ yɛbɛka no tiawa a, text message a wode mena na wogye wɔ wo fon so anadwo no betumi asɛe wo nna kɛse. Wo de susuw ho hwɛ, sɛ woda ntɛmntɛm na mpofirim ara wo fon bɔ anaasɛ wosow a, dɛn na ɛbɛba? Anka wo nna bɛsɛe, ɛnte saa? Ɛtɔ da bi mpo a, anka worentumi nna bio. Saa nna a wonnya, anaa nna a wonnya yi betumi asɛe wo da mũ nyinaa.

• Wo adwene sesa: wo bo fuw kɛkɛ, wo bo fuw wɔ nneɛma nketenkete ho.
• Ɛyɛ den sɛ wode w’adwene besi adesua adwuma so: Nneɛma a wusua wɔ sukuu mu no nhyɛ wo tirim.
• Sɛ woredi agumadi a, w’ahokokwaw so tew: wuntumi nni agoru yiye efisɛ wo nipadua yɛ mmerɛw.
• Nipadua no tumi a ɛko tia nyarewa nso betumi atew: hokwan a ɛwɔ hɔ sɛ obi benya nyarewa no yɛ kɛse.

Ampa, ɛho hia sɛ wo ne wo nnamfo kɔ so nya abusuabɔ. Nanso sɛ woabrɛ na wuntumi nyɛ biribiara a, so wo nnamfonom bedwen wo ho? So, from the time you go to bed until your alarm goes off in the morning , ma wo tech nneɛma no ahomegye – texts, social media, emails, calls – sɛnea ɛbɛyɛ a wubetumi anya nna pa anadwo na woama wo nipadua ne w’adwene ahomegye a wohia.

Wobɛyɛ dɛn agyae su a ɛne sɛ wobɛtra Intanɛt so bere nyinaa na woatwe wo ho afi tech ho anadwo no?

Okay, afei ma yɛnhwɛ akwan a ɛnyɛ den bi a ɛbɛboa wo ma woatwe wo ho afi saa ‘tech’ mfiri yi ho anadwo na woafi da no ase a woanya ahoɔden na woanya ahoɔden anɔpa.

1. Fi apps mu anadwo.

Ansa na wobɛda no, fi wo nkrasɛm apps, social media apps, ne email apps a ɛwɔ wo fon so nyinaa mu. Susuw ho hwɛ, sɛ woankɔ a, amanneɛbɔ bi a wɔde bɛma wo anadwo fã betumi asɛe wo nna. Sɛ woansɔre anhwɛ wo fon saa bere no mpo a, nnyigyei no bɛma w’amemene asɔre.

"Sɛ mefiri mu a, ebia me nnamfonom nso bɛfiri mu, sɛdeɛ ɛbɛyɛ a wɔn nso bɛtumi ada!" – Yiw, ɛno betumi aba. Sɛ woyɛ nhwɛso a, ɛda adi sɛ afoforo nso bedi n’akyi.

2. Dum fon no – sɛ wobɛdan no ‘vibrate’ kɛkɛ a, ɛnnɔɔso!

Sɛ bere du sɛ woda a, dum wo fon no koraa. Nnipa binom susuw sɛ sɛ wɔde to vibrate so kɛkɛ a, ɛdɔɔso. Nanso,Wo fon no nnyigyei a ɛrewosow wɔ anadwo nnɔnhwerew a ɛhɔ yɛ dinn no mpo betumi ayɛ den, te sɛ rington. Ɛno nso betumi asɛe wo nna.

Susuw ho hwɛ, sɛ wudum wo fon a, anka wo nnamfo nso bedum wɔn fon na wɔada kakra efisɛ wonni obiara a wɔne no bɛkasa anadwo, ɛnte saa? Enti eyi betumi ayɛ su pa ama wo ne wo nnamfo nso.

3. Dum ɛlɛtrɔnik mfiri a ɛwɔ wo dan mu nyinaa.

Fa yɛ wo su sɛ wubedum ɛlɛtrɔnik mfiri a ɛwɔ wo dan mu nyinaa, a wo fon, laptop, tablɛt, TV, ne video game consoles ka ho, ansa na woada. Ɛtɔ da bi a, sɛ wobɛfiri apps mu kɛkɛ a, ɛnnɔɔso. Akanea a ɛrehyerɛn ne screen a ɛhyerɛn a efi saa mfiri yi mu no betumi ama ayɛ den sɛ wobɛda, na ebetumi asiw melatonin, hormone bi a ɛboa wo ma woda no ano ankasa.

Sɛ yɛbɛka no tiawa a, ɛsɛ sɛ wokyerɛkyerɛ w’amemene sɛ wo mpa no yɛ baabi a woda nkutoo. Ɛno ansa na wubetumi anya nna pa a emu dɔ.

4. Gyae telefon ne tablɛt no fi dan no mu!

Ebia eyi bɛyɛ te sɛ nea ɛyɛ den kakra, nanso sɛ wubetumi a, sɔ hwɛ. Yi wo fon ne wo tablɛt fi wo mpa mu koraa bere a worekɔda anadwo no. Sɛ nhwɛso no, gyaw wɔn wɔ dan foforo mu na fa charge anadwo biako. Bere a wo fon no batere rebɔ no, wubetumi abɔ wo nipadua no "batere" no, a ɛkyerɛ sɛ wobɛda yiye.

Kae: Sɛ wode wo ɛlɛtrɔnik mfiri sie dan foforo mu a, sɛ wosɔre anadwo a, ɛnyɛ den sɛ wode bedi dwuma bio. Eyi bɛboa wo ma woasan ada ntɛm.

Eyi wɔ mfaso foforo. Sɛ alarm no bɔ anɔpa a, wunni wo fon ka wo ho enti ɛsɛ sɛ wosɔre fi mpa so na wudum. Afei wubetumi afi da no ase a worennya nna bio.

5. Dae pa – ahintasɛm a ɛma wo ho yɛ fɛ ne w’ahoɔden!

Dae pa a wobɛda no ne ɔkwan a eye sen biara a wobɛfa so ayɛ fɛ, woanya ahoɔden, na woanya ahoɔden. Anadwo nna pa ho hia na ama woanyan a ahotɔ, w’anim ayɛ ma, na woakae nneɛma ntɛm.

Enti, sɛ wopɛ sɛ wunya nna a wuhia a, di kan ka bere a wubegyae text message ne telefon a wubebua no kyerɛ wo nnamfo. Saa kwan no so no, wonim sɛ worenkɔ ‘intanɛt so’ wɔ saa bere no akyi. Wɔbɛte ase nso sɛ ɛsɛ sɛ wotwɛn kosi anɔpa ansa na woanya wɔn nkrasɛm no ho mmuae.

Ade foforo a ɛho hia ne sɛ ‘wobɛtew’ saa ‘tech’ mfiri yi nyinaa so bɛyɛ dɔnhwerew biako ansa na woada, a ɛkyerɛ sɛ wubedum na wode ato nkyɛn. Saa dɔnhwerew no mu no, wubetumi akenkan nhoma, atie nnwom a ɛma obi dwo, anaa wo ne w’abusua abɔ nkɔmmɔ kakra. Saa nneɛma yi bɛma w’adwene adwo na aboa wo ma woasiesie wo ho ama nna.

So ɛyɛ asɛnnennen sɛ wubedum ‘Tech’ anadwo?

Nokwarem no, mfiridwuma mu mfiri yi a wɔbɛtwe wɔn ho afi ho anadwo no betumi ayɛ asɛnnennen kɛse ama nnipa binom. Efisɛ, yɛasua no yiye mprempren. Nanso, sɛ wode bere pɔtee bi si hɔ sɛ wubegyae wo mfiri ahorow no a wode bedi dwuma, te sɛ ‘curfew’, wɔ bere bi akyi a, ɛbɛyɛ wo su. Ɛnyɛ sɛ ɛbɛma ayɛ mmerɛw ama wo sɛ wobɛda nko, na mmom w’amemene nso benya hokwan agye w’ahome afi ‘tech’ (tech-free downtime) yi ho.

Ɛtɔ da bi a sɛ wo nnamfo bisa wo sɛ, "Dɛn nti na wonkɔ intanɛt so anadwo?" wobɛtumi mpo adi atoro kakra, te sɛ, "Yɛn maamenom ka kyerɛɛ yɛn sɛ yɛnyɛ yei!" Sɛnea ɛte biara no, ɛnyɛ hwee, nea ɛho hia sen biara ne sɛ wubesusuw wo nna ho.

Nkrasɛm a Wɔde Kɔ Fie

Enti, m’adamfo/nuabea/nua dɔfo, ebia wote sɛnea saa mfiridwuma yi betumi aka yɛn akwahosan , titiriw yɛn nna, sɛ yɛanhwɛ so yiye a.

• Twe wo ho fi nneɛma te sɛ fon, tablɛt, ne laptop ho ansa na woada anadwo. Anyɛ yiye koraa no, dɔnhwerew biako ansa na ɛno reba.
• Ma wo mpa nyɛ baabi a wɔahyira so sɛ wobɛda. Mfa saa ‘tech’ agode yi mmra hɔ.
• Dae pa nyɛ ahonyade ara kwa, ɛho hia ma wo nipadua ne w’adwene mu yiyedi.
• ‘Digital detox’, a ɛkyerɛ sɛ wobɛtwe wo ho afi saa mfiridwuma mfiri yi ho kakra no bɛyɛ mmoa kɛse wɔ ‘rebooting’ ne wo ho foforo a wobɛyɛ no mu.

Kae sɛ mfiridwuma wɔ ha sɛnea ɛbɛyɛ a yɛn asetra bɛyɛ mmerɛw, na ɛnyɛ sɛ yebedi so. Enti, momma yɛn nyinaa mfa nni dwuma nyansam na yɛmmɔ mmɔden sɛ yɛbɛkɔ so anya apɔwmuden na yɛn ani agye! Akwaaba pa mma wo!

Dae, mfiridwuma, telefon a wokura kyin, sohyial media, adwenemyare, mmerantebere, nna a wontumi nna