Yu kin sidɔm bifo yu laptɔp fɔ du impɔtant wok, bɔt insay sɔm minit yu maynd ɛn an dɛn kin si dɛnsɛf na yu fon? Ɔ na yu laptɔp, na Fɛsbuk ɔ Yutub? Bɔku pan wi kin tink se di men pɔsin we mek dis tin we de ambɔg wi na di fon we de na wi an. Bɔt di stori rili dip smɔl pas dat. Nyu risach dɔn sho se if pɔsin put di fon na sayd, dat nɔ kin sɔlv dis prɔblɛm. So, lɛ wi tɔk smɔl bɔt dis tide.
Wetin mek i nɔ de wok ivin if a put di fon fa?
Wan stɔdi we dɛn jɔs du, sho sɔntin we rili sɔprayz. Dɛn bin aks di wan dɛn we tek pat fɔ wok fɔ tu fayv awa dez. Wan de, dɛn fon bin de nia dɛn. Di ɔda de, dɛn fon bin de lɛk fayv fit so.
As dɛn bin de tink, dɛn bin de yuz dɛn fon fɔ lɛk 14 minit mɔ ɛvride we dɛn gɛt am, ɛn dɛn bin de pik dɛn fon bak lɛk tri tɛm so.
Bɔt, di wɔndaful tin na dis. Ilɛksɛf di fon bin de nia ɔ fa, di ɔl tɛm we dɛn bin de spɛn fɔ wok ɛn ple na di sem! Yu gɛt am? Dat min se, we dɛn nɔ bin ebul fɔ pik di fon, dɛn bin fɛn ɔda we fɔ pul dɛn maynd pan sɔntin . Ɛn na dat na bin di laptɔp. Dɛn bigin fɔ yuz ɔda ap dɛn na di laptɔp sɛf, fɔ chɛk nyuz dɛn na di Intanɛt, ɔ fɔ bay tin dɛn na di Intanɛt.
Dɔktɔ Maksi Heitmayer we bin de bifo pan di risach bin tɔk se: “Di pul we soshal midia ɛn ɔda tin dɛn we kin mek pɔsin adikshɔn kin pul wi so strɔng dat if wi nɔ bin gɛt wi fon, wi bin fɔ dɔn du di sem tin na di kɔmpyuta.”
Fɔ tɔk am simpul wan, di prɔblɛm nɔto di fizik divays we de na wi an. We bɔku pan wi se, "A nid fɔ kɔt mi fon," wetin wi rili min na, "A nid mi tɛm ɛn atɛnshɔn bak." So if wi put di fon asaid and fain distrakshon oda dan wi laptop insted, dat gol no de achiv, no bi so?
Wetin mek i kin izi fɔ lɛ wi ambɔg wi maynd?
Bɔku rizin dɛn de fɔ dis. Wan pan dɛn na dat, di tɛm we wi de pe atɛnshɔn dɔn de go dɔŋ smɔl smɔl. Imajin se insay 2004, wi bin jɔs ebul fɔ luk wan skrin fɔ lɛk tu ɛn af minit so wan tɛm. Bɔt tide, da tɛm de dɔn go dɔŋ to 47 sɛkɔn!
Di men rizin fɔ dis na di adiktiv algɔritm dɛn we dɛn kin fɛn na di intanɛt, inklud soshal midia.
- Instant gratification: Yu bren kin gɛt smɔl satisfayshɔn frɔm di lɛk, kɔmɛnt, ɛn notis dɛn we yu kin gɛt. Dis kin mek yu want fɔ kɔntinyu fɔ skrol we yu nɔ no.
- Taya ɛn bore:We yu fil taya ɔ yu taya, yu bren kin luk fɔ gladi at kwik kwik wan. So i nɔmal fɔ fil lɛk fɔ ple gem na di Intanɛt ɔ fɔ chɛk soshal midia .
- Mental ɛnaji we de pwɛl: We wi de chenj ɔltɛm frɔm wan wok to ɔda wok, di smɔl ɛnaji we de na wi bren kin yuz am kwik kwik wan. Dis kin mek yu strɛs ɛn wɔri. Dat min se, wi kin lɔs di ɛnaji we wi nid fɔ manej di tin dɛn we di envayrɔmɛnt want. We wi de tɔk bɔt mɛrɛsin, na dat wi kin kɔl ``Stress.''
Aw dis abit kin afɛkt yu wɛlbɔdi
Dis tin we de ambɔg pɔsin ɔltɛm nɔto jɔs abit. I kin rili afɛkt yu bɔdi ɛn maynd wɛlbɔdi.
| Sektɔ we dɛn afɛkt | Di prɔblɛm we kin kam |
|---|---|
| Slip | We yu bigin fɔ skrol, tink se, "A go slip mɔ," yu nɔ no aw bɔku tɛm de pas. Yu kin delay fɔ go slip, ɛn yu nɔ kin slip fayn. Dɛn kɔl dis "revenge bedtime procrastination." |
| Di Abit fɔ It | We yu de it we yu de luk yu fon, yu nɔ de no ɔmɔs yu de it. Dis kin mek yu it pasmak ɔ nɔ it bɛtɛ. Dɔn bak, we yu nɔ de slip fayn, yu go want fɔ drink mɔ shuga ɔ kɔfi fɔ gɛt trɛnk. |
| Mental Ɛlth | Fɔ pe atɛnshɔn fɔ shɔt tɛm kin ambɔg di maynd we yɔŋ pikin dɛn gɛt mɔ. Dɛn kin mek bak wi fil se dɛn nɔ gɛt wan valyu, dɛn kin blem dɛnsɛf, ɛn dɛn nɔ kin ebul fɔ du natin. |
| Ɛksasayz | If yu taya bikɔs yu nɔ de slip, dat kin mek yu nɔ want fɔ du ɛksɛsayz, ɛn dis kin mek yu bɔdi nɔ gɛt bɛtɛ wɛlbɔdi smɔl smɔl. |
So if fo put di fon no bi di solushon, wetin bi?
Okay, so if fɔ put di fon na sayd nɔ ɛp, aw wi go brok dis abit? Na sɔm prɛktikal sɔlvishɔn dɛn ya .
1. Bi Mindful
Dɛn kɔl dis di ``Mindfulness'' we fɔ du tin. We yu de wok ɛn wantɛm wantɛm yu fil fɔ du sɔntin we "fayn" (e.g., soshal midia), stɔp fɔ du am fɔ smɔl tɛm. Stɔp fɔ sɔm sɛkɔn ɛn aks yusɛf se, "Wetin mek a fil fɔ du dis rayt naw? A taya? A dɔn bost?" We yu praktis fɔ mɛmba yu bihayvya dis kayn we, as tɛm de go i go bi sɛkɔn nature to yu.
2. No di tin dɛn we de mek yu want fɔ du sɔntin
Kip wan dayari fɔ we yu bigin fɔ lɔs na di Intanɛt. Sɔntɛm na we yu bost, taya, ɔ nid fɔ du sɔntin. We yu dɔn no dɛn rizin ya, yu kin tink bɔt ɔda tin dɛn we yu go yuz da tɛm de.
Fɔ ɛgzampul, bifo yu pik di fon we yu fil se yu de bost, yu kin kɔl yu padi, drink wan glas wata, waka smɔl, ɔ du sɔntin lɛk krɔs wɔd pazl. Di men tin na fɔ brok da saykl de.
3. Gi yu bren brek.
We yu de wok kɔntinyu ɔl di de, di pat pan wi bren we de kɔntrol atɛnshɔn (Executive Function) kin taya. So, tek lɔng tɛm fɔ blo fɔ at le 20 minit ɛvride. Di bɛst tin na fɔ go na do ɛn spɛn sɔm tɛm. Bɔt if yu nɔ ebul, yu kin tink gud wan, rayt wan poem, rid sɔntin we go mek yu at gladi, ɔ du smɔl ɛksesaiz. Dis go mek yu maynd gɛt nyu layf.
4. Inklud yu fambul ɛn padi dɛn
Dis kin wok fayn pasmak we yu du am togɛda pas yu wan. Imajin, ɔlman na di os disayd fɔ put dɛn fon we dɛn de it dina. Ɔ fɔ wan awa ɛvride, ɔlman kin ɔf dɛn laptɔp, put dɛn fon na ``Airplane Mode``, ɛn chat togɛda. Wit smɔl tin dɛm lɛk dis, yu kin mek "attention sanctuaries" we nɔ gɛt distrakshɔn.
Fɔ lɛf dis abit nɔto sɔntin we pɔsin kin du wan nɛt. I kin tek tɛm ɛn tray tranga wan. Bɔt fɔ no bɔt dɛn abit ya ɛn tray fɔ kɔntrol dɛn na di bɛst we fɔ go bifo. If yu si se dis sik at fɔ kɔntrol, nɔr shem fɔ tɔk to yu dɔktɔ bɔt am.
Mɛsej we dɛn kin kɛr go na os
- We yu put yu fon, dat nɔ de mek yu nɔ gɛt ɛnitin fɔ du wit yu. Di prɔblɛm nɔto wit di divays, na wit wi bren we de luk fɔ sɔntin we go ambɔg wi.
- Di tin dɛn we de ambɔg yu kin afɛkt yu slip, yu maynd wɛlbɔdi, di we aw yu de it, ɛn di strɛs we yu gɛt.
- Fɔ lɛf dis abit, praktis fɔ tink gud wan bay we yu no we yu nid sɔntin fɔ ambɔg yu. Da tɛm de, pik ɔda we (e.g., fɔ waka, fɔ drink wata).
- Tek lɔng brɛk fɔ at le 20 minit ɛvride fɔ mek yu bren nyu.
- Bifo yu go na dis joyn yu wan, gɛda wit yu fambul ɛn padi dɛn ɛn mek sɔm tɛm we nɔ gɛt teknɔlɔji.
- If dis sik de ambɔg yu ɛvride layf, nɔ shem fɔ go to dɔktɔ.
💬 Comments (0)
No kɔmɛnt nɔ de yet. Ad yu kɔmɛnt ya fɔ di fɔs tɛm.
Ad yu kɔmɛnt