Yu kin stat ɛn dɔn yu de we yu de luk yu fon skrin? Yu kin spɛn bɔku awa de skrol na soshal midia lɛk Fɛsbuk, TikTok, Instagram, ɛn Yutub, ɛn yu nɔ ebul fɔ ivin imajin aw di tɛm dɔn pas? Dis nɔto jɔs fɔ una, bɔt na fɔ bɔku pan wi. Sɔv sho se lɛk 61% pan pipul dɛn admit se dɛn dɔn adikshɔn to intanɛt ɛn dɛn dijital skrin.
If yu de na di intanɛt ɔltɛm, dat kin rili afɛkt yu layf ɛn yu maynd wɛlbɔdi. So fɔ tek briŋ frɔm dis dijital wɔl kin rili valyu fɔ yu. Na dat wi de kɔl ‘Digital Detox’.
Fɔ tɔk am simpul wan, wetin na dis dijital ditɔks?
Dijital ditɔks rili simpul. I min se na bay wilful yu de ridyus di tɛm we yu de spɛn fɔ yuz dijital divays dɛn lɛk yu smart fon, kɔmpyuta, ɔ tablɛt. Sɔntɛm yu kin de fa frɔm dɛn fɔ sɔm awa ɛvride. Ɔ yu kin disayd fɔ de fa frɔm di dijital wɔl fɔ wan de, tu, ɔ ivin wan wik.
I tan lɛk se wi de pul di pɔyzin na wi bɔdi. Bɔt na fɔ wi maynd ɛn wi rial layf. Di gol na fɔ ridyus di strɛs ɛn wɔri we kin kam wit fɔ de na di intanɛt ɔltɛm, ɛn fɔ kɔnɛkt bak wit di pipul dɛn we de arawnd wi, wi wok, ɛn wisɛf.
Wetin mek wi rili nid dijital ditɔks lɛk dis?
Wan stɔdi sho se 25% pan di wan dɛn we de yuz smart fon we ol bitwin 18 ɛn 44 ia nɔ kin mɛmba di las tɛm we dɛn nɔ bin gɛt dɛn fon. Tink bɔt aw dat na siriɔs tin. Wi dɔn so atak dɛn divays dɛn ya.
Fɔ de na di intanɛt ɔltɛm lɛk dis kin gɛt bad bad tin dɛn fɔ wi.
| Afɛkt | Tɔk bɔt |
|---|---|
| Prɔblɛm dɛn we pɔsin kin gɛt na in maynd | Wae yu de wɔri, pwɛl hat, wae yu nɔr de fil bɔt yusɛf, wae yu de kɔmpia yusɛf to ɔda pipul dɛm. |
| Prɔblɛm dɛn we pɔsin kin gɛt we i de slip | Inshɔmnia, disrɔb slip patɛn, fil taya na mɔnin. |
| Prɔblɛm dɛn na di bɔdi | Ay strɛs, yay dray, blurred vishɔn, nɛk ɛn bak pen, dεn de dכn fyzikal aktiviti. |
| Prɔblɛm dɛn we gɛt fɔ du wit di we aw pɔsin de liv in layf | Nɔ ebul fɔ manej tɛm, fɔ de tek tɛm, fɔ de fa frɔm yu fambul ɛn padi dɛn. |
Masta sabi bukman dɛn se if wi yuz smart fon pasmak, dat kin ivin mek wi bren chenj. Ɛnitɛm we wi skrol na di skrin, wi bren kin gladi smɔl ɛn satisfay. di rizin fכ dis na di nyurotransmit we dεn kכl dopamin . Dis kin fiba di we aw di bren kin wok we dɛn de yuz wan denja drɔg lɛk kɔkɛyn. As tɛm de go, wi want dis gladi at bak ɛn bak. Na dat mek wi kin bi adikshɔn to wi fon dɛn.
Wetin na di bɛnifit dɛn we dijital ditɔks kin gi?
Bɔku bɛnifit dɛn de fɔ yu layf if yu tek smɔl tɛm wit dɛn dijital divays dɛn ya.
- Yu go fil kol: Di notis, mɛsej, ɛn nyuz fid dɛn ɔltɛm de put bɔku prɛshɔn pan yu maynd. We yu kɔmɔt nia dɛn tin ya, yu maynd go kol ɛn di prɛshɔn go stɔp. Yu go gɛt chans fɔ liv insay di tɛm we yu de naw ɛn pe atɛnshɔn to di tin dɛn we de arawnd yu.
- Yu kin pe atɛnshɔn mɔ pan yu wok: Tink bɔt aw bɔku tɛm yu de west fɔ skrol na soshal midia. Yu kin yuz da tɛm de fɔ yu wok, fɔ stɔdi, ɔ fɔ du ɔda tin we yu lɛk. If yu put yu fon, dat go fri yu fɔ pe atɛnshɔn pan wetin yu de du.
- Yu go fil fayn bɔt yusɛf: Na soshal midia, wi kin jɔs si di bɛst tin na ɔda pipul dɛn layf. We wi si dɛn tin dɛn de, bɔku tɛm wi kin kɔmpia wisɛf to ɔda pipul dɛn. Dis kin rili pwɛl wisɛf. We yu step away frɔm yu fon, yu kin pul dɛn kɔmpiashɔn ya we nɔ impɔtant ɛn fil fayn bɔt yusɛf.
- Di bɔdi kin bɛtɛ: If yu de luk yu fon fɔ lɔng tɛm, i kin mek yu yay strɛs, yu yay dray, ɛn yu nɔ kin si fayn. Dɔn bak, bikɔs wi kin bɛn wi nɛk fɔ luk wi fon, as tɛm de go, wi kin gɛt prɔblɛm wit wi nɛk ɛn bak.Ditɔks kin mek pɔsin fil fri frɔm dɛn tin ya we kin mek pɔsin nɔ fil fayn.
- Slip fayn: We wi bɔdi no se i nid fɔ slip, di bren kin pul wan kemikal we dɛn kɔl mɛlatonin . Dis na wetin de mek wi slip. Bɔt we wi de na blu layt frɔm wi fon te wi dɔn nia fɔ slip, dis mɛlatonin we de kɔmɔt kin delay. Dijital ditɔks kin ɛp fɔ mek yu bɔdi slip bak .
Okay, so aw yu go stat dis dijital ditɔks?
If yu fil se di we aw yu de yuz dɛn divays ya de afɛkt yu maynd ɛn bɔdi wɛlbɔdi, ɔ de pul yu maynd pan yu wok, naw na di pafɛkt tɛm fɔ tek dijital ditɔks. Yu nɔ nid fɔ giv-ɔp dɛn ɔl wan tɛm. Start smɔl ɛn mek i fit yu layf.
Na sɔm simpul we dɛn we yu go ebul fɔ bigin.
### Bi mindful of yu filin
Tink bɔt aw yu kin fil we yu pik yu fon. Na bikɔs yu dɔn bost? Na bikɔs yu nid sɔntin fɔ du? Na bikɔs yu de fil di fred fɔ mis aut (FOMO)? We yu de luk yu fon, i de mek yu fil fayn ɔ yu fil bad? We yu ɔndastand aw yu de fil dis kayn we, i go izi fɔ kɔntrol di we aw yu de yuz am.
### Mek schedule fo tek brek fo yu fon
If yu si se yu de chɛk yu fon ɔltɛm, ɔ if na adikshɔn, sɛt tɛm fɔ chɛk yu fon. Fɔ ɛgzampul, disayd fɔ jɔs chɛk yu fon wan tɛm ɛvri 30 minit.
Wan rili simpul lɔ na fɔ nɔ yuz yu fon we yu de it . Dis kin gi yu di chans fɔ ɛnjɔy yu it ɛn tɔk to di pipul dɛn we yu de wit. If yu fil se yu want fɔ luk yu fon we yu de it, put am na ɔda rum.
### Yuz ap dɛm we de mɛzhɔ yu yuz
Yu want fɔ no ɔmɔs tɛm yu de spɛn pan yu fon ɛvride? Yu fon kin gɛt wan tin we dɛn dɔn bil insay we dɛn kɔl Dijital Wɛlbɔdi ɔ Skrin Taym. Ɔ ap dɛn de we dɛn mek fɔ dis. Dɛn ap dɛn ya go sho yu wetin yu de spɛn mɔ tɛm pan. Sɔm ap dɛn kin blok yu bak fɔ go na soshal midia sayt dɛn.
### Stay away from yu fon bifo yu go bed nait.
Bikɔs we yu de yuz fon kin afɛkt yu slip dairekt wan, stɔp fɔ yuz yu fon fɔ lɛk wan awa so bifo yu go slip . Sɛt tɛm we yu nɔ go yuz yu fon afta 9 oklɔk na nɛt. Dis go ɛp yu fɔ gɛt gud abit fɔ slip.
### Kip notis ɔf.
If yu si se yu de ansa ɛvri "ting" ɔ alert frɔm yu fon, di bɛst tin fɔ du na fɔ go na yu fon in sɛtin ɛn ɔf notis frɔm ap dɛn we nɔ nid.Dis kin mek yu nɔ want fɔ tek yu fon ɔltɛm.
If yu si se yu stil gɛt prɔblɛm fɔ kɔntrol yu adikshɔn, ɛn i de afɛkt yu ɛvride layf, duya tɔk to yu dɔktɔ ɔ pɔsin we de advays yu bɔt yu maynd. Dɛn kin ɛp yu fɔ fɛn di rayt sɔlv fɔ yu.
Mɛsej we dɛn kin kɛr go na os
- Smatfon ɛn intanɛt adikshɔn na rial kɔndishɔn we kin rili afɛkt wi maynd ɛn bɔdi wɛlbɔdi.
- Dijital ditɔks na fɔ tek tɛm kɔmɔt na dijital skrin bay wilful ɛn kɔnɛkt bak wit di rial wɔl.
- Start smɔl: Nɔ yuz yu fon we yu de it ɔ we yu de wit yu famili. Ɔf di notis dɛn we yu nɔ nid.
- Yu fɔ put yu maynd fɔ gɛt pis, fɔ slip fayn, ɛn fɔ gɛt rial padi biznɛs wit mɔtalman fɔs.
- If dis sik at fɔ kɔntrol ɛn i de afɛkt yu layf, nɔ ɛva shem fɔ go to dɔktɔ.
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