I ngaihtuahna a buai reng em? Buaina chu i phone chauh a ni lo! (Digital hmanga tihbuai theihna) .

I laptop hmaah hna pawimawh thawk turin i thu a, mahse minute tlemte chhungin i rilru leh kut chu i phone-ah a inhmu ta em? A nih loh leh i laptop-ah, Facebook- ah nge YouTube-ah? Mi tam tak chuan he ngaihtuahna tibuaitu ber chu kan kuta phone hi a ni tih kan ngaihtuah a. Mahse a takah chuan thawnthu hi chu aia thuk deuh a ni. Zirchianna thar chuan phone dah bo hian he harsatna hi a chinfel loh thu an hmuchhuak. Chuvangin, vawiin hian he thu hi tlem han sawi ila.

Engvangin nge phone ka dah bo pawhin a thawh loh?

Tun hnaia zirchianna pakhatah chuan thil mak tak mai a hmuchhuak a. He huna telte hi darkar nga chhung ni hnih chhung hna thawk turin an ti a ni. Ni khat chu an phone chu an bulah a lo awm nghal a. Nizan khan an phone chu feet nga vel a hla a ni.

Beisei ang ngeiin an phone an neih lai hian ni khatah minute 14 vel an hmang tam zawk a, an phone pawh a let thum vel zetin an la tam zawk bawk.

Mahse, mak tak mai chu hei hi a ni. Phone chu hnai emaw, hla emaw pawh nise, hnathawhna leh inkhelhnaa an hun hman zawng zawng chu a inang vek! I hmu em? Chu chu phone an lak theih loh lai chuan an ngaihtuahna tihbuai dan dang an zawng ta tihna a ni. Tin, chu chu laptop chu a ni. Laptop-ah ngei pawh app dang an hmang tan a, online news an check tan a, online-ah shopping an nei tan bawk.

"Social media leh ruihhlo ngawlvei thil dangte pull hi a chak em em a, kan phone kan neih loh chuan computer-ah pawh hetiang bawk hian kan ti mai ang," tiin zirchianna kaihruaitu Dr. Maxi Heitmayer chuan a sawi.

A awlsam zawngin sawi ila, buaina chu kan kuta taksa hmanrua (physical device) hi a ni lo. Mi tam zawkin, "Ka phone hi ka tihtlem a ngai" kan tih hian kan sawi tum tak chu, "Ka hun leh ngaihtuahna ka mamawh leh a ni," tih hi a ni. Chuvangin phone chu dah bovin kan laptop tih loh distraction dang kan zawng zawk a nih chuan chu thil tum chu a thleng thei lo a ni lawm ni?

Engvangin nge kan ngaihtuahna kan tihbuai awlsam em em?

Hei hi chhan hrang hrang a awm a. Pakhat chu kan attention span a tlahniam zauh zauh a ni. Ngaihtuah teh, kum 2004 khan screen pakhat chu vawi khatah minute hnih leh a chanve vel chauh kan en thei a. Mahse vawiinah chuan chu hun chu second 47-ah a tlahniam ta!

Hei hi a chhan ber chu internet-a addictive algorithms hmuh chhuah a ni a, social media pawh a tel.

• Instant gratification: I thluak hian like, comment leh notification i dawn atang hian satisfaction tlem a hmu thin. Hei hian hriat lohvin scroll chhunzawm zel tura thlemna a siam che a ni.
• Chauhna leh boremna:I chau emaw, i bo emaw i tih chuan i thluak hian nuam tihna a zawng vat thin. Chuvangin online game khelh emaw social media check emaw duhna rilru put hmang hi thil pangngai a ni .
• Rilru chakna tlakchhamna: Hna pakhat atanga hna dang kan thlak reng hian kan thluaka rilru chakna tlemte chu a hmang ral thuai thin. Hei hian lungkhamna leh lungkhamna a thlen thei a ni. Chu chu boruak mamawh enkawl tura kan mamawh chakna kan hloh tihna a ni. Damdawi lam hawi chuan chu chu Stress'' kan tih chu a ni.

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Hetiang tih dan hian i hriselna a nghawng dan

Hetianga ngaihtuahna tihbuai reng hi tih dan mai a ni lo. I taksa leh rilru hriselna nasa takin a nghawng thei a ni.

Chuti a nih chuan phone dah bo hi a solution a nih loh chuan eng nge ni?

Okay, chuti a nih chuan phone dah bo hian a puih loh chuan engtin nge he tih dan hi kan bansan ang? Practical solution thenkhat chu hetiang hi a ni .

1. Rilru fimkhur rawh

Hei hi Mindfulness'' approach an ti a. Hnathawh lai a, thil "hlimawm" (e.g., social media) tih i duh thut chuan, rei lo te chhung chu tih kha bansan rawh. Second engemaw zat chawl la, "Engvangin nge tunah hian hetiang tih hi ka duh? Ka chau em? Ka bo em?" Chutianga i nungchang ngaihtuah reng i practice chuan hun kal zelah i tan second nature a lo ni tawh ang.

2. I triggers te chu hriatchhuah tir rawh

Online-a i bo ṭan hun tur chu diary-ah ziak rawh. I bo emaw, i chau emaw, thil tihfel i mamawh lai emaw pawh a ni mai thei. Heng chhante hi i hriat chian hnuah chuan chutih huna hman tur dang i ngaihtuah thei tawh ang.

Entirnan, i bo nia i hriat laia phone i lak ai chuan i thiannu i phone thei a, tui glass khat i in thei a, rei lo te i kal thei a, crossword puzzle ang chi thil i ti thei bawk. A pawimawh ber chu chu cycle chu tihtawp hi a ni.

3. I thluak chu chawlh hahdam tir rawh.

Nilengin hna i thawh chhunzawm zel chuan kan thluak chhunga ngaihvenna thununtu (Executive Function) chu a chau thin. Chuvangin ni khatah minute 20 tal chawlh rei tak la rawh. A tha ber chu pawn chhuakin hun engemaw chen hman hi a ni. Mahse, i theih loh chuan i ngaihtuah thei a, hla thu i ziak thei a, i thinlunga hlimna thlen thei thil i chhiar thei a, exercise tlem i ti thei bawk. Hei hian i rilru a tiharh thar ang.

4. Chhungte leh thiante telh

Hei hi mahni chauha tih ai chuan tih dun a nih chuan a hlawk zawk thei hle. Ngaihtuah teh, in chhunga mi zawng zawng chuan zanriah ei laiin an phone dah bo vek an tum a. A nih loh leh ni khatah darkar khat chhung chu mi zawng zawngin an laptop an off a, an phone chu Airplane Mode-ah an dah a, an inbiak dun thin. Hetiang thil tenau te hmang hian thil tihbuai loh tur "attention sanctuaries" i siam thei a ni.

Hetiang tih dan bansan hi zan khat thil thua tih theih a ni lo. Hun leh thawhrimna a ngai a ni. Mahse heng tih dante hi hriat chian a, enkawl tum hi hmasawnna kawng tha ber a ni. Hetiang dinhmun hi thunun harsa i tih chuan i doctor nen pawh sawi hreh suh.