Ngaba uqala uze ugqibezele usuku lwakho ujonge isikrini sefowuni yakho? Ngaba uchitha iiyure uskrola kwimidiya yoluntu efana neFacebook, iTikTok, iInstagram, kunye neYouTube, ungakwazi nokucinga ukuba ixesha lihambe njani? Oku akupheleli kuwe kuphela, kodwa kuninzi lwethu. Uphando lubonisa ukuba malunga ne-61% yabantu bayavuma ukuba baxhomekeke kwi-intanethi kunye nezikrini zabo zedijithali.
Ukuba kwi-intanethi ngalo lonke ixesha kunokuba nefuthe elikhulu kubomi bakho nakwimpilo yakho yengqondo. Ngoko ke ukuthatha ikhefu kweli hlabathi ledijithali kunokuba luncedo kakhulu kuwe. Yiloo nto siyibiza ngokuba yi-'Digital Detox'.
Ngamafutshane, yintoni le detox yedijithali?
Ukususa ityhefu yedijithali kulula kakhulu. Kuthetha ukuba unciphisa ngabom ixesha olichitha usebenzisa izixhobo zedijithali ezifana nefowuni yakho, ikhompyutha, okanye ithebhulethi. Mhlawumbi ungahlala kude nazo iiyure ezimbalwa ngosuku. Okanye ungagqiba ekubeni uhlale kude ngokupheleleyo nehlabathi ledijithali usuku olunye, ezimbini, okanye iveki.
Kufana nokucoca imizimba yethu. Kodwa kungenxa yeengqondo zethu nobomi bethu bokwenyani. Injongo kukunciphisa uxinzelelo kunye nexhala eliza ngokuba kwi-intanethi ngalo lonke ixesha, kunye nokudibana kwakhona nabantu abasingqongileyo, umsebenzi wethu, kunye nathi.
Kutheni sidinga ngokwenene i-detox yedijithali efana nale?
Olunye uphando lufumanise ukuba ama-25% abasebenzisi befowuni abaphakathi kweminyaka eli-18 nengama-44 ubudala abakhumbuli ixesha lokugqibela ababengenazo iifowuni zabo. Cinga ngendlela enzulu ngayo loo nto. Siye sanamathela kakhulu kwezi zixhobo.
Ukuba kwi-intanethi ngalo lonke ixesha ngolu hlobo kunokuba nemiphumo emibi kakhulu kuthi.
| Impembelelo | Inkcazo |
|---|---|
| Iingxaki zengqondo | Ukuxhalaba, ukudakumba, ukungabi naluxabiso, ukuzithelekisa nabanye abantu. |
| Iingxaki zokulala | Ukungalali kakuhle, ukuphazamiseka kwendlela yokulala, ukuziva udiniwe kusasa. |
| Iingxaki zomzimba | Uxinzelelo lwamehlo, amehlo omileyo, ukubona okufipheleyo, intlungu yentamo nomqolo, ukuncipha komsebenzi womzimba. |
| Iingxaki zendlela yokuphila | Ukungakwazi ukulawula ixesha, ukulibazisa izinto, ukuzihlukanisa nosapho nabahlobo. |
Iingcali zithi ukusebenzisa kakhulu ii-smartphone kunokubangela utshintsho engqondweni yethu. Ngalo lonke ixesha sijonga isikrini, ingqondo yethu iziva imnandi kwaye yanelisekile. Isizathu soku yi -neurotransmitter ebizwa ngokuba yi-dopamine . Oku kufana nendlela ingqondo ekhuthazwa ngayo xa kusetyenziswa isiyobisi esiyingozi njenge-cocaine. Ekuhambeni kwexesha, sifuna olu lonwabo kwakhona. Yiyo loo nto siba ngamakhoboka eefowuni zethu.
Zithini iingenelo zokusebenzisa i-detox yedijithali?
Zininzi iingenelo ebomini bakho ngokuthatha ikhefu kwezi zixhobo zedijithali.
- Uza kuziva uzolile: Izaziso ezingapheliyo, imiyalezo, kunye nee-news feeds zibeka uxinzelelo olukhulu engqondweni yakho. Xa uzishiya ezi zinto, ingqondo yakho iya kuzola kwaye uxinzelelo luya kuncipha. Uza kuba nethuba lokuphila kwixesha langoku kwaye unike ingqalelo kwindawo okuyo.
- Ungagxila ngakumbi emsebenzini wakho: Cinga ngexesha olichithayo uskrola kwimidiya yoluntu. Elo xesha lingasetyenziselwa umsebenzi wakho, ukufunda, okanye enye into oyithandayo. Ukubeka ifowuni yakho kude kuya kukukhulula ukuba ugxile kwinto oyenzayo.
- Uza kuziva ungcono ngawe: Kwimidiya yoluntu, sibona kuphela okona kulungileyo ebomini babanye abantu. Xa sibona ezo zinto, sidla ngokuzithelekisa nabanye. Oku kungonakalisa kakhulu ukuzithemba kwethu. Xa ushiya ifowuni yakho, ungasusa olu thelekiso lungafunekiyo uze uzive ungcono ngawe.
- Impilo yomzimba iyaphucuka: Ukujonga ifowuni yakho iiyure ezininzi kunokubangela ukuxinana kwamehlo, amehlo omileyo, kunye nokungaboni kakuhle. Kwakhona, ngenxa yokuba sigoba iintamo zethu ukuze sijonge iifowuni zethu, ngokuhamba kwexesha, sinokuba neengxaki zentamo nomqolo.Ukuhlamba umzimba nge-detox kunokubonelela ngesiqabu kwezi ntlungu zomzimba.
- Lala kamnandi ebusuku: Xa umzimba wethu uziva ukuba udinga ukulala, ingqondo ikhupha ikhemikhali ebizwa ngokuba yi -melatonin . Yiyo le nto isenza silale. Kodwa xa sichatshazelwa kukukhanya okuluhlaza okwesibhakabhaka okuvela kwiifowuni zethu de kube kufutshane nexesha lokulala, ukukhutshwa kwe-melatonin kuyalibaziseka. Ukucoca umzimba nge-digital detox kunokunceda ukubuyisela umjikelo wokulala womzimba wakho.
Kulungile, ngoko ke ungaqala njani le detox yedijithali?
Ukuba uvakalelwa kukuba ukusebenzisa kwakho ezi zixhobo kuyayichaphazela impilo yakho yengqondo neyomzimba, okanye kuyakuphazamisa kwiimbopheleleko zakho, ngoku lixesha elifanelekileyo lokuthatha i-detox yedijithali. Akunyanzelekanga ukuba uyiyeke yonke ngaxeshanye. Qala kancinci kwaye wenze ukuba ihambelane nendlela yakho yokuphila.
Nazi ezinye iindlela ezilula onokuziqalisa ngazo.
### Qaphela iimvakalelo zakho
Cinga ngendlela oziva ngayo xa uthatha ifowuni yakho. Ingaba kungenxa yokuba ukruqukile? Ingaba kungenxa yokuba ufuna into yokwenza? Ingaba kungenxa yokuba uziva uloyiko lokuphoswa (FOMO)? Ngaba ukujonga ifowuni yakho kukwenza uzive ulungile okanye umbi? Xa uqonda iimvakalelo zakho ngale ndlela, kulula ukulawula indlela oyisebenzisa ngayo.
### Yenza ishedyuli yokuthatha ikhefu kwifowuni yakho
Ukuba uzifumana usoloko ujonga ifowuni yakho, okanye ukuba yinto ebangela umlutha, beka ixesha lokujonga ifowuni yakho. Umzekelo, gqiba ekubeni ujonge ifowuni yakho kube kanye rhoqo emva kwemizuzu engama-30.
Umthetho olula kakhulu kukuba ungayisebenzisi ifowuni yakho xa usitya . Oku kukunika ithuba lokonwabela isidlo sakho nokuthetha nabantu ohlala nabo. Ukuba unqwenela ukujonga ifowuni yakho ngelixa usitya, yibeke kwelinye igumbi.
### Sebenzisa ii-apps ezilinganisa ukusetyenziswa kwakho
Ngaba ufuna ukwazi ukuba uchitha ixesha elingakanani kwifowuni yakho yonke imihla? Ifowuni yakho isenokuba nesici esakhelwe ngaphakathi esibizwa ngokuba yiDigital Wellbeing okanye iScreen Time. Okanye kukho ii-apps ezenzelwe le njongo ngokukodwa. Ezi apps ziza kukubonisa ukuba uchitha ixesha elingakanani kuzo. Ezinye ii-apps zinokukuthintela ekufikeleleni kwiindawo zeendaba zoluntu.
### Hlala kude nefowuni yakho ngaphambi kokuba ulale ebusuku.
Ekubeni ukusebenzisa ifowuni kuchaphazela ngqo ubuthongo bakho, yeka ukusebenzisa ifowuni yakho ubuncinane iyure ngaphambi kokuba ulale . Beka ixesha apho ungayi kuyisebenzisa khona ifowuni yakho emva kwentsimbi ye-9 ebusuku. Oku kuya kukunceda uhlakulele imikhwa emihle yokulala.
### Gcina izaziso zivaliwe.
Ukuba uzifumana uphendula kuyo yonke into ethi "ting" okanye isilumkiso esivela kwifowuni yakho, eyona nto ilungileyo onokuyenza kukuya kwizicwangciso zefowuni yakho uze ucime izaziso ezivela kwii-apps ezingafunekiyo.Oku kunokunciphisa isilingo sokuhlala ubamba ifowuni yakho.
Ukuba ufumanisa ukuba usenobunzima bokulawula umlutha wakho, kwaye uchaphazela ubomi bakho bemihla ngemihla, nceda uthethe nogqirha wakho okanye nomcebisi wezempilo yengqondo. Banokukunceda ufumane izisombululo ezifanelekileyo kuwe.
Umyalezo Wokuya Ekhaya
- Umlutha we-smartphone kunye ne-intanethi yimeko yokwenyani enokuthi ichaphazele kakhulu impilo yethu yengqondo neyomzimba.
- Unyango lokucoca umzimba ngedijithali luthatha ngabom ixesha kwiiskrini zedijithali kwaye luqhagamshelane kwakhona nehlabathi lokwenyani.
- Qala kancinci: Musa ukusebenzisa ifowuni yakho ngexesha lokutya okanye xa ukunye nosapho. Cima izaziso ezingabalulekanga.
- Beka phambili uxolo lwakho lwengqondo, ubuthongo obusempilweni, kunye nolwalamano lokwenene nabantu.
- Ukuba le meko kunzima ukuyilawula kwaye ichaphazela ubomi bakho, ungaze ungathandabuzi ukufuna ingcebiso kagqirha.
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