Ingabe uqala futhi uqede usuku lwakho ubheke isikrini sakho sefoni? Ingabe uchitha amahora amaningi uphequlula ezinkundleni zokuxhumana ezifana ne-Facebook, i-TikTok, i-Instagram, ne-YouTube, ungakwazi ngisho nokucabanga ukuthi isikhathi sihambe kanjani? Lokhu akusikho okwakho kuphela, kodwa kwabaningi bethu. Ucwaningo lubonisa ukuthi cishe abantu abangu-61% bayavuma ukuthi baluthwe yi-inthanethi kanye nezikrini zabo zedijithali.
Ukuba ku-inthanethi ngaso sonke isikhathi kungaba nomthelela omkhulu empilweni yakho nasempilweni yakho yengqondo. Ngakho-ke ukuthatha ikhefu kuleli zwe ledijithali kungaba usizo kakhulu kuwe. Yilokho esikubiza ngokuthi 'i-Digital Detox'.
Kalula nje, iyini le ndlela yokuhlanza umzimba yedijithali?
Ukuhlanza umzimba ngedijithali kulula kakhulu. Kusho ukuthi unciphisa ngamabomu isikhathi osichitha usebenzisa amadivayisi edijithali njenge-smartphone yakho, ikhompyutha, noma ithebhulethi. Mhlawumbe ungahlala kude nawo amahora ambalwa ngosuku. Noma unganquma ukuhlala kude ngokuphelele nomhlaba wedijithali usuku olulodwa, ezimbili, noma ngisho nesonto.
Kufana nokuhlanza imizimba yethu. Kodwa kungenxa yezingqondo zethu kanye nokuphila kwethu kwangempela. Umgomo ukunciphisa ukucindezeleka nokukhathazeka okuhambisana nokuba ku-inthanethi ngaso sonke isikhathi, nokuxhumana kabusha nabantu abasizungezile, umsebenzi wethu, kanye nathi ngokwethu.
Kungani sidinga ngempela i-detox yedijithali efana nale?
Ucwaningo olulodwa luthole ukuthi ama-25% abasebenzisi bama-smartphone abaneminyaka ephakathi kuka-18 no-44 abakhumbuli ukuthi babegcina nini bengenawo ama-smartphone abo. Cabanga ukuthi lokho kuyingozi kangakanani. Sesinamathele kakhulu kulawa madivayisi.
Ukuba ku-inthanethi ngaso sonke isikhathi kanje kungaba nemiphumela emibi kakhulu kithi.
| Umthelela | Incazelo |
|---|---|
| Izinkinga zengqondo | Ukukhathazeka, ukucindezeleka, ukuzethemba okuphansi, ukuziqhathanisa nabanye. |
| Izinkinga zokulala | Ukungalali kahle, ukuphazamiseka kwendlela yokulala, ukuzizwa ukhathele ekuseni. |
| Izinkinga zomzimba | Ukucindezeleka kwamehlo, amehlo omile, ukubona okufiphele, ubuhlungu bentamo nomhlane, ukuncipha kokusebenza komzimba. |
| Izinkinga zendlela yokuphila | Ukungakwazi ukuphatha isikhathi, ukuhlehlisa izinto, ukuzihlukanisa nomndeni nabangane. |
Ochwepheshe bathi ukusebenzisa kakhulu ama-smartphone kungabangela ngisho nezinguquko ebuchosheni bethu. Njalo lapho sibheka esikrinini, ubuchopho bethu buzizwa bujabule futhi bunelisekile. Isizathu salokhu yi -neurotransmitter ebizwa ngokuthi i-dopamine . Lokhu kufana nendlela ubuchopho obukhuthazwa ngayo lapho kusetshenziswa isidakamizwa esiyingozi njenge-cocaine. Ngokuhamba kwesikhathi, sifuna le njabulo kaninginingi. Yingakho siba umlutha wamafoni ethu.
Yiziphi izinzuzo zokususa ubuthi emzimbeni ngedijithali?
Kunezinzuzo eziningi empilweni yakho ngokuthatha ikhefu kula madivayisi edijithali.
- Uzozizwa uzolile: Izaziso eziqhubekayo, imiyalezo, kanye nokuphakelwa kwezindaba kubeka ingcindezi enkulu engqondweni yakho. Uma usuka kulezi zinto, ingqondo yakho izozola futhi ingcindezi izoncipha. Uzoba nethuba lokuphila esikhathini samanje futhi unake okuzungezile.
- Ungagxila kakhulu emsebenzini wakho: Cabanga ngokuthi uchitha isikhathi esingakanani uphequlula ezinkundleni zokuxhumana. Leso sikhathi singasetshenziselwa umsebenzi wakho, ukufunda, noma okunye okujabulelayo. Ukubeka ifoni yakho kude kuzokukhulula ukuthi ugxile kulokho okwenzayo.
- Uzozizwa ungcono ngawe: Ezinkundleni zokuxhumana, sibona okuhle kakhulu empilweni yabanye abantu. Uma sibona lezo zinto, sivame ukuziqhathanisa nabanye. Lokhu kungalimaza kakhulu ukuzethemba kwethu. Uma usuka ocingweni lwakho, ungasusa lokhu kuqhathanisa okungadingekile futhi uzizwe ungcono ngawe.
- Impilo yomzimba iyathuthuka: Ukubuka ifoni yakho amahora amaningi kungabangela ukucindezeleka kwamehlo, amehlo omile, kanye nokungaboni kahle. Futhi, ngenxa yokuthi sigoba izintamo zethu ukuze sibheke amafoni ethu, ngokuhamba kwesikhathi, singaba nezinkinga zentamo nomhlane.Ukuhlanza umzimba kungaletha impumuzo kulezi zinkinga zomzimba.
- Lala kahle ebusuku: Uma umzimba wethu uzwa ukuthi udinga ukulala, ubuchopho bukhipha ikhemikhali ebizwa ngokuthi i-melatonin . Yilokhu okusenza silale. Kodwa uma sibhekene nokukhanya okuluhlaza okwesibhakabhaka okuvela kumafoni ethu kuze kube yilapho sesiseduze nesikhathi sokulala, lokhu kukhishwa kwe-melatonin kuyabambezeleka. Ukuhlanza umzimba ngedijithali kungasiza ekubuyiseleni umjikelezo wokulala womzimba wakho.
Kulungile, ngakho-ke uqala kanjani lo mkhuba wokuhlanza umzimba wedijithali?
Uma unomuzwa wokuthi ukusebenzisa kwakho la madivayisi kuthinta impilo yakho yengqondo neyomzimba, noma kukuphazamisa emisebenzini yakho, manje yisikhathi esifanele sokuthatha umuthi wokuhlanza umzimba wedijithali. Akudingeki uwuyeke wonke ngesikhathi esisodwa. Qala kancane bese uwenza uvumelane nendlela yakho yokuphila.
Nazi ezinye izindlela ezilula ongaqala ngazo.
### Qaphela imizwa yakho
Cabanga ngendlela ozizwa ngayo uma uthatha ifoni yakho. Ingabe kungenxa yokuthi unesithukuthezi? Ingabe kungenxa yokuthi udinga okuthile ongakwenza? Ingabe kungenxa yokuthi uzizwa wesaba ukuphuthelwa (FOMO)? Ingabe ukubuka ifoni yakho kukwenza uzizwe kahle noma kabi? Uma uqonda imizwa yakho ngale ndlela, kulula ukulawula ukusebenzisa kwakho.
### Yenza isimiso sokuthatha ikhefu efonini yakho
Uma uzithola uhlola ifoni yakho njalo, noma uma kuyisidakamizwa, beka eceleni isikhathi sokuhlola ifoni yakho. Isibonelo, nquma ukuhlola ifoni yakho kanye njalo ngemizuzu engama-30.
Umthetho olula kakhulu ukuthi ungasebenzisi ifoni yakho ngenkathi udla . Lokhu kukunika ithuba lokujabulela ukudla kwakho nokukhuluma nabantu ohlala nabo. Uma uzizwa sengathi ufuna ukubuka ifoni yakho ngenkathi udla, yibeke kwelinye igumbi.
### Sebenzisa izinhlelo zokusebenza ezilinganisa ukusetshenziswa kwakho
Ufuna ukwazi ukuthi uchitha isikhathi esingakanani efonini yakho nsuku zonke? Ifoni yakho ingaba nesici esakhelwe ngaphakathi esibizwa ngokuthi i-Digital Wellbeing noma i-Screen Time. Noma kunezinhlelo zokusebenza ezenzelwe le njongo ngqo. Lezi zinhlelo zokusebenza zizokukhombisa ukuthi uchitha isikhathi esingakanani kukho. Ezinye izinhlelo zokusebenza zingakuvimbela ekufinyeleleni amasayithi ezokuxhumana nabantu.
### Hlala kude nefoni yakho ngaphambi kokulala ebusuku.
Njengoba ukusetshenziswa kocingo kuthinta ngqo ubuthongo bakho, yeka ukusebenzisa ifoni yakho okungenani ihora ngaphambi kokulala . Beka isikhathi lapho ungeke uyisebenzise khona ifoni yakho ngemva kuka-9 ebusuku. Lokhu kuzokusiza ukuthi uhlakulele imikhuba emihle yokulala.
### Gcina izaziso zivaliwe.
Uma uzithola uphendula kukho konke "ukukhala" noma isexwayiso esivela ocingweni lwakho, into engcono kakhulu ongayenza ukuya kuzilungiselelo zefoni yakho bese uvala izaziso ezivela kuzinhlelo zokusebenza ezingadingekile.Lokhu kunganciphisa isilingo sokuhlala ubamba ifoni yakho.
Uma uthola ukuthi usenenkinga yokulawula umlutha wakho, futhi uthinta impilo yakho yansuku zonke, sicela ukhulume nodokotela wakho noma umeluleki wezempilo yengqondo. Bangakusiza ukuthola izixazululo ezifanele kuwe.
Umlayezo Wokuya Nawe Ekhaya
- Ukulutheka kwama-smartphone kanye ne-inthanethi kuyisimo sangempela esingathinta kakhulu impilo yethu yengqondo neyomzimba.
- Ukuhlanza umzimba ngedijithali kuwukuthatha ngamabomu isikhathi kusuka kuzikrini zedijithali bese uxhumana kabusha nomhlaba wangempela.
- Qala kancane: Ungasebenzisi ifoni yakho ngesikhathi sokudla noma uma unomndeni. Vala izaziso ezingadingekile.
- Beka ukuthula kwengqondo yakho kuqala, ubuthongo obunempilo, kanye nobudlelwano bangempela nabantu.
- Uma lesi simo kunzima ukusilawula futhi sithinta impilo yakho, ungalokothi unqikaze ukufuna iseluleko sezokwelapha.
💬 Comments (0)
Awekho amazwana athunyelwe okwamanje. Faka amazwana akho lapha okokuqala ngqa.
Engeza amazwana akho