Uma uzwa sengathi ifoni yakho intshontsha amahora kuwe ngaphandle kokuqaphela, awuwedwa. Izinhlelo zokusebenza kanye izaziso Zenzelwe ukuthwebula ukunaka kwakho ngokusebenzisa i-dopamine stimuli., futhi lapho sidweba ividiyo eyodwa ngemva kwenye noma sihlola amanethiwekhi ngokuphoqelela, siwela kulokho ochwepheshe abaningi abakubiza ngokuthi "umphumela wekhasino" noma i-doomscrollingUmphumela: ukugxila okuncane, ukucindezeleka okwengeziwe, nomuzwa oqhubekayo "wesikhathi esinganele."
Izindaba ezinhle ukuthi ingayekwa. Ngokulungiswa okumbalwa ku-Android ne-iOS, imikhuba elula, namathuluzi ambalwa akhethwe kahleKungenzeka ngokuphelele ukunciphisa isikhathi sakho sesikrini futhi uxhumane kabusha nalokho okubalulekile: ukuphumula kwakho, ubudlelwano bakho, kanye nokukhiqiza kwakho. Lo mhlahlandlela uhlanganisa konke okudingayo ukuze ufeze lokhu ngendlela engokoqobo, kusukela kuzimpawu eziyisixwayiso kuye ekusethweni kwesinyathelo ngesinyathelo.
Kungani kufanele unciphise isikhathi sakho sesikrini nokuthi uzibona kanjani izimpawu zokweqisa
Ukuchitha amahora uphambi kocingo lwakho akukuqedi amandla kuphela: Kuthinta umbono (ukoma, ukulunywa, ukungaboni kahle, ikhanda elibuhlungu) futhi uguqule umjikelezo we-circadian., okungahumushela ezinkingeni zokulala futhi, ngenxa yalokho, ukwehla kwemizwa. Ukuchayeka ekukhanyeni okuluhlaza ebusuku kucindezela i-melatonin futhi kwenza kube nzima ukuthola ubuthongo obuhle, kube nomthelela ngqo ekusebenzeni ngosuku olulandelayo.
Kukhona nengxenye ecacile yokuziphatha. "Umphumela wekhasino" uchaza leyo luphu yemiklomelo esheshayo (ukuskrola okungapheli, ukuthanda, izaziso) okuphusha ukuthi uqhubeke isikhashana. Uma ubheka umbiko wokusetshenziswa—i-Android iwubiza ngokuthi I-Digital Wellbeing, futhi i-iPhone iwubiza ngokuthi Isikhathi Sesikrini—ungabona kalula ukuthi mangaki amahora achithiwe nokuthi yiziphi izinhlelo zokusebenza.
Mayelana nokuthi kukhona “umlutha wefoni ephathekayo” njengokuxilongwa okusemthethweni, ochwepheshe bayakucacisa lokho Kuze kube manje, asikho isigaba somtholampilo esamukelwa emhlabeni wonke.. Noma kunjalo, kuyakhulunywa ukuhlukumezeka (ukwesaba ukungabi nafoni) futhi kukhona ukuvumelana kokuthi ukusebenzisa ngokweqile kudala imiphumela yangempela: ukuphazamiseka kokulala, ukukhathazeka, indlela yokuphila yokunganyakazi, izinkinga zokugxilisa ingqondo kanye nokungezwani ebudlelwaneni.
Izimpawu eziyisixwayiso kubantu abadala okufanele ziqashwe: ukwandisa ukusetshenziswa isikhathi eside kunokulindelekile futhi ungakwazi ukuyeka, ukunganaki imisebenzi noma ubudlelwano, ukucasuka uma ungakwazi ukuhlola ifoni yakho, ukuyisebenzisela ukukhulula ukukhathazeka noma ukudabuka, noma ukudela ubuthongo ukuze uhlale uxhumekile. Uma lezi zivela, kufanelekile ukuthatha isinyathelo.
Ezinganeni, kuhle ukunaka ikakhulukazi ukulahlekelwa intshisekelo emisebenzini engekho kwesikrini, ukusetshenziswa kweselula ezimeni eziyingozi (isb., ngenkathi uwela), iziphazamiso zokulala noma zokudla, ukusabela ngokweqile lapho idivayisi isuswa, nesikhathi sesikrini esiphazamisa ukujima, ukuphumula, noma ukusebenzisana ubuso nobuso.
Idatha e-Spain inikeza umongo: Intsha ichitha isilinganiso samahora angaphezu kwama-3 ngosuku phakathi nesonto futhi cishe amahora ama-5 ngezimpelasonto.U-98% wezingane zisebenzisa i-inthanethi njalo, futhi u-39% ufinyelela umakhalekhukhwini ngaphambi kweminyaka engu-11. Ngaphezu kwalokho, ama-70% aseSpain ayavuma ukuthi azizwa encike kudivayisi, futhi cishe uhhafu angathanda ukunciphisa ukusetshenziswa kwawo, nakuba kuyidlanzana kuphela elifuna usizo lochwepheshe.
Njengomhlahlandlela, imikhawulo elandelanayo ngokuvamile iyanconywa -Izinhlangano zamazwe ngamazwe zicaphuna umkhawulo wamahora amabili okuzijabulisa kwansuku zonke ezikrinini—, ukulungisa iminyaka yobudala, izidingo zemfundo noma zomsebenzi, kanye nekhwalithi yokuqukethwe. Akukhona mayelana nobuchwepheshe bokusebenzisa amademoni, kodwa kunalokho ukububeka endaweni yabo.
Izilungiselelo eziwusizo kufoni yakho: I-Android (i-Digital Wellbeing) ne-iOS (Isikhathi Sesikrini)
I-Android: Cindezela Ukusebenza Kwedijithali
Kumadivayisi amaningi e-Android anamasevisi e-Google, Ukusebenza Kwedijithali kuvela kokuthi Izilungiselelo > “Ukusebenza Kwedijithali nezilawuli zabazali”Uma ungayiboni njengohlelo lokusebenza, ivule ngaphakathi kwaleyo menyu ngokuthi "Bonisa isithonjana ohlwini lohlelo lokusebenza." Okokuqala, uzocelwa ukuthi usethe iphrofayela yakho ukuze urekhode ukusetshenziswa nezibalo.
Iphaneli elikhulu libonisa igrafu yomsebenzi wakho namuhla: Isikhathi sesikrini ngohlelo lokusebenza ngalunye, ukuvulwa, nezaziso ezitholiweUkusuka lapho, ungafinyelela uhlelo lokusebenza ngalunye ukuze ubuyekeze imininingwane futhi ushintshe izilungiselelo. Isinyathelo sokuqala esihle ukuvula "Imikhawulo Yohlelo Lokusebenza" futhi ubeke imikhawulo yansuku zonke yaleyo oyithola icasula kakhulu.
I-Chrome inokuphathwa okukhethekile: Ungabona amasayithi avakashelwe futhi ukhawule isikhathi kuwebhusayithi ethile. Iya eshadini le-Chrome, chofoza okuthi "Bonisa Amawebhusayithi," bese wengeza "Isibali Sesikhathi Sewebhusayithi" eduze kwesizinda ngasinye ofuna ukusikhawulela. Uma udinga ukukulungisa kamuva, buya futhi ushintshe noma ususe umkhawulo.
Ukuze ulale kangcono, vula i- Imodi yokuphumula ngohlelo oluhleliwe noma lapho ushaja ifoni yakho. Ngokungeziwe kokuthi "Ungaphazamisi," ungenza ngendlela oyifisayo izinketho zokubonisa: umbala ompunga, itimu emnyama kuphela ebusuku, isithombe sangemuva esifiphele, futhi ukhubaze isibonisi esihlala sivuliwe. Uma uhlela isikhathi sokuqala amahora ambalwa ngaphambi kwesikhathi sokulala, uzonciphisa izilingo ngomzuzu wokugcina.
Udinga ukugxila kwangempela? Ngena Imodi yamahhala yokuphazamiseka, khetha izinhlelo zokusebenza ofuna ukuzimisa kancane futhi uzenze zisebenze ngokushesha noma uzihlele. Ngenkathi isebenza, ngeke ukwazi ukuvula lezo zinhlelo zokusebenza noma uthole izexwayiso. Uma okuthile kuvela, sebenzisa okuthi "Thatha Ikhefu" ngomkhawulo wesikhathi esifushane. Kwamanye amafoni, ungakwazi ukwengeza le modi kokuthi Izilungiselelo Ezisheshayo ukuze uyivule futhi uyivale ngokushesha.
Amaqhinga engeziwe e-Android enza umehluko: engeza "iwijethi yesikhathi sesikrini" Ukuze ubone izinhlelo zakho zokusebenza ezintathu ezisetshenziswa kakhulu shazi, hlela izaziso ngendlela oyifisayo ukuze kuzwakale ezibalulekile kuphela, futhi uma ufuna ukuya phambili, sebenzisa iziqalisi ezincane noma izinhlelo zokusebenza zokugxila (StayFree, Forest, Minimalist Phone) ezehlisa umsindo obonakalayo futhi zikusize unamathele emikhawulweni yakho.
I-iOS: Thola okuningi ku-Screen Time
Ku-iPhone, vula Izilungiselelo > Sebenzisa isikhathi bese uvula “Uhlelo Lokusebenza Nomsebenzi Wewebhusayithi.” Ukusuka lapho, ungakwazi ukubuka kalula imibiko enemininingwane bese usetha imikhawulo. Qala ngokuthi Isikhathi sokungasebenzi: Chaza indawo yesikhathi lapho ifoni yakho icishe ikhiywe, ngesaziso esizenzakalelayo emizuzwini emi-5 ngaphambi kokwenza kusebenze ukuze uqedele noma yini osebenza kuyo.
Ngenkathi isikhathi sokuphumula sisebenza, Izinhlelo zokusebenza ezingavunyelwe zimpunga nge-hourglassUma uzama ukuvula noma iyiphi yazo, i-iOS izokukhumbuza ukuthi ikhiyiwe (yize ungakwazi njalo ukweqa umkhawulo ngesisekelo sesikhangiso uma kunesidingo). Setha okuhlukile kokuthi "Kuvunyelwe Njalo": I-Apple ishintsha ngokuzenzakalelayo ibe Ifoni, Imilayezo, i-FaceTime, noma i-Maps, kodwa ungazishintsha zibe yilezo ozidinga ngempela (ngokwesibonelo, i-WhatsApp noma uhlelo lwakho lokusebenza lwamamephu oluyintandokazi).
Esinye isici esibalulekile sithi "Imikhawulo yokusetshenziswa kohlelo lokusebenza”. Ungakhetha zonke izigaba (isb., inkundla yezokuxhumana) noma izinhlelo zokusebenza ezingazodwana futhi unikeze umkhawulo wesikhathi wansuku zonke. Ungakwazi ngisho nokuvimba amawebhusayithi athile. Khumbula ukuthi isibali sikhathi sisethwa kabusha phakathi kwamabili, ngakho-ke cabangela uhlelo lwakho nemisebenzi ukuze wenze isiqiniseko sokuthi umkhawulo wesikhathi uhambisana nesimiso sakho.
Ithiphu elisebenzayo uma ujwayele "ukuzibhala ngaphezulu" imikhawulo yakho: Cela othile omethembayo ukuthi asethe iphasikhodi yakho Yesikhathi SesikriniUma ungenaye umuntu ongakusiza, khetha i-PIN engakhumbuleki kakhulu futhi uyigcine kusiphathi sephasiwedi noma endaweni yangempela; ngale ndlela, uzogwema ukwenza kungasebenzi yonke into ngokuzumayo.
Ukulungiswa okuvamile okunciphisa ukusnagging
Izilungiselelo zezaziso zimaka ngaphambi nangemuva. Vala izaziso zenkundla yezokuxhumana, ama-imeyili angabalulekile, nezinhlelo zokusebenza zokuzijabulisa, futhi ushiye kuphela umsindo kulokho okubalulekile. Ku-iOS, ungalungisa izaziso ngohlelo lokusebenza ngalunye; ku-Android, ngaphezu kokuzivala, ungalungisa iziteshi zezaziso.
Enye impahla enamandla i- i-grayscale. Ukukhipha umbala kwenza izithonjana nezithonjana zingakhangi futhi kunciphisa umvuzo osheshayo. Ku-iPhone, iya kokuthi Izilungiselelo > Ukufinyeleleka > Isibonisi & Usayizi Wombhalo > Izihlungi Zombala bese uvula I-Grayscale. Ku-Android, inketho ivela ngaphakathi kwe- Izinketho zokubonisa Imodi Yokulala; ivule futhi usebenzise okuthi “Yenza Kusebenze Manje” uma ungathanda ukuba nayo njalo.
Qedela ngezilinganiso ezilula: itimu emnyama ebusuku, ukukhanya okuphansi, qoqa amanethiwekhi omphakathi kufolda engaphandle kwesikrini esikhulu, futhi uhlanze isikrini sakho sasekhaya ezintweni ezibalulekile kuphela (i-imeyili, ibhange, ikhalenda, njll.). Lapho udala ukungqubuzana, kuyancipha ukwehla okubangelwa umkhuba.
Imikhuba esebenzayo namasu okusebenzisa ifoni yakho kancane (futhi uyijabulele kakhulu)
Siqala ngebhulokhi yezenzo eziqondile, eziklanyelwe ukunqamula umsindo nokubuyisela imikhuba enempilo. Awudingi ukuzisebenzisa zonke ngesikhathi esisodwa.; zama ipheya isonto lonke futhi ulungise.
Izinyathelo eziyishumi ze-"digital detox" kancane kancane
- Nqamula idatha yeselula noma i-WiFi ezigabeni zosuku ukuze ukhethe ngokucophelela ukuthi ufuna ukutholakala nini.
- Chitha izikhathi ezithile nge idivayisi engaxhunyiwe ku-inthanethi (isibonelo, umfundi noma ithebhulethi ngaphandle kwe-inthanethi) ukuhlukanisa ukuzilibazisa okungaxhunyiwe ku-inthanethi ezokungcebeleka eziku-inthanethi.
- Khawulela ukufinyelela ku-inthanethi emisebenzini evamile (ukuhlola i-imeyili ngezikhathi ezimisiwe, amaphepha, ukubhanga) futhi ugweme ukudla kancane phakathi.
- Hlunga ifoni: Khipha ongakudingi futhi ufihle lokho okulingayo; izithonjana ezimbalwa, izifiso ezimbalwa.
- UValora khipha amanethiwekhi omphakathi ezinganikeli kuwe noma zivale okwesikhashana ama-akhawunti esibili.
- Faka izinhlelo zokusebenza zokulawula ukukhawulela isikhathi ngohlelo lokusebenza ngalunye futhi uvimbe izikhala zesikhathi (ku-iOS Nge-Screen Time naku-Android With Digital Wellbeing).
- cisha izaziso ezingabalulekile; isikhathi sakho ngesakho, hhayi izikhangiso.
- Shiya ifoni yakho ngaphandle kwekamelo lokulala futhi uphendule igumbi libe yindawo engenasikrini.
- Hlela a ngempelasonto noma uhambo ngaphandle kwamadivayisi ukusetha kabusha imikhuba yakho.
- Uma udinga ukusetha kabusha okuphelele, isibindi nge a i-detox ephelele izinsuku ezimbalwa bese wethula izinto ezibalulekile kuphela.
Imikhuba ethile yansuku zonke esebenzayo
Ebusuku, zama ukuba okungenani ihora elilodwa ngaphandle kwezikrini ngaphambi kokulalaIzikrini—ikakhulukazi omakhalekhukhwini—zehlisa i-melatonin futhi andise isikhathi esisithathayo ukuze ulale. Uma amahora amabili ebonakala engenakwenzeka, qala ngemizuzu engu-60 futhi uzobona izinguquko ezisheshayo kukhwalithi yokulala kwakho.
Dizayina "amahora angenasikrini" phakathi nosuku. Izikhathi zokudla yisikhathi esihle kakhulu sokubeka umakhalekhukhwini wakho kude.Futhi uma uhlanganisa ukudla kwasekuseni, kwasemini, nedina, uzoba nekhefu elingaphezu kwehora nsuku zonke. Engeza isuphamakethe, indlu yokugezela, noma uhambo olufushane kulolo hlu lwezikhathi zamahhala zefoni.
Uma uhlala ubheka i-imeyili yakho yomsebenzi, gwema ukungena kuhlelo lokusebenza kaningi. Yenza kusebenze izexwayiso futhi ushiye ifoni yakho ingabonakaliUma i-imeyili ifika, uzokwazi, futhi uzonciphisa izikhathi ovula ngazo ifoni yakho "uma kwenzeka."
Hlasela i-stimulus ebonakalayo: beka isikrini simpunga futhi amanethiwekhi omphakathi afihlwe kufolda lokho akukho esikrinini sokuqala. Leso sithiyo esincane sibambezela inqubo yokuvula ngaphandle komkhuba futhi sikunikeza isikhathi sokukhetha.
Ukuze ufunde noma usebenze, cabanga ngokuthile "njenge-analog" njenge phrinta amadokhumenti abalulekileAmehlo akho nobuchopho bayaqaphela: ungadwebela, uchaze, futhi uthathe ikhefu ekukhanyeni okuluhlaza imizuzu embalwa.
Ngenisa ama-microbreaks njalo ngemizuzu engama-60Vuka imizuzu engu-3-5, hambahamba, uthele amanzi, noma ugeze ubuso bakho. Uma ungeke ukwazi ukukumisa njalo, bheka ikhibhodi kaningi uma uthayipha futhi uqinisekise umbhalo wakho ekugcineni ukuze unciphise ukucindezeleka kwamehlo okuqhubekayo.
Amasu okugxilisa ingqondo nokuzithiba
Qala ngokuqaphela. Hlola umbiko wokusetshenziswa nsuku zonke Iselula: yiziphi izinhlelo zokusebenza ezihamba phambili kumazinga nokuthi singakanani isikhathi osichitha kuzo. Ukubheka nje idatha kungashintsha ukuziphatha kwakho.
Phatha isikhathi sakho sedijithali sokungcebeleka ngamashejuli. Gcina izikhala zamanethiwekhi noma amavidiyo (ntambama, ngesikhathi sekhefu elithile) futhi unamathele kubo ngemingcele ezenzakalelayo. Gubha ama-milestone amancane: ukusuka emahoreni angu-4 kuye kwangu-3, kusukela ku-3 ukuya ku-2: uma ubona lokhu, uzokhuthazeka kakhulu ukuthi uqhubeke.
Chaza "izikhathi ezingenafoni" (ukudla, isikhathi sokulala, isikhathi nezingane zakho noma abangani). Lezi yizikhala zokuxhuma, ngaphandle kokungabaza ukuthi kwenzakalani emhlabeni obonakalayo. Uma uzithola uvula ifoni yakho ngaphandle komkhuba, zibuze: "Ingabe ngiyakudinga lokhu, noma nginesizungu?"
Lapho ubona ukukhathazeka lapho ungenayo ifoni yakho, zama ukuphefumula kancane, okujulile (isb., 4-4-8: phefumula 4, bamba 4, exhale for 8). Ngokulawula umzimba, isifiso siyehla futhi kulula ukusekela umkhuba omusha.
Ukungqubuzana okwengeziwe, isilingo esincane: amaqhinga athuthukile
Yenza ifoni yakho "ingabi mnandi": I-Grayscale, azikho izaziso ezingadingekile, kanye nesikrini sasekhaya esincaneKu-Android, ungadlulela phambili ngesiqalisi esifaka izithonjana esikhundleni sombhalo futhi sifihle izinhlelo zokusebenza; ku-iOS, sebenzisa izikrini zasekhaya ezihlanzekile futhi ususe izinhlelo zokusebenza ezilingayo oseshweni naseziphakamisweni.
Finyelela kumasevisi esipheqululini sakho esikhundleni sokufaka uhlelo lwazo lokusebenza. Ukusebenzisa isiphequluli kwengeza ukungqubuzana futhi kugwema izaziso zomdabuNgeziphequluli ezinezivimbeli zezikhangiso ezakhelwe ngaphakathi, njenge-Brave, ungakwazi nokubuka i-YouTube ngomsindo omncane wezikhangiso uma izihlangu zezikhangiso zisebenza.
Uma ujwayele ukweqa imingcele yakho, yiqinise: shiya iphinikhodi yokulawula ezandleni zothile omethembayo Noma uyigcine endaweni ongeke uyikhumbule. Hlela "isikhathi sokuphumula" njalo ebusuku ukuze ubambe noma yikuphi ukusetshenziswa okungafunwa.
Omunye umqondo onamandla ukuhlela ukuvala kwe-inthanethi ebusuku (Vala i-Wi-Fi yomzila wakho futhi ukhubaze idatha). Ngaphandle kokuxhumana, izilingo ziyanyamalala. Futhi uma i-YouTube ikuthola ngezithonjana, vimba lezo zithombe nge isihlungi se-DNS susa lokho okuqukethwe okubukwayo; I-YouTube iyancipha kakhulu ukugqugquzela.
Uma uxhumana namalungu omndeni nge-Facebook, enye indlela sebenzisa i-Facebook Messenger kuphela, esebenza njengesici sokuxoxa ngaphandle kokuphakelayo komphakathi. Uma udinga izinyathelo ezinqala, cabanga ukubeka i-smartphone yakho "njengefoni eyisimungulu": imisebenzi ebalulekile nakho konke okunye ngaphandle.
Izinhlelo zokusebenza ezisiza ngempela
Ngokungeziwe kumathuluzi omdabu, kune-ecosystem eklanyelwe ukuthuthukisa inhlalakahle yedijithali. Ngaphambi Kwesiqalisi (i-Android) Inikeza isikrini sasekhaya esincane, isihlungi sesaziso, futhi akukho ukulandelela idatha; abasebenzisi bayo babika ukuthi bavula ifoni yabo izikhathi ezimbalwa kakhulu. Ku-iOS, Ifoni Eyisimungulu idala kabusha okuhlangenwe nakho okuncane ngokusebenzisa amawijethi namaphrofayili ahlukene (umsebenzi, ukuzijabulisa, ubusuku) ukukhombisa kuphela okubalulekile.
Ukunciphisa izifiso zomphakathi, isekhondi elilodwa Kukwenza "ulinde" ngaphambi kokuvula amanethiwekhi, ukukhuthaza ukuqwashisa ngokuthinta; izifundo namanyuvesi aseYurophu zibika ukwehla okukhulu kokusetshenziswa. Zario ihlanganisa imikhawulo yohlelo lokusebenza, izibali-sikhathi ezifana ne-Pomodoro, "i-focus keeper" nezinselele eziqondene nawe yehlisa i-dopamine ngokushesha futhi aqinise imikhuba.
Uma udinga isandla esiqinile, I-Digital Detox: Focus & Live (Android) ingeza izingidi zesikhashana, izibalo, kanye nemodi ethi "I-Hard Lock" evimbela uhlelo lokusebenza ukuthi lukhutshazwe ngaphambi kwesikhathi. Ezinye izinketho eziwusizo ku-Android zihlanganisa I-StayFree (izibalo nemikhawulo) kanye Forest (focus gamification), kanye nokuhlanza isikhombimsebenzisi ngangokunokwenzeka, ifoni minimalist.
Izifundo, imikhankaso, nama-hacks ambalwa athokozisayo
Imikhankaso yalolu hlobo isidumile "Amaqhinga ayi-10 okunciphisa ukusetshenziswa kwefoni ephathekayo" ngemihlahlandlela engenzeka: susa izinhlelo zokusebenza ezivula "okuzokwenziwa" esikrinini sasekhaya, setha amashejuli, unciphise ukukhanya, nezaziso zeqembu. Umgomo ulula: izisusa ezimbalwa, ukulawula okwengeziwe.
I-Hack enconywe amazwi afana nalawa UMel Robbins ukusebenzisa iselula ngokumpunga. Umsebenzi wezemfundo ngokubamba iqhaza kwe Cornell kanye ne-IE iphakamisa ukuthi ukususa umbala kususe "inhlansi" ku- pheqa, okwenza ukuskrola okungapheli kungathandeki. Ungayizama iviki lonke futhi uhlole umthelela wayo ekusebenziseni kwakho kwangempela.
Futhi inothi mayelana nezinombolo: uma uhlanganisa uhambo, isikhathi endlini yangasese, ngaphambi kokulala nezikhathi zokuphazamiseka, Akuvamile ukufinyelela amahora angu-5 ngosukuLokho kulingana nezinsuku ezingaba ngu-76 ngonyaka. Ukuyibheka ngale ndlela kukusiza ukuthi unqume ukuthi ufuna ukusichitha kuphi leso sikhathi.
Indlela yokuvula i-grayscale isinyathelo ngesinyathelo
Ku-iPhone: Iya ku Izilungiselelo > Ukufinyeleleka > Isibonisi & Usayizi Wombhalo > Izihlungi Zombala bese ukhetha "Isikali esimpunga". Ku-Android: yiya ku Izilungiselelo > Ukusebenza Kwedijithali nezilawuli zabazali > Imodi yokulala > Yenza kube ngokwakho > Izinketho zokubonisa bese uvula “Isikali esimpunga,” bese uthepha okuthi “Vula Manje.”
Khumbula: inhloso akukona ukusebenzisa uziro, kodwa ukusebenzisa kangcono.
Ubuchwepheshe busivumela ukuthi sifunde, sisebenze futhi sihlale sixhumekile. Into enempilo ukubeka imingcele ecacile kanye nenhloso ngemuva kokuvula ngakunye.Uma uhlanganisa izilinganiso ezine noma ezinhlanu kwezingenhla futhi unamathele kuzo amaviki ambalwa, uzoqaphela ukugxila okwengeziwe, ukulala okungcono, nesikhathi sekhwalithi esengeziwe ungekho kuzikrini.
Izinkomba ezimfushane
- Park, WK (2005). Umlutha Wefoni Ephathwayo. Kwezokuxhumana Ngeselula (Springer).
- U-Reagle, J. (2015). I-FOMO kanye ne-ostentatious sociability. UMsombuluko wokuqala, 20(10).
- Stevens, RG & Zhu, Y. (2015). I-nightlight kagesi nezigqi ze-circadian. Phil. Trans. R. Soc. B 370.
I-YouTube wuphawu lokuthengisa lwe-Google LLC
Ihlanganisa izilungiselelo zesistimu (I-Digital Wellbeing/Isikhathi Sesikrini), imikhuba yansuku zonke, kanye nezinhlelo zokusebenza ezimbalwa ezikhethwe kahleUma wengeza ukungqubuzana—izindawo ezimpunga, izaziso ezimbalwa, amashejuli—futhi ugxile kokubalulekile, ubudlelwano bakho nefoni yakho buyashintsha ngokushesha: ukuba khona okwengeziwe, umsindo omncane, nomuzwa ocacile wokubuyela esihlalweni somshayeli.
