Ndidayesa Zida Zatsopano za Apple Screen Time Kuchepetsa Pa Social Media

Zamkati

• Njira Yatsopano Yowonekera Pazenera
• Kugwedezeka Koyamba
• Kupita Patsogolo
• Mawu Omaliza
• Onaninso za

Monga anthu ambiri omwe ali ndi akaunti zapa media media, ndidzavomereza kuti ndimakhala nthawi yochuluka kwambiri ndikuyang'ana chophimba chochepa chowala mdzanja langa. Kwazaka zambiri, kugwiritsa ntchito kwanga pazama TV kwakwera-ndikukwera, ndipo mpaka pomwe kugwiritsa ntchito batri yanga ya iPhone kuyerekeza kuti ndimatha maola asanu ndi awiri kapena asanu ndi atatu pafoni yanga ngati pafupifupi tsiku lililonse. Ayi. Kodi ndinachita chiyani ndi nthawi yowonjezera yonse yomwe ndinali nayo?!

Popeza zikuwonekeratu kuti Instagram ndi Twitter (nthawi yanga yayikulu yoyamwa) sikupita-kapena kukhala osakonda kusiya nthawi ina iliyonse posakhalitsa, ndidaganiza kuti inali nthawi yolimbana ndi mapulogalamuwa.

Njira Yatsopano Yowonekera Pazenera

Zachidziwikire, anthu ku Apple ndi Google anali ndi malingaliro ofanana. Kumayambiriro kwa chaka chino, zimphona ziwiri zaukadaulo zidalengeza zida zatsopano zothandizira kuchepetsa kugwiritsa ntchito kwambiri ma smartphone. Mu iOS 12, Apple idatulutsa Screen Time, yomwe imatsata kuchuluka kwa nthawi yomwe mumagwiritsa ntchito foni yanu, pa mapulogalamu ena, komanso m'magulu monga malo ochezera a pa Intaneti, zosangalatsa, ndi zokolola. Mutha kukhazikitsa malire am'magulu anu azapulogalamu, monga ola limodzi pamalo ochezera a pa Intaneti. Komabe, malire odzipangira okhawa ndi osavuta kupitilira - kungodina "Ndikumbutseni pakadutsa mphindi 15," ndipo chakudya chanu cha Instagram chidzabweranso muulemerero wake wokongola.

Google ikuwoneka kuti ikuchitapo kanthu mwamphamvu. Monga Screen Time, Google's Digital Wellbeing imawonetsa nthawi yomwe imagwiritsidwa ntchito pazida ndi mapulogalamu ena, koma mukadutsa malire anu a Time Limit, chithunzi cha pulogalamuyo chimakhala ndi imvi kwa tsiku lonse. Njira yokhayo yopezeranso mwayi ndikulowa mu Wellbeing dashboard ndikuchotsa pamanja malire.

Monga wogwiritsa ntchito iPhone, ndinali wokondwa kukhala ndi chithunzi chomveka cha kuchuluka kwa nthawi yomwe ndimakhala (er, kuwononga) pazanema. Koma choyambirira, ndimadzifunsa kuti: Ndi nthawi yochuluka bwanji yomwe "yochuluka" kugwiritsa ntchito malo ochezera, makamaka? Kuti ndiphunzire zambiri, ndinapita kwa akatswiri-ndipo ndinaphunzira kuti panalibe yankho limodzi lokha.

"Chimodzi mwazinthu zofunika kudziwa ngati mukuwononga nthawi yochulukirapo pa intaneti ndikufufuza kuti muwone ngati zomwe mukuchita zikusokoneza zina m'moyo wanu," atero a Jeff Nalin, Psy.D, Ph.D., wama psychologist, bongo katswiri, komanso woyambitsa Paradigm Treatment Centers.

Mwanjira ina, ngati zomwe mumakonda pa TV zikukhudza nthawi yokhala ndi abale kapena abwenzi, kapena ngati mukusankha foni yanu pamasewera ena, ndiye kuti nthawi yanu yowonekera yakhala yovuta. (Kuthera nthawi yochuluka pa malo ochezera a pa Intaneti kungakhudzenso thupi lanu.)

Sindikuganiza kuti ndinganene kuti ndili ndi "vuto" zikafika pa malo ochezera, koma ndikuvomereza: Ndapezeka ndikupeza foni yanga pomwe ndimayenera kuyang'ana kwambiri ntchito . Ndaitanidwa ndi abwenzi ndi abale kuti ndisiye kuyang'ana pa Instagram panthawi ya chakudya chamadzulo, ndipo ndimadana nazo kuti munthu.

Chifukwa chake, ndidaganiza zoyesa zida zatsopanozi ndikuyika malire a ola limodzi pazochezera zapaintaneti pa iPhone yanga kuti ndikuyeseni kwa mwezi umodzi. Umu ndi momwe zinachitikira.

Kugwedezeka Koyamba

Mwachangu, chidwi changa pa kuyesaku kunasandulika mantha. Ndinaphunzira kuti ola limodzi linali nthawi yochepa modabwitsa yocheza ndi media. Tsiku loyamba, ndinadabwa nditafika pa ola langa nthawi yomwe ndimadya kadzutsa, chifukwa chakuwunika kwanga m'mawa kwambiri.

Izi zidakhala ngati kudzutsa. Kodi zinali zothandiza kapena zopindulitsa kuthera nthawi ndikuwonera nkhani za Instagram za alendo ndisanadzuke? Ayi konse. M'malo mwake, mwina zinali kuwononga kwambiri thanzi langa lamalingaliro-ndi zokolola - kuposa momwe ndimaganizira. (Zokhudzana: Momwe Mungakhalire Osangalala IRL Mukamayang'ana Pa Instagram)

Nditafunsa akatswiri kuti andipatse malangizo amomwe ndingachepetsere, panalibe yankho lomveka bwino. Nalin analimbikitsa kulinganiza magawo a mphindi 15 mpaka 20 panthaŵi zinazake masana monga sitepe ya mwana.

Momwemonso, mutha kuletsa nthawi zina zatsiku kuti mukhale "ochezeka pa TV," akutero Jessica Abo, mtolankhani komanso wolemba buku. Osasunthika: Momwe Mungakhalire Osangalala Mukamayang'ana Pama TV. Mwina mukufuna kupereka mphindi 30 zomwe mumathera pa basi kupita kuntchito, mphindi 10 zomwe mukudziwa kuti mudzakhala pamzere kudikirira khofi wanu, kapena mphindi zisanu panthawi yopuma masana kuti muwone mapulogalamu anu, akutero.

Chenjezo lina: "Chitani zomwe zimakusangalatsani poyamba, chifukwa ngati muika malamulo ochulukirapo mwachangu, mutha kukhala osachita chidwi ndi cholinga chanu." Ndikadayenera kuti ndiyambe ndi malire a nthawi yayitali poyamba, koma moona mtima ndimaganiza kuti ola limodzi likhoza kuchitika. Ndizodabwitsa kwambiri mukayamba kuzindikira kuchuluka kwa nthawi-kuyamwa foni yanu.

Kupita Patsogolo

Nditagwira nthawi yomwe ndimakhala pafoni yanga m'mawa, ndidapeza kuti nditha kukwanitsa kukhala osakwana ola. Ndidayamba kufikira malire a ola pafupi 4 koloko kapena 5 koloko masana, ngakhale panali masiku ena pomwe ndimagunda masana. (Izi zinali zodabwitsa kwambiri makamaka pamasiku omwe ndimadzuka 8 koloko m'mawa zomwe zikutanthauza kuti ndinali nditakhala kale gawo limodzi mwa magawo anayi a tsiku langa ndikuyang'ana pazenera.)

Kunena zowona, zina mwa ntchito zanga zimakhudzana ndi media media, chifukwa sikunali kungoyenda mopanda nzeru. Ndimayendetsa akaunti yanga yaukadaulo komwe ndimagawana maupangiri anga andalama, komanso ndimayendetsa blog ndi malo ochezera pa intaneti. Pokumbukira zakale, ndikadaphatikizaponso mphindi zowonjezera 30 kuti ndipatse nthawi yogwiritsira ntchito "media" pazanema.

Komabe, ngakhale kumapeto kwa sabata (pomwe mwina sindinkagwira ntchito yeniyeni), sindinakhale ndi vuto logunda malire a ola la 5 koloko masana. Ndipo ndidzakhala wowona mtima: Tsiku lililonse loyesera monthlong, ndadina "Ndikumbutseni mphindi 15" ... um, kangapo. Mwina zidawonjezeranso pafupifupi ola limodzi lomwe limagwiritsidwa ntchito pazanema tsiku lililonse, kapena kupitilira apo.

Ndinafunsa akatswiri zomwe ndingachite kuti ndithane ndi chizolowezi choyipa chopita mtsogolo. (Zokhudzana: Ndidakhala Mwezi Molusa Mosatsata Anthu Pa Social Media)

“Imani ndi kudzifunsa mokweza kuti, ‘N’chifukwa chiyani ndikufunika nthawi yochulukirapo kuno?’” Abo anandiuza choncho. "Mutha kuzindikira kuti mukungoyesera kuchiritsa kunyong'onyeka kwanu, ndipo simufunikiranso kuthera nthawi yochulukirapo pafoni yanu. Ngati mungathe, yesetsani kudzipatsako gawo limodzi lokha masana, kuti musunge ma tabu abwino kangati umayesa kunyalanyaza chenjezo. "

Ndayesapo, ndipo zimathandizadi. Ndadzigwira ndikunena mokweza kuti, "Ndikutani pano?" kenako ndikuponya foni yanga patebulo (modekha!). Hei, chilichonse chimagwira ntchito, sichoncho?!

Nalin akuti kudzisokoneza kungathandizenso. Yendani (popanda foni!), Yesetsani kusinkhasinkha kwa mphindi zisanu, imbirani mnzanu, kapena mphindi zochepa ndi chiweto, akutero. "Zosokoneza zamtunduwu zithandizira kuti tisiye kuyeserera."

Mawu Omaliza

Pambuyo pa kuyesaku, ndakhala ndikuzindikira kwambiri zizolowezi zanga zapa TV - komanso kuchuluka kwa nthawi zomwe zimandichotsera ntchito yopindulitsa, komanso nthawi yabwino ndi banja ndi abwenzi. Ngakhale sindikuganiza kuti ndili ndi "vuto," ine mungatero ndimakonda kuchepetsa zizolowezi zanga zodziyang'ana pawailesi yakanema.

Ndiye chigamulo chanji pazida za smartphone izi? Nalin akupereka chenjezo. "N'zokayikitsa kuti kugwiritsa ntchito kosavuta kungalimbikitse ogwiritsa ntchito mafoni olemera kapena omwe ali ndi vuto la chikhalidwe cha anthu kuti achepetse kugwiritsa ntchito kwawo," akutero.

Komabe, zida izi zitha kukuthandizani kuti mukhale owonjezera kuzindikira momwe mumagwiritsira ntchito, ndikukulimbikitsani kuti muyambe kusintha zizolowezi zanu mosadukiza. "Monga chigamulo cha Chaka Chatsopano, poyamba mukhoza kulimbikitsidwa kugwiritsa ntchito chida monga njira yosinthira chizoloŵezi chosokoneza bongo. Koma njira zina, zogwira mtima kwambiri zingagwiritsidwe ntchito kuti zikuthandizeni kuyendetsa bwino nthawi yanu yochezera anthu, "akutero Nalin. "Pulogalamu yochepetsera nthawi ingakuthandizeni kukhazikitsa malire, koma musayembekezere kuchiritsidwa kwamatsenga." (Mwina yesani malangizo awa amomwe mungapangire detox ya digito popanda FOMO.)

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