Kugwiritsa Ntchito Mafoni Am'manja Ndiye Kuti Anthu Enieni Akukonzanso

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Tonsefe timadziwa msungwana yemwe amalembera mameseji nthawi yamadzulo, amayang'ana mwachangu pa Instagram kuti awone zomwe abwenzi ake onse akudya m'malesitilanti ena, kapena amathetsa mkangano uliwonse ndi kusaka kwa Google - ndi m'modzi mwa anthu omangirizidwa kwambiri ndi mafoni awo omwe sanatuluke ofikira mkono. Koma bwanji ngati mnzake ndi ... inu? Kuledzera kwa Smartphone mwina kumamveka ngati nkhonya poyamba, koma akatswiri akuchenjeza kuti ndi vuto lenileni lomwe likukula. M'malo mwake, kusankhana, kapena kuwopa kukhala opanda zida zanu zam'manja, tsopano kwadziwika kuti ndi vuto lalikulu kuti mufufuze kumalo osinthira anthu! (Pezani Momwe Mkazi Mmodzi Anagonjetsera Kuzolowera Thupi Lake.)

Malo amodzi oterewa ayambitsanso, malo opezera anthu osokoneza bongo ku Redmond, WA, omwe amapereka pulogalamu yapadera yothandizira mafoni, kuyerekezera kusuta kwa smartphone ndi kugula mokakamiza komanso zizolowezi zina zamakhalidwe. Ndipo si iwo okha amene ali ndi nkhawa. Kafukufuku ku Baylor University adapeza kuti ophunzira azimayi aku koleji amakhala pafupifupi maola khumi patsiku akucheza ndi mafoni awo - makamaka pa intaneti ndikutumiza ma 100 kuphatikiza tsiku lililonse. Imeneyonso ndi nthawi yochulukirapo kuposa momwe amanenera kuti amacheza ndi anzawo. Chodabwitsa kwambiri, 60% ya anthu omwe adafunsidwa adavomereza kuti amadzimva kuti ali osokoneza bongo pazida zawo.

"Ndizodabwitsa," anatero wofufuza wamkulu James Roberts, Ph.D. "Kugwiritsa ntchito foni yam'manja kumakulirakulira, kukopeka ndiukadaulo uku womwe ukuwoneka ngati wofunikira kwambiri kumayamba kukhala kotheka."

Zomwe zimapangitsa kuti mafoni azisokoneza kwambiri ndichifukwa chake zimayambitsa kutulutsa kwa serotonin ndi dopamine-"amamva mankhwala abwino" muubongo wathu-kutipatsa kukhutitsidwa pompopompo monga mankhwala osokoneza bongo, atero katswiri wazamisili Paul Hokemeyer, Ph.D. (Ikani pansi foni ndikuyesani Zizolowezi 10 za Anthu Osangalala m'malo mwake.)

Ndipo akunena kuti kumwerekera kumeneku kungakhale chizindikiro cha mavuto aakulu. "Kugwiritsa ntchito foni yam'manja movutikira komanso mokakamiza ndi chizindikiro chazovuta zamakhalidwe komanso umunthu," akufotokoza. "Zomwe zimachitika ndikuti anthu omwe akuvutika ndi zovuta monga kukhumudwa, kuda nkhawa, kupwetekedwa mtima, komanso kuthana ndi mavuto amunthu amadzipangira mankhwalawa pofikira zinthu zakunja kuti athetse zovuta zawo zamkati. Chifukwa ukadaulo umakhala gawo lofunikira kwambiri m'miyoyo yathu, mafoni amasanduka chinthu chomwe akufuna. "

Koma zomwe zimawoneka ngati yankho poyamba zimakulitsa mavuto awo mtsogolo. "Amasankha kufikira mafoni awo polumikizana ndi anthu ofunikira," akufotokoza Hokemeyer. Kuchita zimenezi, komabe, kungawononge ntchito yanu ndi moyo wanu waumwini, osatchulapo kukuchititsani kuphonya zinthu zonse zosangalatsa zomwe zikuchitika m’moyo weniweni. (Dziwani momwe Cell Phone yanu ikuwonongerani nthawi yanu yopuma.)

Kondani foni yanu koma osatsimikiza ngati chibwenzicho sichabwino? Ngati mukusangalala mukamalemba ndikusambira (kapena kutayika kwathunthu ngati sikuli pafupi nanu), muzigwiritsa ntchito kwa nthawi yayitali, mukuziyang'ana munthawi zosayenera (monga mukuyendetsa galimoto kapena kumisonkhano), kuphonya ntchito kapena maudindo ochezera chifukwa chotaika kudziko lanu ladijito, kapena ngati anthu ofunikira m'moyo wanu adandaula za kugwiritsa ntchito foni, ndiye kuti Hokemeyer akuti chidwi chanu chitha kukhala chizolowezi chamankhwala.

"Ngati mukuganiza kuti muli ndi vuto, pali mwayi waukulu woti mungakhale nawo," akufotokoza motero. "Makhalidwe osokoneza bongo ali ndi njira zambiri zodzitetezera m'maganizo ndi m'maganizo zomwe zimatiuza kuti palibe cholakwika komanso kuti kugwiritsa ntchito kwathu sikuli vuto lalikulu." Koma ngati zikusokoneza moyo wanu ndiye kuti ndichinthu chachikulu.

Mwamwayi, Hokemeyer samalimbikitsa kuti mudziyang'ane nokha ku rehab (komabe). M'malo mwake, amalangiza kukhazikitsa malamulo ena ogwiritsira ntchito foni yanu. Choyamba, khazikitsani malire omveka komanso olimba pozimitsa foni yanu (makamaka yozimitsa! Osangowafikira) nthawi yoikidwiratu usiku uliwonse mpaka nthawi yoikika m'mawa (amalangiza kuyambira nthawi ya 11 koloko ndi 8 koloko m'mawa). Kenako, sungani chipika chomwe mumawonera kuchuluka kwa nthawi yomwe mumagwiritsa ntchito pafoni kapena piritsi yanu kuti ikuthandizeni kukumana ndi zenizeni. Kenako, ikani alamu yodzikumbutsa kuti muyiike pansi kwa mphindi 15 mpaka 30 nthawi iliyonse maola angapo. Pomaliza, amalimbikitsa kuti mukhale ndi chidziwitso pamalingaliro anu komanso momwe mumamvera. Samalani ndi zomwe mumakonda kwambiri ndipo onani momwe mungasankhire kuthawa kapena kuthana nazo. (Ndiponso, yesani Njira 8 Izi Zopangira Digital Detox Popanda FOMO.)

Kuledzera pa smartphone yanu kumatha kumveka kopusa, koma mafoni ndizofunikira masiku ano - chifukwa chake tonse tiyenera kuphunzira momwe tingazigwiritsire ntchito mosalola kuti atenge miyoyo yathu. "Mafoni amatha kukhala omangika kwambiri," akutero a Hokemeyer, ndikuwonjeza kuti tiyenera kuthana nawo momwe tingachitire ndi mnzathu yemwe samatifunira zabwino nthawi zonse: pokhazikitsa malire, kuwonetsa kuleza mtima, osawalola kutiiwalitsa zomwe zili zofunika kwambiri kwa ife.

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