26/05/2022
Kak perestatj zalipatj v telefone po utram
Esli budiljnik prozvenel polchasa nazad, a vi eschyo v posteli i listaete lentu, vozmozhno, u vas zavisimostj ot gadzhetov. Razbiraemsya, kak ot neyo izbavitjsya.
Pochemu mi tak delaemUbegaem ot problemToljko 13% lyudej udovletvoreniWorldwide, 13% of employees are engaged at work / Gallup svoej rabotoj, a ostaljnie 87% hodyat tuda bez osoboj radosti.Telefon — prekrasnij sposob na vremya ubezhatj ot problem i nemnogo otodvinutj nepriyatnie obyazannosti. Opostilevshuyu rabotu, tyazhyolij razgovor, neprostuyu poezdku. Mi slovno viprashivaem te samie zavetnie pyatj minutochek — kak v detstve, kogda ne hoteli idti v shkolu.Boimsya upustitj chto-to vazhnoeOt 40 do 56% lyudej stradayut1. A. K. Przybylski, K. Murayama, et al. Motivational, emotional, and behavioral correlates of fear of missing out / Computers in Human Behavior 2. Report: 56% of social media users suffer from FOMO / Mashable strahom upuschennoj vigodi: boyatsya okazatjsya «ne v teme» i perezhivayut, chto so vsemi, krome nih, proishodit chto-to interesnoe. A poetomu chasche ostaljnih proveryayut telefon — chtobi uspokoitjsya i ubeditjsya, chto oni nichego ne upuskayut.Kstati, navyazchivaya, obsessivnaya proverka smartfona harakternaSmartphone addicts significantly more anxious than nature lovers, according to pioneering research / University of Derby eschyo i dlya lyudej s trevozhnostjyu — tak oni pitayutsya zaglush*tj perezhivaniya.Zhazhdem bistrih udovoljstvijLajki, smajliki i kommentarii v socsetyah daryat nam oschuschenie sobstvennoj znachimosti i povishayutS. Krach, F. M. Paulus, et al. The rewarding nature of social interactions / Frontiers in Behavioral Neuroscience urovenj dofamina. A on, v svoyu ocheredj, zastavlyaet nas iskatj novih udovoljstvij i chasche proveryatj socseti.Chto v etom plohogoVremya tratitsya zryaA vedj mozhno bilo potratitj ego na chto-to vazhnoe: zaryadku, chtenie, meditaciyu, poleznij zavtrak. Iz-za socsetej sovremennij chelovek riskuetHow much time do people spend on social media / SaaS Scout provesti «v telefone» do semi let zhizni. K tomu zhe, esli pryamo s utra nirnutj v gadzhet, velik shans opozdatj na rabotu.Ischezaet motivaciyaUtrennie rituali zadayut ton celomu dnyu, a smartfoni sbivayut produktivnij nastroj. Vecherom vi planirovali vijti na probezhku, prinyatj kontrastnij dush, prochitatj neskoljko stranic knigi i otpravitjsya na rabotu bodrim i zaryazhennim. A utrom hvataetesj za telefon i — vzhuh! — iz vashej zhizni propali 15–20–30 minut vremeni. A vmeste s nimi i zhazhda svershenij.Stradaet uverennostj v sebeSocseti — vedj chasche vsego mi zalipaem imenno v nih — ploho vliyayut na nashe mentaljnoe zdorovje. Naprimer, privodyat k razvitiyu trevogiProblematic smartphone use and its relationship to anxiety and depression / Anxiety.org i depressiiR. Kraut, M. Patterson, et al. Internet paradox: A social technology that reduces social involvement and psychological well-being? / American Psychologist. A eschyo mi sravnivaem svoyu zhiznj s chuzhoj, zaviduem i chuvstvuem sebya otvratiteljno. Pryamo skazhem, ne luchshee nachalo dnya.Kak s etim borotjsyaKupite budiljnikSmartfon objedinyaet v sebe pochti vsyo, chto nam nuzhno: kameru, sredstvo svyazi, navigator i, konechno zhe, budiljnik. Vozmozhno, imenno iz-za nego 96% lyudej na nochj kladutFour out of five smartphone users check their phones within 15-minutes of waking up, reports suggests / The Drum gadzheti ryadom s soboj.A esli s utra vi pervim delom hvataetesj za telefon, chtobi otklyuchitj zvonok, soblazn pochitatj novosti, poigratj ili proveritj novie kommentarii budet ochenj velik. Chtobi ne iskushatj sebya, kupite obiknovennie chasi s budiljnikom. A telefon postavjte zaryazhatjsya v drugoj komnate.Ustanovite sebe ogranicheniyaVospoljzujtesj servisom, kotorij blokiruet dostup k opredelyonnim programmam. S ego pomoschjyu vi smozhete vibratj prilozheniya, kotorie zabirayut slishkom mnogo vremeni — Instagram*, Facebook*, onlajn-igri — i ustanovitj raspisanie blokirovki. Razresh*te sebe otkritj ih toljko kogda vipolnite osnovnie dela — skazhem, posle obeda.Stay FocusedInnoxappsCena: BesplatnoZagruzitjCena: BesplatnoZamenite vrednuyu privichku poleznojNaprimer, chteniem. Eto tozhe sposob provesti nachalo dnya priyatno i rasslablenno, no kuda bolee poleznij. Vedj davno dokazano, chto chtenie snizhaetReading «can help reduce stress» / The Telegraph urovenj stressa i prodlevaetA. Bavishi, M. D. Slade, B. R. Levy. A chapter a day: Association of book reading with longevity / Social Science & Medicine zhiznj.Vklyuchite monohromnij rezhimNe vse znayut ob etoj funkcii, no vi mozhete sdelatj ekran smartfona chyorno-belim. Poljzovatjsya gadzhetom stanet ne tak interesno i udobno, i vam budet legche otlozhitj ego v storonu. Na Lajfhakere estj instrukciya, kak perevesti smartfon v etot rezhim.
