Ubuchwepheshe buyinto emangalisayo. Kusinikeze i-Netflix, ukuthenga ku-inthanethi, imidlalo yevidiyo kanye nenkundla yezokuxhumana, kodwa ngezinye izikhathi udinga ukuthatha ikhefu kuma-cat memes futhi uzitike nge-detox yedijithali. Ngolwazi olungapheli kanye nokuphazamiseka okungapheli ngokuchofoza nje kude, kubaluleke kakhulu kunangaphambili ukudala imingcele enempilo ngobuchwepheshe. Ngakho-ke vula, vala futhi uyeke ngoba sinalo lonke ulwazi oludingayo ukuze uthole leyo ndawo emnandi phakathi kokuhlala uxhumekile nokukhipha i-plug.  

Iyini i-detox yedijithali?

I-digital detox yilapho unqamula ku-TV, omakhalekhukhwini, imidlalo yevidiyo, nenkundla yezokuxhumana ukuze ukwazi ukugxila empilweni yangempela ngaphandle kokuphazamiseka kwesikrini. Ungakhathazeki, i-digital detox ayiyona ingunaphakade! Yenza i-mini detox ngemva komsebenzi, funda incwadi ohambeni lwakho lwasekuseni esikhundleni sokuskrola Izindaba zakamuva noma wenze iSonto libe usuku olungenalo ubuchwepheshe - yenza lokho okukusebenzelayo! Okubaluleke kakhulu ukudala isikhathi sokuba ingqondo ilulame. 

Imiphumela yokuhlale uxhumekile

Kulezi zinsuku, nabaningi izitayela zobuchwepheshe ezisizungezile, sixhumene kakhulu kunangaphambili. Lapho kubonakala kungenakwenzeka ukusuka kuma-tweets futhi awukwazi ukuyeka ukupheqa izindaba , uyazi ukuthi sekuyisikhathi se-digital detox. Ukuxhumeka 24/24 kungase kukwenze uhlale kuze kuhlwe ukuze udlale imidlalo yevidiyo, uzizwe sengathi uphuthelwa okuhlangenwe nakho bonke abangani bakho abakhuluma ngakho, noma ushiywe emsebenzini ngoba inkinobho yokuvuselela ayizicindezela yona ngokwayo. . Ukuphuma ngemvume kuyingxenye ebalulekile yanoma yimuphi umkhuba ukuzinakekela kunoma ubani ofuna ukuthuthukisa ubuhlakani bakhe, umkhiqizo futhi ube namandla engeziwe. 

Imiphumela emibi yobuchwepheshe ebuchosheni bakho

Ungase ungakuqapheli, kodwa ubuchwepheshe obuningi bulimaza ubuchopho bakho. Kusukela ekubeni nomkhawulo ophansi wengcindezi kuya ekuphazamiseni ukulala kwakho kobuhle, izikrini zethu zishintsha buthule indlela ubuchopho bethu obusebenza ngayo, futhi akugcini lapho. Nansi eminye yemiphumela emibi ubuchwepheshe obunayo kuleyo nto ebomvana ebomvana phakathi kwezindlebe zethu. 

• Yehlisa Ikhono Lokudala: Ubuchwepheshe bukhuthaza ukwaneliseka okusheshayo futhi busivimbela ekubeni nesineke esidingekayo samakhono okucabanga ajulile ahlobene creativeness .
• Kuthinta Kabi Ubudlelwano: Isikhathi esiningi esichithwa kumadivayisi sisho isikhathi esincane esichithwe nabantu obathandayo futhi sisenza sizizwe singaneliseki futhi sixhumeke kancane.
• Ukuhlakanipha Komphakathi Okukhubazekile: Ukuchitha isikhathi esiningi phambi kwesikrini kuphazamisa ikhono lethu lokufunda ezimpumelelweni, ekuhlulekeni, nakubantu abaseduze kwethu.
• Ubunzima bokugxila: Ubuchwepheshe buhlala busiphusha ezindaweni eziningi ngesikhathi esisodwa, okwenza kube nzima ukugxila kulokho okuphambi kwethu. Uma uphuma uzobona futhi a khulisa ukukhiqiza kwakho emsebenzini.
• Iphazamisa imikhuba yokulala: Kubonisiwe lokho izikrini ezikhanyayo eziluhlaza okwesibhakabhaka zikhipha ukuphazamisa isigqi se-circadian esisisiza ukuthi silale ebusuku.

Izinzuzo zokwenza i-digital detox

Xosha iziphazamiso zedijithali futhi uvune izinzuzo zempilo engenazo ubuchwepheshe. Qala a ukuhlanza kwezobuchwepheshe inezinzuzo ezinkulu zempilo yengqondo futhi uzomangala ukuthi uzizwa ungcono kangakanani uma ungaxhumekile njalo. Izinzuzo ze-a ubuthi bedijithali zihlanganisa:

• Ukulala okuthuthukisiwe: Ngaphandle kokukhanya okuluhlaza kanye nesilingo sokuqhubeka nokugeleza, uzothuthukisa u-z wakho futhi ube namandla engeziwe ekuseni.
• Maggiore umkhiqizo : ubuchwepheshe obuncane busho isikhathi esengeziwe sokwenza izinto. Uma ungagqolozele esikrinini, uzoba nesikhathi esengeziwe sokwenza izinto ezibalulekile.
• Ukuma okungcono: "intamo yezobuchwepheshe" yinto yangempela e ukuma okungcono kuyinzuzo enkulu ukulahla amadivaysi.
• Ubudlelwano Obuthuthukisiwe: Ukuba nesikhathi esengeziwe sabathandekayo kungaba yinto enhle kuphela. Qaphela ukuthi uzizwa usondelene kangakanani nabantu abaseduze nawe ngemva kokuphuma kwezobuchwepheshe.
• Isikhathi esengeziwe sezinto zokuzilibazisa: Ukuqalisa i-detox yedijithali kukunikeza isikhathi esiningi sokuhlola zonke lezo zinto zokuzilibazisa osukhohlwe yikho kudala ngazo.

Indlela yokwenza i-digital detox

Nika ingqondo yakho ikhefu! Funda indlela yokwenza eyodwa ubuthi bedijithali - Sinamathiphu wokuthi yini okufanele uyenze esikhundleni sokuswayipha, ukuthi ungabafaka kanjani abangani bakho, nokuthi unganamathela kanjani esimisweni sakho esisha sokuqeda ubuthi emzimbeni. 

Yenza eminye imisebenzi esikhundleni salokho

Buyela emuva ezikhathini zakudala bese uzama ezinye umsebenzi ngaphandle kobuchwepheshe . Thola eyodwa iholide kusuka kubuchwepheshe kuzokunikeza isiqalo esisha. Hamba uyoshaywa umoya, qoqela umndeni ndawonye ukuze uthole umdlalo ebusuku, noma ufunde incwadi esikhundleni sokugqolozela ocingweni. Hlala usebenza kuzoba yisici esibalulekile ekwehliseni isikhathi sesikrini. Qala ukunitha noma ufunde ukupheka ama-dessert amnandi.  

Beka imikhawulo nemigomo

Kwenze umgomo wokuchitha isikhathi esincane kakhulu kwezobuchwepheshe isonto ngalinye. Qala ngesigamu sehora lesikhathi samahhala usuku ngalunye, bese usikhuphula sibe ihora elilodwa ngesonto elilandelayo bese uqhubeke. 

Bandakanya obathandayo 

Bandakanya umndeni wakho ukuze uguqule ukushiywa kobuchwepheshe kube inselele ejabulisayo. Hlola i-smartphone yawo wonke umuntu ekupheleni kwesonto ukuze ubone ukuthi ubani ochithe isikhathi esincane ebuka isikrini sakhe - noma ubani owinile angakwazi ukukhetha into ayintandokazi azoyithatha ukuze adle noma akhethe azokubuka ngobusuku bemuvi. Ungakwazi futhi xhumana ne abangani futhi ubafake enseleleni. 

Zivuze

Noma nini lapho ufika ngesikhathi sokungaxhunyiwe ku-inthanethi, zinikeze umklomelo. Phuma ngedethi yamahhala endaweni yokudlela oyikhonzile noma uthole leyo nto ebisohlwini lwakho lwezifiso iminyaka. Lungiselela isiko elikhethekile le-detox yakho yedijithali, njengobusuku e-spa. 

Izinhlobo ze-detox yedijithali

Kunezindlela eziningi zokuthatha ikhefu lobuchwepheshe. Khetha izindlela ezimbalwa ezikusebenzelayo futhi uzizame okungenani iviki - zizwe ukhululekile ukushintsha ezinye izikhathi noma izinsuku ukuze zilingane neshejuli yakho. Kwezinye izinsuku kungase kudingeke ukuthi ube ocingweni noma ube nekholi yevidiyo ngesikhathi sokuqeda ubuthi emzimbeni, kuyilapho ezinye kuzoba inketho enhle yokuzama detox ezinkundleni zokuxhumana . Gingqa ngezibhakela okhalo futhi uhlale uvumelana nezimo.  

Phuma isikhathi esithile 

Setha isikhathi usuku nosuku lapho ungeke usaba nobuchwepheshe. Ngesikhathi sesidlo sasemini, emva komsebenzi noma ngaphambi kokulala yizo zonke izindawo ezinhle zokuqala. Kwenze ingxenye yesimiso sakho, bese ubona ukuthi uzizwa kanjani ngemva kweviki. Abantu abaningi bagcina benwebe isikhathi sabo esingenazo ubuchwepheshe ngoba bathanda indlela abazizwa ngayo. 

Yidla ukudla okungenabuchwepheshe

Ukulahla amadivaysi ngesikhathi sokudla kukhuthaza ukuthi ungagcini ngokubonga ukudla okudlayo, kodwa futhi ujabulele inkampani okuyo. Khipha umndeni kuzokwenza ukudla kukhetheke kakhulu. Yenza umthetho wokuthi awekho amafoni avunyelwe etafuleni lesidlo sakusihlwa, vala i-TV futhi uqaphele ukuthi inhliziyo yakho nesisu sakho kugcwele kangakanani.  

Thola ibhalansi nobuchwepheshe

Ukutubeka kwedijithali kungokoqobo futhi ukuthola indawo ephakathi kuyisihluthulelo sokuphila impilo enkathini yamakhompyutha. Ukusungula ubudlelwano obunempilo nomhlaba wedijithali kuzokusiza ugweme noma iyiphi ingozi yokuhlupheka Ukuba umlutha wezithombe kusukela ubuchwepheshe . Sinamakhambi e-analog okudambisa izinhlungu zakho zedijithali. 

Beka kuqala ukuxhumana kwabantu

Sonke sibe nalokho okuhlangenwe nakho lapho sizama ukubamba ingxoxo nomuntu onentshisekelo kakhulu kulokho okusecingweni lakhe kunomuntu ophambi kwakhe. Hlala ubeke phambili abantu empilweni yakho kunokuqukethwe ocingweni lwakho.

Nciphisa isikhathi sobuchwepheshe sezingane

Ubuchwepheshe bungaba ne umthelela omubi ezinganeni . Nikeza izingane zakho imikhawulo yesikhathi kumadivayisi azo edijithali. Sebenzisa imidlalo yevidiyo njengomvuzo wokwenza umsebenzi wasekhaya nomsebenzi wasekhaya. Qiniseka ukuthi izingane zakho zinobudlelwano obuhle nezinkundla zokuxhumana ngokubeka umkhawulo weminyaka futhi uqiniseke ukuthi azibambeki ekuqhathaniseni impilo yazo neyabanye. Ukuze uthole imininingwane eyengeziwe, ungathola izindlela eziningi ezizokuqondisa ukuvimbela ukuluthwa ucingo ngendodana yakho.

Thola ibhalansi yokuphila komsebenzi

Thola ifayela le- ibhalansi phakathi umsebenzi nokuphila yangasese uma isebenza ukusuka ekhaya kuwumshikashika wangempela. Dala ibhalansi ngokwazisa osebenza nabo ukuthi ngeke utholakale ngemva kokuphela kosuku lomsebenzi futhi uvale zonke izaziso ezihlobene nomsebenzi. 

Khipha ikhaya lakho

Uma unenkinga yokwenza i-digital detox, zama ukusetha ikhaya lakho ukuze likusize uphumelele. Sinamanye amathiphu okulula ukuwasebenzisa enza ukuphuma kube lula. 

Sebenzisa ubuchwepheshe ukuze unqamule 

Ukulwa nobuchwepheshe ngobuchwepheshe ngokuvala izaziso ukuze i-detox yakho yedijithali ingaphazanyiswa imisindo namabhiphu. Namuhla ziningi uhlelo lokusebenza lwesimo sezulu dello ishermo ezivala ubuchwepheshe bakho kuwe noma amajele omakhalekhukhwini anesikhathi agcina ifoni yakho ivaliwe isikhathi esithile. 

Paka amadivayisi akho

Faka isiteshi sobuchwepheshe emnyango ongaphambili onetafula noma idrowa elinawo wonke amashaja akho. Uma ungena emnyango, xhuma izisetshenziswa zakho ukuze ungalingeki ukuzisebenzisa. Lokhu kukhuthaza wena nomndeni wakho ukuthi nigxile ezintweni zokuzilibazisa, ezincwadini, nasekuchitheni isikhathi esiningi ndawonye. 

Phuma ngaphandle

Thatha uhambo, hamba uye echibini noma vele uphumule engadini yakho futhi ujabulele ngaphandle. Phuma kungenye yezindlela ezingcono kakhulu zokususa ubuthi kumadivayisi futhi kuwumsebenzi olula ukwenza wonke umndeni ubandakanyeke. 

Dala ikhaya elikusiza ukuthi unqamule

Lungiselela ikhaya lakho impumelelo. Qala ngokubeka itafula ephasijini lakho lapho ungapaka khona amadivayisi akho, bese uqoka igumbi lapho amadivayisi angavunyelwe. Esikhundleni sokuba nama-TV ekhishini, egumbini lokuphumula, nakuwo wonke amakamelo okulala, gcina eyodwa egumbini lakho lokuzijabulisa futhi uyibize kahle. 

Dala izindawo ezingezona ubuchwepheshe ekhaya

Ukudala izindawo ezingekho ubuchwepheshe kungenye yezindlela ezilula zokwenza i-digital detox nsuku zonke. Kungase kubonakale kusabisa ukuba nendawo yekhaya lakho lapho amadivayisi angavunyelwe, kodwa sithembisa ukuthi uzowuthanda umehluko owenzayo empilweni yakho. 

Dala igumbi "elinqanyuliwe".

Khetha igumbi ekhaya lakho elingenawo amadivaysi edijithali. Awekho ama-TV, amakhompyutha, ama-iPads noma amafoni avunyelwe. Kwenze kuthokomele ngosofa, imicamelo, izitshalo nezingubo zokulala, ngakho-ke ngenisa noma yini nakho konke okuthandayo okungabandakanyi isikrini. Cabanga ngezincwadi, amagama ahlukene, imidlalo yebhodi , kuleyo ndiza yokuzilibazisa oyakhayo noma umisa ikhoneni lomculo ukuze ekugcineni ufunde ukudlala isiginci. 

Shiya ubuchwepheshe ngaphandle kwekamelo lakho lokulala 

Paka ifoni yakho egumbini lokuphumula ubusuku bonke ukuze udale indawo yokulala ethule. Sebenzisa iwashi le-alamu esikhundleni sokuncika ocingweni lwakho ukuthi likuvuse ekuseni futhi umiselele uhlelo lwakho lwe-TV lwasebusuku ngencwadi. 

Jabulela ukudla kwamahhala kwe-techno

Kwesinye isikhathi udinga ukuvula ifoni yakho ngenkathi upheka ukuze ubheke eyodwa iresiphi . Zonke ezinye izikhathi, yikhiphe ukupheka futhi uzijwayeze ukuqaphela ngenkathi udla isidlo sasekuseni noma ujabulela ukudla okulula kwasemini. 

Khipha ikhaya lakho ngenkathi ungekho

Izindleko zamandla ezifihliwe zemishini exhunyiwe zingakhuphula isikweletu sakho sikagesi. Zama lawa macebiso ukuze wonge imali ngenkathi ungekho . 

Khipha amadivayisi akho ukuze uthuthukise ukuphepha

Ukugcina wonke amadivayisi akho exhunyiwe ngenkathi ungekho kungaba yingozi yomlilo. Imishini ye-elekthronikhi emidala, ikakhulukazi, isengozini yokushisa ngokweqile nokudangala imililo kagesi, futhi ukuyikhipha lapho uya eholidini ngeke kukongele imali kuphela kodwa kukunike ukuthula kwengqondo.  

Yonga amandla 

Yonga amandla ngokunika amandla imodi yokulala kumadivayisi akho ukuze ugcine amabhethri isikhathi eside. Imishini emidala iyonga amandla amancane kunamamodeli amasha, ngakho-ke shintsha noma imaphi ama-electronics aphelelwe yisikhathi ngamamodeli esimanje samandla. Ungazama ukusebenzisa amadivaysi ahlakaniphile azokunikeza ukulawula okwengeziwe futhi akuvumele ukuthi wonge amandla endlini, njengokuthi ama-smart bulbs noma ama-thermostats akude. 

Ama-elekthronikhi okufanele (futhi okungafanele) uwakhiphe

Ukwenza: khipha izinto ezincane zasekhishini ezifana ne-coffee maker, i-microwave kanye neprosesa yokudla. Uma uzobe ungekho isikhashana, khipha futhi amashaja nesistimu yokuzijabulisa, njengoba zisebenzisa amandla amaningi. 

Cha: unganqamuli izinto zikagesi ezinkulu zasekhishini njengesiqandisi noma umshini wokuwasha izitsha. Gcina izindawo zikagesi, izitholi ze-carbon monoxide, ne-alamu yomlilo kuxhunyiwe. Ungagcina amadivayisi akho asebenza kahle kakhulu e-elekthronikhi exhunyiwe, njengoba mancane amathuba okuthi adonse ithani lamandla uma engasetshenziswa.  

I-detox yedijithali yansuku zonke, yamasonto onke noma yanyanga zonke ikusiza ukuthi uhlale uthintana nendawo okuzungezile, yehlisa ingcindezi nokukhathazeka, futhi ikunikeza isikhathi sokujabulela umndeni wakho, imvelo noma umsebenzi wokuzilibazisa. Lawa macebiso azokusiza ukuthi uthole ibhalansi ekulungele.

Umbhali wendatshana: Teresa Siqueira