Abusuabɔ a Apɔmuden Wɔ Mu Wɔ Wo Telefon Ne Wo Ntam

Fa wo adwene si bere a etwa to a wofaa wo telefon sɛ wobɛyɛ ade tiawa biako so. Ebia wobɛhwɛ wim tebea. Simma aduonu akyi no, wopue, wonhwɛɛ wim tebea no, wo ho asesa kakra sen sɛnea na ɛte bere a wufii ase no, na wunnim baabi a bere no kɔe yiye. Yɛn mu dodow no ara nim saa nhintihintiw no yiye. Ɛto wɔn a wɔdɔ wɔn telefon ne wɔn a wɔmpɛ na ne wɔn a wogye di sɛ wɔahyɛ no so no.

Eyi nyɛ ɔkasa a ɛfa apɛde ahoɔden ho. Twetwe a wote nka no yɛ nokware, na wɔayɛ no saa ankasa. App ahorow a wode di dwuma kɛse no, nnipa anyansafo a wɔn adwuma ne sɛ wɔbɛma wakɔ so abue mu no na wɔayɛ na wɔahyehyɛ. Wonyɛ mmerɛw sɛ wohweree simma aduonu maa screen a wɔayɛ no sɛ ɛnnye simma aduonu. Enti momma yensi afɔdi no ho. Asɛmmisa a mfaso wɔ so na ɛyɛ ayamye ne: ɛhe na telefon no rebɔ wo ka ankasa wɔ wo da mu, na nsakrae biako bɛn na ɛbɛsan de saa fa no ama wo?

Abusuabɔ, ɛnyɛ akɔnnɔ bɔne

Asɛm a nnipa de di dwuma ne "akɔnnɔ bɔne," na ɛtɔ da bi a ɛyɛ nokware, nanso yɛn mu dodow no ara fam no ɛyɛ asusuwii a ɛnteɛ. Wo telefon wɔ mfaso ankasa. Ɛkura wo mfonini, wo asasemfonini, wo nkurɔfo, wo nnwom, krataa a efi wo nuabea hɔ a wʼani gye ho sɛ woanhwere. Sɛ wode di dwuma sɛ awuduru a worentumi nko nntia a, ɛtaa de aniwu ba, na aniwu yɛ ade a ɛnhyɛ nkuran koraa. Ɛtaa de wo san kɔ screen no ho ntɛm ara sɛ wubenya ahomegye.

Abusuabɔ yɛ ɔkwan a eye yiye a wode bɛdwen ho. Abusua betumi abɛn na ɛda so wɔ ahye. Wubetumi adɔ obi na woremmpɛ no wɔ dan mu anadwo nnɔn abien. Wubetumi abu biribi sɛ ɛsom bo na woasi gyinae sɛ ɛrentumi nsɛe wo aduane bere. Botae no nyɛ telefon kakraa ankasa. Ɛyɛ telefon a ɛsom wo abrabɔ sen sɛ ɛbɛhyɛ no so dinn.

Bere a American Psychological Association bisaa Amerikafo nsɛm fa mfiridwuma ne ahohaw ho no, ehuu kuw bi a ɛfrɛɛ no "wɔn a wɔhwɛ daa," nnipa a wɔhwɛ email, krataa, ne mmaako mmaako nkitahodi nnnetwork da no nyinaa. Wɔyɛɛ bɛyɛ wɔn a wɔbisaa wɔn no fa, na sɛ kuw a, wɔkaa sɛ wɔn ahohaw kɔ soro sen wɔn a wɔnhwɛ pii no. Ɛno nkyerɛ sɛ wo telefon a wobɛhwɛ no de mmubu ba. Ɛkyerɛ sɛ tebea a ɛyɛ "daa-bue" no wɔ ka, na yɛn mu pii retua a yɛnnsii gyinae sɛ yɛbɛyɛ saa da.

Ɛhe na ka no ankasa pue

Ɛboa sɛ wobɛhwɛ no pɔtee, efisɛ "telefon nye" no nna hɔ dodo a wontumi nyɛ ho hwee. Wɔ nnipa dodow no ara fam no, ɔhaw ankasa no wɔ mmeae mmiɛnsa.

Wʼadwene, a wɔatwa mu ntakraa

Notification biara yɛ abisade ketewa sɛ gyae nea woreyɛ na hwɛ. Sɛ woanhwɛ mpo a, wʼadwene fa bi te nka sɛ ɛrebɔ na wo nan tu mu. Yɛ saa mpɛn ahanan da koro mu na wode wo dɔnhwerew di abrabɔ a wʼani nsi pintinn, a wʼani nsi adwuma a ɛwɔ wʼanim no so koraa, na wonyɛ ho hwee koraa nso. Saa nkutankuta nkate no, sɛ woyɛ adwuma da mu nyinaa na wunwie biribiara no, ɛtaa nyɛ aniden ho ɔhaw. Ɛyɛ ntwamu ho ɔhaw a ahyɛ aniden ho ɔhaw ntade.

Cleveland Clinic kyerɛ sɛ Amerikani a ɔda mfinimfini hwɛ ne telefon mpɛn pii da koro mu, bɛyɛ mpɛn aduɔkron ne nea ɛboro saa. Saa nhwɛ no dodow no nyɛ gyinaesi. Ɛyɛ su a wɔayɛ, nsa a ɛkɔ kotoku mu ansa na adwene asusuw ho.

Wo nna

Eyi na nyansahu a emu da hɔ pa ara wɔ akyi, na ɛfata sɛ wuhu. Screen a wohwɛ wɔ mpa so no fi hann a ne wavelength yɛ bruu ma, na saa hann no ka kyerɛ wʼamemene sɛ ɛda so yɛ adekyee, na ɛno si melatonin, hormone a ɛma woda no kwan. Nhwehwɛmufo a wɔwɔ Harvard de hann bruu totoo hann ahaban a wɔn hyerɛn yɛ pɛ ho na wohui sɛ hann bruu no maa melatonin kɔ fam bɛyɛ bere a ɛware mmɔho abien, na ɛsesaa nipadua no mu dɔn bɛyɛ mmɔho abien nso. Wɔn afotu a emu da hɔ ne: gyae screen a ɛhyerɛn no hwɛ nnɔnhwerew abien kosi mmiɛnsa ansa na woada.

Ɛno yɛ ade kɛse ma abrabɔ dodow no ara, na hann no yɛ ɔhaw no fa pɛ. Emu nsɛm no ma wʼadwene kɔ so yɛ adwuma nso. Ti asɛm a ɛyɛ den, adwuma email, ntotoho a na wonhia, ne nyinaa ba bere a wopɛ sɛ wodum no. Ɛnsɛ sɛ woyɛ pɛ wɔ eyi ho ansa na woanya so mfaso. Sɛ woyi nhwɛhwɛ no fi mpa so de kɔ dan foforɔ mu mpo a, ɛyɛ nkɔso ankasa.

Nnipa a wɔwɔ wʼanim

Ka bi wɔ hɔ a ɛyɛ dinn a empue wɔ screen-bere akontaabu mu. APA wɔ din ma no: "absent presence" (anya hɔ a wunni hɔ). Wo ne obi wɔ dan mu, nanso wʼani si biribi a ɛwɔ wo nsam so. Mfiridwuma yɛ nwonwa wɔ wo ne nnipa a wɔwɔ akyirikyiri ankabɔm ho. Ennye wo ne onipa a ɔte pon no agya hɔ no nkabom yiye, na ɛtɔ da bi a esiw kwan ankasa. Telefon a ani kyerɛ soro wɔ nnipa baanu ntam sesa nkɔmmɔbɔ no, sɛ ɛnsɔ koraa mpo. Mo baanu nyinaa nim sɛ ebetumi.

Eyi ne ka a ɛtaa ba brɛoo na ɛyaw kɛse. Screen-bere de a, wubetumi asusuw. Mmere nketenkete dodow a na wunni hɔ ankasa, akwankyerɛ anaadwoanansɛm a wokenkanee fa, adamfo a ɔgyaee kasa efisɛ wode wʼani too fam, wei nkae baabiara. Wɔboaboa ano dinn kɔ nkate a emu nna hɔ a ɛkyerɛ akyirikyiri a ɛwɔ wo ne nnipa a anka wobɛka sɛ wɔho hia kɛse no ntam. Asɛmpa no ne sɛ eyi nso ne ka a ɛyɛ mmerɛw sɛ wobɛsan anya. Enhia nhyehyɛe. Ehia sɛ wode telefon no kɔ dan foforɔ mu ma nkɔmmɔ biako na hwɛ nea ɛsan ba mu ahɔden.

Nsakrae nketenkete a ɛboa boro nea wɔhwɛ kwan

Wonhia mfiridwuma ho ahomegye akɔtenabea anaa telefon a wɔbobɔ. Wuhia nsakrae kakra wɔ tebea no mu sɛnea ade a ɛyɛ mmerɛw ne ade a eye no behyia mpɛn pii. Ntwamu na ɛyɛ adwinnade wɔ ha. Ma suban a ɛboa no nyɛ mmerɛw kakra na nea ɛwɔ ka no nyɛ den kakra, na wʼapɛde ahoɔden nya ahomegye.

1. Tew notification no so, nanso nkum ne nyinaa. Ma agumadi, kasɛm afa, ne app a ɛbɔ nneɛma a woammisa da no nyɛ komm. Ma frɛ ne krataa a efi nnipa a wodɔ wɔn hɔ no nka hɔ. Ɔkwan a ɛyɛ nyansa wɔ mfinimfini wɔ ha, na nhwehwɛmu foa so. Wɔ baabi nhwehwɛmu adwuma bi mu no, nnipa a wɔboaa wɔn notification ano kuw kakra a wɔahyehyɛ bere ato so da koro mu, sen sɛ ɛbɛsosɔ daa no, wɔn ahohaw tewee, wɔn ani sii so kɛse, na wodii wɔn telefon so kɛse. Nsakrae a ɛfata sɛ wuhu: nnipa a wɔdumii wɔn notification koraa no, ɛnyɛ wɔn na wɔyɛɛ pa ara. Wɔn ho yeraw wɔn kɛse na wosuroo sɛ wɔrehwere biribi, na pii kosii sɛ wɔhwɛe kɛse de boaboa. Bea a ɛyɛ pa ara no nyɛ kommyɛ. Ɛyɛ sɛ wo ara wubesi gyinae bere a telefon no tumi twa wo mu, sen sɛ wobɛma no asi gyinae.
2. Yi telefon no fi mpadan no mu. Ma ɛncaaji wɔ dan no fa foforɔ, anaa nea eye no, dan foforɔ mu koraa. Tɔ dɔnhwerew a ɛbobɔ a ne bo nyɛ den sɛnea "nanso ɛyɛ me dɔnhwerew" no rentumi nyɛ ntease a enti ɛwɔ wʼanim nsateaa asia anadwo mu nyinaa no. Sɛ wobɛyi no koraa yɛ kɛse dodo a, fi nnɔnhwerew fa a etwa to ansa na woada no ase.
3. Yi nnaadaade no fi wo home screen so. App a ɛmene wo bere no, ɛnsɛ sɛ ɛyɛ ade a edi kan a wo nsateaa hu. Sie no kotoku mu wɔ kratafa a etwa to no so. Sekan abien a wode hwehwɛ no taa dɔɔso sɛ ebetwa su no mu ma woabisa sɛ wo ara na anka wopɛ sɛ wubue ampa.
4. Yi mmeae kakra a telefon nkɔ. Aduane pon. Simma du a edi kan bere a wuwura mu fi mu. Nantew a aso mu adwennade nni mu. Eyinom nyɛ mmara a wode anibere bɛhwɛ so. Susuw ho sɛ baabi nketenkete a woahyɛ da abue.
5. Sesa doomscroll no de biribi a ɛwɔ awiei si ananmu. Nea enti a feed no kura wo dennen biako ne sɛ ennyae da. Daa pii wɔ hɔ. Nhoma, ti, sini biako, nkɔmmɔbɔ ankasa, eyinom wɔ ɔfa, na ɔfa ma wote nka sɛ woawie. Sɛ wowɔ biribi a wode bɛyɛ ade a worenkɔ feed no ho a, ɛma sesa no yɛ mmerɛw koraa.

Bere a wuhu akɔnnɔ no

Telefon a wode wo nsa kɔ ho pii yɛ ɔkwan a wode kwati nka bi a wote. Aniden, ankonam, ehu kakra, simma a nhyehyɛe nni mu a ɛyɛ den. Telefon wɔ hɔ ara na ɛhyɛ aplaka no ma daa, enti nsa kɔ kotoku mu ansa na woahu emu biara.

Wubetumi atwa saa mu a wonko. Bere a edi hɔ a wuhu sɛ woreteɛ wo nsa no, gyina bra ma home biako na bisa nea na wote nka kakraa bi a atwa. Ɛho nhia sɛ wosiesie nkate no. Sɛ wobɔ no din kɛkɛ, "ɛɛ, m'ani abre," "merekwati saa email no," "mete nka sɛ wɔagyaw me," ɛtaa ma autopilot no yɛ mmerɛw. Ɛtɔ da bi a wobɛkɔ so afa telefon no, na ɛno yɛ. Bere foforɔ no, nhumu no dɔɔso sɛ wode bɛto fam na ama bere ketewa a ɛyɛ den, a wubetumi atra ase no atwa mu kɛkɛ. Saa mmere a atwam no mu na wosi abusuabɔ a ɛyɛ dwoodwoo a wo ne wo telefon wɔ ankasa.

Ɛboa sɛ wubehu nea worehwehwɛ ankasa bere a wode wo nsa kɔ ho no. Mmere pii no, akɔnnɔ ankasa no nyɛ telefon no koraa. Ɛyɛ ahomegye, anaa nnamfo, anaa biribi a ɛyɛ anigye, na telefon no ne mfomso a ɛbɛn pa ara. Sɛ wubetumi abɔ akɔnnɔ no din a, mpɛn pii wubetumi ama no ade wɔ ɔkwan foforɔ a eye so. Wʼani abre? Pue kɔ abɔnten simma abien. Woyɛ ankonam? Kyerɛw onipa biako ankasa krataa sen sɛ wobɛhwɛ ha aha atwa mu. Wo ho yeraw wo na wuntumi nsi? Ahome a ɛyɛ brɛoo yɛ adwuma sen feed da. Ɛnyɛ telefon nko na ɛhyɛ saa kwan no mu ma. Ɛno na ɛyɛ ntɛm sen, na ntɛm ne papa nyɛ pɛ.

Yɛ wo ho brɛoo wɔ eyinom nyinaa mu. Wobɛsan akɔ akyi. Wubenya dapɛn bi a telefon no di nkonim wɔ ɔkwan biara so, mpɛn pii dapɛn a biribi foforo wɔ wo abrabɔ mu yɛ den, efisɛ saa bere no ara na awerɛkyekye a ɛyɛ mmerɛw no frɛ denneennen. Nhintihintiw nkyerɛ sɛ mmɔden no antumi. Fa ɔhye biako san san mu na kɔ so. Botae no ne suban a ɛware, ɛnyɛ kyerɛwtohɔ a edi mu.

Bere a ɛfata sɛ wonya mmoa pii

Wɔ nnipa dodow no ara fam no, nsakrae a ɛwɔ atifi hɔ no dɔɔso sɛ ɛma wote nka sɛ wo ho atɔ wo kɛse. Ɛtɔ da bi a telefon no kyerɛ biribi a ɛso kɛse, na ɛfata sɛ woka ho nokware.

Sɛ woabɔ mmɔden sɛ wobɛtew so mpɛn pii na wuntumi ankasa, sɛ telefon a wode wo nsa kɔ ho no yɛ ɔkwan a wonam so guan fi ahohaw anaa adwene a abu fam anaa nkae a anka wompɛ sɛ wo ne tena, sɛ wo nna anaa wo adwuma anaa wo abusuabɔ a ɛbɛn pa ara renya ɔsɛe ankasa na ɛresesa a, ebia telefon no ne sɛnkyerɛnne na ɛnyɛ ka no farbae. Eyinom mu biara nyɛ suban mu mfomso. Ɛyɛ sɛnkyerɛnne sɛ biribi a ɛwɔ ase fata sɛ wode wʼani si so, na sɛ ɔdwumawura adwene ho yarefoɔ anaa wo dɔkota betumi aboa wo sen sɛnea screen-bere nhyehyɛe betumi ayɛ no. Sɛ woyɛ wo nsa kɔ mmoa no nkyerɛ sɛ woagye sɛ woadi nkogu. Ɛyɛ kɔ koro a wode bɛkɔ bere foforo biara a wubebisa mmoa wɔ biribi a wuntumi nko nnsoa ho.

Abusuabɔ a apɔmuden wɔ mu a wo ne wo telefon wɔ no rensiesie biribiara. Nanso ɛbɛsan de nneɛma ankasa kakra ama wo: anwummere a ɛyɛ dwoodwoo, dɔnhwerew a woanhwere, onipa a ɔwɔ wʼanim no adwene a etim. Fi ase nsakrae biako wɔ dapɛn yi mu. Hwɛ sɛnea ɛte sɛ wʼankasa wo fa kakra san ba wo nkyɛn.

Nsɛm a ɛkyerɛɛ

• Harvard Health Publishing, Blue light has a dark side
• Cleveland Clinic, 4 Reasons to Do a Digital Detox
• American Psychological Association, Treating the misuse of digital devices
• American Psychological Association, Stress in America 2017: Technology and Social Media
• Fitz, Kushlev, et al., Batching smartphone notifications can improve well-being (Computers in Human Behavior, 2019)