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Диджитал детокс: что это и с чем его едят?

Жизнь в современном мире больше не представляется без телефонов, планшетов и компьютеров. Большинство людей не знают мира, оторванного от социальных сетей и интернета. Так, постоянно возрастающие объемы информации, которые ежедневно перерабатывает загруженный мозг, создали необходимость в сознательном отдыхе от всемирной сети. Это и поспособствовало появлению концепции диджитал детокса.

Цифрово́й дето́кс (англ. Digital detox) — временный сознательный отказ от использования смартфонов, компьютеров, планшетов и других устройств с целью снятия стресса, погружения в реальное общение, творчество или работу.

Немного науки

Доктор психологических наук, профессор Ольга Гулевич считает, что людям, изо дня в день проводящим с гаджетами слишком много времени, грозят множество как физических, так и психологических нарушений. Характерными являются нарушения режима сна и питания, повышение уровня стресса, апатия, чувство одиночества, неудовлетворенность собой и жизнью в целом.

Моник Догно, специалист французского Государственного национального центра научных исследований, рассказывает, почему создается зависимость от виртуального мира. Он утверждает, что культура интернета — это культура мгновенного удовольствия. Она легко завлекает человеческую психику отсутствием обязательств и стимуляцией выработки дофамина. Мозг привыкает к большим дозам гормона радости и хочет получать его больше, легче, без перерывов. Это опасно уменьшением возможностей тела, потому что все ощущения начинают исходить только от картинок на экране. Соответственно, окружающий мир сильно сокращается.

Результат – потеря радости жизни, тревожность и раздражительность, потеря концентрации.

Как понять, что вам нужен диджитал-детокс?

Если в большем количестве утверждений вы увидите свое описание, то, скорее всего, вам нужно включить в образ жизни отдых от технологий.

  • Вы всегда носите телефон с собой и на улице, и дома.
  • Нередко бывает так, что вы используете несколько гаджетов одновременно.
  • Постоянно обновляете ленту в социальных сетях.
  • После публикации фото или истории в соцсетях вы ежеминутно проверяете количество просмотров и лайков.
  • Вы всегда мгновенно отвечаете на сообщения, и раздражаетесь, если приходится долго ждать ответа собеседника.
  • То, что вы видите первым после пробуждения и последним перед сном – экран.
  • Вас беспокоит стресс, недосып, быстрая утомляемость, проблемы с концентрацией.
  • Вы редко прочитываете новости или посты вдумчиво и до конца, быстро теряете к ним интерес.
  • Чувствуете тревогу, если забываете смартфон дома.
  • В свободное время первым делом просматриваете соцсети.
  • Паникуете, если не обнаруживаете смартфона рядом.

Что делать?

Совершить информационную перезагрузку одним днем без гаджетов не получится. Это может помочь выявить проблемные ситуации, узнать свои слабые места. А для того, чтобы справиться с цифровым загрязнением, придется менять повседневные привычки.

Для начала стоит ответить самому себе на несколько вопросов:

  • Зачем вам сокращать время в сети?
  • Насколько вы эмоционально зависимы от гаджетов?
  • Какой результат вы ожидаете?

Если не получается ответить сразу, то стоит провести временный детокс: выключиться от интернета на день, неделю и проследить за тягой посидеть в смартфоне. За это время запишите все, чем обычно занимаетесь в гаджетах, а потом вычеркните, от чего можете легко отказаться. Так же обозначьте время, когда будете заниматься в интернете тем, что не вычеркнули.

Проанализировав эту информацию, вы поймете, что для вас значит гаджет, а также оцените зависимость от него и желаемый результат.

Время Digital detox

Вот советы, следуя которым, вы не будете уставать от использования гаджетов.

  • Фильтруйте каналы, откуда получаете информацию. Перестаньте читать текст в интернете бессознательно.
  • Возьмите за правило проводить определённое время без телефона. Заранее спланируете, чем будете заниматься.
  • Относитесь к информации, как к ресурсу, а не как к необходимости.
  • Следите за организованностью интерфейса на смартфоне, планшете, ноутбуке, компьютере.
  • Собирайте важную информацию, чтобы иметь возможность быстро вернуться к ней.
  • Изучайте теорию, как работают алгоритмы, сетевые структуры и системы. Предупреждён – значит вооружен.
  • Не забывайте о физическом мире, о теле, о дыхании, перерывах во время работы за компьютером.
  • Помните об аналоговом провождении времени.

Чем заняться вместо?

И наконец, чем же можно заняться вместо листания ленты?

  • Прогулки
  • Личное общение
  • Книги
  • Хобби
  • Творчество
  • Спорт
  • Йога
  • Медитация
  • Настольные игры

К удобному интернету быстро привыкаешь, но столкнувшись с последствиями, задумываешься: «А как же я без телефона?» Однако стоит только прислушаться к себе, начать жить в гармонии с гаджетами, и не придется навсегда изолироваться от сети.

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