{"id":29902,"date":"2019-10-31T21:32:34","date_gmt":"2019-10-31T18:32:34","guid":{"rendered":"https:\/\/prohoster.info\/blog\/20-privychek-dlya-gigieny-vnimaniya-kak-polzovatsya-tehnologiyami-no-ne-pozvolyat-im-otbirat-svoe-vremya-i-vnimanie\/"},"modified":"2019-10-31T21:32:34","modified_gmt":"2019-10-31T18:32:34","slug":"20-privychek-dlya-gigieny-vnimaniya-kak-polzovatsya-tehnologiyami-no-ne-pozvolyat-im-otbirat-svoe-vremya-i-vnimanie","status":"publish","type":"post","link":"https:\/\/prohoster.info\/cs\/blog\/20-privychek-dlya-gigieny-vnimaniya-kak-polzovatsya-tehnologiyami-no-ne-pozvolyat-im-otbirat-svoe-vremya-i-vnimanie","title":{"rendered":"20 n\u00e1vyk\u016f pro hygienu pozornosti: jak pou\u017e\u00edvat technologie, ale nedovolit jim ukr\u00e1st sv\u016fj \u010das a pozornost","gt_translate_keys":[{"key":"rendered","format":"text"}]},"content":{"rendered":"

\"20<\/p>\n

<\/p>\n

Technologie ovl\u00e1daj\u00ed n\u00e1\u0161 \u010das a pozornost, a to u\u017e nen\u00ed jen legra\u010dn\u00ed, je to smutn\u00e9, a\u017e do deprese<\/a><\/noindex>, \u00fazkosti a bipol\u00e1rn\u00edch poruch. Pravideln\u011b zve\u0159ej\u0148uji v\u00fdzkumy o vlivu technologi\u00ed na du\u0161evn\u00ed zdrav\u00ed na Habru<\/a><\/noindex> na sv\u00e9m telegramov\u00e9m kan\u00e1lu, a za tu dobu jsem nasb\u00edral ur\u010dit\u00e9 mno\u017estv\u00ed poznatk\u016f.<\/p>\n

<\/p>\n

Dob\u0159e, Google, a co d\u011blat ve sv\u011bt\u011b, kde technologie jsou spojovac\u00edm \u010dl\u00e1nkem na\u0161\u00ed profesn\u00ed, soci\u00e1ln\u00ed a osobn\u00ed \u017eivot\u011b? Lze pou\u017e\u00edt techniky etick\u00e9ho designu<\/a><\/noindex> a hygienu pozornosti pro zlep\u0161en\u00ed existov\u00e1n\u00ed?<\/p>\n

<\/a><\/noindex><\/p>\n

P\u0159\u00edstupy<\/h2>\n

<\/p>\n

\"20<\/p>\n

<\/p>\n

M\u016f\u017eeme p\u0159istoupit k \u0159e\u0161en\u00ed radik\u00e1ln\u011b: od\u0159\u00edznout v\u0161echna spojen\u00ed, koupit si mobil s otev\u00edrac\u00edm displejem a vyhodit iPhone, vz\u00edt si dovolenou, ud\u011blat si digit\u00e1ln\u00ed detox<\/em>, zajet na vipassanu nebo odjet na Phangan.<\/p>\n

<\/p>\n

Je mo\u017en\u00e9 p\u0159ijmout fakt, \u017ee tohle je nov\u00e1 realita: sv\u011bt se zrychluje, vertik\u00e1ln\u00ed sol\u00e1rium nen\u00ed kone\u010dn\u00e1, technologie se vyv\u00edjej\u00ed, soukrom\u00ed neexistuje. Je \u010das se s t\u00edm sm\u00ed\u0159it. A farmaceutick\u00fd pr\u016fmysl nezah\u00e1l\u00ed, m\u00e1 modr\u00e9 pilulky na ka\u017edou p\u0159\u00edle\u017eitost\u2026<\/p>\n

<\/p>\n

To v\u0161e je skv\u011bl\u00e9, ale r\u00e1d bych m\u00e9n\u011b drastick\u00e1 opat\u0159en\u00ed. Z r\u016fzn\u00fdch d\u016fvod\u016f jsem si zvolil \u017e\u00edt v technologicky (p\u0159e)nadm\u011brn\u00e9 \u010d\u00e1sti Zem\u011b, v San Franciscu, a od toho se stalo udr\u017eov\u00e1n\u00ed hranic m\u00e9ho \u010dasu, pozornosti a energie ka\u017edodenn\u00ed prax\u00ed. <\/p>\n

<\/p>\n

M\u00e1m radost z toho, \u017ee m\u00e1m p\u0159\u00edstup k nejnov\u011bj\u0161\u00edm technologi\u00edm, ale tak\u00e9 m\u011b t\u011b\u0161\u00ed, \u017ee m\u00e1m p\u0159\u00e1tele, se kter\u00fdmi se mohu setkat kdykoli; p\u0159edn\u00e1\u0161ky a workshopy, na kter\u00e9 mohu snadno vyrazit ve\u010der; t\u00e9m\u011b\u0159 o v\u00edkendech mohu jet do p\u0159\u00edrody nebo na cestu autem.<\/p>\n

<\/p>\n

Jsem naklon\u011bn st\u0159edn\u00ed cest\u011b, bez extr\u00e9m\u016f. Abych ji uspo\u0159\u00e1dal, musel jsem dob\u0159e experimentovat, optimalizuj\u00edc\u00ed sv\u016fj \u010das a technologick\u00fd prostor.<\/p>\n

<\/p>\n

10 n\u00e1vyk\u016f, kter\u00e9 se ujaly<\/h2>\n

<\/p>\n

\"20<\/p>\n

<\/p>\n

M\u00e1m mal\u00fd soubor praktik, kter\u00e9 mi umo\u017e\u0148uj\u00ed vz\u00edt kontrolu nad technologiemi do sv\u00fdch rukou. Vyjmenuji je n\u00ed\u017ee:<\/p>\n

<\/p>\n

    \n
  1. \u010cas na obrazovce: ve v\u00fdchoz\u00edm stavu 0 minut na v\u0161echno dopaminov\u00e9 stimula\u010dn\u00ed aplikace.<\/strong> Mus\u00edm investovat \u010das do zad\u00e1n\u00ed hesla a povolen\u00ed aplikaci na 15 minut, po \u010dem\u017e se znovu dostane na zak\u00e1zan\u00fd seznam. To sni\u017euje \u010das, kter\u00fd tr\u00e1v\u00edm v aplikac\u00edch.<\/li>\n
  2. Minim\u00e1ln\u00ed soubor aplikac\u00ed na telefonu.<\/strong> 10 messenger\u016f? 6 soci\u00e1ln\u00edch s\u00edt\u00ed? 7 bankovn\u00edch aplikac\u00ed? Ne, d\u011bkuji, po jedn\u00e9 na skupinu sta\u010d\u00ed.<\/li>\n
  3. Kl\u00ed\u010dov\u00e1 komunikace v 1-2 kan\u00e1lech:<\/strong> Telegram pro v\u0161echny hlavn\u00ed rozhovory, SMS\/Apple Messages pro americk\u00e9 kontakty a bl\u00edzk\u00e9 p\u0159\u00e1tele. <\/li>\n
  4. Omezen\u00ed produkt\u016f Google a Facebook.<\/strong> Tyto firmy vyd\u011bl\u00e1vaj\u00ed na reklam\u011b, a proto mus\u00ed optimalizovat produkty kolem metrik zapojen\u00ed a d\u00e9lky pou\u017e\u00edv\u00e1n\u00ed. Amazon, Apple a Microsoft vyd\u011bl\u00e1vaj\u00ed na prodeji fyzick\u00fdch produkt\u016f, aplikac\u00ed a p\u0159edplatn\u00fdch. P\u0159i ostatn\u00edch rovnostech pou\u017e\u00edv\u00e1m produkty z t\u00e9to posledn\u00ed skupiny.<\/li>\n
  5. V\u0161echny pracovn\u00ed aplikace jsou na po\u010d\u00edta\u010di.<\/strong> Na telefonu pouze z\u00e1kladn\u00ed aplikace pro komunikaci, navigaci, v\u00fdm\u011bnu pen\u011bz atd.<\/li>\n
  6. Top 3 aplikace podle statistik m\u00e9ho Screen Time byly odstran\u011bny z telefonu.<\/strong> Vytvo\u0159il jsem si t\u0159i hodiny \u010dasu denn\u011b. Kouzeln\u00e9!<\/li>\n
  7. Ozn\u00e1men\u00ed pouze pro telefon a SMS zpr\u00e1vy.<\/strong> Ve v\u0161ech ostatn\u00edch aplikac\u00edch jsou ve v\u00fdchoz\u00edm nastaven\u00ed vypnut\u00e1.<\/li>\n
  8. M\u00e1m druh\u00fd telefon, kter\u00fd pou\u017e\u00edv\u00e1m pro aplikace vy\u017eaduj\u00edc\u00ed pozornost.<\/strong> Nap\u0159\u00edklad pomoc\u00ed n\u011bj spravuji Instagram a aktualizuji Facebook. P\u0159\u00edstup k n\u011bmu je omezen.<\/li>\n
  9. Aplikace na telefonu jsou uspo\u0159\u00e1d\u00e1ny podle z\u00e1kladn\u00edch princip\u016f\/Jobs To Be Done:<\/strong> konverzace, p\u0159esun, rozmno\u017eov\u00e1n\u00ed \u00af_(\u30c4)_\/\u00af, zapisov\u00e1n\u00ed, soust\u0159ed\u011bn\u00ed, v\u00fdm\u011bna prost\u0159edk\u016f, spr\u00e1va \u010dasu, p\u00e9\u010de o sebe.<\/li>\n
  10. Prohl\u00ed\u017ee\u010de jsou odd\u011blen\u00e9 a vybaven\u00e9 \u00fasporn\u00fdmi pluginy pozornosti.<\/strong> Chrome pro pr\u00e1ci, Safari pro osobn\u00ed projekty. V obou jsou nastaveny pluginy na omezov\u00e1n\u00ed p\u0159\u00edstupu (podle \u010dasu, zdroj\u016f, \u010d\u00e1sti webu, zp\u016fsobu vn\u00edm\u00e1n\u00ed): UnDistracted, Stay Focused, Decreased Productivity, Mercury Reader, AdBlock. Takov\u00fdch \u0159e\u0161en\u00ed je spousta, ale dobr\u00e9 se daj\u00ed spo\u010d\u00edtat na prstech, tak\u017ee pokud to bude zaj\u00edmav\u00e9, nap\u00ed\u0161u o tom samostatn\u00fd p\u0159\u00edsp\u011bvek.<\/li>\n<\/ol>\n

    <\/p>\n

    10 u\u017eite\u010dn\u00fdch praktik, kter\u00e9 se neujaly.<\/h2>\n

    <\/p>\n

    \"20<\/p>\n

    <\/p>\n

      \n
    1. \u010cerno-b\u00edl\u00fd re\u017eim na telefonu, aby skryl \u010derven\u00e9 notifikace.<\/strong> Ty posledn\u00ed p\u0159itahuj\u00ed pozornost a vytv\u00e1\u0159ej\u00ed p\u0159eru\u0161en\u00ed v pr\u00e1ci, kter\u00e1 vedou k ztr\u00e1t\u011b zam\u011b\u0159en\u00ed. M\u00edsto \u010derno-b\u00edl\u00e9ho re\u017eimu, kter\u00fd si lze zvolit v nastaven\u00ed, jsem sn\u00ed\u017eil po\u010det aplikac\u00ed a ty, kter\u00e9 maj\u00ed povoleno informovat.<\/li>\n
    2. Odstranit v\u0161echny notifikace.<\/strong> N\u011bkter\u00e1 upozorn\u011bn\u00ed jsou d\u016fle\u017eit\u00e1, proto jsem je za\u0159adil pouze do d\u016fle\u017eit\u00fdch aplikac\u00ed.<\/li>\n
    3. Odstranit v\u0161echna ozn\u00e1men\u00ed z uzam\u010den\u00e9 obrazovky.<\/strong> Stejn\u00e1 \u00favaha.<\/li>\n
    4. Smazat v\u0161echny soci\u00e1ln\u00ed m\u00e9dia.<\/strong> M\u00edsto toho jsem omezil sv\u016fj \u010das, po\u0159\u00eddil si samostatn\u00fd telefon pro m\u00e9dia, kde je pot\u0159eba b\u00fdt ob\u010das, a <\/li>\n
    5. Hlasov\u00e9 zpr\u00e1vy m\u00edsto textov\u00fdch.<\/strong> Nezafungovalo to (s v\u00fdjimkou jedn\u00e9 kamar\u00e1dky \u2014 tam se to stalo ritu\u00e1lem na n\u011bjakou dobu). P\u0159edev\u0161\u00edm proto, \u017ee v z\u00e1padn\u00ed kultu\u0159e nen\u00ed zvykem diktovat zpr\u00e1vy.<\/li>\n
    6. \u00dapln\u00e1 blokace v\u0161ech aplikac\u00ed, kter\u00e9 odv\u00e1d\u011bj\u00ed pozornost<\/strong> pomoc\u00ed Freedom, Self Control a podobn\u011b. P\u0159\u00edli\u0161 tvrd\u00fd p\u0159\u00edstup, j\u00e1 jsem v tomto ohledu sp\u00ed\u0161e konzervativn\u00ed.<\/li>\n
    7. Spou\u0161t\u011bt aplikace pouze p\u0159es Spotlight (iOS) nebo Vyhled\u00e1v\u00e1n\u00ed (Android)<\/strong>. N\u011bkter\u00e9 aplikace skute\u010dn\u011b takto spou\u0161t\u00edm, ale v\u0161echny hlavn\u00ed jsou rozlo\u017eeny do slo\u017eek, kter\u00e9 jsou pojmenov\u00e1ny podle z\u00e1kladn\u00edch princip\u016f \/ \u00fakol\u016f, kter\u00e9 je pot\u0159eba splnit.<\/li>\n
    8. Tmav\u00fd re\u017eim na webov\u00fdch str\u00e1nk\u00e1ch ve v\u00fdchoz\u00edm nastaven\u00ed.<\/strong> Teoreticky by m\u011bl 'tmav\u00fd re\u017eim' sn\u00ed\u017eit mno\u017estv\u00ed jasn\u00fdch webov\u00fdch str\u00e1nek, ale ve skute\u010dnosti \u0161patn\u011b funguje s r\u016fzn\u00fdmi aspekty zobrazen\u00ed str\u00e1nek.<\/li>\n
    9. Aplikace pro meditaci.<\/strong> Jak je zn\u00e1mo, meditace zam\u011b\u0159enosti umo\u017e\u0148uje z\u00edska v\u00edce kontroly nad kvalitou pozornosti a ovliv\u0148uje emocion\u00e1ln\u00ed stav. Za\u010d\u00ednal jsem p\u0159ed p\u011bti lety s Headspace, ale jak se praxe stala v\u00e1\u017en\u011bj\u0161\u00ed, za\u010dal jsem meditovat s\u00e1m, s oby\u010dejnou aplikac\u00ed na \u010dasova\u010d. <\/li>\n
    10. \u010casova\u010de podle metody pomodoro<\/strong>. Pracujeme 25 minut, 5 minut odpo\u010d\u00edv\u00e1me, opakujeme. Po \u010dtvrt\u00e9m opakov\u00e1n\u00ed ud\u011blat del\u0161\u00ed p\u0159est\u00e1vku. Pro n\u011bkoho to funguje, jak se uk\u00e1zalo, ne pro m\u011b.<\/li>\n<\/ol>\n

      <\/p>\n

      A jak chr\u00e1n\u00edte sv\u016fj \u010das a pozornost vy?<\/p>\n

      Zdroj: habr.com<\/a><\/p>","protected":false,"gt_translate_keys":[{"key":"rendered","format":"html"}]},"excerpt":{"rendered":"

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