{"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\/et\/blog\/20-privychek-dlya-gigieny-vnimaniya-kak-polzovatsya-tehnologiyami-no-ne-pozvolyat-im-otbirat-svoe-vremya-i-vnimanie","title":{"rendered":"20 t\u00e4helepanu h\u00fcgieeni harjumust: kuidas kasutada tehnoloogiat, kuid mitte lasta sellel enda aega ja t\u00e4helepanu \u00e4ra v\u00f5tta.","gt_translate_keys":[{"key":"rendered","format":"text"}]},"content":{"rendered":"<p><img decoding=\"async\" alt=\"20 t\u00e4helepanu h\u00fcgieeni harjumust: kuidas kasutada tehnoloogiat, kuid mitte lasta sellel enda aega ja t\u00e4helepanu \u00e4ra v\u00f5tta.\" src=\"\/wp-content\/uploads\/2019\/03\/8614c3141d18ea0aa65e5d7e38fce792.jpg\" style=\"display:block;margin: 0 auto;\" \/><\/p>\n<p><\/p>\n<p>Tehnoloogiad vallutavad meie aega ja t\u00e4helepanu, ja see ei ole enam naljakas, see on kurb, koguni <noindex><a rel=\"nofollow\" href=\"http:\/\/time.com\/4793331\/instagram-social-media-mental-health\/\">depressioonide<\/a><\/noindex>, \u00e4revuse ja bipolaarsete h\u00e4irete. Avaldan regulaarselt uurimusi tehnoloogia m\u00f5ju kohta vaimsele tervisele <noindex><a rel=\"nofollow\" href=\"https:\/\/habr.com\/ru\/post\/439868\/\">Habr\u00e1s<\/a><\/noindex> nii oma Telegrami kanalis kui ka selle aja jooksul olen ma kogunud hulga t\u00e4helepanekuid.<\/p>\n<p><\/p>\n<p>Okei, Google, mis siis teha maailmas, kus tehnoloogia on sidumiseks meie ametliku, sotsiaalse ja isikliku elu? Kas on v\u00f5imalik kasutada <noindex><a rel=\"nofollow\" href=\"https:\/\/medium.com\/thrive-global\/how-technology-hijacks-peoples-minds-from-a-magician-and-google-s-design-ethicist-56d62ef5edf3\">eetilise disaini<\/a><\/noindex> ja t\u00e4helepanu h\u00fcgieeni elukvaliteedi parandamiseks?<\/p>\n<p><noindex><a rel=\"nofollow\" name=\"habracut\"><\/a><\/noindex><\/p>\n<h2 id=\"podhody\">L\u00e4htepunktid.<\/h2>\n<p><\/p>\n<p><img decoding=\"async\" alt=\"20 t\u00e4helepanu h\u00fcgieeni harjumust: kuidas kasutada tehnoloogiat, kuid mitte lasta sellel enda aega ja t\u00e4helepanu \u00e4ra v\u00f5tta.\" src=\"\/wp-content\/uploads\/2019\/03\/437fc0391b601eb1491cda5180297e19.jpg\" style=\"display:block;margin: 0 auto;\" \/><\/p>\n<p><\/p>\n<p>V\u00f5ib minna radikaalselt lahendusele: katkestada k\u00f5ik sidemed, osta klapid telefon ja visata iPhone minema, puhata, teha endale <em>digitaalne detox<\/em>, minna vipassana meditatsioonile v\u00f5i s\u00f5ita Pangkani.<\/p>\n<p><\/p>\n<p>V\u00f5ime aktsepteerida, et see on uus reaalsus: maailm kiireneb, vertikaalne solaarium ei ole progressi piir, tehnoloogia areneb, privaatsust ei ole. On aeg leppida. Ja ka farmaatsiat\u00f6\u00f6stus ei maga, tal on igasuguste olukordade jaoks sinised tabletid...<\/p>\n<p><\/p>\n<p>See k\u00f5ik on lahe, aga ma tahaksin v\u00e4hem j\u00e4rske meetmeid. \u00dchel v\u00f5i teisel p\u00f5hjusel valisin elada k\u00f5ige tehnoloogiliselt (\u00fcle)k\u00fcllastatud kohas Maal, San Franciscos, ja seet\u00f5ttu on oma aja, t\u00e4helepanu ja energia piiramine minu igap\u00e4evane praktika. <\/p>\n<p><\/p>\n<p>Mulle meeldib, et mul on juurdep\u00e4\u00e4s uusimatele tehnoloogiatele, kuid mulle meeldib ka, et mul on s\u00f5brad, kellega saan igal hetkel kokku saada; et on loengud ja t\u00f6\u00f6toad, kuhu saan kiiresti \u00f5htul minna; praktiliselt igal n\u00e4dalavahetusel saan s\u00f5ita loodusesse v\u00f5i autoga reisile.<\/p>\n<p><\/p>\n<p>Mulle meeldib m\u00f5\u00f5dukas tee, ilma \u00e4\u00e4rmusteta. Selle korraldamiseks pidin korralikult katsetama, optimeerides oma aega ja tehnoloogilist ruumi.<\/p>\n<p><\/p>\n<h2 id=\"10-privychek-kotorye-prizhilis\">10 harjumust, mis on levinud<\/h2>\n<p><\/p>\n<p><img decoding=\"async\" alt=\"20 t\u00e4helepanu h\u00fcgieeni harjumust: kuidas kasutada tehnoloogiat, kuid mitte lasta sellel enda aega ja t\u00e4helepanu \u00e4ra v\u00f5tta.\" src=\"\/wp-content\/uploads\/2019\/03\/f0d2d307ec7bec080afa6ce8e36bf177.jpg\" style=\"display:block;margin: 0 auto;\" \/><\/p>\n<p><\/p>\n<p>Mul on v\u00e4ike kogus praktikaid, mis aitavad mul tehnoloogiaid oma k\u00e4tes kontrolli all hoida. Toome need v\u00e4lja allpool:<\/p>\n<p><\/p>\n<ol>\n<li><strong>Ekraaniaeg: vaikimisi 0 minutit k\u00f5igi dopamiinist stimuleerivate rakenduste jaoks.<\/strong> Mul on vaja investeerida aega, et sisestada parool ja lubada rakendus 15 minutiks, p\u00e4rast mida see j\u00e4lle blokeeritakse. See v\u00e4hendab aega, mida ma rakendustes veedan.<\/li>\n<li><strong>Minimaalne rakenduste komplekt telefonis.<\/strong> 10 vestlusprogrammi? 6 sotsiaalmeediat? 7 pangarakendust? Ei, ait\u00e4h, grupi kohta piisab \u00fchest.<\/li>\n<li><strong>Peamine suhtlemine 1-2 kanalil:<\/strong> Telegram k\u00f5igiks peamiseks vestlusteks, SMS\/Apple Messages Ameerika kontaktide ja l\u00e4hedaste s\u00f5prade jaoks. <\/li>\n<li><strong>Google'i ja Facebooki tooted on piiratud.<\/strong> Need ettev\u00f5tted teenivad reklaamide pealt raha, seet\u00f5ttu peavad nad oma tooteid optimeerima kaasatuse ja kasutusaega m\u00f5\u00f5tvate n\u00e4itajate j\u00e4rgi. Amazon, Apple ja Microsoft teenivad raha f\u00fc\u00fcsiliste toodete, rakenduste ja tellimuste m\u00fc\u00fcgist. Juhul kui k\u00f5ik on v\u00f5rdsed, kasutan viimase grupi tooteid.<\/li>\n<li><strong>K\u00f5ik t\u00f6\u00f6rakendused on arvutis.<\/strong> Telefonis on ainult p\u00f5hirakendused suhtlemiseks, navigeerimiseks, rahavahetuseks jne.<\/li>\n<li><strong>Minu Screen Time statistika kolme parimat rakendust pole telefonis enam.<\/strong> Loomulikult olen endale kolm tundi aega p\u00e4evas s\u00e4\u00e4stnud. V\u00f5lu!<\/li>\n<li><strong>Teavitused ainult telefoni ja SMS-s\u00f5numite jaoks.<\/strong> Vaikimisi on need k\u00f5ikides teistes rakendustes keelatud.<\/li>\n<li><strong>Mul on teine telefon, mida kasutan t\u00e4helepanu n\u00f5udvates rakendustes.<\/strong> N\u00e4iteks kasutan seda Instagrami haldamiseks ja Facebooki uuendamiseks. Juurdep\u00e4\u00e4s sellele on piiratud.<\/li>\n<li><strong>Telefoni rakendused on r\u00fchmitatud p\u00f5hiliste printsiipide\/juhiste j\u00e4rgi:<\/strong> vestlemine, liikumine, paljundamine \u00af_(\u30c4)_\/\u00af, \u00fclesannete j\u00e4\u00e4dvustamine, keskendumine, vahendite vahetamine, aja juhtimine, enda eest hoolitsemine.<\/li>\n<li><strong>Braad\u017eerid on lahus ja varustatud t\u00e4helepanu s\u00e4\u00e4stvate pluginate tagaj\u00e4rgedega.<\/strong> Chrome t\u00f6\u00f6ks, Safari isiklike projektide jaoks. M\u00f5lemal on pluginad, mis piiravad juurdep\u00e4\u00e4su (aja, ressursside, osa saidi ja tajumise meetodi j\u00e4rgi): UnDistracted, Stay Focused, Decreased Productivity, Mercury Reader, AdBlock. Selliseid lahendusi on palju, kuid h\u00e4id saab nimetada s\u00f5rmeotsaga, nii et kui see huvitab, kirjutan sellest eraldi postituse.<\/li>\n<\/ol>\n<p><\/p>\n<h2 id=\"10-poleznyh-praktik-kotorye-ne-prizhilos\">10 kasulikku praktikat, mis ei tulnud ellu<\/h2>\n<p><\/p>\n<p><img decoding=\"async\" alt=\"20 t\u00e4helepanu h\u00fcgieeni harjumust: kuidas kasutada tehnoloogiat, kuid mitte lasta sellel enda aega ja t\u00e4helepanu \u00e4ra v\u00f5tta.\" src=\"\/wp-content\/uploads\/2019\/03\/dc0760bee2d590978e974c30e03b1f2f.jpg\" style=\"display:block;margin: 0 auto;\" \/><\/p>\n<p><\/p>\n<ol>\n<li><strong>Must-valge re\u017eiim telefonis, et varjata punaste teadete v\u00e4rvi.<\/strong> Viimased t\u00e4helepanu t\u00f5mbavad ja toovad kaasa t\u00f6\u00f6rikke, mis viivad fookuse kaotamiseni. Must-valge re\u017eiim, mille saab seadetes valida, asemel v\u00e4hendasin rakenduste arvu ja lubasin teavitada ainult neid, mis on olulised.<\/li>\n<li><strong>Eemalda k\u00f5ik teavitused.<\/strong> M\u00f5ned teavitused on olulised, seet\u00f5ttu lubasin need ainult t\u00e4htsates rakendustes.<\/li>\n<li><strong>Eemalda k\u00f5ik teated lukustuselt.<\/strong> Samad kaalutlused.<\/li>\n<li><strong>Kustuta k\u00f5ik sotsiaalmeedia.<\/strong> Selle asemel piirasin oma viibimist, ostsin eraldi telefoni meedia jaoks, kus tuleb aeg-ajalt olla, ja <\/li>\n<li><strong>H\u00e4\u00e4lteated tekstide asemel.<\/strong> See ei kujunenud populaarseks (v\u00e4lja arvatud \u00fche s\u00f5branna puhul \u2014 seal see muutus mingiks ajaks rituaaliks). Peamiselt seep\u00e4rast, et L\u00e4\u00e4ne kultuuris ei ole tavaks h\u00e4\u00e4lestatud s\u00f5numeid salvestada.<\/li>\n<li><strong>T\u00e4ielik blokeerimine k\u00f5igist t\u00e4helepanu-rikka rakendustest<\/strong> kasutades Freedom, Self Control jne. Liialt range l\u00e4henemine, mina olen sellega seoses pehmem t\u00fc\u00fcp.<\/li>\n<li><strong>K\u00e4ivita rakendusi ainult Spotlighti (iOS) v\u00f5i Otsingu (Android) kaudu<\/strong>. Osade rakenduste t\u00f5epoolest k\u00e4ivitan niimoodi, kuid k\u00f5ik p\u00f5hjalikud on jagatud kaustadesse, mille nimed vastavad p\u00f5hiprintsiipidele \/ tehtavatele t\u00f6\u00f6dele.<\/li>\n<li><strong>Tumeda re\u017eiimi kasutamine veebis vaikimisi.<\/strong> Teooriast \u201etumedal re\u017eiimil\u201c peaks olema v\u00e4hem eredaid veebisaite, kuid tegelikult ei t\u00f6\u00f6ta see erinevate saitide kuvamisomadustega h\u00e4sti.<\/li>\n<li><strong>Meditatsiooni rakendused.<\/strong> Nagu teada, aitab t\u00e4helepanelikkuse meditatsioon saavutada suuremat kontrolli t\u00e4helepanu kvaliteedi \u00fcle ja m\u00f5jutab emotsionaalset seisundit. Alustasin viis aastat tagasi rakendusega Headspace, kuid kui praktika muutus t\u00f5sisemaks, hakkasin mediteerima ise, kasutades tavalist taimerirakendust. <\/li>\n<li><strong>Pomodoro meetodi taimerid.<\/strong>. 25 minutit t\u00f6\u00f6tame, 5 puhkame, kordame. P\u00e4rast neljandat kordust teeme pika pausi. M\u00f5ne jaoks toimib, nagu on selgunud, mitte minu jaoks.<\/li>\n<\/ol>\n<p><\/p>\n<p>Kuidas teie oma aega ja t\u00e4helepanu hoiate?<\/p>\n<p>Allikas: <a content=\"nofollow\" rel=\"nofollow\" href=\"https:\/\/habr.com\/ru\/post\/444470\/\">habr.com<\/a><\/p>","protected":false,"gt_translate_keys":[{"key":"rendered","format":"html"}]},"excerpt":{"rendered":"<p>\u0422\u0435\u0445\u043d\u043e\u043b\u043e\u0433\u0438\u0438 \u0437\u0430\u0445\u0432\u0430\u0442\u044b\u0432\u0430\u044e\u0442 \u043d\u0430\u0448\u0438 \u0432\u0440\u0435\u043c\u044f \u0438 \u0432\u043d\u0438\u043c\u0430\u043d\u0438\u0435, \u0438 \u044d\u0442\u043e \u0443\u0436\u0435 \u043d\u0435 \u043f\u0440\u043e\u0441\u0442\u043e \u043d\u0435 \u0441\u043c\u0435\u0448\u043d\u043e, \u044d\u0442\u043e \u0433\u0440\u0443\u0441\u0442\u043d\u043e, \u0432\u043f\u043e\u0442\u044c \u0434\u043e \u0434\u0435\u043f\u0440\u0435\u0441\u0441\u0438\u0439, \u0442\u0440\u0435\u0432\u043e\u0433\u0438 \u0438 \u0431\u0438\u043f\u043e\u043b\u044f\u0440\u043d\u044b\u0445 \u0440\u0430\u0441\u0441\u0442\u0440\u043e\u0439\u0441\u0442\u0432. \u042f \u0440\u0435\u0433\u0443\u043b\u044f\u0440\u043d\u043e \u043f\u0443\u0431\u043b\u0438\u043a\u0443\u044e \u0438\u0441\u0441\u043b\u0435\u0434\u043e\u0432\u0430\u043d\u0438\u044f \u043e \u0432\u043b\u0438\u044f\u043d\u0438\u0438 \u0442\u0435\u0445\u043d\u043e\u043b\u043e\u0433\u0438\u0439 \u043d\u0430 \u0434\u0443\u0448\u0435\u0432\u043d\u043e\u0435 \u0437\u0434\u043e\u0440\u043e\u0432\u044c\u0435 \u043d\u0430 \u0425\u0430\u0431\u0440\u0435 \u0438 \u0432 \u0441\u0432\u043e\u0435\u043c \u0442\u0435\u043b\u0435\u0433\u0440\u0430\u043c-\u043a\u0430\u043d\u0430\u043b\u0435, \u0438 \u0437\u0430 \u044d\u0442\u043e \u0432\u0440\u0435\u043c\u044f \u043d\u0430\u043a\u043e\u043f\u0438\u043b\u043e\u0441\u044c \u043a\u0430\u043a\u043e\u0435-\u0442\u043e \u043a\u043e\u043b\u0438\u0447\u0435\u0441\u0442\u0432\u043e \u043d\u0430\u0431\u043b\u044e\u0434\u0435\u043d\u0438\u0439. \u041e\u043a, \u0413\u0443\u0433\u043b, \u0438 \u0447\u0442\u043e \u0436\u0435 \u0434\u0435\u043b\u0430\u0442\u044c \u0432 \u043c\u0438\u0440\u0435, \u0433\u0434\u0435 [&hellip;]<\/p>\n","protected":false,"gt_translate_keys":[{"key":"rendered","format":"html"}]},"author":1,"featured_media":0,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[],"tags":[],"class_list":["post-29902","post","type-post","status-publish","format-standard","hentry"],"aioseo_notices":[],"aioseo_head":"\n\t\t<!-- All in One SEO 4.9.10 - aioseo.com -->\n\t<meta name=\"description\" content=\"\u0422\u0435\u0445\u043d\u043e\u043b\u043e\u0433\u0438\u0438 \u0437\u0430\u0445\u0432\u0430\u0442\u044b\u0432\u0430\u044e\u0442 \u043d\u0430\u0448\u0438 \u0432\u0440\u0435\u043c\u044f \u0438 \u0432\u043d\u0438\u043c\u0430\u043d\u0438\u0435, \u0438 \u044d\u0442\u043e \u0443\u0436\u0435 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