{"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\/sk\/blog\/20-privychek-dlya-gigieny-vnimaniya-kak-polzovatsya-tehnologiyami-no-ne-pozvolyat-im-otbirat-svoe-vremya-i-vnimanie","title":{"rendered":"20 n\u00e1vykov pre hygienu pozornosti: ako pou\u017e\u00edva\u0165 technol\u00f3gie, ale nenecha\u0165 ich ukradn\u00fa\u0165 svoj \u010das a pozornos\u0165","gt_translate_keys":[{"key":"rendered","format":"text"}]},"content":{"rendered":"

\"20<\/p>\n

<\/p>\n

Technol\u00f3gie ovl\u00e1daj\u00fa n\u00e1\u0161 \u010das a pozornos\u0165, a u\u017e to nie je len smie\u0161ne, je to smutn\u00e9, a\u017e do depresi\u00ed<\/a><\/noindex>, \u00fazkosti a bipol\u00e1rnych por\u00fach. Pravidelne publikujem \u0161t\u00fadie o vplyve technol\u00f3gi\u00ed na du\u0161evn\u00e9 zdravie na Habr<\/a><\/noindex> a na svojom telegram kan\u00e1le, a za ten \u010das sa nazbieralo nejak\u00e9 mno\u017estvo pozorovan\u00ed.<\/p>\n

<\/p>\n

Ok, Google, a \u010do robi\u0165 vo svete, kde s\u00fa technol\u00f3gie prepojen\u00edm na\u0161ich profesijn\u00fdch, soci\u00e1lnych a osobn\u00fdch \u017eivotov? Je mo\u017en\u00e9 pou\u017ei\u0165 techniky etick\u00e9ho dizajnu<\/a><\/noindex> a hygienu pozornosti na zlep\u0161enie n\u00e1\u0161ho bytia?<\/p>\n

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

Pr\u00edstupy.<\/h2>\n

<\/p>\n

\"20<\/p>\n

<\/p>\n

M\u00f4\u017eeme prist\u00fapi\u0165 k rie\u0161eniu radik\u00e1lne: odpoji\u0165 ak\u00e9ko\u013evek spojenie, k\u00fapi\u0165 si star\u00fd mobil a vyhodi\u0165 iPhone, zobra\u0165 si dovolenku, urobi\u0165 si digit\u00e1lny detox<\/em>, \u00eds\u0165 na vipassanu alebo od\u00eds\u0165 na Pangan.<\/p>\n

<\/p>\n

M\u00f4\u017eeme prija\u0165 fakt, \u017ee je to nov\u00e1 realita: svet sa zr\u00fdch\u013euje, vertik\u00e1lna sol\u00e1rium nie je hranica pokroku, technol\u00f3gie napreduj\u00fa, s\u00fakromie neexistuje. Je na \u010dase s t\u00fdm zmieri\u0165. A farmaceutick\u00fd priemysel tie\u017e nesp\u00ed, m\u00e1 modr\u00e9 tabletky na ka\u017ed\u00fa \u017eivotn\u00fa situ\u00e1ciu\u2026<\/p>\n

<\/p>\n

To je v\u0161etko fajn, ale r\u00e1d by som menej drastick\u00e9 opatrenia. Z r\u00f4znych d\u00f4vodov som sa rozhodol \u017ei\u0165 v najtechnologicky (pre)naplnenej \u010dasti Zeme, v San Franciscu, a preto je zachovanie hran\u00edc svojho \u010dasu, pozornosti a energie pre m\u0148a ka\u017edodennou praxou. <\/p>\n

<\/p>\n

U\u017e\u00edvam si, \u017ee m\u00e1m pr\u00edstup k najnov\u0161\u00edm technol\u00f3gi\u00e1m, ale rovnako ma te\u0161\u00ed, \u017ee m\u00e1m priate\u013eov, ktor\u00fdch m\u00f4\u017eem kedyko\u013evek stretn\u00fa\u0165; predn\u00e1\u0161ky a workshopy, na ktor\u00e9 sa m\u00f4\u017eem jednoducho vyda\u0165 ve\u010der; takmer ka\u017ed\u00e9 v\u00edkend m\u00f4\u017eem \u00eds\u0165 do pr\u00edrody alebo na road trip.<\/p>\n

<\/p>\n

Som naklonen\u00fd strednej ceste, bez extr\u00e9mov. Aby som to zorganizoval, musel som si dobre experimentova\u0165, optimalizuj\u00fac svoj \u010das a technologick\u00fd priestor.<\/p>\n

<\/p>\n

10 n\u00e1vykov, ktor\u00e9 sa osved\u010dili<\/h2>\n

<\/p>\n

\"20<\/p>\n

<\/p>\n

M\u00e1m mal\u00fd s\u00fabor prakt\u00edk, ktor\u00e9 mi umo\u017e\u0148uj\u00fa vzia\u0165 kontrolu nad technol\u00f3giami do svojich r\u00fak. Uvediem ich ni\u017e\u0161ie:<\/p>\n

<\/p>\n

    \n
  1. Screen Time: predvolene 0 min\u00fat na v\u0161etky aplik\u00e1cie stimuluj\u00face dopam\u00edn.<\/strong> Mus\u00edm investova\u0165 \u010das na zadanie hesla a povolenie aplik\u00e1cie na 15 min\u00fat, po \u010dom sa op\u00e4\u0165 dostane na z\u00e1kazov\u00fd zoznam. To zni\u017euje \u010das, ktor\u00fd tr\u00e1vim v aplik\u00e1ci\u00e1ch.<\/li>\n
  2. Z\u00e1kladn\u00fd s\u00fabor aplik\u00e1ci\u00ed v telef\u00f3ne.<\/strong> 10 messengerov? 6 soci\u00e1lnych siet\u00ed? 7 bankov\u00fdch aplik\u00e1ci\u00ed? Nie, \u010fakujem, jedna na skupinu sta\u010d\u00ed.<\/li>\n
  3. K\u013e\u00fa\u010dov\u00e1 komunik\u00e1cia v 1-2 kan\u00e1loch:<\/strong> Telegram na v\u0161etky hlavn\u00e9 rozhovory, SMS\/Apple Messages pre americk\u00fdch kontaktov a bl\u00edzkych priate\u013eov. <\/li>\n
  4. Obmedzenia produktov Google a Facebook.<\/strong> Tieto spolo\u010dnosti zar\u00e1baj\u00fa na reklame, na to musia optimalizova\u0165 produkty okolo metr\u00edk zapojenia a trvania pou\u017e\u00edvania. Amazon, Apple a Microsoft zar\u00e1baj\u00fa predajom fyzick\u00fdch produktov, aplik\u00e1ci\u00ed a predplatn\u00fdch. Pri rovnak\u00fdch podmienkach pou\u017e\u00edvam produkty z poslednej skupiny.<\/li>\n
  5. V\u0161etky pracovn\u00e9 aplik\u00e1cie s\u00fa na po\u010d\u00edta\u010di.<\/strong> V telef\u00f3ne s\u00fa len z\u00e1kladn\u00e9 aplik\u00e1cie na komunik\u00e1ciu, navig\u00e1ciu, v\u00fdmenu pe\u0148az\u00ed a podobne.<\/li>\n
  6. Top-3 aplik\u00e1cie pod\u013ea \u0161tatistiky m\u00f4jho Screen Time s\u00fa odstr\u00e1nen\u00e9 z telef\u00f3nu.<\/strong> Vytvoril som si tri hodiny \u010dasu denne. Magick\u00e9!<\/li>\n
  7. Notifik\u00e1cie len pre telef\u00f3n a SMS spr\u00e1vy.<\/strong> Predvolene s\u00fa vypnut\u00e9 vo v\u0161etk\u00fdch ostatn\u00fdch aplik\u00e1ci\u00e1ch.<\/li>\n
  8. M\u00e1m druh\u00fd telef\u00f3n, ktor\u00fd pou\u017e\u00edvam na aplik\u00e1cie n\u00e1ro\u010dn\u00e9 na pozornos\u0165.<\/strong> Napr\u00edklad pomocou neho spravujem Instagram a aktualizujem Facebook. Pr\u00edstup k nemu je obmedzen\u00fd.<\/li>\n
  9. Aplik\u00e1cie v telef\u00f3ne s\u00fa usporiadan\u00e9 pod\u013ea z\u00e1kladn\u00fdch princ\u00edpov\/Jobs To Be Done:<\/strong> konverz\u00e1cia, pohyb, roz\u0161\u00edrenie \u00af_(\u30c4)_\/\u00af, z\u00e1znam, koncentr\u00e1cia, v\u00fdmena prostriedkov, spr\u00e1va \u010dasu, starostlivos\u0165 o seba.<\/li>\n
  10. Prehliada\u010de s\u00fa oddelen\u00e9 a vybaven\u00e9 pluginmi \u0161etriacimi pozornos\u0165.<\/strong> Chrome na pr\u00e1cu, Safari na osobn\u00e9 projekty. Obe maj\u00fa s\u00fabor pluginov na obmedzenie pr\u00edstupu (pod\u013ea \u010dasu, zdrojov, \u010dasti str\u00e1nky, sp\u00f4sobu vn\u00edmania): UnDistracted, Stay Focused, Decreased Productivity, Mercury Reader, AdBlock. Tak\u00fdchto rie\u0161en\u00ed je mno\u017estvo, ale dobr\u00e9 sa daj\u00fa zr\u00e1ta\u0165 na prstoch jednej ruky, tak\u017ee ak by to bolo zauj\u00edmav\u00e9, nap\u00ed\u0161em o tom samostatn\u00fd pr\u00edspevok.<\/li>\n<\/ol>\n

    <\/p>\n

    10 u\u017eito\u010dn\u00fdch prakt\u00edk, ktor\u00e9 sa neuchytili.<\/h2>\n

    <\/p>\n

    \"20<\/p>\n

    <\/p>\n

      \n
    1. \u010cierno-biely re\u017eim na telef\u00f3ne, aby sa skryla farba \u010derven\u00fdch notifik\u00e1ci\u00ed.<\/strong> Posledn\u00e9 pri\u0165ahuj\u00fa pozornos\u0165 a vytv\u00e1raj\u00fa preru\u0161enia v pr\u00e1ci, ved\u00face k strate koncentr\u00e1cie. Namiesto \u010dierno-bieleho re\u017eimu, ktor\u00fd si m\u00f4\u017eem zvoli\u0165 v nastaveniach, som zn\u00ed\u017eil po\u010det aplik\u00e1ci\u00ed a povolil ich len tie, ktor\u00e9 m\u00f4\u017eu notifikova\u0165.<\/li>\n
    2. Odstr\u00e1ni\u0165 v\u0161etky notifik\u00e1cie.<\/strong> Niektor\u00e9 ozn\u00e1menia s\u00fa d\u00f4le\u017eit\u00e9, preto ich zahrnul iba do d\u00f4le\u017eit\u00fdch aplik\u00e1ci\u00ed.<\/li>\n
    3. Odstr\u00e1ni\u0165 v\u0161etky notifik\u00e1cie z uzamknutej obrazovky.<\/strong> T\u00e9 ist\u00e9 \u00favahy.<\/li>\n
    4. Odstr\u00e1ni\u0165 v\u0161etky soci\u00e1lne m\u00e9di\u00e1.<\/strong> Namiesto toho som obmedzil svoj \u010das str\u00e1ven\u00fd online, z\u00edskal som samostatn\u00fd telef\u00f3n pre m\u00e9dia, kde mus\u00edm by\u0165 \u010das od \u010dasu, a <\/li>\n
    5. Hlasov\u00e9 spr\u00e1vy namiesto textu.<\/strong> Neujalo sa to (okrem jednej priate\u013eky \u2014 tam sa to na nejak\u00fd \u010das stalo ritu\u00e1lom). Predov\u0161etk\u00fdm preto, \u017ee v z\u00e1padnej kult\u00fare nie je zvykom nadiktova\u0165 spr\u00e1vy.<\/li>\n
    6. Kompletn\u00e1 blok\u00e1cia v\u0161etk\u00fdch aplik\u00e1ci\u00ed pohlcuj\u00facich pozornos\u0165<\/strong> pomocou Freedom, Self Control a podobne. Pr\u00edli\u0161 pr\u00edsny pr\u00edstup, a ja som v tomto smere dos\u0165 vanilkov\u00fd.<\/li>\n
    7. Sp\u00fa\u0161\u0165a\u0165 aplik\u00e1cie len cez Spotlight (iOS) alebo Search (Android)<\/strong>. Niektor\u00e9 aplik\u00e1cie naozaj sp\u00fa\u0161\u0165am takto, ale v\u0161etky z\u00e1kladn\u00e9 s\u00fa usporiadan\u00e9 v prie\u010dinkoch, ktor\u00e9 s\u00fa pomenovan\u00e9 pod\u013ea z\u00e1kladn\u00fdch princ\u00edpov \/ \u00faloh, ktor\u00e9 maj\u00fa by\u0165 splnen\u00e9.<\/li>\n
    8. Tmav\u00fd re\u017eim na webov\u00fdch str\u00e1nkach predvolene.<\/strong> V te\u00f3rii by \u201etmav\u00fd re\u017eim\u201c mal zni\u017eova\u0165 mno\u017estvo jasn\u00fdch webov\u00fdch str\u00e1nok, ale v praxi to nefunguje dobre s r\u00f4znymi aspektmi zobrazenia str\u00e1nok.<\/li>\n
    9. Aplik\u00e1cie na medit\u00e1ciu.<\/strong> Ako je zn\u00e1me, medit\u00e1cia s\u00fastredenosti umo\u017e\u0148uje z\u00edska\u0165 v\u00e4\u010d\u0161iu kontrolu nad kvalitou pozornosti a ovplyv\u0148uje emocion\u00e1lny stav. Za\u010dal som s Headspace pred piatimi rokmi, ale ke\u010f sa prax stala v\u00e1\u017enej\u0161ou, za\u010dal som meditova\u0165 s\u00e1m, s be\u017enou aplik\u00e1ciou na \u010dasova\u010d. <\/li>\n
    10. \u010casova\u010de pod\u013ea met\u00f3dy pomodoro<\/strong>. 25 min\u00fat pracujeme, 5 min\u00fat odpo\u010d\u00edvame, opakujeme. Po \u0161tvrtom opakovan\u00ed urobte dlh\u00fa prest\u00e1vku. Pre niekoho to funguje, ako sa uk\u00e1zalo, nie pre m\u0148a.<\/li>\n<\/ol>\n

      <\/p>\n

      A ako \u0161etr\u00edte svoj \u010das a pozornos\u0165 vy?<\/p>\n

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

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