{"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\/sv\/blog\/20-privychek-dlya-gigieny-vnimaniya-kak-polzovatsya-tehnologiyami-no-ne-pozvolyat-im-otbirat-svoe-vremya-i-vnimanie","title":{"rendered":"20 vanor f\u00f6r uppm\u00e4rksamhetshygien: hur man anv\u00e4nder teknik utan att l\u00e5ta den ta ens tid och fokus","gt_translate_keys":[{"key":"rendered","format":"text"}]},"content":{"rendered":"

\"20<\/p>\n

<\/p>\n

Teknologier tar \u00f6ver v\u00e5r tid och uppm\u00e4rksamhet, och det \u00e4r inte l\u00e4ngre roligt, det \u00e4r sorgligt, \u00e4nda till depressioner<\/a><\/noindex>, \u00e5ngest och bipol\u00e4ra st\u00f6rningar. Jag publicerar regelbundet forskning om teknikens inverkan p\u00e5 mental h\u00e4lsa I detta omr\u00e5de har ocks\u00e5 AI-system n\u00e5tt fram. Smarta algoritmer f\u00f6rutsp\u00e5r serverfel genom att analysera deras \"beteende\". Till exempel, f\u00f6retaget Litbit<\/a><\/noindex> b\u00e5de p\u00e5 min Telegram-kanal och under den tiden har jag samlat p\u00e5 mig en m\u00e4ngd observationer.<\/p>\n

<\/p>\n

Okej, Google, vad ska man g\u00f6ra i en v\u00e4rld d\u00e4r teknologier \u00e4r den r\u00f6da tr\u00e5den f\u00f6r v\u00e5rt professionella, sociala och personliga liv? Kan man anv\u00e4nda tekniker f\u00f6r etisk design<\/a><\/noindex> och uppm\u00e4rksamhetshygien f\u00f6r att f\u00f6rb\u00e4ttra tillvaron?<\/p>\n

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

Metoder<\/h2>\n

<\/p>\n

\"20<\/p>\n

<\/p>\n

Man kan ta till en radikal l\u00f6sning: sk\u00e4ra av all kontakt, k\u00f6pa en knaptelefon och sl\u00e4nga iPhone, ta semester, g\u00f6ra en digital detox<\/em>, \u00e5ka p\u00e5 vipassana eller flytta till Koh Phangan.<\/p>\n

<\/p>\n

\u041c\u043e\u0436\u043d\u043e \u043f\u0440\u0438\u043d\u044f\u0442\u044c \u0442\u043e\u0442 \u0444\u0430\u043a\u0442, \u0447\u0442\u043e \u044d\u0442\u043e \u043d\u043e\u0432\u0430\u044f \u0440\u0435\u0430\u043b\u044c\u043d\u043e\u0441\u0442\u044c: \u043c\u0438\u0440 \u0443\u0441\u043a\u043e\u0440\u044f\u0435\u0442\u0441\u044f, \u0432\u0435\u0440\u0442\u0438\u043a\u0430\u043b\u044c\u043d\u044b\u0439 \u0441\u043e\u043b\u044f\u0440\u0438\u0439 \u2014 \u043d\u0435 \u043f\u0440\u0435\u0434\u0435\u043b \u043f\u0440\u043e\u0433\u0440\u0435\u0441\u0441\u0430, \u0442\u0435\u0445\u043d\u043e\u043b\u043e\u0433\u0438\u0438 \u043f\u0440\u043e\u0433\u0440\u0435\u0441\u0441\u0438\u0440\u0443\u044e\u0442, \u043f\u0440\u0438\u0432\u0430\u0442\u043d\u043e\u0441\u0442\u0438 \u043d\u0435\u0442. \u041f\u043e\u0440\u0430 \u0431\u044b \u0441\u043c\u0438\u0440\u0438\u0442\u044c\u0441\u044f. \u0414\u0430 \u0438 \u0444\u0430\u0440\u043c\u0430\u0446\u0435\u0432\u0442\u0438\u043a\u0430 \u043d\u0435 \u0434\u0440\u0435\u043c\u043b\u0435\u0442, \u0443 \u043d\u0435\u0435 \u0435\u0441\u0442\u044c \u0441\u0438\u043d\u0438\u0435 \u0442\u0430\u0431\u043b\u0435\u0442\u043e\u0447\u043a\u0438 \u043d\u0430 \u043b\u044e\u0431\u044b\u0435 \u0441\u043b\u0443\u0447\u0430\u0438 \u0436\u0438\u0437\u043d\u0438…<\/p>\n

<\/p>\n

Det \u00e4r allt bra, men jag skulle vilja ha mindre drastiska \u00e5tg\u00e4rder. Av olika sk\u00e4l har jag valt att leva i den mest teknologiskt (\u00f6ver)metta punkten p\u00e5 jorden, i San Francisco, och d\u00e4rf\u00f6r har det blivit en daglig praxis f\u00f6r mig att skydda mina gr\u00e4nser f\u00f6r tid, uppm\u00e4rksamhet och energi. <\/p>\n

<\/p>\n

Jag njuter av att jag har tillg\u00e5ng till den senaste teknologin, men jag \u00e4lskar ocks\u00e5 att jag har v\u00e4nner som jag kan tr\u00e4ffa n\u00e4r som helst; f\u00f6rel\u00e4sningar och workshops som jag enkelt kan hoppa p\u00e5 en kv\u00e4ll; n\u00e4stan varje helg kan jag \u00e5ka till naturen eller g\u00f6ra en bilresa.<\/p>\n

<\/p>\n

Jag f\u00f6redrar en medelv\u00e4g, utan extrema \u00e5tg\u00e4rder. F\u00f6r att organisera det har jag f\u00e5tt experimentera ordentligt, optimera min tid och mitt teknologiska utrymme.<\/p>\n

<\/p>\n

10 vanor som har blivit en del av min vardag<\/h2>\n

<\/p>\n

\"20<\/p>\n

<\/p>\n

Jag har en liten upps\u00e4ttning metoder som l\u00e5ter mig ta kontroll \u00f6ver teknologin i mina egna h\u00e4nder. H\u00e4r \u00e4r de:<\/p>\n

<\/p>\n

    \n
  1. Sk\u00e4rmtid: som standard 0 minuter p\u00e5 alla dopamin-stimulerande appar.<\/strong> Jag beh\u00f6ver investera tid f\u00f6r att ange l\u00f6senordet och ge appen tillst\u00e5nd i 15 minuter, efter vilket den \u00e5terkommer till f\u00f6rbudlistan. Detta minskar den tid jag spenderar i appar.<\/li>\n
  2. Ett minimalt antal appar p\u00e5 telefonen.<\/strong> 10 messenger-apps? 6 social networks? 7 bank apps? No, thanks, one per group is enough.<\/li>\n
  3. Key communication in 1-2 channels:<\/strong> Telegram for all main conversations, SMS\/Apple Messages for American contacts and close friends. <\/li>\n
  4. Restrictions on Google and Facebook products.<\/strong> These companies profit from advertising, and they need to optimize their products around engagement and usage duration metrics. Amazon, Apple, and Microsoft make money from selling physical products, applications, and subscriptions. Given the choice, I prefer products from the latter group.<\/li>\n
  5. All work applications are on the computer.<\/strong> On the phone, only basic apps for communication, navigation, money exchange, etc.<\/li>\n
  6. The top 3 apps according to my Screen Time have been removed from my phone.<\/strong> I created three hours of free time each day. Magic!<\/li>\n
  7. Notifications only for phone calls and SMS messages.<\/strong> Off by default in all other applications.<\/li>\n
  8. I have a second phone for attention-demanding apps.<\/strong> For example, I use it to manage Instagram and update Facebook. Access to it is limited.<\/li>\n
  9. Apps on the phone are grouped by basic principles\/Jobs To Be Done:<\/strong> communication, mobility, reproduction \u00af_(\u30c4)_\/\u00af, note-taking, focus, money management, time management, and self-care.<\/li>\n
  10. Browsers are separated and equipped with attention-saving plugins.<\/strong> Chrome for work, Safari for personal projects. Both have a set of plugins for access restrictions (by time, resources, part of the site, method of perception): UnDistracted, Stay Focused, Decreased Productivity, Mercury Reader, AdBlock. There are many such solutions, but good ones can be counted on one hand; so if you're interested, I can write a separate post about it.<\/li>\n<\/ol>\n

    <\/p>\n

    10 useful practices that didn't stick<\/h2>\n

    <\/p>\n

    \"20<\/p>\n

    <\/p>\n

      \n
    1. Black and white mode on the phone to hide the color of red notifications.<\/strong> The latter attract attention and create interruptions in work, leading to a loss of focus. Instead of using the black and white mode available in settings, I reduced the number of apps, keeping only those allowed to send notifications.<\/li>\n
    2. Remove all notifications.<\/strong> Some notifications are important, so I enabled them only in the key apps.<\/li>\n
    3. Remove all notifications from the Lock Screen.<\/strong> The same considerations apply.<\/li>\n
    4. Delete all social media.<\/strong> Ist\u00e4llet begr\u00e4nsade jag min tid, skaffade en separat telefon f\u00f6r media som jag beh\u00f6ver vara p\u00e5 ibland, och <\/li>\n
    5. R\u00f6stmeddelanden ist\u00e4llet f\u00f6r text.<\/strong> Det tog inte fart (f\u00f6rutom med en v\u00e4n \u2014 d\u00e4r blev det en ritual ett tag). Framf\u00f6r allt f\u00f6r att det i v\u00e4sterl\u00e4ndsk kultur inte \u00e4r vanligt att diktera meddelanden.<\/li>\n
    6. Fullst\u00e4ndig blockering av alla uppm\u00e4rksamhetskr\u00e4vande appar<\/strong> med hj\u00e4lp av Freedom, Self Control och s\u00e5 vidare. F\u00f6r strikt metod, och jag \u00e4r en ganska sn\u00e4ll kille i det avseendet.<\/li>\n
    7. V\u00e4cka appar endast via Spotlight (iOS) eller S\u00f6k (Android)<\/strong>. Jag v\u00e4cker faktiskt n\u00e5gra appar s\u00e5 h\u00e4r, men alla viktiga \u00e4r organiserade i mappar som \u00e4r namngivna efter grundl\u00e4ggande principer \/ jobb som ska g\u00f6ras.<\/li>\n
    8. M\u00f6rkt l\u00e4ge p\u00e5 webbplatser som standard.<\/strong> Tanken \u00e4r att \"m\u00f6rkt l\u00e4ge\" ska minska antalet ljusa webbplatser, men i verkligheten fungerar det d\u00e5ligt med olika visningsfunktioner p\u00e5 webbplatser.<\/li>\n
    9. Med appen f\u00f6r meditation.<\/strong> Som bekant ger medvetenhetmeditation mer kontroll \u00f6ver uppm\u00e4rksamhetens kvalitet och p\u00e5verkar det emotionella tillst\u00e5ndet. Jag b\u00f6rjade med Headspace f\u00f6r fem \u00e5r sedan, men n\u00e4r praktiken blev mer seri\u00f6s b\u00f6rjade jag meditera sj\u00e4lv, med en vanlig timerapp. <\/li>\n
    10. Pomodoro-timrar<\/strong>. 25 minuter arbete, 5 minuter vila, upprepa. Efter den fj\u00e4rde omg\u00e5ngen ta en l\u00e4ngre paus. F\u00f6r vissa fungerar det, som det visade sig, men inte f\u00f6r mig.<\/li>\n<\/ol>\n

      <\/p>\n

      Och hur skyddar du din tid och uppm\u00e4rksamhet?<\/p>\n

      K\u00e4lla: habr.com<\/a><\/p>","protected":false,"gt_translate_keys":[{"key":"rendered","format":"html"}]},"excerpt":{"rendered":"

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