7 dicas para uma relação mais saudável com seu celular


O pesquisador Paul Levy dá dicas de como reduzir o tempo e o papel dos aparelhos digitais na nossa vida — algo que ele aprendeu tanto por experiências pessoais como profissionais. Manter o celular fora do quarto ajuda a ter uma boa noite de sono
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Quanto tempo você passa em frente às telas todos os dias?
Um estudo indica que uma pessoa passa, em média, cerca de sete horas por dia em telas conectadas à internet. E este número será ainda maior se o seu trabalho exigir basicamente o uso de um computador.
A maioria de nós usa excessivamente os aparelhos digitais e passa muito tempo trabalhando ou se distraindo em telefones celulares, tablets, laptops ou mesmo óculos de realidade virtual.
Somos acusados de ser dependentes da tecnologia e frequentemente alertados sobre os riscos à nossa saúde física e mental.
Um importante paradoxo neste ponto é que costumamos nos refugiar no mundo digital para escapar das tensões do mundo físico. Mas acabamos simplesmente colecionando outros tipos de estresse físico e digital pelo caminho.
Como pai, fiquei preocupado, há alguns anos, com os efeitos da minha vida digital sobre meu trabalho e minha família.
Fiz algumas pesquisas por conta própria, alterei minha forma de usar os aparelhos e cheguei a escrever um livro sobre os perigos do que chamo de “inferno digital”.
Mas foi apenas nos últimos anos que surgiram estudos de longo prazo a este respeito.
Esses estudos reunidos formam um conjunto de conhecimentos significativo e cada vez maior. Com eles, fica difícil ignorar que o excesso de tecnologia pode causar problemas para nós, seres humanos.
É preciso esclarecer que os aparelhos digitais oferecem benefícios significativos, como a conexão, educação e entretenimento. O perigo aparece quando o uso excessivo se torna prejudicial à saúde.
Do ponto de vista pessoal, cansaço visual, dores no pescoço, sono de má qualidade, estresse, lesões por esforço repetitivo de todos os tipos e prejuízos ao funcionamento das mãos são apenas alguns dos sintomas que observei ao longo dos anos, causados pelo meu uso excessivo de telas e aparelhos. E as pesquisas indicam que estou longe de ser um caso isolado.
Se algum desses sintomas descrever você (ou alguém que você conheça) ou você simplesmente sente que passa tempo demais da sua vida em frente a uma tela, talvez meus conselhos sobre como recuperar o controle da tecnologia possam ser úteis.
1. Habitue-se a se afastar conscientemente dos aparelhos digitais
Mantenha os aparelhos fora do seu ângulo de visão e guarde-os quando não estiver usando, especialmente à noite.
Compre um despertador (para não usar o alarme do seu celular) e retire os aparelhos do seu quarto. Você irá dormir melhor sem rolar a tela tarde da noite.
Abandone o hábito de assistir à TV com o celular ao lado. Concentre-se em apenas uma tarefa de cada vez, sem se distrair com mais uma tela.
Usar relógios analógicos evita ter que pegar o celular para colocar o alarme
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2. Defina limites de tempo em frente às telas
Tempo demais em frente às telas pode causar dores de cabeça.
Use a tecnologia de forma consciente e empregue funções como notas de voz, que permitem que você siga atualizado nas suas comunicações sem olhar para a tela por muito tempo.
3. Impeça as distrações digitais
As interrupções constantes podem causar estresse físico e mental.
Desligue os alertas e notificações quando quiser se concentrar plenamente em uma tarefa. E mantenha seu celular fora da mesa.
Pesquisas indicam que manter o celular por perto, mesmo se ele não estiver tocando nem vibrando (e até com o aparelho desligado), pode prejudicar seu desempenho.
4. Programe tempo apropriado fora do ambiente digital
A sobrecarga digital causa depressão e ansiedade. Por isso, é importante sair do mundo digital por algum tempo.
Caminhe em meio à natureza, leia um livro, saia para andar de bicicleta – qualquer atividade que afaste você das telas temporariamente.
Quanto tempo você consegue ficar lendo um livro sem olhar para o celular?
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5. Facilite a visualização das telas
O uso excessivo de telas pode forçar os olhos e prejudicar a sua visão.
Não se concentre em telas minúsculas para fazer o seu trabalho, quando ele puder ser feito melhor em um computador, com tela maior.
Reduza a luz azul dos aparelhos e utilize todas as outras características de acessibilidade que possam ser úteis. Comece controlando o brilho da tela e tenha cuidado para que o volume não rompa os seus tímpanos.
6. Assuma o controle do caos da sobrecarga de informações
Organize seu celular, computador e tablet para poder usá-los com mais eficiência. E alguns aplicativos realmente ajudam a tomar as rédeas da sua vida e do trabalho com mais calma e eficiência.
Aplicativos de rastreamento do tempo avaliam quanto tempo que você passa (desperdiça) olhando para a tela – prepare-se para ficar horrorizado!
Nós retomamos o controle dos nossos aparelhos digitais quando ficamos mais proativos no seu uso.
7. Sente-se adequadamente durante suas atividades digitais
Relaxar a postura ao mexer no celular ou se curvar em frente ao laptop irá machucar o seu pescoço e suas costas. Sente-se em posição ereta, faça alongamentos regularmente e exercite-se com frequência – sem o celular.
Seja o dono da sua vida digital
Estas sete orientações devem ajudar você a recuperar a sensação de controle sobre sua vida digital.
Para mim, é tudo questão de dormir e acordar melhor, deixando meu telefone no andar de baixo. É questão de planejar o tempo dedicado ao ambiente digital e momentos específicos em que o celular não tem lugar no que estou fazendo.
E também é questão de aproveitar esses milagres da tecnologia de forma mais satisfatória e empregá-los mais conscientemente.
Gosto de pensar em mim como dono da minha vida digital – e não como mais uma vítima da tecnologia.
* Paul Levy é professor e pesquisador de inovação e liderança digital da Universidade de Brighton, no Reino Unido.
Este artigo foi publicado originalmente no site de notícias acadêmicas The Conversation e republicado sob licença Creative Commons. Leia aqui a versão original em inglês.
LEIA TAMBÉM:
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Galaxy AI: o que é o pacote de recursos da Samsung que cria imagens e textos de graça no celular
Instagram começa a emitir alerta para adolescentes fecharem o app durante a noite
Jovens estão trocando o Google pelo TikTok na hora fazer pesquisas
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Saiba se está sendo vigiado: veja sinais um celular infectado com aplicativo espião
Saiba se está sendo vigiado: veja sinais um celular infectado com aplicativo espião
Inventor do celular critica vício aos aparelhos
Inventor do celular critica vício aos aparelhos

Fonte: Folha | G1 | Olhar Digital

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