Afotusɛm ntiantia
- Bury the app a few taps away.
- Charge your phone outside the bedroom.
- Before you scroll, name what you actually want.
Mpɛn pii no, ɛfi adwene bi so na efi ase. Wobue wo fon sɛ worehwɛ wim tebea, anaa nkra bi, anaasɛ ade a na wodwen ho no, sɛ ɛyɛ bɔne sɛnea na wusuro no anaa. Na afei feed no fa nneɛma nyinaa. Tirinsɛm a ɛyɛ hu baako de wo kɔ foforo so, wo kokurobeti kɔ so tu nantew ankasa, na baabi wɔ mu hɔ na wugyae akenkan a wopɛ nimdeɛ na wofi ase kenkan efisɛ wuntumi nnyae. Bere a wopagyaw wo ti hwɛ soro no, wo abogyee ayɛ den na biribiara nsiesie.
Saa suban no wɔ din mprempren. Nkurɔfo frɛ no doomscrolling: ɛkɔɔ a ɛtwe wo sɛ wokɔ so gye asɛmmɔne tie kɔ akyiri tra baabi a ɛboa wo, mpo bere a ɛma wo ho yɛ wo bɔne. Sɛ woayɛ saa pɛn a, ɛnyɛ sɛ woyɛ mmerɛw na ɛnyɛ sɛ woasɛe. Wode afidie a wɔbɔɔ no, wɔ botaeɛ pa mu, sɛ ɛnyɛ den sɛ wode bɛto fam, di dwuma wɔ bere ankasa a wo ho banbɔ asa pa ara mu.
Adɛn nti na wo amene kɔ so ka ade
Eyi fa bi yɛ nipadua mu nhyehyɛe dedaw. Onipa adwene da hɔ ma ɔhaw. Yɛn nananom a wɔhuu sare no mu kekaw na wodwenee bɔne paa no na wɔtena ase kyɛ sen wɔn a wɔbuu wɔn ani guu so, enti yɛn nsa kaa adwene a ɛfa asɛmmɔne sɛ ade a ɛho hia ntɛm na asɛmpa nso sɛ ade a ɛyɛ a ɛyɛ. Saa nkyɛnkyɛn no wɔ din, negativity bias, na screen a atutu amanehunu ahyɛ no mu no tɔ so te sɛ safe a ɛkɔ akoda mu.
Ɔfa a aka no ne nhyehyɛe. Feed a enni awiei nni ase na enni baabi a ɛsɛ sɛ wugyae wɔ kwan pa so, enti nsɛnkyerɛnne ketewa a anka ɛbɛka akyerɛ wo sɛ "ɛno ara dɔɔso" no mma da. Krataa no kɔ so hyɛ ma ara. Fa nokwasɛm a ɛne sɛ nneɛma a ɛyɛ abufuw ne ahunahuna no taa kɔ akyiri sen biara ka ho a, na woanya afidie a ɛma wo ade ankasa a wo ɔhaw-hunufo no ntumi mfa ne ho nkyɛ, a enni ano biara a wobɛpem so.
Afei afiri a ɛhyɛ ne nyinaa ase no nso wɔ hɔ. Sɛ wo ho yeraw wo a, sensren mu yɛ sɛ woreyɛ biribi fa ade a wo ho yeraw wo no ho. Ɛyɛ sɛ wokɔ so nya nimdeɛ, woda hɔ siesie wo ho, wode wo ho si dwa mu. Nanso ahomegye no mma da, efisɛ daa wɔ nsakraee foforo baako kakra. Ɔhaw na ɛka hwɛ no, hwɛ no nso ma ɔhaw no kɔ so, na ɛkɔɔ no mu yɛ den. Adɔktafo a wɔsua eyi ho ade kyerɛkyerɛ mu sɛ ɛyɛ su bi a ebetumi akɔ so a wo ankasa wonni mu kɛse. Ɛnyɛ wo na woresi gyinae sɛ wobɛsensren. Woagyae gyinaesi koraa.
Eyi gye wo biribi ankasa
Anka ɛbɛyɛ mmerɛw sɛ yɛbɛbu eyi sɛ ɛyɛ nnɛyi haw bi. Nhwehwɛmu no ka sɛ ɛkyɛn saa.
Kuw bi wɔ Texas Tech surveyii mpanyimfo bɛyɛ 1,100 fa wɔn news subandeɛ ho na wohui sɛ bɛyɛ baako wɔ asia mu daa ade a wɔfrɛ no problematic news consumption a emu yɛ den: news a ehyɛ daa asetena mu, a ɛyɛ den sɛ wofi ho, a ɛhyɛ nneɛma afoforo agyaw. Nnipa a wɔwɔ saa kuw no mu kaa sɛ wɔn adwenem ne wɔn nipadua akwahosan yɛ bɔne kɛse sen obiara. Adwuma foforo a wɔde sii "doomscrolling scale" no de suban no aka ho akɔ adwene mu ahohia a ɛkɔ soro ne yiyedi, abrabɔ mu anigye, ne pɛpɛpɛyɛ a ɛba fam.
Da biara nea ɛwɔ hɔ no yɛ komm nanso ɛyɛ ade a yenim. Nna a ɛmma efisɛ wohwɛɛ wo fon wɔ mpa so. Ehu a ɛba brɛoo na ɛhuw a edi w'akyi kɔ adekyee foforo mu. Abufuw a wode di nnipa a wɔwɔ dan no mu bere a w'adwene wɔ baabi wɔ screen so. Eno nyinaa nyɛ suban mu sintɔ. Ɛyɛ nea ɛba bere a wokɔ so hwie ehu gu su mu nhyehyɛe a enni kwan a ɛbɛfa so ayɛ dodow no ara ho hwee.
Nsakraee nketenkete a ɛma so no go
Ɛnsɛ sɛ wugyae wo fon anaa woka ntam sɛ worenhwɛ news bio. Nea ɛyɛ adwuma ne sɛ wobɛma sensren no nyɛ nea ɛyɛ ankasa kakra na ayɛ nea wapaw kakra. Nneɛma kakra a ɛsɛ sɛ wosɔ hwɛ, sɛnea ɛyɛ mmerɛw fa so.
San fa ɔhaw a ɛbra bra to mu
Feed no yɛ adwuma efisɛ enni ɔhaw biara. Enti fa bi ka ho.
- Yi apps a ɛtwe wo no fi wo home screen so, anaa fa kɔ folder a ɛsɛ sɛ wobɔ no mmɔ kakra mu. Sɛkan baako a aka no taa dɔɔso sɛ ɛbɛnyan wo ansa na woafi ase.
- Dum news ne social notifications. Badge kɔkɔɔ biara yɛ nsa a wɔfrɛ wo sɛ san bra mu. Wubetumi ahwɛ wɔ botae mu ara; nanso wɔremfrɛ wo.
- Sesa wo screen kɔ grayscale wɔ nnɔnhwerew a wotaa kɔ akyiri no mu. Feed a ɛyɛ nsonso no ntwe te sɛ nea ɛhyerɛn no, na ɛyɛ nsɛnkyerɛnne pefee ma wo adwene sɛ wowɔ ɔkwan foforo so.
Ma no bere ne baabi
Doomscrolling nya nkwa wɔ mmeae nketenkete mu: mpa so, sofa so, baabi a wodware, line mu. Bɔ mmɔden sɛ wode news bɛhyɛ adaka mu. Paw bere bi, ebia simma dunum anaa aduonu pɛnkoro anaa mprenu da biara mu, tena ase, kenkan twee wo ho, na afei gyae. News a wokenkan wɔ bere a wɔahyɛ, na woatena ase no, ɛne sɛ wode begye wo ho mu bere a woda hɔ wɔ anadwo dasum no yɛ nneyɛe a ɛsono koraa.
Ɔkwan a ɛbɔ ho ban kɛse mu baako pɛ ne sɛ wobɛma fon no afi pia no mu. Alarm clock a ne bo nyɛ den kyerɛ sɛ ɛho nhia sɛ ɛda mpa nkyɛn pon so, a ɛno yi sensren a etwa to anadwo no ne nea edi kan wɔ anɔpa no mu. Saa abien no taa yɛ bɔne sen biara.
Hwɛ wo ho wɔ nneyɛe no mu
Sensren dodow no ara nyɛ nea wohu ma onipa a ɔreyɛ no. Adwene a wobesua ne sɛ wobɛhyɛ no nsow.
- Bere a wode wo nsa kɔ fon no so no, gyae kakra wɔ ahomegye baako mu na bisa nea worehwehwɛ ankasa. Ɛtɔ da a mmuae ankasa wɔ hɔ. Mpɛn pii nokwasɛm ne sɛ "Me ho yeraw me na mepɛ sɛ mede me nsa yɛ biribi."
- Sɛ ɛyɛ nea ɛto so abien no a, bɔ atenka no din sen sɛ wobɛma no aduan. "Misuro" anaa "M'abrɛ" yɛ ade a mfaso wɔ so a wobɛka akyerɛ wo ho sen tirinsɛm aduonu foforo.
- Afei fa wo nipadua yɛ biribi wɔ sekɔnde aduosia a edi hɔ no mu. Sɔre gyina hɔ, twe wo ho mu, nya nsuo kuruwa, fi adi. Worema ahoɔden a ɛnnya ahomegye no ɔkwan foforo a ɛbɛfa so afi adi.
Ɛnsɛ sɛ eyinom mu biara yɛ pɛ. Botae no nyɛ sɛ worensensren da. Ɛyɛ sɛ wobɛsensren wɔ botae mu mpɛn pii sen sɛ wobɛyɛ no kwa.
Hwɛ ehu a ɛhyɛ ase no
Ɛtɔ da bi a news no nyɛ ɔhaw ankasa; ɛyɛ baabi a ɛyɛ mmerɛw sɛ ho-haw a ɛrehwehwɛ baabi a ɛbɛsi befi adi. Sɛ wubetumi ayɛ biribi afa dadwen bi ho a, yɛ ade pefee baako fa ho na ma ɛno ara nnɔɔso ma da no. Sɛ wuntumi nyɛ ho hwee, a ɛyɛ nokware wɔ nea ɛtwa feed mu dodow no ara mu a, ɛnde ayamye nneyɛe ne sɛ wubegyae nea wode kyerɛ wo ho sɛ sensren foforo bɛboa. Sɛ wo ne adamfo bɔ ho dwom, wokɔ abɔnten, anaasɛ wode wo nsa yɛ biribi a, ɛtaa ma nipadua a aka alert mode mu no dwo sen sɛ nimdeɛ pii bɛboa.
Bere a ɛyɛ kɛse sen suban
Saa anammɔn yi boa nnipa pii ma wonya wɔn anwummere ne wɔn nna san ba. Ɛtɔ da bi a ɛnnɔɔso, na ɛno fata sɛ wofa no aniberesɛm sen sɛ wobɛhyɛ ho wɔ den mu.
Sɛ akɔnnɔ a wobɛhwɛ no te sɛ nea ɛnni w'ahoɔden ase ankasa, sɛ ɛrema wo nna, w'adwuma, anaa w'abusuabɔ ayɛ kwa, anaasɛ ehu a ɛkanyan no nyɛ koraa mpo bere a wode fon no ato fam a, ɛno kyerɛ biribi a self-help asɛm ntumi nsiesie no nko ara. Saa ara na ɛte wɔ bere biara a wiase yɛ nea wuntumi nnyina ano na saa atenka no ntwam no ho. Sɛ wobɛkɔ ɔdɔkota anaa therapist hɔ no nyɛ ade a ɛyɛ kɛse ntra so. Ho-haw ne abamɔbɔ yɛ ade a ɛba taa na wotumi sa yare, na ɔbenimdefo betumi aboa wo ma woahu sɛ sensren no ne ɔhaw no anaasɛ ɛyɛ ne sɛnkyerɛnne. Sɛ wobisa saa mmoa no yɛ adwene pa nneɛma no bi a wubetumi ayɛ, na ɛnsɛ sɛ wotwɛn kosi sɛ nneɛma bɛsɛe ansa na woayɛ.
Mmeae a wonyaa nsɛm fii
- Cleveland Clinic, How to Finally Stop Doomscrolling
- EurekAlert / Texas Tech University, News addiction linked to not only poor mental wellbeing but physical health too
- PubMed, Caught in a Dangerous World: Problematic News Consumption and Its Relationship to Mental and Physical Ill-Being
- National Center for Biotechnology Information, Doomscrolling Scale: its Association with Personality Traits, Psychological Distress, Social Media Use, and Wellbeing