{"id":1116,"date":"2020-02-10T16:09:35","date_gmt":"2020-02-10T15:09:35","guid":{"rendered":"http:\/\/slowtechinstitute.org\/?page_id=1116"},"modified":"2020-11-09T22:25:48","modified_gmt":"2020-11-09T21:25:48","slug":"digitalni-zavislost-a-jak-z-ni-ven","status":"publish","type":"page","link":"https:\/\/slowtechinstitute.org\/en\/digitalni-zavislost-a-jak-z-ni-ven\/","title":{"rendered":"Digit\u00e1ln\u00ed z\u00e1vislost a jak z n\u00ed ven"},"content":{"rendered":"<p>\u0158ada m\u00fdch p\u0159\u00e1tel p\u0159estala chodit na Facebook a n\u011bkte\u0159\u00ed si sv\u016fj \u00fa\u010det u n\u011bj dokonce zru\u0161ili. P\u0159em\u00fd\u0161lela jsem, jestli je to projev jejich \u201edigit\u00e1ln\u00edho detoxu\u201c, a nebo je pou\u017e\u00edv\u00e1n\u00ed Facebooku jednodu\u0161e p\u0159estalo bavit. Kdy\u017e jsem se ale zamyslela nad t\u00edm, kolik \u010dasu mi soci\u00e1ln\u00ed s\u00edt\u011b denn\u011b berou a jak \u010dasto beru telefon do ruky (cca 40x denn\u011b), byla jsem ze sv\u00e9ho zji\u0161t\u011bn\u00ed docela p\u0159ekvapen\u00e1 a rozhodla jsem se na digit\u00e1ln\u00ed detox neboli digit\u00e1ln\u00ed \u201ep\u016fst\u201c pod\u00edvat zbl\u00edzka. V posledn\u00ed dob\u011b se jedn\u00e1 o nar\u016fstaj\u00edc\u00ed probl\u00e9m t\u00fdkaj\u00edc\u00ed se n\u00e1s dosp\u011bl\u00edch, tak i na\u0161ich d\u011bt\u00ed, proto jsem pro v\u00e1s shrnula n\u011bkolik tip\u016f, jak zjistit, zda n\u00e1hodou probl\u00e9m u\u017e nem\u00e1te a pokud m\u00e1te, tak jak z n\u011bho ven. Nikdy nev\u00edte, kdy se v\u00e1m budou hodit.<\/p>\n<p>Dle statistick\u00fdch \u00fadaj\u016f z roku 2017 se ukazuje, \u017ee pr\u016fm\u011brn\u00fd \u010cech kontroluje svoje mobiln\u00ed za\u0159\u00edzen\u00ed a\u017e 50x denn\u011b. V zahrani\u010d\u00ed je toto \u010d\u00edslo je\u0161t\u011b \u0159\u00e1dov\u011b vy\u0161\u0161\u00ed, nap\u0159\u00edklad v Americe dle v\u00fdzkumu spole\u010dnosti T- mobile kontroluj\u00ed respondenti svoje mobiln\u00ed za\u0159\u00edzen\u00ed pr\u016fm\u011brn\u011b a\u017e 200x za den. Pr\u016fm\u011brn\u00fd \u010das str\u00e1ven\u00fd na soci\u00e1ln\u00edch s\u00edt\u00edch st\u00e1le roste v \u010cesk\u00e9 republice vzrostl na 149 minut denn\u011b, s t\u00edm, \u017ee zde bylo letos na ja\u0159e tak\u00e9 u\u00fd 7,77 milionu u\u017eivatel\u016f internetu star\u0161\u00edch 10 \u2013 ti let (Netmonitor). Jist\u011b to neznamen\u00e1, \u017ee jsme v\u0161ichni na mobiln\u00edch za\u0159\u00edzen\u00edch z\u00e1visl\u00ed, ale d\u016fvod k ostra\u017eitosti to b\u00fdt m\u016f\u017ee.<\/p>\n<h3><strong>A jak jste na tom vy?<\/strong><\/h3>\n<p>Asi je v\u00e1m jasn\u00e9, \u017ee v\u011bt\u0161ina osob, u kter\u00fdch existuje riziko digit\u00e1ln\u00ed z\u00e1vislosti, sv\u016fj telefon \u010di tablet nekontroluje pouze kv\u016fli vol\u00e1n\u00ed a p\u0159\u00edchoz\u00ed SMSce, ale zejm\u00e9na kv\u016fli nov\u00fdm status\u016fm na soci\u00e1ln\u00edch s\u00edt\u00edch, reakc\u00edm na sv\u00e9 p\u0159\u00edsp\u011bvky a v\u0161emo\u017en\u00fdm aktualizac\u00edm aplikac\u00ed a aktivit\u011b p\u0159\u00edpadn\u00fdch her, kter\u00e9 zrovna hraj\u00ed. Nemus\u00ed to b\u00fdt zrovna \u0161patn\u011b, ale kdy\u017e m\u00e1 dan\u00fd \u010dlov\u011bk pocit, \u017ee u\u017e p\u0159ech\u00e1z\u00ed ur\u010ditou mez, co se t\u00fd\u010de d\u016fle\u017eitosti digit\u00e1ln\u00edch technologi\u00ed (mobilu, tabletu, po\u010d\u00edta\u010de) v jeho \u017eivot\u011b, m\u011bl by se zamyslet nad t\u00edm, jestli by nest\u00e1lo za to, svoji \u010dinnost ve virtu\u00e1ln\u00edm sv\u011bt\u011b omezit. Takzvan\u00fd digit\u00e1ln\u00ed detox neboli digit\u00e1ln\u00ed p\u016fst mu v tom pom\u016f\u017ee. P\u0159edstavuje jednoduch\u00e1 pravidla, jak se zbavit z\u00e1vislosti, a t\u00edm mimod\u011bk tak\u00e9 z\u00edskat lep\u0161\u00ed pocit ze sv\u00e9ho \u017eivota, zbavit se stresu a \u00fazkost\u00ed a zv\u00fd\u0161it svoji pozornost.<\/p>\n<h3><strong>Digit\u00e1ln\u00ed detox: Za\u010d\u00edn\u00e1me!<\/strong><\/h3>\n<p>Nejd\u0159\u00edve je dobr\u00e9 zjistit, jak \u010dasto se sv\u00fdm mobilem interagujete. Na to v\u00e1m pom\u016f\u017eou jednoduch\u00e9 aplikace, kter\u00e9 um\u00ed analyzovat, jak\u00fdm zp\u016fsobem se sv\u00fdm telefonem pracujete a kolik \u010dasu s n\u00edm tr\u00e1v\u00edte. Pro anal\u00fdzu vlastn\u00edho chov\u00e1n\u00ed ve vztahu k telefonu vyzkou\u0161ejte aplikace QualityTime \u2013 My Digital Diet (OS Android) nebo Checky \u2013 Phone Habit Tracker (OS Android, iOS). Zaznamenaj\u00ed, kdy otev\u00edr\u00e1te obrazovku a po jak\u00e9 dob\u011b se obrazovka vypne. Aplikace QualityTime tak\u00e9 zjist\u00ed, kolik \u010dasu za den str\u00e1v\u00edte s jednotliv\u00fdmi aplikacemi. Va\u0161e denn\u00ed i t\u00fddenn\u00ed v\u00fdstupy v\u00e1m uk\u00e1\u017ee v p\u0159ehledn\u00e9 jednoduch\u00e9 grafice, kter\u00e1 je ale velmi vypov\u00eddaj\u00edc\u00ed. Nav\u00edc aplikace Checky funguje offline, co\u017e je jej\u00ed velk\u00e9 plus.<\/p>\n<p>Pokud se uk\u00e1\u017ee, \u017ee hned po probuzen\u00ed sah\u00e1te po telefonu, kontrolujete jej 100 x denn\u011b a tr\u00e1v\u00edte hodiny na soci\u00e1ln\u00edch s\u00edt\u00edch, pak za\u010dn\u011bte opravdu p\u0159em\u00fd\u0161let o digit\u00e1ln\u00edm detoxu.<\/p>\n<p>Mezi obl\u00edben\u00e9 rady dle digit\u00e1ln\u00ed detoxikace pat\u0159\u00ed:<\/p>\n<ul>\n<li>p\u0159esta\u0148te pou\u017e\u00edvat telefon u j\u00eddla, a\u0165 u\u017e j\u00edte sami nebo spole\u010dn\u011b s n\u011bk\u00fdm dal\u0161\u00edm. Pokud v\u00e1m vad\u00ed, \u017ee ostatn\u00ed telefon pou\u017e\u00edvaj\u00ed, domluvte se s nimi, \u017ee telefony odlo\u017e\u00edte v\u0161ichni.<\/li>\n<li>z\u00e1sadn\u011b nepou\u017e\u00edvejte telefon p\u0159i setk\u00e1n\u00ed s p\u0159\u00e1teli.<\/li>\n<li>ned\u00edvejte se na telefon b\u011bhem sledov\u00e1n\u00ed reklamy v televizi, v dopravn\u00edch z\u00e1cp\u00e1ch, p\u0159i \u010dek\u00e1n\u00ed na semaforu.<\/li>\n<li>p\u0159esta\u0148te pou\u017e\u00edvat telefon p\u0159ed span\u00edm. Zave\u010fte si konkr\u00e9tn\u00ed \u010das, po kter\u00e9m u\u017e telefon do ruky neberete ani vy, ani va\u0161i spolubydl\u00edc\u00ed. Sv\u011btlo z telefonu toti\u017e tak\u00e9 zpomaluje tvorbu melatoninu, hormonu, kter\u00fd v\u00e1m pom\u00e1h\u00e1 usnout.<\/li>\n<li>zkuste odlo\u017eit telefon alespo\u0148 na hodinu pot\u00e9, co jste zve\u0159ejnili p\u0159\u00edsp\u011bvek na soci\u00e1ln\u00edch s\u00edt\u00edch.<\/li>\n<li>zkuste jednou za t\u0159i m\u011bs\u00edce ud\u011blat opravdu ostr\u00fd digit\u00e1ln\u00ed p\u016fst a odpojte se v osobn\u00ed i pracovn\u00ed oblasti. Pokud je to pro v\u00e1s t\u011b\u017ek\u00e9, domluvte se na tom s n\u011bk\u00fdm, kdo do toho p\u016fjde s v\u00e1mi a vz\u00e1jemn\u011b se podporujte. Pro za\u010d\u00e1tek zkuste vyu\u017e\u00edt nap\u0159\u00edklad aplikace Freedom (iOS) nebo Offtime (iOS\/Android), kter\u00e9 v\u00e1m vypnou na v\u00e1mi vybran\u00fd \u010das aktualizace z webov\u00fdch str\u00e1nek typu Twitteru, Facebooku nebo Instagramu. To v\u00e1m pom\u016f\u017ee p\u0159estat nutkav\u011b myslet na to, \u017ee byste m\u011bli zkontrolovat aktu\u00e1ln\u00ed p\u0159\u00edsp\u011bvky a pom\u016f\u017ee v\u00e1m sn\u00ed\u017eit \u010das tr\u00e1ven\u00fd s telefonem v ruce.<\/li>\n<\/ul>\n<p>S digit\u00e1ln\u00edm detoxem v\u00e1m kupodivu mohou pomoci i mobiln\u00ed aplikace, a to takov\u00e9, kter\u00e9 v\u00e1m pom\u00e1haj\u00ed zam\u011b\u0159it se na \u201eprost\u00e9 byt\u00ed v p\u0159\u00edtomnosti\u201c. Na jedn\u00e9 stran\u011b n\u00e1s jist\u011b \u0159ada aplikac\u00ed odv\u00e1d\u00ed od toho, co se pr\u00e1v\u011b d\u011bje kolem n\u00e1s, na stran\u011b druh\u00e9 n\u00e1m \u0159ada aplikac\u00ed m\u016f\u017ee pomoci byt\u00ed v p\u0159\u00edtomnosti tr\u00e9novat a po digit\u00e1ln\u00edm detoxu podpo\u0159it n\u011bkter\u00e9 zvyky, kter\u00e9 n\u00e1m pomohou v\u0161\u00edmat si sebe a sv\u00e9ho okol\u00ed. Dan\u00e9 aplikace si p\u0159edstav\u00edme v dal\u0161\u00edm \u010d\u00edsle Pra\u017esk\u00e9 evvoluce.<\/p>\n<h3><strong>Jak poradit sv\u00fdm d\u011btem, kdy\u017e se v\u00e1m zd\u00e1, \u017ee u\u017e to trochu p\u0159eh\u00e1n\u011bj\u00ed?<\/strong><\/h3>\n<p>Digit\u00e1ln\u00ed detox u d\u011bt\u00ed m\u00e1 podobn\u00e1 pravidla, zde jsou:<\/p>\n<h4><strong>1. 72-hodinov\u00fd digit\u00e1ln\u00ed detox<\/strong><\/h4>\n<p>V pr\u016fb\u011bhu t\u0159\u00ed dn\u016f zabavte sv\u00e9 d\u00edt\u011b jin\u00fdmi aktivitami, sna\u017ete se, aby s technologiemi nejl\u00e9pe v\u016fbec nep\u0159ich\u00e1zelo do styku (tedy i vy byste se mu nem\u011bli ukazovat s mobilem p\u0159i \u010dten\u00ed zpr\u00e1v nebo brouzd\u00e1n\u00ed na internetu).<\/p>\n<p>Pokud se jedn\u00e1 o opravdovou z\u00e1vislost, d\u00edt\u011b m\u016f\u017ee projevovat abstinen\u010dn\u00ed p\u0159\u00edznaky: p\u0159etrv\u00e1vaj\u00edc\u00ed napjet\u00ed a rozru\u0161en\u00ed, \u00fazkost a hn\u011bv, deprese, podr\u00e1\u017ed\u011bnost, neklid a smutek. V p\u0159\u00edpad\u011b, \u017ee takov\u00e9 reakce u d\u00edt\u011bte pozorujete, nev\u00e1hejte vyhledat pomoc d\u011btsk\u00e9ho psychologa. T\u0159i dny byly p\u0159i r\u016fzn\u00fdch v\u00fdzkumech potvrzeny jako dostate\u010dn\u00e1 doba pro regeneraci, je\u017e v\u00e1m poskytne prostor pro nastaven\u00ed zdrav\u011bj\u0161\u00edho zp\u016fsobu vyu\u017e\u00edv\u00e1n\u00ed technologi\u00ed.<\/p>\n<h4><strong>2. Dohoda<\/strong><\/h4>\n<p>Domluvte se s d\u00edt\u011btem na jasn\u00fdch pravidlech, kter\u00e1 bude respektovat cel\u00e1 rodina. Je v\u00edce ne\u017e \u017e\u00e1douc\u00ed, kdy\u017e se d\u00edt\u011b bude pod\u00edlet na tvorb\u011b pravidel stejnou m\u011brou jako vy. Vysv\u011btlete mu pro\u010d je to d\u016fle\u017eit\u00e9, co od n\u011bj o\u010dek\u00e1v\u00e1te a zjist\u011bte, jak\u00e9 jsou jeho n\u00e1vrhy.<\/p>\n<h4><strong>3. Kontrola \u010dasu<\/strong><\/h4>\n<p>Zajist\u011bte, aby d\u011bti netr\u00e1vily \u010das s digit\u00e1ln\u00edmi technologiemi neomezen\u011b. Schopnost soust\u0159ed\u011bn\u00ed roste s v\u011bkem, obecn\u011b ka\u017ed\u00fd rok u batolete znamen\u00e1 p\u011bt minut soust\u0159ed\u011bn\u00ed nav\u00edc, tedy t\u0159\u00edlet\u00e9 d\u00edt\u011b by m\u011blo str\u00e1vit maxim\u00e1ln\u011b 15 minut hran\u00edm na telefonu nebo tabletu.<\/p>\n<h4><strong>4. Pod\u00edlejte se na v\u00fdb\u011bru aplikac\u00ed a program\u016f<\/strong><\/h4>\n<p>Inspiraci m\u016f\u017eete \u010derpat t\u0159eba zde:hrajemesichytre.cz<\/p>\n<h4><strong>5. \u010cas str\u00e1ven\u00fd u obrazovky mnohon\u00e1sobn\u011b vyva\u017ete kreativn\u00edmi aktivitami a hrou v p\u0159\u00edrod\u011b<\/strong><\/h4>\n<p>Obecn\u011b technologie a interaktivn\u00ed aplikace ovliv\u0148uj\u00ed n\u011bkter\u00e9 aspekty fyzick\u00e9ho v\u00fdvoje. Strnul\u00e1 \u0161\u00edje a m\u00e1lo pohybu jsou probl\u00e9mem \u010dast\u00fdm, ale ne jedin\u00fdm. D\u011bti nejsou nav\u00edc tolik motivov\u00e1ny rozv\u00edjet jemnou (st\u0159\u00edhat, kreslit, a rozv\u00edjet) stejn\u011b tak i hrubou motoriku.<\/p>\n<h4><strong>6. Ne p\u0159ed span\u00edm<\/strong><\/h4>\n<p>\u010cas str\u00e1ven\u00fd p\u0159ed obrazovkou hluboce ovliv\u0148uje kvalitu sp\u00e1nku a schopnost sn\u011bn\u00ed. D\u00edt\u011b by nem\u011blo p\u0159ed obrazovkou tr\u00e1vit del\u0161\u00ed \u010das a\u017e 90 minut p\u0159ed usnut\u00edm.<br \/>\n<a href=\"https:\/\/www.digitalnizdravideti.cz\/\"><img decoding=\"async\" loading=\"lazy\" class=\"aligncenter wp-image-1323 size-large\" src=\"https:\/\/slowtechinstitute.org\/wp-content\/uploads\/2020\/11\/Digit\u00e1ln\u00ed-zdrav\u00ed-d\u011bt\u00ed-2-1024x253.png\" alt=\"\" width=\"1024\" height=\"253\" srcset=\"https:\/\/slowtechinstitute.org\/wp-content\/uploads\/2020\/11\/Digit\u00e1ln\u00ed-zdrav\u00ed-d\u011bt\u00ed-2-1024x253.png 1024w, https:\/\/slowtechinstitute.org\/wp-content\/uploads\/2020\/11\/Digit\u00e1ln\u00ed-zdrav\u00ed-d\u011bt\u00ed-2-300x74.png 300w, https:\/\/slowtechinstitute.org\/wp-content\/uploads\/2020\/11\/Digit\u00e1ln\u00ed-zdrav\u00ed-d\u011bt\u00ed-2-768x190.png 768w, https:\/\/slowtechinstitute.org\/wp-content\/uploads\/2020\/11\/Digit\u00e1ln\u00ed-zdrav\u00ed-d\u011bt\u00ed-2-1536x380.png 1536w, https:\/\/slowtechinstitute.org\/wp-content\/uploads\/2020\/11\/Digit\u00e1ln\u00ed-zdrav\u00ed-d\u011bt\u00ed-2.png 1996w\" sizes=\"(max-width: 1024px) 100vw, 1024px\" \/><\/a><\/p>\n<p style=\"text-align: right;\">","protected":false},"excerpt":{"rendered":"<p>\u0158ada m\u00fdch p\u0159\u00e1tel p\u0159estala chodit na Facebook a n\u011bkte\u0159\u00ed si sv\u016fj \u00fa\u010det u n\u011bj dokonce zru\u0161ili. P\u0159em\u00fd\u0161lela jsem, jestli je to projev jejich \u201edigit\u00e1ln\u00edho detoxu\u201c, a nebo je pou\u017e\u00edv\u00e1n\u00ed Facebooku jednodu\u0161e p\u0159estalo bavit. Kdy\u017e jsem se ale zamyslela nad t\u00edm, kolik \u010dasu mi soci\u00e1ln\u00ed s\u00edt\u011b denn\u011b berou a jak \u010dasto beru telefon do ruky (cca 40x denn\u011b), byla jsem ze&#8230;<\/p>","protected":false},"author":1,"featured_media":1119,"parent":0,"menu_order":0,"comment_status":"closed","ping_status":"closed","template":"my-templates\/template-fullwidth.php","meta":[],"_links":{"self":[{"href":"https:\/\/slowtechinstitute.org\/en\/wp-json\/wp\/v2\/pages\/1116"}],"collection":[{"href":"https:\/\/slowtechinstitute.org\/en\/wp-json\/wp\/v2\/pages"}],"about":[{"href":"https:\/\/slowtechinstitute.org\/en\/wp-json\/wp\/v2\/types\/page"}],"author":[{"embeddable":true,"href":"https:\/\/slowtechinstitute.org\/en\/wp-json\/wp\/v2\/users\/1"}],"replies":[{"embeddable":true,"href":"https:\/\/slowtechinstitute.org\/en\/wp-json\/wp\/v2\/comments?post=1116"}],"version-history":[{"count":8,"href":"https:\/\/slowtechinstitute.org\/en\/wp-json\/wp\/v2\/pages\/1116\/revisions"}],"predecessor-version":[{"id":1326,"href":"https:\/\/slowtechinstitute.org\/en\/wp-json\/wp\/v2\/pages\/1116\/revisions\/1326"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/slowtechinstitute.org\/en\/wp-json\/wp\/v2\/media\/1119"}],"wp:attachment":[{"href":"https:\/\/slowtechinstitute.org\/en\/wp-json\/wp\/v2\/media?parent=1116"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}