The psychologist spoke about the struggle with addiction to social networks
Anastasia Cardiakos, a family psychologist and psychotherapist, told us how to regain control of attention and stop living in notification mode.
In an interview with Radio 1 on Wednesday, December 3, the psychologist explained that the main principle of digital hygiene is to regain control of your devices, and you should start by setting up notifications. She notes that they can be almost completely disabled and access applications if necessary, leaving only really important signals — calls, messages from loved ones and work chats during working hours. According to her, constant notifications only divide attention, irritate and create a false sense of expectation.
The next step is to organize the home screen. The psychologist advises putting bright icons away to create a barrier to the habitual movement of the finger, and putting more useful applications in prominent places — for learning languages, reading or puzzles. She added that the black and white mode helps to reduce the attractiveness of the interface and reduces the dopamine response.
Cardiakos emphasized that a key element of digital hygiene is the conscious allocation of time to content. Scrolling should not take a lifetime. She noted that it is normal to take, for example, 30 minutes in the evening for light viewing, using the "Focus" or "Sleep Mode" functions that block distracting applications. The main thing is not to start the day with aimless browsing.
On December 2, Cardiakos recommended allocating phone-free zones in the house and setting "unloading" hours or days. In addition, the expert believes, it is necessary to consciously consume content and regain the "slow" joys — for example, reading paper books and walking in nature, writes RT.
At the same time, psychotherapist Mikhail Answerers, in an interview with the website kp.ru He said that "digital dementia" is not a medical diagnosis, but a figurative expression. According to him, when a person switches between memes and videos every five to ten seconds, the brain gradually gets used to working in the mode of surface perception.
On November 30, self-development expert Andrey Alekseev said that more than five hours of screen time a day negatively affects the psyche. According to him, it is harmless to use gadgets for up to three hours a day, but if it lasts more than eight hours, it threatens with chronic disorders. 360.ru .
On November 8, psychologist Irina Vetrova explained why teenagers should not be banned from social media. In an interview with the Moscow City News agency, she noted that an uncompromising ban on social media communication would have a short-term effect, and to change the child's behavior model, positive reinforcement should be used, that is, to encourage diverse communication with friends offline.
Earlier, information security expert Ilona Kokova told how to reduce the digital footprint on the Internet. According to her, for example, you can use a separate phone number and a specially created email for social networks, receiving newsletters and filling out online forms, NSN notes.
Earlier, experts told us what information should not be published in the public domain. First of all, this is personal information: a photo of your passport or other important documents containing your full name, date and place of birth, email address, phone number, residential address, place of work, and information about your property.
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