Noocan oo kale ah waa faragelinta aaladaha dhijitaalka ah ee nolosheena, in ay tahay wax aan macquul aheyn in la noolaado iyada oo aan la hubin Smartphone-kaaga ama Tabletkaaga had iyo jeer. Aaladaha dhijitaalka^(Digital) ah waxa ay noqdeen qayb aan la kala sooci karin oo ka mid ah hawl maalmeedkeena ilaa xad ay naga qaadayaan wakhtigeena, diirada, hurdadeena, wax soo saarka shaqada, isu dheelitirka nolosha, iyo tan ugu muhiimsan, wakhtiga gaarka ah. In kasta oo inteenna badani middan og yahay, si kastaba ha ahaatee, cawaaqibta ka dhalan karta waxaa la xaqiiqsadaa marka ay na soo gaarto khasaare shakhsi ah, la kulanto walbahaar, ama la kulmo xaalado aan loo baahnayn. Laqabsiga Baraha Bulshada^{(Social Media addiction)} ayaa soo badanaya, sidoo kale waxaa sii kordhaya isticmaalka xad dhaafka ah ee Computer-ka iyo Taleefannada casriga ah. Arintaan ayaa la og yahay in ay caqabad ku noqoto isdhexgalka bulshada iyo sidoo kale hufnaanta shaqada.  Detox Dijital ah^{(Digital Detox)}waa xilliga uu qofku u baahan yahay in uu ka baxo isticmaalka kumbiyuutarkiisa ama casriga oo laga goynayo internetka^(Internet) , si uu ugu soo laabto xaaladdiisii ​​caadiga ahayd.

Waxaad u baahan tahay Detox Dijital ah haddii:

1. Waxaa kugu adkaata inaad seexato
2. Waxaad iska dhigeysaa inaad ku mashquulsan tahay shaqada laakiin dhab ahaantii waxaad ku jirtaa shabakada wax kale
3. Hufnaantaada shaqo ayaa dhibaysa
4. Waxaad si joogto ah u hubisaa ogeysiisyada
5. Fikirka ah in laga go'o internetka^(Internet) ayaa ku soo diraysa argagax.

Ma kula tahay in ay jirto hab looga soo baxo arrintan^{(Do you think there is a way to come out of this)} ?

Jawaabtu waa, aad bay u adag tahay, sababtoo ah soo-gaadhista aan dhammaanayn ee aaladaha cusub, tignoolajiyada cusub ee nolosheena iyo ku-tiirsanaanta ku xeeran, ayaa si isa soo taraysa noogu sii adkeeyay inaan “damiyo” isdhexgalka dhijitaalka ah.

Si kastaba ha ahaatee, iyada oo ay ugu wacan tahay kiisaska sii kordhaya ee burburka maskaxda iyo cudurrada la xidhiidha walaaca, baahida loo qabo Detox Digital ah^{(Digital Detox)} ama wakhti marka qofku ka fogaado isticmaalka qalabka elektaroonigga ah ama internetka^(Internet) ayaa dhab ahaantii lama huraan ah.

Waxaa jira faa'iidooyin badan oo Detox Digital ah^{(Digital Detox)} . Hoos waxaa ku yaal dhowr ka mid ah.

Faa'iidooyinka Detox Dijital ah

• Aad bay u fududahay inaad nasato ama xoogga saarto adigoon gacantaada ama jeebkaaga ku jirin talefanka casriga ah ama tablet-ka.
• Adiga oo ku celcelinaya detox-ka dhijitaalka ah, waxaad heli kartaa xoogaa boos ah oo aad hal-abuur^(creative) ku yeelato ama aad si qoto dheer uga fikirto xalalka mashaakilaadkaaga ama aad xitaa saaxiibo cusub ^{(new friends)}kasbato^(socialize) oo aad dadka kula dhaqanto.
• Waxaad heli doontaa wakhti dheeraad ah oo aad ku tababarto hiwaayaddaada^(hobby) - akhrinta, qoob ka ciyaarka, heesida, socoshada, ciyaaraha isboortiga.
• Aad muhiim u ah - Waxaad heli doontaa waqti dheeraad ah si aad u hesho hurdo nabdoon^{(peaceful sleep)} .
• Detox-ka Dijital ah^{(Digital Detox)} waxaad u gudbin kartaa fariinta xafiiskaaga oo ah inaadan diyaar ahayn mar kasta oo markaa kala saar shaqada iyo noloshaada gaarka ah.^{(distinguish between work and your personal life.)}
• Detox-ka dhijitaalka ah^{(Digital Detox)} sidoo kale waxay kordhisaa xawaarahaaga shaqada,^{(increase your work speed, )} maadaama aad si aad u wanaagsan aad xoogga u saari karto. Tani, iyaduna, waxay kaa dhigaysaa wax soo saar^(productive) badan .
• Waxa ka sii muhiimsan marka la isticmaalo Detox Digital^{(Digital Detox)} , waxaad awoodi doontaa inaad u dhaqaaqdo nolol dheeli tiran^{(balanced life)} .

Dijital Detox qaadashada caqabadaha

In kasta oo la og yahay faa'iidooyinka kor ku xusan ee detox dhijitaalka ah, ma fududa in lagu bilaabo iyada oo lagu dhejiyo. Waxay ku baaqaysaa nidaam is-edbinta oo dhammaystiran!

Waa kuwan dhowr tillaabo oo kugu hagi doona inaad ku bilowdo Detox Dijital ah^{(Digital Detox)} oo ay ugu muhiimsan tahay inaad u hoggaansanto!

1. Samee liiska^(list) dhammaan qalabka elegtarooniga ah ee aad damin doonto. Ha hoos u dhigin, maadaama aad sidoo kale samayn karto liiska hawlaha adiga iyo kuwa aad jeceshahay inaad samayso ka hor intaanad la qabsan tignoolajiyada.
2. Deji bartilmaameedka^(target) la gaari karo, sida laga yaabee dhowr saacadood oo detox dhijitaal ah
3. Haddii aad qorsheynayso detox dhijitaal ah maalin kasta^{(daily basis)} , markaa waxaad bilaabi kartaa wakhtiga qadada ama wakhtiga jimicsiga ama wakhtiga qoyska ama wakhti adag oo saacad ama laba ah. Si tartiib ah, marka ay caado noqoto, way sahlanaan doontaa in loo beddelo mid joogto ah.
4. Haddii ay weli kugu adag tahay, waxaad sidoo kale isku dayi kartaa inaad u qoondayso qolkaaga wax-barashada sidii qol qalab ah^{(a gadget room)} iyo dhammaan qolalka kale inay ka xoroobaan aaladaha. Talo kale waxay noqon kartaa hubinta iimaylada labadii saacadoodba mar oo si tartiib tartiib ah u kordhiso xadkaaga.
5. Waxaa jira dad badan maalmahan, kuwaas oo isku dayaya detox dhijitaalka ah. Soo hel saaxiibkaa^(buddy) .
6. Dad badan u sheeg^{(Tell more people)} . Waxay kugu dhistaa wax badan oo togan, iyo marka dad badani bilaabaan inay ku raacaan, waxaad ku dhiirigelinaysaa inaad si fiican u raacdo
7. Waxa ugu muhiimsan oo dhan, seexo^(sleep) sax ah oo isku day inaad qolkaaga jiifka ka dhigto mid ka xor ah mar walba.

Haddii aad ka niyad jabto sida aad ugu mashquulsan tahay aaladaha dhijitaalka ah oo aad rabto in aad ka baxdo, markaa ha qorsheynin wax badan. Kaliya raadi meelo aad tagi karto iyo dhaqdhaqaaqyada aad samayn karto ka dibna ku tuur dhammaan qalabkaaga dhijitaalka ah meel gees ah, ku noqo sidii aad ahaan jirtay…. Kaliya noqo naftaada!

Akhri marka xigta^{(Read next)} : 10 calaamadood oo muujinaya inaad la qabsatay taleefankaaga waa hubaal^{(10 Signs that you are addicted to your phone for sure)} .

Benefits of taking Digital Detox and how to go about it

Such is the interference of digіtаl devices in our lives is, that it is almost impossible to live without checking your Smartphone or Tablet every now аnd then. Digital devices have beсome an inseparable part of our dаily routine to the extent that they are taking away our time, focus, sleep, work productivity, life balance, and moѕt importantly, personal time. Although most of υs are aware of this, however, the cоnsequencеs are realized only when we suffer a personal loss, experience streѕs, or faсe unwanted situations. Social Media addiction is on the rise, and so is the over-use of computers and smartphones. This has been known to hamper one’s social interactions as well as work efficiency.  Digital Detox is the time a person needs to take off from using his computer or smartphone and being disconnected from the Internet, in order to come back to one’s normal state.

You need a Digital Detox if:

1. You find it difficult to sleep
2. You pretend to be busy working but are actually on the web doing something else
3. Your work efficiency is suffering
4. You constantly check the notifications
5. The thought of being disconnected from the Internet sends you into the momentarily panic.

Do you think there is a way to come out of this?

The answer is, it’s very difficult, because the unending exposure to newer devices, newer technologies in our lives and the dependency surrounding it, has made it increasingly difficult for us to “switch off” these digital interactions.

However, owing to growing cases of mental breakdowns and stress-related diseases, the need for Digital Detox or a period of time when a person refrains from using electronic devices or the Internet is actually a necessity.

There are numerous benefits of Digital Detox. Below are a few of them.

Benefits of Digital Detox

• It is much easier to relax or concentrate without a buzzing smartphone or tablet in your hand or pocket.
• By practicing digital detox, you can have some space to be creative or think deeply about solutions to your problems or even make new friends and socialize with people.
• You would have more time to practice your hobby – read, dance, sing, walk, play sports.
• Very important – You would have more time to have a peaceful sleep.
• With Digital Detox you can pass on a message to your office that you are not available all the time and hence distinguish between work and your personal life.
• Digital Detox also increase your work speed, as you can concentrate much better. This, in turn, makes you more productive.
• More importantly with Digital Detox, you would be able to move towards a more balanced life.

Digital Detox adopting challenges

Despite knowing the above benefits of digital detox, it is not easy to get started with it and to stick to it. It calls out for a complete self-discipline routine!

Here are a few of the steps that will guide you to start with Digital Detox and most importantly to adhere to it!

1. Make a list of all the electronic gadgets that you will be switching off. Don’t get demotivated, as you can also make a list of activities that interest you and those which you loved doing before getting addicted to technology.
2. Set the target that is achievable, like maybe few hours of digital detox
3. If you are planning digital detox on a daily basis, then you may start with lunchtime or exercise time or family time or a strict time of an hour or two. Slowly, when it becomes a habit, it will be easier to turn it into a routine.
4. If you are still finding it difficult, you can also try assigning your study room as a gadget room and all other rooms to be free of devices. Another tip could be checking emails every two hours and gradually increasing your limits.
5. There are many people nowadays, who are attempting digital detox. Find your buddy.
6. Tell more people about it. It builds more positivity in you, and as more people start following you, you get motivated to follow it better
7. Most important of all, take proper sleep and try to keep your bedroom free of devices always.

If you are frustrated with the way you are occupied with digital devices and want to get out of it, then don’t plan too much. Just look for places where you can go and the activities you can do and then throw away all your digital devices in a corner, go back to the way you use to be…. Just be yourself!

Read next: 10 Signs that you are addicted to your phone for sure.

Related posts

• Sida loo hubiyo wakhtiga shaashadda Android ee ladnaanta Dijital ah -

• Sida loo badbaadiyo Shahaadada COVID Dijital ee EU ee iPhone

• Sida loo badbaadiyo Shahaadada COVID Dijital ee EU-da qalabka Android

• Waa maxay Bitcoin, Lacagta Dijital ah

• Maxaa ku dhacaya Xisaabaadkaaga onlaynka ah markaad dhimato: Maamulka Hantida Dijital ah

• 11 Qalabka bilaashka ah ee lagu hubiyo Caafimaadka SSD iyo waxqabadka

• Liiska taleefannada gacanta ee leh qiiqa ugu sarreeya iyo kan ugu hooseeya

• Sida aad iskaga ilaalin lahayd shucaaca Laptop-ka

• Koorsooyinka Tababarka tooska ah ee Bilaashka ah ee ugu Fiican si aad Taam u ahaato inta aad guriga joogto

• Dhibaatooyin caafimaad oo ay sababaan talefannada casriga ah ee xad dhaafka ah

• Sida loogu ilaaliyo hab-nololeed firfircoon oo leh nidaamka deegaanka ee Samsung Health

• Waa maxay Waxqabadka Aaladda & Caafimaadka & sida loo qariyo qaybtan?

• IsMyHdOK waa software hubinta caafimaadka Hard Disk-ga oo bilaash ah Windows 10

• Workrave waa software bilaash ah oo lagu xakameynayo waqtiga kombiyuutarka

• CareUEyes waa Software-ka Daryeelka Indhaha oo bilaash ah oo la socota Shaandheeyaha Iftiinka Buluugga ah

• 10 calaamadood oo muujinaya inaad la qabsatay taleefankaaga hubaal

• 5 siyaabood oo lagu hagaajin karo caafimaadkaaga ASUS VivoWatch 5 -

• Sida loo hubiyo caafimaadka Hard Disk-ga gudaha Windows 11/10 iyadoo la isticmaalayo WMIC

• 6 Apps ee ugu fiican ee bilaashka ah ee loogu talagalay joojinta sigaarka

• Sida xalalka caqliga leh ee Samsung ay iiga caawiyeen la dagaallanka xasaasiyadda -