Taleefannada casriga^{(Smartphones)} ah ayaa si weyn u beddelay habka aan u noolnahay nolosheena. Inta badan waxaan ku doodi karnaa in isbedeladaasi ay ahaayeen kuwo togan, laakiin sida tignoolajiyada cusub mar walba waxaa jirta dhinac madow oo la tixgeliyo. 

Waxaa jira walaac badan oo caafimaad, labadaba maskaxiyan iyo jir ahaanba, marka ay timaado isticmaalka (ama si xun u isticmaalka) aaladaha mobilada. Taasi^(Which) waa sababta shirkadaha sida Google -ka ah ee u abuura nidaamyada hawlgalka ee tablet-yada iyo talefannada casriga ah ay bilaabeen in ay sifada fayoqabka dhijitaalka ah geliyaan barnaamijyadooda. 

Haddii aad tahay isticmaale Android ku shaqeeya ^(Android)Android Pie ama ka dib, waxaad geli kartaa sifooyinkan. Aynu eegno waa maxay samaqabka dhijitaalka ah ee Android iyo sida loo isticmaalo si loo horumariyo noloshaada.

Halkee Ka Heli Kartaa Ladnaanta Dijital ah^{(Digital Wellbeing)} ?

Tani waxay u egtahay su'aal falsafadeed, laakiin waxaan ula jeednaa halka goobaha dhabta ah ay ku yaalaan. Jawaabtu waa in aad ka heli doontaa wanaagga dhijitaalka ah ee ka mid ah goobahaaga Android . Caadiyan waxay ku dhex jirtaa liiska goobaha muhiimka ah, in kasta oo ay tahay inaad hoos u yara rogto inta badan kiisaska. 

Maadaama mid kasta oo sameeya telefoonada Android u janjeero inuu habeeyo maqaarkooda ^(Android)Android , qaab dhismeedka menu ee saxda ah wuu ka duwanaan karaa. Haddii ay dhibaato kaa haysato, isku day in aad isticmaasho habka raadinta habka-ballaaran si aad u hesho shaqada. 

Ladnaanta Dijital ah^{(Digital Wellbeing)} waxay ku bilaabataa aragtiyo

Kahor intaadan ogaanin inaad qalabkaaga u isticmaalayso si aan fiicneyn, waxaad u baahan tahay fikrado ku saabsan qaababka isticmaalkaaga. Tani waa mid ka mid ah waxyaabaha aasaasiga ah ee samaqabka dhijitaalka ah ee Android . Waxay la socotaa sida aad ula falgasho telefoonkaaga iyo codsiyada aad wakhtiga ku qaadato.

Xogtan lafteedu macnaheedu maaha wax aan macnaha guud lahayn. Si kastaba ha ahaatee, waxay ku siinaysaa aragtida shimbiraha ee waxa aad ku samayso telefoonkaaga wakhti ka dib.

Haddii aad wakhti badan ku qaadanayso codsiyada warbaahinta bulshada^{(social media)} , iyada oo aan wax badan laga helin habka soo celinta macnaha leh, taasi waxay noqon kartaa dhibaato. Haddii, dhanka kale, aad kaliya ku qaadato maalin dhan inaad ku raaxaysato bandhigga aad jeceshahay Netflix , taasi waxay tusaale u noqon kartaa waqti tayo leh adiga shakhsi ahaan.

Dejinta Wadarta Yoolalka Waqtiga Shaashada

Aqoonsiga in wakhtigaaga ay ku mashquulsan yihiin codsiyo gaar ah oo gaar ah ayaa laga yaabaa inay tahay habka ugu wanaagsan ee lagu maareeyo samaqabkaaga dhijitaalka ah si qaldan, laakiin haddii aad ka walaacsan tahay oo kaliya wakhtiga shaashadda markaa way fududahay inaad sidoo kale la socoto taas.

Wax yar oo ka hooseeya burburka isticmaalka taleefankaaga maalinlaha ah, waxaad arki doontaa wadarta wakhtigaaga shaashadda ama maalinta ilaa hadda. Haddii aad doorato badhanka ka hooseeya saacadeeyaha, waxaad dejin kartaa yool wadarta wakhtiga shaashadda ee aad rabto inaad ku xaddido naftaada. 

Haddii aad ka gudubto xadkaas, ma jiraan wax dhacaya marka laga reebo in taleefankaagu kuu sheegi doono inaad u baahan tahay nasasho. 

Waxa kale oo aad hubin kartaa sida wanaagsan ee aad wax u qabanaysay muddada toddobaadka. Si aad u tirtirto ama u bedesho yoolka, waxaad dooran kartaa saddexda dhibcood ee dhinaca midig ee sare ee shaashadda oo ka samee doorashada ku habboon halkaas.

Xakamaynta abka Shakhsi ahaaneed ee^{(Individual Apps)} leh saacadaha App -ka^(App)

Haddii aad dareento inaad wakhti badan ku qaadanayso codsiyo gaar ah, waxaad isticmaali kartaa saacada abka si aad u dejiso inta wakhtiga aad ku qaadanayso abkaas gudaha 24-saacadood, kaas oo dib u habayn doona saqda dhexe.

Haddii aad furto qaybta saacada abka ee shaashadda Wellbeing Dijital^{(Digital Wellbeing)} ah, waxaad arki doontaa liiska abka u qalma oo lagu habayn karo magac ahaan, wakhtiga shaashadda ama dhererka saacadeeyaha. Aynu nidhaahno ma rabto inaad ku bixiso wax ka badan 30 daqiiqo maalintaada Slack . Haye^(Hey) , yaa ku eedayn kara? 

Si loo xaddido abkaas, ka raadi liiska saacada abka ama ka raadi adigoo isticmaalaya badhanka raadinta ee sare ee shaashadda. Markaad hesho, waxa kaliya oo ay tahay inaad sameyso waa inaad doorataa sumadda saacada galaaska^{(hourglass icon)} ee dhanka midig ee magaca abka. Kadib dooro inta jeer ee aad rabto inaad naftaada ku xaddido maalintii.

Haddii aad dhaafto xadkaas, abka waa la joojin doonaa Astaantiisu waxay isu rogi doontaa cawl oo dhammaan ogeysiisyada iyada waa la hakin doonaa ilaa uu saacaduhu dib u dejiyo. Dabcan waad kordhin kartaa xadka wakhti kasta haddii aad rabto.

Isticmaalka Habka Focus^{(Focus Mode)} -ka si aad wax u Qabato ama u hesho ^{(Things Done)}Waqti^(Time) "Aniga".

Taleefanka casriga ah ee caadiga ah waxa uu leeyahay barnaamijyo badan oo u tartamaya dareenkaaga mar kasta. Waxay noqon kartaa hawl culus in dhammaan ogeysiisyadaas si gaar ah loo maareeyo oo si fudud taleefankaaga loo geliyo habka Ha dhibin^{(Do Not Disturb mode)} waxay ilmaha ku tuuraysaa biyaha qubeyska.

• Taasi waa halka ay Focus Mode ka soo gasho. Waxay kuu ogolaanaysaa inaad xidho ogaysiisyada marka laga reebo abka liiska cad cad. Marka ugu horraysa ee aad furto Qaabka Focus^{(Focus Mode)} , waxaad heli doontaa laba qaab oo diiradda lagu saaray oo aad isku daydo magacyo "Waqtiga Shaqada" iyo "Me Time". Waxaad wax ka beddeli kartaa labadan qaab si aad ugu habboonaato baahiyahaaga waxaadna ku dari kartaa habab badan oo gaar ah xaalad kasta oo aad rabto.

Waxaad dejin kartaa Habka Focus^{(Focus Mode)} si uu u dhammaanayo waqti gaar ah ama inuu dhammaanayo marka aad gacanta ku damiso. Marka ay dhamaato, waxaad heli doontaa kooban oo ku saabsan wax kasta oo aad seegtay intii ay shidnayd. Kaliya^(Just) xasuuso inaad ku darto abka muusiga ee aad ugu jeceshahay liiska. Muusiggu wuxuu^(Music) had iyo jeer naga caawiyaa inaan diirada saarno!

U isticmaal qaabka wakhtiga jiifka hurdo fiican

Mid ka mid ah welwelka ugu weyn ee ka yimaada isticmaalka talefanka casriga ah iyo isticmaalka tablet-ka waa in ay la xiriirto hurdo xumo. Waa sababta oo dhan sababta taleefoonnada sameeya ay u bilaabeen inay geliyaan filtarrada iftiinka buluuga ah iyo sifooyin kale oo ka dhigaya inay aad u yar tahay inaad hurdo tayo liidato geliso taleefannada gacanta.

Markaad dadajiso, shaashada talefankaagu waxay si aayar ah u libdhi doontaa oo cawl talefankaagu waxa uu geli doonaa shay la mid ah qaabka Ha dhibin^(Disturb) . Hubinta inaad hesho saacadahaas aadka loo baahan yahay ee joonyadda ah.

Ku Ilaali Dhegahaaga Korjoogteynta Mugga^(Monitor)

Dhaawaca maqalku waa dhibaato caam ah taas oo ay ugu wacan tahay soo-gaadhista mugga sare ee muddada dheer. Dhammaan taleefannada casriga ah ee maalmahan waxay kaaga digayaan heerarka codka ee aadka u sarreeya, laakiin qaabka kormeeraha mugga ayaa ilaalinaya heerarka mugga ee aad la kulmayso wakhti ka dib, taasoo ku siinaysa sawir sax ah oo ku saabsan haddii aad u baahan tahay inaad ka soo dejiso 11. isbedel.

Iska caabintu waa wax aan waxba tarayn

Taleefannada casriga ah iyo aaladaha kale ee mobilada ayaa halkan ku sii jiri doona, markaa shaqsi ahaan ayay nooga xiran tahay in aan helno dheelitirnaan u dhexeeya helitaanka adeegga waxtarka leh ee aaladahaan iyo in aan addoomo u noqonno. Aaladaha ay ka midka yihiin suudhka fayoqabka dhijitaalka^{(Digital Wellness)} ah ee lagu dhex dhisay Android waxa ay fududeeyaan in aynu aragno caadooyinkeena oo la dhigay oo ay ina siiyaan agabka aynu dib ugu qabsano ladnaanta dhijitaalka ah. Hadda waxa kaliya ee ay tahay inaad sameyso waa inaad qaaddaa talaabada ugu horeysa.

What Is Digital Wellbeing for Android and How to Use It

Smartphones have radically changed the way we live our lives. For the most part we’d argue that those changes have been positive, but as with any new technology there’s always a dark side to consider. 

There are plenty of health concerns, both mental and physical, when it comes to the use (or rather misuse) of our mobile devices. Which is why companies like Google who create the operating systems for tablets and smartphones have begun putting digital wellbeing features into their software. 

If you’re an Android user running Android Pie or later, you have access to these features. Let’s look at what digital wellbeing for Android is and how to use it to improve your life.

Where Can You Find Digital Wellbeing?

This sounds like a philosophical question, but we mean where the actual settings are located. The answer is that you’ll find digital wellbeing among your Android settings. Usually it is within the main settings menu, although you’ll have to scroll down a bit in most cases. 

Since every Android phone maker tends to customize their Android skin, the exact menu structure may differ. If you’re having trouble, try using the system-wide search feature to find the function. 

Digital Wellbeing Starts with Insights

Before you can know whether you’re using your device in an unhealthy way, you need insights into your patterns of use. This is one of the core offerings of digital wellbeing on Android. It keeps track of how you interact with your phone and which applications you spend your time with.

This data by itself doesn’t mean anything without context of course. However, it does give you a bird’s eye view of what you do with your phone over time.

If you’re spending a lot of time with social media applications, without much in the way of meaningful returns, that could be a problem. If, on the other hand, you just spend a whole day bingeing a show you love on Netflix, that might be an example of quality time for you personally.

Setting Total Screen Time Goals

Identifying that your time is being hogged by certain specific applications is probably the best way to manage your digital wellbeing in a nuanced way, but if you’re only concerned about total screen time then it’s quite easy to keep track of that as well.

Just below the breakdown of your daily phone usage, you’ll see your total amount of screen time or the day so far. If you select the button below the timer, you can set a goal for the total amount of screen time you want to limit yourself to. 

If you go over that limit, nothing happens except that your phone will tell you that you need a break. 

You can also check how well you’ve been doing across the span of the week. To delete or change a goal, you can select the three dots at the top right-hand corner of the screen and make the appropriate choice there.

Limiting Individual Apps with App Timers

If you do feel like you’re spending too much time with specific applications, you can use the app timers function to set how much time you spend with that app in a 24-hours period, which resets at midnight.

If you open the app timer section of the Digital Wellbeing screen, you’ll see a list of eligible apps that can be arranged by name, screen time or timer length. Let’s say you don’t want to spend more than 30 minutes of your day on Slack. Hey, who could blame you? 

To limit that app, look for it in the app timer list or search for it using the search button at the top of the screen. Once you find it, all you have to do is select the hourglass icon to the right of the app’s name. Then select how much time you want to limit yourself to per day.

If you exceed that limit, the app will be paused. Its icon will turn gray and all notifications for it will be paused until the timer resets. You can of course extend the limit at any time if you want to.

Using Focus Mode to Get Things Done or Get Some “Me” Time

The typical smartphone has plenty of apps vying for your attention all the time. It can be a chore to manage all of those notifications individually and simply putting your phone into Do Not Disturb mode throws the baby out with the bathwater.

• That’s where Focus Mode comes in. It lets you shut down notifications except from whitelisted apps. When you first open Focus Mode, you’ll find two premade focus modes for you to try named “Work Time” and “Me Time”. You can edit these two modes to suit your needs and you can add more custom modes for whatever scenario you want.

You can set Focus Mode to end at a particular time or to end when you manually switch it off. When it does end, you’ll receive a summary of everything you missed while it was on. Just remember to add your favorite music app to the list. Music always helps us focus!

Use Bedtime Mode for Better Sleep

One of the biggest concerns that comes from smartphone and tablet use has to do with disturbed sleep patterns. It’s the whole reason why phone makers have started putting blue light filters and other features that make it less likely you’ll have poor quality sleep into handsets.

When you activate it, your phone’s screen will gradually fade to gray and your phone will slip into something very similar to Do Not Disturb mode. Ensuring that you get those much needed hours in the sack.

Protect Your Ears with Volume Monitor

Hearing damage is a common problem that occurs thanks to long-term high-volume sound exposure. All smartphones these days will warn you about volume levels that are too high, but the volume monitor feature keeps track of the volumes levels you are being exposed to over time, giving you a more accurate picture of whether you need to turn it down from 11 for a change.

Resistance Is Futile

Smartphones and other mobile devices are here to stay, so it’s up to us as individuals to find a balance between getting useful service from these devices and being a slave to them. Tools such as the Digital Wellness suite built into Android make it easier to see our habits laid out and give us the tools to take back control of digital wellbeing. Now all you have to do is take the first step.

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