Niba ukoresha cyane ibikoresho by’ikoranabuhanga nka Mudasobwa, telefoni, internet, imbuga nkoranyambara n’ibindi, ahari wigeze wifuza akaruhuko mu mikoreshereze yabyo no kubihungaho gato ukitekerezaho ukanaruhuka.

Gigital Detox ni uburyo bwo kuruhura ubwonko n’intekerezo hirengagizwa gukoresha ibikoresho by’ikoranabuhanga mu gihe runaka.

Uko digital Detox ikorwa:

1. Gushyiraho imipaka

Ubu buryo bukoreshwa mu buryo bwo kugabanya imikoreshereze y’ikoranabuhanga ariko utarihunze. Ushobora gushyiraho amasaha ntarengwa ya buri munsi, buri cyumweru cyangwa ukwezi ugasiga ay’ikiruhuko.

2. Gufunga "notification”

Benshi bagira inzogera zibamenyesha ko bakiriye ubutumwa bugufi, amashusho mashya ku mbuga bakoresha n’ibindi bikabatera amatsiko yo guhita bafungura telefoni zabo, mudasobwa n’ibindi.

Gufunga ubu butumwa bumenyesha ni bumwe mu buryo bwo kubyirengagiza ugafata iki kiruhuko ku buryo nta bisakuza bikwibutsa ko ugomba kubikoresha.

3. Gusiba imbuga udakeneye zigasimbuzwa ibifite umumaro.

Bitewe n’ibyakunaniza bamwe bahitamo gusiba imbuga zibagoye zibatera kumva gukenera ikiruhuko. Hari abasiba imbuga nka Watsapp, Instagram n’ibindi igihe runaka, bakazongera kubikoresha bikenewe. Usanga bamwe babisimbuje ibindi bifite akamaro nko gusoma ibitabo, gukora ingendoshuri, kwishimana n’imiryango n’ibindi.

Kuki “Digital Detox” ari ngombwa

1. Gukira ubwoba buterwa n’imbuga nkoranyambaga

Izi mbuga benshi bita “kuri wambonye” zateye benshi gutahwa n’ubwoba, yaba ubwo guhangana n’ibiganiro bibi bibera kuri internet, guhanganira amasoko n’ibindi.

Ubushakashatsi bwemejwe na ‘Cyberpsychology, Behavior, and Social Networking’ buvuga ko iki kiruhuko gituma umuntu yongera kwisobanukirwa no kwishakamo imbaraga zo guhangana n’ibyo abona aho gutahwa n’ubwoba.

2. Gukangura ubwonko

Ikinyamakuru JAMA Psychiatry cyo cyatangaje ko iki kiruhuko gifasha abantu kugarura ubushobozi bwatakajwe bw’imikorere myiza y’ubwonko n’indwara zifata mu mutwe nk’agahinda gakabije, stress, stroke n’izindi, bityo ibyago byazo bikagabanuka.

3. Kongera umusaruro byihuse

Ubushakashatsi bwa ’Computers in Human Behavior’ bugaragaza ko iki kiruhuko gifasha benshi kongera kwihuza n’umuryango, kurya neza nta gihunga, gusinzira no kumara ibitotsi nta kirogoya.

“Digital Detox” ni inzira nziza yo kwiganiriza ku mikoreshereze y’ibikoresho by’ikoranabuhanga n’uburyo byangiza, bityo bigatuma hakazwa ingamba z’uko byakoreshwa, ubuzima bw’umubiri bitononwe.

Imbuga nkoranyambaga zabereye benshi imva irangaye

Ku Isi yose hari imibare y’urubyiruko n’abakuze bangizwa no gukoresha ibikoresho by’ikoranabuhanga mu buryo buhoraho. Ubushakashatsi bugaragaza ko 35% y’abatuye Isi babaye imbata ya internet.

Ni mu gihe 31% by’ingimbi n’abangavu b’Abanyamerika bayihoraho naho 85% by’Abanyamerika muri rusange, bakoresha imbuga nkoranyambaga buri munsi.

Ubushakashatsi bwashyizwe hanze na JAMA Network Open mu 2021, bwerekanye ko imikoreshereze y’imbuga nkoranyambaga ikabije kongerera urubyiruko ibibazo byo mu mutwe, abazikoresha cyane bakabura ibitotsi.

Nk’uko ubushakashatsi bwakozwe na Cyberbullying Research Center mu 2022 bubigaragaza, hafi ya 20-25% by’abangavu bavuze ko bahura n’ihohoterwa kuri izi mbuga, rikagira ingaruka ku bwonko.

Bukomeza buvuga ko 80% y’abafite imyaka 12 kugeza kuri 27 ‘Gen Z’, buri minota itanu baba bacunga telefoni zabo kugira ngo barebe ibyo bakiriye birimo n’ubutumwa bugufi.

Uretse kuba abenshi iyo babyutse bakanguka agatima kari kuri telefoni, murandasi n’ibindi, 40% y’urubyiruko ruri hagati y’imyaka 18 na 22 rwabaye imbata z’imbuga nkoranyambaga.

Kuva ku myaka 16 kugera ku bafite imyaka 29, babaye imbata z’amashusho n’imikino byo kuri internet.

Benshi batakaza icyizere cy’ubuzima

Ubushakashatsi bwakozwe na Body Image mu 2021 bwerekanye ko hafi 30% batishimiye uko baremwe kubera kwigereranya n’abo babona ku mbuga nkoranyambaga.

Si ibyo gusa kandi, raporo ya American Psychological Association ya 2021 ivuga ko hafi 40% by’abangavu babaye imbata z’imbuga nkoranyambaga, ubwonko bwabo butakaza ubushobozi bwo gufata iby’ingenzi nk’amasomo.

Ibi byateye benshi gukunda ibitagira umumaro nk’amashusho y’urukozasoni, guhugira mu bigare bitubaka, kwiga ibikorwa bitemewe n’ibindi.

Benshi bibaza niba koko bakwiye gufata ikiruhuko cyo gukoresha ibikoresho by’ikoranabuhanga ariko abandi bakavuga ko bitabaho kubyiyibagiza.

Byakunze kuvugwaho kenshi ko guhugira mu ikoranabuhanga n’ibigezweho bituma benshi biyibagirwa no kwikunda bikaburirwa agaciro.

Wakwibaza niba bitabangikanywa, ukaba wazikoresha ndetse n’ubundi buzima ntibwangirike. Zimwe mu mpuguke nyinshi zivuga ko bishobokera bake kubihuza icya rimwe, akaba ari yo mpamvu hakenerwa agahe n’iyo kaba gato ko kuruhuka ibyo bikoresho by’ikoranabuhanga.

Digital Detox ni uburyo bwo kugabanya igihe umara ku bikoresho by’ikoranabuhanga