Estrategias para sanar las obsesiones de la era digital
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Este documento presenta varias estrategias para sanar las obsesiones de la era digital. Explora temas como la dependencia de la tecnología, la distracción y la desconexión que causan las redes sociales y los dispositivos móviles. También analiza cómo estas tecnologías afectan negativamente la productividad, el sueño, las relaciones interpersonales y el bienestar general. Finalmente, ofrece sugerencias para lograr un uso más equilibrado y consciente de la tecnología como apagar notificaciones, desconectarse temporal
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Estrategias para sanar las obsesiones de la era digital
- 1. Estrategias para sanar las obsesiones de la era digital Mario A. Núñez Molina http://www.vidadigital/net/blog
- 3. Las sombras de la vida digital • “Dónde está la Sabiduría que hemos perdido en conocimiento? ¿Dónde está el conocimiento que hemos perdido en información? (T.S. Eliot)
- 4. Preguntas • ¿Alguna vez ha experimentado la urgencia de sacar su teléfono mientras otra persona está teniendo una conversación importante con usted? • ¿Ha sentido en alguna ocasión que algo no ha pasado realmente hasta que usted no lo ha publicado en su muro de Facebook o no ha compartido una foto? • ¿ algún sonido de su teléfono inteligente acelera sus pulsaciones? • ¿Suele pasar tiempo en silencio con su pareja u otra persona querida porque cada uno está inmerso en las novedades de su universo digital?
- 5. Las tres Ds • Dependencia • Distracción • Desconexión
- 7. La Era de la Distracción • 72% of teens and 48% of parents feel the need to immediately respond to texts, social-networking messages, and other notifications (Lake Research Partners, 2016. Common Sense Media )
- 8. La era de la distracción: The iphone effect) • The presence of a smartphone, even when off, can reduce cognitive capacity by taxing the attentional resources that reside at the core of both working memory capacity and fluid intelligence • Source: Ward, Duke, Gneezy, and Bos, 2017. Journal of the Association for Consumer Research (http://www.journals.uchicago.edu/doi /abs/10.1086/691462#)
- 9. The iphone effect • "the mere presence of mobile phones inhibited the development of interpersonal closeness and trust and reduced the extent to which individuals felt empathy and understanding from their partners.” • S. Misra, L. Cheng, J. Genevie, and M. Yuan, “The iPhone Effect: The Quality of In-Person Social Interactions in the Presence of Mobile Devices,” Environment and Behavior 48, no. 2 (2016): 275–298.
- 10. Relaciones interpersonales • Even the mere presence of smartphone can disrupt the connection between two people, having negative effects on closeness, connection, and conversation quality • Source: Przybyliski and Weinstein, 2013. Journal of Social and Personal Relationships ↗ (http://journals.sagepub.com/doi/abs/10.1177/026540 7512453827)
- 11. Relaciones Interpersonales • People overestimate their ability to correctly interpret sarcasm, humor, or sincerity over text communication, and this means people tend to believe they can communicate over e-mail more effectively than they actually can • Source: Kruger, Epley, Parker, and Ng, 2005. Journal of Personality and Social Psychology ↗ (https://www.ncbi.nlm.nih.gov/pubmed/163930 25)
- 12. “La tecnología nos acerca a los más lejanos y nos distancia de los más próximos” (Michele Norsa).
- 13. ¿La familia del siglo XX1?
- 14. Los “i-disorders” o las patologías móviles • FoMO (Fear of Missing Out): La necesidad de estar siempre conectados para atender a nuestras cuentas en redes sociales • Para medir tu nivel de FoMO: http://www.ratemyfomo.com/
- 15. • Almost 90%of 290 undergraduates reported feeling "phantom vibrations," which were experienced an average of once every two weeks (síndrome de la vibración fantasma) • Drouin, Kaiser, and Miller, 2012. Computers in Human Behavior
- 16. Adicción a Internet ¿Con qué frecuencia te das cuenta de que has pasado más rato del que pretendías en internet? ¿Con qué frecuencia se quejan las personas de tu alrededor sobre el tiempo que dedicas a internet? ¿Con qué frecuencia revisas el correo electrónico antes de ponerte con algo que tienes que hacer? ¿Con qué frecuencia duermes menos a causa de sesiones nocturnas en internet? ¿Con qué frecuencia te encuentras a ti mismo diciendo «solo un ratito» cuando estás en internet?
- 17. Otras patologías • Nomofobia: el miedo o angustia de las personas a olvidarse su teléfono móvil en casa o en la oficina • Sleep Texting Syndrome
- 18. Phubbing • Phubbing (Menosprecio móvil): Es el acto de ignorar al otro en un contexto social, mientras se presta atención al teléfono.
- 19. Sueño y pantallas • A systematic review and meta-analysis (of 20 studies) showed strong, consistent evidence of an association between bedtime access to or use of devices and reduced sleep quantity and quality, as well as increased daytime sleepiness • Source: Carter, Rees, and Hale, 2016. Journal of the American Medical Association: Pediatrics ↗ (https://jamanetwork.com/journals/jamapediatri cs/article-abstract/2571467)
- 20. Bright Screens Could Delay Bedtime
- 22. Ejercicio y pantallas • New research published in Preventing Chronic Disease found that Americans averaged more than five hours of free time per day. • Of this free time, less than 24 minutes per day was reported as time spent exercising. • On the flip side, people reported over three hours a day of screen time use.
- 23. Apnea de e-mail • En el año 2008, Stone notó que contenía la respiración mientras chequeaba su correo electrónico. Después de observar a la gente en cafés y conferencias, de preguntarles a sus amigos y de realizar varias encuestas informales, llegó a la conclusión de que muchísimas personas contenían la respiración mientras chequeaban su correo electrónico. Stone denominó “apnea de correo electrónico” al singular fenómeno. (Pang, Alex Soojung-Kim. Enamorados de la distracción)
- 24. Productividad y tecnologías • Baja en la productividad • El lado obscuro del multitasking • Infoxicación • Slacktivismo: quejarse por radio, internet y otros medios y esperar que las cosas cambien
- 25. Facebook, por favor estoy tratando de trabajar
- 26. De tres a cinco minutos de atención • In a recent study Dr. Rosen’s lab observed students—ranging from middle school to college age—studying for fifteen minutes in an area where they normally study. Shockingly, students could not focus for more than three to five minutes even when they were told to study something very important. https://psycnet.apa.org/record/2013- 06900-051
- 27. El lado obscuro del multitasking: • El profesor de Stanford, Clifford Nass, ha descubierto que los individuos multitareas son incapaces de ignorar información irrelevante, son incapaces de conservar información organizada de manera comprensible y son incapaces de pasar de una tarea a otra
- 28. Sngle-tasking is the new multitasking https://www.theatlantic.com/video/index/373027/singletasking- is-the-new-multitasking/
- 29. Multi-tasking • De acuerdo a Daniel J. Levitin, autor de The Organized Mind: Thinking Straight in the Age of Information Overload, el “multitasking” crea una adicción a la dopamina, recompensando al cerebro por por perder foco y buscar constantemente extimulación externa. • Aumenta también la producción de cortisol (hormona del estrés) y de la adrenalina (hormona de la respuesta de correr o pelear.
- 30. El activismo ilusorio de Facebook (slacktivism) • Campaña de Facebook: "save the children of Africa." – Más de 600,000 miembros pero solo ha recogido $2,801 (0.4 centavos por miembro).
- 31. La sombra de los avances tecnológicos
- 32. Pen is mightier than the keyboard
- 33. Escribir a mano • Escribir a mano tiene sus ventajas frente al uso del teclado. Entre ellas, facilita un mejor conocimiento de la ortografía, una mayor fluidez de ideas a la hora de escribir, mejor capacidad de lectura y, además, potencia la memoria.
- 34. Lectura en papel vs. lectura en pantallas • Reading on a blue-lit screen iPad in the hours before bed, versus reading the same book on paper, correlated with a 90-minute shift in circadian rhythms and suppresses levels of the sleep-promoting hormone melatonin. • Source: Chang, Aeschbach, Duffy, and Czeisler, 2015. Proceedings of the National Academy of Scientists ↗ (http://www.pnas.org/content/112/4/1232.full)
- 35. Leer en papel vs. leer en pantallas • Las personas leen más lento, con más errores y comprenden menos cuando leen en pantallas. También se recuerda menos cuando se lee en pantallas.
- 36. Sabiduría 2.0 • ¿Podemos vivir con sabiduría, compasión y significado en la era tecnológica?
- 37. Sabiduría en la era digital
- 38. La máxima de Aristóteles • De las cosas, ni el exceso ni el defecto. En el término reside el el equilibrio.
- 39. Minimalismo Digital • A philosophy of technology use in which you focus your online time on a small number of carefully selected and optimized activities that strongly support things you value, and then happily miss out on everything else.
- 40. Sitios para ayudar a enfocarnos • Chrome Nanny y StayFocusd trabajan sobre una lista de sitios Web que el usuario quiere bloquearlos y, o le niegan el acceso a esos sitios durante ciertas horas, o bien le permiten visitarlos durante una cantidad predeterminada de minutos por día.
- 41. Otras aplicaciones • Selfcontrol (mac-gratuita): • Productivity Owl: Extensión de Chrome
- 43. Desconectarse para conectarse • Invita a hacer un ayuno temporal con el objetivo de frenar el ritmo y recapacitar sobre la invasión tecnológica y los efectos que está comenzando a tener en las relaciones personales de algunos usuarios. – http://manuelgross.bligoo.com/20110724-el-de- teching-cuatro-pasos-para-liberarse-de-la- infoxicacion#content-top
- 46. Utilizar a las personas como nuestros motores de búsqueda
- 47. Desconectar el modem para trabajar
- 48. Apagar el celular cuando conversamos con otros
- 49. Apagar las notificaciones de nuestros celulares
- 50. Disfrutar eventos sin tener que estar obsesionado con fotos y videos
- 51. Si quieres ser feliz
- 52. La sombra de facebook • In controlled experiments, people who were instructed to use Facebook passively (i.e., scrolling without commenting or posting) for just ten minutes felt 9% worse at the end of the day, because they felt more envious of others. This illustrates how vulnerable we are to social comparison. • Source: Verduyn, Park, Shablack, Orvell, Bayer, Ybarra, Jonides, and Kross, 2015. Journal of Experimental Psychology ↗ (https://psycnet.apa.org/record/2015- 08049-001)
- 53. La sombra de Facebook • When people stopped using Facebook for a month as part of a controlled experiment, they showed an increase in well-being along with a decrease in political polarization. (NEW) • Source: Allcott, Braghieri, Eichmeyer, and Gentzkow, 2019. National Bureau of Economic Research Working Paper (https://www.dropbox.com/s/jjpxe2a08h0 7u6p/FacebookEffects_Paper.pdf)
- 54. Apps para meditar y ayudar a la concentración • Buddhify: http://buddhify.com/ • Zenify: http://zenifyapp.com/ • Calm: http://www.calm.com/ • Do as one: http://doasone.com/Default.aspx
- 55. Checky: Monitorear el uso del celular
- 56. You had a great life …
- 57. Mario Núñez Molina • Blog: http://www.vidagital.net/blog • Twitter: http://www.twitter.com/digizen • Email: mario.nunez@upr.edu • Presentación: http://www.slideshare.net/nunez/
- 58. The digital diet de Daneil Sieberg
- 59. Sherry Turkle: Alone Together
- 60. Hamlet's BlackBerry: A Practical Philosophy for Building a Good Life in the Digital Age
Notas del editor
- Please reflect on how you used social media (e.g. Facebook or Twitter) in last week and respond to the following items. *This question is required. How often did you use social media when eating breakfast? *This question is required How often did you use social media when eating supper? *This question is required How often did you use social media when eating lunch? *This question is required How often did you use social media in the 15 minutes after you wake up? *This question is required How often did you use social media in the 15 minutes before you go to sleep? *This question is required Below is a collection of statements about your everyday experience. Using the scale provided please indicate how true each statement is for you given your general experiences. Please answer according to what really reflects your experience rather than what you think your experience should be. Please treat each item separately from every other item. *This question is required. Below is a collection of statements about your everyday experience. Using the scale provided please indicate how true each statement is for you given your general experiences. Please answer according to what really reflects your experience rather than what you think your experience should be. Please treat each item separately from every other item. *This question is required. Not at all true of me Slightly true of me Moderately true of me Very true of me Extremely true of me When I miss out on a planned get-together it bothers me. *This question is required I fear my friends have more rewarding experiences than me. *This question is required It bothers me when I miss an opportunity to meet up with friends. *This question is required I get worried when I find out my friends are having fun without me. *This question is required When I have a good time it is important for me to share the details online (e.g. updating status). *This question is required Below is a collection of statements about your everyday experience. Using the scale provided please indicate how true each statement is for you given your general experiences. Please answer according to what really reflects your experience rather than what you think your experience should be. Please treat each item separately from every other item. *This question is required. Not at all true of me Slightly true of me Moderately true of me Very true of me Extremely true of me When I go on vacation, I continue to keep tabs on what my friends are doing. *This question is required Sometimes, I wonder if I spend too much time keeping up with what is going on. *This question is required It is important that I understand my friends "in jokes". *This question is required I fear others have more rewarding experiences than me. *
- To get a sense of how often you and your partner phub each other, answer each item on a scale from 1 (never) to 5 (all the time): During a typical mealtime that my partner and I spend together, my partner pulls out and checks his/her cell phone. My partner places his or her cell phone where they can see it when we are together. My partner keeps his or her cell phone in their hand when he or she is with me. When my partner's cell phone rings or beeps, he/she pulls it out even if we are in the middle of a conversation. My partner glances at his/her cell phone when talking to me. During leisure time that my partner and I are able to spend together, my partner uses his/her cell phone. My partner does not use his or her phone when we are talking . My partner uses his or her cell phone when we are out together. If there is a lull in our conversation, my partner will check his cell phone.
- The benefits of handwriting — though it's a disappearing skill — have been documented by lots of educational psychologists, who have found that handwriting engages parts of the brain that typing neglects, especially areas associated with memory formation. For these reasons, the arguments go, kids come up with more ideas when they're writing in cursive versus typing. Children not only learn to read more quickly when they first learn to write by hand, but they also remain better able to generate ideas and retain information. In other words, it’s not just what we write that matters — but how. Two psychologists, Pam A. Mueller of Princeton and Daniel M. Oppenheimer of the University of California, Los Angeles, have reported that in both laboratory settings and real-world classrooms, students learn better when they take notes by hand than when they type on a keyboard. Contrary to earlier studies attributing the difference to the distracting effects of computers, the new research suggests that writing by hand allows the student to process a lecture’s contents and reframe it — a process of reflection and manipulation that can lead to better understanding and memory encoding.