НЕ ИСПОЛЬЗУЙТЕ ТЕХНОЛОГИИ СЕБЕ ВО ВРЕД:

Откажитесь от использования технологий, которые вызывают высвобождение кортизола и могут привести к стрессу, зависимости, страху что-то пропустить, сравнению себя с другими в Сети, перфекционизму, многозадачности, кибербуллингу, ссорам в Сети, чувству одиночества, нарушениям осанки, малоподвижному образу жизни и недосыпу.

ОГРАНИЧЬТЕ И КОНТРОЛИРУЙТЕ БЕСПОЛЕЗНОЕ ИСПОЛЬЗОВАНИЕ ТЕХНОЛОГИЙ:

Ограничьте и контролируйте использование технологий, которые вызывают высвобождение дофамина, — таких как видеоигры и социальные сети; следите за тем, чтобы не впасть от них в зависимость.

ИСПОЛЬЗУЙТЕ ТЕХНОЛОГИИ С ПОЛЬЗОЙ:

Научите своих детей использовать те цифровые технологии, которые вызывают высвобождение эндорфинов (во время отдыха и ухода за собой), окситоцина (во время построения значимых связей с другими людьми) и серотонина (в процессе игр и творческих занятий).

Введение

The data on Generation Z Jean Twenge, iGen: Why Today's Super-Connected Kids Are Growing Up Less Rebellious, More Tolerant, Less Happy — and Completely Unpreparedfor Adulthood — and What That Means for the Rest of Us, Atria Books, 2018.

1. Разрушающие инновации

God only knows what it's doing to our children's brains Sean Parker, "Sean Parker Unloads on Facebook," interview conducted by Mike Allen at an Axios event, Axios, November 9, 2017.

48 percent of parents say that regulating their child's screen time The American Psychological Association (APA), "Stress in America: The State of Our Nation," November 1, 2017.

Checking their phones 150 times a day Stephen Willard, "People Check Their Cell Phones Every Six Minutes, 150 Times a Day," Elite Daily, February 11, 2013.

They're spending more than seven hours a day looking at their smartphones "The Common Sense Census: Media Use by Tweens and Teens, 2019," Common Sense Media, 2019.

Toddlers who spent more time in front of screens John S. Hutton, Jonathon Dudley, and Tzipi Horowitz-Kraus, "Associations Between Screen-Based Media Use and Brain White Matter Integrity in Preschool-Aged Children," JAMA Pediatrics, November 4, 2019.

Some families have begun hiring coaches to help them raise phone-free children Nellie Bowles, "Now Some Families Are Hiring Coaches to Help Them Raise Phone-Free Children," New York Times, July 6, 2019.

2. Проторенные тропинки

More than 40 percent of our daily activities David T. Neal, Wendy Wood, and Jeffrey M. Quinn, "Habits — A Repeat Performance," Current Directions in Psychological Science, August 1, 2006.

How we feel about exercise as adults Matthew Ladwig, Panteleimon Ekkekakis, and Spyridoula Vazou, "Childhood Experiences in Physical Education May Have Long-Term Implications," Medicine and Science in Sports and Exercise, May 31, 2018.

One-third of American workers may have to switch jobs James Manyika, Susan Lund, Michael Chui, Jacques Bughin, Jonathan Woetzel, Parul Batra, Ryan Ko, and Saurabh Sanghvi, "Jobs Lost, Jobs Gained: What the Future of Work Will Mean for Jobs, Skills, and Wages," McKinsey Global Institute, November 2017.

Children and teens age six and older "Physical Activity Guidelines for Americans, 2nd Edition," US Department of Health and Human Services, 2018.

3. На крючке

A seventeen-year-old boy from Guangzhou Liangyu, "Kings' Honor, but Whose Disgrace?," Xinhua, July 6, 2017.

There are 1.15 million hikikomori "Some Local Governments Successfully Reintegrate 'Hikkimori' Back into Society," Japan Today, August 23, 2019.

Facebook can identify the exact moment Darren Davidson, "Facebook Targets 'Insecure' Young People," The Australian, May 1, 2017.

Non-screen playtime among children has plummeted Peter Gray, "The Decline of Play and the Rise of Psychopathology," The American Journal of Play, January 1, 2011.

Younger children now spend five and a half hours each day "Daily Media Use Among Children and Teens Up Dramatically from Five Years Ago," Kaiser Family Foundation, January 20, 2010.

How do we consume as much of your time and conscious attention as possible? Sean Parker, "Sean Parker Unloads on Facebook," interview conducted by Mike Allen at an Axios event, Axios, November 9, 2017.

This puts tech executives in a bind Bill Davidow, "Exploiting the Neuroscience of Internet Addiction," The Atlantic, July 18, 2012.

Since we've figured to some extent how these pieces of the brain that handle addiction are working Anderson Cooper, "What Is 'Brain Hacking?' Tech Insiders on Why You Should Care," 60 Minutes, April 9, 2017.

God only knows what it's doing to our children's brains Sean Parker, "Sean Parker Unloads on Facebook," interview conducted by Mike Allen at an Axios event, Axios, November 9, 2017.

Short-term, dopamine-driven feedback loops we've created are destroying society Amy B. Wang, "Former Facebook VP Says Social Media Is Destroying Society with 'Dopamine-Driven Feedback Loops,'" Washington Post, December 12, 2017.

The "ultimate freedom" is "a free mind" Tristan Harris, "How Technology Hijacks People's Minds — From a Magician and Google's Design Ethicist," The Observer (Britain), June 1, 2016.

For teens the figure is more than seven hours "The Common Sense Census: Media Use by Tweens and Teens, 2019," Common Sense Media, 2019.

Adolescents are now spending more time using social media "Media Use Census," Common Sense Media, November 3, 2015.

The average child spends more time communicating through screens Ibid.

In 2008. . . people spent an average of eighteen minutes Adam Alter, Irresistible: The Rise of Addictive Technology and the Business of Keeping Us Hooked, Penguin Books, 2018.

By 2019 it was up to a daily three hours and fifteen minutes Jory MacKay, "Screen Time Stats 2019," Rescue Time, March 21, 2019.

70 percent of youth with an addiction also have a mental health issue Kevin P. Conway, Joel Swendson, Mathilde M. Husky, Jian-Ping He, and Kathleen R. Merikangas, "Association of Lifetime Mental Health Disorders and Subsequent Alcohol and Illicit Drug Use: Results from the National Comorbidity Survey — Adolescent Supplement," Journal of the American Academy of Child and Adolescent Psychiatry, April, 2016.