Tekno-Yorgunluktan Dijital İyi Oluşa: Dijital Detoks ve Sportif Rekreasyon Temelli Müdahalelerin Etkileri

Yıl 2025, Cilt: 6 Sayı: 3, 18 - 32, 30.12.2025

Batıkan Karavelioğlu

Öz

Bu çalışma, dijital çağın getirdiği tekno-yorgunluk ve dijital bağımlılık sorununa karşı, pasif dijital detoks stratejisinin sportif rekreasyon ile entegrasyonunun bilişsel ve psikososyal etkilerini incelemiştir. Literatür, sürekli bağlantının yarattığı bilişsel yükün; dikkat dağınıklığı, yürütücü işlevlerde bozulma ve zayıf öz-düzenleme becerisi ile sonuçlandığını göstermektedir. Dijital detoks, bilişsel dinlenmeyi ve sınır yönetimini sağlayarak bu yükü hafifletse de, uzun vadeli sürdürülebilirlik ve nüksetme riskini yönetme konusunda yetersiz kalmaktadır.
Çalışma, bu açığı kapatmada sportif rekreasyonun kritik ve tamamlayıcı rolünü vurgulamaktadır. Fiziksel aktiviteler, beynin ödül sistemini BDNF salınımı yoluyla doğal ve sağlıklı bir şekilde yeniden düzenleyerek, bağımlılığın aradığı yapay dopamin ikamesini sunar. Ayrıca, rekreasyonel etkinliklere katılım, bireyin öz-yeterlilik duygusunu artırmakta, sosyal izolasyonu azaltmakta ve yaşam bağlılığını güçlendirmektedir. Sonuç olarak, dijital çağda bilişsel sağlığın korunması için, teknolojik kısıtlamayı aktif davranış değişikliği ve sportif rekreasyon ile birleştiren bütüncül bir müdahale modelinin zorunlu olduğu görülmektedir. Bu modelin spor bilimleri alanında dijital detoks programlarının tasarımında bir yardımcı görevi göreceği düşünülmektedir.

Anahtar Kelimeler

Tekno-Yorgunluk , Rekreasyon , Dijital Detoks

From Techno-Fatigue to Digital Well-Being: Effects of Digital Detox and Sport Recreation-Based Interventions

Öz

This study investigated the cognitive and psychosocial effects of integrating a passive digital detox strategy with sportive recreation, addressing the problem of techno-fatigue and digital addiction brought about by the digital age. The literature indicates that the cognitive load created by constant connectivity results in distraction, impairment in executive functions, and poor self-regulation skills. Although digital detox alleviates this load by providing cognitive rest and boundary management, it often falls short in terms of long-term sustainability and managing the risk of relapse.
The study emphasizes the critical and complementary role of sportive recreation in closing this gap. Physical activities naturally and healthily re-regulate the brain's reward system through the release of BDNF (Brain-Derived Neurotrophic Factor), offering a natural dopamine substitute for the artificial one sought by addiction. Furthermore, participation in recreational activities increases an individual's sense of self-efficacy, reduces social isolation, and strengthens life engagement. Consequently, to protect cognitive health in the digital age, a holistic intervention model that combines technological restriction with active behavioral change and sportive recreation is deemed essential. This model is expected to serve as an aid in the design of digital detox programs within the field of sports science.

Anahtar Kelimeler

Techno-Fatigue , Recreation , Digital Detox

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