五種小竅門讓你減少耗在手機上的時間

With the news that we're now spending more time on our phones than with our significant others, it might be time to think about reducing our screen time.
據報道，我們如今看手機的時間比花在與重要的人在一起的時間多得多，那麼該是我們考慮減少屏幕時間的時候了。

In fact, 62% of recently polled Brits said they hate how much time they spend on their phones. If you also wish you were less addicted to your device, we might be able to help.
事實上，62%的英國人投票說他們討厭花費這麼長的時間在手機上。如果你也希望減少對手機的依賴，我們或許可以助你一臂之力。

There's no better time to start than now — beginning at sundown on March 6 through sundown on March 7 is the National Day of Unplugging. It started out as a project from Reboot, an organization that "affirms the value of Jewish traditions and creates new ways for people to make them their own." It's an outgrowth of Reboot's Sabbath Manifesto, which encourages people to unplug from their phones and tablets in order to better connect with the world around them.
現在開始就是最好的——從三月六號的晚上到三月七號晚上是國家斷網日。這個是一個“肯定猶太傳統價值且爲人們創造新方向”的組織---“Reboot”發起的活動。。這是從Reboot的安息日宣言而衍生出來的，目的是可以鼓勵人們脫離手機的控制，更好的和周圍的世界交流。

Although it has roots in Jewish culture, anyone can participate, anywhere across the globe.
雖然這是基於猶太人的文化，但是任何人在任何地方都可以參加。

We studied some stats, spoke to experts and took a look at tips that could help you break your phone-checking habit. Read our suggestions below.
我們研究了一些數據，諮詢了專家的意見，參考了一些可以幫助我們減少手機依賴的小竅門，從而得到了以下的這些建議。

Should we be worried?
我們需要感到擔心嗎？

New research from the University of Derby on "smartphone addiction and its related psychological characteristics" claims that the more you use your phone, the higher the risk of becoming addicted.
德比大學的一項題爲“智能手機癮和其相關的心理特徵”的新研究表明當你使用手機的頻率越高時，越容易上癮。

The study's average user spent 3.6 hours per day on his or her phone, with 13% of participants described as "addicted." The psychological characteristics of smartphone addiction, and its links to narcissism, are particularly worrying.
研究中，用戶每天平均使用了3.6小時在他們的手機上，13%的參與者被描述爲“已經上癮了”。尤其令人擔憂的是，手機上癮的心理特徵以及此特徵與自戀心理之間存在的關係。

Psychologist Dr. Deepika Chopra sees a strong link between social media and time spent on smartphones.
心理學博士狄皮卡喬普拉認爲消耗在手機上的時間和社交媒體和之間有着很強的關聯性。

" Too much social media or smartphone usage may be costing you more than just time," she tells Mashable. "Studies show it may be stealing your happiness, stunting development in children, and decreasing academic and social potential in our college student population."
“過多接觸社交媒體或者過度使用智能手機的代價，可能不僅僅是時間”，她告訴瑪莎波。“研究表明它有可能會偷掉你的幸福，阻礙小孩的發展，還有降低我們學校學生的學術和社交潛力。”

Other research has shown that more time spent on Facebook, which Chopra says has increased because of smartphone app, has increased feelings of loneliness. Furthermore, studies have linked tablet usage to stunted development in toddlers.
由Chopra進行的另一項研究顯示，因爲手機APP的普及，人們花費在Facebook上的時間更多了，由此卻使得孤獨感更甚。研究甚至將平板的使用與阻礙幼童發展聯繫在了一起。

"My fear is that it is killing our society's ability to interact with humans in real life ... I believe more than ever that we must work hard to create a sense of balance — and even a sense of boundary building — when it comes to social media and smartphone usage in order to continue to enjoy and sharpen our cognitive and emotional abilities, develop [instinct], and connect and relate to one other, especially where empathy is concerned."
“我害怕的是，對手機的上癮正在抹殺我們現實生活中與人交流的社交能力。因此，我認爲關乎到社交媒體和智能手機使用的這些方面，現在亟須解決的是創建一種平衡感，甚至是一種邊界意識。目的是爲了我們能夠繼續享受的同時，也能精進我們的認知和情商，激發本能，尤其是涉及到換位思考的時候能多爲他人考慮。

So, how can we try and build those boundaries so that we spend less time on our phones? Here are our suggestions.
所以，我們要怎麼嘗試建立這些界限來減少花費在手機上的時間呢？這裏是我們的建議。

1. Turn off notifications.
1. 關掉提示信息

Does checking a single notification turn into a half-hour of phone browsing? You're not alone — it's all too easy to get sucked into the social media world through one alert.
確認單條信息需要花費半小時來瀏覽嗎？你不是唯一有這種經歷的人，因爲真的是單憑一條提示消息就能很輕易地把我們吸進社交媒體的無底洞。

If you disable all unnecessary notifications, this is less likely to happen. Even muting your device to stop audio alerts can end that impulse we all have to check our phones whenever they chirp.
如果你關閉所有無用的提醒信息，情況就會好很多。甚至是將手機靜音來阻止提醒音的出現都可以終止我們只要手機一有振動音就去查看的衝動。

2. Find out how much you're using your phone.
2. 統計使用手機的時間

If you'd like to shock yourself into reducing phone time, maybe some cold, hard stats would help.
如果你想要嚇唬自己，以此減少手機的使用時間，那麼冷漠，且無情的數據或許可以幫到你。

There are various apps, such as QualityTime for Android and Moment for iOS, that monitor your phone usage and inform you just how many hours a day you're spending looking at a screen.
有着很多種軟件，例如安卓系統的時間質量還有蘋果系統的時刻，可以監控你的手機使用還有提示你每天使用了多長時間來看手機屏幕。

These apps also allow you to set alerts to remind you if you are using your phone too much.
這些軟件會允許我們設置警報，會在我們使用手機時間過長的時候提醒我們。

3. Set up phone-free periods every day.
3. 設置每天的手機閒置時期

You don't need your phone at the dinner table, in the bathroom, or while you're watching a movie or reading a book.
你不需要在吃大餐，在浴室，或者在看電影或看書的時候使用你的手機。

Try to set up phone-free periods during the day. Schedule them when you're busy doing something else, in order to make the break a bit easier. For example, you could put your phone on Airplane Mode for the first hour after you get home from work. Chances are you'll be busy making dinner, spending time with your family or getting ready to go out, so you won't feel the need to check in.
嘗試設置一天中用不着手機的時間段。當你很忙的時候，爲了使休息時間來得更加輕鬆，設置無手機時段是明智的選擇。。例如，從工作地方回家的時候，你可以打開手機的飛行模式來獲得回家後第一個小時的休息時間。這一個小時中，有可能你會忙着準備晚餐，陪伴家人或者準備出門，所以你不會覺得需要翻看手機。

4. Don't use your phone as an alarm clock.
4. 不要把你的手機當成鬧鐘

Don't even take your phone into the bedroom. How many of us, as we set our alarms, check our phones just before we go to sleep? And then how many of us, once the alarm has gone off, check our phones first thing in the morning?
不要把你的手機帶到臥室。因爲我們中大多數人會在睡前設置了鬧鐘之後繼續查看手機，在早晨鬧鐘關閉之後，第一時間還是查看手機。

Removing your phone from the room can also remove the overall temptation.
在房間中遠離手機，就會遠離所有手機帶來的誘惑。

5. Train yourself with 'tech breaks.'
5.用“技術暫停”來訓練自己

If the previous tips don't work for you and you're still spending more time on your phone than you'd like, then you may need to kick it up a notch.
如果之前的方法對你不適用，你依然使用了很多的時間在手機上，那麼你可能需要加重劑量。

We asked Dr. Larry D. Rosen, professor of psychology at California State University and author of iDisorder: Understanding Our Obsession with Technology and Overcoming Its Hold on Us, what he suggests.
我們諮詢了拉力迪羅森博士的意見，拉力迪羅森博士是加利福尼亞大學的心理學教授以及《iDisorder: Understanding Our Obsession with Technology and Overcoming Its Hold on Us》的作者，他如是建議我們。

"One easy way is to slowly train your yourself with 'tech breaks,'" Rosen tells Mashable. "Start by looking at your phone for one minute and checking all forms of communication, including texts, calls and social media. Then turn it off, set the alarm for 15 minutes and place it face-down in plain sight. The upside-down phone reminds your brain to not release stress and anxiety neurotransmitters."
“一個簡單的方法來緩慢地用“技術暫停”訓練自己，羅森告訴Mashable網站的編輯。”第一次的時候，看你的手機一分鐘然後確認各種信息，包含短信，電話還有社交媒體。然後把它關掉，設置15分鐘的鬧鐘並且把手機反過來放置。這個倒置的手機會提醒你的大腦不能放鬆並且保持神經緊張。“

The next time it rings or chirps, check it again for only one minute. Keep doing that until it feels natural not to check in, and see that you didn't miss anything.
下一次它響或者振動的時候，只花一分鐘翻查。一直重複這個步驟，直到養成不再翻查手機的習慣。這個時候就會發現，你並沒有錯過任何重要的信息。

"Increase your tech break by five minutes every week or so, and soon you will be able to not check in for an hour or more without getting anxious about what you may have missed," Rosen advises. "It also trains your friends, family and colleagues to not expect that immediate Pavlovian response!"
“每週將你的‘技術暫停’提升5分鐘，漸漸地就可以一小時甚至更長時間地不去看手機，而這並不會使你覺得或許錯過了什麼而感到焦慮。，”羅森建議道，“這也可以在另一方面訓練你的朋友們，家人還有同學不要期待你像巴普洛夫條件反射似地立即回覆！”