What I learned while reducing phone screen time by 80% — 6 hrs per day to 1hr
我在减少 80% 的手机屏幕时间时学到了什么--每天 6 小时减少到 1 小时
One of my goals when this year started was to reduce scrolling and find more productive things to fill that time. I was spending 4+ hours on social media (including Reddit) and 2+ hours on messaging and work stuff. Cutting this down has been hard, but life changing.
今年开始时,我的目标之一就是减少滚动,找到更有成效的事情来填补这些时间。我在社交媒体(包括 Reddit)上花了 4 个多小时,在信息和工作上花了 2 个多小时。减少这些时间很不容易,但却改变了我的生活。
I feel like my life has slowed down (in a good way) and I have time for all the things I’ve been wanting to do (read, meditate, exercise).
我觉得我的生活节奏慢了下来(好的方面),我有时间做我一直想做的事情(阅读、冥想、锻炼)。
My biggest takeaways are:
我最大的收获是
-
There is more time in the day than you realize
每天的时间比你想象的要多 -
It's extremely easy to "slip", as I have many times in the past
这非常容易 "滑倒",我过去就曾多次 "滑倒"。 -
Being "productive" doesn't always mean reaching for your phone just for the sake of doing something — sometimes doing nothing can set you up for more long term productivity
富有成效 "并不总是指为了做事而拿起手机,有时什么都不做也能为你带来更长远的生产力 -
We are meant to be bored sometimes (and being bored can make you enjoy the little things more)
我们有时会感到无聊(无聊会让你更享受小事)
The biggest things that helped were:
最大的帮助是
-
Creating 30 day plan, each week my goal was to cut back one hour (ended up doing more)
制定 30 天计划,每周的目标是减少一个小时的时间(最终减少的时间更多) -
Asking “is this the best usage of mental energy right now?” each time I reach for my phone (I reminded myself to ask this question with a rubber band over my phone)
每次拿起手机时,我都会问自己:"现在这样做是否是对精神能量的最佳利用? -
Having a go to "redirect", I keep a book next to my phone so I can pick that up instead
有了 "重定向",我就把一本书放在手机旁边,这样我就能拿起它了 -
Using an app blocker with stricter settings than iOS screen time (iOS defaults are too easy to skip)
使用比 iOS 屏幕时间设置更严格的应用程序阻止程序(iOS 默认设置太容易跳过)。-
Set up "morning" and "evening" downtime to block distracting apps 5-9a, and 6-midnight
设定 "早晨 "和 "傍晚 "的停机时间,在早上 5 点至 9 点和晚上 6 点至午夜封锁会分散注意力的应用程序 -
Set up specific daily limits or # of opens on each individual distracting app
为每款分散注意力的应用程序设定具体的每日限制或打开次数
-
-
Embrace the boredom, our minds tend to panic when we don't have "something to do", but if you can push through the initial panic, there is a real sense of calm on the other side
拥抱无聊,当我们没有 "事情可做 "时,我们的大脑往往会慌乱,但如果你能克服最初的慌乱,就会有一种真正的平静感
Now I find myself craving more phone free-time, it's like I've tasted freedom and my mind wants more. I am going to experiment with longer and longer phone-free breaks. My next goal is to stay under 1 hour and see what all that unlocks over the next month...
现在,我发现自己渴望更多的电话自由时间,就好像我已经尝到了自由的滋味,我的大脑想要更多。我打算尝试越来越长的无通话时间。我的下一个目标是将通话时间控制在 1 小时以内,看看在接下来的一个月里会有什么收获...
Once I realized all of these notifications and apps were just fancy fidget spinners, and I was designing my own hamster wheel, my interest in smartphones greatly decreased.
一旦我意识到所有这些通知和应用程序都只是花哨的小玩意儿,而我正在设计自己的仓鼠转轮,我对智能手机的兴趣就大大降低了。
That's a great insight. It feels like waking up to a new world when you realize that after using these apps for years, at least that's how it felt for me...
这是一个很好的见解。使用这些应用程序多年后,当你意识到这一点时,感觉就像唤醒了一个新世界,至少我是这么觉得的...
You can turn off all notifications except call… that’s what I have. My email/texts gets checked when I check it.
你可以关闭除通话外的所有通知......我就是这么做的。 当我查看电子邮件/短信时就会查看。
I haven’t quite gotten that far, but turning off social media and “frivolous” notifications was a game-changer for me. It allowed me to not be ruled by everything going PING and driving my dopamine centers wild for things I didn’t even care about.
我还没走到那一步,但关闭社交媒体和 "无聊 "的通知对我来说是一个改变。它让我不再被一切 "乒乒乓乓 "的东西所支配,不再为那些我根本不在乎的东西而让我的多巴胺中枢疯狂。
About a month ago I finally admitted to myself that I am way too easily distracted by shiny things, so I set up a work focus profile where I only get calls, texts from my husband, and work notifications during the business day. The only apps on the screen are my work ones and my phone. Sure, I can turn the focus mode off, but just the act of doing that is enough of a step that it makes me second-guess what I’m doing.
大约一个月前,我终于承认自己太容易被闪闪发光的东西分心了,于是我设置了一个工作专注档案,在工作日只接收电话、丈夫的短信和工作通知。屏幕上只有我的工作应用程序和我的手机。当然,我也可以关闭专注模式,但仅仅是这样做就足以让我怀疑自己在做什么。
Great advice, thanks for sharing! Another tip I find helps is to keep a small notebook to hand. I found myself reaching for my phone all the time to check something or look something up. Write down any questions or things to look up online in the notepad, then spend a short allocated time at some point in the day to look them all up in one hit, rather than constantly reaching for the phone.
很好的建议,谢谢你的分享!另一个我觉得有用的建议是随身携带一个小笔记本。我发现自己总是伸手去拿手机,查看或查找一些东西。在记事本上写下任何问题或需要上网查询的内容,然后在一天中的某个时间点花一小段时间一次性全部查完,而不是一直拿着手机。
Love this tip. That's a great idea, I'll have to add to the list and try this out. Thanks for sharing!
我喜欢这个提示。这是个好主意,我得把它添加到清单中并尝试一下。感谢您的分享!
You’re welcome! 不客气!
This is great! I do this and it helps A LOT. I even mentioned this strategy in an interview and they thought it was an amazing idea. (I got that job too lol)
这很好!我就是这么做的,帮助很大。我甚至在一次面试中提到了这个策略,他们认为这是个好主意。(我也得到了那份工作,笑)
Congratulations on getting the job!
恭喜你得到这份工作!
This is a useful one, indeed. The only thing is, I found it hard to sustain this habit. Of course, not given up yet.
这确实很有用。唯一的问题是,我发现很难坚持这个习惯。当然,还没有放弃。
Main thing is to keep trying, you got this!
最重要的是继续努力,你能行的!
This was my weekly progression during the 30 day plan:
这是我在 30 天计划中的每周进度:
-
Week 1: 5hrs 57mins
第一周:5 小时 57 分钟 -
Week 2: 3hrs 50mins
第 2 周:3 小时 50 分钟 -
Week 3: 3hrs 10mins
第 3 周:3 小时 10 分钟 -
Week 4: 58 mins
第 4 周:58 分钟
Can you tell me what app is this?
能告诉我这是什么应用程序吗?
This is Roots.
这就是 "根"。
Thank you buddy i am also gonna cut it down because mine problem is also same as u!!
谢谢你,伙计,我也要把它砍掉,因为我的问题也和你一样!"!
You’re welcome. Good luck! It’s so worth it to cut it down
不客气。祝你好运砍掉它是值得的
Nice work! Keep it up! Which app blocker do u use?
干得漂亮继续努力你用的是哪种应用程序拦截器?