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...