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！
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？
Thanks! I use Roots right now. I've tried several.
谢谢！我现在用的是 Roots。我试过好几种。
I think the reason I stuck with Roots is:
我想，我坚持 "根 "的原因是：
-
Monk Mode: stricter blocking you can’t unblock after hitting limit or during downtime
僧侣模式：更严格的封锁，达到限制后或停机期间无法解除封锁 -
Scroll Replacements: set things like "go outside" or "read" and the app redirects you to do that
滚动替换：设置 "外出 "或 "阅读 "等内容，然后应用程序会将您重定向到该内容上 -
Streaks: I like the gamification, and you can earn cheat days as you go
连连看：我喜欢这种游戏化的方式，你可以在游戏过程中获得作弊天数 -
Trends: I like the way they show your progress (see below)
趋势：我喜欢它们显示进度的方式（见下文）
Have also used Opal and Jomo which are both solid options to try
我还使用过 Opal 和 Jomo，它们都是值得尝试的可靠选择
Thanks for sharing this! I actually saw your post in the digital minimalism subreddit the other day and downloaded roots to try out. It’s been a really big help today so far, and seems to be more impactful than some other applications I’ve tried.
谢谢你的分享！实际上，我前几天在数字极简主义子论坛上看到了你的帖子，并下载了 roots 试用。到目前为止，它对我今天的工作帮助很大，而且似乎比我尝试过的其他应用程序更有影响力。
Dude, you are on Reddit posting about how a post you previously saw on Reddit is helping you spend less time on Reddit.
老兄，你在 Reddit 上发帖说，你之前在 Reddit 上看到的一篇帖子是如何帮助你减少在 Reddit 上花费的时间的。
This hits too hard
打击太大
We've all been there.
我们都经历过。
Oh my !🤫😂🤫😂
哦，我的！🤫😂🤫😂😂
Oh that’s awesome to hear! Glad it’s been impactful so far. Good luck!
哦，听起来真棒！很高兴到目前为止它已经产生了影响。祝你好运
Can you still call and use gps if needed or how does roots work?
如果需要，您还能打电话和使用 GPS 吗？
Yeah good question, you can exclude any apps that you need from being blocked, I created a few different app groups and set up the blocking around those (ex: distracting apps, work apps, etc)
我创建了几个不同的应用程序群组，并围绕这些群组设置了阻止功能（例如：分散注意力的应用程序、工作应用程序等）。
Hmm, is there an Android app for roots? Not seeing it
嗯，有根的 Android 应用程序吗？没看到
I used ScreenZen and it has helped me a lot. It’s completely free and you can customize it however you want. I
我使用了 ScreenZen，它帮了我大忙。它完全免费，你可以随意定制。I
That's really awesome!! A friend of mine told me - "Bored kids are smart kids"
真是太棒了我的一个朋友告诉我--"无聊的孩子是聪明的孩子"
Love that line, so true...
我喜欢这句话，太对了
Thanks for sharing. I pay for a screen time limiter and I’m still averaging like 7 hours a day. Had enough
感谢您的分享。我花钱买了一个屏幕时间限制器，但我平均每天还是要看 7 个小时。受够了
Oh dang... yeah I actually tried several and it can be hit or miss, some are too easy to skip like the apple and android defaults are
哦，天哪......是的，我试过好几种，但都不尽如人意，有些太容易跳过，比如苹果和安卓的默认设置。
maybe the rubber band trick will work better for you. Good luck!
也许橡皮筋窍门对你更有效。祝你好运
To the apps credit, it has definitely helped me with the impulsively picking up the phone. I think twice before I do it becuase it’s a pain to use. But once I decide I want to use it, I get sucked in and can’t stop.
值得称赞的是，这个应用程序确实帮我解决了冲动拿起手机的问题。因为使用起来很麻烦，所以我都会三思而后行。但一旦我决定要用它，就会被它吸引住，停不下来。
I’m gonna try some of your techniques though. Thanks, friend
不过，我会尝试你的一些技巧。谢谢，朋友
Ah I see, yeah totally understand that. You're welcome! Wishing you all the best.
我明白了，完全理解。不客气！祝您一切顺利
Embrace the boredom! Great advice!
拥抱无聊！好建议
Hey man great progress. Curious, how did you set limits for number of opens? Never seen that functionality!
嘿，伙计，进展不错。很好奇，你是如何设置打开次数限制的？从来没见过这种功能！
You can't do this with built-in iOS Screen Time feature, but there are some apps that can set limits on daily opens (eg. Opal, one sec, Clarymind etc.)
iOS 内置的屏幕时间功能无法实现这一功能，但有些应用程序可以设置每日打开次数限制（如 Opal、one sec、Clarymind 等）。
Thanks man... yeah it's a nice approach for sure that's a little different. I use an app called Roots, but I think there are a few out there now that allow you to set limits for number of opens
谢谢你......是的，这是一种与众不同的好方法。我用的是一个叫 Roots 的应用程序，但我想现在也有一些应用程序可以设置打开次数限制。
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I'll have to test out an app blocker since the app limits settings on my phone are pretty much useless
我得测试一下应用程序阻止程序，因为我手机上的应用程序限制设置几乎毫无用处
it's unfortunate that the ones on the phone don't work well... but yeah the app blockers seem to be pretty good
可惜手机上的拦截器不好用......不过应用程序拦截器似乎还不错
i wanted to do this, but i dont know what to do when im not on my phone. what do you do, op aside from reading books?
我也想这么做，但我不知道不玩手机时该做什么。
I’m not OP, but I took up crocheting when I was deliberately trying to cut down on screen time. I listen to podcasts or audiobooks while I do it, so I keep my brain and my hands engaged. If crafts are not your thing, maybe puzzles would work in the same way.
我不是 "OP"，但我在刻意减少屏幕时间时开始钩针。我一边做一边听播客或有声读物，这样就能保持大脑和双手的活动。如果你不喜欢手工艺，也许拼图也能起到同样的作用。
For the “I’m bored right now” short, impulsive phone grabs, I’m recognizing that it really is more a sign of my brain needing a minute to chill than that I’m interested in my phone. I’ve tried to replace that with either sitting outside for a few minutes and being really cognizant of sensations (like sun on my face, wind, the falling temperature, the smell of autumn), or with a quick, low-stakes chore (putting one misplaced item away, fluffing the couch cushions, straightening a table, throwing out yesterday’s junk mail).
对于 "我现在很无聊 "这种短暂而冲动的抓手机行为，我认识到，与其说是我对手机感兴趣，不如说是我的大脑需要一分钟来冷静一下。我试着在户外坐上几分钟，真正去感知各种感觉（比如阳光照在脸上、风、下降的温度、秋天的味道），或者做一些快速、低风险的杂事（把放错地方的东西放好、弄松沙发垫、整理桌子、扔掉昨天的垃圾邮件）。
I’m down to between 6-7 hours now from 10+ and sometimes 12+ which i see as a great improvement. I’d love to be able to go to the next level but this does seem to be where I’m at.
我现在的睡眠时间从原来的 10 多个小时降到了 6-7 个小时，有时甚至达到了 12 个小时以上，这在我看来是一个很大的进步。我很希望能更上一层楼，但这似乎是我目前的状况。
I have locked out app on my phone from 9am to 5pm and after reading this plan to increase the lockout period 1 hour every few days, it blocks all socials on phone.
我将手机上的应用程序从上午 9 点锁定到下午 5 点，读了这个计划后，我每隔几天就将锁定时间延长 1 小时，这样就能阻止手机上的所有社交网络。
I was reading recently how mentally draining and exhausting looking at short form media or social media is and really resonated with me..we go to it out of habit to relax but it drains us even more..
我最近读到一篇文章，说看一些短小的媒体或社交媒体会让人精神疲惫、精疲力竭，这让我很有共鸣。
What were the most effective ways you used to reduce your screen time, and how did you push through when it got difficult?
您减少屏幕时间的最有效方法是什么？当遇到困难时，您是如何坚持下来的？
Grayscale mode is great to reduce screen time as well
灰度模式也是减少屏幕时间的好帮手
I love this, and I really want to try it! Question: Do you consider using your phone to listen to music as screen time? I'm just curious because I listen to music in the background for the majority of my day, and it keeps me tethered to my phone, unfortunately.
我喜欢这个，真想试试！问题你认为用手机听音乐是屏幕时间吗？我很好奇，因为我每天大部分时间都在听背景音乐，很不幸，这让我与手机紧紧联系在一起。
Do you think you’re at less of a risk for getting sucked in now that you’re on the other side? Or do you think you have to remain super vigilant to maintain this? Just wondering if even once you put in all this effort and succeed, are you still battling a lifetime of struggle to stay off the screens…
你认为你现在站在另一边了，被吸进去的风险会降低吗？还是你认为你必须保持超级警惕才能保持这种状态？我只是想知道，即使你付出了这么多努力并取得了成功，你是否仍然要为远离屏幕而奋斗终生？
What app did you use?
你用的是什么应用程序？
I once managed to bring my screentime under an hour for a month! It's a wonderful feeling. Thanks for this post, I'll start doing it again.
我曾在一个月内将自己的出镜时间控制在一小时以内！ 这种感觉太棒了。感谢这篇文章，我会再接再厉的。
That's what I am trying to accomplish rn! Ty for the tips
这就是我现在正在努力实现的目标！谢谢你的建议
Good luck! It seems like it's something we all struggle with and probably will for a long time!
祝你好运！这似乎是我们每个人都要面对的问题，而且可能会持续很长时间！
!remindme 1 day 提醒我 1 天
!remindme 1 day 提醒我 1 天
Respect to you, this is insightful
向您致敬，这篇文章很有见地
Thanks for sharing your insights. Been trying but mindless scrolling is hard to keep in check
感谢您分享自己的见解。我一直在努力，但无意识的滚动很难控制。
Which app did you use?
您使用的是哪个应用程序？
I'm using roots.. but I've tried several.
我用的是树根，但也试过好几种。
The things I like about this one are:
我喜欢这本书的一点是
-
Monk Mode: stricter blocking you can’t unblock after hitting limit or during downtime
僧侣模式：更严格的封锁，达到限制后或停机期间无法解除封锁 -
Scroll Replacements: set things like "go outside" or "read" and the app redirects you to do that
滚动替换：设置 "外出 "或 "阅读 "等内容，然后应用程序会将您重定向到该内容上 -
Streaks: nice gamification, and you can earn cheat days as you go
连连看：很好的游戏化，你可以在游戏过程中获得作弊天数 -
Trends: I like the way they show your progress (see below)
趋势：我喜欢它们显示进度的方式（见下文）
Have also used Opal and Jomo which are both solid options to try
我还使用过 Opal 和 Jomo，它们都是值得尝试的可靠选择
is there a free app blocker you can recommend?
有免费的应用程序拦截器可以推荐吗？
The free version of roots is pretty solid
根的免费版本非常可靠
I used the free version myself for a while, I only decided to upgrade when I started my 30 day plan, it felt like a good way to really commit... But honestly the free version has most everything you need (from my testing they have one of the more robust free plans)... I believe they also have a free/discount program
我自己也用过一段时间免费版，只是在开始我的 30 天计划时才决定升级，因为我觉得这是真正投入的好方法...但老实说，免费版有你需要的大多数东西（根据我的测试，他们的免费计划是比较强大的）...我相信他们也有免费/折扣计划
What app did you use?
你用的是什么应用程序？
I use an app called ScreenZen which helped me cut down a lot on screen time! You can put what days and times you want blocked off from apps, plus you can put time limits on apps if you access them during your reserved time, delay access, etc. after using it, I realized most of my Instagram is just advertisements…not worth my time.
我使用了一款名为 ScreenZen 的应用程序，它帮我减少了很多屏幕时间！你可以设定你想要屏蔽应用程序的日期和时间，还可以对在保留时间内访问的应用程序设置时间限制、延迟访问等。使用它后，我意识到我的 Instagram 大部分都是广告......不值得我花时间去看。
One more thing that can help reduce screen time is- turning on color filters. I have greyscale turned on and it really doesn’t look appealing to my phone anymore. Give it a try, it has been a game changer for me
还有一件事可以帮助减少屏幕时间，那就是打开滤色镜。我打开了灰度滤镜，我的手机看起来真的不再吸引人了。试一试吧，它改变了我的生活。
love it! i started something similar but i have to be off all devices by 11 pm or i put $5 in a jar. i used to have such a hard time falling asleep and it would be 1:30 am almost every day, but since doing it i’m so much more relaxed and i can fall asleep by midnight!
我以前很难入睡，几乎每天都要到凌晨 1:30，但自从这样做后，我放松多了，午夜前就能睡着！
What if you read books off your phone??
如果你用手机看书呢？
On the proviso that while doing so you don’t get distracted and hop on other apps i think you’re good.
但前提是，在这样做的时候，你不要分心，不要跳转到其他应用程序上，我觉得这样就可以了。
