五种小窍门让你减少耗在手机上的时间

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.
据报道，我们如今看手机的时间比花在与重要的人在一起的时间多得多，那么该是我们考虑减少屏幕时间的时候了。
 
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.
事实上，62%的英国人投票说他们讨厌花费这么长的时间在手机上。如果你也希望减少对手机的依赖，我们或许可以助你一臂之力。
 
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.
现在开始就是最好的——从三月六号的晚上到三月七号晚上是国家断网日。这个是一个“肯定犹太传统价值且为人们创造新方向”的组织---“Reboot”发起的活动。。这是从Reboot的安息日宣言而衍生出来的，目的是可以鼓励人们脱离手机的控制，更好的和周围的世界交流。

 
Although it has roots in Jewish culture, anyone can participate, anywhere across the globe.
虽然这是基于犹太人的文化，但是任何人在任何地方都可以参加。
 
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.
我们研究了一些数据，咨询了专家的意见，参考了一些可以帮助我们减少手机依赖的小窍门，从而得到了以下的这些建议。
 
Should we be worried?
我们需要感到担心吗？
 
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.
德比大学的一项题为“智能手机瘾和其相关的心理特征”的新研究表明当你使用手机的频率越高时，越容易上瘾。
 
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，用户每天平均使用了3.6小时在他们的手机上，13%的参与者被描述为“已经上瘾了”。尤其令人担忧的是，手机上瘾的心理特征以及此特征与自恋心理之间存在的关系。
 
Psychologist Dr. Deepika Chopra sees a strong link between social media and time spent on smartphones.
心理学博士狄皮卡乔普拉认为消耗在手机上的时间和社交媒体和之间有着很强的关联性。
 
" 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."
“过多接触社交媒体或者过度使用智能手机的代价，可能不仅仅是时间”，她告诉玛莎波。“研究表明它有可能会偷掉你的幸福，阻碍小孩的发展，还有降低我们学校学生的学术和社交潜力。”
 
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进行的另一项研究显示，因为手机APP的普及，人们花费在Facebook上的时间更多了，由此却使得孤独感更甚。研究甚至将平板的使用与阻碍幼童发展联系在了一起。
 
"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，对手机的上瘾正在抹杀我们现实生活中与人交流的社交能力。因此，我认为关乎到社交媒体和智能手机使用的这些方面，现在亟须解决的是创建一种平衡感，甚至是一种边界意识。目的是为了我们能够继续享受的同时，也能精进我们的认知和情商，激发本能，尤其是涉及到换位思考的时候能多为他人考虑。
 
So, how can we try and build those boundaries so that we spend less time on our phones? Here are our suggestions.
所以，我们要怎么尝试建立这些界限来减少花费在手机上的时间呢？这里是我们的建议。
 
1. Turn off notifications.
1. 关掉提示信息
 
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.
确认单条信息需要花费半小时来浏览吗？你不是唯一有这种经历的人，因为真的是单凭一条提示消息就能很轻易地把我们吸进社交媒体的无底洞。
 
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.
如果你关闭所有无用的提醒信息，情况就会好很多。甚至是将手机静音来阻止提醒音的出现都可以终止我们只要手机一有振动音就去查看的冲动。
 
2. Find out how much you're using your phone.
2. 统计使用手机的时间
 
If you'd like to shock yourself into reducing phone time, maybe some cold, hard stats would help.
如果你想要吓唬自己，以此减少手机的使用时间，那么冷漠，且无情的数据或许可以帮到你。
 
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.
有着很多种软件，例如安卓系统的时间质量还有苹果系统的时刻，可以监控你的手机使用还有提示你每天使用了多长时间来看手机屏幕。
 
These apps also allow you to set alerts to remind you if you are using your phone too much.
这些软件会允许我们设置警报，会在我们使用手机时间过长的时候提醒我们。
 
3. Set up phone-free periods every day.
3. 设置每天的手机闲置时期
 
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，或者在看电影或看书的时候使用你的手机。
 
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.
尝试设置一天中用不着手机的时间段。当你很忙的时候，为了使休息时间来得更加轻松，设置无手机时段是明智的选择。。例如，从工作地方回家的时候，你可以打开手机的飞行模式来获得回家后第一个小时的休息时间。这一个小时中，有可能你会忙着准备晚餐，陪伴家人或者准备出门，所以你不会觉得需要翻看手机。
 
4. Don't use your phone as an alarm clock.
4. 不要把你的手机当成闹钟
 
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?
不要把你的手机带到卧室。因为我们中大多数人会在睡前设置了闹钟之后继续查看手机，在早晨闹钟关闭之后，第一时间还是查看手机。
 
Removing your phone from the room can also remove the overall temptation.
在房间中远离手机，就会远离所有手机带来的诱惑。
 
5. Train yourself with 'tech breaks.'
5.用“技术暂停”来训练自己
 
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.
如果之前的方法对你不适用，你依然使用了很多的时间在手机上，那么你可能需要加重剂量。
 
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.
我们咨询了拉力迪罗森博士的意见，拉力迪罗森博士是加利福尼亚大学的心理学教授以及《iDisorder: Understanding Our Obsession with Technology and Overcoming Its Hold on Us》的作者，他如是建议我们。
 
"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."
“一个简单的方法来缓慢地用“技术暂停”训练自己，罗森告诉Mashable网站的编辑。”第一次的时候，看你的手机一分钟然后确认各种信息，包含短信，电话还有社交媒体。然后把它关掉，设置15分钟的闹钟并且把手机反过来放置。这个倒置的手机会提醒你的大脑不能放松并且保持神经紧张。“
 
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.
下一次它响或者振动的时候，只花一分钟翻查。一直重复这个步骤，直到养成不再翻查手机的习惯。这个时候就会发现，你并没有错过任何重要的信息。
 
"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!"
“每周将你的‘技术暂停’提升5分钟，渐渐地就可以一小时甚至更长时间地不去看手机，而这并不会使你觉得或许错过了什么而感到焦虑。，”罗森建议道，“这也可以在另一方面训练你的朋友们，家人还有同学不要期待你像巴普洛夫条件反射似地立即回复！”