My mother once told me that having a child is like wearing your heart outside your body — this hugely important part of you is out in the world, vulnerable to damage, and it kills you to let it out of your sight.
我的母亲曾经告诉我，生孩子就像将自己的心脏穿在身体外面，这对您来说极为重要的一部分已暴露在世间，容易受到伤害，并且让您看不见它会杀死您。
That’s exactly how I used to feel about my smartphone.
这就是我以前对智能手机的感受。
I’m not a psychologist (I tried to be, but switched to sociology when realized synaptic neurotransmitter synthesis is a lot harder to figure out than ‘the sociological imagination’). But I am a smartphone user, which I think makes me (un)uniquely qualified to observe a few trends in user experience. And my observation is this:
我不是心理学家(我曾经尝试过，但是当意识到突触神经递质合成比“社会学想象力”要难得多时，我转向社会学)。 但是我是智能手机用户，我认为这使我(特别)有资格观察用户体验的一些趋势。 我的观察是这样的：
Social media is annihilating our ability to be present in our own lives.
社交媒体正在消灭我们出现在我们自己生活中的能力。
I first downloaded Facebook in 2008 and dove headfirst into a hot and heavy relationship with it, full of drunken photos and awkward selfies. Later, I flirted with Twitter and, briefly, Snapchat. Eventually, I fell in love harder than ever with Instagram.
我在2008年首次下载了Facebook，并首先与它建立了热烈而紧密的关系，里面充斥着醉酒的照片和笨拙的自拍照。 后来，我调情了Twitter和Snapchat。 最终，我比以往更沉迷于Instagram。
But about a year ago, my relationship with social media changed when I noticed I didn’t feel right after mindlessly scrolling through it. I felt dull and lazy, worn with no reason to be. Had other people’s lives always been this much more interesting than mine?
但是大约一年前，当我发现在漫不经心地滚动浏览社交媒体时感觉不对劲时，我与社交媒体的关系发生了变化。 我感到无聊和懒惰，无缘无故地穿着。 别人的生活是否总是比我的生活有趣得多？
I was tired of navigating through a labyrinth of messages every time I walked away from a group chat. I was tired of my purse purring with persistent suggestions that I should be somewhere else. I was tired of passively stumbling upon a post by someone I hadn’t seen in years, and didn’t care about, that somehow made me feel poor or fat, or boring.
每当我离开群聊时，我都厌倦了浏览迷宫般的消息。 一直以来我都建议我应该在别的地方，这让我厌倦了钱包的撕裂。 我已经厌倦了多年未见且无所谓的某人被动地踩着帖子，以某种方式使我感到贫穷，肥胖或无聊。
The notifications were drowning me — likes, comments, direct messages. There was no silence or respite. I was on constant alert, a captive of the poisonous blue glow; a portal to a world of waste and want.
这些通知淹没了我-喜欢，评论，直接消息。 没有沉默或喘息。 我一直保持警惕， 被有毒的蓝色光芒俘虏。 通向浪费与匮乏世界的门户。
F*** this, I thought. I’m going minimal.
F ***，我想。 我很少。
Digital minimalism means taking time to consciously and honestly evaluate the different digital assets that clutter up your mind. It’s about living intentionally by relishing the tools that bring joy, productivity, or ease to your life and abandoning those that contribute nothing or, worse, detract from your happiness.
数字简约意味着您需要花时间有意识地和诚实地评估各种混乱的数字资产。 这是关于通过有目的的生活，去享受那些可以给您的生活带来快乐，生产力或轻松感的工具，而放弃那些毫无助益或破坏您幸福的工具。
Digital minimalism is not becoming a monk. It’s practicing safe sex.
数字简约并没有成为和尚。 它正在练习安全性行为。
We know from productivity genius Cal Newport that we need uninterrupted time blocks to focus and achieve a state of deep work. We also know from his research that humans are subject to something called ‘attention residue’, which means that, once distracted, it takes approximately 15 minutes to entirely refocus on the next task.
从生产力天才卡尔·纽波特(Cal Newport)那里我们知道，我们需要不间断的时间来集中精力并达到深度工作的状态。 从他的研究中我们还知道，人类会遭受一种称为“注意力残留物”的现象 ，这意味着一旦分心，大约需要15分钟才能完全专注于下一个任务。
Let’s consider that the average American checks their phone approximately 58 times a day.
让我们考虑一下，普通美国人每天大约会检查手机58次。
Each time we check our phone we create 15 minutes of attention residue. We do that 58 times a day, meaning we are unconsciously and needlessly distracted for up to 14.5 of our 16 waking hours.
每次我们检查手机时，都会产生15分钟的注意力残留。 我们每天要做58次，这意味着在我们16个醒着的小时中，有多达14.5个时间我们会无意识地和不必要地分心。
For my journey, I immersed myself in digital detox literature, gathering insights from experts like Tanya Goodin, author of Time to Log Off, and The Minimalist Podcast, both of which I highly recommend as additional learning. Many of the ideas below are a synthesis of these two wonderful resources.
在旅途中，我沉迷于数字排毒文献，收集了诸如《登出时间》(Time to Log Off)的作者Tanya Goodin和The Minimalist Podcast之类的专家的见解，我强烈建议将两者作为补充学习。 下面的许多想法是这两个绝妙资源的综合。
I discovered that, when I followed their advice, I was able to:
我发现，按照他们的建议，我能够：
Decimate distractions, making it easier to be present and achieve a flow state (writers, I’m looking at you)
分散注意力，使其更容易出现并实现流畅状态(作者，我在看着你)
Remove mindless consumption of media and leave more room for intentional education, development or recreation
消除对媒体的盲目消费 ，并为故意教育，发展或娱乐留出更多空间
Eliminate the compulsion to check my phone, breaking a cycle of dependency and obsession
消除强迫检查我的手机的麻烦 ，打破了依赖和迷恋的循环
Yikes, right? No, I promise, it’s not bad! And it’s not permanent — look, the words 30 days are right in the title.
kes，对不对？ 不，我保证，这还不错！ 而且它不是永久的-看起来，标题中有30天一词。
This is the cold turkey portion. Delete all of your social media access points and commit to not using them at all for at least 30 days (unless required by work, of course). You don’t have to delete your accounts right away (although I applaud you if you do). Just removing the app from your phone is a great start.
这是冷火鸡部分。 删除所有社交媒体访问点，并承诺至少30天完全不使用它们(当然，除非工作需要)。 您不必立即删除帐户(尽管我欢迎您的到来)。 只需从手机中删除该应用程序就是一个不错的开始。
Once you’ve completed the 30 days, do an honest evaluation of which platforms genuinely add value to your life, starting with the assumption that you don’t need any of them. Unless you can come up with a concrete, irrefutable reason that you NEED to keep that platform to be happy, say goodbye for good.
完成30天的工作后，请从不需要任何平台的假设出发，诚实评估哪些平台真正为您的生活增添了价值。 除非您能提出一个具体的，无可辩驳的理由，而您需要让该平台保持快乐，否则请说再见。
Once you’ve thoughtfully selected the social media platforms that you can’t eliminate, add them back to your phone.
一旦周到地选择了无法消除的社交媒体平台，请将其重新添加到手机中。
I ultimately pared down to this:
我最终简化为：
Facebook Messenger (for two specific group chats. I closed my old account, created a new one and only added nine friends) Facebook Messenger(用于两次特定的群聊。我关闭了旧帐户，创建了一个新帐户，仅添加了九个朋友) Whatsapp (for my book club) Whatsapp(适用于我的读书俱乐部) LinkedIn (because you legally have to have it as an employed 30-year-old) LinkedIn(因为您必须合法地拥有30岁的工作经验) Slack (for work) 松弛(工作)I eliminated:
我淘汰了：
Snapchat Snapchat Instagram Instagram Facebook (more or less) Facebook(或多或少) Twitter 推特When you reinstall them, store them in a single folder on your phone labeled “apps”. Then, move every other app into this folder.
重新安装它们时，请将它们存储在手机上标记为“应用程序”的单个文件夹中。 然后，将所有其他应用程序移到该文件夹中。
Once you’re done, you should have only the folders in your dock. Make these four the ones you (1) use very frequently or (2) use for wellness/productivity.
完成后，您应该仅在扩展坞中拥有文件夹。 使这四个成为您(1)经常使用或(2)为了健康/生产力而使用的四个。
The reason for this is that we’re wired to choose the path of least resistance, so by adding friction to non-productive apps, you’ll be less inclined to mindlessly navigate there. Plus, by reducing friction for your most productive apps, you’ll be most likely to use those.
这样做的原因是我们选择了阻力最小的路径， 因此通过在非生产性应用程序中增加摩擦，您将更不会无所顾忌地浏览那里。 另外，通过减少 最高效的应用程序的摩擦，您将最有可能使用这些应用程序。
If you have any apps that you’re trying to use more (for example, a meditation or journaling app), you can keep those on the home screen. When you’re finished, your screen should have only those top 4–5 apps that you find to be genuinely useful.
如果您有尝试使用更多的应用程序(例如，冥想或日记应用程序)，则可以将其保留在主屏幕上。 完成后，屏幕上应该只包含您认为真正有用的前4–5个应用程序。
Here’s what that can look like:
如下所示：
Screenshot of my home screen 我的主屏幕截图Remember, you can effortlessly search for any apps that are buried in your folder. It’s fast and straightforward, but it’s enough to ensure there’s genuine intent behind your action.
请记住，您可以轻松搜索隐藏在文件夹中的所有应用程序。 它既快速又直接，但足以确保您的操作背后有真实的意图。
When you have notifications enabled on your phone, you’re making yourself available according to other people’s schedules, not your own.
在手机上启用通知后，您将根据他人的时间表而不是自己的时间表进行通话。
A friend saw a funny meme? Bam, your flow state is disrupted.
一个朋友看到一个有趣的模因？ Bam，您的流程状态已中断。
Uber Eats is offering a discount on delivery? Buzz buzz, time to break eye contact with your date.
Uber Eats提供送货折扣吗？ 嗡嗡嗡嗡声，是时候打破与您约会的眼神了。
Reclaiming the agency you deserve over your time, attention, and mental state is as simple as hopping into settings and flipping a toggle.
收回您在时间，注意力和精神状态上应得的代理权，就像跳入设置和拨动开关一样简单。
Instead of allowing a million little interruptions each day, set 15 minutes aside when you feel like it to go into your apps and see what you’ve missed. If something is urgent, people will call you.
与其每天允许一百万次的小打扰，不如将15分钟留在您想进入应用程序的地方，看看您错过了什么。 如果紧急情况，人们会打电话给您。
Anyone who’s dabbled in personal development knows morning routines are all the rage right now, and for a good reason. According to Hal Elrod, author of The Miracle Morning, they’ve been shown to have an incredible impact on mental health and success.
涉足个人发展的任何人都知道，早上做饭现在很流行，这是有充分理由的。 根据《奇迹早晨》的作者哈尔·埃罗德(Hal Elrod)所说，事实证明它们对心理健康和成功产生了不可思议的影响。
Here are a few tips for making sure you’re keeping your phone out of these critical moments.
这里有一些技巧，可确保您的手机在这些关键时刻不受影响。
Charge your phone out of arm’s reach. Better yet, keep it outside of your bedroom. If you’re worried about not hearing your alarm, buy an analog clock. If you want to get really fancy, tune it to the local classical station. You’ll wake up to beautiful music, feel like Frasier, and get a taste of what it was like to live in 1998 again.
为您的手机充电。 更好的是，将其放在卧室外面。 如果您担心听不到闹钟，请购买一个模拟时钟。 如果您真的想花哨的话，请调到当地的古典音乐台。 您将醒来，欣赏优美的音乐，感觉像Frasier，并再次体验1998年的生活。
Don’t touch your phone until after you’ve completed your morning routine. That could be having your coffee, taking a shower, reading, or having breakfast with a spouse (have you looked into their eyes lately?). If you’re inclined to meditate or exercise and require a phone to do those activities, be strict about going directly to your supporting app.
完成早上的例行程序之前，请勿触摸手机。 那可能是您喝咖啡，洗澡，看书或与配偶一起吃早餐(您最近看过他们的眼睛吗？)。 如果您倾向于打坐或锻炼，并且需要手机进行这些活动，请严格遵守直接使用支持应用程序的规定。
Your home should be a safe space where you can unwind and spend time doing things that re-energize, entertain, and relax you. It’s very easy to convince yourself you’re doing that when you passively enter a scrolling daze.
您的家应该是一个安全的空间，在那里您可以放松身心并花时间做能使您精力充沛，娱乐和放松的事情。 当您被动地进入滚动发呆时，很容易说服自己您正在这样做。
Once you’re ready to enter wind-down mode, leave your phone in a drawer or charge it in a room you’re not using. You can turn up the volume if you want to, so you don’t miss anything coming in, but keeping it out of sight will also help you keep it out of mind.
一旦准备好进入顺风模式，就可以将手机放在抽屉里或在不使用的房间中充电。 如果需要，您可以调高音量，这样就不会错过任何东西，但是将其放在看不见的地方也可以帮助您避免打扰。
You’ll be surprised how much you learn about yourself. Killing time on our phones has a numbing effect — it’s boredom novocaine. You may feel fidgety at first, or like you’re not sure what to do with yourself. Suddenly that Netflix rerun isn’t enough to hold your attention.
您会惊奇地了解到自己。 在我们的手机上消磨时间会产生麻木的效果-这是无聊的novocaine。 刚开始您可能会觉得烦躁，或者不确定自己该怎么办。 突然，Netflix重播还不足以引起您的注意。
Listen to that feeling, embrace it, and take note of the things you enjoy doing without augmenting or numbing with your phone.
聆听那种感觉，拥抱它，并记下您喜欢做的事情， 而不会增加或麻木手机。
Those are the things you should be doing to recharge yourself.
这些就是您应该为自己充电的事情。
Record people’s birthdays BEFORE you delete accounts permanently. I didn’t realize how dependent I was on Facebook to tell me my friend’s birthdays until I got rid of it. I recommend getting an analog birthday calendar. There are some unique (and lovely) birthday calendars that list the numbers of the month without days of the week, so you can use them year after year.
在永久删除帐户之前，请记录人们的生日。 直到我摆脱了Facebook，我才意识到自己是多么依赖Facebook来告诉我朋友的生日。 我建议获取一个模拟生日日历。 有一些独特的(可爱的)生日日历列出了每月的数字，而没有星期几，因此您可以年复一年地使用它们。
My birthday calendar, which lives in the kitchen 我的生日日历，放在厨房里Be prepared to get news late. Lots of folks have forgotten that significant life events are worth picking up the phone for. Don’t take it personally. You will be caught in a few conversations without knowing someone got engaged or announced a pregnancy. It’s great motivation to make sure you’re genuinely connecting with people in person on a regular basis.
准备迟到新闻。 许多人已经忘记了重大的人生事件值得为此而接电话。 不要个人考虑。 在不知情的人订婚或宣布怀孕的情况下，您将陷入几次谈话。 确保您定期与人真正交往的动机很大。
You may miss things in group chats — they really get away from you. It might be worth asking a friend in the group to text you if anything time-sensitive arises.
您可能会在群聊中错过某些事情 -它们确实使您无法摆脱。 如果出现对时间敏感的问题，可能值得向小组中的朋友发短信给您。
Since eliminating excessive social media, dropping notifications, and ceasing to keep my phone with me at home, I’ve found my deep work and attention span have increased remarkably. It also restored my ability to sit with my own thoughts, which has created time for creative thinking, crucial reflection, and self-awareness.
由于消除了过多的社交媒体，丢弃了通知并不再将手机随身携带在家里，所以我发现自己的深入工作和关注范围显着增加。 这也恢复了我坐下来思考的能力，这为创造性思考，批判性反思和自我意识创造了时间。
We live in a world that’s always demanding our attention, and we only have so much to give. Don’t we deserve to be aware of where it’s going?
我们生活在一个总是需要我们关注的世界中，我们只能付出很多。 我们不应该知道它的去向吗？
翻译自: https://medium.com/the-kickstarter/reclaim-14-5-hours-a-day-with-5-simple-steps-39f3ba01a85c
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