Name: 跟著我一起這樣做，你也可以將螢幕時間減少 98% ！(How I Reduced My Screen Time By 98%...)
Uploaded: 2024-09-02T21:01:10.000Z
Duration: 5 min 15 s

to 不定詞

This was me almost every day after school. Six weeks later, this is me having reduced my screen time by 85%. But to understand why I did this, we need to go back to the beginning. It's 8pm and I haven't done any homework yet.

這是我幾乎每天放學後的樣子。六週後，我將看螢幕的時間減少了 85%。但要理解我為什麼這樣做，我們需要回到起點。現在已經晚上八點了，我還沒做作業。

過去簡單式

You see, I spent around 6 hours on my phone every day. That's 42 hours a week, or almost 3 months a year wasted on my phone. Something needed to change.  Here was the plan.

你看，我每天花在手機上的時間大約有 6 小時。這相當於每週 42 小時，或者說一年將近 3 個月的時間都浪費在手機上了。有些事情需要改變。計劃是這樣的。

For the next 6 weeks, I would decrease my screen time by 1 hour a week until I was at 1 hour.

在接下來的 6 周裡，我每週將看螢幕的時間減少 1 小時，直到達到 1 小時。

Then, for the remaining 2 weeks, I would keep my screen time under 1 hour every day.

然後，在剩下的兩周裡，我每天將看螢幕的時間控制在 1 小時以內。為

And to make it harder on myself, if I missed a day, I would have to restart the challenge from the beginning, but half all the time of the original challenge.

了讓挑戰更難，如果我錯過了一天，我必須從頭開始挑戰，但可以看手機的時間是原來挑戰的一半。

You may be wondering what my ultimate goal is right now. I mean, sure, I wanted to decrease my screen time. But why?

你可能想知道我現在的最終目標是什麼。我的意思是，當然，我想減少看螢幕的時間。但為什麼呢？

Usually what I do when I work out is I watch some sort of video on my phone. And since I have so much screen time left over, I'm probably just going to watch some sort of video while I run, because right now I haven't even gotten to an hour yet.

通常我健身時會用手機看視頻。既然我還有這麼多螢幕時間，我可能就會一邊跑步一邊看影片，因為現在我還沒跑到一小時呢。

You see, recently, I realized that my life was a mess.

你看，最近我意識到我的生活一團糟。

My room was messy, my time management was non-existent, my sleep schedule was in a completely different time zone, my screen time was through the roof, and I was super stressed all the time.

我的房間很亂，我的時間管理幾乎不存在，作息時間完全不在同一個時區，螢幕使用時間超過了天際，而且我一直處於高度壓力之中。

I got literally nothing done and was basically digging my own grave with how unhealthy my lifestyle was. So this year, I set my goal to get my life back together, and to do that, I have to start with my screen time.

我實際上什麼也沒做，基本上是在自掘墳墓，因為我的生活方式是多麼不健康。所以今年，我設定了讓我的生活恢復正常的目標，要做到這一點，我必須從我的螢幕時間開始。

Okay, so it's 3:40 and my screen time is now up to 2 hours and 20 minutes, which is almost halfway through the amount of time I have. I still have like 9 hours with like 3 hours of screen time, so I need to stop being on my phone.

好的，現在是 3 點 40 分，我的螢幕時間現在達到了 2 小時 20 分鐘，這幾乎是我挑戰時間的一半。我還有大約 9 個小時的時間，其中大約有 3 個小時的螢幕時間，所以我需要停止使用手機。

So it's now 11:10. There's 50 minutes left until tomorrow, and in 50 minutes, I'm not going to reach 5 hours.

現在是 11 點 10 分。距離明天還有 50 分鐘，50 分鐘後，我不會達到 5 小時。

I spent so much time on my computer watching videos instead of on my phone watching videos, it equally wastes my time as my phone.

我花了很多時間在電腦上看影片，而不是在手機上看影片，這和手機一樣浪費我的時間。

In the future, I'm going to have to try to limit my computer time too.

將來，我也將不得不嘗試限制我使用電腦的時間。

My screen time ended up being 3 hours and 33 minutes.

我的螢幕時間最終為 3 小時 33 分鐘。

After smoothly sailing through the first week, it was now time for the second one.

順利度過了第一週之後，現在就到了第二週的時間了。

Week 2 was pretty much a breeze. Staying under 4 hours was easy because I've been staying under 4 hours most days during week 1 anyway.

第二週過得很輕鬆。停留在 4 小時內很容易，因為無論如何，我在第一週的大部分時間裡停留時間都在 4 小時以內。

Usually, it's pretty easy to stick to a goal for a few days, and the past few weeks have proven pretty easy.

通常，幾天內堅持一個目標是很容易的，過去幾週的情況也被證明是很容易的。

But as week 3 came around, I began to get nervous.

但隨著第三週的到來，我開始變得緊張。

These weeks were the test to see if I could follow through with my goal.

這幾周是對我能否實現目標的考驗。

If I failed to stay below my screen time limit these weeks, I would lose all my progress and suffer a penalty.

如果這幾週我未能保持在螢幕時間限制以下，我將失去所有進度並受到懲罰。

It's now 10pm and I still only have a little bit over 1 hour on my phone.

現在已經晚上10點了，我玩手機的時間還只有1個多小時。

Throughout weeks 3-4, I realized that I picked up my phone a lot less than usual.

在第三週至第四週期間，我意識到我拿起手機的次數比平常少了很多。

I had to power off my phone. I'm already at 1 hour and 53 minutes.

我不得不關閉手機電源。我現在已經 1 小時 53 分鐘了。

When I put it down and turned it off, I usually wouldn't pick it back up again.

當我放下它並關閉它時，我通常不會再拿起它。

My screen time right now is 1 hour. I can technically go on my phone for the rest of today and I won't go over my screen time.

我現在的螢幕時間是 1 小時。從技術上講，我可以在今天剩下的時間裡一直使用手機，並且不會超過我的螢幕時間。

I'm going to try not to because next week, I only have 1 hour of screen time, which is really scary.

我會盡量不這麼做，因為下週我只有 1 小時的螢幕時間，這真的很可怕。

So it's week 5 of this challenge, which means that my screen time this week is limited to 1 hour max.

現在是這次挑戰的第 5 週，這意味著我本週的螢幕時間最多限制為 1 小時。

And right now, my screen time is at 26 minutes.

現在，我的螢幕時間是 26 分鐘。

When I started this challenge, I honestly thought it would be so difficult because coming from like 1 month ago, my screen time was at like 8 hours every day.

當我開始這個挑戰時，老實說，我認為這會很困難，因為從大約 1 個月前開始，我每天的螢幕時間大約為 8 小時。

But like every week, I've been kind of like anticipating using it less.

但就像每週一樣，我有點希望減少使用它。

During the beginning, my computer would kind of just replace my phone. I'd bring my laptop with me literally everywhere I went.

一開始，我的電腦只是取代了我的手機。無論我走到哪裡，我都會隨身攜帶筆記型電腦。

The only difference of my screen time usage was on the bus, where instead of using my phone, I would just like listen to music or something.

我的螢幕時間使用的唯一區別是在公車上，我不想使用手機，而是只想聽音樂或其他東西。

But I recently got a monitor, which means I can't just use my computer as my phone.

但我最近有了一台螢幕，這意味著我不能只把電腦當作手機。

I feel like these 2 weeks, I'm going to really have to learn how to not use my phone or not be on a device everywhere and kind of live more in the present.

我覺得這兩週，我真的必須學會如何不使用手機或不在任何地方使用電子設備，並且更活在當下。

So far, I've been doing pretty well actually. Right now, I only have like 22 minutes on my phone.

到目前為止，我實際上做得很好。現在，我只有 22 分鐘玩手機的時間。

I haven't really been updating too much, just because I've been successfully completing this challenge.

我其實沒有更新太多，只是因為我已經成功完成了這個挑戰。

I feel like my days have been going so much better. Like usually when I walked home from school, I'd be on my phone the whole time. But now I'm not on my phone. I'm kind of going to live in the moment.

我感覺我的日子過得好多了。就像往常一樣，當我放學回家時，我會一直玩手機。但現在我沒打電話。我會活在當下。

It's 10:20 right now and I'm about to go shower and this might sound crazy, but I think right now is the earliest time I've showered in like over a year.

現在是 10 點 20 分，我正要去洗澡，這可能聽起來很瘋狂，但我想現在是我一年多來最早洗澡的一次。

As a screen time check, yesterday I was at 38 minutes.

螢幕時間檢查，昨天我的螢幕時間為 38 分鐘。

Right now, it's like 12am, February 12th, which means that my screen time challenge is officially over.

現在是 2 月 12 日中午 12 點，這意味著我的螢幕時間挑戰正式結束。

Yesterday, I had 22 minutes of screen time. So I managed to stay under 1 hour for 2 weeks and I successfully completed the challenge so I don't have to restart or anything.

昨天，我的螢幕時間為 22 分鐘。因此，我在兩週內設法將時間保持在 1 小時以內，並成功完成了挑戰，因此我不必重新啟動或執行任何其他操作。

I'm so glad to be able to use my phone again, like for however long I want.

我很高興能夠再次使用我的手機，想用多久就用多久。

I'm really hoping I'm not going to go back to the thing where I did like 10 hours a day. I feel like I've gotten used to not using my phone so much.

我真的希望我不要再回到以前每天工作 10 小時的狀態。我覺得我已經習慣不那麼頻繁地使用手機了。

In the end, I successfully completed the challenge.

Towards the end, the one-hour screen time became to become an unnecessary stress.

到最後，一小時的螢幕時間變成了不必要的壓力。

However, I noticed a lot of benefits from doing this challenge, so I would totally recommend you do it yourself too.

然而，我注意到做這個挑戰有很多好處，所以我完全建議你也自己做。