That's what she said.

她就是這麼說的。

I gotta start that over.

我得重新來過。

Like I'm sure many of you, I've come to rely on my smartphone for so much.

我相信很多人都和我一樣，非常依賴智能手機。

It's my GPS, my music player, messaging device, camera, and I hear that it can even make phone calls.

它是我的 GPS、音樂播放器、資訊設備、照相機，聽說還能打電話。

But this all comes at a cost, because for all of the amazing pros that my smartphone gives me, there's one massive con.

但是，這一切都要付出代價，因為我的智能手機給我帶來了這麼多令人驚歎的優點，但也有一個巨大的缺點。

It's making me miserable.

這讓我很痛苦。

It's the first thing I grab in the morning, and the last thing that I look at before I go to bed.

這是我早上起床第一件事，也是我睡覺前看的最後一件事。

It fills so many moments of my day, from when I brew my coffee, to when I'm in the bathroom, to when I'm bored during a meeting.

它充斥著我一天中的許多時刻，從我沖泡咖啡的時候，到我在浴室的時候，再到我在會議期間感到無聊的時候。

These moments often add up to over two or three hours every day.

這些時刻每天加起來往往超過兩三個小時。

And I've done just about everything I can to intentionally bring my phone into my life.

我想盡一切辦法，有意識地讓手機融入我的生活。

I've deleted tempting apps, I've quit social media, I've created more distance between myself and my phone, but I always found myself crawling back to old habits.

我刪掉了誘人的應用程序，我退出了社交媒體，我讓自己和手機之間有了更多的距離，但我總是發現自己又回到了以前的習慣。

So I decided to take things one step further and swap my smartphone for a flip phone for 30 days.

是以，我決定更進一步，用翻蓋手機代替智能手機，為期 30 天。

I really want to see if dumbing down my technology makes me any happier, and honestly just see if I can get by without it.

我真的很想看看，降低技術含量是否會讓我更快樂，老實說，我只是想看看，如果沒有這些技術，我是否能過得更好。

Before I get into this experiment, I want to talk about my course, Simple Habits, for just 30 seconds.

在開始這個實驗之前，我想先談談我的課程《簡單習慣》，時間只有 30 秒鐘。

If you're tired of failing to build healthy habits, struggle to stay motivated, and you keep procrastinating on your goals, I truly believe that this course will help you meet your potential.

如果你厭倦了無法養成健康的生活習慣，難以保持動力，並且一直在拖延實現目標的時間，我真心相信，本課程將幫助你發揮潛能。

It sets you up with a plan of action, provides habit tactics that work, and gives you tools to create accountability.

它為你制定行動計劃，提供有效的習慣策略，併為你提供建立責任感的工具。

You can enroll today at slowgrowth.com slash simple habits, or use the link in the description below.

您可以立即登錄 slowgrowth.com slash simple habits 註冊，或使用下面描述中的鏈接。

And now back to my flip phone experiment.

現在回到我的翻蓋手機實驗。

You know, one of the highlights of my day so far was waking up in the morning and not grabbing my phone and browsing idly through the first half hour of my day.

要知道，到目前為止，我一天中最重要的事情之一就是早上醒來後，沒有拿起手機閒逛半個小時。

That has become a habit as of late, and waking up this morning and not having that option forced me to just start my day, to make my cup of coffee, to start checking emails and get to work.

最近，這已經成為一種習慣，今天早上醒來，沒有了這個選項，迫使我不得不開始一天的工作，泡一杯咖啡，開始檢查電子郵件，然後開始工作。

And that to me felt a lot better than checking the news to see what awful thing happened.

對我來說，這比看新聞知道發生了什麼可怕的事情要好得多。

While the first few hours of this experiment started off great, it didn't take long for me to start to feel the repercussions of downgrading to a flip phone.

雖然實驗開始的頭幾個小時感覺不錯，但沒過多久，我就開始感覺到降級為翻蓋手機帶來的影響。

Now this phone has two useful tools on it.

現在，這款手機上有兩個有用的工具。

Calling works like a charm, and texting, absolute nightmare.

打電話很管用，發短信絕對是噩夢。

It takes so long to text on a flip phone.

用翻蓋手機發短信要花很長時間。

Sending an individual text message takes like 15 minutes.

發送一條簡訊大概需要 15 分鐘。

I find myself being very short with people.

我發現自己對人非常刻薄。

People probably think that I'm being really rude, when in fact, it just takes so long to write a text.

大家可能會覺得我很粗魯，其實，寫一篇文字需要的時間太長了。

And so I'd rather just say, K, than say, okay, sounds great, which would take me 5 to 10 minutes to write.

是以，我寧可直接說 "K"，而不是說 "好吧，聽起來不錯"，這需要我花 5 到 10 分鐘來寫。

I have a text message group right now with my family.

我現在和家人有一個簡訊群組。

My family is very big.

我的家庭非常龐大。

I have six brothers and sisters.

我有六個兄弟姐妹。

My parents are on there.

我的父母也在上面。

We've got significant others on there.

我們有重要的人在上面。

Natalie's on there.

娜塔莉在上面

There's a lot of people.

有很多人

It's about 10 to 15 people on this text message thread.

大約有 10 到 15 個人在這條簡訊上留言。

And my phone does not know how to bulk them together.

而我的手機不知道如何將它們散裝在一起。

And so I have 10 different threads.

是以，我有 10 條不同的線程。

It's literally impossible for me to keep up with every single conversation.

我根本不可能跟上每一次談話。

I'm trying to push more and more people away from phone for communication.

我正試圖讓越來越多的人遠離電話通訊。

So if it's something that's like a really big question and I get a text message about it, I might text somebody back like, hey, I'm gonna email you.

所以，如果是一個非常大的問題，我收到了相關簡訊，我可能會給別人回簡訊，比如，嘿，我會給你發郵件。

So that's one solve.

這樣就解決了一個問題。

But on a positive note, I can now do this.

但積極的一面是，我現在可以這樣做了。

I've had just about enough of your attitude.

我受夠了你的態度。

I said $4 million, okay?

我說 400 萬美元，好嗎？

That's right, a large pepperoni pizza with fries.

沒錯，一個大意大利香腸披薩配薯條。

Oh, sorry.

哦，對不起。

So to give you a little bit of context for when I started this challenge, it was in the middle of the 2020 election.

為了給大家介紹一下我開始這項挑戰的背景，當時正值 2020 年大選期間。

And so the world was a little bit crazy.

於是，世界變得有點瘋狂。

And I got a little bit crazy with it.

我為此有點瘋狂。

Like so many people, I just got absorbed into the media, the election, the news.

和許多人一樣，我也被媒體、選舉和新聞所吸引。

I was refreshing news sites.

我正在刷新新聞網站。

I was listening to political podcasts every morning.

我每天早上都聽政治播客。

And it consumed me in a really unhealthy way.

它以一種非常不健康的方式吞噬著我。

I noticed that my mental health started to deteriorate because of it.

我注意到，我的心理健康是以開始惡化。

I kept checking these news sites.

我不停地查看這些新聞網站。

I kept dooms scrolling, looking for that next bit of bad news.

我不停地滾動厄運滾動條，尋找下一個壞消息。

I don't know when it happened.

我不知道是什麼時候發生的。

It was a slow trickle.

涓涓細流緩緩流淌。

But I realized that it was causing me a lot of distress.

但我意識到，這給我帶來了很大的困擾。

And so that was the biggest motivator for me to say, you know what?

是以，這是我說 "你知道嗎？

I need to put some distance between myself and my phone.

我需要讓自己和手機保持一定的距離。

All right, so I'm about a week into this experiment.

好了，我已經做了一週的實驗了。

And I can already tell that one of the biggest benefits is that I am spending way less time on screens and really the moments in between.

我已經能感覺到，最大的好處之一就是，我在螢幕上和螢幕之間的時間大大減少了。

The moments when I'm making a cup of coffee and I'm waiting for the coffee to brew.

我在煮咖啡，等待咖啡煮好的時刻。

Or when I wake up in the morning and I'm brushing my teeth, going to the bathroom.

或者當我早上醒來刷牙、上廁所的時候。

I'm not on my phone in every single waking minute of my day, which is amazing.

我並不是每時每刻都在玩手機，這一點很了不起。

Of course, there have been moments when I will replace my phone for my laptop.

當然，有的時候我也會把手機換成筆記本電腦。

But I found that I really don't do that that often.

但我發現，我真的不經常這樣做。

Definitely not nearly as much as I was using my phone.

絕對沒有我使用手機的次數多。

So I find more moments of stillness throughout my day where I can simply just be patient.

是以，我在一天中找到了更多靜止的時刻，在那裡我只需耐心等待。

I do feel, as my friend Anthony Ungaro would say, that flinch.

正如我的朋友安東尼-昂加洛所說，我確實感覺到了那種退縮。

The flinch to want to grab my phone.

想拿手機的退縮。

But since I don't have it, since it shut off and it's locked away, it's no longer a problem.

但既然我沒有它，既然它關閉了，而且被鎖起來了，那就不再是個問題了。

This has really been one of the most effective ways in controlling the usage of my phone and my screen time.

這確實是控制我使用手機和螢幕時間的最有效方法之一。

But it does obviously come at a cost.

但這顯然是有代價的。

There have been some challenges.

我們遇到了一些挑戰。

Hello.

你好

Hi, I'm looking to recycle some hard drives.

你好，我想回收一些硬盤。

I was wondering, can I simply just come by and drop them off?

我想知道，我可以直接過來把它們送過去嗎？

Yeah, you don't need an appointment or anything and it's all free.

是的，你不需要預約什麼的，而且都是免費的。

Okay, awesome.

好吧，真棒。

Great.

好極了

Thank you.

謝謝。

I'm heading out right now to recycle some old hard drives.

我現在正要去回收一些舊硬盤。

I've got about 40, 50 plus hard drives I need to recycle.

我有 40、50 多個硬盤需要回收。

And so I need to go somewhere I've never been before.

是以，我需要去一個我從未去過的地方。

I'm going to try to use my Google Maps on this phone.

我要嘗試在這部手機上使用谷歌地圖。

But I'm not sure if it's going to work, if it's going to crash.

但我不確定它是否會成功，是否會崩潰。

So as a backup, I'm going to print off some directions.

是以，作為備份，我要打印一些說明。

This is old school.

這是老式的。

This is what I used to do back in high school, when there was just MapQuest and you had no GPS on your phone.

這是我在高中時常做的事，那時只有 MapQuest，手機上也沒有 GPS。

So I'm not looking forward to it, to be honest.

所以，說實話，我並不期待。

All righty, so let us see.

好吧，讓我們來看看。

I got to put in my address here.

我得在這裡輸入我的地址

I have serious...

我有嚴重的...

I accidentally closed out of it.

我不小心關閉了它。

Now I got to do it again.

現在我得再做一次。

All right, let's see if this works.

好吧，讓我們看看這是否有效。

Directions, your location.

方向，您的位置。

Could not determine your precise location.

無法確定您的準確位置。

After 15 minutes of unsuccessfully trying to get Google Maps to work on my phone, I gave up and went with the printed directions instead.

在嘗試讓谷歌地圖在我的手機上運行 15 分鐘未果後，我放棄了，改用打印出來的路線圖。

Oh, there it is.

哦，原來在這兒。

All righty, so I did manage to find the recycling center.

好了，我終於找到了回收中心。

It actually wasn't too difficult, but I did have to pay a lot more attention to the road signs where I was going, which is probably a good thing.

實際上，這並不難，但我確實得多注意一下我要去的地方的路標，這也許是件好事。

I should probably pay attention while I'm driving.

我開車的時候應該注意點。

Doing this one time, not a big deal.

就這一次，沒什麼大不了的。

I can print out, you know, maps.

我可以打印地圖。

But if I had to do this like five times a week, there's absolutely no way I could do it.

但如果要我一週做五次，我絕對做不到。

So this is becoming a problem.

是以，這正在成為一個問題。

I don't think having a flip phone full time, at least with my life, would work out.

我不認為全職使用翻蓋手機，至少在我的生活中是這樣的。

Works for my dad, might not work for me.

對我爸有用，對我可能沒用。

And there were some other areas where I started to miss my smartphone.

在其他一些領域，我開始懷念我的智能手機。

Some small things like writing down notes, creating grocery lists, printing off my flight itinerary for our trip to Australia.

一些小事情，比如寫筆記、製作雜貨清單、打印我們去澳洲旅行的班機行程表。

I have to print out my travel itinerary, my flight.

我必須打印出我的旅行路線和班機。

I have to print out my visas that I have and the travel exemption that I've got to travel to Australia during COVID.

我必須打印出我的簽證和在 COVID 期間前往澳洲的旅行豁免。

So that's what I'm doing now.

這就是我現在要做的。

Overall, with the pandemic, I spent most of my time at home.

總之，由於大流行病，我大部分時間都待在家裡。

So it wasn't a huge problem, but this would have been much more painful during more normal circumstances.

是以，這並不是一個大問題，但在更正常的情況下，這會更加痛苦。

And there were some unexpected things that I missed about my smartphone, like capturing photos and videos.

我還意外地懷念智能手機的一些功能，比如拍攝照片和視頻。

When I look back over the past few years, almost every single photo and video that I have was taken with a phone.

回顧過去幾年，我幾乎所有的照片和視頻都是用手機拍攝的。

These are now a collection of memories.

現在，這些都成了記憶的集合。

And so if I were to stick with an experiment like this for longer than a year, I would worry that I wouldn't be able to capture as many of those memories as I would like.

是以，如果我堅持這樣的實驗超過一年，我會擔心我無法如願捕捉到那麼多的記憶。

If you were wondering, yes, this flip phone does have a camera.

如果你想知道，是的，這款翻蓋手機確實有攝像頭。

It takes videos and photos.

它可以拍攝視頻和照片。

But as you can see, the quality is not very good.

但正如你所看到的，品質不是很好。

But as my time with my flip phone grew, I still couldn't shake this idea that the costs of having a smartphone might outweigh the benefits.

但隨著我使用翻蓋手機時間的增長，我仍然無法擺脫這樣的想法：擁有智能手機的成本可能會超過它的好處。

So this whole experience is really getting me to think about what we trade for convenience.

是以，這整個經歷真的讓我開始思考，我們用什麼來換取便利。

You know, I think about the conveniences, the luxuries that we now have, being able to get anywhere we want, hop in the car, plug in an address in our GPS.

你知道，我想到了我們現在所擁有的便利和奢華，我們可以去任何我們想去的地方，跳上車，在我們的全球定位系統中插入一個地址。

We don't even need to think about it.

我們想都不用想。

We take that for granted every day.

我們每天都認為這是理所當然的。

Same thing with messaging, phone, taking notes on our phone.

用手機發資訊、打電話、記筆記也是一樣。

All of these tools we take for granted because we have them.

我們認為所有這些工具都是理所當然的，因為我們擁有它們。

And for many of us, we've always had them.

而對於我們中的許多人來說，我們一直都擁有它們。

And removing them is a pain in the ass.

移除它們也很麻煩。

But it's kind of crazy to think that we trade so many times our happiness for convenience.

但想到我們用無數次的幸福來換取便利，這就有點瘋狂了。

And even in this experience, it's very challenging.

即使是這樣的經歷，也非常具有挑戰性。

And I couldn't imagine not going back to a smartphone because of the convenience.

我無法想象因為方便而不使用智能手機。

Because I could hop into my car, plug in an address on my phone, and I don't even have to think about it.

因為我可以跳進車裡，在手機上輸入一個地址，想都不用想。

And there's times that by a hundred with all these tools that I use every single day.

我每天都要使用這些工具，有時甚至要使用上百次。

And so it's crazy, though, that it comes at the cost of our happiness.

不過，以犧牲我們的幸福為代價也太瘋狂了。

I don't know what I'm going to do, you know, at the end of this 30 days.

我不知道這 30 天結束後我會做什麼。

Like, I know that the smartphone as I currently use it, it's not working.

比如，我知道我現在使用的智能手機無法正常工作。

But how am I going to be able to take advantage of the tools without those tools taking advantage of me?

但是，我怎樣才能利用這些工具，而不被這些工具利用呢？

All righty, so the time has come.

好了，時間到了。

I have officially finished up my 30 days with a flip phone and I learned a lot.

我正式結束了使用翻蓋手機的 30 天，學到了很多東西。

Really, this experience has taught me, just like so many of the other digital minimalism experiments I've practiced with in the past, just how dependent I become on my phone and how easy it is for me to fill up all those in-between moments of my day with a glowing screen.

真的，這次經歷讓我明白了，就像我過去進行的許多其他數字極簡主義實驗一樣，我是多麼依賴我的手機，我是多麼容易用一個發光的螢幕來填滿我一天中所有的間隙時間。

I do complete this 30 day experiment feeling more focused than I have in a while, feeling refreshed.

在完成這 30 天的實驗後，我確實感到比以往任何時候都更加專注，神清氣爽。

And I feel like it's taught me a lot about myself.

我覺得這讓我對自己有了很多認識。

Now, this is probably the most extreme digital minimalism experiment that I've ever done.

現在，這可能是我做過的最極端的數字極簡主義實驗了。

I've quit social media before.

我曾經退出過社交媒體。

I've experimented with different rules.

我嘗試過不同的規則。

This was really an opportunity for me to completely detach from the technology that I had become so accustomed to.

對我來說，這確實是一個完全脫離我已經習以為常的技術的機會。

Now, locking up my smartphone for 30 days certainly didn't solve all of my problems.

現在，把我的智能手機鎖上 30 天肯定不能解決我所有的問題。

There were other ways that I found myself getting distracted.

我發現自己還有其他一些分心的方式。

As I started to transition out of using a flip phone back to my smartphone, I want to do it in a much more intentional way.

當我開始從使用翻蓋手機過渡到使用智能手機時，我想用一種更有意識的方式來做這件事。

Of course, I'm only human and I will likely slip up and, you know, go back down these rabbit holes where I wake up first thing in the morning and check my phone.

當然，我也是人，我也可能會失誤，你知道的，我可能會回到這些兔子洞裡，早上醒來第一件事就是看手機。

But for the most part, I want to really set up guardrails and rules to make sure that I'm getting the most out of my phone without my phone using me, without me feeling like I'm serving my phone.

但在大多數情況下，我希望能真正建立起警戒線和規則，以確保我能最大限度地利用手機，而不是讓手機利用我，讓我感覺自己是在為手機服務。

And so the experiments have really just begun, but I'm definitely looking forward to entering 2021.

是以，實驗才剛剛開始，但我非常期待進入 2021 年。

It's hard living like it's 1990.

像 1990 年那樣生活是很難的。

The new year is upon us and it's the perfect time to invest in yourself.

新的一年即將到來，這正是投資自己的最佳時機。

If you want to learn more about my course called Simple Habits, go to slowgrowth.com slash Simple Habits.

如果你想進一步瞭解我的課程 "簡單習慣"，請訪問 slowgrowth.com slash Simple Habits。

Thanks for watching and I'll see you next year.

感謝觀看，明年再見。