But if you take a second to think about what you watch, you'll realize that about half the time you spend on YouTube is unproductive, and the other half is just not productive.

但是，如果你花點時間想想你都看了些什麼，你就會意識到，你花在 YouTube 上的時間大約有一半是無益的，而另一半則是毫無益處的。

There's really no way to sugarcoat it.

真的沒辦法粉飾它。

It's pretty much entirely just wasted time.

這幾乎完全是浪費時間。

So one day, I finally decided to quit watching YouTube, but what I quickly found is that most of the advice out there isn't really that helpful.

於是有一天，我終於決定放棄觀看 YouTube，但很快我就發現，大部分的建議其實都沒什麼用。

It's almost always a bit too extreme, and it's a bit too restrictive, and it's hard to actually follow.

它幾乎總是有點過於極端，有點過於嚴格，很難真正遵循。

And that eventually led me to figure out that it doesn't work to just cut out YouTube entirely, and honestly, you shouldn't, because entertainment is fine to consume once in a while.

這最終讓我明白，完全戒掉 YouTube 是行不通的，而且老實說，你也不應該戒掉，因為偶爾娛樂一下也是可以的。

And besides, some things you can't easily learn from a book, like how to tie a tie, or how to pressure wash a driveway.

此外，有些東西並不能輕易從書本上學到，比如如何系領帶，如何高壓清洗車道。

Sometimes you need to look up a video on YouTube, but besides that, most videos, like the ones you get recommended on the homepage or in the suggestions, most of those videos are just filler.

有時，你需要在 YouTube 上查找某個視頻，但除此之外，大多數視頻，比如主頁或建議中推薦的視頻，都只是一些填充視頻。

They're not that fun to watch, they're not that relaxing to watch, and if we're being honest, they're usually not productive either.

它們看起來沒那麼有趣，也沒那麼讓人放鬆，老實說，它們通常也沒什麼成效。

They basically just fill up time.

它們基本上只是在填滿時間。

I remember seeing this TED talk one time, and the guy pulled up a graphic, and it said that for young people, out of all the time you have left in your life, that's not spent on sleeping, eating, driving, working, hygiene, or doing chores, 93% of it will be spent looking at a screen.

我記得有一次在 TED 上看到這樣一個演講，演講者調出了一張圖表，上面說，對於年輕人來說，在你生命中剩下的所有時間中，如果不是用來睡覺、吃飯、開車、工作、搞衛生或做家務，93% 的時間都是用來看螢幕的。

And I looked at that, and I thought, huh, couldn't ever be me.

我看了看，心想，哼，不可能是我。

So while you shouldn't quit watching YouTube entirely, here's an easy method I found to at least stop being addicted to it.

是以，雖然你不應該完全戒掉觀看 YouTube 的習慣，但我發現了一個簡單的方法，至少可以讓你不再沉迷於此。

Step one is the strongest and most effective step, and it's to start consciously recognizing that your YouTube suggested feed is pretty much 99% useless.

第一步是最有力、最有效的一步，那就是開始有意識地認識到，你的 YouTube 建議提要 99% 都是無用的。

I always knew that certain videos, like stream clips and commentary videos and funny videos, were a waste of time.

我一直都知道，某些視頻，比如流媒體剪輯、評論視頻和搞笑視頻，是在浪費時間。

But I didn't realize that podcast clips, educational videos, self-development videos, were also a waste of time.

但我沒想到，播客剪輯、教育視頻、自我發展視頻也是在浪費時間。

I was convincing myself it was productive to watch them, but if you open up the homepage for 10 seconds, and you just don't click on anything, and you really look at what it's serving you, you realize none of these videos have changed anything for you in the past, and they probably won't change anything now.

我一直在說服自己看這些視頻是有益的，但如果你打開主頁 10 秒鐘，不點擊任何東西，認真看看它為你提供了什麼服務，你就會意識到這些視頻過去沒有給你帶來任何改變，現在可能也不會帶來任何改變。

You click it, you watch it, you think you're getting something out of it, but 99% of the time, you come out of it the exact same person, doing the exact same actions.

你點擊它，你觀看它，你以為你從中得到了什麼，但 99% 的時間裡，你出來的時候還是同一個人，做著完全一樣的動作。

Realize that every time you get a suggested video, that specific video realistically won't change anything.

要知道，每當你收到一個推薦視頻時，該視頻實際上並不會改變什麼。

And that is the trick to stop binge-watching YouTube.

這就是停止狂看 YouTube 的訣竅。

Blocking the website, turning on restrictions, downloading extensions, that all works, but it's way more effective to just look at a video straight in its eyes, and just have no desire to watch it.

屏蔽網站、打開限制、下載擴展程序，這些方法都能奏效，但更有效的方法是直視視頻，讓它無心觀看。

Then, step two is the second line of defense.

然後，第二步是第二道防線。

I don't find it that useful to download an app blocker, or a website blocker extension, because it's so restrictive, you just want to immediately turn it off.

我不覺得下載應用程序攔截器或網站攔截器擴展有多大用處，因為它限制太多，你只想馬上把它關掉。

So instead, the best thing I found for your computer is an extension called Untrap for YouTube.

是以，我為你的電腦找到的最佳選擇是一個名為 "Untrap for YouTube "的擴展。

Just search it up, it's free.

只要搜索一下，它是免費的。

What it does, is it allows you to customize pretty much everything you see on YouTube.

它允許你自定義 YouTube 上的幾乎所有內容。

You can turn off shorts, so they're just gone.

你可以關閉短褲，讓它們消失不見。

You can even completely hide the suggestions, if you want.

如果你願意，甚至可以完全隱藏建議。

But for the homepage, I like to keep the suggestions, and just turn off infinite scrolling.

但對於主頁，我喜歡保留建議，只是關閉無限滾動。

That way you have about 20 videos to choose from, and then that's it.

這樣你就有大約 20 個視頻可供選擇，僅此而已。

You can't just keep scrolling down until you find a good one.

你不能一直向下滾動，直到找到一個好的。

Eventually, when you actually go into a video, you can disable the title, the views, the description, the buttons, so you can't click on the channel.

最終，當你真正進入視頻時，你可以禁用標題、視圖、描述和按鈕，這樣你就無法點擊頻道。

You can turn off suggestions in the comments too, and you can also turn on grayscale, so that every video you watch isn't black and white.

你也可以關閉評論中的建議，還可以打開灰度，這樣你觀看的每個視頻就不是黑白的了。

So you get the video, but it's just less stimulating, less distracting, and you have no option to go down the suggested video's rabbit hole.

是以，你能看到視頻，但它不那麼刺激，不那麼讓人分心，而且你無法選擇進入建議視頻的兔子洞。

And for your phone, you can get this app called ScreenZen.

至於你的手機，你可以下載這款名為 ScreenZen 的應用程序。

It won't block YouTube, but every time you open the YouTube app, it'll pause for 5, 10, 30, 100 seconds.

它不會阻止 YouTube，但每次打開 YouTube 應用程序時，都會暫停 5 秒、10 秒、30 秒或 100 秒。

You get to choose how long, and it'll show you an unskippable message that you can also customize.

您可以選擇多長時間，它還會向您顯示一條不可跳過的資訊，您也可以對其進行自定義。

I recommend you make it something insulting.

我建議你用一些侮辱性的詞語。

After the 5 seconds are up, you can choose to unlock the app for a few minutes at a time, or to just not open it at all.

5 秒鐘結束後，您可以選擇每次解鎖幾分鐘，或者乾脆不打開。

And if your insult is good enough, you probably won't want to.

如果你的侮辱足夠好，你可能就不會想這樣做。

But the best feature, at least for me, is that you could separately block YouTube Shorts.

但最好的功能，至少對我來說，是可以單獨屏蔽 YouTube 短片。

I don't know how they made this feature, but you can make it so that even if you unlock the YouTube app, you'll get a separate warning if you try to watch a YouTube Short.

我不知道他們是如何實現這一功能的，但你可以這樣做，即使你解鎖了 YouTube 應用程序，如果你試圖觀看 YouTube 短片，也會收到單獨的警告。

And I hate to admit this, but lately, YouTube Shorts has been unironically getting pretty good.

我不想承認這一點，但最近，YouTube 短片不折不扣地變得相當不錯。

So if you also find yourself shamefully watching them and enjoying them, this app will catch you in 4K every time.

是以，如果你也發現自己羞於觀看並樂在其中，那麼這款應用程序每次都能以 4K 格式捕捉到你。

Step 3 is now, replace the habit.

第三步就是現在，取代習慣。

Now that you have a bunch of extra free time, you want to fill that free time with something that's not just other social media.

現在你有了大把額外的空閒時間，你想用其他社交媒體以外的東西來填補這些空閒時間。

You can use this time to read, study, exercise, go outside, go to events, or even record your own videos and upload them once every 3 months.

您可以利用這段時間閱讀、學習、鍛鍊、外出、參加活動，甚至錄製自己的視頻，每 3 個月上傳一次。

By the way, I'm collecting donations in the form of subscribes to fund the next video.

順便說一句，我正在以訂閱的形式募集捐款，為下一部視頻提供資金。