Name: 如何重新找回活力（不是你想的那樣） (How to feel alive again (It’s not what you think))
Uploaded: 2025-03-15T10:27:31.000Z
Duration: 17 min 53 s

情態副詞

What if I told you that every day, something is quietly stealing your life?

如果我告訴你，每天都有一些東西在悄悄地偷走你的生活，你會怎麼想？

程度副詞

Not just your time, but your experiences, your growth, your memories, and even your relationships.

不僅僅是你的時間，還有你的經歷、你的成長、你的記憶，甚至你的人際關係。

Studies show that people check their phones an average of 144 times a day.

研究表明，人們平均每天查看手機 144 次。

That's like approximately once every 10 minutes you are awake.

這就相當於你大約每醒 10 分鐘就會醒來一次。

When I looked at my screen time report and saw 8 hours daily, I was shocked.

當我看到我的螢幕時間報告，看到每天 8 小時的螢幕時間時，我震驚了。

But I convinced myself that it wasn't that bad, you know, like everyone's doing it.

但我說服自己，這並沒有那麼糟糕，就像每個人都在做的那樣。

But then, I did the math. 8 hours a day is 56 hours every week.

但後來，我算了一筆賬。每天 8 小時等於每週 56 小時。

And almost like 3000 hours a year, that's like 124 days. 4 entire months of my year, gone.

一年差不多 3000 個小時，也就是 124 天。我一年中整整 4 個月的時間就這麼沒了。

一個星期天晚上，我意識到了這一點。

You know that feeling, like you're lying in a bed, scrolling through Instagram, TikTok, or whatever app you choose, for the third hour, and you suddenly feel this wave of emptiness.

你知道那種感覺，就像你躺在床上，在Instagram、TikTok或任何你選擇的應用程序上滾動瀏覽了三個小時，突然感到一陣空虛。

You know, you think like, where did the weekend go?

你知道，你會想，週末都去哪兒了？

Why do I feel like I've done nothing with my life?

為什麼我覺得自己一生一事無成？

I call it the Sunday night regret syndrome, because it happens to me every single Sunday.

我把它叫做 "週日晚上後悔綜合症"，因為我每個週日都會遇到這種情況。

And it actually happened to me like gradually, you know, my friends would text asking to grab a dinner or catch a movie.

我的朋友們會給我發簡訊，約我一起吃晚飯或看電影。

And then I would say like, I'll let you know, and then completely forget as I fell into another scrolling hole.

然後我會說 "我會告訴你的"，然後就完全忘記了，因為我又掉進了一個滾動的洞裡。

And after a while, the invitations slowed, then stopped altogether.

過了一段時間，邀請的速度慢了下來，後來就完全停止了。

Like it wasn't until I messaged a friend about weekend plans and got the response of like, oh, we stopped asking you months ago, that I realized what I've done.

直到我給朋友發消息詢問週末計劃，得到的回覆是 "哦，我們幾個月前就不問你了"，我才意識到自己做了什麼。

I had traded real connections for digital ones.

我用真實的聯繫換來了數字的聯繫。

And you might be experiencing digital theft if you say, I don't have time for things you care about, but somehow find hours for scrolling.

如果你說："我沒時間做你關心的事情，但不知怎麼卻有時間瀏覽網頁。"那麼你可能正在經歷數字盜竊。

You try to cut back, but find yourself right back at it a few days later.

你試著減少運動量，但幾天後又發現自己又開始運動了。

You feel physically tired, but can't sleep without checking your phone one last time before going to bed.

你感到身體疲勞，但如果不在睡前最後一次查看手機，就無法入睡。

Or you're often physically present, but mentally elsewhere.

或者說，你經常身體上在，但精神上卻在別處。

We tell ourselves so many lies to justify this behavior, right?

我們對自己撒了那麼多謊來為這種行為辯護，對嗎？

But there's no such thing as quick check, is there?

但沒有快速檢查這回事，不是嗎？

But do you really need to check it at dinner?

But why do you feel more drained afterward?

但為什麼事後你會感到更疲憊呢？

What's really happening is that each notification, each vibration hijacks our attention.

真正的情況是，每一個通知、每一個振動都劫持了我們的注意力。

And research shows that it takes an average of like 23 minutes to fully refocus after an interruption.

研究表明，中斷後平均需要 23 分鐘才能完全重新集中注意力。

So that like two second check actually costs you much more.

是以，兩秒鐘的檢查實際上要花費更多的時間。

And here's what the most digital detox advice gets wrong.

以下是大多數數字戒毒建議的錯誤之處。

They focus on what you are losing rather than what you are gaining.

他們關注的是你失去了什麼，而不是你得到了什麼。

They treat the symptom without addressing the cause.

So today I'm going to share what actually worked for me, not just to use my phone less, but to feel more alive in the time I've reclaimed.

是以，今天我將與大家分享對我來說真正有效的方法，不僅能讓我少用手機，還能讓我在收回的時間裡感覺更有活力。

I actually like cut my screen time in half from 8 hours to 4 hours.

實際上，我喜歡把螢幕時間減少一半，從 8 小時減少到 4 小時。

And I'm still working on it because 4 hours is still a lot in my opinion.

我還在努力，因為在我看來，4 個小時還是太多了。

But even that change has transformed my life in a ways I never expected.

但即便是這樣的變化，也以我從未預料到的方式改變了我的生活。

Let's just jump into like immediate actionable things that you can start doing from today.

我們現在就來談談你從今天開始就可以立即行動的事情。

Because there's no meaning if I'm like talking and talking and talking and then, you know, you get nothing that you can apply right now.

因為如果我不停地說啊說啊說啊說啊，然後你知道，你什麼也沒得到，你現在就可以應用，那就沒有意義了。

First, let's tackle the notification audit.

Right now your phone is hijacking your attention, according to a research, 144 times a day, fragmenting your focus and destroying your productivity.

據一項研究顯示，現在你的手機每天都會劫持你的注意力 144 次，分散你的注意力，破壞你的工作效率。

Go into your settings right now and turn off all notifications.

立即進入設置，關閉所有通知。

Accept calls and text from actual humans who matter to you.

接受與您息息相關的真人來電和簡訊。

Not groups, not apps, not emails, just direct human connection.

不是群組，不是應用程序，不是電子郵件，只是直接的人際交往。

Okay, like this simple step actually reduces the attention residue effect that's making it hard for you to concentrate on anything meaningful, especially if you have Apple Watch.

好吧，就像這個簡單的步驟實際上減少了注意力殘留效應，這種效應讓你很難集中精力做有意義的事情，尤其是如果你戴著 Apple Watch。

Second, schedule dedicated communication blocks.

When you constantly check messages throughout the day, you are never fully present anywhere.

當你一天到晚不停地查看資訊時，你就永遠無法全身心地投入到任何地方。

Instead, block two to three specific times in your calendar.

取而代之的是，在你的日程表中安排兩到三個特定的時間。

I recommend like one in the morning, one during midday and one around like evening time for checking and responding to all messages.

我建議早上、中午和傍晚各使用一個，以便檢查和回覆所有資訊。

During these like 15 minute blocks, you are fully engaged with communication.

在這 15 分鐘的時間段裡，你可以全身心地投入到交流中。

And outside of these blocks, you are fully present in your own life.

在這些障礙之外，你完全存在於自己的生活中。

Like this prevents the exhausting context switching that is depleting your mental energy.

這樣就能避免令人精疲力竭的上下文切換，以免耗盡你的腦力。

And it also helps you to get through your messages, like all of them.

Because I used to look at my like notifications, especially after I got like Apple Watch, I was constantly getting a notification.

因為我經常看我的通知，尤其是在我買了 Apple Watch 之後，我經常收到通知。

I would be like, oh, I need to reply to that, I need to reply to that.

我會想，哦，我得回覆一下，我得回覆一下。

But now, because I have like dedicated time blocks to replying people, now I am fine with just not replying right away because I know I have a block to respond to that person, you know.

但現在，因為我有專門的時間塊來回復別人，所以現在我可以不馬上回復，因為我知道我有時間塊來回復那個人，你知道的。

I am more able to focus on whatever I'm doing right now because it doesn't matter and I don't get that notification.

我更能專注於我現在正在做的事情，因為它並不重要，我也不會收到通知。

Third, use technology to fight technology.

So I personally use Apollo and it helps you like block distracting apps during specific time periods.

是以，我個人使用 Apollo，它可以幫助你在特定時間段內屏蔽分心的應用程序。

One is working time block and the other one is deep focus at night time.

一個是工作時間塊，另一個是夜間深度聚焦。

And one thing that I actually love about Apollo is that you can do it with your friends.

實際上，我最喜歡阿波羅的一點是，你可以和朋友一起做。

And it's, I think, more like fun to block apps with your friends and turn it into a challenge.

我認為，與朋友一起屏蔽應用程序並把它變成一項挑戰，更像是一種樂趣。

And you can have like same blocks together, for example, during dinner time and use that like blocked time with no phone time together and spend it to deepen your relationships, to actually have a conversation during dinner or lunchtime.

你們可以有相同的時間段，比如在晚餐時間，利用這些沒有電話的時間段來加深你們之間的關係，在晚餐或午餐時間進行交談。

And like you can see each other's screen time too.

就像你們也能看到對方的出鏡時間一樣。

So it becomes kind of like a challenge and I personally really love it.

是以，這就像是一種挑戰，我個人非常喜歡這種挑戰。

And I'm not sponsored, I just love Apollo, okay?

我不是贊助商，我只是愛阿波羅，好嗎？

And the fourth one is establish a one hour no phone zone today.

第四條是在今天設立一小時無電話區。

You know, choose a specific hour, perhaps maybe dinner time or first hour after work or maybe before going to bed and physically place your phone in another room with notifications off.

你知道，選擇一個特定的時間，也許是晚餐時間，也許是下班後的第一個小時，也許是睡覺前，把你的手機放在另一個房間裡，關閉通知。

Like take your time to enjoy your dinner with your family or with friends or even alone, you know, like we need some time alone.

比如花點時間和家人或朋友一起享用晚餐，甚至獨自享用，你知道，我們需要一些獨處的時間。

Take this time to actually deepen your connection with others or with your own thoughts.

利用這段時間，切實加深與他人或自己思想的聯繫。

The next one is to redesign your morning routine.

其次是重新設計你的晨間作息。

Like your brain is most receptive and creative in the first 30 minutes after waking up, according to research, I don't know.

根據研究，你的大腦在起床後的前 30 分鐘最容易接受，也最有創造力，我不知道。

And most of us waste this neurological goldmine on emails and social media.

而我們中的大多數人卻將這一神經金礦浪費在電子郵件和社交媒體上。

So instead, I want you to try this, okay?

所以，我想讓你試試這個，好嗎？

When you wake up tomorrow, before reaching your phone, sit up fully in your bed or like, I don't know, feet on the floor and take some deep breaths while mentally scanning what matters today.

明天起床後，在拿手機之前，先從床上坐起來，或者雙腳踩在地板上，深呼吸，同時在腦海中掃視一下今天重要的事情。

I know it sounds cheesy, but stay with me, it works, okay?

我知道這聽起來很俗氣，但請聽我說，這很有效，好嗎？

And identify one specific thing you actually want to accomplish or experience.

並確定一件你真正想要完成或體驗的具體事情。

只是，你知道，只是想想而已。

And only then, if you need to check your phone, set a timer for five minutes to prevent the morning scroll trap.

只有這樣，如果你需要看手機，才會設置一個五分鐘的計時器，以防止早晨的滾動陷阱。

Or if you're lazy like me, you can set this on opal and have like a dedicated block time for morning routine that allows you to check your phone only for like a limited time before blocking the apps again.

或者，如果你像我一樣懶，也可以在蛋白石上進行設置，為早晨的例行工作設置一個專門的屏蔽時間，讓你在再次屏蔽應用程序之前，只能在有限的時間內查看手機。

It does it automatically and you don't have to like schedule it again and again.

它可以自動完成，你不必反覆安排時間。

And like doing this simple practice reclaims your most valuable mental real estate and sets an intentional direction for your day.

就像做這個簡單的練習一樣，收回你最寶貴的精神財富，併為你的一天設定一個有意識的方向。

I feel like it's one of the easy fixes that really transformed my mornings.

我覺得它是真正改變我早晨生活的簡單方法之一。

The another one that I want you to do is that a phone-free wind down.

我想讓你們做的另一件事是，無電話收心。

You can also set up a wind down like night time opal deep focus block which doesn't allow you to like open any apps and it also protects you from deleting the app.

您還可以設置夜間蛋白石深焦攔截等自動關閉功能，這樣就不允許您打開任何應用程序，還能防止您刪除應用程序。

So if you even like delete the opal, it will still keep blocking the apps which helped me a lot.

是以，即使你刪除了蛋白石，它也會繼續阻止應用程序，這對我幫助很大。

字幕列表影片播放

如何重新找回活力（不是你想的那樣） (How to feel alive again (It’s not what you think))

constantly

specific

discipline

mental