Name: 這個改變竟然戒掉我的手機成癮症！📱🤯 (This 1 change cured my phone addiction)
Uploaded: 2025-11-19T17:02:23.000Z
Duration: 3 min 4 s

This one change cured my phone addiction grayscale.

這個改變治好了我的手機成癮灰階。

情態副詞

So social media is my job, which means I can mentally gymnastic my way into thinking that looking at memes is research.

所以社交媒體是我的工作，這意味著我可以在腦袋裡做體操，讓我覺得看迷因也是在做研究。

轉承詞

So instead I found some scientifically backed methods to combat phone addiction.

所以我找到了一些科學實證的方法來對抗手機成癮。

And most notably this study had a lot of helpful tips.

其中最值得一提的是，這項研究有很多有用的技巧。

First, the most effective method was grayscale.

So if you have an iPhone you can shortcut this by going into your settings accessibility color scale and adding it as a shortcut so that three taps on your side button immediately puts it into grayscale mode.

所以如果你有 iPhone，你可以到設定、無障礙設定、色彩濾鏡，並將其加入捷徑，這樣點三下側邊按鈕就能立刻進入灰階模式。

By stripping away all the neuron stimulating colors on your phone, you're less motivated to check it and more likely to put it down sooner when you do.

透過移除手機裡所有刺激神經元的顏色，你會比較不想滑手機，而且即使滑了也比較容易放下。

This has single handedly changed how much I do not use my phone when I'm trying to have like creativity writing time.

這獨自改變了我嘗試進入創意寫作時間時，我有多麼少用手機。

Next, removing social media notifications.

So I basically turned off my notifications on everyone except for who I follow because we have to be a little bit realistic.

所以我基本上關掉了除了我追蹤的人之外的所有通知，因為我們必須有點現實。

Instagram DMs are basically texts these days.

Instagram 私訊現在根本就像是簡訊一樣。

The third thing was putting social media icons off your home screen.

第三件事是把社交媒體的圖示移出你的主畫面。

So putting them in a folder instead, making them slightly less accessible one click away, is just enough time for your brain to convince you not to open that folder.

所以把它們放到資料夾裡，讓它們稍微難取得一點，只要多點一下，你的大腦就有足夠的時間說服你不要打開那個資料夾。

And finally, putting your phone away from your bed in the evening.

最後，晚上把手機放在離床遠一點的地方。

I know that most of us use our phone alarms to wake up, so I will basically put my phone in the bathroom so that I can still hear the alarm in the morning.

我知道我們大多數人都用手機鬧鐘叫醒，所以我會把手機放在浴室，這樣早上我還是聽得到鬧鐘。

But it's far enough away that it would be very annoying for me to get out of my comfy cozy time to go.

但它離得夠遠，我會覺得很惱人，要離開我舒適愜意的時光去拿。

The results of this study were all positive.

Participants experienced less screen time, more sleep, more productivity, more reclaimed time for social interactions and leisure activities, and

參與者減少了螢幕使用時間，增加了睡眠、生產力、找回了更多社交互動和休閒活動的時間，並且

Since I started using grayscale and some of these tips, I've experienced all of those benefits.

自從我開始使用灰階和這些小撇步後，我也體驗到了所有這些好處。

Thank you to Squarespace for sponsoring today's episode.

感謝 Squarespace 贊助今天的節目。

My dad Squarespace makes it easy for creators like myself to monetize your content and expertise in whatever way fits your business.

我的爸爸 Squarespace 讓像我這樣的創作者，能夠輕鬆地將你們的內容和專業知識變現，以任何適合你們事業的方式。

So they have member areas which basically lets you unlock a new revenue stream for your business.

所以他們有會員專區，基本上可以為你的事業解鎖新的收入來源。

And it'll free up time in your schedule because you can then sell access to gated content like videos, online courses or newsletters.

這也會釋放你行程中的時間，因為你可以出售對付費內容的存取權，像是影片、線上課程或電子報。

Squarespace also offers online booking and scheduling so it's easy for your clients to just like schedule classes or sessions and they can just have access to your availability and reschedule online so you don't have to deal with any of that if you are a content creator like myself.

Squarespace 也提供線上預約排程，讓你的客戶可以輕鬆預約課程或諮詢，他們可以直接查看你的可用時間並線上重新預約，如果你是像我一樣的內容創作者，就不必處理這些事。

Using video Squarespace also has Video Studio where you can create pro level videos effortlessly and this app will help you make engaging content and share that content so that you can just tell your story, grow your audience and drive sales.

使用影片 Squarespace 還有 Video Studio，你可以輕鬆製作專業級影片，這個應用程式會幫助你製作引人入勝的內容並分享，這樣你就可以講述你的故事、增加你的觀眾並帶動銷售。

Go to squarespace.com for a free trial and whenever you're ready to Launch, go to squarespace.com anna and use code Anna for 10% off your first purchase of a website or domain.

前往 squarespace.com 進行免費試用，當你準備好推出時，前往 squarespace.com anna 並使用代碼 Anna，即可享有首次購買網站或網域的 10% 折扣。

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這個改變竟然戒掉我的手機成癮症！📱🤯 (This 1 change cured my phone addiction)

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