And we see that a lot of times online where people make poor decisions, and then their lives are affected in pretty dramatic ways.

我們經常看到網路上很多人因為做了不好的選擇而導致生活遭逢巨變。

But I think it's important to step back with kids and help them understand, "How can you be more intentional about how you're spending your time online?" and "How can you align those with your values?”

但我覺得退一步，幫助子女了解「如何更好地掌控上網時間安排」和「如何讓上網行為與自身價值觀相符」是很重要的。

The smartphone was only really released about 10 or 12 years ago, so all these apps are new for parents as well.

智慧型手機其實在 10 至 12 年前才正式問世，所以這些應用程式對家長來說也是新事物。

Kids are going through some treacherous terrain when it comes to technology and social media use.

當涉及科技和使用社群軟體，孩子們可說是踏進了危險之地。

But we also need to understand that they're using technology for some positive things: learning, understanding, communicating.

但我們也必須了解，他們也將科技運用在好的地方：學習、理解和溝通。

So when we do that, we become more open to helping kids in an objective way that protects them from some of the detrimental, draining, and dangerous things that may happen online or in real life.

當我們這麼做時，我們會更能夠用客觀的方式保護孩子，讓他們免於網路上或現實生活中有害、耗損精力、危險事物的傷害。

So where do I start? What do I do?

所以我要怎麼開始？該做什麼呢？

The first is this idea of developing awareness.

第一步是要建立意識。

Learn what apps your kids are using; learn how to use them.

了解孩子在使用哪些應用程式，並學會用它們。

Download them on your phone.

把它們下載到你的手機。

And then, you can come from a framework that's more objective, rather than coming from a place of fear and telling kids they can never use something.

接下來，你就可以更客觀地看待它們，而不是用害怕心態面對，進而告誡小孩不准使用某個東西。

The second thing is creating opportunities for daily and weekly digital detox.

第二步是要安排每日和每週的電子產品戒除期。

Taking kid's phones and devices away at night can be a really easy way to do this.

一個很簡單的達成方法就是，在夜間沒收孩子的手機和其他電子產品。

And a lot of times kids will tell me, "You know, I don't want to tell my parents this, but I'm really grateful that they take my phone away at night because then I can tell my friends I'm not available after a certain hour.”

很多時候，會有小孩跟我說：「你知道嗎？我不想讓我爸媽知道，但我真的很感謝他們晚上沒收我的手機，這樣我就有藉口跟朋友說我到某個時間後就沒空了。」

Otherwise, it becomes this feeling of always online, always having to react.

否則，這會演變成需要隨時在線上、隨時回應的感覺。

And kids don't want that either.

孩子們也不想要那樣。

But they don't really know how to effectively self-regulate.

但他們不太知道該如何有效地自我約束。

And the third thing is helping kids figure out their "why".

第三點是幫助小孩釐清他們的「為什麼」。

Why you're reaching for your phone.

你為什麼伸手拿手機。

Or why you're posting.

或是你為什麼要貼文。

Or why you're taking so many photos when you're with friends.

或是和朋友在一起時，你為什麼要拍那麼多照片。

The idea is really to help kids identify and understand what is energizing for them and what is draining.

這個目的是幫助孩子了解，哪些東西能帶給他們能量，而哪些又是耗損精力的。

They have a choice in how they spend their time online.

他們可以選擇如何運用自己的上網時間。

They can opt in to experiences and opt out.

他們可以主動參與某些體驗，也可以選擇退出。

And that's a really empowering message.

那是一則很能賦予自主性的訊息。

And once they're given permission and understanding that they have choices, they actually start making really good ones that are in line with their own personal values.

一旦他們獲得許可並了解到自己有選擇權，他們就能夠開始做出與自身價值觀相符的良好選擇。