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How to break up with your phone
如何與手機分手
ON AVERAGE, AMERICANS SPEND about a quarter of their waking hours staring at their phones.
平均下來，美國人睜眼之后有四分之一的時間都在盯著手機看。
It’s a love-hate relationship: many of us would like to reduce our screen time—
這是一種愛恨交織的關系：我們中的許多人都希望減少刷手機的時間 -
but phones are so useful and enjoyable that we also don’t want to just cut them out of our lives.
問題是，手機這么有用，又這么好玩兒，我們并不希望它們從我們的生活中徹底消失。
My book How to Break Up With Your Phone is an evidence-backed plan for finding a middle ground.
我寫的《如何與你的手機分手》這本書就為大家提供了一個可靠的方案，來幫助大家找到折中的辦法。
One of the first steps?
首先應該做什么呢？
Install a time-tracking app like Moment or (OFFTIME) to gather data on your habits and track your progress.
安裝一款Moment或（OFFTIME）之類的時間記錄軟件，來收集您個人習慣方面的數據，同時跟進您的進度。
Another important step is to choose some phone-free activities that you enjoy—and set up your environment to help make them happen.
另一個重要的步驟是選擇一些您喜歡而且不需要用手機完成的活動 - 同時通過營造相應的環境來幫助你實現計劃。
Want to read more?
想多讀點兒書？
Put a book on your coffee table.
那就把書拿出來坐到桌邊讀。
Want to play music?
想來點兒音樂？
Take your instrument out of its case.
那就把播放器拿出來。
Want to spend more time with a friend?
想多和朋友親近？
Make real plans.
那就制定真正的計劃。
Phones can be time-sucking temptations or tools for finding deeper fulfillment—
手機既可以是耗費時間的誘惑，也可以是幫助大家充實自我的工具
it all depends on how we use them.
關鍵還得看我們怎么用。
