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。

That's like 242 hours a month.

這相當於一個月 242 個小時。

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。

And for what?

為了什麼？

I realized this one Sunday night.

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？

What did I actually do?

我到底做了什麼？

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。

Just like I do.

就像我一樣。

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？

We say like, I'll just check quickly.

我們會說，我很快就會檢查。

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

但沒有快速檢查這回事，不是嗎？

I need to stay connected for work.

我需要為工作保持聯繫。

But do you really need to check it at dinner?

但真的需要在晚餐時檢查嗎？

I'm just relaxing.

我只是在放鬆。

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.

他們治標不治本。

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。

I want you to take action today.

我希望你們今天就採取行動。

First, let's tackle the notification audit.

首先是通知審計。

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。

We're getting too many notifications.

我們收到太多通知了。

So here's what I want you to do.

所以，我希望你們這麼做。

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。

Okay, turn these notifications off.

好的，關閉這些通知。

Second, schedule dedicated communication blocks.

其次，安排專門的通信區塊。

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。

Like it used to be me, you know.

就像以前的我，你知道的。

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.

它還能幫助你讀完所有資訊。

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。

I get back to those people later on.

我稍後再談這些人。

Third, use technology to fight technology.

第三，用技術對抗技術。

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。

And I have two critical blocks.

我有兩個關鍵問題。

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。

Just, you know, just think about it.

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。

So it's, I think, really handy.

是以，我認為這真的很方便。

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。

And with this like no phone 30 minutes time, you can maybe journal, maybe meditate, maybe do some yoga or even read.

有了這 30 分鐘不打電話的時間，你也許可以寫日記，也許可以冥想，也許可以做瑜伽，甚至可以閱讀。

Like take that time to actually rest.

比如花點時間真正休息一下。

You know, like make it a habit to do something without your phone before going to bed because the blue light from screen suppresses melatonin production.

比如，養成睡前不玩手機的習慣，因為螢幕的藍光會抑制褪黑激素的分泌。

But beyond the physical effects, this practice actually creates like a boundary between, you know, constant digital stimulation and your own thoughts.

但除了身體上的影響外，這種做法實際上是在持續的數字刺激和你自己的想法之間建立了一個界限。

You will not only sleep better but begin to recognize your own voice and your thoughts among the noise of constant content.

您不僅會睡得更好，而且會開始在不斷的內容噪音中辨識出自己的聲音和思想。

And you don't have to do all of these like from tomorrow, but like start with one today and focus on what you're gaining instead of what you're restricting and what you are losing.

你不必從明天開始做所有這些事情，但可以從今天開始做一件，關注你正在獲得什麼，而不是你正在限制什麼，你正在失去什麼。

Now that we have created space in your life by reclaiming some hours, the question becomes, what will you fill with it?

既然我們已經在你的生活中創造了空間，收回了一些時間，那麼問題來了，你將用什麼來填充這些時間呢？

I feel like most videos don't talk about this.

我覺得大多數視頻都沒有提到這一點。

You know, everyone talks about reducing screen time, but after that, like what am I supposed to do, right?

你知道，每個人都在談論減少螢幕時間，但在那之後，我還能做什麼呢，對嗎？

Because like most people nowadays don't even have hobbies.

因為就像現在大多數人連愛好都沒有一樣。

I mean, I used to also not have a hobby.

我是說，我以前也沒有什麼愛好。

When you spend hours scrolling, what are you actually missing?

當你花費數小時滾動瀏覽時，你究竟錯過了什麼？

I feel like the development of like real skills, the joy of physical movement and the depth of authentic connections and perhaps most importantly, the sense that your life is progressing rather than just passing by.

我覺得，發展真正的技能、肢體運動的樂趣、真實聯繫的深度，也許最重要的是，讓你感覺到生活在進步，而不是一晃而過。

I want to share some specific examples and ways to redirect your rescue time that will make screen time feel hollow by like comparison.

我想與大家分享一些具體的例子和方法，來重新引導你的拯救時間，讓螢幕時間變得空洞無物。

So first, consider social sports and activities.

是以，首先要考慮社交運動和活動。

This one was actually a big one for me, because I realized all my hobbies like hitting the gym, reading and other activities were indoor pursuits I did alone.

這對我來說其實是個大問題，因為我意識到我所有的愛好，比如去健身房、閱讀和其他活動，都是我一個人在室內進行的。

I'm not really social.

我不太善於社交。

And there's nothing wrong with solitary activities, but they weren't providing the connection I was subconsciously seeking through my phone.

獨處並沒有錯，但這些活動並不能提供我潛意識裡通過手機尋求的聯繫。

And that's why I actually started playing golf.

這就是我開始打高爾夫的原因。

I'm in my golf era.

我正處於我的高爾夫時代。

To get outdoors and interact with others in a structured environment where conversation happens naturally.

到戶外活動，在有組織的環境中與他人互動，自然而然地進行交談。

Because like when you are locked in a scroll cycle, you're missing the unique alchemy that happens when physical movement combines with like meaningful connection, you know.

因為當你被鎖在書卷循環中時，你就會錯過身體運動與有意義的聯繫相結合時所發生的獨特鍊金術，你知道的。

For example, you could join a running club or maybe fitness class or I don't know, hiking groups or something where you will experience something screens can never provide, which is the natural rhythm of human interaction that flows between focused activity and casual conversation.

例如，你可以加入一個跑步俱樂部，或者健身班，或者我也不知道，徒步旅行小組什麼的，在那裡你會體驗到螢幕永遠無法提供的東西，那就是在專注的活動和閒聊之間自然流淌的人際互動節奏。

Because I feel like in these settings, like conversations develop more organically without the pressure of formal social situations, because you're simultaneously like strengthening your body and your social bonds if you do these.

因為我覺得在這樣的環境中，沒有正式社交場合的壓力，對話會發展得更有條理，因為在這樣的環境中，你會同時增強你的身體和社交紐帶。

Next, implement progression-based training in your own life.

接下來，在自己的生活中實施循序漸進的訓練。

Like one of the deepest human needs is to see and feel progress in my opinion, yet social media offers only the illusion of movement while keeping you stationary.

在我看來，人類最深層次的需求之一就是看到和感受到進步，而社交媒體卻只能提供運動的假象，讓你靜止不動。

And I started lifting weights regularly probably about like three years ago and I feel like my life changed completely.

大概在三年前，我開始經常舉重，我覺得我的生活完全改變了。

What makes weightlifting so powerful is the clear measurable progress you experience.

舉重之所以如此強大，在於它能讓你體驗到清晰可測的進步。

You know, when you add like five kilos to your squat or do one more rep than last week or get stronger, you get like immediate tangible feedback that you are growing and that you're becoming stronger.

要知道，當你的深蹲重量增加了五公斤，或者比上週多做了一個動作，或者變得更強壯了，你就會立即得到有形的反饋，說明你在成長，你變得更強壯了。

And it's not only about like physical, but over time actually my mindset transformed completely too, you know.

不僅是身體上，隨著時間的推移，我的心態也發生了徹底的轉變。

The discipline required to show up consistently, to push through plateaus, to recover properly.

堅持不懈、突破高原、適當恢復所需的紀律。

These habits like affect every aspect of your life and the resilience you build under the bar translates to resilience in life's challenges.

這些習慣會影響你生活的方方面面，而你在單槓下鍛煉出的韌性也會轉化為應對生活挑戰的韌性。

It doesn't have to be weightlifting specifically, like you can do anything, but I feel like the progress there is more like immediately visible than in many other activities.

不一定非得是舉重，比如你可以做任何事情，但我覺得舉重的進步比很多其他活動更像是立竿見影的。

But what matters is having something in your life where progress is measurable, visible and earned through consistent effort.

但重要的是，在你的生活中，有一些進步是可衡量的、可見的，並且是通過持續努力獲得的。

Our phone offers endless content but no progression, but physical training offers both limitations and the satisfactions of transcending them.

我們的手機提供了無窮無盡的內容，但卻沒有進步，而體能訓練則提供了限制和超越限制的滿足感。

Next one.

下一個

Consider dedicating just like 20 minutes of your rescue time to what I call a legacy project, like something you would be proud to leave behind.

考慮抽出 20 分鐘的救援時間，做一個我稱之為 "遺產 "的項目，比如做一些你引以為豪的事情。

Work on something that will outlast you.

努力做一件能讓你經久不衰的事情。

That could be planting trees, maybe creating art or music that expresses important social or cultural messages or contributing to like a maybe community infrastructure, I don't know.

這可以是植樹，也可以是創作藝術或音樂，表達重要的社會或文化資訊，還可以是為社區基礎設施做貢獻，我也不知道。

But these activities connect daily actions to a larger sense of meaning that scrolling can never provide.

但是，這些活動將日常行為與更大的意義聯繫在一起，這是滾動永遠無法提供的。

Even it can be like creating a YouTube videos, you know, it can be your own legacy project.

甚至可以像製作 YouTube 視頻一樣，你知道，這可以是你自己的遺產項目。

For example, like I've been doing YouTube since 2016 and looking back, I'm actually so grateful I filmed everything back then.

舉個例子，比如我從 2016 年開始做 YouTube，回想起來，我其實非常感激自己當年拍攝的一切。

I still watch my like older videos and I find they capture something much deeper than pictures ever could.

我仍在觀看我喜歡的老視頻，我發現它們捕捉到了比照片更深刻的東西。

Like hearing my younger self talk about various topics makes me cringe sometimes.

就像聽到年輕時的自己談論各種話題一樣，有時我也會感到害怕。

But there's something like deeply fulfilling about witnessing my own growth over the years.

不過，見證自己多年來的成長，也讓我深感充實。

Like when we are living day to day, we often don't recognize how much we're changing and evolving.

就像我們日復一日地生活一樣，我們往往意識不到自己有多大的變化和發展。

But those videos serves as almost like a time capsule, like showing where I was at different points in my journey.

但這些視頻幾乎就像一個時間膠囊，展示了我在人生旅途中不同階段的狀態。

I'm like genuinely excited to actually show these videos to my non-existing children someday and maybe even my grandkids.

有一天，我真的很想把這些視頻放給我不存在的孩子們看，甚至是我的孫子們看。

And there's something like profound about the idea that these pieces of myself will exist in the world, even after I'm gone, you know.

即使在我離開人世後，我的這些片段仍會存在於這個世界上，你知道嗎？

It captures not just how I looked, but how I thought, what I created about and how I expressed myself.

它捕捉到的不僅僅是我的外表，還有我的思想、我的創作以及我的表達方式。

And for this, like you don't need to chase views or subscribers.

為此，你不需要追逐瀏覽量或訂閱者。

The true value might come decades later when these digital time capsules love future generations, maybe your kids, maybe your grandparents, grandkids, knowing a way photos alone never could.

真正的價值可能是在幾十年後，當這些數字時間膠囊愛著後代時，也許是你的孩子，也許是你的祖父母、孫輩，他們對照片的瞭解是照片無法企及的。

This is a very simple, but quite like powerful one in my opinion.

在我看來，這是一個非常簡單但相當強大的功能。

And I call this like a connection investment.

我稱其為 "連接投資"。

It can be like using just 15 minutes to write a thoughtful message or call someone important in your life.

就像只用 15 分鐘寫一條貼心的資訊，或者給生命中重要的人打個電話。

Not just like checking in, but sharing maybe a specific observation, maybe appreciation or memory.

不只是簽到，而是分享具體的觀察結果、讚賞或回憶。

It can be even like telling two people that you love them.

它甚至可以像告訴兩個人你愛他們一樣。

You know, I call my mom and I say to her like, I love you quite often.

我經常給媽媽打電話，對她說 "我愛你"。

While social media creates like the illusion of connection, this practice creates its reality.

社交媒體制造了聯繫的假象，而這種做法卻造成了聯繫的現實。

For example, like I call my Japanese grandma three to four times per week and my mom every day.