Expert tips on how to spend less time on your phone in 2018

This year has seen a variety of studies show that too much screen time is bad for our health. If one of your New Year’s resolutions is to spend less time looking at your smartphone, then read on for some expert tips to help.

這一年，有一堆研究都指出，一直盯著手機對身心有害。如果新的一年，你的一項計劃是，花少點時間玩手機，你可以看看一下的專家建議。

REDUCE THE TIME SPENT CHECKING YOUR PHONE

減少檢查手機的時間

Set times and guidelines allowing yourself to be on the phone only at certain times of the day says Baylor College of Medicine’s Dr. Jin Han, who adds, "We do this all the time when we have other lifestyle issues like with exercising, for example.

貝勒醫學院的金漢博士表示，設定時間表和計劃，僅僅允許你自己在特定時間檢查手機，比如，如果我們有像鍛鍊等其他生活方式時，就會這樣做。

If you do not set some exercise guidelines for yourself, then it can lead to a sedentary life. Smart device use is the same problem. If you are on your phone excessively, it is not healthy."

如果你沒有給自己設定鍛鍊計劃，你就會過著長期伏案的生活，常用只能設備也有同樣的問題。如果你在手機上花費了太多時間，那也不健康。

Another way to use your phone less， delete all the apps you don’t need, and turn off push notifications for the ones you want to keep to help reduce the amount of time you spend checking your smartphone. You can also turn notifications off for your email account so that it only updates when you manually refresh it.

另外一個可以少用手機的方法：刪除那些不常用的apps，關掉那些應用通知，這些通知通常是你為了減少查看手機時間設置的。

BREAK YOUR RELIANCE

打破依賴性

"There has been an evolution in technology as our phones have gone from just regular cell phones to smartphones that allow you to multitask all with one device," notes Dr. Han. "You use your phone now to receive emails, to text and chat and to access social media platforms."

金教授稱，技術的進步使我們的手機由普通手機變成了智能手機，可以允許你用手機完成多項任務，你現在可以用手機收郵件，發信息，聊天以及登錄社交媒體。

To help break this reliance Dr. Han says ask yourself what you need your phone for at that moment. If you don’t need to be on your phone, then don’t use it.

為了打破這種依賴，金教授稱，你要問自己，目前你要用手機做什麼。如果你不不是必須用手機，那麼你就沒必要使用它。

Another way to do this is to replace smartphone features with real objects, for example you can try breaking your morning habit with your phone by investing in a radio alarm clock, and start your new year by buying a new planner, so you write your appointments and to-do list there instead of in your phone.

另一種方法是：用真實物品取代智能手機，比如你早晨喜歡用手機定鬧鐘，現在你可以換成廣播鬧鐘。或者在新年，買一個新的計劃表，這樣子你就可以把約會計劃和每日計劃寫在計劃表上，而不是手機上。

BREAK UP WITH FACEBOOK

拋掉臉書吧

If asked where we spend most of our time online, many of us would say Facebook, with the social media site now boasting over two billion monthly active users. Quitting the site would for some therefore also mean less screen time.

如果問你，上網的大把時間你都在幹什麼？大部分人會說玩臉書呢。現在社交媒體每個月已經有20億的活躍用戶。不玩兒臉書也可以減少很多手機時間。

For those who want to try kicking the Facebook habit but need some extra support, the team behind the Dutch project, 99 Days of Freedom are here to help. Those interested can join up to quit the site for 99 days, with the team contacting you after 33, 66 and 99 days to see how you’re doing. Those who wish to continue for longer, can.

對於那些想拋掉玩臉書這項習慣的朋友們，如果需要一些額外幫助，荷蘭項目“九十天自由”可以提供幫助。參加這個項目的人，需要不玩臉書99天，然後該項目會在33天，66天，99天的時候，檢查你做的如何。當然，如果你想堅持更長時間也可以。

LIMIT NIGHTTIME USE

減少夜間使用

Being on your phone late into the night can make it harder for you to fall asleep and wake up the next day, with many studies also suggesting that it reduces the quality as well as the quantity of your sleep.

晚上玩兒手機使你晚上更難入睡，而且早上更容易醒來。很多研究都指出，睡前玩兒手機不僅降低了睡眠的質量，還影響了睡眠的長度。

Restricting your phone use at night can help you implement a healthy sleep hygiene behaviour, says Dr. Han, with many experts advising no phones for two hours before bed. If this is difficult for you, aim for at least 30 minutes.

金教授稱，晚上不用手機，可以幫助你建立一個良好的睡眠習慣，很多專家建議，睡覺前兩小時都不要玩手機，如果這無法做到，最起碼睡覺前30分鐘不要用手機。