If the last face you see at night is the home screen of your glowing tablet, and the first is the email app of your smartphone, you officially need to cut it out. Here are 10 quick and easy ways to tap the brakes without resorting to hermithood or a life without ESPN updates.
如果你每晚入睡前是和平板的熒光屏幕道晚安，早晨起床后最先看見的又是手機郵件應用的話，你的確需要和他們告個別了。接下來的10個小妙招既能教你放下各類設備，而又不至于過上隱士般的生活，無法享受ESPN電視臺的實時更新。

1. Get a dumb watch. 買塊“笨”表

The average smartphone owner consults his device an astonishing 195 times per day. Nip the knee-jerk habit at the source and strap on a good old-fashioned watch. Definitely not a smart one, preferably a mechanical one.
手機用戶平均每天看手機的次數達到了驚人的195次。從源頭改掉這個本能習慣，去買塊質量不錯的老式手表吧。千萬別是智能手表，最好是老式機械表。

2. Pick up a paper. 重拾紙媒

Instead of hitting up a social network or a newspaper app to breeze through news summaries and half-read a few articles, grab a paper and be amazed at how relaxing it is to read through the day's news. Not only that, we found our attention span has increased and we don't abandon as many articles. And fret not at the expense. Even the New York Times is $9 a week for home delivery, plus digital access.
別再在社交網絡或者報紙軟件上瀏覽新聞或者看文章了吧。你若能再拿起報紙就會發現，每天看看新聞是一件多么放松的事。除此之外，我們還發現這樣更能集中注意力，不會讓我們看文章時半途而廢。費用也無需擔心，《紐約時報》每周送到家也才9美元，其中這還包括網絡版呢。

3. Listen to airwaves. 聽聽廣播

Again, not a radio stream from your phone or desktop. Blow the dust off your old clock radio or handheld transistor, plug it in, and be amazed at how vital radio still can be. More importantly, you won't be tempted to check other apps and websites.
再說一遍，這可不是你手機和電腦里的廣播軟件。拿出你的老式收音機鬧鐘或者晶體管收音機，吹去灰塵，插上電源，我想你一定會驚嘆它的重要性。更重要的是，你不會受到手機的誘惑，想要去瀏覽軟件和網頁。

4. Sever social media ties. 切斷社網

We love hitting up Facebook, Twitter, and Instagram to keep tabs on friends and relations. If you aren't willing to walk away from this ritual of keeping up with digital Joneses, then consider consolidating down to one service and picking a dedicated daily time for checking in — at your lunch break or at the gym, ideally. And turn off app and email notifications for the services you use, so you aren't tempted by all those little red badges.
我們癡迷于瀏覽Facebook，Twitter和Instagram來和朋友保持聯系。如果你不愿改掉和網絡好友比排場的習慣的話，那就試試將所有服務整合到一起，然后每天統一看看你的手機——理想的時間是午飯休息片刻，或者健身時。還有關閉你所用的應用和郵件提醒，這樣你就不會被那些小紅標誘惑啦！

5. Make a phone stack. 疊手機

Today, it seems nearly impossible to put your phone down for 60 consecutive minutes. Phone stacks are a cliché, but they work: Whether dining at home or out on the town, implement a no-device policy, no exceptions. To make it stick, you can place phones in a stack in the center of the table. Even better, have a waiter or coat check place them out of site so no one can break the rules, and there aren't hard feelings.
今時今日，連續1小時不看手機幾乎是不可能的。“疊手機”游戲雖然已經過時，但其實它非常好用：不管是在家吃飯還是去外地出差，要踐行“無手機政策”，而且不能有意外。為了讓這能堅持下來，你可以將手機放在桌中央，將它們疊起來。更好的方法是：請服務員或者存衣員將他們放到遠離餐桌的地方，這樣輕輕松松就能堅持下來啦！

6. Create rules for living. 立下規定

Having general rules for indulging in gadget time are too easy to slack on, just like diets and workouts. Take the next 10 minutes to figure out the hours when your tech is truly indispensable, and then nail down times when it should never be used: dinnertime, when you're with the kids, and yes, in bed. Be specific and be rigid. Have a designated, inconvenient spot where your device should go during those times so that you don't cave — a cabinet upstairs, in your car, or in the basement.
只制定泛泛的計劃，來限制在手機上花的時間很容易讓人淪陷，就像原來減肥和健身那樣。看完這篇文章后，花十分鐘想想在哪些時間段你是非要用這些科技產品不可的，然后定好絕不使用它們的時間：晚餐時，陪孩子時，當然，在床上時。計劃一定具體而且嚴格。還要為你的手機在這些時段找到歸處，確保它不那么方便易得。你可以將其放在樓上的櫥柜里，你的車內或者地下室里。

7. Cut the cord. 切斷網線

There are tons of apps dedicated to keeping you from losing focus on whichever task you're meant to be accomplishing and instead heading down a YouTube or Facebook rabbit hole. Freedom ($10; for Mac or Windows) is a surefire desktop application that lets you pick a window of time for which the Internet gets locked on your PC. If you want to hop online before the time is up, you have to reboot your computer. If your work requires that you have Internet access, try anti-social, a $15 application that lets you select which services you block, rather than the entire Internet.
各類讓你無法專心完成任務的應用軟件數不勝數，從YouTube到讓你眼花繚亂的Facebook。Freedom（Mac和Windows售價為10美元）這款軟件能讓你鎖住電腦，無法上網。如果想在時間結束前上網的話，你就得重啟電腦了。如果你的工作必須得上網的話，倒不妨試試anti-social軟件，價格為15美元，它能讓你鎖住自己選定的服務，而非整個網絡。

8. Move your charger. 充電器挪位置

Battery life continues to be the Achilles heal of most mobile devices, which means many of us rush between charging sessions all day. Find a dedicated place at home to charge your device that's within earshot, but not convenient, and make it a daily ritual to come home, remove the phone from your person and leave it there even if it's fully charged already. If you need to take a call, keep it locked to the charging cable so you aren't tempted to walk away with it afterward.
電池壽命是大多數移動設備的致命弱點，這意味著我們不少人每天都奔波于充電插頭之間。在你家里面找一個專用充電處，確保它在你的聽覺范圍之內而又不那么觸手可及。然后每天回家后要做的，就是放下手機，讓它慢慢充滿電。如果要打電話的話，別將它從充電線上拔下，這樣你就不會在打完電話后又將它帶走。

9. Automate your attention. 自動設置

Even our device makers know that we use them too much, which is why they have built-in functions like Do Not Disturb (iOS) or Silent mode (Android). Those allow you to designate certain VIP contacts who can reach you at all times, but silences emails, texts and other communications from anyone else. Both can be automated so that they are time-based or location-based, or can be switched on or off ad hoc if you want a few minutes of rest.
連手機廠商們都知道我們過度使用手機，他們也因此設計了“免打擾”（蘋果操作系統）和“靜音”（安卓系統）模式。這些功能能讓一些VIP客戶無論何時都能聯系上你，讓郵件、短信和其他人的來電靜音。這兩種功能都可設定為在特定時間和地點自動開啟，當然如果你想休息幾分鐘的話也可以臨時關閉或打開。

10. Shame yourself. 以此為恥

If you've ever taken a gander at the running tally of the time you've spent playing solitaire, you know the pain that comes from looking in the mirror. Along with apps that cut off Internet access, there's also a category that tallies up how much time you waste. Set them running, and you'll quickly hit rock bottom and find inspiration to take meaningful measures. Moment (iOS only) keeps tabs on the amount of time you use your phone per day, including the number of times you unlock it, and lets you clamp down services, too. Menthal, for Android, tallies up in detail how much you use your phone, with what apps, and then compares it with other users for a little added peer pressure and possible inspiration.
如果你曾看過你在手機上玩單人紙牌游戲所花的時間的話，你就會知道正視事實的痛苦了。隨著斷網也能用的軟件的發展，現在還有一類軟件專門記錄你所浪費的時間。一旦開啟這種軟件，你很快就可以直面現狀并想采取有意義的措施。Moment（僅有iOS版本）記錄你每天在手機上所花費的時間，包括你解鎖的次數，然后讓你減少使用的次數。安卓軟件Menthal詳細記錄了你手機使用的軟件，然后將它和其他用戶作比較，來給你增加一點同齡人壓力，激發出改變的靈感。

Vocabulary

knee-jerk: 下意識的，自動反應的
keep tabs on: 密切注意
keep up with the Jones: 與左鄰右舍攀比，互相攀比，不落后于鄰居
surefire: 必定會成功的，一定能達到目的的
reboot: 重新啟動
ad hoc: 臨時
take a gander: 看一看，瞅一眼
solitaire: 單人紙牌戲
tally up: 計算…的總數
clamp down: 強行壓制

英文來源：雅虎新聞
譯者：張驍
審校&編輯：丹妮