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.

这一年，有一堆研究都指出，一直盯着手机对身心有害。如果新的一年，你的一项计划是，花少点时间玩手机，你可以看看一下的专家建议。

REDUCE THE TIME SPENT CHECKING YOUR PHONE

减少检查手机的时间

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.

贝勒医学院的金汉博士表示，设定时间表和计划，仅仅允许你自己在特定时间检查手机，比如，如果我们有像锻炼等其他生活方式时，就会这样做。

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."

如果你没有给自己设定锻炼计划，你就会过着长期伏案的生活，常用只能设备也有同样的问题。如果你在手机上花费了太多时间，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.

另外一个可以少用手机的方法：删除那些不常用的apps，关掉那些应用通知，这些通知通常是你为了减少查看手机时间设置的。

BREAK YOUR RELIANCE

打破依赖性

"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."

金教授称，技术的进步使我们的手机由普通手机变成了智能手机，可以允许你用手机完成多项任务，你现在可以用手机收邮件，发信息，聊天以及登录社交媒体。

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.

为了打破这种依赖，金教授称，你要问自己，目前你要用手机做什么。如果你不不是必须用手机，那么你就没必要使用它。

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.

另一种方法是：用真实物品取代智能手机，比如你早晨喜欢用手机定闹钟，现在你可以换成广播闹钟。或者在新年，买一个新的计划表，这样子你就可以把约会计划和每日计划写在计划表上，而不是手机上。

BREAK UP WITH FACEBOOK

抛掉脸书吧

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.

如果问你，上网的大把时间你都在干什么？大部分人会说玩脸书呢。现在社交媒体每个月已经有20亿的活跃用户。不玩儿脸书也可以减少很多手机时间。

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.

对于那些想抛掉玩脸书这项习惯的朋友们，如果需要一些额外帮助，荷兰项目“九十天自由”可以提供帮助。参加这个项目的人，需要不玩脸书99天，然后该项目会在33天，66天，99天的时候，检查你做的如何。当然，如果你想坚持更长时间也可以。

LIMIT NIGHTTIME USE

减少夜间使用

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.

晚上玩儿手机使你晚上更难入睡，而且早上更容易醒来。很多研究都指出，睡前玩儿手机不仅降低了睡眠的质量，还影响了睡眠的长度。

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.

金教授称，晚上不用手机，可以帮助你建立一个良好的睡眠习惯，很多专家建议，睡觉前两小时都不要玩手机，如果这无法做到，最起码睡觉前30分钟不要用手机。