数字练习_为什么要练习数字简约

数字练习

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Back in 2018, RescueTime ran some stats on their users and found people, on average, use their phones for 3 hours and 15 minutes a day. With ‘heavy’ users running up 4.5 hours. Our reliance on tech also shows in the business world; Apple recently became the first company to be valued at $1.5 Trillion, Trillion.

早在2018年，RescueTime对其用户进行了一些统计 ，发现人们平均每天使用他们的手机3小时15分钟。 “繁重”的用户可以运行4.5小时。 我们对技术的依赖也体现在商业世界中。 苹果最近成为第一家市值达到1.5万亿美元的公司。

And it’s easy to get lost in it all.

而且很容易迷失在这一切中。

You’re checking your emails on your way to work. Social media pulls you into a half-hour rabbit hole during your break, then you recheck your emails on your way home. The news cycle hits you 24/7. You probably relax by watching the TV or a movie, right?

您正在检查工作方式中的电子邮件。 社交媒体会让您在休息期间陷入半小时的困境，然后您在回家的路上重新检查电子邮件。 新闻周期全天候24/7。 您可能会看电视或看电影放松一下，对吗？

That was me. But a couple of years ago, I came across the book titled ‘Digital Minimalism: Choosing a Focused Life in a Noisy World’ by Cal Newport. It changed the way I view my relationship with technology.

那是我。 但是几年前，我遇到了Cal Newport撰写的《 数字极简主义：在嘈杂的世界中选择专注的生活 》这本书。 它改变了我对待技术关系的方式。

If you also feel a little overwhelmed by how much tech is taking over your life, stick around.

如果您还对生活中掌握的技术感到不知所措，请坚持。

什么是“数字极简主义”？ (What is ‘Digital Minimalism’?)

You may be one of those many people who watched that Minimalism documentary or you got tied up in Tidying Up With Marie Kondo on Netflix, in which case, you already know what minimalism is.

您可能是观看过极简主义纪录片的众多人之一，或者您被Netflix 上的Marie Kondo整理起来 ，在这种情况下，您已经知道什么是极简主义。

Alternatively, you may also have no idea what I’m talking about. The concept of minimalism in its core is “Less is More”. It makes you rethink about your relationship with material possessions as well as your psychology towards owning things.

另外，您可能也不知道我在说什么。 极简主义的核心概念是“ 少即是多”。 它使您重新考虑与物质财产的关系以及对拥有事物的心理。

It makes you appreciate what you have, as opposed to desiring what you don’t.

它使您欣赏自己拥有的东西，而不是想要自己没有的东西。

Digital minimalism takes that concept a step further; Cal Newport proposes this as its definition:

数字极简主义使这一概念更进一步。 Cal Newport提出以下定义：

“A philosophy of technology use in which you focus your online time on a small number of carefully selected and optimized activities that strongly support things you value, and then happily miss out on everything else.”

“一种技术使用哲学，其中您将在线时间集中在少数经过精心选择和优化的活动上，这些活动强烈支持您重视的事情，然后高兴地错过了其他所有事情。”

So, it doesn’t just mean deleting Facebook from your phone for a couple of days. It’s about finding what motivates you to use your phone (and other Tech) so much, then rewiring your dependency upon it — long-term fulfilment over short-term gratification.

因此，这不仅意味着要在几天内从您的手机中删除Facebook。 这是要找到促使您如此大量使用手机(和其他技术)的动机，然后重新建立对手机的依赖-长期满足而不是短期满足。

为什么要尝试数字简约 (Why You Should Try Digital Minimalism)

There are a few simple yet profound benefits to incorporating digital minimalism into your life. The best part is, while they are great on their own, they also have implications for improving your experiences in even broader areas.

将数字简约融入生活中有一些简单而深刻的好处。 最好的部分是，尽管它们本身很出色，但它们对改善您在更广阔领域中的体验也具有影响。

＃1您可以控制自己的时间 (#1 You take back control of your time)

As I mentioned earlier, how many times have you found yourself thinking “oh, I’ll just quickly scan through Instagram to see if there have been any updates.” Then find yourself 45 minutes later, still scrolling?

正如我之前提到的，您发现自己有多少次在想“哦，我将快速浏览Instagram以查看是否有任何更新。” 然后在45分钟后发现自己还在滚动吗？

Even better, another classic example would be binge-watching a TV series on your streaming service of choice; one does not merely watch a single episode.

更好的是，另一个经典示例是在您选择的流媒体服务上疯狂观看电视连续剧； 一个人不仅观看单个情节。

If you employ the philosophy of digital minimalism, you find yourself suddenly having a lot more time to use towards other meaningful activities. You could write that novel stuck in a random folder on your computer or finish that half-done building project around your house.

如果您采用数字简约的理念，您会突然发现自己有更多的时间用于其他有意义的活动。 您可以将这本小说写在计算机上的随机文件夹中，也可以完成房屋周围完成一半的建筑项目。

Rest assured, I’m not telling you to become a technophobic hermit, just be mindful of what online activities bring you value. As Cal says:

请放心，我并不是要告诉您成为仇视技术的隐士，只是要注意哪些在线活动可以为您带来价值。 正如Cal所说：

“No one signed up for a loss of control at the hands of modern technology. With digital minimalism, you learn to take back control over your time and your attention.”

“没有人愿意放弃对现代技术的控制。 借助数字简约，您将学会重新控制自己的时间和注意力。”

＃2您的注意力不再是他们的本钱 (#2 Your attention is no longer their currency)

Everyone knows that in this world, absolutely nothing is free. You have to pay for whatever it is you’re receiving somehow.

每个人都知道，在这个世界上，绝对没有免费的东西。 您必须以某种方式支付所收到的一切。

In ye old days if we didn’t use money, we’d often trade our time and skills in return for someone else’s. These days we exchange our data and attention.

在过去，如果我们不花钱，我们通常会用时间和技能来换取别人的钱。 这些天，我们交换数据和关注。

The value of your data is a whole other ballgame. However, Tech giants are also competing with each other for your attention. In their world, your eyes on their site/app translate to money in their pockets thanks to ad-based business models we’ve become accustomed to.

您的数据的价值是另一个整体。 但是，科技巨头也在互相竞争以吸引您的注意力。 在他们的世界中，由于我们已经习惯了基于广告的商业模式，因此您对他们的网站/应用程序的关注就变成了他们的腰包。

The difference with digital minimalism, is you give your attention with intention. You only trade your attention to those who provide you with real value, and not let the companies decide for you.

数字简约的不同之处在于，您可以专心致志。 您只会将注意力转移到那些为您提供真正价值的人身上，而不会让公司为您做出决定。

＃3技术变得更加有用 (#3 Tech becomes much more useful)

Once you’ve decided to use tech, like smartphones, on your terms it becomes a much better tool for enhancing your life — as we intended initially.

按照您的意愿，一旦您决定使用技术(例如智能手机)，它将成为改善生活的更好的工具-正如我们最初打算的那样。

Instead of mindlessly scrolling and clicking on videos that catch your eye, you’re able to set a purpose for your use, get what you need, and get the hell out of Dodge.

无需漫不经心地滚动和单击吸引您眼球的视频，您就可以设定使用目的，获得所需的东西，并摆脱困境。

Thinking deeply about why and how you use technology, you also consider your values and how you can use technology to support them.

深入思考为什么以及如何使用技术，还应考虑自己的价值观以及如何使用技术来支持它们。

Cal also makes a point about optimising what you do want to keep regularly using, instead of falling victim to the shiny bauble of ‘new’. For example, he encourages us to think about whether or not the ‘new’ version will effectively improve how you use it:

Cal还提出了关于优化您想定期使用的内容的观点，而不是成为闪亮的“ new”小玩意儿的受害者。 例如，他鼓励我们考虑“新”版本是否会有效改善您的使用方式：

“Is this the best way to use technology to support this value? If the answer is no, the minimalist will set to work trying to optomize the tech, or search out a better option.”

“这是使用技术来支持这一价值的最佳方法吗？ 如果答案是否定的，那么极简主义者将着手尝试优化技术或寻找更好的选择。”

Illustration Courtesy of Author

插图由作者提供

您如何在生活中使用数字简约 (How You Can Use Digital Minimalism in Your Life)

So, you know what it is, and you now also know how it can provide you with some benefits. Now I’m going to give you some steps for the practicalities of it all, how do you practice digital minimalism?

因此，您知道它是什么，并且现在您还知道它如何为您提供一些好处。 现在，我将为您提供一些实用的步骤，您如何实践数字简约？

＃1确定哪些应用程序或在线工具可以创造价值 (#1 Decide what apps or online tools provide value)

Ultimately, you have to look at your online behaviour and decide what is genuinely bringing value into your life. It’ll look different for everyone, so I’m not going to tell you what does or doesn’t add value. It’s your life, after all. But if you need some inspiration, here’s some of what I decided:

最终，您必须查看自己的在线行为，并确定真正将价值带入生活的因素。 对于每个人来说，它看起来都是不同的，因此，我不会告诉您什么能增加价值或没有增加价值。 毕竟，这就是你的生活。 但是，如果您需要一些启发，这是我的决定：

• I barely touch Facebook, so it was a natural choice to delete, same with Twitter (disclaimer, I still have accounts, I just don’t have the apps on my phone).
  我几乎不触摸Facebook，因此删除它是自然的选择，与Twitter一样(免责声明，我仍然有帐户，我的手机上没有这些应用程序)。
• Instagram was a tough one; it was my primary social media platform. I kept it but decided to reduce my follow list to only those who inspire me.
  Instagram是一个艰难的时期。 这是我主要的社交媒体平台。 我保留了它，但决定将我的关注者列表减少到仅那些启发我的人。
• I also decided to remove my email app because I was addicted to checking for new emails every 15 minutes or so.
  我还决定删除我的电子邮件应用程序，因为我沉迷于每15分钟左右检查一次新电子邮件。

Another step worth taking here is to borrow a rule from The Minimalists but apply it to apps (and Tech in general); if you haven’t used it in 30 days, get rid of it. Delete it or sell it.

值得在此采取的另一步骤是从“极简主义者”那里借用一条规则， 然后将其应用于应用程序(通常是技术类)； 如果您有30天未使用它，请摆脱它。 删除或出售。

Once you have decided on what to keep, you’ll need to move onto step two.

一旦决定要保留什么，就需要进入第二步。

＃2建立一些操作规则 (#2 Establish some operating rules)

If you’ve read a lot about morning routines, you probably noticed how many people prioritise setting a specific time for when they become ‘available’ online, or when they start checking emails.

如果您已经阅读了很多有关早上的例行工作，您可能会注意到有多少人优先设置特定的时间，以便他们可以在网上“可用”或开始检查电子邮件。

This point is especially real for entrepreneurs of any kind since you don’t have the structure of the traditional 9–5.

这一点对于任何类型的企业家来说都是特别真实的，因为您没有传统的9-5的结构。

Once you’ve chiseled down your online tools to what you need, you’ll need to set some rules for their use. In his book, Cal provided some examples of how his readers took on this point.

一旦将在线工具精简到所需的位置，就需要设置一些使用规则。 Cal在他的书中提供了一些有关读者如何处理这一点的示例。

Some decided Facebook was essential to their job role — but they only bookmarked individual pages, such as the local events or a company page. Some scheduled specific times of the day where they checked their emails and had auto-responders to let others know their rules.

一些人认为Facebook对他们的工作角色至关重要-但他们只为个别页面添加了书签，例如本地活动或公司页面。 一些人安排了一天中的特定时间，他们在该时间检查电子邮件，并具有自动回复功能，以使其他人知道他们的规则。

Have a go at thinking about the best way to use your tools and how you can set some boundaries so that the tools work for you, not the other way around.

想一想如何使用工具的最佳方法，以及如何设置一些界限，以便工具为您服务，而不是反过来。

＃3恢复您的休闲时间 (#3 Reclaim your leisure time)

You know how you always come up with that same excuse:

您知道如何总是提出同样的借口：

“I’d love to do [insert hobby here] more, but I just don’t have the time!”

“我想做[在这里插入业余爱好]，但是我没有时间！”

Well, when you manage to get around the previous points, you’ll have a lot more time on your hands. So what are you going to do? Reclaim your leisure time, of course.

好吧，当您设法解决前面的要点时，您将有更多的时间可用。 你接下来打算怎么办？ 当然，请恢复您的休闲时间。

It’s key to replace the time with a meaningful activity though; otherwise, you’re just going to go back to mindless scrolling or surface-level work that doesn’t help you.

关键是用有意义的活动代替时间。 否则，您将回到无用的滚动或表面级别的工作，这些工作无济于事。

I decided to pick up rereading fiction since I missed the feeling of being immersed in other worlds. But it could easily be something else like DIY projects or spending more quality time with your family.

我决定重读小说，因为我错过了沉浸在其他世界中的感觉。 但这很可能是其他诸如DIY项目或与家人共度美好时光的事情。

＃4不要像 (#4 Don’t click like)

Cal has an entire chapter in his book dedicated to his point of not clicking ‘like’ as a means of communicating our thoughts to one another online. It’s full of findings from psychological and neurological research relating to how the quality of our communication matters for our wellbeing.

Cal在他的书中有一整章专门介绍他的观点，即不要单击“赞”作为在线交流我们的想法的一种方式。 心理和神经学研究发现了很多有关我们的沟通质量对我们的福祉有何影响的发现。

In essence, it’s no coincidence that with the rise of the internet and social media usage, we have also seen a decrease in physical, social skills. Not only that, but we also feel lonelier because of it.

从本质上讲，随着互联网和社交媒体使用量的增加，我们的身体，社交技能也在下降，这并非巧合。 不仅如此，我们也因此感到孤独 。

Instead of clicking ‘like’ to convey an acknowledgement of their digital thoughts, we should be talking to our friends and family.

与其单击“喜欢”以表达对他们数字思想的认可，我们应该 说 给我们的朋友和家人。

As social creatures, we need physical human interaction; without it, we find we begin to suffer from various mental illnesses such as depression and anxiety.

作为社交动物，我们需要人与人之间的身体互动 ； 没有它，我们发现我们开始遭受各种精神疾病的困扰，例如抑郁和焦虑。

If you’ve decided to rid your life of platforms that enable the ‘like’ function, then you won’t have a problem here. If you have decided to keep them, be mindful about the quality of your usage.

如果您决定摆脱支持“ like”功能的平台的生活，那么这里就不会有问题。 如果您决定保留它们，请注意使用质量。

30天数字整理器 (The 30-Day Digital Declutter)

Cal Newport draws from research when he talks about how significant changes don’t happen overnight, but equally, trying to change one small thing at a time doesn’t work in the attention economy.

卡尔·纽波特(Cal Newport)谈到研究不会在一夜之间发生重大变化时借鉴了研究，但同样地，一次更改一次小事情在注意力经济中也不起作用。

To remedy the situation, Cal suggests trying a 30-day digital declutter. This process, he says, when done with conviction, is more likely to have results which stick with you.

为了纠正这种情况，Cal建议尝试30天的数字整理。 他说，只要坚定信念，这个过程就很可能会产生持久的结果。

He outlines this process as follows:

他概述了此过程，如下所示：

• Set aside a thirty-day period where you will take a break from optional technologies (this means stuff you can live without — non-essential).

  留出30天的时间，在此期间您将暂时不使用可选技术(这意味着您可以生活在没有-非必需的条件下)。

• During your break, rediscover hobbies or activities you find meaningful or fulfils you in some way.
  休息期间，重新发现自己感兴趣或感兴趣的活动或以某种方式使您满意。
• At the end of the break, reintroduce the optional Tech on a blank slate. Meaning, decide how much value it adds to your life and how you will use it to maximise that value.
  休息结束时，将可选技术重新引入空白面板。 含义，决定它为您的生活增加多少价值，以及如何使用它来最大化价值。

If you feel like your phone or other Tech is taking a massive chunk of your life, then I encourage you to give this process a try.

如果您觉得自己的电话或其他技术正在占用您的大部分时间，那么我建议您尝试一下此过程。

If you didn’t find any benefit from giving digital minimalism a go, then all you’ll have lost is convenience. If you want to dive even more in-depth on the topic, I’d highly recommend picking up a copy of Cal Newport’s book I linked at the beginning of the article.

如果您发现尝试使用数字简约没有任何好处，那么您将失去的便是便利性。 如果您想更深入地探讨该主题，我强烈建议您拿起我在本文开头链接的Cal Newport书的副本。

心灵咖啡馆重设您的心灵：免费的10天电子邮件课程 (Mind Cafe’s Reset Your Mind: A Free 10-Day Email Course)

We’re offering a free course to all of our new subscribers as a thank you for your continued support. When you sign up using this link, we’ll send you tips on how to boost mental clarity and focus every two days.

我们为所有新订阅者提供免费课程，以感谢您一直以来的支持。 当您使用此链接进行注册时，我们将每两天向您发送有关如何提高思想清晰度和集中注意力的提示。

翻译自: https://medium.com/mind-cafe/why-you-should-practice-digital-minimalism-787aee663493

数字练习