Day 353: On Glancing at Your Smartphone

第353天：关于瞥一眼智能手机

If every moment of potential boredom is relieved with a quick glance at your smartphone, then your brain has likely been rewired to a point where it’s not ready for deep work — even if you regularly schedule time to practice this concentration.

如果每次感到无聊的时候，你都会瞥一眼智能手机，那么你的大脑很可能已经被重新塑造，难以从事深层次的工作——即使你经常安排时间来练习这种专注力。

—Cal Newport

If you have a tendency to glance at your smartphone every few minutes or the thought of leaving your smartphone in another room for a few minutes gives you an anxiety attack, it’s time to embrace your self-control to defeat this habit.

如果你有每隔几分钟就瞥一眼智能手机的习惯，或者一想到要把智能手机放在另一个房间几分钟，你就会焦虑不安，那么是时候让你的自控力战胜这个习惯了。

It sounds like a little insignificant thing, but in fact it’s a sign of a deeper issue: your brain has been rewired in such a way that you physically cannot resist the urge to periodically check your phone. Consequently, you can’t maintain focus for more than a few minutes, and I don’t think I need to explain why this ruins your productivity.

这听起来只是一件无关紧要的小事，但实际上它是一个更深层次问题的信号：你的大脑已经被重新塑造，以至于你在生理上无法克制定期查看手机的冲动。

因此，你无法保持专注超过几分钟，我想我不需要解释这为什么会破坏你的工作效率。

Start slowly. Instead of checking your phone every five minutes, wait for ten minutes. Then, when it gets easier, try twenty. Thirty. Forty. One hour.

慢慢来。

与其每五分钟看一下手机，不如等上十分钟。

然后，当越来越容易时，尝试二十分钟。

三十分钟。

四十分钟。

一小时。

Again, it’s a tiny bad habit, but working on it presents a valuable exercise in growing your willpower. It will also eventually improve your ability to engage in deep work that you’d otherwise keep interrupting by checking your phone every few minutes.

再次强调，这只是一个很小的坏习惯，但努力改掉它对增强自己的意志力是很有价值的。

它最终也会提高自己从事深层次工作的能力，否则你就会因为每隔几分钟就看一次手机而不断中断自己的工作。