我們應該如何破解手機成癮症

We know it's unproductive to waste time onLine. But the problem is growing.

我們知道，將時間浪費在網絡上是不會有什麼收益的。但是，這個問題卻在愈演愈烈。

People have never been more addicted to their smartphones, according to a 2016 Deloitte study.

根據2016年德勤公司的一項研究表明，人們從未比現在更加沉迷於他們的智能手機。

Facebook's active users number is 1.86 billion (almost two out of every seven people). And 24% of internet users now use Twitter, while 29% use LinkedIn, according to Pew Research.

皮尤研究中心顯示，臉書的活躍用戶數量爲18.6億（差不多每七個人當中就有兩個人在使用）。24%的網民在使用推特，而29%的網民在使用領英。

More importantly, Facebook reported that users spend 50 minutes on its platform each day.

更爲重要的是，臉書曾有過報道稱，用戶們每天會在其平臺上花上50分鐘的時間。

But even when we set lofty goals of not getting embroiled in a Facebook discussion during work or getting distracted by our phones at the dinner table, many of us may get anxious.

但是，當我們制定崇高目標時，即工作的時候不使自己捲入臉書討論或吃飯的時候不被手機分心，很多人就有可能感到焦慮。

Pulling away from social media can create anxiety and the urgency to log back on, says Stefan Hofmann, professor of psychology at Boston University and an expert on emotion research.

波士頓大學心理學教授、情感研究專家斯特凡·霍夫曼表示，遠離社交媒體會使人們產生焦慮和重新登錄的迫切感。

Call it digital anxiety. Long-term, negative feelings around personal use of social media and failure to cut back can add to feelings of depression, says Hofmann. People who are disappointed by their lack of ability to pull away can feel distressed.

霍夫曼稱，我們可以稱其爲數據焦慮。個人使用社交媒體的長期、負面情緒和無法剋制這一現實能夠增加抑鬱感。那些因缺乏遠離能力而感到失望的人會覺得十分痛苦。

For social media users that wish to cut back, Hofmann recommends they start by examining the core of why they go online, and identifying which types of browsing they find so addictive.

對於希望戒癮的社交媒體用戶們，霍夫曼建議他們從檢討爲何要上網這一核心問題着手，並找出令他們如此上癮的瀏覽類型。

Ultimately, realising that these entrenched habits are hard to break – but not impossible – can be empowering.

最後，這些根深蒂固的習慣雖難以打破，但也不是毫無可能的的，意識到這一點非常重要。