英文原文
Two weeks ago, I sent the below message to 11 people. A way of holding myself accountable, taking personal responsibility, or looking to commiserate with my friends; my declaration wasn’t the first time I acknowledged that digital media was overtaking my life. I’m writing this because I realize I have a digital addiction. I’ve had it for years and years, so it now seems like decades. I wrestle with the knowledge that I’m damaging my brain every time I multitask by picking up my phone to ‘see what’s happening.’ I’ve excused my overuse by rationalizing to myself that I do social media for work. I need to address emails and text messages ASAP to be ahead professionally. I’m just reading headlines and not commenting on OPPs (other people’s posts). I’m using social media to benefit others by engaging in the Buddhist prayer request group or sharing beautiful pictures or inspiring stories or expressing my support for a particular view or organization. I compare myself to others. If that teacher, person, or pet, can use social media responsibly, so can I. I have many ways I rationalize my overuse. But, finally, I know that my overuse is because I have an itch that needs scratching. I have some deep dissatisfaction in my mind. I have some pain that I’m trying to avoid. I need to be ‘liked,’ and at that moment, social media is the best place to fill that need. Wrong. My brain finds it difficult to focus on one thing at a time for very long. It takes me longer to complete tasks that should be quick. I find myself becoming distracted during conversations and have to remind myself to listen to the other person. I can barely read a short blog post all the way through without distraction. I fall asleep watching TV, or streaming, I should say, because we don’t own a TV; but, I wake up in the middle of the night unable to get back to sleep. My meditation practice is mostly distracted to non-existent. My goal isn’t to quit using my devices completely. That’s not realistic in this day, where we depend on technology. It sounds like a faraway place. No Technology Land. A place I want to visit sometimes. A place I need to create for myself more often. Honestly, technology has improved my life in so many ways I can’t count. But, deleting and staying away from Facebook is a long term goal. I’ve tried a few times. I have hacks to get around the app not being on my phone. I’ve made declarations to myself when I first started waking up to the idea that digital addiction is real and that it is having profound effects on me and the people I love. My goal is to use all forms of digital media intentionally. So, it’s not time wasted, but time rewarded. Things I will STOP doing: picking up my phone out of boredom, scrolling mindlessly into a void, making judgments because of what I see on my device, getting angry because of what I see on my device, reading comments that cause confusion and anger, picking up my device when I feel uncomfortable in a situation, feeling naked when I don’t have my device, picking up my device when I’m watching a movie or reading a book, making others feel less important because they don’t have my full attention, expecting to get a response to my post, text, email, tweet, feeling like a prisoner. Things I will START or continue doing: being intentional about my use of my device, checking email for work during work hours, turn off notifications, no phone in the bedroom at night, no phone while eating a meal, no phone in the room when meditating, NO other tasks when having a conversation with someone, NO phone when driving in the car, when I think of a friend, I’ll call or email them; instead of quick exchanges, I’ll make a plan for a longer conversation, I’ll foster and nurture creativity, I’ll go outside every day, I’ll watch movies and read books and listen to albums, and pay attention, I’ll dance and move my body intentionally with yoga and pilates, I’ll experience the natural world and be captivated by IT, I’ll keep having conversations about the effects of digital addiction, I’ll keep sharing knowledge. What will I do in the meantime? Will I stop taking pictures because my camera is on my phone? Will I excuse myself from group texts or delete my Facebook account? Will I stop using Twitter and Instagram? No. Quitting relationships or staying less informed isn’t the answer. My dad is on Facebook now, and we video chat, and he has a friend he talks to, and he sees my posts and photos. I know he enjoys this. I know it makes a huge difference in his life right now. My mother’s death, his sister’s death, COVID–he’s had a tough year. I’ve heard from friends that they love the photos of our adventures that I post. I maintain and nurture familial relationships and friendships, and friend groups through our text chats. These connections are essential to me. So, I will monitor my usage. I will be more intentional. I will pay attention. I knew digital addiction existed, and probably for me after I listened to the audiobook Irresistible. I had some interest in How to Break Up with Your Phone but never carried it through. We are still in an abusive relationship. I watched The Great Hack and The Social Dilemma and became terrified of the more significant implications of manipulation through social media. I recently read Why the modern world is bad for your brain and connected the dots between my physical symptoms of brain fog, insomnia, and tension in my body– the results of decades-long screen captivation. Thank you to Lucy James for posting this on her Facebook profile today. It captivated me and inspired me to come out with this post. There are many other films, books, and articles on this topic–I Googled it, of course. I’ll also Google treatments and see where that takes me. I wish anyone who reads this the best. Keep looking up! If you would like to have a more extended conversation, I’m so ready. Two weeks later ... After I hit send on that email message, I received a reply requesting a guest post on this blog. Here I am. I also received a text message praising the email and admitting they too could relate. Another friend exclaimed that it had gotten worse since COVID. Still, yet another agreed that it was a problem, but not ready to “come out.” One friend carefully crafted a longer response. She admitted that it had become a problem for her too. She has taken steps to curtail her overuse, implementing some strategies that speak volumes about who she is and our relationship. She mentioned that she does not pick up her phone in the morning before she talks to herself and God. This bit of advice would turn out to be the best. It translates for me as I go for Refuge, generate Bodhichitta, and self-generate. Making my intention for the day to benefit others and transform everything into the path. I started paying attention to my itches–the ones that begged to be scratched. The ones that propelled me to pick up my phone. I discovered some things that are helping me get over this compulsive behavior. Recognize, reduce, and abandon. First, I must admit that making declarations like I’m not ever doing certain things again, and expecting that to stick, was a completely flawed approach. I realized that soon after I hit send on that email message. I checked emails and texts immediately after! Am I a failure? No. I’m flawed. I have delusions. I decided to adjust and take this on like any other bad habit. I need to recognize the problem first. Think deeply about where this bad habit is taking me, what are the benefits of letting it go, and make a plan to reduce and eventually abandon the action of habitually and mindlessly picking up my phone for a nice scroll through the newsfeed. When taking the ‘pick up my phone syndrome’ as far as I can, I see myself, on my deathbed, clenching my phone, scrolling into oblivion—wasting my chance—wasting my spiritual life. I think about the years of damage to my eyes and my brain. I think about my short attention span and how it will only get worse. I see how my monkey mind is scattered and can’t recall details without a device’s aid. Eventually, will I be able to produce thoughts on my own, without the device prompting me? I don’t want to find out. I use this line of thinking to increase my wish to reduce and abandon my overuse problem. Will I allow a bad habit that I can do something about to keep me trapped in a cycle of suffering? NO. Recognizing also includes the fact that a phone, Facebook, email, or any other form of digital media is not inherently bad. The problem lies in mindless overuse that is rife with delusion spurring obstacles. The problem is allowing myself to continue without making an explicit intention to use my phone, social media, or any other screen to benefit others. May everyone be happy. Side question, I ask myself: Facebook is not inherently bad, but do you want to use something created by a university computer geek named Mark Zuckerberg to rate girls, Hot or Not? Not. Now that my intentions are clear, I’ve made my declaration, and I’ve decided to tackle this as my project, I start paying attention. I received a notification on my phone that my screen time was down by 85%. This is encouraging. I feel motivated in my quest for a technology-free life. I see a tweet by Chrissy Teigen expressing how she is trying to find a screen life balance, too. I feel connected to Chrissy. And, like many other times, #DeleteFacebook is trending. I am not alone. I think most of the population is suffering from some form of screen captivation. I begin to understand the need for boundaries. Time limits and rules or guidelines are necessary when adopting a new behavior or letting go of an old one. I am constantly being interrupted because ads and irrelevant content lure my attention. That’s not ok with me anymore. My attention is precious. I decided that I only need 5-10 minutes to visit with my device. How many times a day? That seems to be where the challenge is for me. I’m working through how I use my phone. I’m looking at what I think are the necessary applications. I’m not keeping distracting apps like games or social media around. While tracking apps and usage monitoring on my phone are useful now, I do not want to depend on software or another app to curb my enthusiasm for picking up my phone. Ask questions. I started considering questions like do you need another picture to add to the over 34,000 digital images your phone says you currently have? Why do you want to post this picture? Are you expecting to see another email besides the one from Costco that you saw the past 100 times you looked? Do you need to confirm or seek out the answer to every random query that enters your mind? [insert Google or IMDB search] Do you expect to read different headlines? Ones that are joyful and uplifting instead of depressing and anxiety-inducing? What are you seeking? I also pay attention to the kind of mind or situation that prompts me to pick up my phone. I notice that a super uncomfortable situation causes me to run to my phone so I can try to disappear into it in an attempt to hide from this painful discomfort. I decided to make a plan for my usage. I deleted more apps and turned off notifications. With lower expectations, I use my phone on my own time. I use it for limited activities. I will make a plan with family and friends for emergencies if I am unreachable. I will make an intention to be intentional about my usage. I started using a notebook again. I write down ideas or things I need to look up or add to a list — I use this notebook instead of my phone. I have considered buying a camera to replace the need to have my phone on picture-taking adventures. I do not want to buy another thing, though. My minimalist lifestyle is spilling over into my digital life. I am Marie Kondo-ing, my digital life. If it does not spark JOY, then it must go. Thank you for your service, bye-bye. My most significant insight revealed itself. This device that professes productivity and relief from boredom kills my productivity and creates a lethargy that dulls my senses, like brain fog. I see myself in a thick fog, clutching my phone. Another rule or guideline I observe is: out of sight (or hand), out of mind. I do not hold my phone when I am not using it. I leave it across the room when I am working. It is not in the bedroom at night. I have text messages on my laptop, so I turn those off when I need to concentrate, which is always. What am I filling my time with now that I have increased productivity and I am not allowing myself to scroll and click into an internet hole? Things that nourish me and fill me up. I spend time watching the sunrise and set every day. I am studying Universal Compassion and enjoying my meditation practice again. I am getting through my reading list. The joy of cooking has inspired me. I brew kombucha. I exercise and enjoy nature. I listen to music–whole albums, the vinyl kind– instead of one song at a time or an internet playlist. I watch documentaries and select movies. I enjoy close relationships that I nurture. I observe the world around me instead of clicking my way into a digital hole of data points. Someone waved at me from the street for the first time the other day. I use these things to spark joy. Relationship questions arise. Relationships: How do I relate to them on social media? Do I use social media to communicate solely with anyone? Am I using social media to cultivate and nurture relationships? I think about Dunbar’s number and the idea that we can only be capable of a certain number of close relationships. Are my close relationships suffering from my overuse problem? I will continue to have video chats with Dad, family, and friends. I will examine my “friends list” and consider my personal Dunbar’s number. Which relationships am I going to focus on and nurture? I’ll start with the most important, my spiritual guide, my partner, my close sangha jewels, and my close friends. I’ve heard that you can love all living beings without exception, but you don’t have to have lunch with them. That eases the overwhelming feeling of wanting to be everything to everyone. Going forward. I consider that when I die, the only thing that will be left is a set of data points and a box or apartment full of items that will disperse to friends, family, and the needy. What am I leaving behind? I’m going to continue Marie Kondo-ing my digital life. If it does not serve me or spark joy, I will release it from my grip. I will continue to extoll the benefits of cleaning up our digital lives. I know that Facebook isn’t a real representation of friendship. The people I want to talk to and be with right now aren’t here anymore. Not on Facebook or this Earth. I experience grief every day. I’m not alone. This problem isn’t going to be as difficult for me because I have support. I think about people who are alone and have a digital addiction. They use social media for their connection to the outside world. My advice for these people and anyone who knows people like this, please call each other. Have video chats, meet up (at a safe distance and wearing a mask as necessary), but make one on one, interpersonal connections. Have deep, meaningful conversations. Ask each other, “How are you doing?“. We all need more of this. Kids these days need role models. They are fighting an unfair battle. Again. Tik-Toking their way through climate change, the kids have a challenging future ahead of them-like all generations, but these particular ones will need some extra-special attention. I want to model good digital behavior and responsibility regarding climate change, which is essential to me. Information or what we learn in this life can increase our love, compassion, wisdom, and wish to help others. Information can also be resigned to a collection of irrelevant data points. Mindfulness. I set my intention for the day. How will I use my talents, how will I use my devices, and how will I use my time? I will generate joy and benefit others. Our capacity for consuming and processing information is great, but our capacity for love is even greater. How am I processing the information I receive daily via my digital devices? Am I nervous, anxious, depressed, and afraid? Am I angry or confused? Am I overwhelmed and feel like I can’t get my digital life organized? Too many emails to read? Too many pictures to catalog? Too many files to file, in folders, on desktops and home screens. I work in digital media. Now, I feel a bit like a tech-bro who doesn’t allow their kids to use social media or own an iPad. The insights I’ve been able to glean over the years have helped nonprofits, Buddhist centers, filmmakers, and friends. I hope to continue to help them inform, entertain, and love others. In the immediate future, January is retreat month, a good time to disconnect, set boundaries, go inward, and experience the peace of a technology-free life. A life lived intentionally. Keep looking up! Please leave your comments for our guest writer below to keep this important conversation going.
中文翻译
两周前，我向11个人发送了以下信息。这是一种让自己负责、承担个人责任或寻求朋友同情的方式；我承认数字媒体正在占据我的生活，这已经不是第一次了。我写这篇文章是因为我意识到自己有数字成瘾。我已经成瘾多年，现在感觉像是几十年了。我挣扎于每次拿起手机“看看发生了什么”时都在损害大脑的知识。我为自己过度使用找借口，合理化说我是为了工作而使用社交媒体。我需要尽快处理电子邮件和短信，以在职业上领先。我只是阅读标题，不评论别人的帖子。我通过参与佛教祈祷请求群组、分享美丽的图片或鼓舞人心的故事、表达对特定观点或组织的支持来使用社交媒体造福他人。我把自己和别人比较。如果那位老师、那个人或那只宠物能负责任地使用社交媒体，我也能。我有很多方式合理化我的过度使用。但最终，我知道我的过度使用是因为我有一个需要挠的痒处。我心中有一些深深的不满。我试图避免一些痛苦。我需要被“喜欢”，而在那一刻，社交媒体是满足这种需求的最佳场所。错了。我的大脑很难长时间专注于一件事。完成本应快速的任务需要更长时间。我发现自己会在谈话中分心，不得不提醒自己倾听对方。我几乎无法不受干扰地读完一篇简短的博客文章。我睡着看电视，或者说流媒体，因为我们没有电视；但我在半夜醒来无法重新入睡。我的冥想练习大多分心到不存在。我的目标不是完全停止使用设备。在这个我们依赖技术的时代，这不现实。听起来像是一个遥远的地方。无技术之地。一个我有时想去的地方。一个我需要更经常为自己创造的地方。老实说，技术在很多方面改善了我的生活，我数不清。但是，删除并远离Facebook是一个长期目标。我试过几次。我有办法绕过手机上没有这个应用的情况。当我第一次开始意识到数字成瘾是真实的，并且对我和我爱的人产生深远影响时，我对自己做出了声明。我的目标是有意地使用所有形式的数字媒体。所以，这不是浪费时间，而是获得回报的时间。我将停止做的事情：出于无聊拿起手机，无意识地滚动进入虚空，因为设备上的内容做出判断，因为设备上的内容生气，阅读引起困惑和愤怒的评论，在感到不舒服的情况下拿起设备，没有设备时感到赤裸，在看电影或读书时拿起设备，因为我没有全神贯注而让别人感到不重要，期望得到我的帖子、短信、电子邮件、推特的回复，感到像囚犯。我将开始或继续做的事情：有意地使用设备，在工作时间检查工作邮件，关闭通知，晚上卧室里没有手机，吃饭时没有手机，冥想时房间里没有手机，与人交谈时没有其他任务，开车时没有手机，当我想起朋友时，我会打电话或发电子邮件；而不是快速交流，我会计划一次更长的谈话，我会培养和滋养创造力，我每天都会出去，我会看电影、读书、听专辑，并注意，我会通过瑜伽和普拉提有意地跳舞和移动身体，我会体验自然世界并被它吸引，我会继续讨论数字成瘾的影响，我会继续分享知识。与此同时我会做什么？我会因为相机在手机上而停止拍照吗？我会退出群聊或删除Facebook账户吗？我会停止使用Twitter和Instagram吗？不。放弃关系或保持较少信息不是答案。我爸爸现在在Facebook上，我们视频聊天，他有一个朋友可以交谈，他看到我的帖子和照片。我知道他喜欢这个。我知道这对他现在的生活产生了巨大影响。我母亲的去世，他姐姐的去世，COVID——他度过了艰难的一年。我听朋友说他们喜欢我发布的我们冒险的照片。我通过短信聊天维持和培养家庭关系、友谊和朋友群。这些联系对我来说至关重要。所以，我会监控我的使用。我会更有意。我会注意。我知道数字成瘾存在，可能在我听了有声书《不可抗拒》之后。我对《如何与你的手机分手》有些兴趣，但从未坚持下去。我们仍然处于虐待关系中。我看了《大黑客》和《社交困境》，并对通过社交媒体操纵的更重大影响感到恐惧。我最近读了《为什么现代世界对你的大脑有害》，并将我的脑雾、失眠和身体紧张的身体症状与长达数十年的屏幕沉迷联系起来。感谢露西·詹姆斯今天在她的Facebook个人资料上发布了这个。它吸引了我，并激励我发表这篇文章。当然，还有许多其他关于这个主题的电影、书籍和文章——我谷歌了。我也会谷歌治疗方法，看看会带我去哪里。我祝愿任何读到这篇文章的人一切顺利。继续向上看！如果你想进行更深入的对话，我准备好了。两周后……在我发送那封电子邮件后，我收到了回复，要求我在这篇博客上写一篇客座文章。我来了。我还收到了一条短信，赞扬这封电子邮件，并承认他们也能感同身受。另一位朋友惊呼，自COVID以来情况变得更糟。还有一位同意这是一个问题，但还没有准备好“站出来”。一位朋友精心构思了更长的回复。她承认这对她来说也成了问题。她已采取措施减少过度使用，实施了一些策略，这些策略充分说明了她的为人以及我们的关系。她提到她早上在和自己和上帝交谈之前不拿起手机。这条建议结果是最好的。对我来说，这转化为我寻求皈依、生起菩提心和自我生起。设定我当天的意图，以利益他人并将一切转化为道。我开始注意我的痒处——那些乞求被挠的痒处。那些促使我拿起手机的痒处。我发现了一些帮助我克服这种强迫行为的事情。认识、减少和放弃。首先，我必须承认，做出像我再也不做某些事情的声明，并期望坚持下去，是一种完全有缺陷的方法。我意识到这一点是在我发送那封电子邮件后不久。我之后立即检查了电子邮件和短信！我是个失败者吗？不。我有缺陷。我有妄想。我决定调整，像对待其他坏习惯一样对待这个问题。我需要先认识问题。深入思考这个坏习惯会带我去哪里，放弃它有什么好处，并制定计划减少并最终放弃习惯性和无意识地拿起手机滚动新闻源的行为。当尽可能地将“拿起手机综合症”推演到底时，我看到自己在临终床上，紧握手机，滚动到遗忘——浪费我的机会——浪费我的灵性生活。我想到多年来对我的眼睛和大脑的损害。我想到我的短暂注意力以及它只会变得更糟。我看到我的猴子心是如何分散的，没有设备的帮助就无法回忆细节。最终，我能否在没有设备提示的情况下自己产生想法？我不想找出答案。我用这种思路来增加我减少和放弃过度使用问题的愿望。我会允许一个我可以做些什么的坏习惯让我陷入痛苦的循环吗？不。认识还包括一个事实，即手机、Facebook、电子邮件或任何其他形式的数字媒体本身并不坏。问题在于无意识的过度使用，充满了妄想和障碍。问题是允许自己继续下去，而没有明确的意图使用手机、社交媒体或任何其他屏幕来利益他人。愿所有人都快乐。附带问题，我问自己：Facebook本身并不坏，但你想使用一个名叫马克·扎克伯格的大学生计算机极客创造的东西来给女孩评分，热不热吗？不。现在我的意图明确了，我做出了声明，我决定将这个问题作为我的项目来处理，我开始注意。我收到手机通知，我的屏幕时间下降了85%。这令人鼓舞。我在追求无技术生活的过程中感到有动力。我看到克莉茜·泰根的一条推文，表达她也在努力寻找屏幕与生活的平衡。我感到与克莉茜有联系。而且，像许多其他时候一样，#DeleteFacebook正在流行。我并不孤单。我认为大多数人都遭受某种形式的屏幕沉迷。我开始理解界限的必要性。在采用新行为或放弃旧行为时，时间限制和规则或准则是必要的。我不断被打断，因为广告和不相关的内容吸引我的注意力。这对我来说不再可以接受。我的注意力是宝贵的。我决定我只需要5-10分钟与我的设备相处。一天多少次？这似乎是我的挑战所在。我正在研究如何使用我的手机。我正在查看我认为必要的应用程序。我不保留分散注意力的应用程序，如游戏或社交媒体。虽然跟踪应用程序和手机上的使用监控现在有用，但我不想依赖软件或另一个应用程序来抑制我拿起手机的热情。提问。我开始考虑一些问题，比如你需要另一张照片添加到手机显示的超过34,000张数字图像中吗？你为什么想发布这张照片？你期望看到除了Costco的那封邮件之外的另一封邮件吗？你已经看了100次了。你需要确认或寻找进入你脑海的每个随机查询的答案吗？[插入谷歌或IMDB搜索]你期望读到不同的标题吗？那些令人愉悦和振奋而不是令人沮丧和焦虑的标题？你在寻求什么？我还注意促使我拿起手机的那种心态或情况。我注意到一个超级不舒服的情况让我跑向手机，这样我就可以试图消失在其中，以隐藏这种痛苦的 discomfort。我决定为我的使用制定计划。我删除了更多应用程序并关闭了通知。怀着较低的期望，我在自己的时间使用手机。我将其用于有限的活动。我会与家人和朋友制定计划，以备我无法联系时的紧急情况。我会设定意图，有意地使用。我又开始使用笔记本。我写下想法或需要查找或添加到列表中的东西——我用这个笔记本而不是手机。我考虑买一台相机来替代在拍照冒险时需要手机。不过，我不想再买一件东西。我的极简主义生活方式正在蔓延到我的数字生活中。我正在整理我的数字生活。如果它不能激发快乐，那么它必须离开。感谢你的服务，再见。我最深刻的洞察显现了。这个声称提高生产力和缓解无聊的设备杀死了我的生产力，并创造了一种使我的感官迟钝的 lethargy，就像脑雾一样。我看到自己在浓雾中，紧握手机。我遵守的另一条规则或准则是：眼不见（或手不拿），心不烦。我不在不使用时拿着手机。我工作时把它放在房间的另一边。晚上它不在卧室里。我的笔记本电脑上有短信，所以我需要集中注意力时关闭它们，这总是如此。既然我提高了生产力，并且不允许自己滚动和点击进入互联网黑洞，我现在用什么东西来填充我的时间？滋养我并让我充实的东西。我每天花时间看日出和日落。我正在学习普遍慈悲，并再次享受我的冥想练习。我正在完成我的阅读清单。烹饪的快乐激励了我。我酿造康普茶。我锻炼并享受自然。我听音乐——整张专辑，黑胶唱片那种——而不是一次听一首歌或互联网播放列表。我看纪录片和精选电影。我享受我培养的亲密关系。我观察周围的世界，而不是点击进入数字数据点的黑洞。前几天有人第一次从街上向我挥手。我用这些事情来激发快乐。关系问题出现。关系：我如何在社交媒体上与他们联系？我是否仅使用社交媒体与任何人交流？我是否使用社交媒体来培养和滋养关系？我想到邓巴数和我们只能维持一定数量的亲密关系的想法。我的亲密关系是否因我的过度使用问题而受损？我会继续与爸爸、家人和朋友进行视频聊天。我会检查我的“好友列表”，并考虑我个人的邓巴数。我将专注于和培养哪些关系？我会从最重要的开始，我的灵性导师、我的伴侣、我亲近的僧伽珍宝和我亲近的朋友。我听说你可以毫无例外地爱所有众生，但你不必和他们一起吃午饭。这缓解了想要成为所有人的一切的 overwhelming 感觉。向前看。我考虑到当我死去时，唯一剩下的将是一组数据点和一个装满物品的盒子或公寓，这些物品将分发给朋友、家人和需要的人。我留下了什么？我将继续整理我的数字生活。如果它不能为我服务或激发快乐，我将松开对它的掌控。我将继续颂扬清理数字生活的好处。我知道Facebook并不是友谊的真实代表。我现在想与之交谈和相处的人已经不在了。不在Facebook上，也不在这个地球上。我每天都经历悲伤。我并不孤单。这个问题对我来说不会那么困难，因为我有支持。我想到那些孤独且有数字成瘾的人。他们使用社交媒体作为与外部世界的联系。我对这些人和任何认识这样的人的建议是，请互相打电话。进行视频聊天，见面（在安全距离内，必要时戴口罩），但要建立一对一的人际联系。进行深入、有意义的对话。互相问：“你怎么样？”我们都需要更多这样的交流。现在的孩子需要榜样。他们正在打一场不公平的战斗。再次。通过Tik-Tok应对气候变化，孩子们面临着充满挑战的未来——像所有世代一样，但这些特定的孩子需要一些特别的关注。我想树立良好的数字行为榜样，并对气候变化负责，这对我来说至关重要。信息或我们此生所学可以增加我们的爱、慈悲、智慧和帮助他人的愿望。信息也可以被降级为一堆不相关的数据点。正念。我设定我当天的意图。我将如何使用我的才能，如何使用我的设备，以及如何使用我的时间？我将产生快乐并利益他人。我们消费和处理信息的能力很大，但我们爱的能力更大。我如何处理每天通过数字设备接收的信息？我紧张、焦虑、抑郁和害怕吗？我生气或困惑吗？我感到不知所措，觉得无法组织我的数字生活吗？太多电子邮件要读？太多图片要分类？太多文件要归档，在文件夹中，在桌面和主屏幕上。我从事数字媒体工作。现在，我感觉有点像那些不允许孩子使用社交媒体或拥有iPad的科技兄弟。多年来我能够收集的见解帮助了非营利组织、佛教中心、电影制片人和朋友。我希望继续帮助他们告知、娱乐和爱他人。在不久的将来，一月是闭关月，是断开连接、设定界限、向内走、体验无技术生活和平的好时机。有意地生活。继续向上看！请在下面为我们的客座作家留下您的评论，以继续这场重要的对话。
文章概要
本文以第一人称视角，分享了一位中年人士对数字成瘾的深刻反思与恢复计划。作者坦诚承认自己多年来对手机和社交媒体的过度依赖，导致注意力分散、睡眠障碍和冥想练习受阻。文章详细列出了停止和开始的行为清单，强调有意识地使用数字媒体，而非完全放弃技术。作者结合佛教修行，如皈依、生起菩提心，将科技使用转化为利益他人的道途。文章还探讨了数字成瘾对人际关系的影响，并呼吁建立界限、培养真实连接，最终旨在通过正念和意图，实现科技与灵性生活的平衡。
高德明老师的评价
用12岁初中生可以听懂的语音来重复翻译的内容：这篇文章就像一个大人在说，我玩手机太多了，像上瘾一样，总是想看看有什么新消息，结果做事情慢，睡觉不好，和朋友说话也分心。他决定要改变，比如不在无聊时拿手机，吃饭时不看手机，冥想时把手机放远点。他还用佛教的方法，比如早上先想好要帮助别人，这样用手机就不是浪费时间了。他觉得科技不是坏的，但要用得有意义，多和真人聊天，看看大自然，这样会更开心。
佛学的各个宗派视角评价，突出《显密圆通成佛心要集》的视角：从佛学视角看，数字成瘾可视为一种烦恼障，源于无明和贪执，导致心散乱，障碍修行。显宗如禅宗强调“当下安心”，作者通过设定意图和正念，契合“制心一处，无事不办”的修行原则。密宗如准提法注重“即事而真”，作者将日常科技使用转化为道用，体现了“一切法皆是佛法”的圆融智慧。《显密圆通成佛心要集》倡导显密双修，作者的做法——如皈依、生菩提心（显）与将设备使用意图化（密）——正呼应此集“以显为体，以密为用”的宗旨，显示准提法在应对现代烦恼中的灵活性与实效性，能快速净化业障，提升专注。
在修行实践上可以应用的和可以解决人们的十个问题：1. 提升专注力：通过有意识地使用设备，减少分心，帮助人们在工作学习中更集中。2. 改善睡眠质量：夜间远离手机，缓解失眠，促进身心休息。3. 增强人际关系：减少屏幕时间，多进行真实对话，解决孤独感和沟通障碍。4. 减轻焦虑抑郁：避免负面信息过载，培养正念，缓解情绪波动。5. 培养慈悲心：将科技使用意图设为利益他人，扩展爱心，解决自私倾向。6. 提高生产效率：设定使用界限，克服拖延，解决时间管理问题。7. 促进灵性成长：结合冥想和皈依，深化修行，应对灵性停滞。8. 增强自我觉察：通过提问如“我在寻求什么”，帮助认清内心需求，解决迷茫。9. 改善身体健康：减少屏幕时间，增加户外活动，缓解眼疲劳和身体紧张。10. 培养喜悦感：用自然和创意活动替代无意义滚动，解决生活枯燥问题，准提法的咒语持诵可在此中加持，快速转化烦恼为智慧。