So many people complain that their phone is a constant source of distraction but we can actually hack back our devices to make sure that they serve us as opposed to us serving them.

很多人都抱怨手机总会分散他们的注意力 但我们其实可以予以反击 让手机为我们服务 而不是我们成为手机的奴隶

Very quickly and only just four steps.

这个方法非常简单 只需要四个步骤

The first step is to remove meaning what you have to do is look at your phone and just delete the apps that you find are not very helpful or the ones that you find particularly distracting.

首先就是移除 意思是你需要看看手机里的哪些应用不是那么有帮助 或者是特别容易让你分心的 把这些应用删掉

Now the next step is to replace, meaning you want to ask yourself are those apps that that send you all of these external triggers.

下一步就是替换 你要问问自己 是这些软件给你发来外部诱因的吗？

Is the phone the best place to use those products.

手机是这些软件的最佳应用场所吗？

For example I love social media but I don't really find much value in using Facebook on my phone.

比如 我很喜欢社交媒体 但我觉得在手机上用Facebook没有太大价值

I like using it on my desktop and I use it during a time that I plan in my calendar according to my time box calendar.

我喜欢在电脑上用它 而且我会根据自己的日程安排 在某段时间内使用它

Because we talked about in the last step around making time for traction.

因为我们在上一步中说过了留出时间去转移注意力

So I turned what was otherwise a distraction into traction by planning time for it in my day.

所以我留出一定的时间 把原本会成为一项干扰的事情变成了有吸引力的事情

And I do that on my desktop as opposed to my phone.

我会在电脑上而不是手机上用它

The third step is to reorganize.

第三步就是整顿

So on your home screen you don't want just any old app to be able to attract your attention when you first open your phone.

在你的手机主页面上 你不希望自己一打开手机 就被一些老旧的应用吸引注意力

You only want the apps that serve you most.

你只想看到那些对你最有帮助的应用

So on my home screen I might have the apps that I used most frequently that do serve me.

所以我的主页面上只有那些我最常用 并且最有帮助的软件

So I have email I have my to-do list I have my calendar and I have very little else that might distract me.

有邮箱 有待做事项清单 有日程表 几乎没有其他可能让我分心的东西

And then finally the last step is to reclaim these notifications.

最后一步就是重新设置这些通知

So when it comes to reclaiming these notifications, we want to make sure that we only allow the notifications from apps that really do serve us that are the most urgent to have the privilege of interrupting us with sight and sound triggers.

重新设置通知 是指我们只允许那些真正能为我们服务的应用发送最紧急的通知 让它们有特权通过视觉或声音打断我们

So it should only be your phone calls, your text messages, the most urgent of notifications.

所以这应该只包括你的电话 信息 最紧急的通知

Those are the only ones who should have the privilege to send you a ping or a ding that might interrupt you in the middle of something that you authorized wanting to do.

只有它们有特权在你忙着的时候发出“叮咚”声来通知你

So as potentially distracting as we think our devices are, it turns out that 2/3 of people who own a smart phone never change their notification settings.

虽然我们可能认为手机会分散注意力 但有三分之二拥有智能手机的人从来不会更改通知设置

Turns out that in just a few minutes of adjusting those notification settings and asking yourself is this external trigger serving me or am I serving it,

事实表明 只需要花几分钟来调整一下通知设置 并且问问自己 这个消息提醒是对我有帮助 还是让我成为了它的奴隶

we can completely change all of these external triggers these pings dings and rings that lead us towards distraction.

我们就可以彻底改变这些分散我们注意力的通知声、“叮咚”声和铃声