3. Walk everywhere.
到处走动
I’m a big fan of walking, and I try to take a walk whenever possible. Besides the fact that it’s so healthy for your body and your mind, walking allows me to focus on the world around me instead of looking at my phone. One of the reasons I like walking is that it’s the only time I have to myself. I put some music on, and just walk. I can’t text or send emails because not only is it not comfortable, but it’s impossible to think properly while on the move. Walking allows me to concentrate on my thoughts and relax.
我热衷于散步，任何时间只要可行我就会去走动一会。散步除了能强健你的身心这一事实外，还能把你的精力从手机转移到周围的世界里。我喜欢散步的原因之一就是只有在散步时，时间才真正属于我自己。我会带上耳机，朝前走。我不发短信，不发邮件不仅仅是因为那不舒服自在，还出于走动时不能恰当地思考。散步让我沉浸于思虑中，能够使我放松。
4. Meditate.
冥想
There is much to say about the effect meditation has on your body and soul. Sitting quietly and slowly breathing in and out gives you time to focus on your inner self. Taking just a bit of time from your daily schedule to perform mediation will allow you to stop everything at once and focus on yourself with no other distractions. Dedicating even 5 minutes a day to meditate can provide you with quiet relief from all the distractions out there such as your phone and computer.
冥想对你的身体和灵魂有太多的帮助。静坐下来，慢慢地呼吸吐纳，此时你就可以专注于内在的修炼。从日常行程中抽一丁点时间做个冥想，这能帮你瞬间停止忙碌，一心一意地专注在自我身上。每天花5分钟冥想可以让你从各种琐事中解脱出来，比如电话和电脑。
The good thing about push notifications is that they ensure that you won’t miss anything happening right now. The downside is that you can never know when the next distraction is coming. To be fair, I understand the importance of enabling push notifications from your email client, so let’s focus on other apps. Do you really need instant notification about every ‘like’ you get on Instagram, or every time someone invites you to an event on Facebook?
关掉推送消息
5. Turn off (most of) your push notifications.
推送消息的优势在于它可以确保你不会错过任何新鲜实事。劣势就是你永远无法知道下一条新闻什么时候跳出来。客观来讲，我理解推送报告对邮件用户的重要性，所以我们可以尝试其他的应用软件。对于Instagram上每件你喜欢的事物，还有Facebook上的别人的邀请，你真就那么需要及时通知吗？
Think about how much you can reduce the noise and distraction if you turned off the push notifications in most of your news/social apps. As I said, push notifications can help us to not miss important things that come into our phone, but too many push notifications from less important sources and apps can prevent us to see the real things that we will came across in our real life.
想想一旦你关掉了大多数的新闻/社交软件，就会减少多少噪音和干扰。如我所说，推送报告可以帮助我们获得电话能接受到的重要信息，但有太多的报告来自无关痛痒的资源和鸡肋般的应用软件，它们只会妨碍我们看见真实生活中的真实事物。
Technology, sometimes we can’t live with it but we certainly can’t live without it. but once we know how to find the balance between our constant need to be fed with information to the human need of interacting with others—we will stop being digital slaves.
科技，近了恼人，失之却无法生存。可一旦我们在连续的信息需求和与人交往的需求中找到平衡---我们就不再是数码奴隶了。