Ask HN：如何最有效地减少过度沉迷数字媒体？
4 分•作者: SeanAnderson•8 个月前
我一直在努力改善生活中那些我觉得不太如意的方面。我在身体方面取得了很大的进步，但在数字领域却面临着更大的挑战。
我花在浏览 Reddit、YouTube/Twitch 和 Facebook 上的时间太多了。谢天谢地，我从未沉迷于 Insta 或 TikTok。我想大幅减少我在这些网站上花费的时间，但它们似乎已经深深地融入了我的精神世界，这让我觉得几乎不可能改变。
我尝试过一些简单的建议，比如配置一个 Tampermonkey 扩展程序来限制访问，或者安装 Cold Turkey (https://getcoldturkey.com/)。问题是我知道如何绕过这些限制（你可以通过修改时钟时间来规避 Cold Turkey ...），所以，最终，当渴望变得足够强烈时，我就会这么做，即使这对我来说并非最佳选择。
另一个问题是，有时这些网站上会有有价值的信息。例如，一些 subreddit 上有与编程、健身等相关的有用信息，我可能会通过 Google 搜索找到它们。如果我在进行正当的研究时被阻止访问这些信息，我会感到沮丧，并希望有一个例外。但我不太确定这种立场是否站得住脚。
在现实世界中，我通过限制身体接触来成功地克服了一些习惯。我不在家里放零食，如果必须有，我会把它们放在一个定时锁定的容器里 (https://www.amazon.com/dp/B00E9J3MLM)，这样当我想吃的时候就打不开。这帮助我控制了像沙拉的美味配料，我想随时备用，但又不想 24/7 受到诱惑。
当处理数字成瘾时，问题就更具挑战性了。我想知道我有哪些选择？我猜想可能与硬件级别的家长控制和限时密码有关？我不确定任何基于时间的方法是否可行，因为我可以随意修改电脑的时钟时间，但也许如果它拨号到第三方服务器获取时间信息，并且我没有走到 MITM 响应的那一步呢？我更喜欢能够自己实施的解决方案，而不是反复把密码交给朋友，但如果这是硬性要求，我也能理解。
有人在这方面取得过成功吗？谢谢！
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I've been working on improving aspects of my life that I don't feel serve me super well. I've made really strong progress in physical areas, but digital has been much more challenging.<p>I spend way too much time browsing Reddit, YouTube/Twitch, and Facebook. Thankfully, I never got into Insta or TikTok. I want to drastically reduce the amount of time I spend interacting with these sites, but they feel so deeply engrained into my psyche that it feels nearly impossible.<p>I've tried some of the simpler suggestions like configuring a Tampermonkey extension to limit access, or installing Cold Turkey (https://getcoldturkey.com/). The problem is that I know how to work around these things (you can just edit your clock time to mitigate Cold Turkey ...) and so, eventually, the cravings become enough that I do so even though it's not in my best interest.<p>Another issue is that sometimes sites have valuable information. For example, some subreddits have useful information related to programming, fitness, etc. and I'll encounter them through a Google search. If I'm prevented from accessing this information when doing legitimate research then I find that frustrating and wish there was an exception to the rule. I'm not sure how grounded that stance is, though.<p>In the physical world, I've had great success defeating habits by limiting physical access. I don't keep snacks at home and, if I must, I'll put them in a timed, locking container (https://www.amazon.com/dp/B00E9J3MLM) such that I'm unable to open it when having a craving. This helped me with things like delicious toppings for salads which I wanted to keep on-hand, but not be tempted by 24/7.<p>The problem is more challenging when working with digital addictions. I'm wondering what my options are here? I assume something related to parental controls at/near the hardware level and a time-release password? Not sure if anything time-based is viable if I can just mess with my computer's clock time, but maybe if it dials out to a third-party server for timing info and I don't go so far as to MITM the response? I'd prefer solutions that I'm able to implement myself rather than relying on repeatedly handing passwords off to friends, but am understanding if that's a hard requirement.<p>Anyone had any success here? Thanks!