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????為了跟上技術(shù)的發(fā)展,，超常工作的潮流勢(shì)不可擋。許多人并不知道私人時(shí)間什么時(shí)候結(jié)束,，工作時(shí)間什么時(shí)候開(kāi)始（反之亦然）,。我們急急忙忙地收發(fā)電子郵件，好像頭發(fā)著了火一樣,；我們快速瀏覽在線信息,，只是為了囫圇吞棗地獲取某些重要資訊，也可能是我們需要或不需要的任何資訊,；甚至在社交網(wǎng)絡(luò)上,，我們也會(huì)因?yàn)橥露_（更不用說(shuō)因?yàn)槁殘?chǎng)中的相互嫉妒所造成的對(duì)立情緒）。難怪微軟（Microsoft）將新款Windows 7手機(jī)的宣傳口號(hào)定為：“一部手機(jī),，將把我們從手機(jī)世界中解救出來(lái),。”

????我非常清楚與數(shù)碼流沙艱難搏擊的感覺(jué),，因?yàn)槲乙苍?jīng)經(jīng)歷過(guò),。即使現(xiàn)在，我也會(huì)有這樣的感覺(jué),。但是，在過(guò)去幾年中,，我努力使自己在獲取高科技信息方面更加合理化,，并制定了一個(gè)計(jì)劃。這個(gè)計(jì)劃同樣也適用于其他人,。

????很大程度上來(lái)說(shuō)，我之所以這么做,，是因?yàn)榭萍紟Ыo我的難題,，而這些科技與我的私生活緊密相連。同時(shí),，我也意識(shí)到,，科技給我的工作生活帶來(lái)了負(fù)面影響。雖然我喜歡科技,，但我希望能夠出于合理的原因,，并且在適當(dāng)?shù)膱?chǎng)合使用它。實(shí)際上,，我必須這么做——作為一名科技記者,，這也是我工作的一部分。

????我希望下面的建議能夠幫助你處理好自己的情況：

1. 面對(duì)面交流

????在辦公室，減少向你周?chē)耐掳l(fā)送電子郵件或即時(shí)信息的次數(shù),。通過(guò)面對(duì)面的溝通,，展示你的個(gè)性，你的魅力,，還有你的溝通能力,。你并不需要花費(fèi)太多時(shí)間，但一定要使它更有價(jià)值,。

????如果一個(gè)人只是發(fā)送100封斟詞酌句的電子郵件,，而另一個(gè)人經(jīng)常拿出一點(diǎn)時(shí)間跟老板聊天，陪他們喝咖啡,，或者與他們握手,，那么，前者獲得提升的幾率就要低得多,。事實(shí)就是這樣,。用宅男們的話來(lái)說(shuō)，不要做一個(gè)總是使用遠(yuǎn)程武器的辦公室戰(zhàn)士,；偶爾也要來(lái)幾場(chǎng)近身肉搏戰(zhàn),。

2. 用科技來(lái)改變壞的科技習(xí)慣

????向時(shí)間管理程序?qū)で髱椭Ｓ袝r(shí)候,，我們需要借助外力的監(jiān)控來(lái)獲得工作效率,。好消息是，現(xiàn)在有很多程序可以幫忙,。其中最有效的一款程序名為挽救時(shí)間（Rescue Time）,，它可以直觀地分析你在電腦上進(jìn)行操作的時(shí)間。同時(shí),，這款程序還能限制你的在線時(shí)間,，甚至可以以時(shí)間為基礎(chǔ)，幫助對(duì)一些特定項(xiàng)目計(jì)費(fèi),。

3. 放下你的智能手機(jī)

????在參加同事之間的社交活動(dòng)時(shí),，不要做令人生厭的“科技依賴蟲(chóng)”。我的意思是說(shuō),，別把你的智能手機(jī)擺在桌子上,，等著來(lái)電閃爍或者振動(dòng)。這會(huì)讓你的同事,，或者你正在應(yīng)酬的業(yè)務(wù)伙伴認(rèn)為,，跟他們相比，你對(duì)手機(jī)上收到的東西更感興趣,。如果你不得不把手機(jī)放在手邊,，必須要說(shuō)明你的原因,，并且向他們解釋清楚，你會(huì)對(duì)他們完全專注,，除非有某個(gè)特別的信息或者電話,。否則，還是把手機(jī)放在你的口袋或者錢(qián)包里吧,。

4. 設(shè)定科技與真實(shí)生活之間的界限

????給自己確定一個(gè)“?；鹑铡卑桑∫簿褪钦f(shuō),，你要確定開(kāi)始以及結(jié)束待在數(shù)碼世界里的時(shí)間界限（由于云技術(shù)的出現(xiàn),，我知道這很難做到）。但是,，要盡量做到,，在一早喝咖啡的時(shí)候，不要去碰那些數(shù)碼設(shè)備,，晚上睡覺(jué)之前,，也不要打開(kāi)床邊的設(shè)備。當(dāng)然,，不要在凌晨2點(diǎn)回復(fù)電郵或短信（如果你這樣做,，你的同事也會(huì)質(zhì)疑你的頭腦是否清醒）。別人不會(huì)設(shè)定這些界限,，但我確信它們會(huì)讓你在職場(chǎng)中表現(xiàn)得更好,。很明顯，有時(shí)候你確實(shí)需要隨叫隨到,，但是在其他時(shí)間,，好好過(guò)自己的生活。

5. 一次完成一項(xiàng)任務(wù)

????如果有可能,，盡量在完成一項(xiàng)任務(wù)之后，再進(jìn)行下一項(xiàng),。人們是否能有效地完成多重任務(wù),？越來(lái)越多的研究對(duì)此提出了質(zhì)疑。事實(shí)上,，當(dāng)我們精力分散時(shí),，經(jīng)常會(huì)做出不理性的決定。比如,，我發(fā)現(xiàn),，要想完成工作，最多只要在網(wǎng)頁(yè)瀏覽器中打開(kāi)五個(gè)標(biāo)簽頁(yè),，這樣也不會(huì)讓自己感覺(jué)被各種信息狂轟濫炸,。

????進(jìn)行數(shù)碼節(jié)食的根本在于，形成自我意識(shí)和自主控制。這并不是一個(gè)放之四海皆準(zhǔn)的方法,，而且有時(shí)候會(huì)失去控制,。但是其累積效應(yīng)肯定可以帶來(lái)好處，還有效率,。啊,，很抱歉。我有一條短信,。馬上回來(lái),。

????本文作者丹尼爾?西貝格是電視臺(tái)通訊記者、主持人,，并著有《數(shù)字節(jié)食：四步戒掉科技癮,，找回生活中的平衡》（The Digital Diet: A four-step plan to break your tech addiction and regain balance in your life）

????The hyper-business of keeping up with technology is overwhelming. Many of us can't tell when our personal time ends and the workday begins (or vice versa). We blast off emails like our hair is on fire; we quickly skim the surface of information online just to ingest something, anything; and we even obsess over colleagues on social networks (not to mention battle feelings of professional jealousy). It's no wonder, then, that the tag line for Microsoft's (MSFT) new Windows 7 mobile devices is, "a phone to save us from our phones."

????I know how it feels to be slogging through digital quicksand, because I've been there. Some days I am there. But over the past year, I've tried to streamline my high-tech intake and develop a plan that works for others.

????While much of the motivation was driven by problems with technology related to my personal life, I also came to realize it was negatively affecting my work life, too. But I love technology and I want to embrace it for the right reasons and the right occasions. Indeed, I have to -- it's also part of my job as a science and technology reporter.

????I hope these tips prove helpful in managing your own situation:

1. Go with face-to-face contact

????Limit the number of emails or instant messages you send to the people in your immediate vicinity at the office. Demonstrate your personality, your charm, and your ability to communicate by speaking face-to-face. It doesn't have to take much time, just make it valuable.

????The person who sends 100 well-crafted emails will still probably be less likely to get that promotion than the person who takes a little time to chat with the boss, have coffee with them, or shake their hand on a regular basis. That's just the way it is. In nerd parlance, don't be the office warrior who always uses ranged weapons; endure some hand-to-hand combat on occasion.

2. Use tech to break your bad tech habits

????Seek out time-management programs. Sometimes, we simply need to outsource our self-control to be productive. The good news is that there are many programs to help. One of the best is called RescueTime, which gives you a visual breakdown of where all your computers minutes go. It'll also limit your online time and even help with time-based billing for certain projects.

3. Put the smartphone down

????During social outings with co-workers, don't leave tech turds. By that, I mean don't just dump your smartphone on the table and wait for a flashing light or vibration. That says the co-worker or business contact you're with is potentially less interesting than anything at all that you receive on your device. If you absolutely must have your smartphone handy then tell people why, and explain that unless that particular message or call comes through, they have your complete attention. Or just leave it in your pocket or purse.

4. Create boundaries for your tech/real self.

????Establish an e-day, which means when you start and stop your immersion in the digital realm (I know it's hard, thanks to the cloud). But aim to start with that cup of coffee sans gadgets and end it by not plugging your devices in next to your bed. And definitely don't reply to emails or texts at 2 a.m. (your co-workers will question your sanity). No one else will establish these barriers, and I truly believe they will actually make you stronger in the workplace. Obviously, there are times when it's necessary to be available, but otherwise, live your life.

5. Take it one task at a time

????When possible, seek to knock out one task before moving on to the next. An increasing number of studies question our ability to be effective multitaskers, and in fact, many times we also make irrational decisions when we're so distracted. For example, I find that having a maximum of five tabs open in your web browser is more than enough to get the job done but not feel bombarded.

????The bottom line is that going on a digital diet is about creating awareness and control. It's not a one-size-fits-all and there will be days when it falls apart. But the cumulative effects are meant to be beneficial -- and productive. Oh, excuse me. Just got a text message. Be right back.

????Daniel Sieberg is a TV correspondent, host, and author of The Digital Diet: A four-step plan to break your tech addiction and regain balance in your life.