智能手机(Smartphones)从根本上改变了我们的生活方式。在大多数情况下，我们认为这些变化是积极的，但与任何新技术一样，总会有阴暗面需要考虑。
当涉及到我们的移动设备的使用（或更确切地说是滥用）时，有很多健康问题，无论是精神上的还是身体上的。这(Which)就是为什么像谷歌(Google)这样为平板电脑和智能手机开发操作系统的公司已经开始将数字健康功能融入他们的软件中。
如果您是运行Android Pie或更高版本的(Android Pie)Android用户，则可以使用这些功能。让我们看看什么是Android的数字健康，以及如何使用它来改善您的生活。
您在哪里可以找到数字健康(Digital Wellbeing)？
这听起来像是一个哲学问题，但我们的意思是实际设置的位置。答案是您会在Android设置中找到数字健康。通常它位于主设置菜单中，尽管在大多数情况下您必须向下滚动一点。
由于每个Android手机制造商都倾向于定制他们的Android皮肤，因此确切的菜单结构可能会有所不同。如果您遇到问题，请尝试使用系统范围的搜索功能来查找该功能。
数字健康(Digital Wellbeing)始于洞察力
在您知道您是否以不健康的方式使用您的设备之前，您需要了解您的使用模式。这是Android(Android)上数字健康的核心产品之一。它会跟踪您与手机的交互方式以及您花时间使用的应用程序。
当然，这些数据本身并不意味着没有上下文。但是，随着时间的推移，它确实可以让您鸟瞰您使用手机所做的事情。
如果您在社交媒体(social media)应用程序上花费大量时间，而没有太多有意义的回报，那可能是个问题。另一方面，如果您只是花一整天时间在Netflix上尽情享受您喜欢的节目，这可能是您个人享受美好时光的一个例子。
设置总屏幕时间目标
确定您的时间正被某些特定应用程序占用可能是以细致入微的方式管理您的数字健康的最佳方式，但如果您只关心总屏幕时间，那么跟踪它也很容易。
在您每日手机使用情况的细分下方，您会看到您的总屏幕时间或到目前为止的一天。如果您选择计时器下方的按钮，您可以为您希望限制自己的屏幕时间总量设置一个目标。
如果你超过这个限制，除了你的手机会告诉你需要休息之外什么都不会发生。
您还可以检查您在一周内的表现如何。要删除或更改目标，您可以选择屏幕右上角的三个点并在那里做出适当的选择。
使用应用(App)计时器限制单个应用(Individual Apps)
如果您确实觉得自己在特定应用程序上花费了太多时间，您可以使用应用程序计时器功能来设置您在 24 小时内使用该应用程序的时间，该时间会在午夜重置。
如果您打开Digital Wellbeing(Digital Wellbeing)屏幕的应用程序计时器部分，您将看到符合条件的应用程序列表，这些应用程序可以按名称、屏幕时间或计时器长度排列。假设您不想在Slack上花费超过 30 分钟的时间。嘿(Hey)，谁能怪你？
要限制该应用程序，请在应用程序计时器列表中查找它，或使用屏幕顶部的搜索按钮进行搜索。找到它后，您只需选择应用名称右侧的沙漏图标即可。(hourglass icon)然后选择你想限制自己每天的时间。
如果您超过该限制，应用程序将被暂停。它的图标将变为灰色，并且它的所有通知都将暂停，直到计时器重置。如果您愿意，您当然可以随时延长限制。
使用专注模式(Focus Mode)完成工作(Things Done)或获得一些“我”的时间(Time)
典型的智能手机有很多应用程序一直在争夺你的注意力。单独管理所有这些通知可能是一件苦差事，只需将手机置于“请勿打扰”模式(Do Not Disturb mode)即可将婴儿与洗澡水一起扔出去。
- 这就是专注模式(Focus Mode)的用武之地。它可以让您关闭除白名单应用程序之外的通知。当您第一次打开Focus Mode时，您会发现两个预制的专注模式供您尝试，分别名为“Work Time”和“Me Time”。您可以编辑这两种模式以满足您的需求，并且可以为您想要的任何场景添加更多自定义模式。
您可以将聚焦模式(Focus Mode)设置为在特定时间结束或在手动关闭时结束。当它结束时，您会收到一份关于您在它开启时错过的所有内容的摘要。只要(Just)记住将您最喜欢的音乐应用程序添加到列表中即可。音乐(Music)总能帮助我们集中注意力！
使用就寝模式以获得更好的睡眠
智能手机和平板电脑使用带来的最大担忧之一与睡眠模式紊乱有关。这就是手机制造商开始将蓝光过滤器和其他功能降低到手机中睡眠质量差的可能性的全部原因。
当您激活它时，您的手机屏幕将逐渐变灰，您的手机将进入非常类似于“请勿打扰(Disturb)”模式的状态。确保您将那些急需的时间放在麻袋中。
使用音量监视器(Monitor)保护您的耳朵
听力损伤是由于长期高音量暴露而发生的常见问题。如今，所有智能手机都会警告您音量过高，但音量监视器功能会跟踪您随着时间的推移所接触的音量，让您更准确地了解是否需要将音量从 11 调低改变。
抵抗是徒劳的
智能手机和其他移动设备将继续存在，因此作为个人，我们有责任在从这些设备获得有用的服务和成为它们的奴隶之间找到平衡。Android内置的Digital Wellness套件等工具让我们更容易看到我们的习惯，并为我们提供了重新控制数字健康的工具。现在你所要做的就是迈出第一步。
What Is Digital Wellbeing for Android and How to Use It
Smartphones have radically changed the way we live our lives. For the most part we’d argue that those changes have been positive, but as with any new technology there’s always a dark side to consider.
There are plenty of health concerns, both mental and physical, when it comes to the use (or rather misuse) of our mobile devices. Which is why companies like Google who create the operating systems for tablets and smartphones have begun putting digital wellbeing features into their software.
If you’re an Android user running Android Pie or later, you have access to these features. Let’s look at what digital wellbeing for Android is and how to use it to improve your life.
Where Can You Find Digital Wellbeing?
This sounds like a philosophical question, but we mean where the actual settings are located. The answer is that you’ll find digital wellbeing among your Android settings. Usually it is within the main settings menu, although you’ll have to scroll down a bit in most cases.
Since every Android phone maker tends to customize their Android skin, the exact menu structure may differ. If you’re having trouble, try using the system-wide search feature to find the function.
Digital Wellbeing Starts with Insights
Before you can know whether you’re using your device in an unhealthy way, you need insights into your patterns of use. This is one of the core offerings of digital wellbeing on Android. It keeps track of how you interact with your phone and which applications you spend your time with.
This data by itself doesn’t mean anything without context of course. However, it does give you a bird’s eye view of what you do with your phone over time.
If you’re spending a lot of time with social media applications, without much in the way of meaningful returns, that could be a problem. If, on the other hand, you just spend a whole day bingeing a show you love on Netflix, that might be an example of quality time for you personally.
Setting Total Screen Time Goals
Identifying that your time is being hogged by certain specific applications is probably the best way to manage your digital wellbeing in a nuanced way, but if you’re only concerned about total screen time then it’s quite easy to keep track of that as well.
Just below the breakdown of your daily phone usage, you’ll see your total amount of screen time or the day so far. If you select the button below the timer, you can set a goal for the total amount of screen time you want to limit yourself to.
If you go over that limit, nothing happens except that your phone will tell you that you need a break.
You can also check how well you’ve been doing across the span of the week. To delete or change a goal, you can select the three dots at the top right-hand corner of the screen and make the appropriate choice there.
Limiting Individual Apps with App Timers
If you do feel like you’re spending too much time with specific applications, you can use the app timers function to set how much time you spend with that app in a 24-hours period, which resets at midnight.
If you open the app timer section of the Digital Wellbeing screen, you’ll see a list of eligible apps that can be arranged by name, screen time or timer length. Let’s say you don’t want to spend more than 30 minutes of your day on Slack. Hey, who could blame you?
To limit that app, look for it in the app timer list or search for it using the search button at the top of the screen. Once you find it, all you have to do is select the hourglass icon to the right of the app’s name. Then select how much time you want to limit yourself to per day.
If you exceed that limit, the app will be paused. Its icon will turn gray and all notifications for it will be paused until the timer resets. You can of course extend the limit at any time if you want to.
Using Focus Mode to Get Things Done or Get Some “Me” Time
The typical smartphone has plenty of apps vying for your attention all the time. It can be a chore to manage all of those notifications individually and simply putting your phone into Do Not Disturb mode throws the baby out with the bathwater.
- That’s where Focus Mode comes in. It lets you shut down notifications except from whitelisted apps. When you first open Focus Mode, you’ll find two premade focus modes for you to try named “Work Time” and “Me Time”. You can edit these two modes to suit your needs and you can add more custom modes for whatever scenario you want.
You can set Focus Mode to end at a particular time or to end when you manually switch it off. When it does end, you’ll receive a summary of everything you missed while it was on. Just remember to add your favorite music app to the list. Music always helps us focus!
Use Bedtime Mode for Better Sleep
One of the biggest concerns that comes from smartphone and tablet use has to do with disturbed sleep patterns. It’s the whole reason why phone makers have started putting blue light filters and other features that make it less likely you’ll have poor quality sleep into handsets.
When you activate it, your phone’s screen will gradually fade to gray and your phone will slip into something very similar to Do Not Disturb mode. Ensuring that you get those much needed hours in the sack.
Protect Your Ears with Volume Monitor
Hearing damage is a common problem that occurs thanks to long-term high-volume sound exposure. All smartphones these days will warn you about volume levels that are too high, but the volume monitor feature keeps track of the volumes levels you are being exposed to over time, giving you a more accurate picture of whether you need to turn it down from 11 for a change.
Resistance Is Futile
Smartphones and other mobile devices are here to stay, so it’s up to us as individuals to find a balance between getting useful service from these devices and being a slave to them. Tools such as the Digital Wellness suite built into Android make it easier to see our habits laid out and give us the tools to take back control of digital wellbeing. Now all you have to do is take the first step.
