现在，普通人每天花在手机上的时间超过 3 小时，许多人想知道他们的手机使用情况如何，以及他们到底花在什么上面。如果您在生活中从事时间管理，您可能会意识到智能手机如何劫持您的注意力(how your smartphone can hijack your attention)。
如果您使用 iPhone 或 iPad 设备，Apple实际上已经创建了一种查看您在手机上花费的时间的方法。屏幕使用时间(Screen Time)可以帮助您查看您在 iPhone 上花费的时间。它还具有其他功能，可帮助您更好地管理时间。
将此功能内置到您的 iPhone 中非常有用，因为您无需下载任何额外的应用程序即可完成相同的工作。在本文中，您将了解如何访问Screen Time以及可用的功能以及如何使用它们。
如何查找和查看您的屏幕时间 (How to Find and View Your Screen Time )
可以从 iPhone 或 iPad 的设置轻松访问屏幕使用时间。(Time)打开“设置”(Settings)并向下滚动到“请勿打扰”后的“屏幕时间”。(Screen Time)
点击(Tap)打开它。在顶部，您可以看到您的每日平均值(Daily Average)。这是您在一周内花在手机上的平均时间。您还可以查看此时间与上周相比是否有所减少或增加。
下面是一张图表，显示您的每日时间使用情况，一条绿线代表您的平均每周时间。如果您点击Sell All Activity，您可以更深入地了解您的时间都花在了哪里。在此页面的顶部，您可以选择每周时间或每天时间。
- 选择周(Week)以查看过去 7 天的总屏幕时间。您还可以查看您花费了一定时间使用的应用程序类别。
- 选择“天”(Day)可查看当前 24 小时内不同应用程序的屏幕使用时间明细。
如果您滚动浏览周(Week)或日(Day)屏幕，您可以看到最常用的应用程序。您也可以选择按类别查看。您可以查看使用每个应用程序的平均时间，或者通过点击它们来深入探索它们。
在您最常用的应用程序下方，您还可以找到您每天接听电话的次数，以及您在接听电话后首先使用的应用程序。在此下方，您可以找到每日平均通知以及它们通常来自何处。
使用屏幕时间的功能(Using Screen Time’s Features)
既然您可以分析您的时间使用方式，您还可以使用屏幕时间(Time)上的功能来限制这种使用。在您的平均屏幕时间下方，您会发现一些不同的选项。
停机时间(Downtime)
当您打开停机时间(Downtime)时，您将能够将自己限制在某个时间窗口内，您只能使用您选择的某些应用程序以及接听或拨打电话。您可以选择每天或仅在特定日期设置停机时间。然后你也可以设置这个时间窗口将是什么时候。
您将在预定停机时间前五分钟收到提醒。
应用限制(App Limits)
此功能允许您为某些应用设置时间限制。以下是对任何应用程序执行此操作的方法：
- 点击添加限制(Add Limit)。
- 选择要限制的应用类别，或点击下拉列表以选择某个或多个应用。然后点击下一步(Next)。
- 设置您要在此应用上设置的时间限制。如果您愿意，请点击自定义天数(Customize Days)以选择此时间限制适用于哪些天数。然后点击添加(Add)。
您会发现您现在受限的应用已添加到列表中。您可以点击它来编辑应用程序限制、将其关闭或删除。
通信限制(Communication Limits)
使用此功能，您可以设置通过Phone、FaceTime和Messages与谁互动的限制。首先(First)，您可以设置在允许的屏幕时间内可以与谁交流的限制。点击在屏幕时间期间(During Screen Time)进行编辑。您可以选择允许的通信为仅限(Contacts Only)联系人、至少有一个联系人的联系人和群组(Contacts & Groups with at Least One Contact)或所有人(Everyone)。
然后，您还可以设置在任何设定的停机时间内可以与谁互动。这可以是特定联系人(Specific Contacts )或所有人(Everyone)。
始终允许(Always Allowed)
此功能使您可以选择无论如何都可以访问的应用程序。这可能是在设定的停机时间内，或者如果您选择限制All Apps & Categories。您还可以选择始终允许与您通信的联系人。
要将应用程序添加为始终允许(Always Allowed)的应用程序，请向下滚动到应用程序列表，然后点击它们左侧的加号以添加它们。要删除任何允许的应用程序，请滚动到顶部以找到允许的应用程序列表，然后点击红色减号图标以在允许的情况下将其删除。
内容和隐私限制(Content & Privacy Restrictions)
如果您的 iPhone 或 iPad 与他人共享，请使用此功能限制不当内容。(restrict inappropriate content)您还可以更改某些隐私设置以使您的 iPhone 更安全。
请按照以下步骤使用内容(Content)和隐私(Privacy) 限制(Restrictions)：
- 点击切换开关以打开内容和隐私限制(Content & Privacy Restrictions)。
- 点击iTunes & App Store Purchases以更改是否允许安装应用程序、删除应用程序或进行应用内购买。您还可以选择为这些操作强制使用密码。
- 点击允许的应用程序(Allowed Apps)以选择允许哪些应用程序更容易出现隐私问题。
- 点击内容限制(Content Restrictions)以根据其评级或内容设置媒体查看规则。例如，您可以在 iPhone 上限制不适当的网站(limit inappropriate websites on an iPhone)。
- 在主页上，向下滚动到隐私(Privacy)以选择允许其他应用程序或服务更改哪些应用程序，或者它们是打开还是关闭。
- 在主页的底部，您将能够更改是否允许对 iPhone 上的某些功能进行更改。
其他屏幕时间功能(Other Screen Time Features)
除了上述功能外，您还可以使用其他一些设置来增强对屏幕使用时间(Time)的使用。这些可以在主要设置下方找到。
- 您可以选择使用屏幕时间密码(Screen Time Passcode)，这将允许您保护您的设置，并且如果您希望有更多时间使用受限应用程序。您可以使用此密码绕过某些限制。
- 如果您想在任何设备上使用相同的屏幕时间(Screen Time)数据并登录到相同的 iCloud 帐户，请打开“跨设备共享” 。(Share Across Devices)有了这个，您还可以查看所有设备的组合屏幕时间。
- 为家庭设置屏幕时间(Set Up Screen Time for Family)选项允许在家庭帐户之间共享限制和其他设置。要进行此设置，您只需使用Apple ID添加子帐户。
- 最后，您可以选择关闭屏幕时间(Turn Off Screen Time)。这样做将删除对您花费的时间、您设置的任何限制或停机时间以及所有其他设置的任何跟踪。请注意，如果您关闭屏幕时间并决定重新打开它，您的跟踪时间和所有其他设置将被重置。
有效利用屏幕时间(Using Screen Time Effectively)
如果您想使用 iPhone 更好地管理您的时间，屏幕使用时间(Time)是执行此操作的完美功能。尽管它可能无法限制您使用手机的所有内容，但它绝对有助于大多数应用程序。
如果您想减少使用智能手机(smartphone use)，您不必对智能手机的使用感到无能为力。只需(Just)确保以适合您和您的需求的方式使用屏幕时间的功能。并确保继续查看您跟踪的屏幕时间，以确定您可能需要更改的内容。
The Complete Guide to Using Screen Time on iPhone and iPad
With the average person now spending a little over 3 hours on their phone per dаy, many peoplе arе wondering how their phone use stacks up and what exactlу they’re spending time on. If you are into time management in уour lіfe, you may be aware just how your smartphone can hijack your attention.
If you use an iPhone or iPad device, Apple has actually created a way to see the amount of time you spend on your phone. Screen Time can help you see where you spend time on the iPhone. It also has other features to help you better manage your time.
Having this feature built into your iPhone is very helpful, as you don’t need to download any extra apps to do the same job. In this article you’ll find how to access Screen Time, as well as the features available and how to use them.
How to Find and View Your Screen Time
Screen Time can be easily accessed from your iPhone or iPad’s Settings. Open Settings and scroll down to Screen Time located after Do Not Disturb.
Tap to open it. At the top, you can see your Daily Average. This is the average amount of time you spend on your phone during the week. You can also see if this time has decreased or increased from last week.
Below that is a graph that shows your daily time use, and a green line that represents your average weekly time. If you tap on Sell All Activity, you can get a deeper look at where your time is being spent. At the top of this page you can choose between your weekly time or daily time.
- Choose Week to see your total screen time across the last 7-days. You can also see what categories of apps you have spent a certain amount of time using.
- Choose Day to see a breakdown of your screen time across the current 24-hour period across different apps.
If you scroll through the Week or Day screens, you can see your most used apps. You can also opt to view this by category. You can see your average time spent using each app or explore them in-depth by tapping on them.
Underneath your most used apps you can also find how many phone pickups you had per day, and what app you used first after picking up your phone. Below this, you can find your daily average notifications and where they usually come from.
Using Screen Time’s Features
Now that you can analyze how you spend your time, you can also use features on Screen Time to limit this usage. Underneath your average screen time you’ll find a few different options.
Downtime
When you turn Downtime on, you will be able to limit yourself to a certain window of time where you can only use certain apps that you choose as well as take or make phone calls. You can choose to have a set downtime every day or only on certain days. Then you can also set when this time window will be.
You will get a reminder five minutes before your scheduled downtime.
App Limits
This feature allows you to set time limits for certain apps. Here’s how to do this for any app:
- Tap on Add Limit.
- Select a category of apps you want to limit, or tap on the dropdown to select a certain app or apps. Then tap Next.
- Set the time limit you want to put on this app(s). If you wish, tap Customize Days to choose which days this time limit is for. Then tap Add.
You’ll find your now limited app added to a list. You can tap on it to edit the app limit, turn it off, or delete it.
Communication Limits
With this feature you can set limits to who you’re able to interact with over Phone, FaceTime, and Messages. First, you can set limits to who you can communicate with during your allowed screen time. Tap on During Screen Time to edit this. You can select the allowed communications to be either Contacts Only, Contacts & Groups with at Least One Contact, or Everyone.
Then, you can also set who you can interact with during any set downtimes. This can be either Specific Contacts or Everyone.
Always Allowed
This feature lets you choose which apps you want to be accessible no matter what. This could be during a set downtime, or if you choose to restrict All Apps & Categories. You can also choose contacts who are always allowed to communicate with you.
To add apps as an Always Allowed app, scroll down to the list of apps and tap on the plus sign to the left of them to add them. To delete any allowed apps, scroll to the top to find your list of allowed apps and tap on the red minus icon to remove them as allowed.
Content & Privacy Restrictions
Use this feature to restrict inappropriate content if your iPhone or iPad is shared with someone else. You can also change certain privacy settings to make your iPhone more secure.
Follow these steps to use Content & Privacy Restrictions:
- Tap on the toggle to turn on Content & Privacy Restrictions.
- Tap on iTunes & App Store Purchases to change whether installing apps, deleting apps, or making in-app purchases is allowed. You can also choose to enforce a password for these actions.
- Tap on Allowed Apps to select which apps are allowed which are more liable to privacy issues.
- Tap on Content Restrictions to set media viewing rules depending on its rating or content. For instance, you can limit inappropriate websites on an iPhone.
- From the main page, scroll down to Privacy to choose which apps are allowed to be changed by other apps or services, or if they are on or off.
- At the bottom of the main page you’ll be able to change whether changes are allowed for certain features on the iPhone.
Other Screen Time Features
Besides the features above, there are some other settings you can use to enhance your use of Screen Time. These can be found below the main settings.
- You can opt to use a Screen Time Passcode, which will allow you to secure your settings and also if you want to have more time on restricted apps. You can use this passcode to bypass certain limits.
- Turn on Share Across Devices if you want to use the same Screen Time data with any device also logged into the same iCloud account. With this you can also see your combined screen time across all devices.
- The option to Set Up Screen Time for Family allows limits and other settings to be shared across family accounts. To set this up, you just need to add child accounts using an Apple ID.
- Finally, you have the option to Turn Off Screen Time. Doing this will remove any tracking of your time spent, any limits or downtime you set, and all other settings. Be aware that if you turn off screen time and decide to turn it back on again, your tracked time and all other settings will be reset.
Using Screen Time Effectively
If you want to better manage your time using your iPhone, Screen Time is the perfect feature to use to do this. Although it may not be able to limit everything you use your phone for, it definitely helps with the large majority of apps.
You don’t have to feel powerless about your smartphone use if you want to cut back on it. Just make sure you use Screen Time’s features in a way that will work for you and your needs. And be sure to continue to look at your tracked screen time to identify what you may need to change.
