In the evenings when I finished work, I would often just sit in my bed and I didn't really know what to do. I was exhausted, and I didn't know how to fill these last hours of my day, as I would normally spend them on social media.

每到傍晚下班后，我常常只是躺在床上发呆，完全不知道该做些什么。身心俱疲的我，面对一天中最后的时光竟茫然无措——毕竟往常这个时候，我总是刷着社交媒体打发时间。

So I knew something needed to change. That's why I started to read books and go running in the evenings. I even said a new personal record. Oh shit,I just ran 21 kilometers in 120.

所以我意识到必须做出改变。正因如此，我开始每晚读书、跑步。我甚至刷新了个人纪录——天啊，我居然用120分钟跑完了21公里！

To counter my lack of social interactions, I started to meet up with different friends and old colleagues every other evening. Sometimes I went to the park on my own to just chill and eat something. Even by just sitting there and drinking a beer with my duck friends, I already felt happy and social in some way.

为了弥补社交活动的匮乏，我开始每隔一晚就约见不同的朋友和老同事。有时我会独自去公园散散心、吃点东西。即便只是坐在那里，和我的鸭子朋友们喝杯啤酒，某种意义上我也已经感受到快乐与社交的满足。

I would say that in this last week I definitely became more active. Okay, it's nowadays 30, but to be honest, I wasn't even looking forward to go on social media anymore, because I really enjoyed the last 30 days without it. But for the sake of this video, I still downloaded all the apps and I replied to my messages.

我想说，在刚刚过去的这一周里，我的确变得更加活跃了。虽然现在我的社交媒体账号已经恢复（粉丝数回到了30），但说实话，我甚至都不想再登录社交平台了——因为过去这30天没有它们的日子让我十分享受。不过为了这个视频，我还是重新下载了所有应用，并回复了积压的消息。

I scroll through instagram and I watched some youtube videos. One and a half hours were gone, just like that. And yeah, the time just flew by and II was just sitting in bed, and I was kind of overwhelmed, because my mind didn't have access to that much information in the last 30 days.

我刷着Instagram，又看了几个YouTube视频。一个半小时就这样溜走了。时间过得飞快，而我只是躺在床上，感到有些不知所措——因为过去三十天里，我的大脑从未接收过如此海量的信息。

The funny thing is that there was nothing really worth mentioning that happened on social media. Nothing changed and everything was just still the same. I didn't miss out on anything, but still my mind was just running wild again.

有趣的是，社交媒体上根本没发生什么值得一提的事。一切如常，毫无变化。我既没错过任何新鲜事，脑海却还是不受控制地天马行空起来。

I was distracted and I couldn't really focus. Therefore, I decided to not use any more social media for today at least.

我当时走神了，实在没法集中注意力。所以至少今天我决定不再使用任何社交媒体了。

Okay, so what did I take away from these last 30 days? While due to my job, it was sometimes hard to stay completely off social media, it had many benefits as I spent less time on my phone, I had more time for my real friends.

好的，那么这过去30天我收获了什么？虽然因为工作原因，有时很难完全远离社交媒体，但远离它确实带来了诸多益处——我花在手机上的时间减少了，也有了更多时间陪伴真正的朋友。

I reconnected with people, people who I didn't meet in years and it felt like already existing friendships only improved. I stopped comparing myself with other people all the time. When I scrolled through social media, I always saw the amazing works of other filmmakers and thought to myself, why can't I be this good at creating videos?

我与多年未见的老友们重新取得了联系，那些本就存在的情谊竟因此变得更加深厚。我不再时刻拿自己与他人作比较。以前刷社交媒体时，总看到其他电影人令人惊叹的作品，心里总会嘀咕：为什么我就不能把视频拍得这么好？

Why should I even try? If it has been done before, during the detox, these questions started to disappear and I reconnected with my passion and creating videos again. I started publishing new videos every week and my views and subscribers really started to increase, which is awesome.

“我干嘛还要努力？反正都有人做过了。”戒毒期间，这些自我怀疑逐渐消散，我又重新找回了创作热情，开始继续制作视频。我每周都会发布新作品，播放量和订阅量也随之稳步增长——这感觉太棒了。

Thanks for subscribing guys. My productivity increased as well as I had no problem getting into a creative flow while working. I was less distracted, more focused, and had an overall mental clear. The biggest change that I saw happening was my ability to be in the present moment.

感谢大家订阅。我的工作效率提升了，工作时也能毫无障碍地进入创作状态。我分心的情况减少了，专注力更强，整体精神状态也更加清晰。我察觉到的最大变化，就是自己更能活在当下。

While normally the time seemed to rush by and my mind jumped from one thought to another. A few weeks into the detox, everything around me started to slow down and I was able to drown out the noise, as I could only think about positive aspects that I took away from my social media detox.

平日里，时间总如白驹过隙般飞逝，我的思绪也总是从一个念头跳到另一个念头。但在戒除社交媒体几周后，周围的一切都开始慢了下来，我终于能屏蔽外界的喧嚣，脑海中只剩下从这次"数字排毒"中收获的积极感悟。

I was sure that I'm not going to go back to how things were so here's. What I'm going to change. I turned off all notifications for social media apps in this way. I don't get pulled into the apps by themselves, but instead I only use the apps if I really want to.

我深知自己绝不会再回到过去那种状态，所以决定做出以下改变。我关闭了所有社交媒体应用的通知功能，这样一来，就不会被这些应用自动弹出的消息所干扰，而是只有当我真正想使用时才会打开它们。

I started building a habit of going for a 30 minute walk every single morning without any distractions. No phone, no music, just walked listening to the wind flowing through the leaves and seeing the city come alive.

我开始养成一个习惯——每天清晨雷打不动地散步半小时，期间不受任何干扰。不带手机，不听音乐，只是单纯地行走，聆听风拂过树叶的沙沙声，观察城市渐渐苏醒的模样。

These walks make me feel very present and free up my mind. I will start to do no social media Sundays, so every Sunday I don't consume any social media in order to connect with the real world and recharge my batteries.

这些散步让我感到无比专注，心灵也得以放空。我决定开始实行"无社交媒体周日"——每个周日都不接触任何社交媒体，以此回归现实世界，为身心充电。

So this 30 day detox turned out to be a much bigger a project than I expected in the beginning. It really changed the way I interact with social media and my perception of the things happening around me.

所以这次为期30天的"数字排毒"计划，最终比我最初预想的要复杂得多。它确实改变了我与社交媒体的互动方式，也重塑了我对周遭事物的认知视角。

I think all of us should do this kind of detox in order to reevaluate our relationship to social media, and also to prioritize our time in the real world and in the online world. So trust me on this. Give it a try.

我认为我们每个人都应该进行这种"数字排毒"，借此重新审视自己与社交媒体的关系，同时合理分配现实世界与网络世界的时间。相信我，不妨一试。

Don't use any social media for the next 30 days. Be strict with yourself and I'm. Sure you're going to experience as many benefits as I did. I hope you guys enjoyed this video. It was a little bit different to the other ones, but I felt like it was an important topic to talk about, and I wanted to try for myself for a long time.

接下来30天，请彻底停用所有社交媒体。严格要求自己，我确信你会收获和我一样多的益处。希望你们喜欢这个视频——虽然风格与往期略有不同，但我觉得这个话题很重要，而且我自己也期待尝试很久了。