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We know it's unproductive to waste time online. But the problem is growing.
我们知道，将时间浪费在网络上是不会有什么收益的。但是，这个问题却在愈演愈烈。
People have never been more addicted to their smartphones, according to a 2016 Deloitte study.
根据2016年德勤公司的一项研究表明，人们从未比现在更加沉迷于他们的智能手机。
Facebook's active users number is 1.86 billion (almost two out of every seven people). And 24% of internet users now use Twitter, while 29% use LinkedIn, according to Pew Research.
皮尤研究中心显示，脸书的活跃用户数量为18.6亿（差不多每七个人当中就有两个人在使用）。24%的网民在使用推特，而29%的网民在使用领英。
More importantly, Facebook reported that users spend 50 minutes on its platform each day.
更为重要的是，脸书曾有过报道称，用户们每天会在其平台上花上50分钟的时间。
But even when we set lofty goals of not getting embroiled in a Facebook discussion during work or getting distracted by our phones at the dinner table, many of us may get anxious.
但是，当我们制定崇高目标时，即工作的时候不使自己卷入脸书讨论或吃饭的时候不被手机分心，很多人就有可能感到焦虑。
Pulling away from social media can create anxiety and the urgency to log back on, says Stefan Hofmann, professor of psychology at Boston University and an expert on emotion research.
波士顿大学心理学教授、情感研究专家斯特凡·霍夫曼表示，远离社交媒体会使人们产生焦虑和重新登录的迫切感。
Call it digital anxiety. Long-term, negative feelings around personal use of social media and failure to cut back can add to feelings of depression, says Hofmann. People who are disappointed by their lack of ability to pull away can feel distressed.
霍夫曼称，我们可以称其为数据焦虑。个人使用社交媒体的长期、负面情绪和无法克制这一现实能够增加抑郁感。那些因缺乏远离能力而感到失望的人会觉得十分痛苦。
For social media users that wish to cut back, Hofmann recommends they start by examining the core of why they go online, and identifying which types of browsing they find so addictive.
对于希望戒瘾的社交媒体用户们，霍夫曼建议他们从检讨为何要上网这一核心问题着手，并找出令他们如此上瘾的浏览类型。
Ultimately, realising that these entrenched habits are hard to break – but not impossible – can be empowering.
最后，这些根深蒂固的习惯虽难以打破，但也不是毫无可能的的，意识到这一点非常重要。
