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This App Brutally Shames You by Tracking How Many Hours You’ve Lost to Scrolling

You know that phone addiction has become a big issue when even Google and Apple are bundling time management tools into their handsets—Digital Wellbeing and Screen Time, respectively. There are now also a plethora of apps looking to help you cultivate a healthier relationship with your device.

当谷歌和苹果都开始在手机中内置时间管理工具（分别是“数字健康”和“屏幕使用时间”）时，你就知道手机成瘾已经成为一个大问题了。现在市面上还有大量的应用程序旨在帮助你与设备建立更健康的关系。

One of the newer ones, which takes a slightly different approach to the norm, is Oh My Hours for iOS. (There’s no sign of an Android version yet.) Rather than giving you a mass of menus and options to wade through, it simply splits each day into blocks of hours that you can either waste or use productively, then puts a black mark next to the hours during which your phone has distracted you.

其中一款较新的应用是 iOS 平台的 Oh My Hours，它采取了一种与众不同的方法。（目前还没有安卓版本。）它没有提供大量菜单和选项让你去筛选，而是简单地将每一天分成若干小时的时间块，你可以选择浪费掉或者高效利用它们，然后它会在你被手机分心的那些小时旁边打上黑色的标记。

It’s simple, it’s effective, and it just might work. Rather than seeing how long you spent on X and Instagram, you see the hours you’ve lost to social media algorithms and the infinite scroll. Here’s how Oh My Hours works on your iPhone, plus some other apps to check out if you’re looking to develop healthier phone habits.

它简单、有效，而且可能真的管用。你看到的不再是你花在 X 或 Instagram 上的时长，而是你浪费在社交媒体算法和无限滚动上的时间。以下是 Oh My Hours 在 iPhone 上的工作原理，以及如果你想养成更健康的手机使用习惯，还可以尝试的其他一些应用。

Moments Lost You can get started with Oh My Hours for free on iOS. But to really make the most of it, a $10-per-year or $20 lifetime payment is required. This lets you customize what counts as a “lost” hour or day, and it gives you access to month and year views, which provide the best insights into how you’re spending time on your phone.

流逝的时刻 你可以在 iOS 上免费开始使用 Oh My Hours。但要真正充分利用它，需要支付每年 10 美元或 20 美元的终身费用。这让你能够自定义什么算作“浪费”的小时或天数，并让你能够查看月度和年度视图，从而更深入地了解你如何使用手机时间。

Here’s how it works. First, you indicate which apps you consider distractions, either by category (social media apps and games, for example) or by selecting apps individually. If you use any distracting app for a certain amount of time—this can be customized in settings—then that hour of the day is marked as “lost.”

它的工作原理如下：首先，你要通过类别（例如社交媒体应用和游戏）或单独选择应用来标明哪些是你认为会让你分心的应用。如果你使用任何分心应用达到一定时长（可在设置中自定义），那么当天的那个小时就会被标记为“浪费”。

The main interface shows each day as a straightforward series of circles representing hours. Every circle that’s filled in black is an hour you’ve lost to an app that has pulled you away from something more worthwhile.

主界面将每一天显示为一系列代表小时的简单圆圈。每一个被填充为黑色的圆圈，都代表你因为某个应用而浪费掉的一小时，这些应用让你远离了更有意义的事情。

It’s quite a brutal and minimalist approach, but I like it. It really brings home how much time you can spend on apps that aren’t really all that good for you, especially when you start looking at your progress (or lack of it) over entire weeks or months. However, I did find that once I’d lost a particular hour, my brain wanted to cram in as much absent-minded scrolling as possible during the rest of that hour.

这是一种相当残酷且极简的方法，但我很喜欢。它确实让你深刻意识到，你会在那些对你并没有多大好处的应用上花费多少时间，尤其是当你开始审视自己几周甚至几个月以来的进展（或缺乏进展）时。不过，我确实发现，一旦我浪费了某个小时，我的大脑就会想在剩下的时间里尽可能多地进行漫无目的的滚动。

By default, an hour is marked as lost if only if you spend seconds inside a distracting app. It’s quite a harsh approach, but it needs to be—otherwise I think there would be the temptation to use up any allotted free time after every hour resets. You can extend this threshold period through settings, if you pay for the app.

默认情况下，只要你在分心应用中花费了几秒钟，该小时就会被标记为浪费。这是一种相当严厉的方法，但必须如此——否则我认为在每个小时重置后，人们会忍不住用掉分配的空闲时间。如果你付费购买该应用，可以通过设置延长这个阈值。

Another handy feature here is the ability to set designated quiet hours. These are times when you really, absolutely do not want to look at your phone unnecessarily: Any use of a distracting app here blackens the boxes for all the hours in the quiet zone, not just one. Again, this can be customized, whether or not you’re using the app for free.

这里另一个实用的功能是设置指定的“安静时间”。在这些时间段里，你绝对不想无谓地看手机：在此期间使用任何分心应用，都会将安静时段内所有小时的方框变黑，而不仅仅是一个。同样，无论你是否免费使用该应用，此功能都可以自定义。

There’s one more option here, which is to reset an hour if you think it’s been marked incorrectly. (Maybe your finger slipped and you really didn’t mean to launch Instagram.) It’s all very simple and easy to use, and there’s an export tool here that gives you a CSV file of your stats if you want to do more with them.

这里还有一个选项，如果你认为某个小时被错误标记了，可以重置它。（也许是你手滑了，并不是真的想打开 Instagram。）这一切都非常简单易用，而且这里还有一个导出工具，如果你想对统计数据进行更多处理，它可以为你提供 CSV 文件。

Other App Picks As I’ve already mentioned, if you’re in the market for an app that’ll gently nudge your habits toward spending less time on your phone, there are abundant options that look at the problem from a variety of angles. These are in addition to the Digital Wellbeing (Android) and Screen Time (iOS) tools you’ll find on your phone, which can be accessed from the Settings screens.

其他应用推荐 正如我之前提到的，如果你正在寻找一款能温和地引导你减少手机使用时间的应用程序，市面上有大量的选择，它们从不同的角度审视这个问题。除了手机设置界面中内置的“数字健康”（安卓）和“屏幕使用时间”（iOS）工具外，这些应用也是不错的选择。

One Sec for Android or iOS takes a simple approach to phone addiction. For the apps you specify, it will load up a breathing exercise for you to complete before giving you the choice to continue to the app or back out. It’s a small tweak, but it’s surprisingly effective, and it’s backed by science. You can get started for free, while $20 a year gets you more features, including full app blocking and more advanced time tracking.

适用于安卓或 iOS 的 One Sec 对手机成瘾采取了一种简单的方法。对于你指定的应用，它会加载一个呼吸练习，让你在完成之后再选择是继续使用该应用还是退出。这是一个小小的调整，但效果出奇地好，并且有科学依据。你可以免费开始使用，每年 20 美元则可以获得更多功能，包括完整的应用拦截和更高级的时间跟踪。

Then there’s Forest, for Android or iOS, which I’ve found to be useful whenever I’ve wanted to try to encourage myself to spend less time on my phone. The longer you ignore your handset, the bigger your virtual forest grows, and the app developers invest in real tree planting to further incentivize you. The main focus timer can be used without paying, while upgrades like customizations and allowed lists will set you back at least $6 a month.

还有适用于安卓或 iOS 的 Forest，每当我想要鼓励自己减少手机使用时间时，我都觉得它很有用。你忽略手机的时间越长，你的虚拟森林就长得越大，而且应用开发者还会投资种植真实的树木来进一步激励你。主要的专注计时器可以免费使用，而自定义和白名单等升级功能每月至少需要 6 美元。

ScreenZen, available for Android or iOS, is comprehensive and completely free (though you can donate to the developer if you find it helpful, which I’d recommend). You can set up a variety of barriers between you and your distracting apps, depending on your preference, including customized pauses (with motivational messages) and math challenges. Conventional app and timer blocks are also included.

适用于安卓或 iOS 的 ScreenZen 功能全面且完全免费（尽管如果你觉得它有帮助，可以向开发者捐款，我建议这样做）。你可以根据自己的喜好在自己和分心应用之间设置各种障碍，包括自定义暂停（带有励志信息）和数学挑战。它还包括传统的应用和计时器拦截功能。

One of the most thorough options here is Roots, though it’s available only on iOS. You’re able to schedule phone-free periods, block specific apps, and set up phone detox challenges that you can take on with friends and family. Like Oh My Hours, the app is also really good at giving you a breakdown of how much time you’ve saved by staying out of certain apps. Basic blocks and limits are free, with more advanced customizations available for $10 a month.

这里最彻底的选择之一是 Roots，尽管它仅适用于 iOS。你可以安排无手机时段、拦截特定应用，并设置可以与朋友和家人一起参与的手机排毒挑战。和 Oh My Hours 一样，这款应用也非常擅长为你分析通过远离某些应用节省了多少时间。基础拦截和限制功能是免费的，更高级的自定义功能每月收费 10 美元。

Also worth considering is Brick, which combines the free Android or iOS app with a small physical device that’ll set you back $59. The Brick itself is an NFC transmitter (it works like tap-to-pay), and when you want some distraction-free time, just press your phone against it to b

同样值得考虑的是 Brick，它将免费的安卓或 iOS 应用与一个价值 59 美元的小型物理设备结合在一起。Brick 本身是一个 NFC 发射器（工作原理类似于感应支付），当你想要一段不受干扰的时间时，只需将手机贴在上面即可……