The first thing I do in the mornings is look at my phone. That's mainly because my phone is my alarm clock, but once my eyes are open and that screen is lit up in my hands, it's an awfully¹ short trip to checking emails and perusing² headlines. There's no reason for me to be doing this. My emails that early in the morning are mainly junk, and the headlines won't change much before I've brushed my teeth and poured a cup of coffee, right?

早晨醒来的第一件事就是看手机。这主要是因为手机上设了闹钟，但一旦睁开双眼，手中的屏幕亮着，我就会在短时间内查看电子邮件、浏览头条新闻。我没有理由这么做。因为清晨收到的电子邮件几乎都是垃圾邮件，刷完牙倒一杯咖啡之后，头条新闻应该也不会有多大的变化，对吧？

My wife says I'm addicted³ to my phone. I disagree, but I can definitely stand to spend less time looking at it. I'm not terribly active on social media, but I do enjoy me some idle scrolling⁴. And, wow, do these tech companies know how to keep those thumbs constantly swiping up. We've got a toddler, and while I think we're pretty good about limiting her screen time, it would seem that technology has had its hooks in me from the start. So, I decided⁵ to try loosening my phone's grasp on my attention by switching the screen to black and white.

我的妻子说我对手机上瘾了。我不这么认为，但我绝对可以少花点时间看手机。我社交媒体用的不是很频繁，但我的确喜欢随便翻翻。这些科技公司是不是知道如何吸引客户，引得我们总是在手机上翻阅。我们的孩子刚学会走路，虽然我觉得我们在限制她看屏幕的时间方面做的很好，但好像我从一开始就陷入了科技困境。所以，我决定通过将手机屏幕切换成黑白色来减少手机对我的吸引力。

这一简单方法能减少你玩手机的时间.jpg

Changing the display to black and white is very easy. In your iPhone's settings, choose General, then Accessibility. Next choose Display Accommodations, then Color Filters. Tap the toggle on and a list of filters appears. Choose Grayscale and you're all set.

将屏幕切换为黑白色很容易。在苹果手机设置中，选择通用，然后选择辅助功能。之后选择显示调节，然后再选择色彩滤镜。点击开关，就能看到滤镜列表。选择灰色，这样就设置好啦。

But no one wants to go through all this every time they want to turn color back on to check out an Instagram story. Clearly, you're not going to always want your screen to be black and white-after all, there will inevitably⁶ be photos to view and videos to share-which is what makes setting a shortcut⁷ integral. In the Accessibility menu, tap Accessibility Shortcut and choose Color Filters. Now, pressing the home button three times will toggle your display to color, then back with another three.

但没有人希望每次看Ins的时候都要恢复色彩，所有的程序重来一遍。显然，你也不喜欢自己的手机屏总是黑白色--毕竟，总是要看照片或分享视频的--所以设置快捷键就很重要了。在辅助功能菜单中，点击辅助功能快捷方式，然后选择色彩滤镜。现在，点击主屏幕键三次就可以切换屏幕至彩色，再点击三次就可以切换成黑白色。