????為了跟上技術(shù)的發(fā)展，超常工作的潮流勢不可擋。許多人并不知道私人時間什么時候結(jié)束，工作時間什么時候開始（反之亦然）。我們急急忙忙地收發(fā)電子郵件，好像頭發(fā)著了火一樣；我們快速瀏覽在線信息，只是為了囫圇吞棗地獲取某些重要資訊，也可能是我們需要或不需要的任何資訊；甚至在社交網(wǎng)絡(luò)上，我們也會因為同事而困擾（更不用說因為職場中的相互嫉妒所造成的對立情緒）。難怪微軟（Microsoft）將新款Windows 7手機的宣傳口號定為：“一部手機，將把我們從手機世界中解救出來?！?/p>

????我非常清楚與數(shù)碼流沙艱難搏擊的感覺，因為我也曾經(jīng)經(jīng)歷過。即使現(xiàn)在，我也會有這樣的感覺。但是，在過去幾年中，我努力使自己在獲取高科技信息方面更加合理化，并制定了一個計劃。這個計劃同樣也適用于其他人。

????很大程度上來說，我之所以這么做，是因為科技帶給我的難題，而這些科技與我的私生活緊密相連。同時，我也意識到，科技給我的工作生活帶來了負(fù)面影響。雖然我喜歡科技，但我希望能夠出于合理的原因，并且在適當(dāng)?shù)膱龊鲜褂盟?。實際上，我必須這么做——作為一名科技記者，這也是我工作的一部分。

????我希望下面的建議能夠幫助你處理好自己的情況：

1. 面對面交流

????在辦公室，減少向你周圍的同事發(fā)送電子郵件或即時信息的次數(shù)。通過面對面的溝通，展示你的個性，你的魅力，還有你的溝通能力。你并不需要花費太多時間，但一定要使它更有價值。

????如果一個人只是發(fā)送100封斟詞酌句的電子郵件，而另一個人經(jīng)常拿出一點時間跟老板聊天，陪他們喝咖啡，或者與他們握手，那么，前者獲得提升的幾率就要低得多。事實就是這樣。用宅男們的話來說，不要做一個總是使用遠(yuǎn)程武器的辦公室戰(zhàn)士；偶爾也要來幾場近身肉搏戰(zhàn)。

2. 用科技來改變壞的科技習(xí)慣

????向時間管理程序?qū)で髱椭?。有時候，我們需要借助外力的監(jiān)控來獲得工作效率。好消息是，現(xiàn)在有很多程序可以幫忙。其中最有效的一款程序名為挽救時間（Rescue Time），它可以直觀地分析你在電腦上進行操作的時間。同時，這款程序還能限制你的在線時間，甚至可以以時間為基礎(chǔ)，幫助對一些特定項目計費。

3. 放下你的智能手機

????在參加同事之間的社交活動時，不要做令人生厭的“科技依賴蟲”。我的意思是說，別把你的智能手機擺在桌子上，等著來電閃爍或者振動。這會讓你的同事，或者你正在應(yīng)酬的業(yè)務(wù)伙伴認(rèn)為，跟他們相比，你對手機上收到的東西更感興趣。如果你不得不把手機放在手邊，必須要說明你的原因，并且向他們解釋清楚，你會對他們完全專注，除非有某個特別的信息或者電話。否則，還是把手機放在你的口袋或者錢包里吧。

4. 設(shè)定科技與真實生活之間的界限

????給自己確定一個“?；鹑铡卑?！也就是說，你要確定開始以及結(jié)束待在數(shù)碼世界里的時間界限（由于云技術(shù)的出現(xiàn)，我知道這很難做到）。但是，要盡量做到，在一早喝咖啡的時候，不要去碰那些數(shù)碼設(shè)備，晚上睡覺之前，也不要打開床邊的設(shè)備。當(dāng)然，不要在凌晨2點回復(fù)電郵或短信（如果你這樣做，你的同事也會質(zhì)疑你的頭腦是否清醒）。別人不會設(shè)定這些界限，但我確信它們會讓你在職場中表現(xiàn)得更好。很明顯，有時候你確實需要隨叫隨到，但是在其他時間，好好過自己的生活。

5. 一次完成一項任務(wù)

????如果有可能，盡量在完成一項任務(wù)之后，再進行下一項。人們是否能有效地完成多重任務(wù)？越來越多的研究對此提出了質(zhì)疑。事實上，當(dāng)我們精力分散時，經(jīng)常會做出不理性的決定。比如，我發(fā)現(xiàn)，要想完成工作，最多只要在網(wǎng)頁瀏覽器中打開五個標(biāo)簽頁，這樣也不會讓自己感覺被各種信息狂轟濫炸。

????進行數(shù)碼節(jié)食的根本在于，形成自我意識和自主控制。這并不是一個放之四海皆準(zhǔn)的方法，而且有時候會失去控制。但是其累積效應(yīng)肯定可以帶來好處，還有效率。啊，很抱歉。我有一條短信。馬上回來。

????本文作者丹尼爾?西貝格是電視臺通訊記者、主持人，并著有《數(shù)字節(jié)食：四步戒掉科技癮，找回生活中的平衡》（The Digital Diet: A four-step plan to break your tech addiction and regain balance in your life）

????The hyper-business of keeping up with technology is overwhelming. Many of us can't tell when our personal time ends and the workday begins (or vice versa). We blast off emails like our hair is on fire; we quickly skim the surface of information online just to ingest something, anything; and we even obsess over colleagues on social networks (not to mention battle feelings of professional jealousy). It's no wonder, then, that the tag line for Microsoft's (MSFT) new Windows 7 mobile devices is, "a phone to save us from our phones."

????I know how it feels to be slogging through digital quicksand, because I've been there. Some days I am there. But over the past year, I've tried to streamline my high-tech intake and develop a plan that works for others.

????While much of the motivation was driven by problems with technology related to my personal life, I also came to realize it was negatively affecting my work life, too. But I love technology and I want to embrace it for the right reasons and the right occasions. Indeed, I have to -- it's also part of my job as a science and technology reporter.

????I hope these tips prove helpful in managing your own situation:

1. Go with face-to-face contact

????Limit the number of emails or instant messages you send to the people in your immediate vicinity at the office. Demonstrate your personality, your charm, and your ability to communicate by speaking face-to-face. It doesn't have to take much time, just make it valuable.

????The person who sends 100 well-crafted emails will still probably be less likely to get that promotion than the person who takes a little time to chat with the boss, have coffee with them, or shake their hand on a regular basis. That's just the way it is. In nerd parlance, don't be the office warrior who always uses ranged weapons; endure some hand-to-hand combat on occasion.

2. Use tech to break your bad tech habits

????Seek out time-management programs. Sometimes, we simply need to outsource our self-control to be productive. The good news is that there are many programs to help. One of the best is called RescueTime, which gives you a visual breakdown of where all your computers minutes go. It'll also limit your online time and even help with time-based billing for certain projects.

3. Put the smartphone down

????During social outings with co-workers, don't leave tech turds. By that, I mean don't just dump your smartphone on the table and wait for a flashing light or vibration. That says the co-worker or business contact you're with is potentially less interesting than anything at all that you receive on your device. If you absolutely must have your smartphone handy then tell people why, and explain that unless that particular message or call comes through, they have your complete attention. Or just leave it in your pocket or purse.

4. Create boundaries for your tech/real self.

????Establish an e-day, which means when you start and stop your immersion in the digital realm (I know it's hard, thanks to the cloud). But aim to start with that cup of coffee sans gadgets and end it by not plugging your devices in next to your bed. And definitely don't reply to emails or texts at 2 a.m. (your co-workers will question your sanity). No one else will establish these barriers, and I truly believe they will actually make you stronger in the workplace. Obviously, there are times when it's necessary to be available, but otherwise, live your life.

5. Take it one task at a time

????When possible, seek to knock out one task before moving on to the next. An increasing number of studies question our ability to be effective multitaskers, and in fact, many times we also make irrational decisions when we're so distracted. For example, I find that having a maximum of five tabs open in your web browser is more than enough to get the job done but not feel bombarded.

????The bottom line is that going on a digital diet is about creating awareness and control. It's not a one-size-fits-all and there will be days when it falls apart. But the cumulative effects are meant to be beneficial -- and productive. Oh, excuse me. Just got a text message. Be right back.

????Daniel Sieberg is a TV correspondent, host, and author of The Digital Diet: A four-step plan to break your tech addiction and regain balance in your life.