1
The first step in lessening/ˈlesənɪŋ/ 减少，减轻 your screen time/skriːn taɪm/ 屏幕时间 is to tune into/tjuːn ˈɪntu/ 留意，觉察 how it makes you feel.
减少屏幕时间的第一步，就是觉察它让你产生了什么感受。
▸📖 难词速查3个
lesseningv./ˈlesənɪŋ/
减少，减轻
Making something smaller or less in amount or strength.
screen timen./skriːn taɪm/
屏幕时间
Time spent using a device with a screen like a phone or computer.
tune intophr.v./tjuːn ˈɪntu/
留意，觉察
To pay attention to or become aware of something, especially feelings.
▸🔗 固定搭配2个
the first step in ... is to ...
……的第一步就是……
The first step in learning a language is to practice daily.
tune into how it makes you feel
觉察它让你产生什么感受
Try to tune into how social media makes you feel.
▸✏️ 句式练习1个
① 步骤建议句式
The first step in [doing X] is to [doing Y].
用The first step in... is to...清晰提出第一步建议，语气正式又实用。
原句：The first step in lessening your screen time is to tune into how it makes you feel.
📝 试一试：The first step in ________ is to ________.
Example:
The first step in improving your sleep is to put away your phone at night.
2
That's our takeaway/ˈteɪkəweɪ/ 要点，核心收获 one.
这是我们的第一个要点。
▸📖 难词速查2个
takeawayn./ˈteɪkəweɪ/
要点，核心收获
A key point or lesson to remember from something.
onenum./wʌn/
第一个
Used here as "number one" — the first takeaway.
▸🔗 固定搭配2个
that's our takeaway
这是我们的要点
That's our takeaway from today's meeting.
takeaway one
第一个要点
Here's takeaway two: set a timer.
▸✏️ 句式练习1个
② 要点总结句式
That's our takeaway [number].
用takeaway编号列出要点，简洁有力地总结。
原句：That's our takeaway one.
📝 试一试：That's our takeaway ________.
Example:
That's our takeaway three.
3
When you want to reach for/riːtʃ fɔːr/ 伸手去拿 your phone or you think, I should check/tʃɛk/ 查看，刷新 Instagram for the hundredth/ˈhʌndrədθ/ 第一百次（夸张） time today, notice/ˈnəʊtɪs/ 注意，留意 how you feel in that moment/ðæt ˈməʊmənt/ 那个当下, how your body feels too.
To look at or browse something, often used for social media.
hundredthadj./ˈhʌndrədθ/
第一百次的
Used here as exaggeration — "way too many times."
noticev./ˈnəʊtɪs/
注意，留意
To become aware of something; to pay attention.
that momentphr./ðæt ˈməʊmənt/
那个当下
A specific instant in time — right then and there.
▸🔗 固定搭配4个
reach for your phone
伸手拿手机
I always reach for my phone first thing in the morning.
for the hundredth time
第一百次（夸张）
I've told you for the hundredth time — put your phone away!
in that moment
在那个当下
In that moment, I realized I was wasting time.
how your body feels too
你的身体有什么感觉
Notice how your body feels too — are you tense?
▸✏️ 句式练习2个
① 冲动场景句式
When you want to reach for [X] or you think, I should [Y] for the hundredth time ...
用reach for描述冲动行为，用for the hundredth time夸张地表达重复。
原句：When you want to reach for your phone or you think, I should check Instagram for the hundredth ...
📝 试一试：When you want to reach for ________ or you think, I should ________ for the hundredth time ...
Example:
When you want to reach for the snacks or you think, I should open the fridge for the hundredth time ...
② 觉察引导句式
notice how you feel in that moment, how your body feels too.
用notice引导觉察，并列how you feel和how your body feels，关注心理和身体两层感受。
原句：notice how you feel in that moment, how your body feels too.
📝 试一试：notice how you feel in ________, how ________ too.
Example:
notice how you feel in that situation, how your breathing changes too.
4
Do the same thing during a scrolling session/ˈskrəʊlɪŋ ˈsɛʃən/ 刷手机的一段时间 and after.
在刷手机的过程中和结束之后，做同样的事。
▸📖 难词速查2个
scrolling sessionn./ˈskrəʊlɪŋ ˈsɛʃən/
刷手机的一段时间
A period of time spent scrolling through content on a screen.
afteradv./ˈæftər/
之后
Later; following a certain event. Here: after the scrolling session ends.
▸🔗 固定搭配2个
during a scrolling session
在刷手机的过程中
During a scrolling session, you might feel anxious.
do the same thing
做同样的事
Do the same thing every morning — check how you feel.
▸✏️ 句式练习1个
⑤ 时段对比句式
Do the same thing during [X] and after.
用during和after对比两个时段，建议在活动中和结束后都保持觉察。
原句：Do the same thing during a scrolling session and after.
📝 试一试：Do the same thing during ________ and after.
Example:
Do the same thing during a work meeting and after.
🎧 全文影子跟读（句1-4）
逐句学完后，跟着完整音频不暂停地进行影子跟读练习
The first step in lessening your screen time is to tune into how it makes you feel. That's our takeaway one. When you want to reach for your phone or you think, I should check Instagram for the hundredth time today, notice how you feel in that moment, how your body feels too. Do the same thing during a scrolling session and after.