为了跟上技术的发展，超常工作的潮流势不可挡。许多人并不知道私人时间什么时候结束，工作时间什么时候开始（反之亦然）。我们急急忙忙地收发电子邮件，好像头发着了火一样；我们快速浏览在线信息，只是为了囫囵吞枣地获取某些重要资讯，也可能是我们需要或不需要的任何资讯；甚至在社交网络上，我们也会因为同事而困扰（更不用说因为职场中的相互嫉妒所造成的对立情绪）。难怪微软（Microsoft）将新款Windows 7手机的宣传口号定为：“一部手机，将把我们从手机世界中解救出来。”

    我非常清楚与数码流沙艰难搏击的感觉，因为我也曾经经历过。即使现在，我也会有这样的感觉。但是，在过去几年中，我努力使自己在获取高科技信息方面更加合理化，并制定了一个计划。这个计划同样也适用于其他人。

    很大程度上来说，我之所以这么做，是因为科技带给我的难题，而这些科技与我的私生活紧密相连。同时，我也意识到，科技给我的工作生活带来了负面影响。虽然我喜欢科技，但我希望能够出于合理的原因，并且在适当的场合使用它。实际上，我必须这么做——作为一名科技记者，这也是我工作的一部分。

    我希望下面的建议能够帮助你处理好自己的情况：

1. 面对面交流

    在办公室，减少向你周围的同事发送电子邮件或即时信息的次数。通过面对面的沟通，展示你的个性，你的魅力，还有你的沟通能力。你并不需要花费太多时间，但一定要使它更有价值。

    如果一个人只是发送100封斟词酌句的电子邮件，而另一个人经常拿出一点时间跟老板聊天，陪他们喝咖啡，或者与他们握手，那么，前者获得提升的几率就要低得多。事实就是这样。用宅男们的话来说，不要做一个总是使用远程武器的办公室战士；偶尔也要来几场近身肉搏战。

2. 用科技来改变坏的科技习惯

    向时间管理程序寻求帮助。有时候，我们需要借助外力的监控来获得工作效率。好消息是，现在有很多程序可以帮忙。其中最有效的一款程序名为挽救时间（Rescue Time），它可以直观地分析你在电脑上进行操作的时间。同时，这款程序还能限制你的在线时间，甚至可以以时间为基础，帮助对一些特定项目计费。

3. 放下你的智能手机

    在参加同事之间的社交活动时，不要做令人生厌的“科技依赖虫”。我的意思是说，别把你的智能手机摆在桌子上，等着来电闪烁或者振动。这会让你的同事，或者你正在应酬的业务伙伴认为，跟他们相比，你对手机上收到的东西更感兴趣。如果你不得不把手机放在手边，必须要说明你的原因，并且向他们解释清楚，你会对他们完全专注，除非有某个特别的信息或者电话。否则，还是把手机放在你的口袋或者钱包里吧。

4. 设定科技与真实生活之间的界限

    给自己确定一个“停火日”吧！也就是说，你要确定开始以及结束待在数码世界里的时间界限（由于云技术的出现，我知道这很难做到）。但是，要尽量做到，在一早喝咖啡的时候，不要去碰那些数码设备，晚上睡觉之前，也不要打开床边的设备。当然，不要在凌晨2点回复电邮或短信（如果你这样做，你的同事也会质疑你的头脑是否清醒）。别人不会设定这些界限，但我确信它们会让你在职场中表现得更好。很明显，有时候你确实需要随叫随到，但是在其他时间，好好过自己的生活。

5. 一次完成一项任务

    如果有可能，尽量在完成一项任务之后，再进行下一项。人们是否能有效地完成多重任务？越来越多的研究对此提出了质疑。事实上，当我们精力分散时，经常会做出不理性的决定。比如，我发现，要想完成工作，最多只要在网页浏览器中打开五个标签页，这样也不会让自己感觉被各种信息狂轰滥炸。

    进行数码节食的根本在于，形成自我意识和自主控制。这并不是一个放之四海皆准的方法，而且有时候会失去控制。但是其累积效应肯定可以带来好处，还有效率。啊，很抱歉。我有一条短信。马上回来。

    本文作者丹尼尔•西贝格是电视台通讯记者、主持人，并著有《数字节食：四步戒掉科技瘾，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.