2026年3月12日 / 美国东部时间晚上7:39 / CBS新闻
新泽西州克利夫顿 — 在新泽西州克利夫顿市的克利夫顿高中，高三学生吉安娜·科伦是一名三项运动的运动员，高二学生塞巴斯蒂安·法齐奥热爱数学和棒球，高二学生哈姆扎·拉马奇参加乐队并担任学校曲棍球队的守门员。
他们有什么共同点？他们都是成绩优异的学生，但同样也在屏幕时间的使用上遇到了困难。
科伦告诉CBS新闻，当她花太多时间刷手机时，会让她”感到疲惫不堪”。
据学生们说，他们每天花在手机上的时间从4小时到13小时不等，而睡前是最容易失控的时段。
“有时候，当我准备睡觉时，会看一会儿手机，但然后就有点上瘾了，”法齐奥说。
拉马奇承认，他认为自己无法凭一己之力减少屏幕时间。
https://www.cbsnews.com/video/parents-are-at-war-with-screen-time-heres-how-to-help-teens-curb-the-prolonged-habit/
在为期一周的时间里，这三名学生 agreed not to take their phones to bed（原文应为agreed，此处推测是笔误），并尝试使用不同的工具来减少白天的屏幕时间。
科伦试用了Brick，这是一种方形设备，外接在手机外，可以用来屏蔽特定应用程序。这个设备可以留在家里。要解锁干扰性应用程序，必须将手机轻触外部设备。
拉马奇尝试了ScreenZen，这是一款免费应用程序，采用正念方法限制屏幕时间，通过要求用户在打开干扰性应用程序前等待一段时间。
法齐奥则学习了如何在手机上使用灰度模式，该模式会移除颜色，将屏幕转为黑白。
“看起来不太好看，”法齐奥看到灰度模式下的Instagram时说。”……这夺走了其中所有的乐趣。”
实验进行三天后，这三名青少年录制了视频日记：
“我一直在做其他事情，比如钻石绘画，”科伦在视频中说。
拉马奇说他”一直更专注于学业，减少了干扰，增加了睡眠。”
与此同时，法齐奥表示他”醒来时更有活力”，并且感觉”与家人和朋友交流更多了。”
一周后，大家的反馈仍然很积极。
科伦说Brick”肯定”消除了使用某些应用程序的诱惑，因为存在物理障碍，所以她在学校时无法解锁这些应用。
“老实说，效果相当不错，”科伦说。”它肯定帮助我在没有手机的情况下更高效。”
拉马奇说ScreenZen”非常好”。
“想要解锁应用程序很诱人，但我坚持下来了，”拉马奇说，并补充说他的父亲注意到他行为的积极变化。
“早上我想去训练，”拉马奇说。”他说：’早上？什么？’”
法齐奥描述他使用灰度模式的体验”相当不错”，称他的屏幕使用时间”大幅下降”。
“我以前每天用三个小时，现在每天只用20分钟，”法齐奥说，并补充说这种变化感觉”很棒”。
当被问及在接受这个挑战后，她希望其他孩子知道什么时，科伦说：”你不需要什么都依赖手机。世界上还有很多其他事情……而不仅仅是长时间坐着刷TikTok或Instagram。”
3 New Jersey teens took part in a weeklong experiment to curb screen time. It worked.
March 12, 2026 / 7:39 PM EDT / CBS News
Clifton, New Jersey — At Clifton High School in Clifton, New Jersey, senior Gianna Colon is a three-sport athlete, sophomore Sebastian Fazio loves math and baseball, and sophomore Hamza Ramach is in band and is a goalie on the school hockey team.
What do they have in common? They are three productive students who also struggle with screen time.
Colon told CBS News that when she spends too much time scrolling on her phone, it makes her “feel drained.”
According to students, they can spend anywhere from four to 13 hours per day on their phones, with bedtime being the biggest downfall.
“Sometimes, when I’m going to bed, I watch for a little bit, but then I get a little addicted,” said Fazio.
Ramach admitted that he doesn’t believe it is possible for him to cut down on screen time on his own accord.
https://www.cbsnews.com/video/parents-are-at-war-with-screen-time-heres-how-to-help-teens-curb-the-prolonged-habit/
For one week, the three agreed not to take their phones to bed, and to try different tools to reduce screen time during the day.
Colon tested out Brick, a square-shaped device, external to your phone, that can be used to block specific apps. The device can be left at home. To unblock the distracting apps, the phone must be tapped against the external device.
Ramach tried ScreenZen, a free app that takes a mindful approach to limiting screen time, by asking you to wait before opening distracting apps.
Fazio was shown how to use the grayscale mode on his phone, which removes the color, turning the screen to black-and-white.
“It does not look good,” Fazio said when he saw Instagram in grayscale. “…It takes away all the joy in it.”
The teens recorded video diaries three days into the experiment,
“I’ve been doing other things like diamond painting,” Colon said in her video.
Ramach said he had “been focusing more on school work, less distractions, more sleep.”
Fazio, meanwhile, said that he had “been more energetic waking up,” and also feeling like he had “been communicating more with family and friends.”
A week in, the reviews were still glowing.
Colon said Brick “definitely” took away the temptation of using certain apps, because there was a physical barrier, so she couldn’t unlock them while she was at school.
“It was honestly pretty good,” Colon said. “It definitely helped me be more productive without my phone.”
Ramach said ScreenZen “was great.”
“It was tempting to unblock the apps, but I went through it,” Ramach said, adding that his father noticed a positive difference in his behavior.
“I wanted to go to practice in the morning,” Ramach said. “He was like, ‘In the morning, what?’”
Fazio described his experience with grayscale as “pretty good,” saying his screen use “went down a lot.”
“I was at three hours before, and I’m at 20 minutes per day,” Fazio said, adding that the difference felt “great.”
Asked what she wanted other kids to know after taking on this challenge, Colon said: “You don’t need to depend on your phone for everything. Like there’s so much more out in the world…besides just sitting on your phone for hours and scrolling through TikTok or Instagram.”
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