2025年2月——弥迦的屏幕时间「免疫训练」第二阶段

人物：弥迦·王，11岁

经过约2个月的「零屏幕排毒期」后，我与弥迦讨论了后续计划。首先我告诉他：「我们这样做不是因为我想对你刻薄，不是因为不爱你。」他表示理解，并说知道这是出于爱。我请他进一步解释对爱的理解。他说这是出于爱，因为他曾对电子游戏、iPad和屏幕成瘾。他知道成瘾对他不好，因为这导致他撒谎玩游戏的时间，在该听话时不听话，而且在玩太多游戏后会情绪不佳、态度恶劣。

我接着问他如何判断自己对某事上瘾。他说知道自己上瘾是因为会不断想着它，除了想玩和继续玩之外无法思考其他事情，而且明知该停却停不下来。于是我问他接下来该怎么办。这周末直接恢复2小时是否明智？如果又上瘾了怎么办？弥迦提议做个试验：接下来这个周末他只玩30分钟，计时结束就立即停止，同时观察自己是否会不断想着游戏、出现上瘾的感觉。如果有，就继续排毒。

我们第一周执行了他的计划。玩了30分钟后他停了下来，后来告诉我感觉还好。弥迦进一步提议下周（第二周）也这样做。第二周也进展顺利。因此在第三周，我恢复了他完整的2小时使用权。我们将继续监测、讨论和调整，持续训练他这方面的能力。

在弥迦排毒期间，我还想说明几点观察和对话。弥迦多次表示今后更愿意和朋友面对面玩、多安排游戏约会，而不是玩电子游戏。我觉得这很有趣。弥迦还告诉我们他计划如何训练以提高棒球水平，有几次甚至清晨早起练习击球。他也开始谈论中学，以及他有什么目标、想实现什么。我的感觉是，通过屏幕排毒，他解放了自己的思维。上瘾时，他的思维相当短视，只想着如何和何时获得下一次「满足」，下一次多巴胺刺激。他满脑子都在计划和朋友下次玩《我的世界》的时间，盘算如何在我们不知情的情况下多挤出2分钟屏幕时间。他的思维无法自由思考其他事情。经过一个月的排毒，他的思维解放了。弥迦基本上度过了戒断期，然后才能思考其他事情，为未来做计划，思考目标和目的，而不是他的瘾。

19. 2/2025 – Micah’s screen time inoculation training 2

Who – Micah Wang, 11 years old.

What – After about 2 months of zero screen time for detox. I had a conversation with Micah on next steps. First, I told him that we are doing this detox not because I want to be mean to him, that I don’t love him. He told me that he understands. He told me that he understands that it is out of love. I asked him to explain more, to tell me what he understands as love. He said that it is out of the love because he was addicted to video games – iPad- screens. He knows that addiction is not good for him because his addiction causes him to lie about how many minutes he is playing. It also causes him not to obey us when he should have. Also, he finds himself in a bad mood, having a bad attitude, after he plays a lot of video games. I then asked him how he knows if he is addicted to something. He said that he knows he is addicted because he constantly thinks about it. He can’t think about anything else except wanting to play and continue to play. Also, when he knows he needs to stop, he can’t stop playing. So, I asked him what we should do next. Would it be wise to get all 2 hours back this weekend? What if he gets addicted again. Micah proposed that we do a trial. This coming up weekend, he is only going to get 30 minutes. After playing for 30 minutes, he wants to be able to stop right when the timer goes off at 30 minutes. He also wants to see if his mind starts thinking about it constantly, getting that feeling of addicted. If he does, then he proposes that we will continue detox. We executed his plan this first week. After playing for 30 minutes, he stopped, and later told me that he felt ok. Micah further proposed that we will do the same for next week (week 2). Week 2 turned out to be ok as well. Therefore in week 3, I gave him back full 2 hours. We will continue to monitor, discuss, and adjust as we continue to train him in this area. There were also several observations and conversations that I want to explain here during Micah’s detox period. Micah made a few comments that going forward, he would rather play with friends in person, having more play dates, than playing videos games. I thought that was interesting. Micah also was telling us how he plan on training, getting better for baseball. There were a few times where he woke up early in the morning just to practice batting. He also started to talk about Middle School, what goals he has, what he wants to achieve. My sense is that by detoxing from screens, he is freeing his mind to think. While he was addicted, his brain was thinking fairly short term, how and when will he get the next “fix”. Get the next dopamine hit. His mind was thinking and planning when he is going to play Minecraft next with his friends. How he can squeeze another 2 minutes from screen time without us knowing. His mind was not free to think other thoughts. After one month of detox, his mind is freed. Micah basically went through his withdrawal period. He then was able to think about other things. To plan for the future, thinking about goals and objectives, instead of his addiction.