尝试记录你一天实际花费在媒体上的时间，并且在每天结束的时候做一份电子表格。
Try logging your time spent on media for one day, without actually cutting back. Add it up in a spreadsheet at the end of the day.
这很简单，在日历上画个叉，或做一份简单的表格，或用网络软件写目标日志。
This can be as simple as marking an X on your calendar, or creating a simple spreadsheet, or logging your goal using online software.
因此，如果规则说，每一个行动都必须填写一份表格，在此之前须一式三份，那就是每个人都必须做的。
Thus, if the rules say that every action must be preceded by filling out a required form in triplicate, then that is what everyone must do.
因此，如果规则说，每一个行动都必须填写一份表格，在此之前须一式三份，那就是每个人都必须做的。
Thus, if the rules say that every action must be preceded by filling out a required form in triplicate, then that is what everyone must do.
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