... 巨大的市场竞争压力 » Tremendous pressure of market competition 做一份表格 » Makes a form 掐脖子 » Pinch the neck ...
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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.
据我所知，他们必需做的只是来见他们抚养的孩子，并填写一份表格。
As far as I know, all they have to do is to come and see the child they want to bring up and fill up a form.
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