Research suggests that at least 64% of people now spend up to four hours daily of spare time in front of a screen. Just as TV watching has been linked to higher chances of being fat and getting diseases, this extra sedentary (久坐不动) time is bad news for our health. .

⒈Choose outdoor activities over technology

    When you're at home, make it a rule that you can't be online if the sun is shining. . Then, after taking these healthy physical activities, you can pull out your phone or tablet, or take a seat at the computer. This rule should be fit for everyone in your family.

⒉Limit social media use

    According to some experts, the effect of technology on human relationships is worrying as technology has become a substitute for face-to-face human relationships. And social networks have changed computer and mobile use for people of all ages.. Avoid aimless browsing (浏览) and give your time online a purpose: research holidays or catch up on the news of the day. Then log off.

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    Challenge yourself to read at least 30 pages of a great book before you check your computer or mobile phone. Pick the right reading material and you'll soon find you've discovered an enjoyable pastime.

⒋Create projects for yourself

    It's amazing how much you can achieve when you're not glued to (长时间盯着) a screen..Some suggestions are organizing kitchen cupboards, and cleaning your bedroom. Then try doing one each evening.

A. Set aside reading time

B. Choose the suitable reading materials

C. Make a list of one-hour evening projects

D. Here are some ways to stop technology addiction

E. Whether it's Facebook or Twitter, limit the time online

F. The following are some ways to make better use of leisure time

G. Instead, you have to go for a walk, ride a bike, or swim at least an hour

    Last Friday when Jose Rodriguez, a 5-year-old white boy, asked his mother Lydia Rodriguez if he could get his blonde hair cut like his black friend Reddy's, and of course his mother agreed. For a very 1 reason the two pre-school friends decided to 2 their teacher with matching haircuts.

    Jose 3 that if he and Reddy had the same haircut, no one would be able to 4 them apart. Reddy apparently thought this trick was 5 as well.

    "It is just two 6 boys. Obviously, they see they are different colours, but they just don't care. It is not 7," Rodriguez said. She sees Jose's inability to see a 8 between himself and his friend as a parenting win. "I just taught him to 9 everyone the same," she said.

    The teacher played along and 10 she was talking to Jose when Reddy arrived before Jose and told the teacher and his 11he was Jose.

    On Monday, Rodriguez 12 the story on the Facebook.78,000 people 13 it and the story has gone viral(疯传). On the post she wrote: "If this isn't proof that 14 and prejudice is something that is 15, I don't know what is. Their 16 is the only difference Jose sees in the two of them. Though Jose loves 17 himself on TV and the Internet, he remains unsure why his haircut became such a big 18."

    He still has no idea why people 19 so much," Rodriguez said. "He wanted to 20 Reddy and now he thinks they look the same."

His new book became a best-seller .