Breaking Addictions with Mindfulness 用正念戒除成癮

Understanding Addiction   對成癮的了解

Addiction is a complex condition characterized by compulsive engagement in rewarding stimuli, despite adverse consequences. It can manifest in various forms, including substance abuse (like drugs and alcohol), behavioral addictions (such as gambling or internet use), and more. The underlying mechanisms of addiction involve changes in brain chemistry and function, particularly in areas related to reward, motivation, and memory. The impact of addiction can be devastating, affecting not only the individual but also their loved ones and the broader community. 
成癮是一種複雜的病症，其特徵是不顧不良後果，強迫性地參與獎勵性刺激。它可以以多種形式表現出來，包括藥物濫用（如毒品和酒精）、行為成癮（如賭博或網路使用）等等。成癮的潛在機制涉及大腦化學和功能的變化，特別是與獎勵、動機和記憶相關的領域。成癮的影響可能是毀滅性的，不僅影響個人，還影響他們的親人和更廣泛的社區。

At its core, addiction is often a response to underlying emotional or psychological issues. Individuals may turn to substances or behaviors as a means of coping with stress, trauma, anxiety, or depression. Over time, these behaviors can lead to physical and psychological dependence , making it increasingly difficult to break free. The cycle of addiction is often reinforced by cravings, withdrawal symptoms, and the brain's reward system, which can create a powerful urge to continue the addictive behavior.
從本質上講，成癮通常是對潛在情緒或心理問題的反應。個人可能會求助於物質或行為來應對壓力、創傷、焦慮或憂鬱。隨著時間的推移，這些行為會導致身體和心理上的依賴，使其越來越難以掙脫。成癮的循環往往會因渴望、戒斷症狀和大腦的獎勵系統而強化，這會產生繼續成癮行為的強烈衝動。

The Role of Mindfulness in Breaking Addiction  正念在戒除成癮方面的作用

Mindfulness, a practice  of being fully present in the moment,, involves paying attention to the present moment with openness, curiosity, and without judgment. It has gained significant attention in recent years as a powerful tool for addiction recovery. Here’s how mindfulness can help break the cycle of addiction:
正念是一種完全活在當下的練習，涉及以開放、好奇和不帶判斷力的方式關注當下。近年來，它作為成癮康復的有力工具而受到廣泛關注。以下是正念如何幫助打破成癮的循環：

* Increased Awareness of Triggers  提高對觸發因素的認識
One of the first steps in overcoming addiction is recognizing the triggers that lead to cravings and compulsive behaviors. Mindfulness helps individuals develop a heightened awareness of their thoughts and feelings, allowing them to identify these triggers more effectively. By understanding what prompts their addictive behaviors, individuals can create strategies to avoid or cope with these situations.
克服成癮的第一步是識別導致渴望和強迫行為的觸發因素。正念可以幫助個人提高對自己想法和感受的認識，使他們能夠更有效地識別這些觸發因素。透過了解導致成癮行為的原因，個人可以製定策略來避免或應對這些情況。
* Emotional Regulation  情緒調節
Addiction often stems from an inability to manage emotions effectively. Mindfulness teaches individuals to observe their emotions without judgment, fostering a sense of acceptance and reducing the impulse to escape through addictive behaviors. By learning to sit with uncomfortable feelings, individuals can develop healthier coping mechanisms and reduce reliance on substances or behaviors.
成癮往往源自於無法有效管理情緒。正念教導人們不帶判斷地觀察自己的情緒，培養接受感，減少透過成癮行為逃避的衝動。透過學會忍受不舒服的感覺，個人可以發展更健康的應對機制並減少對物質或行為的依賴。

* Breaking the Cycle of Cravings  打破渴望的循環
Mindfulness can help disrupt the automatic responses associated with addiction. When cravings arise, individuals can practice mindfulness techniques to acknowledge the craving without acting on it. This practice can create a space between the urge and the response, allowing individuals to choose a different path— whether that be engaging in a healthy activity, practicing self-care, or simply breathing through the moment.
正念可以幫助破壞與成癮相關的自動反應。當渴望出現時，個人可以練習正念技巧來承認渴望而不採取行動。這種做法可以在衝動和反應之間創造一個空間，讓個人選擇不同的道路——無論是從事健康的活動、練習自我保健，還是只是在這一刻呼吸。

* Enhancing Self-Compassion  增強自我同情心
Many individuals struggling with addiction experience feelings of shame and guilt, which can perpetuate the cycle of addiction. Mindfulness encourages self-compassion, allowing individuals to treat themselves with kindness, understanding and a non-judgmental attitude. This shift in perspective can be transformative, helping individuals to forgive themselves for past mistakes and focus on their journey toward recovery.
許多與成癮作鬥爭的人都會經歷羞恥和內疚感，這可能會使成癮的循環永久化。正念鼓勵自我慈悲，讓個人以仁慈、理解和不批判的態度對待自己。這種觀點的轉變可能具有變革性，幫助個人原諒自己過去的錯誤並專注於康復之旅。
* Building Resilience  增強韌性
Mindfulness practices can enhance resilience, equipping individuals with the tools to face challenges and setbacks in their recovery journey. By fostering a non-judgmental attitude and encouraging a focus on the present moment, mindfulness helps individuals develop a greater sense of control over their thoughts and behaviors, ultimately empowering them to make healthier choices.
正念練習可以增強復原力，為個人提供應對恢復過程中的挑戰和挫折的工具。透過培養不評判的態度並鼓勵關注當下，正念可以幫助個人對自己的思想和行為產生更大的控制感，最終使他們能夠做出更健康的選擇。

Mindfulness Techniques for Addiction Recovery  從成癮到康復的正念技巧

Mindful Breathing: Focus on your breath, observing each inhale and exhale.  This simple practice can ground you in the present moment and reduce anxiety.
正念呼吸：專注於呼吸，觀察每次吸氣和呼氣。 這個簡單練習可讓你專注於當下並減少焦慮。

Body Scan Meditation: Pay attention to different parts of your body, noticing any sensations without judgment. This practice can help you become more attuned to your physical state and reduce stress.
身體掃描冥想：注意身體的不同部位，不帶批判地注意任何感覺。這練習可以幫助您更適應自己的身體狀態並減輕壓力。

Mindful Walking: Take a walk or a jog, paying close attention to the sensations in your body and the environment around you. This practice can help clear your mind.
正念行走：散步或慢跑時，密切注意身體和周圍環境的感覺。這練習可以幫助你理清思緒。

Compassion Meditation: Cultivate compassion for yourself and others by silently repeating phrases like “May I be happy, may I be healthy, may I be free from suffering.” This practice can enhance emotional well-being and reduce the need for addictive behaviors.
慈悲冥想：透過默默地重複諸如「願我快樂，願我健康，願我遠離痛苦」之類的短語來培養對自己和他人的同情心。這種做法可以增強情緒健康並減少成癮行為的需求。

Breaking free from addiction is a challenging journey, but mindfulness offers a powerful approach to support recovery. By cultivating awareness, emotional regulation, and self-compassion, individuals can navigate the complexities of addiction (or other problems such as smooth-less life or illness) with greater resilience and clarity. As mindfulness practices become more integrated into addiction treatment programs, they provide a holistic framework for healing that addresses both the mind and the body. If you or someone you know is struggling with addiction, consider exploring mindfulness as a valuable tool on the path to recovery. Remember, every step taken toward mindfulness is a step toward a healthier, more fulfilling life.
擺脫成癮是一個充滿挑戰的旅程，但正念提供了一種支持康復的強大方法。透過培養意識、情緒調節和自我同情，個人可以以更大的彈性和清晰度來應對成癮的複雜性（或其他問題，例如不順利的生活或疾病）。隨著正念練習越來越融入成癮治療計劃，它們提供了一個針對心靈和身體的整體治療框架。如果您或您認識的人正在與成癮作鬥爭，請考慮探索正念作為康復之路上的寶貴工具。請記住，邁向正念的每一步都是邁向更健康、更充實的生活的一步。

A brief talk of Mindfulness

"Mindfulness" has deep roots in Buddhism. It is one of the core practices in Buddhist teachings, particularly emphasized in the Noble Eightfold Path, which guides individuals towards enlightenment and the cessation of suffering. In Buddhism, mindfulness is not just a technique but a way of being that involves maintaining awareness of the present moment with an attitude of acceptance and non-judgment. This practice helps individuals develop a deeper understanding of the nature of reality and the self, ultimately leading to spiritual awakening. Mindfulness is the beginning of "Zen" practice for Buddhist.

「正念」在佛教中有著深厚的根源。它是佛教教義的核心修行之一，在八正道中特別強調，它引導個人走向開悟和止息痛苦。在佛教中，正念不僅僅是一種技巧，而是一種存在方式，涉及以接受和不評判的態度保持對當下時刻的認識。這種做法有助於個人對現實和自我的本質有更深入的了解，最終導致精神覺醒。這正念是佛教徒修習「禪」的開始。

The core concept of mindfulness is quite simple, which is "awareness", that is, observing and being curious at the same time. Observing and accepting all your thoughts without any judgment. For example, when eating, we should focus on and taste every bite of food. Even if it is junk food, we should treat it equally. There is no need to feel guilty, as long as we enjoy the delicious feeling at the moment. Even if we have guilty thoughts, it doesn't matter, just let it go. All thoughts arise and pass away naturally because they are part of practicing mindfulness.

正念的核心概念很簡單，就是“察覺”，即同時觀察和好奇。不帶任何判斷地觀察並接受你的所有想法。例如，吃東西的時候，我們應該專注並品嚐每一口食物。即使是垃圾食品，我們也應該平等對待。沒有必要感到內疚，只要享受當下美味的感覺就好了。即使我們有罪惡的想法，也沒關係，放下吧。所有念頭都會自然地生起和消失，因為它們是修習正念的一部分。

A very common misconception is that mindfulness and meditation are synonymous. Mindfulness means observing yourself in the present moment without taking any stance or judging. Therefore, it is a state of "observing". Although meditation, through applying the skill of mindfulness to focusing on quiet and peace, can be one of the way to cultivating mindfulness, it is not the only way. Mindfulness can be practiced during dynamic daily activities, by focusing on the present moment. Whether it's eating, walking, or even washing dishes. This distinction is crucial because it emphasizes that mindfulness is about being fully present in what you are doing, rather than trying to achieve a state of tranquility.

一個十分常見的誤解是正念和冥想是同義詞。正念意味著在當下不採取任何立場或判斷來觀察自己。因此，是一種「觀察中」的狀態。雖然冥想透過運用正念技巧來專注於安靜與平和，可以是培養正念的方法之一，但不是唯一的方法。透過專注於當下，正念可以在無論是吃飯、散步，甚至洗碗的動態的日常活動中練習。這種區別至關重要，因為它強調正念是要完全投入正在做的事情中，而不是試圖達到平靜的狀態。

The Mindfulness-Based Stress Reduction (MBSR) program created by Jon Kabat-Zinn (born Jon Kabat, June 5, 1944), an American professor emeritus of medicine and the creator of the Stress Reduction Clinic and the Center for Mindfulness in Medicine, Health Care, and Society at the University of Massachusetts Medical School. He was also a student of Zen Buddhist teachers such as Philip Kapleau and Thich Nhat Hanh. His appreciation of Zen led him to integrate the teachings with scientific findings. He found that mindfulness can help people cope with stress, anxiety, pain, and illness.

「正念減壓」（MBSR）課程由美國醫學教授喬恩·卡巴金 (Jon Kabat-Zinn，1944 年 6 月 5 日出生) 創立，他是馬薩諸塞大學醫學院減壓診所和醫學、健康正念中心的創建者。他也是菲利普·卡普勞（Philip Kapleau）和一行禪師（Thich Nhat Hanh）等佛教禪宗老師的學生。他對禪宗的欣賞促使他將禪宗的教義與科學發現結合。他發現正念可以幫助人們應對壓力、焦慮、疼痛和疾病。

In summary, the benefits of mindfulness practice reflected in enhance both personal and professional aspects of life. It helps reduce stress, improve focus, and increase emotional resilience. By being more present, individuals can better manage their reactions to challenging situations, leading to improved relationships and overall well-being. Mindfulness also promotes better mental health by reducing symptoms of anxiety and depression. Furthermore, it can enhance physical health by lowering blood pressure and improving sleep quality. In essence, mindfulness helps individuals live more fully and authentically, making each moment of life more meaningful and fulfilling.

總之，正念練習的好處體現在提升個人和職業生活。它有助於減輕壓力、提高專注力並增強情緒恢復能力。透過更多地活在當下，個人可以更好地管理自己對挑戰性情況的反應，從而改善人際關係和整體福祉。正念還可以透過減少焦慮和憂鬱症狀來促進更好的心理健康。此外，它還可以透過降低血壓和改善睡眠品質來增強身體健康。從本質上講，正念可以幫助個人生活得更充實和真實，讓生活的每一刻都更有意義和充實。

The resolution of our bad luck 厄運的化解

We all experience moments of joy and success, but there are also times when we face challenges and bad luck. When faced with bad luck, we easily succumb to negativity and despair. However, we have the power to change our circumstances through positive actions and a strong belief in karma. By shifting our focus towards acts of kindness, compassion, and generosity, we can begin to sow the seeds of good karma that will eventually lead to a brighter future. Whether it's lending a helping hand to those in need, practicing gratitude for the blessings in our lives, or simply spreading positivity through our words and actions, every small gesture has the potential to create a ripple effect of goodness that will come back to us in unexpected ways. 

我們都會經歷喜悅和成功的時刻，但也有面臨挑戰和厄運的時候。當面對厄運時，我們很容易屈服於消極和絕望。然而，我們有能力透過積極的行動和對業力的堅定信念來改變我們的處境。透過將我們的注意力轉向仁慈、同情和慷慨的行為，我們可以開始播下善業的種子，最終將帶來更光明的未來。無論是向有需要的人伸出援助之手，對生活中的祝福表達感激之情，還是只是透過我們的言語和行動傳播積極的態度，每一個小舉動都有可能產生善良的連鎖反應，並最終回到我們身上。

The following are the ways to improve your life match the concept of Karma and theories of Management or Psychology:

以下是符合業力概念和管理學或心理學理論的改善生活的方法：

Helping Others: One of the most effective ways to generate good karma is by helping others. Whether it's through volunteering, offering a kind word, or simply lending a hand to someone in need, acts of kindness can create a ripple effect of positivity. When you help others, you not only improve their lives but also cultivate a sense of fulfillment and purpose in your own.

幫助他人：產生善業最有效的方法之一就是幫助他人。無論是參與義工服務、提供善意的話語，或是只是向有需要的人伸出援手，善意的行為都可以產生正面的連鎖反應。當您幫助他人時，您不僅可以改善他們的生活，還可以培養自己的成就感和目標感。

Empathy: Taking the time to understand someone else's perspective and showing empathy can significantly influence your karma. It fosters strong, positive relationships and creates a supportive community around you.

同理心：花時間理解別人的觀點並表現出同理心可以顯著影響你的業力。它可以培養牢固、積極的關係，並在您周圍創建一個支持性的社區。

Expressing Thanks: Make it a habit to thank people who contribute positively to your life. Whether it's a family member, friend, or a stranger, expressing gratitude can strengthen bonds and invite more positive experiences.

表達感謝：養成感謝對你的生活有正面貢獻的人的習慣。無論是家人、朋友或陌生人，表達感激之情都可以加強聯繫並帶來更多正面的經驗。

Honesty and Transparency: Being honest and transparent in your dealings with others builds trust and respect. When you act with integrity, you create a solid foundation for positive karma to flourish.

誠實和透明：在與他人交往時誠實和透明可以建立信任和尊重。當你誠信行事時，你就為善業的蓬勃發展奠定了堅實的基礎。

Consistency in Actions: Consistently aligning your actions with your values ensures that you stay true to yourself, which invariably leads to a more authentic and fulfilling life.

心與行一致：始終使你的行動與你的價值觀保持一致，確保你忠於自己，這必然會帶來更真實和充實的生活。

Releasing Grudges: Holding onto grudges and resentment only adds to your negative karma. By forgiving those who have wronged you, you free yourself from the burden of negative emotions, allowing space for positive energy to enter your life. For example, you could keep losing your temper and resenting the person who encoute you in a traffic jam. This is helpless to the situation, and also harm your health because of hatred. You could also keep adjusting your mood to prevent harm to your health by enjoying wonderful music inside the car in this period.

釋放怨恨：持有怨恨和怨恨只會增加你的惡業。透過原諒那些冤枉你的人，你可以擺脫負面情緒的負擔，讓正面的能量進入你的生活。例如，您可能會不斷發脾氣並怨恨導致您陷入交通擁堵的人。這既是於事無補，又因自己的恨意而損害健康。在這段時間也可以在車內享受美妙的音樂來調整自己的情緒，避免對健康造成傷害。

Self-Forgiveness: Equally important is forgiving yourself for past mistakes. Acknowledging and learning from your errors can help you move forward with a renewed sense of purpose and positivity.

自我寬恕：同樣重要的是寬恕自己過去的錯誤。承認錯誤並從中學習可以幫助您以新的目標感和積極性繼續前進。

Goal Setting: Setting positive and achievable goals gives you direction and motivation. When you work towards these goals with determination and optimism, you attract opportunities and success.

目標設定：設定積極且可實現的目標可以為您提供方向和動力。當您堅定而樂觀地朝著這些目標努力時，您就會吸引機會和成功。正念可以幫助釋放怨恨和自我寬恕。

Mindfulness Practices: Engaging in mindfulness practices like meditation can reduce stress and anxiety, making it easier to maintain a positive outlook even during tough times. It also help on stay present and focused. It allows you to respond to situations with clarity and calmness, rather than reacting impulsively. Mindfulness can help on release grudges, self-forgiveness and goal setting.

正念練習：進行冥想等正念練習可以減輕壓力和焦慮，即使在困難時期也能更容易保持積極的態度。它也有助於保持活在當下和保持專注。它使您能夠清晰、冷靜地應對情況，而不是衝動地做出反應。正念可以幫助釋放怨恨、自我寬恕和設定目標。

Prayer: Not only can you ask for help when you pray to the saint (such as Jesus or the Buddha) in your faith, you are also comforted when you recall the toleration, patience and forgiveness he showed when he was in suffering.

祈禱：當你向所信奉的聖人（如耶穌或佛陀）祈禱時，你不僅可以尋求幫助，當你回想起他在受苦時所表現出的寬容、耐心和寬恕時，你也會感到安慰。

When bad luck strikes that brings failure or misfortune, it also brings opportunities for growth and transformation. By focusing on generating good karma, you can turn luck around and create a life filled with positivity and abundance. It is important to remember that karma is not about instant gratification or immediate rewards, but rather a long-term investment in our own happiness and well-being. By staying true to our values, remaining resilient in the face of adversity, and trusting in the power of positivity, we can gradually transform our lives and attract the abundance and joy that we truly deserve.

當厄運來襲帶來失敗或不幸時，也帶來成長和轉型的機會。透過專注於積累善業，你可以扭轉運氣，創造一個充滿正面和豐富的生活。重要的是要記住，業力不是即時滿足或立即獎勵，而是對我們自己的幸福和福祉的長期投資。透過忠於我們的價值觀，在逆境中保持韌性，並相信正面的力量，我們可以逐漸改變我們的生活並吸引我們真正應得的豐富和快樂。

Do Buddhist idolatry? 佛教崇拜偶像嗎？

When the believers of the Western religions first started their missionary journey in China, they, based only on the rituals they saw and the teaching they ignored, accused the traditional religions (including Buddhism and Taoism) in China of idolatry. Even if the Nostra Aetate (1965), a Vatican declaration, emphasized understanding and respect for other religions, including Buddhism, and interfaith dialogue has continued since then, there are still a few believers of these monotheistics today insist on this superficial argument.

當西方宗教的信徒剛開始在中國傳教時，他們僅僅根據所看到的儀式，忽略了教義，便指責中國的傳統宗教（包括佛教和道教）為偶像崇拜。即使梵蒂岡的《Nostra Aetate》（1965）宣言強調了對包括佛教在內的其他宗教的理解和尊重，並且自那時以來宗教間對話一直在持續，但今天仍然有一些這些一神論的信徒堅持這種膚淺的論點。

According to Judaism, Catholicism, Eastern Orthodox Christianity and Christianity, "idolatry" is the worship of something or someone other than God, as if it were the god they follow. It was considered "worship of false gods" and prohibited by texts such as the Ten Commandments. In these monotheistic traditions, the worship of physical images or idols, and the existence of other divinities are considered problematic.

根據猶太教、天主教、東正教和基督教的說法，「偶像崇拜」是對上帝以外的某物或某人的崇拜，就像是他們所追隨的神一樣。這種被視為「崇拜假神」的做法被《十誡》等文本所禁止。在這些一神教傳統中，對實體圖像或偶像的崇拜，都被認為是有問題的。

Buddhists venerate all the material forms that refer to the Dharma of Buddhism, such as the icons of Buddhas and Bodhisattvas, even the "wooden fishs" and prayer beads, as these objects remind the due belief of practitioners, and help them connect spiritually with ideas and qualities. However, it is not these objects worth me toworship, but the Buddha and those who achieved Buddhahood with perfect personality, virtue and wisdom. This is the same as the religions mentioned: they veneration (respect) but not worship of saints and icons.

佛教徒尊敬一切與佛法有關的物質，例如佛菩薩像，甚至「木魚」、念珠等，因為這些物品提醒著修行者應有的信仰，幫助他們在精神上與觀念相聯繫。然而，值得我敬拜的不是這些東西，而是佛陀以及具有圓滿人格、德智的成佛者。這與上述的宗教相同：他們崇敬（尊重）但不崇拜聖人和聖像。

The Diamond Sutra, and the (Sixth Patriarch's) Altar Sutra, are significant Mahayana Buddhist scriptures, teaches wisdom that cuts through illusions that include idolarty and meaningless attachment. The Diamond Sutra has clearly pointed out that it is the wrong way if a person contemplates the Tathagata through any appearances of matter (physical substance) or means of voice. This issue is also metaphorically mentioned in the Altar Sutra. Both sutra prove that Buddhism never promotes idolatry but emphasizes understanding reality beyond material forms. The focus of Buddhist's practice are the Integration of Four Noble Truths and the Eightfold Path with life, and the realization of enlightenment through inner transformation. 

《金剛經》和《六祖壇經》都是重要的大乘佛教經典，教導我們斷除偶像崇拜和無意義執著等幻象的智慧。 《金剛經》明確指出，如果以任何色相、聲音的方式來觀照如來，那都是邪道。這問題在《壇經》中也有隱喻性的提及。這兩部經都證佛教從不宣揚偶像崇拜，而是強調理解物質形式以外的現實。佛教修行的重點是將四聖諦和八正道與生命融為一體，透過內在的轉化來證悟。

Besides worshiping the Buddha and venerating the material forms which are the symbol of Buddhism, I also pay my respect to the followers of other orthodox religions. They contribute to the purification of the world when they practice the relevant teachings in their lives. This is one of the goals they share with all Buddhists.

除了禮拜佛及尊敬像徵佛教的東西外，我也向其他正信宗教的信徒表示敬意。當他們在生活中實踐相關教義時，他們為淨化世界做出了貢獻。這是他們與所有佛教徒共同的目標之一。

AI Writing 人工智能寫作

Since I started blogging in April 2023, I have published no more than fifty articles.  The reason for the low output is not my insistence on bilingual release, but the organization of the content.
自從我2023年4月開始寫部落格以來，我發表的文章不超過五十篇。產量低的原因不是我堅持雙語發布，而是內容的組織。

When ChatGPT from Open-AI became hot news, I started trying to find smart tools to assist my writing.  It is better if the tool is free.  This search process is not easy.  First, the registration of ChatGPT was a process of being angry.  To protect the related technology from being stolen, Open-AI requests that the users provide a phone number outside the area of the People's Republic of China (including the areas of Hong Kong and Macau) to receive the register code.  It means I, as a resident of Macau, was not a qualified user of ChatGPT.
當 Open-AI 的 ChatGPT 成為熱門新聞時，我開始嘗試尋找智慧工具來輔助我的寫作。如果該工具是免費的就更好了。這個尋找的過程並不容易。首先，ChatGPT的註冊是一個讓我生氣的過程。為保護相關技術不被竊取，Open-AI要求用戶提供中華人民共和國地區（含香港、澳門地區）以外的電話號碼以接收註冊碼。這意味著我身為澳門居民，不是ChatGPT的合格用戶。

Writesonic is the first writing tool I have tried.  I have done nothing since the first registration, just clicked "Sign-in with Google" and logged in with my Google account. Besides the variety of writing patterns it has provided, the chatbot Chatsonic also helps as an "information station" when I need to find information for my writing. Although it is one of the tools that supports multiple languages, I found that the fluency of its Chinese text generating is lower, and it is also a lot of confusion when I asked the chatbot to define in English for certain Chinese terms for distant relatives. However, it is a good assistant for English writing. Unfortunately, after I used up the free word count it offered for trial, I had to deactivate it, as it promoted various plans for different amounts of word counts, but none of them were suitable for an amateur writer who writes not much.
Writesonic 是我嘗試的第一個書寫工具。 自從第一次註冊以來，我什麼也沒做，只是點擊「使用 Google 登入」並使用我的 Google 帳戶登入。除了提供多種寫作模式外，聊天機器人 Chatsonic 還可以在我需要尋找寫作資訊時充當「資訊站」。雖然它是支援多種語言的工具之一，但我發現它生成的中文文本流暢度較低，而且當我要求聊天機器人用英文定義某些遠親的中文稱謂時也很混亂。不過，它卻是英文寫作的好幫手。不幸的是，當我用完它提供的免費試用字數後，我不得不停用它，因為它推廣了各種不同字數的計劃，但沒有一個適合寫得不多的業餘作家。

I found Rytr and Smodin for half a year. Both of them are my writing assistants now. The free plan of Rytr allows me to write up to 10k characters every month. On the other hand, the limited plan (for trial) of Smodin allows me 3 writing credits per day. Each credit is equal to a text in 1000 characters. Both of them own their own chatbot, and can "Sign-in with Google" or register with another e-mail. Although their performance of generating articles in languages besides English, there is still room for improvement, and the combination of productivity of both seems not much, but enough for me. Their task was to make up for my own shortcomings: generating the first draft of an English article in a very short time, which was organized by the information on the network that related to the topics and key-phrases provided by me. As for the later editing, such as proofreading, rhetoric, Chinese translating and comparison of bilingual texts, I can handle it easily.
我用 Rytr 和 Smodin 半年了。他們現在都是我的寫作助手。Rytr 的免費方案給我每月最多一萬 個用於寫作的字元。另一方面，Smodin 的有限計劃（試用計劃）允許我每天獲得 3 個寫作額。每個額相當於一篇 1000 個字元的文字。他們倆都擁有自己的聊天機器人，並且可以「使用 Google 登入」或使用其他電子郵件地址註冊。雖然他們在生成英語以外的語言文章的表現上仍有改進的空間，而且兩者的生產力結合起來似乎不多，但對我來說已經足夠了。他們的任務是彌補我自己的不足：根據我提供的與主題和關鍵字相關的網路訊息，在很短的時間內產生一篇英文文章的初稿。至於後期的校對、修辭、做中文譯本、雙語文本對比等編輯工作，我都能輕鬆應付。

I have now started testing two new tools, ChatGTPfree and Microsoft's Copliot. I have not tested the deeper functions of both yet, but my sense that the accuracy of information and the completeness of (English) articles generated from the chatbot of ChatGTPfree is slightly superior to the chatbot of Copliot.
我現在開始測試兩個新工具，ChatGTPfree 和 Microsoft 的 Copliot。我還沒有測試過兩者的更深層的功能，但我覺得 ChatGTPfree 的聊天機器人生成的資訊的準確性和（英文）文章的完整性略優於 Copliot 的聊天機器人。

After my casual talk about the writing tools I have tested, I have to remark that the contents generated by these tools may not be all correct, users must perform manual review and proofreading to ensure the reliability of the content.
閒聊完了我測試過的寫作工具，我必須說一句，這些工具產生的內容不一定都是全部正確的，使用者必須進行人工審核和校對，以確保內容的可靠性。

The tests of the writing tools mentioned above were against their web versions. Here is their URL:
上述書寫工具的測試都是針對其網頁版進行的。這是他們的網址：
Writesonic  -  https://writesonic.com/
Rytr  -  https://app.rytr.me/
Smodin  -  https://smodin.io/
ChatGTPfree  -  https://chatgptfree.ai/
Copilot  -  https://copilot.microsoft.com/

Finally, is there anyone who could solve my problem that I am not good at doing the article organization? I have to experience my nightmare again to release this article. This release is the 38th edition and the tools I mentioned are less help in this text issue, as the organization of second-hand information on the Internet can not express my personal experience and senses. 
最後，有誰能解決我不擅長文章組織的問題嗎？我不得不再次經歷我的噩夢才能發布這篇文章。這次發布是第38版，我提到的工具對於本文的幫助不大，因為網路上二手資訊的整理無法表達我個人的經驗和感受。