本研究目的在探討擔心訊息遺漏大學生在不同社群媒體使用暫停時間的心理歷程，以深度理解限 制社群媒體使用對其正向生活的影響。研究參與者為自評擔心訊息遺漏之大學生，共 30 位，平均 年齡為 21.3 歲。研究設計，本研究採取質性研究以探討參與者的暫停使用經驗，參與者平均隨機 分派至三種不同社群媒體使用暫停時間，持續一週，包括「上午暫停」為每日上午（06:00~12:00） 不使用社群媒體；「下午暫停」為每日下午（12:00~18:00）不使用社群媒體；「晚上暫停」則每 日晚上（18:00~24:00）不使用社群媒體。參與者於社群媒體暫停使用一週內，自行書寫完成 5 天 的半結構式自我觀察經驗紀錄，共計 150 份。採詮釋現象學取向主題分析法，對 150 份自我觀察 經驗紀錄進行分析。結果發現，上午暫停社群媒體使用的心理歷程，初期是專注且有效運用時間 帶來充實感，中期開始對擴展實體生活感到新鮮與好奇，後期則在權衡中逐漸產生自我調節之道。 下午暫停社群媒體使用的心理歷程，初期激發自我挑戰的勝任感並尋找替代策略，中期是能體驗 真正的時間感並安定於當下，後期則享受實體生活的細節並能品味時光。晚上暫停社群媒體使用 的心理歷程，初期倍感無奈且因疲憊而注意力不集中，中期感到孤單、衝動並報復性使用社群媒 體，後期對使用社群媒體使矛盾感且對龐雜資訊感到壓迫。

The present study aimed to explore the psychological processes experienced by university students with a strong fear of missing out (FoMO) when they temporarily suspended social media use during specific times of the day, and to investigate how such restrictions influenced their experience of positive living. Social media has become a central means of interaction in the digital era, but excessive and unregulated engagement is often associated with anxiety, compulsive checking, and diminished well-being. In particular, individuals with high FoMO tend to constantly monitor updates, fearing social exclusion or the loss of valuable opportunities. Building on prior research that suggests reducing social media use may alleviate anxiety and foster wellbeing, this study adopted a hermeneutic phenomenological approach to understand how students navigated periods of abstinence from social media and what positive or negative psychological outcomes emerged. Participants were 30 undergraduate students in Taiwan who self-identified as having FoMO tendencies based on four indicators: Frequent checking of social media multiple times a day and feeling anxious when unable to do so; using social media even in inappropriate situations; persistent worry about missing important information or being excluded; and a sense of losing benefits if they did not continuously track social media updates. Participants included 12 males and 18 females, with a mean age of 21.3 years. Recruitment occurred through social media announcements and university contacts. After an online briefing and informed consent process, students were randomly assigned to one of three conditions: (1) morning suspension, in which they refrained from social media between 06:00 and 12:00; (2) afternoon suspension, between 12:00 and 18:00; and (3) evening suspension, between 18:00 and 24:00. Each group comprised ten participants. Over a one-week period, each participant completed five semi-structured self-observation reports documenting their experiences, resulting in a total of 150 textual records. Research design and procedure followed the hermeneutic phenomenology tradition, emphasizing meaning-making and interpretation of lived experience. Data were collected through a structured observation diary designed by the research team. The diary asked students to describe four domains during each day’s abstinence period: (1) their positive and negative emotional states, particularly overlapping or contradictory feelings; (2) turning points in their thinking, such as reflections before, during, and after suspension; (3) concrete actions and behaviors engaged in during abstinence; and (4) perceived effects on positive living, including interpersonal relationships, social support, subjective well-being, life satisfaction, and positive emotions. The second part of the diary was open-ended, allowing students to freely elaborate on their personal experiences. Participants completed their records in stable environments, typically at the same time each evening, to ensure quality and consistency. The study was approved by an institutional review board to ensure participant welfare. Data analysis applied reflexive thematic analysis in six stages, following Braun and Clarke (2006, 2019). Three researchers, including the author and two experienced counseling psychologists, independently coded the data and held

心理歷程、社群媒體、詮釋現象學取向、擔心訊息遺漏

psychological process, social media, interpretative phenomenological approach, fear of missing out