Behind this shift lies anxiety about sub-health conditions and a pursuit of low-cost, high-efficiency wellness methods. On social media, hashtags like 'Baduanjin check-in' and 'changes after practicing Baduanjin' are trending, moving the practice from offline parks to online communities and imbuing it with the characteristics of a social activity and a pop culture symbol.

这种转变的背后，是年轻人对自身“亚健康”状态的焦虑和对“低成本、高效能”养生方式的追求。在社交媒体上，“八段锦打卡”、“练八段锦后的变化”等话题热度极高，将这项运动从线下公园带到了线上社区，使其具备了社交属性和流行文化符号的特征。

As a traditional form of health Qigong with a history spanning hundreds of years, Baduanjin has experienced a remarkable 'awakening' among younger generations in recent years. Traditionally practiced primarily by middle-aged and elderly individuals for physical fitness and longevity, current data suggests that office workers and students aged 20 to 35 have become the new mainstay.

八段锦作为一项拥有数百年历史的传统健身气功，近年来在年轻群体中经历了显著的“血脉觉醒”式复兴。传统的八段锦练习者多为中老年人，以强身健体、延年益寿为主要目的。然而，当前的评论数据显示，20至35岁的办公室白领和学生已成为新的主力军。

Regarding search and browsing, users should abandon default search engines and browsers that track user behavior. DuckDuckGo and SearXNG—a self-hostable privacy meta-search engine—do not record user search history. In terms of browser selection, Brave comes with powerful ad and tracker blocking features built-in, while LibreWolf is a privacy-focused version of Firefox designed to minimize data leakage.

搜索与浏览方面，用户应放弃默认使用追踪用户行为的搜索引擎和浏览器。DuckDuckGo和SearXNG（一个可自托管的隐私聚合搜索引擎）不会记录用户的搜索历史。在浏览器选择上，Brave内置了强大的广告和追踪器拦截功能，而LibreWolf则是对Firefox进行隐私强化的版本，旨在最大限度地减少数据泄露。

At the network access level, using privacy-focused VPN services like Mullvad can hide a user's real IP address and geolocation. What makes Mullvad unique is that it does not require users to provide an email address or personal information; it even accepts cash payments, taking anonymity to the extreme. For scenarios requiring even higher anonymity, the Tor Browser is the standard tool for web access, utilizing multi-layer encryption and relay hops to prevent traffic analysis.

网络接入层面，使用Mullvad VPN等注重隐私的虚拟私人网络服务，可以隐藏用户的真实IP地址和地理位置。Mullvad的独特之处在于它不要求用户提供电子邮件或个人信息，甚至接受现金支付，将匿名性做到了极致。对于需要更高匿名性的场景，Tor Browser是访问网络的标准工具，它通过多层加密和中继跳转来防止流量分析。

Every click and visit a user makes on the internet leaves behind a digital footprint, which is used to build detailed user profiles. By using privacy-enhancing tools, this chain of tracking can be effectively severed

用户在互联网上的每一次点击和访问都会留下数字足迹，这些足迹被用于构建详细的用户画像。通过使用隐私强化的工具，可以有效切断这种追踪链条

Self-hosted cloud storage is the key solution to this problem. Nextcloud is a powerful open-source platform that not only replaces mainstream cloud drives for file storage but also integrates features like calendar, contact synchronization, and document collaboration. It allows users to host it on their own servers or home network devices, thereby maintaining complete control over their data. For photo management, high-performance self-hosted backup solutions like Immich can replace Google Photos, preventing images from being used to train facial recognition models. In terms of note-taking and knowledge management, local-first tools should be prioritized. Tools like Obsidian store all notes as Markdown files on the user's local device, ensuring that ownership and control of the data belong entirely to the user. Anytype takes this a step further: based on peer-to-peer (P2P) protocols and encryption, it aims to build a decentralized personal knowledge base and collaboration space.

自托管云存储是解决这一问题的关键方案。Nextcloud是一个功能强大的开源平台，它不仅能替代主流云盘进行文件存储，还集成了日历、联系人同步、文档协作等功能，允许用户在自己的服务器或家庭网络设备上运行，从而完全掌控数据。对于照片管理，Immich等高性能的自托管照片备份方案可以替代Google Photos，避免照片被用于训练面部识别模型。 在笔记与知识管理方面，应优先选择本地优先（Local-first）的工具。Obsidian等工具将所有笔记以Markdown文件的形式存储在用户的本地设备上，数据的所有权和控制权完全归用户所有。Anytype则更进一步，它基于点对点协议（P2P）和加密技术，旨在构建一个去中心化的个人知识库和协作空间。

Personal data, including files, photos, and notes, is the core asset of digital sovereignty. Storing this data on large cloud providers—such as Google Drive or Dropbox—means users are ceding physical control of their data.

个人数据，包括文件、照片和笔记，是网络自主权的核心资产。将这些数据存储在大型云服务商（如Google Drive、Dropbox）上，意味着用户放弃了对数据的物理控制权。

Password management is the key to security. Users should not rely on browsers or single centralized services for all their account passwords. As an open-source password manager, Bitwarden allows users to store their encrypted vaults on their own devices. It can even be self-hosted via lightweight implementations like Vaultwarden, significantly reducing the risk of centralized breaches. Furthermore, Passkeys are gradually replacing traditional passwords. By utilizing on-device biometrics for authentication, they reduce reliance on centralized password vaults and represent a major trend in the future of self-sovereign identity.

密码管理是安全的关键。用户不应将所有账户的密码依赖于浏览器或单一中心化服务。Bitwarden作为一款开源密码管理器，支持用户将加密的密码库存储在自己的设备上，甚至可以通过Vaultwarden等轻量级实现进行自托管，极大地降低了中心化泄露的风险。此外，Passkeys（通行密钥）正在逐步取代传统密码，它利用设备上的生物识别技术进行身份验证，减少了对中心化密码库的依赖，是未来身份自主管理的重要趋势。

Private email and communication are the foundation. Users should migrate to email services that offer end-to-end encryption (E2EE) to ensure that the content—and even the subject lines—are not scanned by service providers. For instance, Tuta (formerly Tutanota) and Proton Mail are encrypted email services based on strict privacy regulations, storing user data in countries with robust data protection laws. Regarding instant messaging, Signal provides industry-leading end-to-end encryption, while tools like Element—which is based on the Matrix protocol—allow users to self-host communication servers, enabling truly decentralized communication.

隐私邮箱与通信是基础。用户应迁移至提供端到端加密的邮件服务，确保邮件内容甚至主题行不被服务提供商扫描。例如，Tuta（原 Tutanota）和Proton Mail是基于严格隐私法规的加密邮箱服务，它们将用户数据存储在隐私保护法律健全的国家。在即时通讯方面，Signal提供了业界领先的端到端加密，而基于Matrix协议的Element等工具则允许用户自托管通信服务器，实现真正的去中心化通信。

The first step in reclaiming digital sovereignty is to take back control of our digital identities. Traditional methods of authentication and communication—such as Gmail and passwords—entrust users' core information to the hands of a few large tech corporations, making it extremely vulnerable to data breaches and surveillance.

夺回网络自主权的第一步是重新掌控数字身份。传统的身份验证和通信方式（如Gmail、密码）将用户的核心信息托管在少数大型科技公司手中，极易造成数据泄露和行为监控。