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  • What would happen if you got rid of your phone, television, and the internet for a day?

    如果要你一天都不碰手機、電視和網路,你會怎麼樣呢?

  • I know the answer to this question thanks to my 24-hour dopamine fast!

    多虧了我的多巴胺斷食法,我知道答案是什麼!

  • It really did change my life perspective, but it's better to start my story from the beginning...

    這真的改變了我的人生觀,但我還是從一開始說起好了 ...

  • For as long as I can remember, television, video games, social media, and the internet have been my main ways of relaxing after long, hard days at work.

    在我有記憶以來,經過漫長而艱苦的工作後,電視、電玩、社群和網路一直都是我放鬆身心的主要方式。

  • But one day I met one of my good friends for dinnerand everything changed.

    但有一天,我和我的一個朋友吃飯──所有事情都變了。

  • We were catching up and sharing recent news when he mentioned that he'd done a 24-hour dopamine fast a week ago and how it was one of the best decisions he ever made.

    我們正在分享彼此的最新消息,他提到他做了最佳決定就是一週前做多巴胺斷食法。

  • But as he was talking about his experience, only one thought struck in my head: Is he mad?

    但他談論自己的經驗時,我的心裡只有一個想法:「他瘋了嗎?」

  • Going one day without a phone, TV, computer, the internet, and even music?

    一天都不碰手機、電視、電腦和網路,甚至是音樂?

  • Impossible!

    不可能!

  • One week went by, and I still couldn't think of anything but this dopamine fast experiment.

    一星期過後,我不斷想到這個多巴胺斷食法。

  • Was I really that addicted to all these modern distractions?

    我真的是沉迷於現代這些東西的干擾嗎?

  • Could I pass this challenge?

    我可以克服這個挑戰嗎?

  • And what was it all about?

    那到底是什麼呢?

  • Naturally, I went on the internet to find all the answers I needed...

    不禁地我上網尋找我想要的所有答案 ...

  • Every time we eat a delicious hamburger, play our favorite video game, or scroll through Instagram posts, our brain gets an impressive amount of the hormone called dopamine.

    每次當我們吃美味漢堡、玩最愛的電玩、滑 IG 貼文時,我們的腦袋都會得到叫多巴胺的激素。

  • This hormone gives you the satisfying feeling of euphoria, making you feel happy and content.

    這個激素會給你帶來快感,讓你感到開心和滿足。

  • So giving in to your desire to spend hours on YouTube or Tumblr can be good for you, right?

    所以在 YouTube 和 Tumblr 花了數小時觀看影片對你是有益的對吧?

  • Not so fast!

    沒那麼好!

  • When your brain receives the first dose of dopamine, it wants more and basically encourages you to repeat this activity over and over again.

    當你的腦袋收到第一劑的多巴胺時,它會想要更多,並且從根本上鼓勵你一直重複做這個事情。

  • As a result, you get addicted to whatever it is that gives your brain dopaminewhich makes it harder to carry on in the real world.

    因此不論你的大腦是否得到多巴胺,你都會上癮,這也使你更難在真實世界生活。

  • To improve your mental health and help your brain get a little break, specialists suggest doing a 24-hour dopamine fast at least once every 3 months.

    為了你的身心健康和幫助你的頭腦休息,專家建議至少每三個月做一次「24 小時多巴胺斷食法」。

  • All you have to do is follow a couple of very strict rules:

    你所要做的就是遵循下面幾個嚴格的規則:

  • Rule #1: No electronics.

    規則一:沒有電子產品。

  • This means that your computer, PlayStation, television, or any other device should be turned off for a day.

    也就是說你的電腦、電玩、電視或是其他電子產品都必須關機一天。

  • The only thing you can leave turned on is your phone, but don't cheat!

    只有手機可以不用關機,但不可以作弊!

  • Be sure to turn off all social media notifications and use your phone only for emergency situations.

    請確實把所有社群提醒關掉,你只能在緊急情況下使用手機。

  • Don't forget that using it for anything other than urgent calls completely erases all the progress you made during the day!

    不要忘記你只要用除了緊急電話外的其他功能,將會抹去你一天所有的努力!

  • Rule #2: No books, newspapers, or magazines.

    規則二:沒有書本、報紙或雜誌。

  • Even though they can be educational, they're still a big distraction for your brain.

    雖然這些都可以是具有教育性質的,但仍然會干擾你的大腦。

  • Rule #3: No internet.

    規則三:沒有網路。

  • Instead, try to live in the here and now.

    請試著活在當下。

  • Rule #4: No music.

    規則四:沒有音樂。

  • Focus on your thoughts as opposed to shutting them down.

    關注你自己的思想。

  • Rule #5: No junk food.

    規則五:沒有垃圾食物。

  • Your body deserves nice treatment too!

    你的身體也需要很好的照顧!

  • I'm not gonna lieall these rules seemed impossible for me to stick to.

    我不想說謊──我很難做到這些規則。

  • But I wanted to test my willpower and see what it would be like to have a day like that.

    但我想測試自己的意志力,然後去探索這樣生活的一天會變成什麼樣子。

  • So after another busy week, the challenge was finally accepted!

    所以在忙碌的一週過後,我終於接受這個挑戰了!

  • That day, I woke up at 9 a.m.

    那一天,我早上九點起床。

  • I decided to start off with a little workout.

    我決定做一些運動展開新的一天。

  • Nothing seriousjust a couple of my favorite yoga poses to wake up my body and warm it up a little.

    沒什麼大不了的──只是做了幾個我最愛的瑜珈姿勢來喚醒我的身體和熱身。

  • After that, I had a quick shower and a cup of tea (since my favorite coffee is forbidden).

    之後,我很快地沖澡,喝一杯茶 (因為禁喝我最愛的咖啡)。

  • The moment my morning ritual was over, I had no idea what to do!

    當我的早晨活動結束後,我不知道要做什麼了!

  • By that time, I was usually already in front of my TV or trying to pass another hard level in the video game I'm playing.

    在那個時間,我通常都已經坐在電視機前面,或是努力玩遊戲破關。

  • But that day I had tons of time and not one good idea on how to spend it.

    但那天我有好多時間,我不知道要怎麼打發時間。

  • I decided to get some fresh air and clear my head.

    我決定去呼吸新鮮空氣,清淨自己的頭腦。

  • Maybe it'd help me come up with a good plan for the rest of my dopamine-free day!

    也許會幫助我想到為剩下的時間做一個美好的計畫!

  • I went to the park nearby for a little walk, letting my thoughts and imagination run free.

    我去附近的公園散步,讓我的思想和想像力自由奔跑。

  • At first, all my thoughts were circling around the things I couldn't have, like how cool it would be to have my headphones on right now or check my Twitter since I probably had loads of messages and retweets.

    剛開始,我所有的思想都圍繞在我無法擁有的東西上,像是如果我現在有耳機該有多好,或是如果我現在有耳機該有多好,或是查看 Twitter,也許有很多訊息或轉發。

  • But then I started to think about my life and work.

    但之後我開始想自己的生活和工作。

  • It's worth mentioning that I had a hopeless project going on during that period.

    值得一提的是,在那段期間我在做一個艱難的專案。

  • I knew what I wanted to do, but I had no idea how.

    我知道我想要做什麼,但我不知道怎麼做。

  • As it turned out, all I needed to do to figure it all out was walk in the park for an hour!

    事實證明,要弄清楚一切的方式就是到公園散步一個小時!

  • As I was heading home, I had a clear idea of how to make this project a reality.

    當我一到家,我對如何實現這個專案有一個清晰的想法。

  • This little victory inspired me so much that when I was done with all the work stuff, I started analyzing my life.

    這個小小的勝利大大地鼓舞到我了,當我完成所有工作後,我開始分析自己的生活。

  • Was I happy?

    我開心嗎?

  • What could I improve to make my life more productive and fun?

    我要如何讓自己生活的更多采多姿、更有趣?

  • Was I going in the right direction?

    我現在是往正確的方向走嗎?

  • I grabbed a piece of paper and wrote down 2 long lists: things I'm grateful for and things I can't stand about my daily life.

    我拿了一張紙,寫了兩個清單:日常生活中,我很感恩的事情和我無法承受的事情。

  • This practice opened my eyes to problems I never noticed before, simply because I was too busy distracting myself instead of looking inside my heart for answers.

    這個練習讓我意識到之前從沒注意到的問題,僅是因為我太忙於分散自己的注意力,而不是在心中找尋答案。

  • Once my list of things I hate was complete, I started to figure out what changes I needed to make to remove them from my life.

    當我完成討厭的那張清單後,我開始去想如何改變,才能將其從生活中移除。

  • To be honest, writing these lists made me feel relieved!

    老實說,寫這些清單讓我覺得很舒壓!

  • For the first time in years, I had a clear vision of my future.

    多年來,我第一次對自己的未來有清晰的願景。

  • The next revelation for me was meditation.

    對我來說,下一個啟示就是打坐。

  • I often do simple breathing to calm my brain, but meditation wasn't necessary that daymy mind was already calm and focused!

    我通常做簡單的呼吸來冷靜自己的頭腦,但那天並不需要打坐 ─ 因為我的頭腦已經平靜而專注了。

  • If you meditate daily too, you know that during the first couple of minutes our mind bombards us with different thoughts and it can take a while to be still and silent.

    如果你也會每天打坐,你就會知道在最初的幾分鐘內,我們的心會被不同想法給抨擊,可能需要一段時間才能恢復平靜。

  • But during a dopamine fast, this state came easily, and I was enjoying it to the fullest!

    但在多巴胺斷食法的過程中,這種狀態很容易實現,我正盡情享受!

  • The rest of my day went smoothly too.

    我這天剩下的時間也過得很順利。

  • I felt like I was on an emotional vacation of some sort, resetting myself and gathering strength.

    我覺得自己像是情緒度假,重新設定自己,累積正能量。

  • Surprisingly, I didn't feel the urge to turn on my TV or check my phone.

    令人驚訝的是我沒有打開電視或手機的慾望了。

  • I didn't want to scare off this sudden feeling of total harmony.

    我不想讓這種完全和諧的感覺消失。

  • My friend was absolutely right, and going further with this experiment really was one of the best decisions I've ever made!

    我的朋友說的完全正確,做這個實驗真的是我做過最好的決定之一。

  • Now that my experiment is over and I'm using electronics, eating junk food, and reading books again, I can look back on all the lessons I've learned.

    既然我的實驗已經結束了,我再次使用電子產品、吃速食、讀書,我可以回顧一下我所學到的課程。

  • On the day after my dopamine fast, I didn't reach for the phone right away.

    在多巴胺斷食法的隔天,我並沒有馬上用手機。

  • I enjoyed every minute of my morning routine and only then quickly checked my Instagram,

    我享受早晨時光的每一分鐘,然後快速瀏覽我的 IG、

  • Facebook, and Twitter.

    Facebook 和 Twitter。

  • Social media and other distractions had no influence over me anymore; now they're a

    社群媒體和其他干擾不再影響我,

  • fun bonus and not the main thing my life revolves around.

    現在他們只是偶爾的消遣,而不是我生活中最主要做的事情了。

  • I started to value my time way more too.

    我也開始更珍惜時間。

  • After all, spending an hour on Facebook won't teach me anything useful, but spending an

    畢竟,花一小時在看 Facebook 無法教我任何有用的事情,

  • hour brainstorming new work ideas can help me reach new heights!

    但花一小時腦力激盪新的工作思路可以幫助我達到新的高度!

  • Moreover, the ideas and lists I wrote down during my dopamine fast blossomed into work achievements and personal happiness.

    此外,我在多巴胺斷食法期間寫下的想法和清單,讓我在工作中獲得成就感和個人幸福感。

  • I now start every day with a question: "How can I make my life even better?"

    我每天都會問自己一個問題:「我如何使自己的生活變得更好?」

  • Then I move forward as opposed to staying in one place.

    然後我繼續前進,而不是停滯不前。

  • Plus, I decided to repeat my dopamine fast every month to let a breath of fresh air into my life every now and then and clear my head for new ideas and experiences!

    另外,我每個月都重複做一次多巴胺斷食法,不時讓新鮮的空氣進入我的生活,然後讓頭腦變得清晰,以獲取更多新點子和經驗!

  • If you wanna follow in my footsteps, here are a couple of tips to make your dopamine fast experience more effective:

    如果你想要跟隨我的腳步,這裡有幾點技巧幫助你的多巴胺實驗更有效果:

  • Make sure you have no obligations during your dopamine fast.

    確保你在多巴胺斷食的過程中沒有任何事情一定要完成。

  • It'll be impossible not to use technology if you have work duties or even plan lunch with friends.

    如果你有工作或是計畫和朋友吃午餐的話,不太可能不用到科技產品。

  • Some dopamine fast practices even suggest you stop talking as one of the rules as this day should be about you and your mind.

    有些多巴胺斷食法會建議你禁止說話,這一天必須只專注於你和自己的心。

  • Make a plan for your dopamine fast day.

    為多巴胺斷食法的這一天制定計畫。

  • Sometimes it can be hard to figure out what to do on the spot.

    有時候,你在當下會不知道要做什麼。

  • If you have problems with that, it's better to plan everything out beforehand.

    如果你有這樣的問題,最好事先計畫好要做的事情。

  • Just be sure to stick to the rules!

    只要遵守規則就好!

  • Finally, try to drink more water.

    最後,多喝水。

  • This tip is essential for everyday life too, but on a dopamine fast it's even more important.

    這也是每日必須做到的,但多巴胺斷食法的過程中,這個更重要。

  • This way, you'll clear not only your mind but your body as well!

    這樣你不但會整理自己的心,也會整理到身體!

  • Would you like to try a 24-hour dopamine fast?

    你想要嘗試 24 小時多巴胺斷食法嗎?

  • Tell me in the comment section below.

    在下方留言區告訴我。

  • Don't forget to give this video a like, share it with your friends, and click subscribe.

    不要忘記給這部影片一個讚,將它分享給你的朋友,並且點擊「訂閱」。

  • Stay on the Bright Side!

    持續收看 Bright Side 喔!

What would happen if you got rid of your phone, television, and the internet for a day?

如果要你一天都不碰手機、電視和網路,你會怎麼樣呢?

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A2 初級 中文 美國腔 BRIGHTSIDE 多巴胺 規則 頭腦 生活 手機

我嘗試了24小時的多巴胺禁食,看看它是如何改變我的生活。 (I Tried a 24-Hour Dopamine Fast, See How It Changed My Life)

  • 41 2
    jeremy.wang 發佈於 2021 年 01 月 14 日
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