I quit using social media, mainly Facebook, Instagram and Twitter, but I was still doing things like watching the occasional YouTube video and using email.

從2015年的七月到2016年的七月

This is a topic that often gets people quite worked up.

我開始不用社群媒體像是臉書/ig/推特

You have people that demonize social media and applaud anyone who quits.

但我有時候還是會看YouTube上的影片跟寄email

Then you have other people who say that social media is amazing and quitting a stupid or that you should just use it last.

這是一個有爭議性的議題

This video isn't about trying to convince you that social Media is the devil or that everyone should quit.

有些人把社群媒體當成惡魔一樣，並稱讚那些不用社群媒體的人

This video is just a reflection on my own life about why I quit what I learned and how use social media now.

也有人說社群網站超讚/退出社群媒體很白癡/大家都應該要用的

So I'll start with why I quit.

這個影片不是要告訴你社群媒體是什麼可怕的惡魔

The main reason I quit was that I was compulsively checking social media.

或大家都應該要停止使用社群媒體

I was wasting lots of time on it.

這個影片只是單純以我自己的經驗來說

When I got up in the morning, the first thing I would do is roll over and check out my social media accounts.

為什麼我不用社群媒體

Any time I was bored in an awkward situation, I'll pull out my phone and start scrolling through.

我從中學到什麼

Social media began to feel like a crutch.

我現在用社群媒體的範圍

Instead of doing activities that I deeply enjoyed and created Valley for me, I took the easier but less fruitful action of scrolling through social media.

那就先從為什麼我不用開始吧

I felt like it wasn't accomplishing very much in my life.

最大的原因是我自己強迫性地一直去看社群網站

And I know what some of you are thinking.

我浪費一堆時間在這上面

Why don't you just control yourself whenever someone quit social media There's always this outcry from people who just say, Why don't you just control how you use it?

早上一起床，我就開始滑手機，去看我的社群網站

I can see where you're coming from, but I think we also have to understand that social media was designed to be addictive.

只要無聊或是在一個尷尬的處境下

The creators of Facebook, Instagram and Twitter want you to stay on their APS as long as possible the poor millions of dollars into researching what humans find addictive and how they can better craft their APS to get you to stay on them and use them as long as possible.

我就拿出手機開始滑社群網站

I recently read a book by Nicholas Carr titled The Shallows.

開始覺得沒活力，也不去做一些我愛做或對我有利的事情

The book is essentially about how the Internet is affecting our ability to focus, think and learn deeply.

面對尷尬或無聊的時刻，我用了輕鬆又有成效的行動-滑手機

It takes a very scientific approach and is well researched.

我開始覺得這對我人生很沒意義

In that book, Car explains how our brains are quite plastic Previously, it was thought that brains are not very plastic and that once we had a certain age, our brains are fully developed and we were who we were.

我知道有些人會說: 那你怎麼不先控制好自己?

We couldn't change our brains.

每當有人決定停止使用社群媒體，總是會有人抗議說: 為什麼你不控制好自己用的習慣就好

I think this is best summarized by the quote.

我了解說這些話的人，你們的出發點

You can't teach an old dog new tricks, but studies in Europe plasticity show that this isn't true.

但我們都應該要去了解

The brain is more malleable than we thought.

社群媒體原先就是設計會讓人上癮的

Our circuits can be rewired, and we can be changed every time we receive a like or a follow.

臉書/ig/推特的創辦人想要你盡可能地長時間使用他們的程式

Our phone notifies us and we got little hits of dopamine.

他們投資了幾百萬美金去研究人們對什麼上癮

Every time we unlock our phone and open up Instagram, we're stimulating many of our senses.

如何增進自己的程式去吸引人一直使用

We hear and see the notifications.

我最近讀了Nicholas Carr的書-The Shallows

We can feel the phone in our hands every time we touch a tab were awarded with new information about what our peers are doing.

這本書主要是寫網路如何影響我們專注/思考/深度學習的能力

Every time you refresh the page, there's new information which rewards are brain with even more dopamine.

這本書是從科學角度上去寫，而且是經過完善研究過的

Our brain loves to learn and learns to love the attention we received when we use social media.

Carr在書裡解釋我們的大腦其實還滿容易被改變的

Because of that, we want to keep using it as we continue to repeat the cycle, we strengthen this connection, and this addiction in our brains on top of that car makes a really critical point in his book, Not just social media.

以前，大腦被公認在完全發展完的某個特定年紀後，就定型且不太容易被改變了

The Internet as a whole rewards us for shallow thinking.

我們不能再去改變自己的腦袋

Here is a quote from his book.

長話短說就是"老狗學不出新把戲"

When We Go Online, we enter an environment that promotes cursory reading, hurried and distracted thinking and superficial learning.

但是神經可塑性研究顯示這不是事實

Block posts are littered with Urals toe other block posts.

大腦其實比我們想像的更要有可塑性

YouTube is constantly showing you 100 other videos you could be watching in the sidebar and annotations, and at the end of the video, you can read the comments while you're watching the video.

我們的大腦電路是可以重新布設的

In case you didn't feel stimulated enough, a simple scroll on Instagram will show you a new photo that you haven't seen before.

而且我們也可以被改變

The Internet encourages us to rush from place to place and from link to link in the end.

每當我們收到一個讚/多了個新粉絲

All I'm saying is that while there are ways to control our social media usage, we should also remember that it was designed to be addictive.

手機就會通知我們

And, as Nicholas Carr put it, it was designed to reward shallow and hurried thinking.

我們就被分泌的多巴胺刺激

Now I'll go over what I learned.

每次我們解鎖我們的手機，打開ig

The first thing is that I could learn more deeply and create more.

就是在刺激很多感官知覺

During this time, I began to read a lot of books, produced music and write articles.

我們聽到看到通知

I wanted to learn more deeply and to create more.

我們也可以感受到手機在手上

And quitting social media provided me with a distraction free environment to do these things.

每次我們按下螢幕

I became more productive because I didn't have notifications popping up and distracting me all the time.

我們就可以知道朋友們在幹嘛

As I created more in my own room, I began to find out more about myself.

每次你刷新頁面

I felt less influenced by what everyone else might think of me.

就會有新的資訊讓大腦分泌更多多巴胺

The second thing I learned is that I won't miss out.

我們的大腦喜歡學習

Everyone has this fear of missing out.

學會去愛上我們從社群媒體上得到的關注

When they leave social media, they think they'll be out of the loop.

因此，我們會一直想要使用社群媒體

The truth is, the only thing you'll be out of the loop on is Mihm's gossip and pop culture news, things that are completely useless for your life.

當我們持續這樣的循環

Some of you may be thinking, but what about those times when a disaster happened halfway across the world and because of social media, we were all able to find out about it.

我們就加強了大腦和社群媒體的連結也讓成癮程度愈嚴重

That's the amazing thing about social media.

除此之外，Carrc還在書中提出了一個關鍵的點

We can get information like that out to the world in a matter of seconds.

不僅僅是社群媒體

However, our people actually taking action once the hair about these disasters, are they just hearing about them and talking about them also?

整個網路世界讓我們的思考方式變得淺薄

What if we created an app where everyone could link their credit cards to, and any time a disaster happened, people could read about it and then decide whether they wanted to donate money to help.

這是他書中的一段話

Is social media really necessary for communicating these disasters?

當我們上網

Because, unfortunately, for every good post that we see on social media, there are 100 dumb or meaningless ones.

我們就進到一個促使我們粗略閱讀/草率分心思考/淺薄學習的環境

Anyways, this is all just food for thought.

部落格文章佈滿了連結到其他部落格文章的連結

Thirdly, I learned that social media gives rise to lots of fake relationships.

YouTube總是會在網頁側邊欄/註解/影片結束畫面，放上其他一些你可能想觀看的影片

I felt that I shed lots of superficial relationships when I quit.

你可以在觀看影片的同時看留言

It's weird because their social media we feel like we're still connected to people that we used to know.

以免不夠讓你感興趣

We like each other's photos or see each others photos and think that we still know each other.

只要滑動一下ig，你就可以看到一張以前從沒看過的新照片

The truth is, so many years have passed.

網路促使我們很快地從一個地方到另一個，從一個連結到另一個

In that time.

總之，我要說的就是

We're different people.

在有辦法去控制我們使用社群媒體的同時，我們也要記得社群媒體本身就是設計會讓人上癮的

We don't see all the experiences that happened behind the scenes.

就像Nicholas Carr說的，社交媒體的設計就是帶來淺薄草率的思考模式

We don't actually really know each other anymore.

現在我來談談我學到了什麼

Lastly, I found that I was also happier.

第一件事就是我能更深度學習，也更有創造力

I was no longer surrounded by these perfectly curated Instagram photos.

在這段期間，我開始大量閱讀/製作音樂/寫文章

I wasn't seeing the highlights of everyone's life and comparing it to my behind the scenes.

我想要更深度地學習/創作更多東西

I was just concerned with what was going on in the moment and with my own life.

而停止使用社群媒體提供給我一個沒有干擾的環境去做這些事情

As you can guess, I'm back on social media now.

我變得更有成效，因為我沒有讓我一直分心的通知提醒

Behind Manage.

當我在個人空間創作更多東西

My social media is different.

我開始更讓瞭解自己

My goal now is to use social media deliberately and on my own terms.

也變得沒那麼在乎大家怎麼看我

I try not to be sucked into the highlight reels and all the negative aspects.

第二件我學到的事

I do this by turning off all notifications, so I'm not constantly being distracted.

就是我再也不會錯過任何事

I check social media when I feel like it, and I only browse and post deliberately.

每個人都怕自己離開社群媒體後，會錯過很多事情

I deleted social media off all mobile devices so I can't check it while amount with people.

他們覺得自己會像局外人一樣

I pretty much only use Instagram and YouTube on Instagram.

但事實上，你會錯過的只有梗圖/八卦/流行娛樂新聞

I don't follow anyone who post things that might make me feel a type of way.

都是對你人生毫無用處的事

I just try to follow people who add value to my life or offer me some happiness.

你們有些人可能覺得

When I turned into the APP on YouTube, I try to only log in twice a day to respond to comments.

可是當世界的另一端有什麼災難的時候

I try not to look at the views, the likes and the dislikes, so I don't get attached to those metrics that create content that I want and I believe will help people.

我們都是藉由社群媒體才能去發現的

I post it and the rest is out of my hands.

這才是社群媒體的優點

So I move on and I live my life.

我們可以在短短的幾秒鐘得到世界各地的消息

This video was just meant to offer you one perspective on what quitting social media is like, and hopefully to cause you to reflect on your own use of social media.

然而，人們這麼做是真心要去瞭解這些災難

What are your thoughts on social media?

還是他們只想要把它們聽一聽當成話題在聊

Would you ever quit?

而人們會怎麼做?如果我們發明一個大家可以連結信用卡的app

Lastly, don't forget to, like comment and subscribe.

每當有災難發生，就可以打開來讀，並且決定想不想要捐錢幫忙

Thanks for watching, and I'll see you next time.

所以我們真的有必要為了談論這些災難而使用社群媒體嗎?