And while all technologies can be harnessed for good, there's also a way to misuse any

雖然所有的技術都可以被用來做善事，但也有辦法濫用任何的

tool.

工具。

I'm not arguing against the use of social media.

我不是反對使用社交媒體。

Med School Insiders, after all, has a presence on YouTube

畢竟，Med School Insiders在YouTube上有存在感。

Instagram, Facebook,

Instagram、Facebook。

and Twitter.

和Twitter。

On one hand, there are angry luddites condemning social media, and on the other hand, you have

一方面，有憤怒的luddites譴責社交媒體，另一方面，你有。

addicted students who are oblivious to the detrimental effects of their social media

上癮的學生，他們對自己的社交媒體的有害影響熟視無睹。

use.

使用。

As with most things in life, the truth is somewhere in the middle.

就像生活中的大多數事情一樣，真相就在中間。

What's going on guys, Dr. Jubbal, MedSchoolInsiders.com.

這是怎麼回事夥計們，朱波醫生，醫學流派內幕網。

After taking a brief peak at the literature, it is abundantly clear that social media addiction

在簡單瀏覽了一下文獻後，我們非常清楚地看到，社交媒體成癮

is a serious problem.

是一個嚴重的問題。

And it's not that surprising.

而且這也不奇怪。

Some of the smartest minds are working at top tech companies, purposely designing products

一些最聰明的人在頂尖的科技公司工作，有針對性地設計產品

to grab your attention and keep you on their platform.

來吸引你的注意力，讓你在他們的平臺上。

After all, that translates to more revenue.

畢竟，這可以轉化為更多的收入。

Until recently, I found it difficult to understand how social media addiction was a problem for

直到最近，我才發現很難理解社交媒體成癮是如何為。

so many people.

這麼多人。

Throughout college, medical school, and residency, I simply didn't find myself using social

在整個大學、醫學院和住院醫師期間，我根本沒有發現自己在使用社

media much.

半個很多。

I was too busy, and Facebook just wasn't that appealing to me.

我太忙了，Facebook對我來說沒有那麼大的吸引力。

But then, I started Med School Insiders, and in doing so, I created an Instagram, Twitter,

但後來，我創辦了Med School Insiders，並以此創建了Instagram、Twitter。

and downloaded the YouTube Studio and Google Analytics apps on my phone.

並在我的手機上下載了YouTube Studio和Google Analytics應用程序。

No longer in residency and with much more control over how I spent my time and used

不再是住院醫師，我對自己的時間和使用方式有了更多的控制權。

my devices. I mean, let's be real it's tough to use social media while you're working in the hospital or operating room.

我的設備。我的意思是，讓我們成為現實 它是艱難的使用社交媒體 當你在醫院或手術室工作。

SoI found myself unhappy with the amount of time I spent on these apps, and more specifically the level

所以我發現自己在這些應用上所花的時間並不滿意，更具體地說，是對這些應用的水準不滿意。

to which they distracted me from focusing on meaningful work.

它們使我無法專注於有意義的工作。

It's been demonstrated that the constant barrage on our attention from these distractions

事實證明，我們的注意力不斷地被這些雜念衝擊著

slowly erodes our ability to focus and get meaningful work done.

慢慢地侵蝕了我們集中精力，完成有意義工作的能力。

I found my own capacity for deep work becoming fragmented.

我發現自己的深度工作能力變得支離破碎。

Was I becoming addicted?

我是不是上癮了？

According to the literature, you may be addicted to social media if any of the following apply

根據文獻，如果以下任何一項適用，你可能會對社交媒體上癮。

to you: you're preoccupied by social media, you use it to reduce negative feelings, you

對你來說：你被社交媒體所困擾，你用它來減少負面情緒，你。

gradually use it more and more in order to get the same pleasure from it, which is essentially

漸漸地用得越來越多，以便從中獲得同樣的快感，這本質上是一種

building tolerance, you suffer distress if you're prohibited from using social media,

建立寬容，如果禁止你使用社交媒體，你就會受到困擾。

or you sacrifice other obligations or cause harm to other life areas because of your social

或者你因為你的社交而犧牲了其他的義務或對其他生活領域造成傷害。

media use.

媒體使用。

It's ok, you're not alone.

沒關係，你不是一個人。

A lot of us are addicted to social media.

我們很多人都沉迷於社交媒體。

But fear not, I've got the antidote. Now this is how you can cure your addiction and yet still use social media.

但別怕，我有解藥。現在，這就是你如何治療你的癮，但仍然使用社交媒體。

I've heard multiple people recommend 30 day detoxes from social media.

我聽過多人推薦30天從社交媒體上排毒。

As a physician, I detest the words “detox” and “cleanse”.

作為一名醫生，我很討厭 "排毒 "和 "清毒 "這兩個詞。

But that's besides the point.

但這是題外話。

Quitting social media for 30 days to reset your relationship with your phone and computer

戒掉社交媒體30天，重置你與手機和電腦的關係。

is not a bad idea — it's just not that realistic. Instead, I suggest you do the

並不是一個壞主意--只是不那麼現實。相反，我建議你做

following. First, delete social media apps for only one day.

以下內容。第一，只刪除一天的社交媒體應用。

Staying away from social media for 30 days is setting the bar way too high.

30天內遠離社交媒體，是把門檻設得太高了。

To successfully implement behavior change, you have to start small, otherwise you're

要想成功地實施行為改變，你必須從小處入手，否則你就等於

likely to cave in and fail on achieving your goal, regressing back to your initial state.

很可能在實現目標時退縮失敗，退回到最初的狀態。

I recommend beginning this process with deleting Instagram, Facebook, Twitter, and any other

我建議從這個過程開始，刪除Instagram、Facebook、Twitter和任何其他的。

social media apps you use from your phone for just one day.

你從手機上使用的社交媒體應用，只需一天的時間。

For me, that also included the YouTube Studio app, where YouTubers check their stats, comments,

對我來說，還包括YouTube Studio應用，YouTubers可以在這裡查看自己的統計數據、評論。

and other analytics.

和其他分析方法。

Doing so will set the bar low enough that it is easy and feasible to achieve, but it

這樣做可以把標準定得足夠低，使之容易實現，但它可以

will also give you a taste of what life is like without constant dopamine snacks and

也會讓你嚐到沒有持續不斷的多巴胺零食和生活的滋味。

hits to your attention.

打到你的注意。

As someone who has done the 1 day delete, I'll be the first to tell you that it's

作為一個做過1天刪除的人，我會第一個告訴你，這是

a nice change and helps the following tips fall into place. Number two, refine your inputs.

一個很好的變化，有助於下面的技巧落到實處。第二，細化你的投入。

They say you're the average of the five people you spend the most time with.

他們說你是和你相處時間最多的五個人的平均數。

I say you're the average of all your inputs.

我說你是你所有投入的平均值。

Now that you've taken a brief break away from social media, come back to it with a

現在，你已經從社交媒體上短暫地休息了一下，再回到社交媒體上時，你可以用

fresh perspective and the ability to more accurately determine what is actually bringing you

新的視角，並能更準確地判斷什麼東西真正給你帶來了什麼。

value.

價值。

Ruthlessly unsubscribe and unfollow accounts on Instagram, Twitter, Youtube, Facebook,

在Instagram、Twitter、Youtube、Facebook上無情地取消訂閱和取消關注賬號。

Reddit, and any other sites that are distracting you and not providing value.

Reddit，以及其他任何分散你注意力、不提供價值的網站。

Remember, be aggressive.

記住，要積極進取。

And don't worry, they'll still be there later if you change your mind and want to resubscribe.

而且不用擔心，以後如果你改變主意想重新訂閱，他們還是會來的。

These platforms are ultimately tools and it comes down to how you use them.

這些平臺歸根結底都是工具，關鍵在於你如何使用它們。

I am an avid user of Reddit, but I've unsubscribed to most of the default subreddits, because

我是一個狂熱的Reddit用戶，但我已經退訂了大多數默認的子reddits，因為。

frankly, dank memes don't bring me lasting happiness.

坦率地說，dank memes不給我帶來持久的幸福。

Personal finance, cycling, and medicine, on the other hand, teach me useful information.

個人理財、騎行、醫學，則讓我學到了有用的資訊。

I went over how I slashed 50% of my YouTube subscriptions and how I determine which channels

我介紹了我如何削減50%的YouTube訂閱量，以及我如何確定哪些頻道。

to follow on my personal vlog channel.

關注我的個人vlog頻道。

Link in the description below. Number three, reclaim your attention.

下面描述中的鏈接。第三條，收回你的注意力。

There is an art and science to setting up your phone for maximal productivity and minimal

設置你的手機以獲得最大的生產力和最小的損失是一門藝術和科學。

distraction.

分心。

I'll be going over a more in-depth guide in a future video.

我將在今後的視頻中進行更深入的指導。

For now, disable notifications for all social media apps.

目前，禁用所有社交媒體應用的通知。

That means no lock screen notifications, no badges, and no sounds.

這意味著沒有鎖屏通知，沒有徽章，也沒有聲音。

This will prevent you from being distracted every time someone likes or comments on a

這將防止你每次在別人點贊或評論時分心。

new post.

新職位。

Taking this a step further, remove any distracting emails from your inbox.

更進一步，從收件箱中刪除任何分散注意力的電子郵件。

I personally have a filter set up that automatically archives all emails from Facebook.

我個人設置了一個過濾器，可以自動歸檔所有來自Facebook的郵件。

Requesting to receive fewer emails from Facebook was not effective at actually stopping attention

要求減少收到Facebook的郵件，實際上並不能有效地阻止人們的關注。

seeking spammy emails from blasting my inbox.

尋求垃圾郵件從轟擊我的收件箱。

Shocking.

令人震驚。

Number four, implement systems to block future you

第四，落實制度，阻斷未來的你

This comes down to a few different tactics.

這歸根結底是幾種不同的策略。

First, let's talk about your phone, since that's where most of our social media usage

首先，讓我們來談談你的手機，因為我們大部分的社交媒體都是在手機上使用的。

time is based.

時間是基於。

My go-to technique is completely free and surprisingly effective — move your phone

我的常用技術是完全免費的，而且出奇的有效--移動你的手機。

out of sight.

不見得。

Sounds stupidly simple, right?

聽起來很簡單，對吧？

I am constantly amazed at how effective it is.

我不斷驚訝於它的效果。

If I'm working, I now make sure I don't leave my phone on the table or desk, as I'm

如果我在工作，我現在會確保我不會把手機放在桌子或辦公桌上，因為我是

much more likely to mindlessly pick it up and check for new updates.

更會無意識地拿起它，查看新的更新。

Instead, put it in another room or elsewhere out of your line of sight.

相反，把它放在另一個房間或視線之外的其他地方。

Second, block future you from using the app too much.

第二，阻止未來的你過多使用應用。

An easy first step is to move the apps off the home screen, so that finding them takes

第一步很簡單，就是把應用從主螢幕上移開，這樣找到它們就需要

additional work, which hopefully is enough of a friction point to make you aware and

額外的工作，希望這足以成為一個摩擦點，讓你意識到並。

provide you a brief moment to catch yourself if you're acting impulsively.

為你提供一個短暫的時間來抓住自己，如果你的行為衝動。

Additionally, Android and iOS devices both come with features that can limit your usage

此外，Android和iOS設備都帶有可以限制你使用的功能。

of certain apps.

的某些應用程序。

On my iPhone, I use Screen Time to limit the amount of time I can spend on social media

在我的iPhone上，我使用 "螢幕時間 "來限制我花在社交媒體上的時間。

and … other distracting apps

和......其他分心的應用程序

On my computer, I use an app called Focus that blocks all my browsers from visiting

在我的電腦上，我使用了一個叫Focus的應用程序，它可以阻止我所有的瀏覽器訪問。

any predefined set of distracting websites.

任何預定義的分心網站集。

Focus is only available on Mac, but I've also heard great things about Freedom, which is available on windows.

Focus只在Mac上可用，但我也聽說過Windows上可用的Freedom的偉大事情。

The hardest part in any behavior change is just starting.

在任何行為改變中，最難的部分是剛剛開始。

If you're watching this video, this likely isn't the first time that you've heard

如果你正在看這段視頻，這很可能不是你第一次聽到的。

of social media addiction and been encouraged to consider curbing your social media use.

的社交媒體成癮，並被鼓勵考慮遏制你的社交媒體使用。

I'm not saying you need to quit, but a controlled rather than compulsive relationship is going

我不是說你要戒掉，但一個可控的而非強迫性的關係是會的。

to help you.

來幫助你。

With this healthier approach, you won't only be a more effective and productive student,

有了這種更健康的方法，你不僅會成為一個更有效率、更有成效的學生。

but you'll also be happier and less stressed, as supported by the literature.

但你也會更快樂，壓力更小，這也是文獻支持的。

If you found this video useful, please consider supporting us on Patreon.

如果你覺得這個視頻有用，請考慮在Patreon上支持我們。

As a patron, you help make videos like these possible.

作為贊助人，您幫助使這樣的視頻成為可能。

In return, you'll get behind the scenes access, including video commentary accompanying

作為回報，您將獲得幕後的訪問權，包括伴隨著視頻評論。

each video, monthly Q&A's, and private video chats with yours truly.

每個視頻，每月的問答，和私人視頻哈拉與你真正的。

Link is in the description below.

鏈接在下面的描述中。

Thank you all so much for watching.

非常感謝大家的觀看。

If you enjoyed the video, let me know with a thumbs up, and if you're not a fan, go

如果你喜歡這段視頻，請用大拇指告訴我，如果你不喜歡，請去。

ahead and leave a thumbs down.

前進，並留下一個大拇指下來。

New videos every Saturday morning, 8AM pacific time.

太平洋時間每週六早上8點，有新的視頻。

Make sure you're subscribed so you don't miss a video, and I will see you guys in that

確保你已經訂閱了，所以你不會錯過一個視頻，我會看到你的傢伙在那。

next one.

下一個。