So what would happen to your brain and body if you tried to quit your phone after one hour of quitting, you have likely tried to pick up your phone 3 to 4 times because the average person picks up their phone 52 times per day.

是以，如果你在戒菸一小時後試圖戒掉手機，你的大腦和身體會發生什麼，你很可能已經試圖拿起手機3到4次，因為平均每人每天要拿起手機52次。

After 12 hours of quitting, you may start to feel anxious as not checking your phone actually releases the stress hormone cortisol.

戒菸12小時後，你可能開始感到焦慮，因為不看手機實際上會釋放壓力荷爾蒙皮質醇。

This is due to how your phone changes these three neural pathways in your brain.

這是由於你的手機如何改變你大腦中的這三種神經通路。

They are activated when anticipating or experiencing a reward.

當預期或體驗到獎勵時，它們被激活。

Your phones, Tiktok notifications, text messages or instagram story updates all act as many rewards to your brain and physically change how these pathways work in the new absence of your phone cortisol is released because when you're endlessly scrolling or using social media, the positive social interactions reward the brain and cause constant firing.

你的手機、Tiktok通知、簡訊或instagram故事更新都作為許多獎勵給你的大腦，並在物理上改變這些路徑如何在新的沒有你的手機的情況下工作皮質醇被釋放，因為當你無休止地滾動或使用社交媒體時，積極的社會互動會獎勵大腦並導致不斷髮射。

This causes a release of dopamine along these pathways in response to your phone's constant stimulus.

這導致多巴胺沿著這些路徑釋放，以迴應你手機的不斷刺激。

Every ding notification.

每一個叮的通知。

Every thought e sexy photo of someone instagram a text message from a friend acts as a mini reward that you now associate with picking up your phone.

每一個想法e性感照片的人instagram朋友的簡訊作為一個迷你的獎勵，你現在與拿起你的手機。

And these little associations become stronger and stronger in the noggin until you're just constantly picking up your phone.

而這些小聯想在大腦中變得越來越強，直到你不斷地拿起你的手機。

You know what I mean?

你知道我的意思嗎？

And sometimes you're on the phone with your mom for example and looking for your phone because you're like wait, where's the phone?

有時你和你媽媽打電話，比如說你在找你的手機，因為你想等等，手機在哪裡？

It's usually in my hand this way, not on the phone and then you realize that we're on the crisis of the cell phone age.

它通常是在我手裡這樣，而不是在手機上，然後你會意識到，我們正處於手機時代的危機。

So after 12 hours of quitting, you're no longer checking your phone.

是以，在戒菸12小時後，你不再查看你的手機。

This lack of stimulus that you're used to in your brain causes a stress response and you start to feel anxious.

這種缺乏你習慣的刺激在你的大腦中引起了壓力反應，你開始感到焦慮。

I hate this thing that I really love it more than anything in the world.

我討厭這個東西，我真的愛它勝過世界上任何東西。

After 24 hours of quitting and one survey found that people began to experience fomo, the fear of missing out, which led to increased heart rate, increased blood pressure and more anxiety.

戒菸24小時後，一項調查發現，人們開始經歷fomo，即對錯過的恐懼，這導致心率加快，血壓升高和更加焦慮。

Other people had increased anxiety but they couldn't exactly explain why it wasn't just because of fomo for example, but it is likely due to the fact that these tech companies have actually hijacked our brains using their reward prediction.

其他人的焦慮感增加，但他們無法確切解釋為什麼不只是因為fomo等，但很可能是由於這些科技公司實際上已經利用其獎勵預測劫持了我們的大腦。

Air encoding of our Noggins.

對我們的Noggins進行空氣編碼。

Tech companies have studied these neuronal concepts in order to keep you using their products.

科技公司已經研究了這些神經元概念，以便讓你繼續使用他們的產品。

If you look at this dopamine activity and reward chart, you see that you learn behaviors when you get a reward without a queue.

如果你看一下這個多巴胺活動和獎勵圖表，你會發現，當你獲得獎勵而不需要排隊時，你就會學習行為。

You keep behaviors when you anticipate a reward and it gets satisfied and you change a behavior when you anticipate a good reward, but it's worse than expected.

當你預期有獎勵時，你會保持行為，並且得到滿足；當你預期有好的獎勵時，你會改變行為，但它比預期的更糟糕。

So you don't want to do it again.

所以你不想再這樣做了。

This is all linked to our human evolution ability to survive.

這都與我們人類進化的生存能力有關。

We predict a yummy yummy food, the yummy yummy food gives us health.

我們預測了一種美味可口的食物，美味可口的食物給了我們健康。

We learn the behavior we continue to eat.

我們學習我們繼續吃的行為。

But when applying this to our phone, we often can't predict what's going to happen when we check our phone and with notifications like some communication, we are mostly always rewarded by checking it, making us learn to constantly check our phone.

但是，當把這一點應用到我們的手機上時，我們往往無法預測當我們檢查手機時將會發生什麼，而且像一些通信的通知，我們大多總是通過檢查它來獲得獎勵，使我們學會不斷檢查手機。

Also, since checking your phone is such a low cost effort, you expect small rewards and are mostly satisfied.

此外，由於檢查手機是如此低成本的努力，你期望得到小的回報，而且大多是滿意的。

So you continue the behavior of checking your phone.

所以你繼續著查看手機的行為。

The hijacking of these neuronal pathways means you have strong incentives to check your phone over and over and over and again.

對這些神經元通路的劫持意味著你有強烈的動機去一遍又一遍地檢查你的手機。

Now that you've quit your phone, the stimulus is removed and that actually leads to increased anxiety.

現在你已經放棄了手機，刺激被移除，這實際上導致了焦慮的增加。

Day three of quitting is when most people start to feel the phantom vibration or phantom ringing of their cell phone that is no longer there.

戒菸的第三天是大多數人開始感覺到手機的幻覺振動或幻覺鈴聲不再存在的時候。

This is when quitting, your phone starts to feel like a horror movie, you'll literally start to feel your phone buzzing in your leg even though it's not there like a goddamn ghost of your old phone.

這時，你的手機開始感覺像一部恐怖電影，你會真的開始感覺到你的手機在你的腿上嗡嗡作響，儘管它不在那裡，就像你的舊手機的一個該死的幽靈。

But day three of quitting is when some good things start to happen because you may begin to be rewarded by your friends, your family, your lover because you're actually now paying attention to them.

但是，戒菸的第三天是一些好事開始發生的時候，因為你可能開始得到你的朋友、你的家人、你的夫妻的獎勵，因為你現在實際上在關注他們。

You are no longer funding which is snubbing your loved ones for your phone.

你不再是為了手機而冷落你的親人的資金。

Oh loved one.

哦，所愛之人。

Please stop talking.

請停止說話。

I must snub the, for I am looking at hot man lifting weight topless on instagram.

我必須冷眼旁觀，因為我在instagram上看著熱心的男子赤裸上身舉重。

One study had participants view an animation pretending to be with a sexual partner.

一項研究讓參與者觀看一個假裝與性伴侶在一起的動畫。

One animation checked their phone throughout the other did not.

一個卡通片在整個過程中檢查了他們的手機，另一個則沒有。

The participants perceived the people who didn't check their phone as having a better quality of communication and increased relationship satisfaction.

參與者認為不看手機的人有更好的溝通品質和更高的關係滿意度。

After three days of quitting your phone, you may start to notice that your relationships are improving after day five of quitting your phone and your attention span may increase.

戒掉手機三天後，你可能開始注意到，戒掉手機第五天後，你的人際關係正在改善，你的注意力可能會增加。

You may even start noticing that you're doing better at work and school.

你甚至可能開始注意到，你在工作和學習上做得更好。

A small study of college students who actively use their phones fan, they now focus on subjects for only 65 seconds.

對積極使用手機扇的大學生進行的一項小型研究顯示，他們現在只專注於主題65秒。

Another study of office workers who used their phones at work found they can only focus for three minutes at a time.

另一項針對在工作中使用手機的上班族的研究發現，他們每次只能專注三分鐘。

But a study at the Carnegie Mellon University's Human computer interaction lab took 100 and 36 students and got them to sit a test.

但是，卡內基梅隆大學人機交互實驗室的一項研究採取了100名和36名學生，讓他們參加測試。

Some of them had to have their phone switched off and the others had their phones on and received intermittent text messages.

他們中的一些人不得不把手機關掉，其他人則開著手機，斷斷續續地收到簡訊。

The students who received text messages performed on average 20% worse than those who had their phones off.

收到簡訊的學生的表現比關閉手機的學生平均差20%。

This is because your conscious brain can only produce one or two thoughts at once every time you open a text message or check a notification, your brain has to switch from task to task creating the switch cost effect, Making it harder for you to concentrate.

這是因為你有意識的大腦一次只能產生一個或兩個想法，每次你打開簡訊或查看通知時，你的大腦不得不從一個任務切換到另一個任務，這就產生了切換成本效應，使你更難集中精力。

But since you've quit your phone, you are switching tasks less often and you may start to notice your attention span increasing and your ability to do better work at school or even at that job after 5-7 days of quitting and your cognition will continue to improve.

但自從你戒掉手機後，你切換任務的頻率降低了，你可能開始注意到你的注意力在增加，在學校甚至在那份工作中，你的能力在戒掉5-7天后會做得更好，你的認知能力也會繼續提高。

A study of 660 people examined the analytical cognitive styles of its participants.

一項針對660人的研究考察了參與者的分析性認知風格。

On average, participants with stronger cognitive skills spent less time using their smartphones.

平均而言，認知能力較強的參與者使用智能手機的時間較少。

The study went as far to say, maybe a potential link between heavy smartphone use and decreased intelligence reading.

該研究甚至說，也許在大量使用智能手機和減少智力閱讀之間存在著潛在的聯繫。

That study was a blow to the ego because I am known for using my phone a lot more than a lot of other people and therefore, yes, it's a bit of proof that I am done after one week.

這項研究是對自我的打擊，因為我以比其他很多人更多地使用手機而聞名，是以，是的，這有點證明我在一週後就完成了。

A long term study found reducing cell phone use caused improved sleep.

一項長期的研究發現，減少手機的使用會導致睡眠的改善。

Some scientists argue that it is the psychological arousal of the phone that affects our sleep.

一些科學家認為，是手機的心理喚醒影響了我們的睡眠。

Others argue it's the light from the screen.

其他人則認為是螢幕的光線。

You know, you've heard all about the blue light, like it's burning my retinas, I can't sleep.

你知道，你已經聽說了所有關於藍光的事情，就像它在燃燒我的視網膜，我不能睡覺。

There isn't any hard evidence as to why these cell phones are making you sleep less.

沒有任何確鑿的證據表明為什麼這些手機會使你的睡眠減少。

Just some surveys and large studies About people who use their cellphones less getting better sleep do with that as you will.

只是一些調查和大型研究表明，少用手機的人可以得到更好的睡眠，這一點你可以考慮。

After 14 days of no phone anxiety has decreased.

在14天沒有電話的情況下，焦慮感已經減少。

Some studies even hint that you may have decreased depression.

一些研究甚至暗示，你可能會減少抑鬱症。

This is because studies have found that phone use may be associated with depression, although it is hard to say whether your phone causes depression.

這是因為研究發現，使用手機可能與抑鬱症有關，儘管很難說你的手機是否導致抑鬱症。

But One study found that teens who spend five hours daily on their mobile devices are 71% more likely to develop risk factors for depression compared to those who only use their phone for an hour after two weeks.

但是一項研究發現，與那些兩週後只使用手機一小時的青少年相比，每天花5小時使用移動設備的青少年出現抑鬱症風險因素的可能性要高71%。

You will also have reduced neck and wrist pain.

你也會減少頸部和手腕的疼痛。

One study found that the longer you used your phone, the more likely you were to have neck pain.

一項研究發現，你使用手機的時間越長，你就越有可能出現頸部疼痛。

People who overuse their phone could also affect their hand strength.

過度使用手機的人也可能影響他們的手部力量。

This is because of an increased size in your median nerve and decreased script strength due to using your phone.

這是因為你的正中神經體積增大，並且由於使用手機而導致腳本強度下降。

The median nerve starts from your shoulder down to all your fingers except your pinky on the palm side.

正中神經從你的肩部開始向下延伸到你的所有手指，除了手掌一側的小指。

This increase in size of the nerve from using your phone means that you have a higher risk of getting carpal tunnel syndrome, which is defined by numbness, tingling and weakness in your hand.

這種因使用手機而增加的神經尺寸意味著你有更高的風險獲得腕管綜合症，這被定義為手部麻木、刺痛和無力。

So after two weeks of not using your phone, you're potentially healing not just your brain but your body to thank you too.

是以，在兩週不使用手機後，你有可能不僅治癒了你的大腦，而且你的身體也會感謝你。

Fabulous for sponsoring this video because it is the only app that actually helps me with my phone addiction and other aspects of my life by using science backed daily routines to build better habits and achieve goals.

很高興贊助這個視頻，因為它是唯一一個真正幫助我解決手機成癮和生活中其他方面問題的應用程序，它使用有科學依據的日常程序來建立更好的習慣和實現目標。

Fabulous!

妙不可言!

Has helped me actually get things done in my dang life.

幫助我真正完成了我那該死的生活中的事情。

It's a beautifully designed little app and when I first started I was nervous.

這是一個設計精美的小應用程序，當我第一次開始時，我很緊張。

So all I got it to do was help me wake up first thing and drink water and easy habit that then spiraled into a bunch of other habits I now do from this app.

所以我讓它做的就是幫助我在起床後第一件事就是喝水，這個簡單的習慣後來演變成了我現在通過這個應用程序做的一系列其他習慣。

Now it helps me with my writing routines, my evening routines that involve turning off my phone at seven p.m. Every day sitting there too and my nails staring at a wall, I'm not sure what to do about this Fabulous app, keeps me accountable.

現在它幫助我的寫作常規，我的晚間常規，包括在晚上七點關閉手機，每天也坐在那裡，我的指甲盯著一堵牆，我不知道該怎麼做這個神奇的應用程序，讓我負責任。

You can make it more self guided as I have to design plans for me to paint more.

你可以讓它更有自我指導性，因為我必須為我設計計劃，以畫出更多的東西。

Or you can have it be more guided through the app and it can take you through a series of journeys that include nighttime mindfulness exercises or the creation of habits that the app decides for you based on simple surveys, it's a gorgeous little app.

或者你可以讓它更多地通過應用程序進行指導，它可以帶你經歷一系列的旅程，包括夜間的正念練習或創造習慣，應用程序根據簡單的調查為你決定，這是一個華麗的小應用程序。

Sometimes it even makes you reach out to friends and vulnerable ways, which is like really cool.

有時它甚至讓你向朋友和脆弱的方式伸出援手，這就像真的很酷。

My friends are like, wait, why are you texting me nice things?

我的朋友都說，等等，你為什麼給我發好東西？

I'm like, I don't know, This app told me to and then like my other apps, it doesn't waste my time.

我想，我不知道，這個應用程序告訴我，然後像我的其他應用程序一樣，它不會浪費我的時間。

It actually helps me gain back time, improve my mental and physical health and hopefully change my behavior to become a better person to start building your daily routine.

它實際上幫助我贏回時間，改善我的心理和身體健康，並希望改變我的行為，成為一個更好的人，開始建立你的日常生活。

The 1st 500 people who click on the link will get 25% off fabulous premium.

前500名點擊鏈接的人將獲得25%的神話般的保費折扣。

So do it and join me every night in my mindfulness exercises as I slowly become a better person.

那就去做吧，每天晚上和我一起做正念練習，我慢慢變成一個更好的人。

Thank you so much for watching.

非常感謝您的觀看。

Make sure you're subscribed for more science videos and if you're on your phone right now, try turning it off for a couple of days and see if you start to feel phantom vibrations, a little spooky spooky in the pocket peace.

確保你訂閱了更多的科學視頻，如果你現在正在使用手機，試著關機幾天，看看你是否開始感覺到幽靈般的振動，在口袋裡的和平中有點詭異的幽靈。