Adults spend 11 hours per day interacting with media.

現在，有 91% 的成年人每天花 11 個小時與媒體互動。

71% of people never turn off their phone.

71% 的人從不關機。

31% of people admit to not being able to control their phone use.

31% 的人承認無法控制自己使用手機。

And 17.3% of parents spend more time on their phone than with their children.

17.3%的父母花在手機上的時間比花在孩子身上的時間還多。

Our brains have not evolved to deal with these devices.

我們的大腦還沒有進化到可以處理這些設備的程度。

The science behind why we are also compulsively addicted to our phones is freaking scary.

為什麼我們也會強迫性地沉迷於手機，這背後的科學依據太可怕了。

So today, first up, we're going to explain the new research about how your phone is changing your brain, why it's making you more bored, sad, unable to focus and why you can't go anywhere without it.

今天，首先，我們要解釋一下關於手機如何改變你的大腦的新研究，為什麼它會讓你更無聊、更悲傷、更無法集中注意力，以及為什麼沒有它你哪兒也去不了。

Then we'll try to figure out if you are actually addicted to your phone clinically.

然後，我們將嘗試從臨床角度找出你是否真的對手機上癮。

And at the end of the episode, go over the top three best research back tips to decrease phone use and gain back control of your life.

在本期節目的最後，我們將介紹減少手機使用、重新掌控生活的三大最佳研究技巧。

First up, what your phone is doing to your brain.

首先是手機對大腦的影響，

We've all heard of the neurotransmitter, dopamine as that feel good reward, chemical in your brain, but it also plays a major role in evading behavior.

我們都聽說過多巴胺這種神經遞質，它是大腦中感覺良好的獎勵化學物質，但它在逃避行為中也發揮著重要作用。

Genetically engineered mice, unable to make dopamine, will not even seek out food and starve to death when the food is placed just inches from their mouths.

無法制造多巴胺的基因工程小鼠甚至不會尋找食物，當食物放在離它們嘴巴只有幾英寸的地方時，它們就會餓死。

Dopamine is therefore important in our motivation to do evolutionarily beneficial behaviors.

多巴胺對我們做出有益於進化的行為具有重要的激勵作用。

Like have sex, eat food or have good social interactions with people.

比如做愛、吃東西或與人進行良好的社交互動。

Also to be clear, high dopamine substances don't actually have dopamine in them, but they trigger the release of dopamine in your brain.

另外要說明的是，高多巴胺物質實際上並不含有多巴胺，但它們會觸發大腦釋放多巴胺。

Chocolate, for example, increases the basal dopamine of a rat in a box by 55% and sex by 100%.

例如，巧克力能使盒子裡老鼠的基礎多巴胺增加 55%，使性多巴胺增加 100%。

And there are three main pathways in your brain that involve the neurotransmitter, dopamine.

大腦中有三種主要途徑涉及神經遞質多巴胺。

They're called the mesocortical, mesolimbic, nigrostriatal pathways.

它們被稱為中皮層中邊緣黑質通路。

These become activated when anticipating and experiencing rewards.

當期待和體驗獎勵時，這些功能就會被激活。

And the thing is that every time you get a notification, laugh at a funny TikTok video or get a follower on Instagram,

而問題在於，每當你收到一個通知，看到一個有趣的 Tik Tok 影片大笑，或者在 Instagram 上獲得一個粉絲時，

these neuronal processes in your brain become stronger through a process called long-term potentiation.

你大腦中的這些神經元過程就會通過一個叫做長期潛能的過程變得更加強大。

Smartphones give us an unlimited supply of dopamine and stimuli to these specific pathways in our brain.

智能手機為我們提供了無限量的多巴胺，並刺激我們大腦中的這些特定通路。

Therefore, these pathways in our brain are getting stronger and now watch hundreds of pieces of content on TikTok in a few minutes,

所以我們大腦中的這些通路越來越強大，現在幾分鐘就能在 tiktok 上觀看數百條內容。

you scroll through Twitter, seeing memes, images, jokes at record speed or you interact with a large group of friends in group chats or on Instagram DMs.

你在 Twitter 上瀏覽，以創紀錄的速度看到備忘錄、圖片和笑話，或者在群聊或 Instagram 私訊上與一大群朋友互動。

All of those things are releasing dopamine and those brain pathways making them stronger.

所有這些都在釋放多巴胺，使大腦通路變得更加強大。

And you're getting these feelings without ever having to like leave the house.

你不用出門就能感受到這些。

All you have to do is be on your phone to get that neurological impact.

你所要做的就是玩手機，以獲得神經系統的影響。

And it has and found that this could be leading to a sad malaise and depression with life.

研究發現，這可能會導致一種悲哀的萎靡不振和對生活的抑鬱。

Rats in a diverse novel stimulating environment have a proliferation of dopamine release compared to those who are in their same old lab cage.

與那些關在老式實驗籠子裡的大鼠相比，處於各種新奇刺激環境中的大鼠會大量釋放多巴胺。

But if those same rats are pretreated with a dopamine stimulant before entering this enriched novel environment,

但是，如果在這些老鼠進入這種豐富的新奇環境之前，用多巴胺興奮劑對它們進行預處理，

they fail to show the synaptic changes that happens with the novel stimulating environment

它們就無法表現出新奇刺激環境下的突觸變化，因為我們的手機會不斷地刺激多巴胺。

Because we're having constant dopamine hits from our phone, the novel aspects of our day-to-day life become less exciting.

因為我們的手機不斷產生多巴胺，所以我們日常生活中的新事物變得不那麼令人興奮。

On top of it, new studies have found that these phones are decreasing our attention spans, making it harder for us to focus and harder for us to delay gratification.

最重要的是，新的研究發現這些手機會縮短我們的注意力持續時間，讓我們更難集中註意力，也更難延遲滿足感。

Known as delay discounting, people who use their phones more are more likely to think that the value of a reward goes down the longer you have to wait for it.

這被稱為延遲折扣，使用手機越多的人越有可能認為獎勵的價值會隨著等待時間的延長而下降。

The pursuit of constant pleasure can lead to antonia, the inability to feel pleasure of any kind.

一味追求快感可能會導致 "antonia"，即無法感受到任何快感。

A study from two years ago found that young people who spend seven hours or more a day interacting with their screens are twice as likely to be diagnosed with depression or anxiety than those who use screens more moderately.

兩年前的一項研究發現，每天花 7 小時或更長時間與螢幕互動的年輕人被診斷出抑鬱或焦慮症的機率是那些適度使用螢幕的年輕人的兩倍。

A 2018 study found that students who trimmed their use of social media to 30 minutes a day had significant improvements in well-being.

2018 年的一項研究發現，將每天使用社群媒體的時間減少到 30 分鐘的學生的幸福感有了顯著改善。

Cell phone use is positively associated with anxiety and results in negative association with willingness to engage in face to face communication.

手機的使用與焦慮呈正相關，與面對面交流的意願呈負相關。

Teens who spend five hours daily on their mobile devices are 71% more likely to develop risk factors for suicide compared to those who own use their devices for an hour,

每天花五個小時使用移動設備的青少年與只使用一個小時移動設備的青少年相比，出現自殺風險因素的機率要高出 71%，

Increased TikTok use has been linked to increased upward social comparison, which is comparing yourself to others online who seem to have better lives than you or a fear of missing out.

Tiktok 使用量的增加與向上社會比較的增加有關，向上社會比較是指在網上與其他人進行比較，因為他們似乎比你過得更好，或者是害怕錯過。

This can make you want to check your phone even more as the short-term addictive dopamine-driven hits, create feedback loops that make you compulsively check for notifications more

這會讓你更想查看手機，因為多巴胺的短期刺激會讓你上癮，形成反饋迴路，讓你強迫性地查看更多通知，

And these apps are designed to give you that dopamine hit so you compulsively check for them.

而這些應用程序就是為了給你帶來多巴胺刺激而設計的。是以，你會強迫性地檢查它們。

You might notice that every time you go on Instagram or TikTok, there's a new like notification, they'll hold those likes back so that every time you go on, they show you that someone has interacted with your page.

您可能會注意到，每次您訪問Instagram 或TikTok 時，都會出現新的點贊通知，他們會保留這些點贊，以便每次您繼續訪問時，它們都會向您顯示有人與您的頁面進行了互動。

Now let's find out if you are in fact addicted to your phone.

現在讓我們看看您是否真的沉迷於手機。

Researchers use dopamine as a measure for how addictive a substance can be.

研究人員用多巴胺來衡量一種物質的成癮程度。

And since we now know that your phone is constantly giving you dopamine hits, this is why researchers and clinicians are worried about the addictive potential of your phone.

既然我們現在知道你的手機會不斷給你帶來多巴胺刺激，這就是為什麼研究人員和臨床醫生擔心你的手機會上癮的原因。

Addiction broadly defined as the continued and compulsive consumption of a substance or behavior despite its harm to yourself or others.

"手機上癮 "的廣義定義是，儘管某種物質或行為會對自己或他人造成傷害，但仍會持續和強迫性地消費這種物質或行為。

And these next five questions are important to understand if you are in fact addicted to your phone.

接下來的五個問題對了解您是否真的沉迷於您的一號手機非常重要。

Number one, do you have cravings?

你有渴望嗎？

Do you want to look at your phone at the expense of other activities such as talking to your partner, talking to your kids, talking to a baristal, working out or interacting with friends.

您是否希望看手機時犧牲其他活動，如與伴侶交談、與孩子交談、與咖啡師交談、健身或與朋友交流。

Salience.

顯著性。

Does your phone impact your mood?

您的手機會影響您的心情嗎？

Are you happier when you get lots of likes?

獲得大量點贊時，你會更開心嗎？

Are you sad or angry if you get less likes on a post, does a picture of someone else trigger your mood to change for the worse?

如果某個帖子的點贊數少了，你會傷心還是憤怒？

This is a serious concern because this means that your phone can be controlling your life.

這是一個嚴重的問題，因為這意味著你的手機可以控制你的生活。

I notice that this can happen to me I post and I'm looking to see how many likes it gets.

我注意到這種情況可能發生在我身上，我發佈了帖子，並想看看得到了多少人的點贊。

I see a photo of someone else having a really good time and maybe I'm having a bad day and it makes me feel worse.

我看到別人玩得很開心的照片，也許我今天過得很糟糕，這讓我感覺更糟。

I'm like, "Ok, so I guess I might be addicted to my phone."

我就想，好吧，我想我可能是對手機容忍度上癮了。

Tolerance. Do you need to spend increasing amounts of time on your phone?

您需要花越來越多的時間在手機上嗎？

This isn't your fault if this is true because this can happen because of the neuro adaptation of the dopamine systems in your brain.

如果情況屬實，這並不是你的錯，因為大腦中多巴胺系統的神經適應會導致這種情況的發生。

It means that you need more phone checking, more new apps in order to get the same amount of pleasure you might have needed before.

這意味著，你需要查看更多的手機，使用更多的新應用程序，才能獲得與提款前相同的快感。

Wthdrawal. Do you feel angry or maybe you can't focus or you're uneasy when you don't have access to or are on your phone?

當您無法使用手機或正在使用手機時，您是否會感到憤怒、無法集中注意力或感到不安？

This also isn't your fault because if you are used to checking your phone, numerous studies have found that putting down your phone can trigger the release of cortisol.

這也不是你的錯，因為如果你習慣於查看手機，大量研究發現，放下手機會引發皮質醇的釋放。

This hormone can make you feel stressed.

這種激素會讓人感到壓力。

Therefore, to get rid of this anxious feeling that the cortisol is giving you, you pick up your phone to see if anything has happened or changed.

是以，為了擺脫皮質醇給你帶來的焦慮感，你會拿起手機看看是否發生了什麼事或有什麼變化。

Putting down the phone doesn't shut off your brain.

放下電話並不會讓你的大腦停止運轉。

Our phone addiction doesn't stop when we put down our phone and some cases, it can make us more aware of it.

我們的手機癮不會因為我們放下手機而停止，在某些情況下，它會讓我們更加意識到這一點，並最終復發。

And finally, relapse. Do you try to decrease your phone use and find that you can't?

您是否試圖減少手機的使用量，但發現自己做不到？

I also relate to this one.

我也有同感。

I have tried so many different ways to decrease my phone use and it feels like I always end up back where I started.

我嘗試過很多不同的方法來減少手機的使用，但感覺總是回到原點。

If you think that this could be you in any way, you are not alone.

如果你覺得這可能就是你，那麼你並不孤單。

78% of people in a recent poll said they could not live without their phone, but we can change this.

在最近的一次民意調查中，78% 的人表示他們的生活離不開手機，但我們可以改變這種狀況。

Our brains have neuroplasticity, we can rewire our brains.

我們的大腦具有神經可塑性，我們可以重新連接我們的大腦。

So these are the top three scientific-backed tips to try and decrease your phone use.

是以，以下是有科學依據的三大建議，可以從嘗試減少使用手機開始。

To start, there is a lot of varied research about how long it takes to change these brain pathways in your brain.

關於改變大腦中的這些腦通路需要多長時間，有很多不同的研究。

Some people say a month, some people say three months, some studies say two years.

有人說是一個月，有人說是三個月，也有人研究說是兩年。

So this is a long process.

是以，這是一個漫長的過程。

And since we can't fully have abstinence from our phones, it's how we talk to our family to our kids.

既然我們無法完全禁用手機，那我們就用手機與家人和孩子交流。

These tips are rooted in the fact that you will have to continue to use your phone.

這些提示植根於這樣一個事實：您將不得不繼續使用手機。

Chronological binding.

按時間順序綁定。

Rats given unlimited access to cocaine gradually increase lever pressing for more cocaine over time to the point of physical exhaustion and even death.

隨著時間的推移，無限制地獲取可卡因的老鼠會逐漸增加槓桿壓力，以獲得更多的可卡因，直到身體精疲力竭，甚至死亡。

Rats who have access to cocaine for only one hour per day use steady amounts over time and don't press the lever for more cocaine per unit time.

每天只能接觸一小時的可卡因的老鼠隨著時間的推移會使用穩定的量，並且不會在單位時間內按下控制桿獲取更多的可卡因。

Restricting phone use to narrow units of time, one hour per day, for example,

限制使用電話的時間組織、部門，每天一小時。

may be the key to avoid compulsive elevating phone consumption that comes with the unlimited access we have to our phones.

例如，可能是避免無限上網帶來的強迫性提升手機消費的關鍵。我們必須使用手機。

This way, you can keep up with your DMs, text your friends make plans and let people know you're putting your phone away.

這樣你就可以隨時查看 D MS，給朋友發短信安排計劃，並讓別人知道你把手機收起來了。

The science says your brain can readapt and gain better control this way

科學表明，你的大腦可以重新適應並更好地控制。

Physical binding.

物理約束。

If you think that there are certain trigger apps such as Instagram or TikTok that you want to not use for a month, you log out and give your password to a friend or family.

如果你認為有些觸發應用程序，如 Instagram 或 tiktok，你想一個月都不使用，你就註銷並將密碼交給朋友或家人。

Therefore, you have to ask them for it back to use these apps.

是以，您必須向他們索回才能使用這些應用程序。

Other physical binding techniques are turning off your phone at 9 p.m. and putting it in a drawer until the next day.

其他物理約束技巧包括晚上 9 點關閉手機，並將其放在抽屜裡直到第二天。

Sometimes the compulsiveness comes from how close the phone is to you physically.

有時，手機離你的身體有多近，你就會有多強迫。

Another thing is to work with people within your house, whether it's roommates or family to have device-less meals.

另一件事是與家裡的人合作，無論是室友還是家人，都要有設備，少吃多餐。

Categorical binding.

分類約束。

Trying to make your phone mean less to you.

試圖降低手機對你的意義。

One easy thing to do is to put it on gray scale so it becomes more boring.

其中一個簡單的方法就是將其放在灰度上。是以，它變得更加無聊。

Only check social media dating apps or high dopamine reward apps on your computer.

只在電腦上查看社交媒體約會應用程序或多巴胺獎勵較高的應用程序。

So your phone is for texting emails and more boring stimuli.

所以，你的手機只能用來發短信、發郵件和更多無聊的刺激。

Also delete any apps that you find meaningless or that you're wasting time on and you don't even care about.

此外，刪除任何你覺得毫無意義或浪費時間、甚至你根本不關心的應用程序，

Make sure your phone is not your alarm that is too meaningful of a concept and charge your phone in a cumbersome area overnight, maybe in a drawer that you can't access.

確保你的手機不是你的鬧鐘，這是個太有意義的概念，並將手機放在累贅的地方充電過夜，也許是放在你無法拿取的抽屜裡。

A lot of this research is flooding in now because people are really concerned.

由於人們真的很擔心，現在有大量的研究正在湧入。

If you are finding that your phone is having a negative impact on your life, just know you aren't alone and study those three steps and choose which ones are best for you.

如果您發現手機對您的生活產生負面影響，請知道您並不孤單，研究這三個步驟並選擇最適合您的步驟。

Leave a comment below about what's working for you, what's not.

請在下方留言，談談對你有用的方法。什麼不是？

This is a discussion that I think we all need to continue to have and help each other out.

我認為我們需要繼續進行這樣的討論，並互相幫助。

Now, if you want more information about how your phone is actually changing your body, we made a podcast about how it could be causing us to hunch, it could be making us near sighted.

現在，如果你想了解更多關於手機如何改變你身體的資訊，我們製作了一個播客，講述手機如何讓我們駝背，如何讓我們近視。

These are all just in insane impact that these things that we are all obsessed with and so recently have come into our lives, have affected our brains and our bodies.

這些都是我們所痴迷的、最近才進入我們生活的東西對我們的大腦和身體產生的瘋狂影響。

Thank you for watching.

感謝您的收看。

This is obviously a journey that I'm still on. I've made lots of videos about this.

這顯然是我仍在繼續的旅程。

Leave comments below for any tips you have.

我已經制作了很多相關影片，如有任何建議，請在下方留言。

I will be reading them because I also am trying to decrease my phone use.

我會閱讀它們，因為我也在努力減少手機的使用。

And honestly, good luck, it's hard until like the government or someone actually regulates these phones and social media apps.

老實說，祝你好運，在政府或某個人真正監管這些手機和社交媒體應用程序之前，這很難。

I think it's up to us to understand the science to regulate it ourselves also.

我認為，我們也應該瞭解科學知識，自己對其進行監管。