Hi, welcome to another episode of ColdFusion.

大家好，歡迎收看新一期的 ColdFusion。

We know for a fact that what all of these systems do, every single one, is it exploits our own natural tendencies in human beings to get and want feedback.

我們知道，所有這些系統所做的一切，每一個系統，都是在利用我們人類獲取和想要反饋的自然傾向。

And that feedback, chemically speaking, is the release of dopamine in your brain.

從化學角度講，這種反饋就是大腦中多巴胺的釋放。

And so what these feedback loops do, and they exist everywhere, in Call of Duty, in other video games, in social networking sites, they get you to react.

是以，這些反饋迴路的作用無處不在，在《使命召喚》、其他視頻遊戲和社交網站中，它們會讓你做出反應。

And I think that if you get too desensitized, and you need it over and over and over again, then you become actually detached from the world in which you live.

我認為，如果你過於敏感，一次又一次地需要它，那麼你實際上就會脫離你所生活的世界。

You become callous, you become crude.

你變得冷酷無情，變得粗魯無禮。

And you live in front of your screen.

而你卻生活在螢幕前。

So we all know the benefits and usefulness of smartphones.

是以，我們都知道智能手機的好處和作用。

They're amazing, a little rectangle in your pocket that does everything.

它們太神奇了，一個放在口袋裡的長方形小東西，卻無所不能。

But that comes with a price.

但這是有代價的。

There's a growing body of research that indicates that smartphones can actually change the way our brains work.

越來越多的研究表明，智能手機實際上會改變我們大腦的工作方式。

Did you know that just the mere presence of your phone in a room can destroy your cognitive functioning, even if it's switched off?

你知道嗎，只要你的手機出現在房間裡，就會破壞你的認知功能，即使手機已經關機。

Crazy, I know.

我知道這很瘋狂。

But literal experiments have proved this.

但文字實驗已經證明了這一點。

In this episode, we'll take a look at how phones affect our memory, stress levels, and cognitive function.

在本期節目中，我們將探討手機如何影響我們的記憶力、壓力水準和認知功能。

And also, here's a question.

另外，還有一個問題。

If the collective brains of billions of people on Earth have been unknowingly altered worldwide, what does this mean for society?

如果地球上數十億人的大腦在不知不覺中被改變了，這對社會意味著什麼？

It's not all bad news, though.

不過，也不全是壞消息。

We'll also take a look at how we can help ourselves.

我們還將瞭解如何幫助自己。

In 2007, amidst the chaos of the financial crisis, the first iPhone was launched.

2007 年，在金融危機的混亂中，第一代 iPhone 上市了。

And we are calling it iPhone.

我們稱之為 iPhone。

Computer giant Apple says it's reinvented the phone, marrying a mobile with an iPod, giving birth to the iPhone.

電腦巨頭蘋果公司稱，它重新發明了手機，將手機與 iPod 相結合，誕生了 iPhone。

An iPod, a cell phone, and a portable internet, all in a little lightweight package.

一個 iPod、一部手機和一個便攜式互聯網，全都裝在一個輕巧的小包裡。

The big attraction here right now is encased in the plastic tube back there, surrounded by an admiring crowd.

現在，這裡最大的亮點就在後面的塑料管裡，周圍是一群慕名而來的人。

It's a sleek aluminum and stainless steel creation.

它是由鋁和不鏽鋼製成的時尚產品。

A cell phone doesn't have any buttons, just a touchscreen.

手機沒有任何按鈕，只有一個觸摸屏。

It only had 16 apps, and that was it.

它只有 16 個應用程序，僅此而已。

No app store, nothing else.

沒有應用程序商店，也沒有其他東西。

It was relatively simple by today's standards.

按照今天的標準，它相對簡單。

Suddenly, buttons were replaced with a large responsive touchscreen interface.

突然之間，按鈕被反應靈敏的大型觸摸屏界面所取代。

People could now swipe, tap, scroll, zoom, and browse the web more efficiently than they could on a desktop.

現在，人們可以輕掃、輕點、滾動、縮放，比在臺式機上更高效地瀏覽網頁。

At the time, such features were unheard of.

在當時，這種功能聞所未聞。

Although it looked interesting, very few predicted just how quickly such a small device could envelop our lives.

雖然它看起來很有趣，但很少有人能預料到如此小巧的設備會如此迅速地籠罩我們的生活。

With each passing year, the phones got faster, the features grew, and the software exponentially improved.

隨著時間的推移，手機的速度越來越快，功能越來越多，軟件也成倍地改進。

Apps became useful, but then came the algorithms and feeds.

應用程序變得有用了，但算法和信息源隨之而來。

And before we knew it, most of us had entered a 2D virtual reality, a completely separate reality and view of the world, but through a screen.

在我們意識到這一點之前，我們中的大多數人已經進入了一個二維虛擬現實世界，一個完全獨立的現實世界，一個通過螢幕看到的世界。

This was powered by algorithms designed to keep your attention, and apps designed to trigger the dopamine responses in your brain.

這得益於專為保持你的注意力而設計的算法，以及專為觸發你大腦中多巴胺反應而設計的應用程序。

It sounds like a sci-fi film when put that way, but we all know this story by now.

聽起來像是一部科幻電影，但我們現在都知道這個故事了。

It was one of the main themes of the Netflix show, The Social Dilemma, a hallmark look into how algorithms rule our lives.

這也是 Netflix 節目《社交困境》的主題之一，該節目是研究算法如何主宰我們生活的標誌性節目。

And the people that made those algorithms knew what they were doing.

而制定這些算法的人知道他們在做什麼。

In 2008, when the true impact of smartphones was still a mystery,

2008 年，智能手機的真正影響還是個謎、

UCLA psychiatrist Gary Small began sounding the caution alarm.

加州大學洛杉磯分校精神病學家加里-斯莫爾開始敲響警鐘。

He was saying that heavy smartphone use could alter brain function by weakening the circuits needed for in-person interaction and reading non-verbal cues.

他是說，大量使用智能手機會削弱人際互動和閱讀非語言線索所需的迴路，從而改變大腦功能。

Remember, the iPhone was only one year old at this time.

請記住，此時的 iPhone 只有一年曆史。

At the time, his claims were called, quote,

當時，他的說法被稱為，引述如下

But it still couldn't be proved.

但還是無法證明。

Fast forward a decade and a half later, and smartphones and their cognitive effects are being re-examined.

十幾年過去了，智能手機及其對認知的影響正在被重新審視。

But what about the lesser-known stuff?

但那些鮮為人知的東西呢？

What other effects do smartphones have on the mind?

智能手機還會對大腦產生哪些影響？

Although there's still much to learn about the long-term cognitive impact, there is some scientific evidence that should make us pause.

儘管對認知的長期影響還有很多東西需要了解，但一些科學證據應該讓我們暫停一下。

If you've ever felt that phantom buzz, or feel anxious when you haven't checked your phone in a while, you don't need an expert to tell you that there's something strange at play.

如果你曾經感到過那種幻覺般的嗡嗡聲，或者在一段時間沒有查看手機時感到焦慮，你不需要專家來告訴你有什麼奇怪的東西在起作用。

What exactly are smartphones doing to our minds and personalities?

智能手機究竟對我們的思想和個性造成了什麼影響？

Let's take a look at the research.

讓我們來看看研究結果。

We're going to cover memory, addiction, cognitive function, and stress.

我們將討論記憶、成癮、認知功能和壓力。

Let's break them down.

讓我們來分析一下。

Back in the day, you had to memorize all your friends' numbers, or actually listen in maths class because your teachers said that you couldn't carry a calculator 24-7.

在過去，你必須記住所有朋友的數字，或者在數學課上認真聽講，因為老師說你不能全天候帶著計算器。

Cab drivers also back in the day had no GPS.

當時的計程車司機也沒有全球定位系統。

They had to know where they were going without stopping to check.

他們必須知道自己要去哪裡，而不需要停下來檢查。

They had to know all the streets.

他們必須熟悉所有的街道。

It turns out that exercising that mental muscle of memory has given cab drivers physically larger hippocampi.

事實證明，鍛鍊記憶這塊腦力肌肉能讓計程車司機的海馬體變得更大。

It's the memory centre of the brain, but also aids in learning and emotional processing.

它是大腦的記憶中樞，也有助於學習和情緒處理。

But now, today, we heavily rely on our devices as memory aids.

但如今，我們在很大程度上依賴於我們的設備作為記憶輔助工具。

But new research suggests that maybe this isn't a great sign.

但新的研究表明，這也許並不是一個好兆頭。

A 2021 study found that

2021 年的一項研究發現

There's been other studies with similar findings.

其他研究也有類似發現。

But unfortunately, there's even more.

但不幸的是，還有更多。

A meta-study of MRI scans of chronic smartphone users found that they have lower grey matter volumes in specific regions of the brain.

一項對長期使用智能手機的人進行核磁共振成像掃描的元研究發現，他們大腦特定區域的灰質體積較低。

This includes the anterior cingulate cortex, orbitofrontal cortex, fusiform gyrus, and parahippocampal regions.

這包括前扣帶回皮層、眶額皮層、紡錘形回和海馬旁區域。

While the research is still in its early stages, less grey matter usually means a higher risk of depression, schizophrenia, and dementia.

雖然研究仍處於早期階段，但灰質越少通常意味著患抑鬱症、精神分裂症和痴呆症的風險越高。

But remember, these are chronic smartphone users.

但請記住，這些都是智能手機的長期用戶。

But on that note, the cost of this might be an enormous increase in dementia.

不過，這樣做的代價可能是痴呆症患者大量增加。

Quote

報價

According to Professor Oliver Harded, even an over-reliance on GPSs could reduce the density of grey matter in the brain.

奧利弗-哈代德教授認為，即使過度依賴全球定位系統，也會降低大腦灰質的密度。

To combat the effects of hippocampus shrinkage, regular exercise has shown to increase grey matter and increase memory.

為了消除海馬體萎縮的影響，經常鍛鍊可以增加灰質，增強記憶力。

It's also good to try and remember directions where possible.

在可能的情況下，儘量記住方向也是不錯的選擇。

And generally, try to use your memory instead of your phone where practical.

一般來說，在可行的情況下，儘量使用內存而不是手機。

And if you still really just can't put your phone down, apps like Hippocamera can help.

如果你還是捨不得放下手機，Hippocamera 等應用程序可以幫到你。

Hippocamera is a really easy-to-use smartphone application that mimics how the brain supports memory.

Hippocamera 是一款非常簡單易用的智能手機應用程序，它模仿了大腦支持記憶的方式。

Specific behaviors also don't do our brains any favors.

特定的行為也不利於我們的大腦。

One of these is attempting to multitask.

其中之一就是試圖同時處理多項任務。

Interestingly, humans multitasking is a myth.

有趣的是，人類的多任務處理能力只是一個神話。

Only 2.5% of us can do it effectively.

只有 2.5% 的人能有效地做到這一點。

Catherine Price writes about this in her book

凱瑟琳-普賴斯在她的書中寫道

How to Break Up With Your Phone.

如何與手機分手

In particular, she warns about the dangers of continual partial attention.

她特別警告說，持續的片面關注會帶來危險。

It's checking your phone while mid-conversation or scrolling on social media while watching TV.

在交談時查看手機，或在看電視時滾動社交媒體。

Sound familiar?

聽起來耳熟嗎？

While we do this to attempt to be more productive, it harms our cognitive health.

雖然我們這樣做是為了提高工作效率，但卻損害了我們的認知健康。

In fact, trying to consistently multitask can actually hinder your ability to think deep and complex thoughts.

事實上，試圖持續進行多任務處理實際上會阻礙你進行深入和複雜思考的能力。

It also can create a false sense of urgency, which prevents our brain's ability to transfer information into long-term storage.

它還會造成一種虛假的緊迫感，阻礙我們的大腦將資訊長期儲存起來。

And from here, it becomes harder to accumulate memories.

從這裡開始，積累記憶變得更加困難。

In summary, every minute distracted by your phone is a lost minute in the here and now.

總之，被手機分心的每一分鐘都是在此時此地失去的一分鐘。

This can leave behind a trail of forgotten experiences and damage the ability to formulate deep and complex thoughts and long-term memories.

這會留下一連串被遺忘的經歷，損害形成深刻而複雜的思想和長期記憶的能力。

Moving on to number two, addiction.

接下來是第二點，上癮。

Now this detrimental effect is more commonly known, but did you know that nomophobia is the real fear of being away from one's phone?

現在，這種有害影響已廣為人知，但你知道 "手機恐懼症"（nomophobia）是一種真正害怕離開手機的情緒嗎？

For heavy users, a study by Dr. Larry Rosson, the author of The Distracted Mind, revealed what a lack of smartphone access can do.

對於重度用戶來說，《分心的心靈》一書的作者拉里-羅森博士的一項研究揭示了無法使用智能手機的後果。

Participants in the experiment were strapped to sweat and heat monitors as they read a passage.

實驗參與者在閱讀文章時被綁在汗液和熱量監測器上。

Their phones were out of reach, but they could hear text notifications flooding in.

他們的手機伸手不見五指，卻能聽到簡訊通知紛至沓來。

The result was a spike in anxiety and a drop in reading comprehension.

結果是焦慮感驟增，閱讀理解能力下降。

And this will affect more people as we're all using our smartphones more.

隨著我們越來越多地使用智能手機，這將影響更多的人。

Between 2019 and 2023, average mobile screen time shot up by 23%, from 2 hours and 56 minutes to 3 hours and 46 minutes.

從 2019 年到 2023 年，手機螢幕的平均使用時間將增加 23%，從 2 小時 56 分鐘增加到 3 小時 46 分鐘。

The average user now checks their phones 96 times per day.

現在，用戶平均每天查看手機 96 次。

Research from a peer-reviewed medical journal,

同行評審醫學雜誌上的研究、

Psychiatry Research Neuroimaging, confirms that excessive smartphone use presents itself a lot like addiction, weakening vital brain networks that control things like paying attention and stopping impulses.

精神病學研究神經影像學》證實，過度使用智能手機會使人上癮，削弱控制注意力和停止衝動的重要大腦網絡。

This leads to withdrawal symptoms and continued use despite negative consequences.

這就導致了戒斷症狀和不顧不良後果繼續使用。

There's a silent epidemic that we're neglecting.

我們忽視了一種無聲的流行病。

One can imagine the impact, albeit to varying degrees, on the 6.84 billion smartphone users worldwide.

可以想象，儘管程度不同，但對全球 68.4 億智能手機用戶的影響是不言而喻的。

When you factor in the amount of developing brains that are using the devices, what will be the end result?

如果把使用這些設備的正在發育的大腦數量計算在內，最終結果會是什麼呢？

As smartphone use increases each year, even the smartphone's creators are questioning the monster that they've unleashed.

隨著智能手機使用量的逐年增加，就連智能手機的創造者也在質疑他們釋放出的這頭怪獸。

Tony Fadell, who worked on the original iPhone team, says, quote,

曾在最初的 iPhone 團隊工作過的託尼-法戴爾（Tony Fadell）說，引用他的話、

As a side, I've done a full episode on the story of the people who created the iPhone if you're interested.

順便說一句，如果你感興趣，我已經做了一整集關於 iPhone 創造者的故事。

But zooming out, we can't blame the phone manufacturers.

但放大來看，我們不能責怪手機制造商。

If you've watched The Social Dilemma, you would have seen former tech employees expressing a sense of regret regarding the designs of social media apps.

如果你看過《社交困境》，就會看到前技術員工對社交媒體應用程序的設計表示遺憾。

We are increasingly glued to our phones.

我們越來越離不開手機。

Just look at this 30 seconds we filmed outside Oxford Circus earlier today.

請看我們今天早些時候在牛津廣場外拍攝的 30 秒鐘。

All the white flashes are the phones people are on.

所有的白色閃光都是人們正在使用的手機。

So we've left them in that room.

所以我們把他們留在了那個房間裡。

We've said we've left a camera on record to film them getting on.

我們說過，我們已經留下了一臺攝影機，記錄下他們上路的過程。

And now we're just going to leave them there and see how many times they look at their phone.

現在我們就把他們留在那裡，看看他們看手機的次數。

Harry, you got your phone out after three minutes.

哈里，三分鐘後你就把手機拿出來了。

Is that a surprise to you?

你對此感到驚訝嗎？

It is. It is a surprise to me actually because I didn't think I used technology that often.

的確如此。事實上，這讓我很驚訝，因為我覺得自己並不經常使用技術。

I didn't think I was that dependent on it.

我沒想到自己會那麼依賴它。

I'm surprised I lost in four minutes.

我很驚訝我在四分鐘內就輸了。

The role of addictive design in social media has been well documented.

令人上癮的設計在社交媒體中的作用已被充分證明。

Casino-like features like pull to refresh mimic slot machines and exploit the pleasure of anticipating rewards.

類似賭場的功能，如 "拉動刷新"，模仿老虎機，利用期待獎勵的樂趣。

And interestingly, this can trigger larger dopamine spikes than the rewards themselves.

有趣的是，這會引發比獎勵本身更大的多巴胺峰值。

There's also infinite scrolling and autoplay to lull a user into mindless behaviour.

此外，還有無限滾動和自動播放功能，讓用戶沉浸在無意識的行為中。

But a silver lining is that since 2018

但一線希望是，自 2018 年以來

Apple and Google have built digital wellbeing features into their phones to prevent overuse.

蘋果和谷歌在手機中內置了數字健康功能，以防止過度使用。

So the tools are there.

是以，工具是存在的。

People just have to use them.

人們只需使用它們。

A 2022 study found that our reading comprehension declines when we read from a screen even if the text is exactly the same as it is on paper.

2022 年的一項研究發現，當我們從螢幕上閱讀時，即使文字與紙上完全相同，我們的閱讀理解能力也會下降。

The chart you see now shows reading comprehension scores.

您現在看到的圖表顯示的是閱讀理解得分。

The red is reading from paper while the blue is reading from a phone.

紅色為紙質閱讀，藍色為手機閱讀。

In addition, as mentioned at the top of this episode, the mere presence of your smartphone in the same room lowers your ability to focus, remember and solve problems.

此外，正如本集開頭提到的，只要智能手機出現在同一個房間裡，就會降低你的注意力、記憶力和解決問題的能力。

The phone doesn't even have to be switched on.

手機甚至無需開機。

Researchers at the University of Chicago call this brain drain.

芝加哥大學的研究人員稱之為人才外流。

It happens because the human brain has a limited capacity to process information, meaning we have to prioritise what we want to focus on.

出現這種情況是因為人腦處理資訊的能力有限，這意味著我們必須對想要關注的內容進行優先排序。

When your phone is nearby, it competes for cognitive resources and your brain must work extra hard to resist its temptation.

當你的手機就在附近時，它就會爭奪你的認知資源，你的大腦必須加倍努力才能抵禦它的誘惑。

This sabotages your concentration on other tasks.

這會破壞你對其他任務的專注。

So let's look at the experiment.

讓我們來看看這個實驗。

It's remarkable.

這是了不起的。

Quote,

引用、

The researchers asked participants to either put their phones next to them so they were visible, like on a desk, nearby and out of sight, like in a bag or pocket, or in another room.

研究人員要求參與者要麼把手機放在身邊讓人看到（比如放在桌子上），要麼放在附近讓人看不到（比如放在包裡或口袋裡），要麼放在另一個房間裡。

Participants then completed a series of tasks to test their abilities to process and remember information, their problem solving and their focus.

隨後，參與者完成了一系列任務，以測試他們處理和記憶資訊的能力、解決問題的能力以及專注力。

They were found to perform far better when their phones were in another room instead of nearby, whether visible, powered on or not.

他們發現，當手機在另一個房間而不是附近時，無論是否可見、是否開機，他們的表現都要好得多。

That held true even though most of the participants claimed not to be consciously thinking about their devices.

儘管大多數參與者都聲稱自己並沒有有意識地去考慮他們的設備，但這一點依然成立。

End quote.

引用完畢。

So it's an effect that happens even though we don't notice it.

是以，即使我們沒有注意到，它也會產生影響。

Quite fascinating.

相當迷人。

And finally,

最後

Number 4

第 4 號

Stress

壓力

Smartphones aren't just changing our behaviour, they're affecting human biology and the health risks can get pretty serious.

智能手機不僅改變了我們的行為，還影響著人類的生物學，其健康風險可能相當嚴重。

Endocrinologist Robert Lustig warns that smartphone notifications have turned us all into Pavlov's dogs, training our brains to be in a constant state of fear and stress.

內分泌學家羅伯特-盧斯蒂格警告說，智能手機的通知把我們都變成了巴甫洛夫的狗，訓練我們的大腦持續處於恐懼和壓力狀態。

Here's how it happens.

事情是這樣的

1.

1.

Neurons in the prefrontal cortex are altered after exposure to a flood of neurotransmitters.

前額葉皮層的神經元在接觸大量神經遞質後會發生改變。

One common trigger of neurotransmitters to flood the brain is the anticipation of rewards, like the UI on Instagram.

神經遞質充斥大腦的一個常見誘因是對獎勵的期待，比如 Instagram 上的 UI。

2.

2.

This can cause our prefrontal cortex, the brain's decision-making hub and emotional control centre, to go completely haywire and even shut down.

這會導致我們的前額葉皮質（大腦的決策樞紐和情緒控制中心）完全失控，甚至關閉。

And 3.

和 3.

When the prefrontal cortex shuts down, the amygdala, responsible for emotional regulation, takes over, inducing stress and panic.

當前額葉皮層關閉時，負責情緒調節的杏仁核就會接管，從而引發壓力和恐慌。

When our prefrontal cortex is overworked in this state, one's self-control can take a hit.

當我們的前額葉皮質在這種狀態下過度工作時，人的自控力就會受到打擊。

Then to add to the pile, there's the information that we receive from social media, from doom-scrolling to the creation of young hypochondriacs on TikTok self-diagnosing themselves into oblivion.

此外，我們還從社交媒體上接收到各種資訊，從末日滾動到 TikTok 上年輕的臆想症患者自我診斷，讓人忘乎所以。

The answer is yes, you have trauma.

答案是肯定的，你有心理創傷。

Procrastination is actually a short-term coping tool to avoid feeling anxiety or dread.

拖延實際上是一種短期應對工具，用來避免感到焦慮或恐懼。

A popular type of video on TikTok is five things you might not realise were a mental disorder, and it's really generic things like biting your nails or fidgeting or being a people pleaser.

TikTok 上最流行的視頻類型是 "你可能意識不到的五種心理障礙"，其實就是咬指甲、煩躁不安或喜歡取悅他人等普通的事情。

I just need to take an anxiety nap.

我只是需要打個焦慮的盹。

Can you wake me up in, like, 30 minutes?

你能在30分鐘內叫醒我嗎？

I'm, like, not well.

我好像不舒服

In a lot of this discussion, the problem isn't with the smartphones themselves, but social media use.

在很多討論中，問題並不在於智能手機本身，而在於社交媒體的使用。

And this was solidified by a 2023 global study of over 50,000 participants.

2023 年對 50,000 多名參與者進行的一項全球研究證實了這一點。

But we have to stay level-headed.

但我們必須保持冷靜。

There's research to suggest that about 30 minutes of daily social media is actually beneficial, but going past about an hour can be detrimental.

有研究表明，每天使用社交媒體 30 分鐘左右實際上是有益的，但超過一個小時左右就會有害。

One of the most impactful outcomes of smartphones has been the way we consume daily news.

智能手機最有影響力的成果之一就是我們消費日常新聞的方式。