Maybe you've caught yourself in the middle of an Instagram marathon, wondering where the last two hours went.

也許你正沉浸在 Instagram 馬拉松中，不知道過去的兩個小時去了哪裡。

We're talking about something that secretly affects many of us.

我們談論的是暗中影響我們許多人的事情。

Brain rot.

大腦腐爛

Brain rot isn't some scary disease from a horror movie.

腦腐病並不是恐怖電影中的可怕疾病。

It's what happens when you spend too much time on mindless activities, like scrolling through social media, binge-watching videos, or endlessly clicking on clickbait.

當你把過多的時間花在無意識的活動上，比如滾動瀏覽社交媒體、狂看視頻或無休止地點擊點擊廣告時，就會出現這種情況。

You know that feeling when you've watched so many TikToks that you start dreaming in 15-second clips?

你知道當你看了太多 TikToks，以至於開始用 15 秒的片段做夢時的那種感覺嗎？

That's brain rot creeping in.

這就是大腦腐爛的表現。

Picture this.

想象一下

It's a typical Tuesday afternoon, and you're trying to study for an upcoming exam.

這是一個典型的週二下午，你正在努力複習即將到來的考試。

Your textbooks are spread out, you have a nice cup of coffee, and your laptop is ready.

你的課本攤開了，你有一杯香濃的咖啡，你的筆記本電腦也準備好了。

You're determined to make this study session count.

你下定決心要讓這次自習變得有意義。

Just as you're about to dive into chapter three, your phone buzzes.

正當你準備進入第三章時，你的手機響了。

It's a message from a friend with an Instagram reel that looks hilarious.

這是一條來自朋友的消息，他在 Instagram 上的卷軸看起來很搞笑。

You think, I'll just check it out for a quick laugh.

你想，我就去看看，順便笑一笑。

You open Instagram and watch the reel, but then you swipe up to see the next reel, and the next, and the next.

你打開 Instagram，觀看卷軸，然後向上滑動，查看下一個卷軸，再下一個，再下一個。

Before you know it, you're deep into the Instagram reel rabbit hole.

不知不覺中，你就進入了 Instagram 卷軸的兔子洞。

You've watched a dancing dog, a cooking hack you'll probably never try, and a prank video that has you in stitches.

你看過一隻跳舞的狗、一個你可能永遠不會嘗試的烹飪技巧，還有一個讓你忍俊不禁的惡作劇視頻。

Time flies when you're having fun, right?

玩得開心，時間就會過得飛快，不是嗎？

You glance at the clock and realize an hour has gone by.

你看了一眼時鐘，發現已經過去了一個小時。

One whole hour.

整整一個小時

Your textbooks are still lying there untouched, the coffee is now cold, and you can't remember what you were supposed to be studying in the first place.

你的課本還躺在那裡沒動過，咖啡已經涼了，你也不記得自己當初應該學習什麼。

That's brain rot in action.

這就是大腦腐爛的表現。

You try to get back into your study groove, but it's hard to focus.

你試圖重新進入學習狀態，但很難集中精力。

Did you know it takes about 20 minutes to regain full focus after a distraction?

你知道分心後需要 20 分鐘才能重新完全集中精力嗎？

Every time you pick up your phone, you're setting yourself back even further.

每次拿起手機，都會讓自己退步更多。

This scenario doesn't just affect your study session.

這種情況不僅會影響你的學習。

It starts to spill over into the rest of your day.

它開始蔓延到你一天的其他時間。

You decide to take a break from studying and grab some lunch.

你決定暫停學習，吃點午飯。

While you're eating, you absent-mindedly scroll through your phone again, this time on YouTube.

吃飯的時候，你又心不在焉地翻看著手機，這次是 YouTube。

By the time you finish your lunch, another hour has passed.

等你吃完午飯，又一個小時過去了。

You were supposed to go for a jog to clear your mind and get some exercise, but now you're feeling sluggish and unmotivated.

你本該去慢跑，以理清思緒，鍛鍊身體，但現在你卻感到疲憊不堪，提不起精神。

You decide to skip the jog and just chill on the couch for a bit.

你決定不去慢跑，就在沙發上休息一會兒。

You turn on Netflix and start watching a new series.

你打開 Netflix，開始觀看新的連續劇。

Three episodes later, you realize the entire afternoon has slipped away.

三集之後，你會發現整個下午的時間都溜走了。

The next morning, you wake up feeling groggy.

第二天早上，你醒來時感覺昏昏沉沉。

You didn't get enough sleep because you stayed up late trying to make up for lost time.

你睡眠不足，因為你熬夜試圖彌補失去的時間。

You drag yourself out of bed, already dreading the day ahead, and the cycle continues.

你拖著疲憊的身軀從床上爬起來，已經開始害怕未來的一天，而這樣的循環還在繼續。

This might sound dramatic, but studies have shown that excessive use of the internet and social media can lead to cognitive overload.

這聽起來可能有些誇張，但研究表明，過度使用互聯網和社交媒體會導致認知超載。

Our brains aren't designed to handle the constant barrage of information we get online.

我們的大腦並不是為了處理不斷從網上獲取的大量資訊而設計的。

It's like trying to drink from a fire hose.

這就像試圖從消防水龍頭裡喝水一樣。

Too much, too fast.

太多，太快。

Research indicates that heavy internet users show less activity in areas of the brain associated with decision-making and impulse control.

研究表明，大量使用互聯網的人大腦中與決策和衝動控制有關的區域活動較少。

This means that spending too much time online can actually change the way your brain works, making it harder to think clearly and make good decisions.

這意味著，花太多時間上網實際上會改變大腦的工作方式，使其更難清晰思考和做出正確的決定。

Additionally, people who use social media excessively tend to have higher levels of anxiety and depression.

此外，過度使用社交媒體的人往往焦慮和抑鬱程度更高。

Every like, comment, and notification triggers a release of dopamine, the same chemical that's released when you eat your favorite food or win a game.

每一個贊、評論和通知都會觸發多巴胺的釋放，這種化學物質與你吃到喜歡的食物或贏得遊戲時釋放的一樣。

It feels good, so you keep coming back for more.

這種感覺很好，所以你會繼續來找它。

But here's the catch.

但問題是

The more you use social media, the more you need to feel that same level of satisfaction.

您使用社交媒體越多，就越需要獲得同樣的滿足感。

It's like a drug.

這就像毒品一樣。

Over time, your brain gets used to the constant hits of dopamine, and you start needing more and more to feel the same effect.

隨著時間的推移，你的大腦會習慣於多巴胺的持續衝擊，你開始需要越來越多的多巴胺來感受同樣的效果。

This can lead to a kind of digital dependence, where you're constantly checking your phone, looking for the next hit.

這可能會導致一種數字依賴，讓你不停地查看手機，尋找下一個熱點。

You start comparing yourself to others, thinking, why does their life look so much better than mine?

你開始拿自己和別人比較，想：為什麼他們的生活看起來比我的好得多？

Spoiler alert.

劇透警報

It's not.

不是這樣的。

People only post the highlights, the good moments.

人們只發布精彩片段和美好時光。

It's like comparing your behind-the-scenes to someone else's highlight reel.

這就好比拿自己的幕後花絮與別人的精彩鏡頭相比。

Social media is a master at destroying your attention span.

社交媒體是摧毀你注意力的高手。

Think about it.

想想看

You're reading an article on your phone, and a notification pops up.

您正在用手機閱讀文章，突然彈出一個通知。

You check it, respond to a message, maybe like a couple of posts, and by the time you go back to the article, you've forgotten what you were reading.

你查看它，回覆一條資訊，也許喜歡幾篇文章，當你回到文章時，你已經忘記了自己在讀什麼。

This constant interruption trains your brain to be easily distracted.

這種持續的干擾會訓練你的大腦，使其容易分心。

Ironically, social media can make you feel more isolated.

具有諷刺意味的是，社交媒體會讓你感到更加孤獨。

Sure, you're connected to hundreds of people, but how many of those connections are meaningful?

當然，你與成百上千的人建立了聯繫，但其中有多少聯繫是有意義的呢？

Studies have shown that the more time you spend on social media, the more likely you are to feel lonely.

研究表明，在社交媒體上花費的時間越多，就越容易感到孤獨。

You're replacing real-life interactions with virtual ones, and that's just not the same.

你用虛擬互動取代了現實生活中的互動，這是不一樣的。

Humans are wired for face-to-face contact, for hearing someone's voice, and seeing their expressions.

人類的天性是喜歡面對面的接觸，喜歡聽到別人的聲音，看到別人的表情。

Okay, enough doom and gloom.

好了，不說這些了。

Let's talk about how to keep our brains sharp and healthy.

讓我們來談談如何保持大腦的敏銳和健康。

Trust me, it's not all bad news.

相信我，這不全是壞消息。

We can outsmart brain rot with a few fun and practical steps.

我們可以通過一些有趣而實用的步驟來戰勝腦部腐爛。

You know that feeling when you're scrolling through Instagram and see your high school friends' vacation photos from Bali, the one who always looks like they've just stepped out of a travel magazine, while you're sitting on your couch in sweatpants, surrounded by empty snack wrappers?

你知道那種感覺嗎？當你瀏覽 Instagram 時，看到你的高中同學在巴厘島度假的照片，她們看起來總是像剛從旅遊雜誌上走下來，而你卻穿著運動褲坐在沙發上，被空空的零食包裝紙包圍著。

Total mood killer, right?

心情殺手，對吧？

Here's what you need to do.

您需要這樣做

Unfollow those accounts that make you feel like a potato.

取消關注那些讓你覺得自己像個洋芋的賬戶。

Seriously, you don't need to see Karen's perfect family pics, or Jeff's insane six-pack abs every day.

說真的，你不需要每天都看到凱倫完美的家庭照片，或者傑夫瘋狂的六塊腹肌。

Instead, fill your feed with stuff that actually makes you happy.

取而代之的是，用真正能讓你開心的東西來填充你的信息流。

Call a friend.

打電話給朋友

Go for a walk.

出去走走

Join a club.

加入俱樂部

Do things that actually make you feel connected.

做一些真正能讓你感到自己與他人有聯繫的事情。

Picture this.

想象一下

You're at a coffee shop, and instead of being glued to your phone, you strike up a conversation with the person next to you.

在咖啡館裡，你不會一直盯著手機，而是和旁邊的人聊起天來。

Maybe they're reading the same book you love, or they have a cute dog with them.

也許他們在讀你喜歡的同一本書，也許他們帶著一隻可愛的小狗。

Instant connection, right?

瞬間連接，對嗎？

Or how about joining a local club?

或者加入當地俱樂部如何？

Sure, it might feel a bit awkward at first, kind of like the first day of school all over again, but soon enough, you'll look forward to these meetings, sharing laughs, and making new memories.

當然，一開始可能會覺得有點尷尬，有點像重回學校的第一天，但很快，你們就會期待這些聚會，分享歡笑，留下新的回憶。

Trust me, social media can't replace the feeling of a real human connection.

相信我，社交媒體無法取代真正的人際交往。

Remember the last time you had a deep conversation with a friend over coffee?

還記得你上一次與朋友喝咖啡進行深入交談是什麼時候嗎？

That feeling of being truly understood and connected?

那種被真正理解和聯繫的感覺？

You won't get that from liking a post or sharing a meme.

喜歡一個帖子或分享一個備忘錄是不會有這種效果的。

Engage in activities that require your full attention, and bring you joy, like reading a book, playing a sport, or picking up a new hobby.

參與需要你全神貫注並能給你帶來快樂的活動，比如看書、運動或培養新的愛好。

Anyway, that's all.

就這樣吧。

Thank you for watching.

感謝您的收看。

Love you guys.

愛你們