Name: 如何停止 Doom Scrolling | 戒掉社交媒體癮的祕訣？ (How to Stop Doom Scrolling | tips to break your social media addiction ?)
Uploaded: 2024-09-30T15:25:53.000Z
Duration: 15 min 58 s

動名詞

You're on social media and you keep scrolling and scrolling your feed.

你在社交媒體上不停地滾動瀏覽。

Other times you're just doing it out of habit, searching for something to entertain you for another brief moment.

其他時候，你只是出於習慣，尋找一些東西來娛樂你短暫的時光。

You have no idea how much time has passed by and you're starting to feel sluggish.

你不知道時間已經過去了多久，你開始感到疲憊不堪。

You're in a daze and somehow you can't stop scrolling.

你昏昏沉沉，不知為何卻無法停止滾動。

When you do stop, you check the time and one, two, or even three hours have gone by.

當你停下來的時候，看看時間，一個、兩個甚至三個小時已經過去了。

And you're like, what the heck have I been doing this entire time?

你會想，我這段時間到底在做什麼？

Social media is designed to keep us engaged.

社交媒體的目的是讓我們參與其中。

It's designed to make us stay on the app for as long as possible.

這樣做的目的是讓我們儘可能長時間地停留在應用程序上。

By giving us quick dopamine hits, we've become addicts to the immediate gratification that social media provides.

社交媒體給我們帶來快速的多巴胺刺激，讓我們沉迷於社交媒體提供的即時滿足感。

Post after post, our brain is exposed to so much information and a skewed view of reality via this tiny little screen.

通過這個小小的螢幕，我們的大腦接觸到了大量的資訊和對現實的歪曲看法。

It's amazing the damage that social media can do to our minds and mental health, like breeding insecurities and comparison, or shortening our attention spans and making it harder for us to focus on deep work.

社交媒體對我們的思想和心理健康造成的傷害是驚人的，比如滋生不安全感和攀比心理，或者縮短我們的注意力，讓我們更難專注於深層次的工作。

If you found yourself spending way too much time on social media, this video is for you.

如果你發現自己在社交媒體上花費了太多時間，那麼這段視頻就是為你準備的。

I'll be sharing six tips to help you kick your social media habit and stop doom scrolling once and for all.

我將分享六條建議，幫助你戒掉社交媒體的習慣，徹底杜絕垃圾資訊。

Before I get into the tips, I want to shout out today's sponsor.

在介紹小貼士之前，我想先大聲宣佈今天的贊助商。

So thank you to BetterHelp for sponsoring this video.

If you're struggling with your mental health, whether it's social media related or something else, consider trying therapy.

如果你在心理健康方面遇到困難，無論是與社交媒體有關還是其他，都可以考慮嘗試治療。

BetterHelp is the world's largest therapy service and it's 100% online.

BetterHelp 是世界上最大的治療服務機構，100% 在線服務。

Healing is a journey and therapy is all about deepening your awareness and understanding of yourself.

治療是一段旅程，而治療就是要加深你對自己的認識和了解。

It's helpful to get a third person's point of view on your thoughts because sometimes they help you see things that you can't see.

從第三者的角度來看待你的想法很有幫助，因為有時他們會幫你看到自己看不到的東西。

It's also nice to get an outlet to express your thoughts and emotions and heal from any negative beliefs or patterns that have held you back.

有一個出口來表達自己的想法和情緒，並治癒那些阻礙自己前進的負面信念或模式，這也是一件好事。

With BetterHelp, you can tap into a network of over 25,000 licensed and experienced therapists who can help you with a wide range of issues.

通過 BetterHelp，您可以利用由 25,000 多名持證且經驗豐富的治療師組成的網絡，他們可以幫助您解決各種問題。

To get started, just answer a few questions about your needs and preferences and BetterHelp will match you with the right therapist from their network.

要開始使用，只需回答幾個有關您的需求和偏好的問題，BetterHelp 就會從他們的網絡中為您匹配合適的治療師。

You can then talk to your therapist via text, chat, phone, or video call.

然後，您可以通過簡訊、哈拉、電話或視頻通話與治療師交談。

You can message them anytime and schedule live sessions whenever it's convenient for you.

您可以隨時給他們留言，也可以在方便的時候安排直播課程。

BetterHelp is more flexible and affordable than in-person therapy and you can also switch therapists at no additional charge.

與面對面治療相比，BetterHelp 更靈活、更實惠，您還可以免費更換治療師。

Get 10% off your first month at betterhelp.com slash Aileen.

登錄 betterhelp.com slash Aileen，第一個月可享受 10% 折扣。

I'll also have the link down below so you can check it out.

我還會在下面提供鏈接，以便您查看。

Alright, let's get into how to stop your doom scrolling habit.

好了，讓我們來談談如何戒掉滾動的習慣。

The first tip I have for you is to swap out your habit.

我給你的第一個建議是改變你的習慣。

So you first want to become aware of when you find yourself scrolling on social media.

是以，你首先要意識到自己什麼時候會在社交媒體上滾動。

For me, I tend to do a lot of scrolling in the morning.

就我而言，我往往會在早上進行大量的滾動瀏覽。

That's a bad habit, just waking up, taking my phone, and you just start scrolling social media, kind of to help you wake up.

這是個壞習慣，一覺醒來，拿起手機，就開始瀏覽社交媒體，以幫助自己清醒。

Sometimes I also find myself scrolling when I'm taking a break from work, so I just open a social media app like, Hey, I wonder what's there?

有時，我也會在工作休息時打開社交媒體應用，"嘿，不知道有什麼？

And then you just end up scrolling for way too long.

So notice when you're doing this and then start to swap out the habit for something just as fun, just as energizing, if not more than what you were searching for.

所以，當你這樣做的時候，請注意你的習慣，然後開始把它換成同樣有趣、同樣讓人充滿活力的東西，如果不是比你正在尋找的東西更有趣的話。

So for example, with the waking up example, the scrolling is a way for me to kind of wake up.

是以，以 "醒來 "為例，滾動是我喚醒自己的一種方式。

So if you are in the same boat, do something else that also helps you wake up without social media.

所以，如果你也有同樣的煩惱，那就做一些其他的事情，在沒有社交媒體的情況下也能幫助你清醒過來。

So a way that I really enjoy doing is starting to play good music right when I wake up and letting the music kind of energize your body.

是以，我非常喜歡做的一件事就是，一起床就開始播放好聽的音樂，讓音樂為你的身體注入活力。

It just starts your day on such better vibes.

它能讓你的一天開始得更美好。

There are so many different wake up and morning playlists that you can find on Spotify.

您可以在 Spotify 上找到許多不同的起床和晨間播放列表。

I made my own personal wake up playlist a few years ago because I really love listening to big band jazz.

幾年前，我製作了自己的起床播放列表，因為我非常喜歡聽大樂隊爵士樂。

It just makes me feel so big and fun and it makes the day feel really grand.

這讓我覺得自己很偉大、很有趣，也讓我覺得這一天真的很盛大。

If you also find yourself scrolling while you're taking a break, you can also turn to music instead, or you can do things like take a dance break, go for a walk, find a way to give yourself what you were originally looking for, which was some sort of break, some way to energize yourself, kind of switch into a new frame of thinking.

如果你在休息時也發現自己在滾動，你也可以用音樂來代替，或者你可以做一些事情，比如跳跳舞、散散步，想辦法讓自己得到你最初想要的東西，那就是某種休息，某種讓自己充滿活力的方式，一種轉換到新思維框架的方式。

And you can do that without social media.

沒有社交媒體也能做到這一點。

你還可以用很多其他方式做到這一點。

所以，讓我們開始交流想法吧。

Comment down below with what you plan to swap out your habit of scrolling for.

請在下面評論您打算用什麼來改變滾動的習慣。

So instead of reaching for your phone or social media, what else are you going to do instead?

那麼，與其伸手去拿手機或社交媒體，你還會做什麼呢？

下一個提示是，眼不見，心不煩。

所以，基本上，把手機收起來吧。

So if you find yourself reaching for your phone, spending hours scrolling on social media, one thing you can do is just put your phone away, put it in a drawer in a different room, especially if you need to get work done.

是以，如果你發現自己伸手去拿手機，花幾個小時在社交媒體上滾動，你可以做的一件事就是把手機收起來，放在不同房間的抽屜裡，尤其是當你需要完成工作時。

This is really helpful if you need to study or work or just focus.

如果您需要學習、工作或集中精力，這確實很有幫助。

Literally, put your phone on silent and place it hidden, somewhere out of sight, out of mind.

從字面上理解，把手機調成靜音，藏起來，放在看不見、想不起來的地方。

If you have the habit of scrolling your phone in the morning, another thing you can try is putting your phone in another room when you are sleeping so that when you wake up, your phone is not there.

如果你有在早上滾動手機的習慣，你可以嘗試另一個辦法，就是在睡覺時把手機放在另一個房間，這樣當你醒來時，手機就不在那裡了。

You don't immediately reach for it and subconsciously just open your apps and start scrolling.

你不會立即伸手去拿，而是下意識地打開應用程序開始滾動。

Even I don't do this, but I have heard that it's life-changing for some people.

即使我不這樣做，但我聽說這對某些人來說會改變生活。

And if you're thinking about like, oh, what do I use for an alarm?

如果你在想，哦，我該用什麼做鬧鐘呢？

Or if you have something like those smart speakers, you can tell it to set an alarm at a certain time for you so that you don't need your phone to wake you up.

或者，如果你有類似智能揚聲器的東西，你可以告訴它在某個時間為你設置鬧鐘，這樣你就不需要手機來叫醒你了。

如果您出門在外，這一建議也同樣適用。

So if you're out at a restaurant with your friends or family, try not to have your phone on the table.

是以，如果您和朋友或家人在餐廳用餐，儘量不要把手機放在桌子上。

I think a lot of times people leave their phone in view and they end up scrolling and checking it when they feel bored, just because they need something to do.

我認為，很多時候人們會把手機放在視線範圍內，當他們感到無聊時，就會滾動查看手機，這只是因為他們需要找點事情做。

So practice just being present in the real world.

是以，要在現實世界中練習 "存在感"。

Pay attention to the sounds, what's happening.

下一個技巧是設置應用程序限制。

So this is something that is a feature on phones now, where you can set limits for how long you allow yourself to spend on an app.

是以，這是現在手機上的一項功能，你可以設置允許自己在某個應用程序上花費多長時間的限制。

So I set an hour maximum per day that I'm allowed to browse Instagram and TikTok, Twitter, just any social media.

是以，我規定每天最多隻能瀏覽 Instagram、TikTok、Twitter 等社交媒體一小時。

Even though it's really easy to cancel this limit when you want to browse longer, I feel that the notification is really helpful.

雖然當你想瀏覽更長的時間時，取消這個限制非常容易，但我覺得這個通知真的很有幫助。

It helps you become aware like, oh, I've reached my limit of one hour for today.

它能幫助你意識到，哦，我今天的一小時上限已經到了。

And then it's up to me to decide whether I want to stick to my goal or not.

然後由我決定是否要堅持自己的目標。

But at the very least, it helps me become aware of how long I'm on an app.

但至少，它能讓我意識到我在一個應用程序上停留了多長時間。

Another thing that I do on the iPhone, there's something called downtime, where you can set certain times where everything kind of shuts off.

我在 iPhone 上做的另一件事是，有一種叫 "停機時間 "的東西，你可以設置特定的時間，讓一切都關閉。

My browser shuts off, my social media apps shut off.

我的瀏覽器關閉了，社交媒體應用程序也關閉了。

You can choose which apps you want to keep on and which apps you want to limit.

您可以選擇保留哪些應用程序，限制哪些應用程序。

So I turn everything off at 11pm because my personal goal is to get off my phone, get off social media, and don't look at anything from 11pm and onwards, because I want to start winding down and getting ready for bed.

是以，我在晚上 11 點關閉所有設備，因為我的個人目標是關閉手機，關閉社交媒體，從晚上 11 點開始不看任何東西，因為我想開始放鬆，準備上床睡覺。

I don't want to be all wired and have all this new information in my brain before I sleep.

我不想在睡覺前，腦子裡全是新資訊。

Because social media apps are designed to keep us on the app for as long as possible, we need to put in these limits to break us out of that system, because it's not as easy as willpower, you know?

因為社交媒體應用程序的設計目的就是讓我們儘可能長時間地使用該應用程序，所以我們需要設置這些限制，讓我們從這個系統中解脫出來，因為這並不像意志力那麼容易，你知道嗎？

So you need to have things that wake you up out of the zone so that you can go back to living your life in the present.

是以，你需要一些能喚醒你的東西，讓你走出 "禁區"，從而回到 "當下 "生活。

The next tip I have for you is to delete apps that aren't serving you.

我給你的下一個建議是刪除不適合你的應用程序。

So if being on an app is making you feel worse about yourself, if you find that it's really destructive to yourself and your well-being, delete it.

是以，如果使用某個應用程序讓你自我感覺越來越差，如果你發現它真的對你自己和你的健康具有破壞性，那就刪除它吧。

The whole point is, our tools are supposed to enhance our lives and make our lives better.

問題的關鍵在於，我們的工具本應改善我們的生活，讓我們的生活更美好。

So if it's not making your life any better, get rid of it.

所以，如果它不能讓你的生活變得更好，那就扔掉它。

See how it feels to live life without the app.

看看沒有應用程序的生活是什麼感覺。

It might be hard because all your friends are on it.

這可能很難，因為你所有的朋友都在玩。

You want to know what's going on, but just try it out.

你想知道發生了什麼，但只要試一試就知道了。

I can assure you that after you get over that hump, it will feel good and you'll notice how much more present you can be with the people in your life, because you don't have this distraction happening.

我可以向你保證，當你克服了這個障礙之後，你會感覺很好，你會發現你和生活中的人在一起的時候會更有存在感，因為你不會再分心了。

I have a few friends that completely got off social media and they're just happily living their lives.

我有幾個朋友完全脫離了社交媒體，他們只是快樂地過著自己的生活。

All they do is keep in touch with their friends through texting and calling and seeing people in person, kind of like the old days, right?

他們所做的就是通過發短信、打電話和親自見面與朋友保持聯繫，有點像過去的日子，對嗎？

Because social media is a big part of my job, I can't completely delete the app, which is why I have to put those time limits and stuff.

因為社交媒體是我工作的重要組成部分，我不能完全刪除應用程序，這就是為什麼我必須設置時間限制之類的東西。

But even for me, there was a time where I, for example, deleted Twitter for like six months because it was just so bad for my mental health to keep seeing news after news and just so much information for my brain.

但即使對我來說，也有一段時間，比如說，我刪掉了 Twitter 差不多有六個月之久，因為不停地看到一條又一條的新聞，對我的精神健康實在是太糟糕了，我的大腦要承受太多的信息量。