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。

Sometimes you're actually entertained.

有時候，你真的會被逗樂。

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.

感謝 BetterHelp 贊助本視頻。

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.

然後，你就會滾動太久。

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。

You can do that in so many other ways.

你還可以用很多其他方式做到這一點。

So let's start sharing ideas.

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？

The next tip, out of sight, out of mind.

下一個提示是，眼不見，心不煩。

So basically, put your phone away.

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？

Just use a traditional alarm.

使用傳統鬧鐘即可。

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。

This tip also applies if you are out.

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。

Just put your phone away.

把手機收起來

That will help you become more present.

這會讓你變得更有存在感。

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"。

You know, don't look at your phone.

別看手機。

Look at your environment.

看看你所處的環境。

Pay attention to the sounds, what's happening.

注意聲音和正在發生的事情。

Just be in real life for a moment.

就在現實生活中待一會兒吧。

The next tip is to set app limits.

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。

And it's okay either way.

不管怎樣都沒關係。

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。

It's not worth it.

這不值得。

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。

Go on a social media detox.

遠離社交媒體

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。

I just started feeling really frazzled.

我剛開始感到非常焦慮。

It became a very bad habit to scroll that at night.

晚上滾動這些東西成了一個非常不好的習慣。

So deleting that and instead using that time that I would have spent scrolling on something healthier, like exercising at home, that really shifted my life in the past year.

是以，我刪除了這些內容，轉而利用這些時間來做一些更健康的事情，比如在家鍛鍊，這真的改變了我過去一年的生活。

The next tip I have for you is to go deeper and pinpoint the real issue why you spend time scrolling.

我給你的下一個建議是深入思考，找出你花時間滾動的真正原因。

So this gets more reflective.

是以，這一點變得更加具有反思性。

Instead of just blocking things on the surface, like all the tips before, this goes deep.

這不是像之前的所有提示一樣，只是在表面上進行阻止，而是深入到了深處。

You want to reflect on why you find yourself scrolling, why you reach for the phone.

你要反思為什麼你會發現自己在滾動，為什麼你會拿起手機。

So I find that most of the times, it's because we want to avoid something.

所以我發現，大多數時候，這是因為我們想避免一些事情。

Most of the time we are, you know, distracting ourselves on purpose because we're running away from something, whether you're running away from your responsibilities, whether you're just running away from your problems in life.

大多數時候，我們故意分散注意力，是因為我們在逃避什麼，不管你是在逃避責任，還是在逃避生活中的問題。

Social media is a way for us to numb ourselves, to escape into another world, to focus on something outside of ourselves so that we can forget about our responsibilities and our problems.

社交媒體是我們麻木自己、逃避到另一個世界、關注自己以外的事物的一種方式，這樣我們就可以忘記自己的責任和問題。

This is where shadow work comes in, because you want to take a look at your shadow.

這就是 "影子工作 "的作用所在，因為你想看看自己的影子。

What are you running away from?

你在逃避什麼？

What do you not like about yourself or your life?

你不喜歡自己或生活中的哪些方面？

And just see what's really happening.

看看到底發生了什麼。

What is the real issue here?

這裡真正的問題是什麼？

For example, one of the reasons that I realized I spent time scrolling so much was because I was procrastinating.

例如，我發現自己花這麼多時間滾動瀏覽的原因之一就是我在拖延。

I was running away from doing things that were hard.

我一直在逃避做困難的事情。

Scrolling social media is so easy.

瀏覽社交媒體如此簡單。

It's so comfortable.

太舒服了

There's very little effort.

幾乎不費吹灰之力。

I realized that I was turning to social media when I was running away from something that was challenging in my life.

我意識到，當我逃避生活中具有挑戰性的事情時，我就會求助於社交媒體。

So I had to work through that limiting belief that I was afraid of facing my challenges and doing hard things.

是以，我必須克服我害怕面對挑戰和做艱難事情的限制性信念。

And I talk about this in my recent video on how to overcome limiting beliefs.

我在最近關於如何克服限制性信念的視頻中談到了這一點。

I'll link that here and down below.

我將把它鏈接到這裡和下面。

But I basically had to ingrain this new belief in me that I am capable of doing anything that is hard or challenging.

但是，我基本上必須在自己心中根深蒂固地樹立這樣一種新信念：我有能力完成任何艱鉅或具有挑戰性的事情。

I can do hard things.

我能做艱苦的事情。

That belief has been so monumental in me being like, okay, I know I'm running away from what's hard.

這個信念對我來說意義非凡，我知道自己在逃避困難。

Let me turn it off and let me just face what's hard, because I know I can do it.

讓我把它關掉，讓我面對困難，因為我知道我能做到。

Obviously it's still hard, right?

顯然還是很難，對吧？

But it gives you a little more courage to be aware and to learn to face your fears, learn to face what's scary.

但它會給你多一點勇氣，讓你意識到並學會面對恐懼，學會面對可怕的東西。

So reflect on why you turn to social media and why you end up scrolling for so long.

所以，請反思一下，你為什麼要使用社交媒體，為什麼要滾動那麼久。

The last thing I'll share with you today to break out of your doom scrolling habits is to cultivate more mindfulness and practice being present.

今天我要和大家分享的最後一件事，就是培養更多的正念，練習 "當下"，從而擺脫 "滾動 "的習慣。

Ultimately, this is the biggest skill you can have for just becoming powerful in your life.

歸根結底，這是你在生活中變得強大的最大技巧。

The more awareness you can have in your life, the more mindful and the more present you can be in your everyday life, the more power you have to direct your life and fine tune it in any direction you want.

在日常生活中，你的覺察力越強，心智越敏銳，臨場感越強，你就越有能力指導你的生活，並將它調整到你想要的任何方向。

Because we tend to go off track when we aren't being that conscious, when we're just kind of on autopilot and we're distracted and we're not paying attention to what's really happening.

因為當我們沒有這種意識時，當我們只是處於一種自動駕駛狀態時，我們往往會偏離正軌，我們會分心，我們不會關注真正發生了什麼。

But if you can practice being more mindful and present, then you'll have that power to snap yourself out of it if you're in that autopilot mode.

但是，如果你能練習更多的用心和臨場感，那麼當你處於自動駕駛模式時，你就有能力讓自己擺脫這種狀態。

And this is especially helpful for things like doom scrolling on social media.

這對社交媒體上的厄運滾動等行為尤其有幫助。

So you build this mindfulness and this conscious awareness by doing things like meditating.

是以，你可以通過冥想等方式來培養這種正念和自覺意識。

Another way is to practice tuning into your five senses, just at any point of the day.

另一種方法是在一天中的任何時刻練習調整自己的五感。

What do I see?

我看到了什麼？

What do I hear?

我聽到了什麼？

What am I feeling?

我有什麼感覺？

Or as you're eating, what am I tasting?

或者在你吃東西的時候，我嚐到了什麼？

What am I smelling?

我聞到了什麼？

Our five senses are our gateway to experience the physical world.

五官是我們體驗物質世界的入口。

So kind of tapping into and truly feeling each of those five senses is a way to be present in the now, in this place that we are living.

是以，挖掘並真正感受這五種感官中的每一種，是一種讓我們活在當下、活在這個地方的方式。

So yeah, the more you can hone that and practice that consciousness, you'll be able to snap back so much faster and be like, wait a minute, this scrolling is not productive.

所以是的，你越能磨練這種意識，越能實踐這種意識，你就能更快地回過神來，並且會想，等一下，這種滾動是沒有用的。

I'm not even having fun right now.

我現在一點都不好玩。

And I think I should be doing something else.

我覺得我應該做點別的事情。

I know I should be doing something else that's gonna serve me better than scrolling.

我知道我應該做些別的事情，這比滾動更有益於我。

So building that mindset, it's a practice.

是以，建立這種心態是一種練習。

It's not willpower.

這不是意志力。

It's the practice of being the observer of your life.

這是一種成為生活觀察者的實踐。

That's the best way I think I can put it.

這是我認為最恰當的說法。

All right, I hope you enjoyed my tips today.

好了，希望你們喜歡我今天的提示。