Name: 厭倦了末日滾動？如何停止？ (Tired of Doomscrolling? Here’s How to Stop.)
Uploaded: 2025-10-18T18:02:15.000Z
Duration: 5 min 17 s

Ever open your phone just for a sec, then suddenly it's dark outside and your thumbs sore from scrolling?

每次打開手機只是想看個幾秒鐘，結果天色都黑了，手指還因為滑手機滑到痠痛？

And it's draining your energy, your attention span, and honestly, your joy.

它正在耗盡你的精力、你的注意力廣度，說實話，還有你的快樂。

You know, doom scrolling is a problem, but how do you actually stop?

你知道，負面滑手機是個問題，但你該怎麼實際停止呢？

In today's video, we'll give you actionable tips to break free from the cycle.

在今天的影片裡，我們會給你一些可行的建議，幫助你打破這個循環。

And next episode, we'll go even deeper into how your brain is and your worldview are being shaped by constant scrolling.

下一集，我們會更深入地探討你的大腦和世界觀是如何被持續滑手機所塑造的。

Before we dive in, we just want to say, wow.

在我們開始之前，我們只想說，哇。

So many of you related to our short video on how doom scrolling is destroying your brain.

這麼多人都對我們關於負面滑手機如何摧毀你的大腦的短影片很有共鳴。

And because of that, we wanted to make this full video to dive even deeper and give you actionable ways to break the cycle.

也因為這樣，我們想製作這支完整的影片，深入探討，並給你可行的方法來打破這個循環。

We're here to help you understand what's going on in your brain and how to take care of your mental health in a way that feels doable.

我們在這裡幫助你瞭解你大腦裡發生了什麼，以及如何以可行的方式來照顧你的心理健康。

這根本就是被設計成會發生的。

First off, this isn't just about willpower.

首先，這不只是意志力的問題。

You're up against an attention economy designed to keep you hooked.

你正在對抗一個旨在讓你上癮的注意力經濟。

這些平臺就是為了讓你成癮而設計的。

Algorithms are trained to feed you emotional spikes, especially fear, outrage, envy or drama.

演算法被訓練來餵給你情緒上的高峰，尤其是恐懼、憤怒、嫉妒或戲劇性內容。

你的大腦天生就偏好負面資訊。

From an evolutionary standpoint, noticing threats helped humans survive.

從演化的角度來看，注意到威脅有助於人類生存。

Today, it just means your brain latches on to bad news or emotionally intense content fast.

如今，這只代表你的大腦會快速抓住壞消息或情緒激動的內容。

So whether it's panic inducing headlines or tiktoks that swing from hilarious to heartbreaking, look how much better my life is than yours.

所以，無論是引起恐慌的標題，還是從爆笑到令人心碎的 TikTok 短片，都在顯示「我的生活比你好太多了」。

You're getting emotional whiplash and your brain, it gets stuck in the loop.

你會經歷情緒上的劇烈擺盪，而你的大腦就會卡在那個循環裡。

那麼，你該如何停止負面滑手機呢？

That's like telling someone to stop craving junk food.

這就像是叫一個人不要想吃垃圾食物一樣。

Instead, let's give your brain what it's really dopamine, distraction control and connection.

相反，讓我們給你的大腦真正需要的：多巴胺、分散注意力的方法和連結。

Here are 10 science backed gen Z and millennial approved ways to stop doomscrolling and and feel better while doing it.

這裡有 10 個經過科學驗證、且獲得 Z 世代和千禧世代認可的方法，讓你停止負面滑手機，同時感覺更好。

你不是要戒掉，只是暫停一下。

By the time the timer's up, the compulsive urge usually passes.

計時器響起時，那種強迫性的衝動通常就會過去了。

如果一定要滑手機，就聰明地滑。

把混亂的內容換成讓你心情愉悅、平靜或受啟發的內容。

Swap the chaos for feel good calming or inspiring content.

想想看大自然的影片、藝術靈感、貓咪的搞笑影片、ASMR 烹飪，任何能讓你神經系統重置的內容。

Think nature vids, art inspo, cat fails, ASMR cooking, whatever resets your nervous system.

沒錯，真的傳訊息給別人，或是一個更瘋狂的想法。

打電話給他們，即使是簡短的通話，也能比負面滑手機更能幫助你調節情緒。

Call them Even a short combo helps regulate your emotions way better than doom scrolling ever will.

Move your Go to apps off your home screen.

Tiny friction points help disrupt that loop and make you notice the habit.

微小的阻礙點能幫助你打破那個循環，讓你注意到這個習慣。

Stretch, walk, dance around like a little gremlin.

伸展、走路、像個小妖精一樣跳舞。

Physical movement resets your nervous system and releases feel good chemicals.

身體的活動能重置你的神經系統，並釋放讓人感覺良好的化學物質。

Create something, anything and you don't have to be creative.

創作任何東西，你不需要有創意。

Bake banana bread at 9pm make chaos art in your notes.

晚上九點烤香蕉麵包，在筆記裡隨意創作。

App creations shift your focus from consumption to expression.

應用程式創作能將你的專注力從消費轉移到表達。

試著聽點東西，像是Podcast或是有聲書。

Listen instead, try a podcast or audiobook.

走路、伸展或打掃時，你的大腦可以保持活躍，又不會像一直滑手機那樣情緒混亂。

While walking, stretching or cleaning, your brain stays stimulated, but without the emotional chaos of endless swipes.

If your 2am scroll is wrecking your sleep, put your phone to bed before you literally place it across the room.

如果凌晨兩點滑手機影響到你的睡眠，就在你真的把手機放到房間另一頭之前，先讓手機「睡覺」。

Better sleep equals better self control tomorrow.

更好的睡眠等於明天更好的自我控制。

You don't need to quit the Internet cold turkey, but

you can take control of how it affects you.

Your brain deserves more than being pulled into 30 second loops of chaos in comparison.

你的大腦值得的不只是被拉進30秒的混亂比較中。

Instead of scrolling, tell us in the comments.

與其滑手機，在留言區告訴我們。

Unless you're already too busy doing one of the 10 things we just listed, in which case you're crushing it.

除非你已經忙到在做我們剛才列出的10件事了，那樣的話你超棒的。

Thanks for watching supporting Psych2Go and investing in your mental health.

感謝觀看支持 Psych2Go 並投資你的心理健康。