Hi everyone, and welcome back to another episode of English Dialogue Podcast.

大家好，歡迎回到《English Dialogue Podcast》的最新一集。

Today we're talking about a topic that affects almost all of us in this digital age.

今天我們要聊一個在數位時代幾乎影響我們所有人的話題。

Social media and its impact on our concentration.

社交媒體以及它對我們專注力的影響。

Do you think social media is causing people to have poorer concentration?

你覺得社交媒體是不是造成大家專注力下降？

There's no denying that social media has changed the way we interact, consume information, and even think.

毫無疑問，社交媒體改變了我們互動、獲取資訊，甚至思考的方式。

But the big concern is whether these changes are making it harder for us to focus and concentrate.

但最讓人擔心的是，這些改變是不是讓我們更難專注了。

Most of us are guilty of constantly checking our phones.

我們大多數人都難逃一直滑手機的罪。

We're scrolling through Instagram, checking Facebook notifications, or watching TikTok videos.

我們會滑 Instagram、查看 Facebook 通知，或是看 TikTok 影片。

But what is this constant interaction doing to our attention span?

但這種不斷的互動，對我們的注意力持續時間有什麼影響呢？

There's research showing that our attention span is shrinking.

有研究顯示，我們的注意力持續時間正在縮短。

Some studies even suggest that our average attention span is now shorter than that of a goldfish.

有些研究甚至指出，我們現在的平均注意力持續時間比金魚還要短。

And a lot of people point the finger at social media for this decline.

而很多人都是以將專注力下降歸咎於社交媒體。

Social media platforms are designed to be addictive.

社交媒體平臺就是設計成容易上癮的。

They use algorithms to keep us engaged, showing us content that we like and that keeps us scrolling.

它們利用演算法讓我們持續投入，不斷推送我們喜歡的內容，讓我們一直滑下去。

It's a never ending cycle of instant gratification.

這是一個永無止境的即時滿足循環。

We get likes, comments and notifications that release dopamine in our brains, making us crave more.

我們會得到按讚、留言和通知，這些都會在我們大腦釋放多巴胺，讓我們更渴望更多。

多巴胺的刺激感會讓人非常上癮。

It makes us want to keep checking our phones even when we're supposed to be doing something else.

這會讓我們即使在應該做其他事情的時候，也忍不住一直滑手機。

Over time, this constant distraction makes it harder for us to focus on tasks that require longer attention spans, like reading a book, working on a project, or even having a face to face conversation.

長時間下來，這種不斷的分心會讓我們更難專注於需要較長注意力持續時間的任務，像是閱讀、做專案，甚至面對面交談。

Sometimes I find it hard to sit through a long article or focus on a movie without reaching for my phone.

有時候我發現自己很難看完一篇長文章，或是專注看電影，而不去滑手機。

It's almost like our brains are being trained to look for distractions.

感覺就像我們的大腦正在被訓練去尋找 distractions。

Research has shown that frequent use of social media can lead to changes in brain structure, particularly in areas related to attention and memory.

研究顯示，頻繁使用社交媒體會導致大腦結構的改變，特別是在與專注力和記憶力相關的區域。

This means that over time, heavy social media users might find it more difficult to focus and retain information that's concerning.

這意味著，長期下來，重度社交媒體使用者可能會發現更難專注和記住相關資訊。

And let's not forget about the impact on mental health.

而且別忘了對心理健康的影響。

Constant exposure to social media can lead to anxiety and stress, especially when we're bombarded with information and feel the need to keep up with everything.

持續暴露在社交媒體下，可能會導致焦慮和壓力，尤其當我們被資訊轟炸，覺得必須跟上所有事情的時候。

This constant state of alertness can make it even harder to concentrate.

這種持續的警覺狀態，會讓專注力變得更困難。

The fear of missing out or FOMO is a real thing.

錯過恐懼症，也就是 FOMO，是真實存在的。

People Feel pressured to stay updated with the latest trends, news and posts from friends.

人們會覺得有壓力，必須隨時掌握朋友的最新趨勢、新聞和貼文。

This pressure can lead to stress and anxiety, making it even more challenging to focus on other important aspects of life.

這種壓力會導致壓力與焦慮，讓專注於生活中其他重要面向變得更具挑戰性。

And then there's the issue of multitasking.

We're often watching TV while scrolling through our phones or working while checking notifications.

我們常常一邊看電視，一邊滑手機，或是一邊工作，一邊查看通知。

But research shows that multitasking can actually reduce productivity and make us less efficient.

但研究顯示，多工處理實際上會降低生產力，讓我們效率變差。

When we multitask, our brain has to switch between tasks, which takes time and energy.

當我們多工處理時，大腦必須在任務間切換，這會耗費時間和精力。

This can lead to mistakes, slower work, and even burnout.

這可能會導致錯誤、工作變慢，甚至過勞。

It's ironic because we think we're being more productive by doing multiple things at once.

諷刺的是，我們總以為同時做很多事會更有效率。

But in reality, we're just reducing our ability to concentrate effectively.

但實際上，我們只是降低了有效專注的能力。

Social media also affects our sleep patterns, which in turn impacts our concentration.

社交媒體也會影響我們的睡眠模式，進而影響專注力。

Many people use their phones before bed, scrolling through social media, which exposes them to blue light.

很多人睡前都會滑手機，瀏覽社交媒體，這會讓他們暴露在藍光下。

This can interfere with our sleep, making it harder to concentrate the next day.

這會干擾睡眠，讓隔天更難專注。

Sleep is essential for cognitive functions, including memory and attention.

睡眠對包括記憶和注意力在內的認知功能至關重要。

Poor sleep can lead to poor concentration.

The habit of checking our phones late at night or even during the night if we get a notification in is disrupting our sleep and impacting our ability to focus during the day.

習慣在深夜查看手機，甚至半夜收到通知就查看，這都在擾亂我們的睡眠，並影響我們白天專注的能力。

But Mike, to be fair, social media isn't all bad.

不過 Mike，說實話，社交媒體也不是全無好處。

It has its benefits, like connecting us with friends and family, providing information, and even offering educational content.

它有它的優點，像是能讓我們和朋友家人保持聯繫，獲取資訊，甚至提供教育內容。

The problem arises when we don't manage our usage effectively.

問題出在我們沒有有效地管理使用習慣。

It's about how we use social media, not just the fact that we use it.

重點在於我們如何使用社交媒體，而不只是我們有沒有使用它。

If we're mindful and set boundaries, we can enjoy the benefits without letting it take over our attention and concentration.

如果我們能有意識地設定界線，就能享受它的好處，而不會讓它佔據我們的注意力與專注力。

So what can people do to improve their concentration and reduce the negative impact of social media?

那我們該怎麼做才能改善專注力，減少社交媒體的負面影響呢？

One effective strategy is setting specific times for social media use.

一個有效的方法是設定固定的使用社交媒體時間。

Instead of constantly checking your phone, you could designate certain times of the day for browsing and and stick to those times.

與其不斷查看手機，不如指定一天中的某些時段來瀏覽，並嚴格遵守。

Alright, now let's dive into some vocabulary that's really useful.

好的，現在我們來看看一些非常實用的詞彙。

專注力，意思是指一個人能夠將注意力或心力集中在某項特定任務或活動上，而不受幹擾的能力。

Concentration, meaning the ability to focus one's attention or mental effort on a particular task or activity without being distracted.

為了準備考試，他關掉了手機以提升專注力。

He turned off his phone to improve his concentration while studying for the exam.

非必需，意思是並非絕對必要，對於特定任務或情況來說並非必需或關鍵。

在預算削減期間，公司決定刪除非必需的開銷，像是辦公室派對。

Non essential meaning not absolutely necessary, not required or crucial for a particular task or situation.

設定界線，意思是指建立限制或準則，以保護個人的空間、時間和福祉。

Example, during the budget cuts, the company decided to eliminate non essential expenses like office parties.

與工作設定界線很重要，這樣才能確保你有時間放鬆和追求個人興趣。

Set boundaries, meaning establishing limits or guidelines to protect one's personal space, time and well being.

It's important to set boundaries with work to ensure you have time for relaxation and personal interests.

FOMO 錯失恐懼症，意思是害怕錯過令人興奮或有趣的活動或機會。

FOMO Fear of missing out meaning anxiety that one might miss exciting or interesting events or opportunities.

她的錯失恐懼症讓她不停地查看手機，想知道朋友在做什麼。

Her FOMO made her check her phone constantly to see what her friends were doing.

多工處理，意思是同時執行多項任務或活動，試圖一次做不只一件事。

雖然多工處理看起來很有效率，但它常常會導致錯誤和降低工作品質。

Multitasking meaning performing multiple tasks or activities simultaneously, trying to do more than one thing at once.

好的，另一個建議是關閉非必要的通知。

While multitasking might seem efficient, it often leads to mistakes and lower quality of work.

持續的提示是分心的主要來源。

Okay, Another tip is to turn off non essential notifications.

關閉通知後，你可以減少查看手機的衝動，並專注於手邊的任務。

Constant alerts can be a major source of distraction.

By turning off notifications, you can reduce the urge to check your phone and stay focused on the task at hand.

And it might be helpful to have tech free zones or times.

而且，設定一些科技零接觸的區域或時段也會很有幫助。

For example no phones at the dinner table or no screens an hour before bed.

例如，晚餐時不使用手機，或者睡前一小時不看螢幕。

This can help create a healthy balance and ensure that social media doesn't interfere with important moments or rest time.

這有助於建立健康的平衡，確保社交媒體不會干擾重要的時刻或休息時間。

I like that it's all about creating habits that promote focus and concentration.

我喜歡這些建議都是在建立能提升專注力和專注力的習慣。

Reading a book, going for a walk, or engaging in a hobby without screens can help reset your attention span and improve your ability to concentrate.

閱讀、散步或從事沒有螢幕的嗜好，都有助於重置你的注意力持續時間，並提升你的專注能力。

And let's not forget about mindfulness techniques.

Practices like meditation can train your brain to focus better.

像冥想這樣的練習可以訓練你的大腦更好地專注。

Even just a few minutes of mindfulness each day can make a big difference in how you manage distractions.

即使每天只花幾分鐘練習正念，也能在管理分心方面帶來很大的不同。

It's about being intentional with our time and attention.

這都是關於有意識地運用我們的時間和注意力。

社群媒體正在毀了我們嗎？ | 英文Podcast | 初學者 | 學習英文 (Is Social Media Destroying US ? | English Podcast | Beginner | Learn English)