But I'm not alone.

但並不是只有我這樣子。

Over 2.5 billion people have smartphones now, and a lot of them are having a hard time putting them down.

有超過二十五億的人口都擁有智慧型手機，大多數的人都已經有手機成癮問題。

There's a new app that aims to curb phone addiction.

有一個新的應用程式可以抑制這種現象。

Addiction is money.

成癮就是金錢。

Are we a nation of smartphone addicts?

我們是智慧型手機成癮國家嗎？

The problem is, our devices are designed to keep us engaged.

問題在於手機的設計會讓我們不想放下手機。

They're intentionally addicting.

他們本來就有意要讓我們上癮。

But if you understand the tricks that grab your attention, you can learn to have a healthier relationship with your phone.

但如果你能明白其中吸引你的詭計，你就能學習如何與你的手機維持健康的關係。

I think we're living inside of two billion Truman Shows.

我覺得我們正生活在二十億部楚門的世界中。

Where, you know, Truman Show, you wake up and everything is sort of coordinated just for you.

如你所知，片中的生活起居都是被設計好的。

And you really don't even realize it, but it's coordinating just to entertain you, or just to engage you.

你卻渾然不知，這麼做只是為了要娛樂你或是讓你保持忙碌。

That's Tristan Harris, he worked as Google's design ethicist.

這位是 Tristan Harris，他曾經擔任 Google 的設計倫理學家。

And now he runs a nonprofit initiative called Time Well Spent, advocating for awareness of how tech companies profit off of users' attention.

目前是一間非營利公司的經營者，其公司名為 Time Well Spent，主力於喚起大眾的意識，讓大家了解科技公司如何從使用者的成癮行為中獲利。

It's not designed to help us, it's just designed to keep us hooked.

手機不是設計來協助我們的，而是設計來讓我們成癮的。

So I handed him my phone and asked him how he'd fix it.

所以我把我的手機給他，請他示範要如何改善這個問題。

It starts with turning off all notifications, except for when a real human is trying to reach you.

一開始要關掉所有的手機通知，當然真的有事要找你的人除外。

When you get a call, a text, or a message, it's usually because another person wants to communicate with you.

電話或簡訊聲響起時，代表有人想要聯絡你。

But a lot of today's apps simulate the feeling of that kind of social interaction, to get you to spend more time on their platform.

但現今的有很多應用程式也讓你有跟大家互動的感覺，藉此讓你在這些平台上花更多時間。

If Facebook sends you a push notification that a friend is interested in an event near you, they're essentially acting like a puppet master, leveraging your desire for social connections so that you use the app more.

如果你臉書的通知顯示你朋友今天會參加一場在你附近舉辦的活動，在看這則訊息的同時，應用程式就像魁儡大師般讓你產生跟社會連結的慾望，如此一來你使用該應用程式的時間就會更長。

But notifications didn't always work like this.

但通知訊息並不是都會產生這樣的結果。

When push notifications were first introduced for email on Blackberries in 2003, they were actually seen as a way for you to check your phone less.

2003 年黑莓機發明信件推送通知時，是為了要讓降低大眾查看手機的頻率。

You could easily see emails as they came in, so you didn't have to repeatedly open your phone to refresh an inbox.

你可以在收到通知聲後再查看信件，這樣你就無須一直拿起手機重複刷新收件夾。

But today you can get notifications from any app on your phone.

但現在你會收到手機上每一個應用程式的訊息通知。

So, every time you check it, you get this grab bag of notifications that can make you feel a broad variety of emotions.

每當你查看訊息時，就會收到各個應用程式的通知，情緒因而被牽動著。

If it wasn't for random, if it was predictably bad or predictably good, then you would not get addicted.

如果不是隨機，而是可以預測該則訊息的好壞的話，就不會有成癮問題。

The predictability would take out the addictiveness.

因為可預測性能夠消除成癮狀況。

That's the same logic behind slot machines.

這跟老虎機背後的運作原理相同。

And, it's effective.

而且非常有效。

Slot machines make more money in the US than baseball, movies, and theme parks combined.

在美國，老虎機的所得比起棒球、電影和主題樂園三者加起來的所得還要多。

And they become addicting about 3-4 times faster than other kinds of gambling.

而且上癮的速度比其他種類的賭博遊戲高三到四倍。

Some apps even replicate the process of pulling a slot machine lever with the "pull to refresh" feature.

有些應用程式甚至會複製老虎機的操作模式，設計一根桿子讓你可以刷新頁面。

That's a conscious design choice.

這是一種有意識的設計。

Those apps are usually capable of continuously updating content, but the pull action provides an addicting illusion of control over that process.

這些應用程式通常都有自動刷新功能，但拉桿的設計會讓你以為是你在控制該應用程式。

In the future, we might see healthier ways of delivering notifications.

未來我們可能會有更健康的推送訊息方式。

Research shows that bundling notifications, where phones deliver a batch of updates at set times, reduces user stress.

研究顯示捆綁式的推送通知，也就是在指定時間發出訊息通知能夠減少使用者的壓力。

Then, you have to grayscale your screen.

接下來，你必須要把你的畫面調成灰階。

The easiest way to attract your eye's attention on a screen is through color.

想要吸引你的眼睛，最容易的方式是透過顏色。

Human eyes are sensitive to warm colors.

人類的眼睛對於暖色調特別敏感。

In eye-tracking tests like this one, they gravitate particularly to bright red.

在這項眼球追蹤試驗中，眼球對於亮紅色特別敏感。

That's why so many apps have redesigned their icons to be brighter, bolder, and warmer over the years.

這就是為什麼這幾年，很多應用程式會將它們的圖標設計得特別鮮豔、醒目，顏色也以暖色調為主。

It's also why notification bubbles are red.

這也是為什麼通知泡泡的圖示會是紅色的。

A little icon like this, or this, doesn't have the same impact on your attention as this.

像這樣子的小圖示，或這種，對你的影響力都不比這種來得高。

But you can neutralize that distracting effect by selecting a greyscale color filter in your phone's accessibility settings.

但你可以在手機的設定中選定灰階濾鏡，你的注意力就不會被分散。

When you make everything black and white, your brain isn't tricked into thinking that this is any more important to you than this.

當你把手機螢幕全設成黑白色時，你的大腦就不會落入陷阱中，不會有這個訊息比那個訊息還重要的錯覺感。

I mean, there's a reason why slot machines are bright and color and flashing lights and ding ding ding ding ding.

我的意思是，這就是為什麼老虎機的顏色這麼亮這麼鮮豔，還搭配著閃光燈和叮叮叮叮叮的聲響。

They have the sensory input too, right.

老虎機對你也有感官上的影響。

And so, just noticing that if I take out the color, it changes some of the addictiveness.

所以只要我把手機設成黑白色就能改變一些成癮現象。

Finally, restrict your home screen to everyday tools.

最後一步，手機的主頁只能放一些基本的工具。

Make sure that your home screen, when you unlock it, doesn't have anything except for the in-the-moment tools that help you live your life.

你在解鎖手機後，主頁只能有立即性的、能夠幫助你生活上所需的工具。

I have Lyft, to get somewhere when I need to get somewhere, Maps, Calendar.

我的主頁有來 Lyft，當我需要時可以載我抵達目的地，還有地圖和行事曆。

None of these are apps that I can fall into and then get sucked down some bottomless vortex of stuff.

這些應用程式都不會讓我成癮，也不會讓我掉入這無窮的漩渦中。

If you're not sure what counts as a bottomless vortex of stuff, it helps to filter out apps that use infinite scrolling.

如果你不確定哪一個應用程式屬於無窮的漩渦，這款應用程式可以幫助你過濾掉無限載入的應用程式。

Unlike pagination, where users have to click to load new content on another page, infinite scrolling continuously loads new material so there's no built-in endpoint.

不像頁碼式的那樣，使用者需要點選載入新頁面按鈕來看新的一頁，無限載入的會自動刷新頁面，代表該應用程式內置沒有終點。

Video autoplay works in a similar way.

影片自動播放功能也同樣如此。

These interfaces create a frictionless experience, but they also reduce a user's sense of control and make it harder to stop.

這些介面會產生無礙體驗，但同時也會降低使用者的控制感，而這只會讓他們更無法停止使用手機。

Research shows that people rely on visual cues more than internal cues to stop consuming something.

研究顯示比起那些依賴於內部線索的人，依賴視覺線索的人更能夠停止消費。

In a 2005 study, individuals who ate soup out of a self-refilling bowl, ate 73% more than those who ate out of a normal bowl filled up by servers.

一項 2005 年的研究中顯示，自己所盛的湯比起由服務員端上桌所喝下的湯多了百分之七十三。

But those who ate from the self-refilling bowl, didn't feel any more satisfied.

但那些喝自己所盛的湯的人較不易感到有飽足感。

So, a visual cue, like an endpoint, is better at telling you the right time to stop than your own sense of satisfaction.

比起自我滿足感，視覺的線索就像一個終點，較能夠在適當的時機傳遞出「停」的訊息。

And because so many apps don't have an endpoint, you have to build your home screen around the eventuality of distraction.

由於很多應用程式都沒有終結點，因此你必須要建立自己的主頁畫面以預防分心的可能。

We check our phones a lot.

我們會常常查看手機。

Most of us drastically underestimate how often we do so.

我們大部分的人都過低估了自己查看手機的頻率。

But technology might not always look this way.

但科技並非只有負面影響。

There are ideas for alternative interfaces that give you functional choices and are more transparent about how much time you'll lose with one action, versus another.

很多對於可自選的介面的想法是，跟另一者相比，它可以提供你功能性的選擇，也更能讓你清楚知道你花多少時間在一個動作上。

But it's a really deep philosophical question: what is genuinely worth your attention?

但這是一個很深奧的哲學問題：什麼東西是真正值得你花時間的？

On an interruptive basis?

在一個分心的基礎上。

Do people even know how to answer that question?

人們真的知道要怎麼回答這個問題嗎？

It's a really hard question, it's not something we think about.

這真的是一個很難的問題，並不是我們平常會想的問題。

But, for now, it's a question that everybody needs to start asking.

但從現在開始，這是一個大家都應該要思考的問題。

Thank you so much for watching, this has been episode 1 of By Design, this is gonna be a new series looking at different topics in design, in technology, looking at how human decisions on one end of creating something affect people on the other end.

謝謝您的收看，這是 By Design 的第一集，未來會有更多不同面向的科技影片，到時會討論人類的決策會如何影響他人。