in June 2007.

我兒子在 2007 年六月出生， 和 iPhone 的生日

So while those early adopters were lined up outside,

差了三週。

waiting to get their hands on this amazing new gadget,

所以，當那些想搶先 最早使用的人在外面排隊，

I was stuck at home with my hands full of something else

等著要把玩這新玩具時，

that was sending out constant notifications --

我被困在家裡，忙著別的事，

(Laughter)

那就是不斷的發出通知──

a miserable, colicky baby

（笑聲）

who would only sleep in a moving stroller with complete silence.

一個很慘的肚腹絞痛寶寶，

I literally was walking 10 to 15 miles a day,

只有在移動的嬰兒車裡 且完全安靜時才能入睡。

and the baby weight came off.

我每天真的要走上 10 到 15 英哩，

That part was great.

所以我的「懷孕胖」都消了。

But man, was I bored.

那部份很棒。

Before motherhood, I had been a journalist

但，天，我好無聊。

who rushed off when the Concorde crashed.

在當媽之前，我是個記者，

I was one of the first people into Belgrade

在協和式飛機墜毀時要衝去報導。

when there was a revolution in Serbia.

當在塞爾維亞有革命發生時，

Now, I was exhausted.

我是最先到達貝爾格勒的人之一。

This walking went on for weeks.

現在，我累壞了。

It was only until about three months in that something shifted, though.

這步行生活持續了數週。

As I pounded the pavement,

直到約三個月前，有轉變發生了。

my mind started to wander, too.

當我腳步沉重地走在人行道上，

I began imagining what I would do when I finally did sleep again.

我的腦子也開始漫遊了。

So the colic did fade,

我開始想像，如果我終於 能再睡覺時我會做什麼。

and I finally got an iPhone

腹絞痛的確漸漸沒了，

and I put all those hours of wandering into action.

最後我也有了支 iPhone，

I created my dream job hosting a public radio show.

我把那麼多小時的神遊給實現了。

So there was no more rushing off to war zones,

我創造了我夢想的工作： 主持一個公共電台的廣播節目。

but thanks to my new smartphone,

所以不用再趕去戰區了，

I could be a mother and a journalist.

但，託我的新智慧手機的福，

I could be on the playground and on Twitter at the same time.

我可以同時扮演媽媽以及記者，

Yeah, well, when I thought that,

我可以在遊樂場的同時上推特。

when the technology came in and took over,

是啊，當我在想

that is when I hit a wall.

當科技出現並開始主宰，

So, I want you to picture this:

就是我的玩完的時候。

you host a podcast, and you have to prove

請各位想像一下：

that the investment of precious public radio dollars in you

你在主持一個播客節目，你得證明

is worth it.

投資在你身上的珍貴公共電台金錢

My goal was to increase my audience size tenfold.

是值得的。

So one day, I sat down to brainstorm,

我的目標是要把聽眾數增加十倍。

as you do,

有一天，我坐下來腦力激盪，

and I came up barren.

就像你會做的那樣，

This was different than writer's block, right?

而我什麼都產不出來。

It wasn't like there was something there waiting to be unearthed.

這和寫作屏障不同，對吧？

There was just nothing.

不像是有什麼東西在等著被發掘。

And so I started to think back:

就是……什麼都沒有。

When was the last time I actually had a good idea?

所以我開始回想：

Yeah, it was when I was pushing that damn stroller.

我上次有個好點子是何時？

Now all the cracks in my day were filled with phone time.

是的，是當我在推那 該死的嬰兒車時。

I checked the headlines while I waited for my latte.

現在我每天的空檔都被 手機時間佔滿。

I updated my calendar while I was sitting on the couch.

當我在等拿鐵咖啡時會看看頭條，

Texting turned every spare moment

我坐在沙發上時會去更新行事曆。

into a chance to show to my coworkers and my dear husband

傳訊息讓所有空閒時間轉變成

what a responsive person I was,

一個機會，讓我展現出我多會回應，

or at least it was a chance to find another perfect couch

給我同事和我親愛的老公看，

for my page on Pinterest.

或是至少是為我的 Pinterest 網頁尋找

I realized that I was never bored.

另一張完美沙發的機會。

And anyway, don't only boring people get bored?

我發現，我從來不會無聊。

But then I started to wonder:

但不是只有無聊的人才會無聊嗎？

What actually happens to us when we get bored?

但我接著開始想：

Or, more importantly: What happens to us if we never get bored?

當我們無聊時，會發生什麼事？

And what could happen if we got rid of this human emotion entirely?

或更重要的：當我們 從不無聊時，會發生什麼事？

I started talking to neuroscientists and cognitive psychologists,

如果我們完全擺脫這種 人類情緒，又會發生什麼事？

and what they told me was fascinating.

我開始和神經科學家及 認知心理學家談這個話題，

It turns out that when you get bored,

他們給我的回覆很棒。

you ignite a network in your brain called the "default mode."

結果是，當你無聊時，

So our body, it goes on autopilot while we're folding the laundry

你會點燃你腦中的一個網路， 叫做「預設模式」。

or we're walking to work,

所以當我們在摺洗好的衣服、 或是走路去上班時，

but actually that is when our brain gets really busy.

我們的身體會自動駕駛，

Here's boredom researcher Dr. Sandi Mann.

但其實那時我們的大腦才真的很忙。

(Audio) Dr. Sandi Mann: Once you start daydreaming

這是研究無聊的學者， 珊蒂曼恩博士。

and allow your mind to really wander,

（語音）珊蒂曼恩博士： 一旦你開始作白日夢，

you start thinking a little bit beyond the conscious,

讓你的大腦真正去神遊，

a little bit into the subconscious,

你會開始有點在意識之外思考，

which allows sort of different connections to take place.

有點進入到潛意識，

It's really awesome, actually.

這會產生某種不同的連結。

Manoush Zomorodi: Totally awesome, right?

這其實真的很棒。

So this is my brain in an fMRI,

瑪諾什佐摩羅迪：超棒的，對吧？

and I learned that in the default mode is when we connect disparate ideas,

這是用功能性磁振造影 （fMRI）來看我的大腦，

we solve some of our most nagging problems,

我發現，在預設模式時， 我們會連結到迥然不同的點子，

and we do something called "autobiographical planning."

我們能解決一些最惱人的問題，

This is when we look back at our lives,

我們會做一件事：「自傳規劃」。

we take note of the big moments, we create a personal narrative,

也就是我們會回顧我們的一生，

and then we set goals

記下重要時刻，創造個人化故事，

and we figure out what steps we need to take to reach them.

接著設定目標，

But now we chill out on the couch also while updating a Google Doc

再想出要哪些步驟 才能達到那些目標。

or replying to email.

但現在，我們在沙發上放鬆下來， 同時更新 Google 文件、

We call it "getting shit done,"

或是回覆電子郵件。

but here's what neuroscientist Dr. Daniel Levitin says

我們稱之為「搞定鳥事」，

we're actually doing.

但神經科學家丹尼爾拉文提博士

(Audio) Dr. Daniel Levitin: Every time you shift your attention

說我們其實在做的是……

from one thing to another,

（語音）丹尼爾拉文提博士： 每當你把你的注意力從

the brain has to engage a neurochemical switch

一件事轉移到另一件，

that uses up nutrients in the brain to accomplish that.

大腦就得要做一種神經化學轉換，

So if you're attempting to multitask,

要用掉腦中的營養來完成這轉換。

you know, doing four or five things at once,

所以如果你試著一次進行多工，

you're not actually doing four or five things at once,

一次做四、五件事，

because the brain doesn't work that way.

你其實不是同時在做四、五件事，

Instead, you're rapidly shifting from one thing to the next,

因為大腦不是那樣運作的。

depleting neural resources as you go.

你其實是快速在幾件事當中轉換，

(Audio) MZ: So switch, switch, switch, you're using glucose, glucose, glucose.

在過程中用盡神經資源。

(Audio) DL: Exactly right, and we have a limited supply of that stuff.

（語音）瑪諾什：轉換、轉換、轉換， 就是在用葡萄糖、葡萄糖、葡萄糖。

MZ: A decade ago, we shifted our attention at work

（語音）丹尼爾：沒錯， 且葡萄糖的供應是有限的。

every three minutes.

（語音）瑪諾什：十年前 在工作時，我們每三分鐘

Now we do it every 45 seconds,

轉換一次注意力。

and we do it all day long.

現在是每 45 秒，

The average person checks email 74 times a day,

且我們整天都在這麼做。

and switches tasks on their computer

一般人每天會看信 74 次，

566 times a day.

每天在電腦上切換工作

I discovered all this talking to professor of informatics,

566 次。

Dr. Gloria Mark.

我是從和資訊學教授 葛洛莉亞馬克博士的談話中

(Audio) Dr. Gloria Mark: So we find that when people are stressed,

了解到這些的。

they tend to shift their attention more rapidly.

（語音）葛洛莉亞馬克博士： 所以我們發現，當人們有壓力時，

We also found, strangely enough,

他們傾向會更快速轉移注意力。

that the shorter the amount of sleep that a person gets,

我們還發現了一件怪事，

the more likely they are to check Facebook.

一個人睡覺的時間越短，

So we're in this vicious, habitual cycle.

他們越可能會去看臉書。

MZ: But could this cycle be broken?

我們身處這個惡性習慣循環中。

What would happen if we broke this vicious cycle?

瑪諾什：但這個循環能被打破嗎？

Maybe my listeners could help me find out.

如果我們打破這個 惡性循環，會發生什麼事？

What if we reclaimed those cracks in our day?

也許我的聽眾能協助我找出答案。

Could it help us jump-start our creativity?

如果我們把每天的 空檔時間收回來呢？

We called the project "Bored and Brilliant."

能協助我們啟動我們的創意嗎？

And I expected, you know, a couple hundred people to play along,

我們把這個專案稱為 「無聊且出色」。

but thousands of people started signing up.

我期待會有幾百個人能參與，

And they told me the reason they were doing it

但有數千人開始登記。

was because they were worried that their relationship with their phone

他們告訴我，他們想參與的理由，

had grown kind of ... "codependent," shall we say.

是因為他們擔心他們與手機的關係

(Audio) Man: The relationship between a baby and its teddy bear

有點變成可以說是「依賴共生」。

or a baby and its binky

（語音）男人：嬰兒和他的泰迪熊、

or a baby that wants its mother's cradle

或嬰兒和他的奶嘴間的關係，

when it's done with being held by a stranger --

或嬰兒已經受夠被陌生人抱時

(Laughs)

想要媽媽的搖抱，

that's the relationship between me and my phone.

（笑聲）

(Audio) Woman: I think of my phone like a power tool:

那就是我和我的手機之間的關係。

extremely useful, but dangerous if I'm not handling it properly.

（語音）女人：我把 我的手機視為強大的工具：

(Audio) Woman 2: If I don't pay close attention,

它非常有用，但如果 我沒妥當處理就很危險。

I'll suddenly realize that I've lost an hour of time

（語音）女人 2： 如果我不非常專注，

doing something totally mindless.

我會突然發現我又花了一小時

MZ: OK, but to really measure any improvement,

去做完全不用腦的事了。

we needed data, right?

瑪諾什：好，但若要測量進步，

Because that's what we do these days.

我們需要資料，對吧？

So we partnered with some apps that would measure how much time

因為現在我們都是這樣做的。

we were spending every day on our phone.

所以我們與一些應用程式合作，

If you're thinking it's ironic

它們會測量我們 每天花多少時間在手機上。

that I asked people to download another app

如果你覺得這很諷刺，

so that they would spend less time on their phones:

因為我要求人們 去下載另一個應用程式，

yeah, but you gotta meet people where they are.

讓他們能花少一點時間在手機上：

(Laughter)

是的，但你得要到 人所在的地方去找他們。

So before challenge week,

（笑聲）

we were averaging two hours a day on our phones

在挑戰週之前，

and 60 pickups,

我們平均是一天花 2 小時在手機上，

you know, like, a quick check, did I get a new email?

拿起手機 60 次，

Here's what Tina, a student at Bard College,

比如拿起來看一下有沒有新郵件。

discovered about herself.

以下是巴德學院學生蒂娜

(Audio) Tina: So far, I've been spending

對她自己的發現。

between 150 and 200 minutes on my phone per day,

（語音）蒂娜：目前，我每天

and I've been picking up my phone 70 to 100 times per day.

會花 150 到 200 分鐘在手機上，

And it's really concerning,

每天拿起手機 70 到 100 次。

because that's so much time that I could have spent

這很讓人擔憂，

doing something more productive, more creative, more towards myself,

因為這麼多時間我本來可以用來

because when I'm on my phone, I'm not doing anything important.

做比較有生產力、有創意、 對我自己有助益的事，

MZ: Like Tina, people were starting to observe their own behavior.

因為當我用手機時， 我並沒有在做重要的事。

They were getting ready for challenge week.

瑪諾什：就像蒂娜， 人們開始觀察他們自己的行為。

And that Monday,

他們準備好面對挑戰週了。

they started to wake up to instructions in their inbox,

那個星期一，

an experiment to try.

他們開始要遵從 他們收件匣中的指示，

Day one:

要嘗試一個實驗。

"Put it in your pocket."

第一天：

Take that phone out of your hand.

「把它放到你的口袋中。」

See if you can eliminate the reflex to check it all day long,

讓手機離開你的手。

just for a day.

看看能否消除整天 想拿手機看一下的反射動作，

And if this sounds easy,

只要一天就好。

you haven't tried it.

如果聽起來很容易，

Here's listener Amanda Itzko.

那是因為你還沒試過。

(Audio) Amanda Itzko: I am absolutely itching.

以下是聽眾亞曼達以茲柯。

I feel a little bit crazy,

（語音）亞曼達以茲柯： 我真的好癢。

because I have noticed that I pick up my phone

我覺得有點要發狂了，

when I'm just walking from one room to another,

因為我注意到我隨時 都會拿起我的手機，

getting on the elevator,

當我從一個房間走到另一間時，

and even -- and this is the part that I am really embarrassed

去搭電梯時，

to actually say out loud --

甚至──這是要大聲說出來會讓我

in the car.

我最不好意思的部份──

MZ: Yikes.

在車上時。

Yeah, well, but as Amanda learned,

瑪諾什：真慘！

this itching feeling is not actually her fault.

但，就像亞曼達學到的，

That is exactly the behavior that the technology is built to trigger.

這很癢的感覺並不是她的錯。

(Laughter)

觸發這行為正是 這種科技建立的目的。

I mean, right?

（笑聲）

Here's former Google designer, Tristan Harris.

我的意思是，對吧？

(Audio) Tristan Harris: If I'm Facebook or I'm Netflix or I'm Snapchat,

接著這位是前 Google 設計師崔斯坦哈里斯。

I have literally a thousand engineers

（語音）崔斯坦哈里斯：如果我是 臉書、網飛 (Netflix)、或 Snapchat，

whose job is to get more attention from you.

我真的有上千名的工程師，

I'm very good at this,

致力在得到你更多的注意力。

and I don't want you to ever stop.

我很擅長這個，

And you know, the CEO of Netflix recently said,

我不想要你停下來。

"Our biggest competitors are Facebook, YouTube and sleep."

網飛的執行長最近說：

I mean, so there's a million places to spend your attention,

「我們最大的競爭者是 臉書、YouTube、及睡眠。」

but there's a war going on to get it.

你可以把注意力花在上百萬個地方，

MZ: I mean, you know the feeling:

但有場搶奪注意力之戰正在發生。

that amazing episode of "Transparent" ends,

瑪諾什：你們知道那種感覺的，

and then the next one starts playing

《透明家庭》很棒的一集結束了，

so you're like, eh, OK fine, I'll just stay up and watch it.

下一集又開始播了，

Or the LinkedIn progress bar says you are this close

所以你就會想，好吧， 我就熬夜看它吧。

to having the perfect profile,

或是 LinkedIn 的進度條 顯示出你只差一點點，

so you add a little more personal information.

就可以有完美的個人檔案，

As one UX designer told me,

所以你會加上一點個人資訊。

the only people who refer to their customers as "users"

有一個 UX （使用者經驗） 設計師告訴我，

are drug dealers and technologists.

會把客人稱為「使用者」的人，

(Laughter)

只有毒販和技術專家。

(Applause)

（笑聲）

And users, as we know, are worth a lot of money.

（掌聲）

Here's former Facebook product manager and author,

你們也知道，使用者很值錢。

Antonio García Martínez.

以下是臉書的前產品經理及作者，

(Audio) Antonio García Martínez: The saying is, if any product is free

安東尼奧嘉西亞馬丁尼茲。

then you're the product; your attention is the product.

（語音）安東尼奧嘉西亞馬丁尼茲： 有個說法，如果有產品是免費的，

But what is your attention worth?

那麼你就是產品； 你的注意力就是產品。

That's why literally every time you load a page,

但你的注意力值多少錢？

not just on Facebook or any app,

這就是為什麼每當你載入一張網頁，

there's an auction being held instantly, billions of times a day,

不只是臉書或任何應用程式，

for exactly how much that one ad impression cost.

馬上就會進行一個拍賣， 每天有數十億個拍賣，

MZ: By the way, the average person will spend two years of their life

這拍賣是針對那一次 廣告印象值多少。

on Facebook.

瑪諾什：順便一提， 一般人一生會花兩年的生命

So, back to challenge week.

在臉書上。

Immediately, we saw some creativity kick in.

回到挑戰週。

Here's New Yorker Lisa Alpert.

馬上，我們就看到創意產生了。

(Audio) Lisa Alpert: I was bored, I guess.

以下是紐約客麗莎艾波特。

So I suddenly looked at the stairway that went up to the top of the station,

（語音）麗莎艾波特： 我想我是很無聊。

and I thought, you know,

所以我突然看向樓梯， 它通往車站的頂端，

I had just come down that stairway, but I could go back up

我心想，你知道的，

and then come back down and get a little cardio.

我剛從那樓梯下來， 但如果我能再爬上去，

So I did,

然後再下來，就能做一點心肺運動。

and then I had a little more time, so I did it again and I did it again,

所以我就做了，

and I did it 10 times.

然後，我還有點時間，所以我 再做了一次，又再做了一次，

And I had a complete cardio workout.

我一共做了十次。

I got on that R train feeling kind of exhausted,

我有了個很完整的心肺訓練。

but, like, wow, that had never occurred to me.

我上了 R 線列車，覺得好累，