Its almost impossible to come across someone who doesn't have a social media account.

要遇到一個沒有使用社群媒體的人幾乎是不可能的

it become a necessity in todays world.

它成為現今社會的必需品

For most of us, its our primary source of information, connections and entertainment.

對大多數人而言，這是我們獲取資訊、聯繫、娛樂的主要來源

We might not have realised it but there are a lot of things have changed in our life, since

我們可能沒發現，但我們生活中有很多事已經被改變了，自從

we have started using social media, primarily because of its affect on our brain.

我們開始使用社群媒體之後，主要因為它對我們大腦的影響

Of course it has its own pros and cons but here on this video we will focus on the idea

它當然有利也有弊，但在這個影片中，我們會聚焦在

of how social media is affecting your brain.

社群媒體如何改變我們大腦的這個想法上

So hit that subscribe button and the bell besides it and lets jump in.

所以按下訂閱以及旁邊的小鈴鐺，然後我們就開始吧

social media is destroying your most valuable skill

社群媒體正在摧毀你們最珍貴的能力

Social media companies are literally spending billions of dollars every single year just

社群媒體公司實際上每年花了數十億的錢，只

to find more creative ways to make you spend more time on their site, because the more

為了找到更創新的方法讓你花更多時間在他們的網站上，因為

time you spend on their site, the more money they make!

你花在他們網站上越多的時間，他們就賺得越多！

But unfortunately, that comes at a cost of hurting your brain in a way that you might

但不幸的是，伴隨而來的代價是傷害你的腦，以你可能

not have realised yet.

沒有意識到的方式

There is something in your brain thats called dopamine, its a little nuetrasmitter that

有個稱作多巴胺的物質在你腦中，它是微小的神經傳遞物質

responsible for your motivation, it controls your reward system.

負責你的動機、控制你的酬賞系統

Everything we do is because of this dopamine receptor. That part of your brain realises

我們所做的每件事都是因為這個多巴胺接收器。那個腦區發現了

the reward and craves for it until you get that reward.

酬賞，並對它產生渴望，直到你獲得那個酬賞

So it increases every single time you get a reward and then comes back to its normal level after that.

所以它會在每次你獲得酬賞時上升，並在那之後回到正常水平

Drugs for example significantly increase your dopamine level, up to 400 if you take cocain.

以毒品為例，它顯著地提升你的多巴胺水平到 400，如果你服用古柯鹼

And the reason we get addicted to them is because after boosting our dopamine many times

而我們會對他們成癮的原因是因為，在多巴胺多次激升

to that level, our new average becomes much higher, so the only thing we will be motivated

到如此之水平之後，我們有了一個更高的新平均值，所以唯一能讓我們有動機

to do is what will increase our dopamine level above that average.

去做的事，就是那些能讓我們多巴胺水平超過平均值的事情

Thats why you find most drug addicts loosing interesting in hobbies, socializing, and everything

這就是為何你會發現大多毒品成癮者會對嗜好、社交，以及其他所有的事

else because most of what we do daily raises our dopamine level to less that 200,

失去興趣，因為幾乎所有日常生活中的事只能提升多巴胺水平到不超過 200 的程度

which is lower than the average of a drug addict.

低於毒品成癮者的平均水準

Thats why drug addicts are comfortable even to live in streets as long as they get that

這是為何毒品成癮者能安逸於露宿街頭，只要他們得到

dopamine boost from a drug.

因毒品造成的多巴胺激升

And surprisingly, social media has the exact same effect, of course it doesn't increases

而且意外的是，社群網站具有相同的效果，當然它不會提高

your dopamine to 400 but slightly lower than that.

你的多巴胺水平來到 400 之高，但也只略低於此

Every time you get a notification on your phone, your dopamine level spikes, and thats

每當你在手機上收到一個通知，你的多巴胺水平會劇升，而這就是

why, you straight away check your phone to see whats there.

為何，你會馬上確認你的手機、看看那是什麼

Or when you are looking into you news feed for example, you keep scrolling down, because

又例如當你在查看動態消息時，你會不斷向下滑，因為

your brain is anticipating a reward, the next post might be something you like, something

你的大腦正期盼著一個酬賞，下一則貼文可能是某些你喜歡的事、

that you might enjoy, thats the reward that your brain is expecting, thats why you keep

你可能會享受的東西，這些是你的腦在期盼著的酬賞，也是為何你會不斷

scrolling.

滑手機

And what happens over time is that, your new average of dopamine becomes higher than the

隨著時間過去所發生的是，你多巴胺的新平均值會變得高於

normal and you find yourself every 5 minutes checking your Facebook for example, just to

正常值，舉例來說，你會發現自己每五分鐘就要確認一下臉書，只為了

see if there is something new.

看看有沒有什麼新消息

So it gets difficult for you to stay concentrated doing something productive because other things

所以這讓你變得很難維持注意力在具生產力的事上，因為其他事

just don't spike your dopamine level as much as social media.

不會像社群網站那樣讓你的多巴胺水平激升

In other words, social media is destroying your most valuable skill - which is your attention

換句話說，社群網站破壞了你最有價值的技能 - 也就是你的注意力

And that drives us to the second point - which is, it damages you memory

而這引導我們至第二點 - 就是，它損害你的記憶力

The problem isn't just about struggling to stay focused because of social media but

問題並不只是因為社群網站而難以保持專注，而是

rather even these little minutes in between when we try to do something productive becomes

就連我們試著從事某件生產力工作時的幾分鐘內，都變得

extremely ineffective.

非常沒效率

Lets for example you want to read book, that information first goes to your short term

我們舉個例，你想閱讀一本書，那些資訊一開始進入了你的短期

memory and then after a while, especially when you sleep, it transfers into your long

記憶，並且在一段時間後，特別是當你睡著後，轉變成你的長期

term memory, thats how learning actually happens.

記憶，這就是學習如何發生的

But when you are constantly distracted by social media, this process becomes a mess.

但當你持續的因社群媒體而分心，這個過程會變成一團糟

because once you learn something, it straight gets replaced with what you read on social media,

因為當你學了一些事，它就直接被你瀏覽的社群媒體取代

so even if you spend an hour studying or reading, that information doesn't gets

所以即使你花了一小時在讀書或閱讀，那些資訊並沒有被

properly stored in your long term memory.

適當得儲存進你的長期記憶中

In other words, you just wasted your time.

也就是說，你只是在浪費時間罷了

I guess you are already tired of listening of how social media damaging your brain and

我猜你已經厭倦於聽到社群網站如何摧毀你的大腦了，而且

you want to know what can you do about it?

你想知道你可以如何扭轉局面？

The first thing you want to do is to bring down your dopamine average to its normal level

第一件你會想做的事是，將你的多巴胺平均值拉回正常值

so activities such as reading a book, going to a gym or simply going out with friends will

所以像是閱讀書籍、上健身房、或僅僅是和朋友外出這樣的活動會

start appearing interesting enough to your brain.

開始對你的腦來說變得夠有趣了

The best solution is of course to delete all of your social media apps, but its almost

最好的解決方法當然是刪除你所有的社群媒體應用程式，但是幾乎

impossible to live without them because for some of us

不可能在生活中完全屏除它們，因為對我們某些人來說

its the main tool to connect with others.

這是跟他人聯繫的主要工具

But try at least to quite it for couple of weeks until you get rid of your addiction

但至少試著戒掉它幾週，直到你斷開你的成癮

and then come back to it, but this time you will be able to control yourself since you

然後再重新使用它，但這一次你會能夠控制你自己，因為你

are no longer addicted.

已經不再成癮了

But if you can't, at least whenever you are working, just turn off your wifi if you

但如果你做不到，至少每當你工作時，關掉 wifi ，如果你

don't really need it or as I prefer to do it is to keep my phone far away from my table,

並不是真的需要它，或是像我喜歡做的：讓手機遠離我的桌子

or used apps such as stay focused!

或使用像是 stay focused 這樣的應用程式

Just keep in mind that in the first couple of days or more that will be very difficult

要記住在剛開始幾天、或者更久，會非常難以

to restrain yourself but then it gets much easier.

控制你自己，但之後會變得容易些

Another thing I found very helpful is meditation, is to keep everything aside and try to focus

另一件我發現很有幫助的事是冥想，隔絕所有事並試著專注

on one thing for as long as you can.

在一件事上，越久越好

Start with 5 minutes and then go up to half an hour if you can, that will strengthen

從五分鐘開始，如果可以再增加至半小時，這會強化

your attention and will give you the willpower to stay focused even when your phone is vibrating

你的注意力並賦予你維持專注的意志力，即使你的手機正

with a notification.

因通知而震動

Thats all for today, hit that like button if you have enjoyed this video.

今天就到這邊了，如果你喜歡這支影片請按下「喜歡」

Thanks for watching and I will see you in the next one!

感謝觀賞，我們下支影片再見！