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  • Hello and welcome to another video.

    哈囉!歡迎收看這支影片

  • 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!

Hello and welcome to another video.

哈囉!歡迎收看這支影片

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