玩手机太久，是你不开心的缘故原由之一

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原标题：玩手机太久，是你不开心的缘故原由之一

你一天花在手机上面多长时间？

随着生存节奏的加速，不能否认，手机为我们带来了太多便捷，大家险些机不离手。但同时，又有太多人着迷于手机，这会给我们造成什么危害呢？这篇TED演讲告诉各人，大概正是由于手机，夺走了我们许多快乐。

演讲全文

So, a few years ago I heard an interesting rumor. Apparently, the head of a large pet food company would go into the annual shareholder's meeting with can of dog food. And he would eat the can of dog food. And this was his way of convincing them that if it was good enough for him,

几年前，我听到一个风趣的传言。听说，一家大型宠物食品企业的负责人会到场年度的股东大会，并带着一罐狗粮。他会吃这罐狗粮。这证实那些食品对他而言充足好，天然也对宠物充足好。

it was good enough for their pets. This strategy is now known as "dogfooding," and it's a common strategy in the business world. It doesn't mean everyone goes in and eats dog food, but businesspeople will use their own products to demonstrate that they feel — that they're confident in them.

这个计谋如今被称作“吃狗粮”，这是贸易中常见的计谋。这个计谋并不是指每个人都去吃狗的食品，而是贩子会用他们本身的产物 来证明他们的感觉——他们对本身的产物很自大。如今这已是一个平凡的做法，

Now, this is a widespread practice, but I think what's really interesting is when you find exceptions to this rule, when you find cases of businesses or people in businesses who don't use their own products.

但我以为真正风趣的是你会发现这个规则的破例—— 当你发如今很多贸易案例中， 企业不利用本身的产物。

Turns out there's one industry where this happens in a common way, in a pretty regular way, and that is the screen-based tech industry.

究竟证实，这种环境在一个行业中 常常发生，这个行业就是基于屏幕的技能行业。

So, in 2010, Steve Jobs, when he was releasing the iPad, described the iPad as a device that was "extraordinary." "The best browsing experience you've ever had; way better than a laptop, way better than a smartphone. It's an incredible experience." A couple of months later,

在2010年，当史蒂夫·乔布斯发布 iPad 时，他将 iPad 形貌为一个“非凡”的装备。“你将得到从未有过的欣赏体验；比条记本电脑好得多，比智能手机好得多。那是一种难以置信的体验。” 数月后，《纽约时报》的记者与他接洽，

he was approached by a journalist from the New York Times, and they had a long phone call. At the end of the call, the journalist threw in a question that seemed like a sort of softball. He said to him, "Your kids must love the iPad." There's an obvious answer to this,

他们通了一次很长的电话。在通话的末了，记者提出了一个看似无关紧急的题目。他对乔布斯说：“你的孩子肯定很喜好 iPad。” 这个题目有一个显然的答案，

but what Jobs said really staggered the journalist. He was very surprised, because he said, "They haven't used it. We limit how much technology our kids use at home."

但乔布斯的答复使把记者吓了一跳。记者非常惊奇，由于乔布斯答复：“他们还没用过 iPad 呢。在家中我们限定他们利用电子产物。”

This is a very common thing in the tech world. In fact, there's a school quite near Silicon Valley called the Waldorf School of the Peninsula, and they don't introduce screens until the eighth grade. What's really interesting about the school is that 75 percent of the kids

这是一件在技能界非经常见的事。究竟上，硅谷附近有一所学校叫做华道夫半岛学校，这所学校在门生们升到八年级前不会利用屏幕。真正风趣的是，这所学校75%的门生家长是硅谷的技能高管。

who go there have parents who are high-level Silicon Valley tech execs. So when I heard about this, I thought it was interesting and surprising, and it pushed me to consider what screens were doing to me and to my family and the people I loved, and to people at large.

以是当我听到这件事时，我以为很风趣而且很惊奇。它促使我思索屏幕对我本身、我的家庭、我爱的人，乃至对全部人做了什么。

So for the last five years, as a professor of business and psychology, I've been studying the effect of screens on our lives. And I want to start by just focusing on how much time they take from us, and then we can talk about what that time looks like.

以是近来五年，作为一个贸易和生理学传授，我不停在研究屏幕对我们生存的影响。我盼望从关注屏幕花去了我们多少时间开始，然后我们再来讨论这些时间是什么样的。我如今展示的是工作日的均匀数据，

What I'm showing you here is the average 24-hour workday at three different points in history: 2007 — 10 years ago — 2015 and then data that I collected, actually, only last week. And a lot of things haven't changed all that much. We sleep roughly seven-and-a-half to eight hours a day;

分别是在三个时间点：2007年，也就是10年前，2015年，以及我上周刚刚网络的数据。许多事变并没有发生太大的变革。 天天我们约莫花7个半小时到8个小时睡觉；

some people say that's declined slightly, but it hasn't changed much. We work eight-and-a-half to nine hours a day. We engage in survival activities — these are things like eating and bathing and looking after kids — about three hours a day.

有人说这个时间略微有降落，但变革不大。工作耗费我们 8个半小时到9个小时。而生存运动—— 比方用饭、沐浴、照看孩子—— 耗费我们三个小时。

That leaves this white space. That's our personal time. That space is incredibly important to us. That's the space where we do things that make us individuals. That's where hobbies happen, where we have close relationships, where we really think about our lives, where we get creative, where we zoom back and try to work out whether our lives have been meaningful. We get some of that from work as well, but when people look back on their lives and wonder what their lives have been like at the end of their lives,you look at the last things they say — they are talking about those moments that happen in that white personal space. So it's sacred; it's important to us.

这里留下了空缺。这些是我们的私家时间。 这段时间对我们至关紧张。由于它使我们成为与众差别的人。在这段时间里我们探索爱好、维持密切的关系、思索人生、得到灵感和创意，回首以及试图思索 已往的生存是否故意义。固然我们在工作中也做过这些， 但当人们在生命 竣事之前 回首他们的生存时， 你会发现很多事变他们始终仍念兹在兹—— 他们在说那些发生在图中空缺私家时间中的事。以是，这些时间是神圣的； 它对我们非常紧张。

Now, what I'm going to do is show you how much of that space is taken up by screens across time. In 2007, this much. That was the year that Apple introduced the first iPhone. Eight years later, this much.

如今，我要向你们展示的是 这些空缺中有多少时间被屏幕占据。2007 年， 这么多。这是苹果发布第一台 iPhone 的年份。 8 年后， 是如许的。

Now, this much. That's how much time we spend of that free time in front of our screens. This yellow area, this thin sliver, is where the magic happens. That's where your humanity lives. And right now, it's in a very small box.

到如今，如许。这是我们在空闲时间里耗费在屏幕上的时间。 这个黄色地区，这个细条，是最神奇的地方。 你的人性存在于这段时间里。 但如今，这个地区已经很小了。

So what do we do about this? Well, the first question is: What does that red space look like? Now, of course, screens are miraculous in a lot of ways. I live in New York, a lot of my family lives in Australia,

那我们该怎么做呢？第一个题目是： 谁人赤色的地区是什么样的？ 固然，屏幕从如今的许多方面看来 都是一件不可思议的事。 我在纽约生存，

and I have a one-year-old son. The way I've been able to introduce them to him is with screens. I couldn't have done that 15 or 20 years ago in quite the same way. So there's a lot of good that comes from them.

我有很多家人在澳大利亚生存,我另有一个一岁的儿子。我通过屏幕将我的家人先容给我的儿子。但在 15 或 20 年前， 我完全无法这么做。 不丢脸到，屏幕带给了我们很多利益。

One thing you can do is ask yourself: What goes on during that time? How enriching are the apps that we're using? And some are enriching. If you stop people while they're using them and say, "Tell us how you feel right now," they say they feel pretty good about these apps — those that focus on relaxation, exercise, weather, reading, education and health. They spend an average of nine minutes a day on each of these. These apps make them much less happy. About half the people, when you interrupt them and say, "How do you feel?" say they don't feel good about using them.

一件你可以做的事变是问问你本身：在那段时间里发生了什么？我们利用的应用很丰富吗？有些很丰富。假如你打断正在用手机的人并说：“告诉我们，你如今的感觉怎样？ ” 他们会说感觉很好——当他们利用休闲、锻炼、气候、阅读、教诲和康健的手机应用时。人们均匀天天在这些应用上耗费9分钟。而这些应用让人们更不开心。 约莫一半的人，当你打断他们并问：“你感觉怎样？” 他们答复感觉并欠好。

What's interesting about these — dating, social networking, gaming, entertainment, news, web browsing — people spend 27 minutes a day on each of these. We're spending three times longer on the apps that don't make us happy. That doesn't seem very wise.

故意思的是，在这些应用上—— 约会、交际、游戏、 娱乐、消息、欣赏网页—— 人们天天花 27 分钟。我们在使我们不开心的应用上耗费了三倍的时间。 这看起来并不明智。

One of the reasons we spend so much time on these apps that make us unhappy is they rob us of stopping cues. Stopping cues were everywhere in the 20th century. They were baked into everything we did. A stopping cue is basically a signal that it's time to move on, to do something new, to do something different. And — think about newspapers; eventually you get to the end, you fold the newspaper away, you put it aside. The same with magazines, books — you get to the end of a chapter, prompts you to consider whether you want to continue. You watched a show on TV,eventually the show would end, and then you'd have a week until the next one came. There were stopping cues everywhere. But the way we consume media today is such that there are no stopping cues. The news feed just rolls on,and everything's bottomless: Twitter, Facebook, Instagram, email, text messaging, the news. And when you do check all sorts of other sources, you can just keep going on and on and on.

我们花许多时间在这些使我们不高兴的应用上，缘故原由之一是它们没有“制止信号”。在 20 世纪，“制止信号”曾经无处不在。 它险些存在于每件事里。 “制止信号”提示我们是时间进步， 去做些新的事变， 做些差别的事变。不妨想想报纸； 终极你读到了末端， 于是你把报纸叠起来，放到一旁。杂志和书与之雷同——你读到了末了一章， 于是你思量是否要继承。 你观看电视节目，终极节目竣事， 于是你要等候一周才气看到下一期。“制止信号”曾经在生存中的方方面面出现。 但当今我们消耗媒体的方式已不再有“制止信号”了。信息滚动出现， 统统都没有止境：Twitter、Facebook、Instagram、 电子邮件、短信、消息。当你检察各种泉源的信息时， 你可以不停继承下去。

So, we can get a cue about what to do from Western Europe, where they seem to have a number of pretty good ideas in the workplace. Here's one example. This is a Dutch design firm.

我们可以从西欧得到一点怎样做的提示。他们好像对于工作场合有许多好的想法。 这里有一个例子。

And what they've done is rigged the desks to the ceiling. And at 6pm every day, it doesn't matter who you're emailing or what you're doing, the desks rise to the ceiling.

这是一家荷兰计划公司。他们将工作桌与天花板连在了一起。天天晚上6点，无论你在写邮件大概做其他事变， 桌子会升到天花板上。

(Laughter)

（笑声）

(Applause)

（掌声）

Four days a week, the space turns into a yoga studio, one day a week, into a dance club. It's really up to you which ones you stick around for. But this is a great stopping rule, because it means at the end of the day, everything stops, there's no way to work. At Daimler, the German car company,

每周有四天，这个空间酿成瑜伽室；别的一天则酿成舞蹈俱乐部。 你喜好哪个由你本身决定。但这是一个非常棒的制止规则，由于它意味着这一天的竣事，统统制止，不能再工作。德国汽车公司戴姆勒有另一个好方法。

they've got another great strategy. When you go on vacation, instead of saying, "This person's on vacation, they'll get back to you eventually," they say, "This person's on vacation, so we've deleted your email. This person will never see the email you just sent."

当员工前往度假的时间， 他们不会说：“这个人去度假了， 但他会返来的。” 他们会说：“这个人在度假呢， 以是我们会删除你发给他的邮件。他将永久看不到你刚才发的邮件。 ”

"You can email back in a couple of weeks, or you can email someone else."

“你可以在几周后再发， 大概干脆给其他人写邮件。”

And so —

以是——

You can imagine what that's like. You go on vacation, and you're actually on vacation. The people who work at this company feel that they actually get a break from work.

你可以想象谁人样子。你在度假，你真的在度假。 这个公司的员工感觉 他们真正得到了苏息。

But of course, that doesn't tell us much about what we should do at home in our own lives, so I want to make some suggestions. It's easy to say, between 5 and 6pm, I'm going to not use my phone. The problem is, 5 and 6pm looks different on different days. I think a far better strategy is to say,

固然，这并没有告诉我们 在一样平常生存中应当怎么做，以是我想给一点发起。我可以很轻松的说：在晚上5点到6点之间，我不会利用手机。但题目在于，5点到6点的安排在天天是差别的。 因而我想到了一个更好的方法：

I do certain things every day, there are certain occasions that happen every day, like eating dinner. Sometimes I'll be alone, sometimes with other people, sometimes in a restaurant, sometimes at home, but the rule that I've adopted is: I will never use my phone at the table.

我天天都会做某些特定的事变，有些环境天天都会发生，好比说晚餐。偶然我会独自一人吃晚餐，有时间和其他人一起，有的时间在餐厅,有的时间在家。但我的规则是：绝对不在餐桌上利用手机。

It's far away, as far away as possible. Because we're really bad at resisting temptation. But when you have a stopping cue that, every time dinner begins, my phone goes far away, you avoid temptation all together.

这很难，能做到的大概性不大。由于我们真的很难抵抗勾引。但当你有这个“制止信号”，每到晚餐时，手机就会离你很远，于是你就阔别了勾引。

At first, it hurts. I had massive FOMO.

起先，我很难熬。我有了严峻的错失恐惊。

I struggled.

我艰巨地忍受着。

But what happens is, you get used to it. You overcome the withdrawal the same way you would from a drug, and what happens is, life becomes more colorful, richer, more interesting — you have better conversations. You really connect with the people who are there with you.

但接下来发生的事变是，你已经风俗了。你度过了这段艰巨的过程，就像乐成戒毒一样，接着欢迎你的，是更加多彩、丰富、风趣的生存—— 你与他人有了更好的交换。你与身旁的人真正接洽在了一起。

I think it's a fantastic strategy,and we know it works, because when people do this — and I've tracked a lot of people who have tried this — it expands. They feel so good about it, they start doing it for the first hour of the day in the morning.

我以为这是一个非常棒的方法，而且我们知道它有用，由于当人们如许做的时间—— 我已经发现很多人实验了这种方式—— 它已经流传开了。他们以为这是个好方法， 他们从早上的第一个小时就开始做了。

They start putting their phones on airplane mode on the weekend. That way, your phone remains a camera, but it's no longer a phone. It's a really powerful idea, and we know people feel much better about their lives when they do this.

他们开始在周末将手机调为飞行模式。那样的话，你的手机成了一个相机，不再是手机了。 这是一个强有力的想法， 同时我们知道人们在做这些的时间， 感觉到生存更加优美。

So what's the take home here? Screens are miraculous; I've already said that, and I feel that it's true. But the way we use them is a lot like driving down a really fast, long road, and you're in a car where the accelerator is mashed to the floor, it's kind of hard to reach the brake pedal. You've got a choice.

以是重点是什么？屏幕无比神奇； 我已经说过了， 而且我以为这确切不移。但我们利用屏幕的方式却像是开过一条长长的路，你坐在车里，将油门踩到底，你踩不到刹车。实在你可以选择。

You can either glide by, past, say, the beautiful ocean scenes and take snaps out the window — that's the easy thing to do — or you can go out of your way to move the car to the side of the road, to push that brake pedal, to get out, take off your shoes and socks, take a couple of steps onto the sand,

你可以开过旁边漂亮的海景，对窗外拍几张照片——这很轻易做到—— 大概你可以脱离这条路，将车开到路边， 踩下刹车， 走出车去， 脱下鞋和袜子，在沙岸上走几步， 领会沙子在你脚下的感觉，

feel what the sand feels like under your feet, walk to the ocean, and let the ocean lap at your ankles. Your life will be richer and more meaningful because you breathe in that experience, and because you've left your phone in the car.

走向大海，让海水抚摸你的脚踝。你的生存会更加充实、更加故意义，由于你在那种美好的情况里恣意呼吸， 由于你把手机留在了车上。返回搜狐，检察更多

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