TED2017
Adam Alter: Why our screens make us less happy
ئاده‌م ئه‌ڵته‌ر: بۆچی شاشه‌كان وامان لێده‌كه‌ن كه‌متر کەیفخۆش بین؟
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شاشه‌كان و ئامێره‌كان چیمان لێده‌كه‌ن؟ئاده‌م ئه‌ڵته‌ری ده‌رونزان لێكۆڵینه‌وه ده‌كات له‌سه‌ر ئه‌وكاتانه‌ی كه به سكرینه‌كان لێمان به‌فیرۆ ده‌ده‌ن. پێمان نیشان ده‌دات بۆچی ئه‌م هه‌موو كاتژمێره سه‌یری مۆبایله زیره‌كه‌كه‌ت، تابلێت و كۆمپیوته‌ره‌كه‌ت ده‌كه‌ی كه وات لێده‌كات خه‌مباربیت. وه ده‌ه‌توانی چی بكه‌یت.
Adam Alter - Psychologist
What makes us incessantly check our phones? Adam Alter dives into the fascinating psychology that drives our tech addictions. Full bio
What makes us incessantly check our phones? Adam Alter dives into the fascinating psychology that drives our tech addictions. Full bio
Double-click the English transcript below to play the video.
00:12
So, a few years ago I heard
an interesting rumor.
an interesting rumor.
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چه‌ند ساڵێك پێش ئێستا
گوێم له پڕوپاگه‌نده‌یه‌كی سه‌یر بوو
گوێم له پڕوپاگه‌نده‌یه‌كی سه‌یر بوو
00:16
Apparently, the head
of a large pet food company
of a large pet food company
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وادیاربو سه‌رۆكی كۆمپانیایه‌كی
گه‌وره‌ی خۆراكی ئاژه‌ڵان
گه‌وره‌ی خۆراكی ئاژه‌ڵان
00:18
would go into the annual
shareholder's meeting
shareholder's meeting
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ده‌چێته كۆبوونه‌وه‌ی ساڵانه‌ی
خاوه‌ن پشكه‌كان
خاوه‌ن پشكه‌كان
00:21
with can of dog food.
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به خواردنی قوتوبه‌ندی سه‌گ
00:22
And he would eat the can of dog food.
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وه خواردنی ناو قوتوه‌كه ده‌خوات
00:24
And this was his way of convincing them
that if it was good enough for him,
that if it was good enough for him,
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ئه‌مه ڕێگایه‌ك بوو بۆ قایل كردنی
ئه‌وان كه خواردنه‌كه بۆ ئه‌ویش ده‌شێ
ئه‌وان كه خواردنه‌كه بۆ ئه‌ویش ده‌شێ
00:28
it was good enough for their pets.
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زۆرباشه بۆ ئاژه‌ڵه ماڵیه كانیان
00:29
This strategy is now known
as "dogfooding,"
as "dogfooding,"
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ئه‌م ستراتیژیه ناسراوه به دۆگ فودینگ
00:32
and it's a common strategy
in the business world.
in the business world.
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ئه‌مه ستراتیژیه‌كی باوه له جیهانی بزنس
00:34
It doesn't mean everyone
goes in and eats dog food,
goes in and eats dog food,
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مانای ئه‌مه نیه هه‌موان بڕۆن
و خۆراكی سه‌گ بخۆن
و خۆراكی سه‌گ بخۆن
به‌ڵام كه‌سانی بزنسمان
به‌رهه‌مه‌كانی خۆیان به‌كارده‌ێنن
به‌رهه‌مه‌كانی خۆیان به‌كارده‌ێنن
00:37
but businesspeople
will use their own products
will use their own products
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00:39
to demonstrate that they feel --
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بۆ ئه‌وه‌ی پیشانی بده‌ن
كه هه‌ست به ئاسوده‌یی ده‌كه‌ن له‌گه‌ڵیان
00:41
that they're confident in them.
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00:42
Now, this is a widespread practice,
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ئێستا ئه‌مه كردارێكی باوه
00:44
but I think what's really interesting
is when you find exceptions
is when you find exceptions
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به‌ڵام ئه‌و كاته سه‌رنجراكێشه
كه تۆ ڕیزپه‌ر
كه تۆ ڕیزپه‌ر
ده‌بینیه‌وه بۆئه‌م یاسایه
00:47
to this rule,
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كاتێ كه‌یسی بزنس یان
كه‌سانی ناو بزنس ده‌بینی
كه‌سانی ناو بزنس ده‌بینی
00:49
when you find cases of businesses
or people in businesses
or people in businesses
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00:51
who don't use their own products.
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به‌رهه‌مه‌كانی خۆیان
به‌كارناهێنن
به‌كارناهێنن
00:53
Turns out there's one industry
where this happens in a common way,
where this happens in a common way,
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وادیاره ئه‌مه ته‌نها له یه‌ك جۆری
پیشه‌سازی ئه‌مه ڕوده‌دات،
پیشه‌سازی ئه‌مه ڕوده‌دات،
00:56
in a pretty regular way,
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به ڕێگایه‌كی ڕێك وپێك
00:57
and that is the screen-based
tech industry.
tech industry.
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ئه‌م پیشه‌سازیه به‌نده له‌سه
ته‌كنه‌لۆژیای سكرین.
ته‌كنه‌لۆژیای سكرین.
01:00
So, in 2010, Steve Jobs,
when he was releasing the iPad,
when he was releasing the iPad,
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له 2010 كاتێ ستیڤ جۆبس
ده‌ركرد iPad
ده‌ركرد iPad
01:04
described the iPad as a device
that was "extraordinary."
that was "extraordinary."
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وه‌سفی كرد وه‌كو ئامێرێكی
"نائاسایی"
"نائاسایی"
01:08
"The best browsing experience
you've ever had;
you've ever had;
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باشترین ئه‌زمونی لێگەریان
؛تاوه‌كو ئێستا بەکاریهاتووە
؛تاوه‌كو ئێستا بەکاریهاتووە
01:10
way better than a laptop,
way better than a smartphone.
way better than a smartphone.
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زۆر باشتره له لاپتۆپ
وه زۆریش باشتره له مۆبایلی زیره‌ك.
وه زۆریش باشتره له مۆبایلی زیره‌ك.
01:13
It's an incredible experience."
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"ئه‌زمونێكی سه‌رسوڕهێنه‌رانه‌یه
01:15
A couple of months later,
he was approached by a journalist
he was approached by a journalist
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چه‌ند مانگێگ دواتر ڕۆژنامه‌نوسێك
لێی نزیك بۆوه
لێی نزیك بۆوه
له نیۆرك تایمزه‌وه
01:18
from the New York Times,
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په‌یوه‌ندیێکی ته‌له‌فۆنی درێژیان ئه‌نجامدا
01:19
and they had a long phone call.
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له‌كۆتایی په‌یوه‌ندیه‌كه
01:20
At the end of the call,
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01:21
the journalist threw in a question
that seemed like a sort of softball.
that seemed like a sort of softball.
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ڕۆژنامه‌نوسكه پرسیارێكی لێكرد
كه له جۆرێك سۆفت بۆل ده‌چوو
كه له جۆرێك سۆفت بۆل ده‌چوو
01:25
He said to him, "Your kids
must love the iPad."
must love the iPad."
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پێ ووت "ده‌بێت منداڵه‌كانت
"ئايپادیان خۆش بوێت
"ئايپادیان خۆش بوێت
01:28
There's an obvious answer to this,
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ئه‌مه وه‌ڵامێكی ئاشكرای هه‌یه،
01:30
but what Jobs said
really staggered the journalist.
really staggered the journalist.
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به‌ڵام وه‌ڵامی جۆبس سه‌ری
ڕۆژنامه‌نوسه‌كه‌ی سوڕماند.
ڕۆژنامه‌نوسه‌كه‌ی سوڕماند.
01:33
He was very surprised,
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زۆر سه‌رسام بوو،
01:34
because he said, "They haven't used it.
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چونكه جۆبس گوتی
"تائێستا به‌كاریان نه‌هێناوه.
"تائێستا به‌كاریان نه‌هێناوه.
01:36
We limit how much technology
our kids use at home."
our kids use at home."
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به‌كارهێنانی ته‌كنه‌لۆژیامان
سنوردار كردووه له ماڵه‌وه".
سنوردار كردووه له ماڵه‌وه".
01:39
This is a very common thing
in the tech world.
in the tech world.
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ئه‌مه شتێكی زۆرباوه
له جیهانی ته‌كنه‌لۆژیا دا.
له جیهانی ته‌كنه‌لۆژیا دا.
له‌ڕاستیدا قوتابخانه‌یه‌ك
هه‌یه له‌نزیك سیلیكۆن ڤالێ
هه‌یه له‌نزیك سیلیكۆن ڤالێ
01:43
In fact, there's a school
quite near Silicon Valley
quite near Silicon Valley
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01:46
called the Waldorf School
of the Peninsula,
of the Peninsula,
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پێی ده‌گوترێت قوتابخانه‌ی
وۆڵدۆرف له پێنیسوله
وۆڵدۆرف له پێنیسوله
01:48
and they don't introduce screens
until the eighth grade.
until the eighth grade.
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كه قوتابیه‌كان ئاشنا ناكرێن به سكرین
تاوه‌كو پۆلی ٨.
تاوه‌كو پۆلی ٨.
01:51
What's really interesting about the school
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ئه‌وه‌ی خۆشه ده‌رباره‌ی
ئه‌م قوتابخانه‌یه
ئه‌م قوتابخانه‌یه
01:53
is that 75 percent
of the kids who go there
of the kids who go there
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سه‌دا ٧٥ی ئه‌و قوتابیانه‌ی له‌وێ ده‌خوێنن
01:55
have parents who are high-level
Silicon Valley tech execs.
Silicon Valley tech execs.
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باوانیان له چاودێره گه‌وره‌كانی
ته‌كنه‌لۆژیای سیلیكۆن ڤالێین
ته‌كنه‌لۆژیای سیلیكۆن ڤالێین
01:59
So when I heard about this, I thought
it was interesting and surprising,
it was interesting and surprising,
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كاتێ گوێم لێبوو زۆر پێی سه‌رسام بووم
02:02
and it pushed me to consider
what screens were doing to me
what screens were doing to me
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وا لێكردم بیر له‌وه بكه‌مه‌وه سكرین
چی له من
چی له من
02:05
and to my family and the people I loved,
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و خێزانه‌كه‌م و كه‌سه
خۆشه‌ویسته‌كانم،
خۆشه‌ویسته‌كانم،
02:07
and to people at large.
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وە لە خه‌ڵكێكی زۆر كردیه.
02:09
So for the last five years,
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له ماوه‌ی پینج ساڵی رابردوو،
02:11
as a professor of business and psychology,
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وه‌كو پرۆفیسۆرێكی بزنس و ده‌رونزانی،
02:13
I've been studying the effect
of screens on our lives.
of screens on our lives.
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له كاریگه‌ریه‌كانی سكرین
له‌سه‌ر ژیانمان ده‌كۆڵمه‌وه.
له‌سه‌ر ژیانمان ده‌كۆڵمه‌وه.
02:16
And I want to start by just focusing
on how much time they take from us,
on how much time they take from us,
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ده‌مه‌وێ ده‌ست پێبكه‌م به تیشك خستنه
سه‌ر ئه‌و هه‌موو كاته‌ی لێمان ده‌روات،
سه‌ر ئه‌و هه‌موو كاته‌ی لێمان ده‌روات،
02:20
and then we can talk about
what that time looks like.
what that time looks like.
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ئینجا قسه ده‌كه‌ین
له‌سه‌ر كاته‌كانمان به‌بێ ئه‌وه.
له‌سه‌ر كاته‌كانمان به‌بێ ئه‌وه.
02:23
What I'm showing you here
is the average 24-hour workday
is the average 24-hour workday
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من لێره پیشانتان ده‌ده‌م تێكرای
كاركردنی ٢٤ سه‌عاتی
كاركردنی ٢٤ سه‌عاتی
02:26
at three different points in history:
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له سێ خاڵی جیای مێژوو دا:
02:28
2007 -- 10 years ago --
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ده ساڵ به‌ر له ئێستا 2007
02:30
2015
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2015
02:32
and then data that I collected,
actually, only last week.
actually, only last week.
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ئه‌و داتایانه‌ی كۆم كردونه‌ته‌وه
هه‌فته‌ی ڕابردوو
هه‌فته‌ی ڕابردوو
02:35
And a lot of things haven't changed
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زۆربه‌ی شته‌كان نه‌گۆڕاون
02:36
all that much.
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به‌و ڕاده‌یه.
02:39
We sleep roughly seven-and-a-half
to eight hours a day;
to eight hours a day;
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به گشتی حه‌فت سه‌عات و نیو
تا هه‌شت سه‌عات ده‌خه‌وین:
تا هه‌شت سه‌عات ده‌خه‌وین:
02:42
some people say that's declined slightly,
but it hasn't changed much.
but it hasn't changed much.
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هه‌ندێ خه‌ڵك ده‌ڵێن كه‌م بۆته‌وه
به‌ڵام زۆر نه‌گۆڕاوه.
به‌ڵام زۆر نه‌گۆڕاوه.
02:45
We work eight-and-a-half
to nine hours a day.
to nine hours a day.
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هه‌شت سه‌عات و نیو
تا ده سه‌عات كار ده‌كه‌ین.
تا ده سه‌عات كار ده‌كه‌ین.
02:48
We engage in survival activities --
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خه‌ریكی هه‌ندێ چاڵاكی ده‌بین
02:50
these are things like eating
and bathing and looking after kids --
and bathing and looking after kids --
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ئه‌و شتانه‌ی وه‌كو خواردن و خۆشوشتن و
چاوه‌دێری منداڵ
چاوه‌دێری منداڵ
02:53
about three hours a day.
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نزیكه‌ی سێ سه‌عات.
02:54
That leaves this white space.
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لێره بۆشا یه‌كی سپی هه‌یه.
02:56
That's our personal time.
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كه كاتی تایبه‌ت به خۆمانه.
02:58
That space is incredibly important to us.
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ئه‌م بۆشایه زۆر گرنگه بۆمان.
03:01
That's the space where we do things
that make us individuals.
that make us individuals.
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ئه‌و بۆشایانه‌ی وامان لێده‌كات ته‌نیا بین.
03:04
That's where hobbies happen,
where we have close relationships,
where we have close relationships,
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له‌وێ خولیاكانمان ڕووده‌ده‌ن
له‌وێ په‌یوه‌ندیه نزیكه‌كانمان،
له‌وێ په‌یوه‌ندیه نزیكه‌كانمان،
03:07
where we really think about our lives,
where we get creative,
where we get creative,
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له‌وێ بیرله‌ژیانمان ده‌كه‌ینه‌وه
داهێنانه‌كانمان وه‌رده‌گرین،
داهێنانه‌كانمان وه‌رده‌گرین،
03:10
where we zoom back and try to work out
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له‌و شوێنه‌ی ده‌گه‌رێینه‌وه دواوه
03:12
whether our lives have been meaningful.
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ده‌مانه‌وێ بزانین
ژیانمان ماناداربووه.
ژیانمان ماناداربووه.
03:13
We get some of that from work as well,
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هه‌ندێكشتمان له كاریش ده‌ست ده‌كه‌وێ،
03:15
but when people look back on their lives
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به‌ڵام كه مرۆڤ سه‌یری دواوه ده‌كات
03:17
and wonder what their lives have been like
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وە ده‌یه‌وێ بزانێ ژیانی چۆن بووه
03:19
at the end of their lives,
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له كۆتای ژیانیان،
03:21
you look at the last things they say --
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سه‌یری دواهه‌مین شت
ده‌كه‌یت كه ده‌یڵێن
ده‌كه‌یت كه ده‌یڵێن
03:22
they are talking about those moments
that happen in that white personal space.
that happen in that white personal space.
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هه‌موو قسه ده‌كه‌ن له‌سه‌ر ئه‌و ساتانه‌ی
كه له بۆشایه سپیه‌كه ڕوده‌ده‌ن.
كه له بۆشایه سپیه‌كه ڕوده‌ده‌ن.
زۆر پیرۆز و گرنگه بۆمان.
03:26
So it's sacred; it's important to us.
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03:28
Now, what I'm going to do is show you
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ئێستا من پێتا پیشان ده‌ده‌م
03:30
how much of that space
is taken up by screens across time.
is taken up by screens across time.
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چه‌نده سكرین ئه‌م
بۆشایه‌ی كاتمانی بردووه.
بۆشایه‌ی كاتمانی بردووه.
03:33
In 2007,
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له 2007
03:35
this much.
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ئه‌وه نده.
03:36
That was the year that Apple
introduced the first iPhone.
introduced the first iPhone.
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له‌و ساڵه‌ی كه ئه‌پڵ
یه‌كه‌م ئايفۆنى ناساند.
یه‌كه‌م ئايفۆنى ناساند.
03:39
Eight years later,
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هه‌شت ساڵ دوای ئه‌وه،
03:41
this much.
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ئه‌وه‌نده.
03:43
Now, this much.
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ئێستاش ئه‌وه‌نده.
03:45
That's how much time we spend
of that free time in front of our screens.
of that free time in front of our screens.
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ئه‌وه ئه‌م كاته‌یه كه‌به‌سه‌ری ده‌به‌ین
له به‌رامبه‌ر شاشه‌كانمان.
له به‌رامبه‌ر شاشه‌كانمان.
03:48
This yellow area, this thin sliver,
is where the magic happens.
is where the magic happens.
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به‌شه زه‌رده‌كه خۆله‌مێشیه،
ئه‌وشوێنه‌ی جادوه‌كه‌ی تێدا ڕوده‌دا.
ئه‌وشوێنه‌ی جادوه‌كه‌ی تێدا ڕوده‌دا.
03:51
That's where your humanity lives.
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ئه‌م جێیه‌ی مرۆڤایه‌تی تێدا ده‌ژی.
03:53
And right now, it's in a very small box.
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له ئێستادا، له‌بۆكسێكی زۆر بچوكه.
03:56
So what do we do about this?
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ئینجا چی بكه‌ین ده‌رباره‌ی ئه‌مه؟
03:57
Well, the first question is:
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باشه یه‌كه‌م پرسیار:
03:59
What does that red space look like?
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بۆشایه سوره‌كه له چی ده‌چێت؟
04:01
Now, of course, screens are miraculous
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ئێستا شاشه‌كان موعجیزه ئاسان،
04:03
in a lot of ways.
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له زۆر لایه‌نه‌وه.
04:04
I live in New York,
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من له نیۆرك ده‌ژیم،
04:06
a lot of my family lives in Australia,
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زۆربه‌ی خێزانه‌كه‌م
له ئوسترالیا ده‌ژین،
له ئوسترالیا ده‌ژین،
04:08
and I have a one-year-old son.
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وه من كچێكی یه‌ك ساڵم هه‌یه.
04:09
The way I've been able to introduce
them to him is with screens.
them to him is with screens.
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له ڕێگای سكرینه‌وه ئه‌وانم پێناساندوه.
نه‌مده‌توانی ئه‌وه‌بكه‌م
15- 20 ساڵ له‌وه‌و پێش
15- 20 ساڵ له‌وه‌و پێش
04:13
I couldn't have done that
15 or 20 years ago
15 or 20 years ago
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04:15
in quite the same way.
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له هه‌مان ڕێگاوه.
04:16
So there's a lot of good
that comes from them.
that comes from them.
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زۆر شتی باشیان لێوه وه‌رده‌گرین.
04:18
One thing you can do is ask yourself:
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یه‌ك شت ده‌توانی
پرسیار له خۆت بكه‌ی:
پرسیار له خۆت بكه‌ی:
04:20
What goes on during that time?
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چی ڕووده‌دات له‌م كاتانه‌دا؟
04:22
How enriching are the apps
that we're using?
that we're using?
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چه‌نده به‌سودن ئه‌م
ئاپانه‌ی به‌كاری دێنین؟
ئاپانه‌ی به‌كاری دێنین؟
هه‌ندێكیان لە ڕاستیدا ده‌وڵه‌مه‌ندن.
04:25
And some are enriching.
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04:26
If you stop people while
they're using them and say,
they're using them and say,
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ئه‌گه‌ر كه‌سه‌كان بوه‌ستێی و لێیان بپرسی
04:29
"Tell us how you feel right now,"
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بلێ هه‌ست به"
"چیده‌كه‌یت ئێستا
"چیده‌كه‌یت ئێستا
04:30
they say they feel pretty good
about these apps --
about these apps --
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ده‌ڵێن خۆش حالن له‌گه‌ڵ ئه‌م ئاپانه
04:33
those that focus on relaxation,
exercise, weather, reading,
exercise, weather, reading,
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ئه‌وانه‌ی جه‌خت له‌سه ڕاهێنان،
ئارامی،كه‌ش وهه‌وا وخوێندنه‌وه
ئارامی،كه‌ش وهه‌وا وخوێندنه‌وه
و پەروەردە و ته‌ندروستی ده‌كه‌ن.
04:36
education and health.
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04:38
They spend an average of nine
minutes a day on each of these.
minutes a day on each of these.
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به تێكرای نۆ خوله‌ك به‌سه‌ر
ده‌به‌ن له‌گه‌ڵ ئه‌مانه.
ده‌به‌ن له‌گه‌ڵ ئه‌مانه.
04:41
These apps make them much less happy.
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لەلای ترەوە
ئه‌وئاپانه‌ی كه بێتاقه‌تیان ده‌كه‌ن
ئه‌وئاپانه‌ی كه بێتاقه‌تیان ده‌كه‌ن
04:44
About half the people, when you interrupt
them and say, "How do you feel?"
them and say, "How do you feel?"
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نزیكه‌ی نیوه‌ی خه‌ڵك كه لێیان ده‌پرسی
"هه‌ست به چی ده‌كه‌ی؟"
"هه‌ست به چی ده‌كه‌ی؟"
04:47
say they don't feel good about using them.
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ده‌ڵێن هه‌ست بەخۆشی ناكه‌ن
كه‌به‌كاریان دێنن
كه‌به‌كاریان دێنن
04:49
What's interesting about these --
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ئه‌وه سه‌رنج ڕاكێشه ده‌باره‌ی
ژوان، تۆره‌كۆمه‌ڵایه‌تیه‌كان و یاری،
04:51
dating, social networking, gaming,
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04:53
entertainment, news, web browsing --
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ڕابوارن وهه‌واڵ و تۆرگەرەکان
04:55
people spend 27 minutes a day
on each of these.
on each of these.
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خه‌ڵك ڕۆژانه 27 دقیقه به‌سه‌ر ده‌به‌ن.
04:58
We're spending three times longer
on the apps that don't make us happy.
on the apps that don't make us happy.
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سێ ئه‌وه‌نده كاتمان به‌سه‌ر ده‌به‌ین
له‌گه‌ڵ ئه‌وئاپانه‌ی دڵخۆشمان ناكه‌ن.
له‌گه‌ڵ ئه‌وئاپانه‌ی دڵخۆشمان ناكه‌ن.
05:02
That doesn't seem very wise.
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ئه‌مه زۆر ئاقڵانه دیار نیه.
05:04
One of the reasons we spend
so much time on these apps
so much time on these apps
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یه‌كێك له هۆكاره‌كانی ئه‌و كاته
زۆره به‌كارهێنانی
زۆره به‌كارهێنانی
ئاپانەی کە دڵته‌نگمان ده‌كه‌ن
05:07
that make us unhappy
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05:08
is they rob us of stopping cues.
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ناچارمان ده‌كا
بجوڵێین و ڕانەوەستین.
بجوڵێین و ڕانەوەستین.
05:10
Stopping cues were everywhere
in the 20th century.
in the 20th century.
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ده‌گوترێ له هه‌مووشوێنێ نيشانەى وەستان
لە سەدەی 20 دا هەبوو.
لە سەدەی 20 دا هەبوو.
05:12
They were baked into everything we did.
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لەناو هەموو شتێك کە ئێمە كردمان هەبوو
05:14
A stopping cue is basically a signal
that it's time to move on,
that it's time to move on,
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نيشانەى وەستان لە ناکاودا
نیشانەیەکە بو ئەوەی بەرەو پیش بڕوین،
نیشانەیەکە بو ئەوەی بەرەو پیش بڕوین،
05:17
to do something new,
to do something different.
to do something different.
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شتێكی نوێ بكه‌ی،
شتێكی جیاواز بكه‌ی.
شتێكی جیاواز بكه‌ی.
05:20
And -- think about newspapers;
eventually you get to the end,
eventually you get to the end,
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وه بیر له ڕۆژنامه بكه‌وه
ده‌گه‌یه كۆتایه‌كه‌ی،
ده‌گه‌یه كۆتایه‌كه‌ی،
05:23
you fold the newspaper away,
you put it aside.
you put it aside.
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ڕۆژنامه‌كه لول ده‌ده‌یت و
ده‌یخه‌یته لایه‌ك.
ده‌یخه‌یته لایه‌ك.
05:26
The same with magazines, books --
you get to the end of a chapter,
you get to the end of a chapter,
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هه‌مان شێوە لەگەل گۆڤار و كتێب
ده‌گه‌یه دواین به‌شی،
ده‌گه‌یه دواین به‌شی،
05:29
prompts you to consider
whether you want to continue.
whether you want to continue.
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هانت ده‌دات بۆ
ئه‌وه‌ی به‌رده‌وام بیت.
ئه‌وه‌ی به‌رده‌وام بیت.
05:32
You watched a show on TV,
eventually the show would end,
eventually the show would end,
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سه‌یری به‌رنامه‌یه‌كی ته‌له‌فزیۆنی ده‌كه‌ی
وده‌گاته كۆتای،
وده‌گاته كۆتای،
05:35
and then you'd have a week
until the next one came.
until the next one came.
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وه هه‌فته‌یه‌ك ده‌ڕوات
تا به‌رنامه‌یه‌كی دیكه دەربکەوێت.
تا به‌رنامه‌یه‌كی دیكه دەربکەوێت.
05:37
There were stopping cues everywhere.
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نيشانەى وەستان
له هه‌موو شوێنێكه.
له هه‌موو شوێنێكه.
05:39
But the way we consume media today
is such that there are no stopping cues.
is such that there are no stopping cues.
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به‌ڵام به‌و جۆره‌ی میدیا هه‌یه
له ئێستادا هیچ وه‌ستانێك نیه.
له ئێستادا هیچ وه‌ستانێك نیه.
05:43
The news feed just rolls on,
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هه‌واڵه‌كان هه‌میشه نوێده‌بنه‌وه،
05:45
and everything's bottomless:
Twitter, Facebook, Instagram,
Twitter, Facebook, Instagram,
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هه‌موویان بێ کوتایین:
تویته‌ر، فه‌یسبوك، ئینسته‌گرام
تویته‌ر، فه‌یسبوك، ئینسته‌گرام
05:49
email, text messaging, the news.
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ئیمه‌یل، نامه و هه‌واڵه‌كان.
05:52
And when you do check
all sorts of other sources,
all sorts of other sources,
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كاتێ هه‌موو ئه‌و سه‌رچاوانه چێك ده‌كه‌ی،
05:55
you can just keep going on and on and on.
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هه‌میشه به‌رده‌وام ده‌بی له‌سه‌ری.
05:57
So, we can get a cue about what to do
from Western Europe,
from Western Europe,
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ده‌توانین چاوه‌ڕوانی چی بكه‌ین
له ئه‌وڕوپای ڕۆژئاوا،
له ئه‌وڕوپای ڕۆژئاوا،
06:02
where they seem to have a number
of pretty good ideas in the workplace.
of pretty good ideas in the workplace.
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له‌كاتێكا ژماره‌یه‌كی زۆری
بیرۆكه‌ی باش هه‌یه له شوێنی ئیشكردن.
بیرۆكه‌ی باش هه‌یه له شوێنی ئیشكردن.
06:05
Here's one example.
This is a Dutch design firm.
This is a Dutch design firm.
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یه‌كێك له‌وانه
دیزاینی كۆمپانیایه‌كی هۆڵه‌ندیه.
دیزاینی كۆمپانیایه‌كی هۆڵه‌ندیه.
06:08
And what they've done
is rigged the desks to the ceiling.
is rigged the desks to the ceiling.
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ئه‌وان هه‌ڵساون به‌به‌ستانه‌وه‌ی
مێزه‌كان به بنمیچه‌كه.
مێزه‌كان به بنمیچه‌كه.
06:11
And at 6pm every day,
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وه هه‌موو ڕۆژێ سه‌عات 6
06:12
it doesn't matter who you're emailing
or what you're doing,
or what you're doing,
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گرنگ نیه ئیمه‌یل بۆكێ ده‌كه‌ی
وه چی ده‌كه‌یت
وه چی ده‌كه‌یت
مێزه‌كان به‌رزده‌بنه‌وه بۆسه‌قفه‌كه.
06:15
the desks rise to the ceiling.
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06:16
(Laughter)
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(پێكه‌نین)
06:18
(Applause)
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(چه‌پڵه‌لێدان)
06:19
Four days a week, the space
turns into a yoga studio,
turns into a yoga studio,
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چوار ڕۆژ له هه‌فته‌دا ئه‌م شوێنه
ده‌بێته ستۆدیۆی یۆگا،
ده‌بێته ستۆدیۆی یۆگا،
06:23
one day a week, into a dance club.
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یه‌ك ڕۆژیش یانه‌ی سه‌ما.
06:25
It's really up to you which ones
you stick around for.
you stick around for.
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ئه‌مه به‌نده له‌سه‌ر تۆ
كامیان هه‌ڵده‌بژێری.
كامیان هه‌ڵده‌بژێری.
06:27
But this is a great stopping rule,
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به‌ڵام یاسایه‌كی زۆر نایابه.
06:29
because it means at the end of the day,
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چونكه مانای وایه له كۆتای ڕۆژدا،
06:31
everything stops, there's no way to work.
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هه‌موو شتێ ده‌وه‌ستێ
هیچ كار نیه.
هیچ كار نیه.
06:33
At Daimler, the German car company,
they've got another great strategy.
they've got another great strategy.
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له‌ده‌یمله‌ركۆمپانیایه‌كی ئۆتۆمبیلی
ئه‌ڵمانی ستراتیژیه‌كی گرنگیان هه‌یه
ئه‌ڵمانی ستراتیژیه‌كی گرنگیان هه‌یه
06:36
When you go on vacation,
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كه ده‌چیت بۆ پشوو،
06:38
instead of saying,
"This person's on vacation,
"This person's on vacation,
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له جیاتی ئه‌وه‌ی بڵێن
"ئه‌م كه‌سه له پشووه"
"ئه‌م كه‌سه له پشووه"
06:40
they'll get back to you eventually,"
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"دواتر ده‌گه‌ڕێته‌وه"
06:42
they say, "This person's on vacation,
so we've deleted your email.
so we've deleted your email.
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ده‌ڵێن ئه‌و كه‌سه له پشووه، ئیمه‌یله"
كه ڕه‌ش كراوه‌ته‌وه
كه ڕه‌ش كراوه‌ته‌وه
06:45
This person will never see
the email you just sent."
the email you just sent."
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ئه‌و كه‌سه هه‌رگیز ئیمه‌له‌كه
"نابینێت كه ناردووته
"نابینێت كه ناردووته
06:48
(Laughter)
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(پێكه‌نین)
06:49
"You can email back in a couple of weeks,
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ده‌توانی ئیمه‌یل بنێریەوە
چه‌ند هه‌فته‌یه‌كی تر"
چه‌ند هه‌فته‌یه‌كی تر"
یان ئیمه‌یل بۆ كه‌سه‌كی تر بنێرە."
06:52
or you can email someone else."
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06:53
(Laughter)
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(پێكه‌نین)
06:54
And so --
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وه،
06:55
(Applause)
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(چه‌پڵه‌لێدان)
07:00
You can imagine what that's like.
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ده‌توانی خه‌یاڵ بكه‌ی ئه‌مه چۆنه.
07:02
You go on vacation,
and you're actually on vacation.
and you're actually on vacation.
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ده‌چیته پشوو و به‌ڕاستی له پشووی.
07:05
The people who work at this company feel
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ئه‌و كه‌سانه‌ی له‌وكۆمپانیانه كارده‌كه‌ن
07:07
that they actually get a break from work.
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پشوویه‌ك له ئیش كردن وه‌رده‌گرن.
07:09
But of course, that doesn't tell us much
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به‌دڵنیایه‌وه ئه‌مه
زۆرمان پێناڵێن
زۆرمان پێناڵێن
07:11
about what we should do
at home in our own lives,
at home in our own lives,
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ده‌رباره‌ی ئه‌وه‌ی چی بكه‌ین له ماڵه‌وه،
07:13
so I want to make some suggestions.
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ده‌مه‌وێت چه‌ند پێشنیارێك بكه‌م.
07:15
It's easy to say, between 5 and 6pm,
I'm going to not use my phone.
I'm going to not use my phone.
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ئاسانه بڵێی له نێوان 5 بۆ 6 ئێواره
مۆبایله‌كه‌م به‌كار ناهێنم.
مۆبایله‌كه‌م به‌كار ناهێنم.
07:19
The problem is, 5 and 6pm
looks different on different days.
looks different on different days.
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كێشه‌كه ئه‌ویه 5 و 6 هه‌موو
ڕۆژێك وه‌ك و یه‌ك نیه.
ڕۆژێك وه‌ك و یه‌ك نیه.
07:23
I think a far better strategy is to say,
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باوه‌ڕم وایه ستراتیژیه‌كی باشتره بڵێین
07:25
I do certain things every day,
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هه‌موو ڕۆژێ هەندێ
شتی دیاری کراو ده‌كه‌م،
شتی دیاری کراو ده‌كه‌م،
07:27
there are certain occasions
that happen every day,
that happen every day,
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هه‌لی دیاری كراوهه‌یه
هه‌موو ڕۆژێك ڕووده‌ده‌ن
هه‌موو ڕۆژێك ڕووده‌ده‌ن
07:29
like eating dinner.
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وه‌كو نان خواردنی ئێواره
07:30
Sometimes I'll be alone,
184
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هه‌ندێك جار ته‌نیا ده‌بم
07:32
sometimes with other people,
185
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هه‌ندێ جار له‌گه‌ڵ خه‌ڵك،
07:33
sometimes in a restaurant,
186
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1279
هه‌ندێ جارله چێشتخانه،
07:34
sometimes at home,
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هه‌ندێ جار لە ماڵه‌وه،
به‌ڵام ئه‌و یاسایه‌ی
به‌كاری ده‌ھێنم:
به‌كاری ده‌ھێنم:
07:36
but the rule that I've adopted is:
I will never use my phone at the table.
I will never use my phone at the table.
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هه‌رگیز مۆبایله‌كه‌م
لەسەر مێزی خواردن به‌كارناهێنم.
لەسەر مێزی خواردن به‌كارناهێنم.
07:40
It's far away,
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له دووره‌وه‌یه.
07:41
as far away as possible.
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هێنده‌ی گونجاوه دووره لێم.
07:43
Because we're really bad
at resisting temptation.
at resisting temptation.
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چونكه زۆر به ئاسانی،
فریوو ده‌خۆین
فریوو ده‌خۆین
07:45
But when you have a stopping cue
that, every time dinner begins,
that, every time dinner begins,
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به‌ڵام كه پلانمان هه‌یه
هه‌مووكاتێ نانی ئێواره ده‌ست پێ ده‌كات
هه‌مووكاتێ نانی ئێواره ده‌ست پێ ده‌كات
مۆبایله‌كه‌م دوورداده‌نێم.
07:48
my phone goes far away,
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07:49
you avoid temptation all together.
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له فریوخواردن دوور ده‌كه‌ویته‌وه.
07:51
At first, it hurts.
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له‌سه‌ره‌تادا ئازار به‌خشه.
07:53
I had massive FOMO.
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فۆمۆ یه‌كی به‌هێزم هه‌یه.
07:54
(Laughter)
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(پێكه‌نین)
07:55
I struggled.
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له ململانێدا بووم
07:57
But what happens is, you get used to it.
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به‌ڵام ڕادێی له‌گه‌ڵ ئه‌وه‌ی ڕوده‌دات
07:59
You overcome the withdrawal
the same way you would from a drug,
the same way you would from a drug,
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زاڵ ده‌بی به‌سه‌رئاسته‌نگ وه‌كو
ئه‌وه‌ی هه‌بووبه‌رامبه‌ر بێهۆشكه‌ر
ئه‌وه‌ی هه‌بووبه‌رامبه‌ر بێهۆشكه‌ر
08:02
and what happens is, life becomes
more colorful, richer,
more colorful, richer,
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ئه‌وه‌ی ڕوده‌دات ژیانت
ڕه‌نگاوڕه‌نگتر وده‌وڵه‌مه‌ند تر ده‌كات
ڕه‌نگاوڕه‌نگتر وده‌وڵه‌مه‌ند تر ده‌كات
08:05
more interesting --
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زۆر سه‌رنج ڕاكێشتر
08:06
you have better conversations.
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گفتوگۆی باشترت ده‌بێت
08:08
You really connect with the people
who are there with you.
who are there with you.
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په‌یوه‌ندیت باشتر ده‌بێت
له‌گه‌ڵ كه‌سانی ده‌ورت
له‌گه‌ڵ كه‌سانی ده‌ورت
08:11
I think it's a fantastic strategy,
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پێم وایه ستراتیژیه‌كی زۆر جوانه
08:12
and we know it works,
because when people do this --
because when people do this --
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دزانین كاریگه‌ر ده‌بێت
كه خه‌ڵك ئه‌مه ده‌كه‌ن
كه خه‌ڵك ئه‌مه ده‌كه‌ن
08:15
and I've tracked a lot of people
who have tried this --
who have tried this --
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من زۆر كه‌س ده‌ناسم
هه‌وڵی ئه‌مه‌یان داوه
هه‌وڵی ئه‌مه‌یان داوه
08:17
it expands.
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زیاتریش ده‌بن
08:19
They feel so good about it,
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زۆر هه‌ست به باشی ده‌كه‌ن
08:20
they start doing it for the first
hour of the day in the morning.
hour of the day in the morning.
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ده‌ستیان پێكرد به سه‌عاته‌كانی به‌یانیان
08:23
They start putting their phones
on airplane mode on the weekend.
on airplane mode on the weekend.
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مۆبایله‌كانیان كرده مۆدی
فڕن له كۆتای هه‌فته
فڕن له كۆتای هه‌فته
08:26
That way, your phone remains a camera,
but it's no longer a phone.
but it's no longer a phone.
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به‌م شێوه‌یه مۆبایله‌كه‌ت كامێرای
هه‌یه به‌ڵام مۆبایل نیه
هه‌یه به‌ڵام مۆبایل نیه
08:30
It's a really powerful idea,
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ئه‌مه بیرۆكه‌یه‌كی به‌هێزه
08:31
and we know people feel much better
about their lives when they do this.
about their lives when they do this.
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ده‌زانین خه‌ڵك چه‌نده باشترن
كه ئه‌مه ده‌كه‌ن
كه ئه‌مه ده‌كه‌ن
08:35
So what's the take home here?
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چ داهاتێك ده‌به‌یته‌وه ماڵه‌وه؟
08:37
Screens are miraculous;
I've already said that,
I've already said that,
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هه‌روه‌ك گوتم شاشه‌كان ناوازه‌ن،
08:39
and I feel that it's true.
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وه هه‌ست ده‌كه‌م ڕاسته.
08:41
But the way we use them is a lot like
driving down a really fast, long road,
driving down a really fast, long road,
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به‌ڵام به‌م شێوازه‌ی به‌كاری ده‌هێنین
له خواره‌وه‌ی ڕێگایه‌كی زۆر درێژ و خێرا،
له خواره‌وه‌ی ڕێگایه‌كی زۆر درێژ و خێرا،
08:45
and you're in a car where the accelerator
is mashed to the floor,
is mashed to the floor,
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له ئۆتۆمبیله‌كی كه پایده‌ره‌كه‌ی
تێكه‌ڵ بووه له‌گه‌ڵ ئه‌رزه‌كه،
تێكه‌ڵ بووه له‌گه‌ڵ ئه‌رزه‌كه،
08:49
it's kind of hard
to reach the brake pedal.
to reach the brake pedal.
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زه‌حمه‌ته بگه‌یته
پایده‌ری برێكه‌كه.
پایده‌ری برێكه‌كه.
08:51
You've got a choice.
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هه‌لبژارده‌یه‌كت هه‌یه.
08:53
You can either glide by, past,
say, the beautiful ocean scenes
say, the beautiful ocean scenes
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یان ده‌توانی بڕۆی بابڵێین
لەبردەم دیمه‌نه‌كانی زه‌ریای جوانه‌كه
لەبردەم دیمه‌نه‌كانی زه‌ریای جوانه‌كه
08:57
and take snaps out the window --
that's the easy thing to do --
that's the easy thing to do --
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هه‌ندێ وێنه بگری--
ئه‌مه شتێكی ئاسانه
ئه‌مه شتێكی ئاسانه
09:00
or you can go out of your way
to move the car to the side of the road,
to move the car to the side of the road,
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یان ده‌توانی ئۆتۆمبیله‌كه‌ت
له‌لایه‌ك ڕابگری و بیكوژێنیته‌وه،
له‌لایه‌ك ڕابگری و بیكوژێنیته‌وه،
09:04
to push that brake pedal,
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پاڵ به‌پایده‌ری برێكه‌كه بنێ،
09:05
to get out,
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بۆ ده‌رچوون،
09:07
take off your shoes and socks,
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گۆره‌وی و پێڵاوه‌كانت داكه‌نی،
09:08
take a couple of steps onto the sand,
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چه‌ند هه‌نگاوێك بڕۆوه ناو لم،
09:11
feel what the sand feels like
under your feet,
under your feet,
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هه‌ست به لمه‌كه بكه‌ی له ژێر پێت،
09:13
walk to the ocean,
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به‌ره‌و زه‌ربا ده‌ڕۆی
09:14
and let the ocean lap at your ankles.
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لێگه‌رێ زه‌ریا باوه‌ش
به گۆزینگه‌كانت بكات
به گۆزینگه‌كانت بكات
09:17
Your life will be richer
and more meaningful
and more meaningful
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ژیانت ده‌وڵه‌مه‌ندتر
و مانادارتر ده‌بێت
و مانادارتر ده‌بێت
09:20
because you breathe in that experience,
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چونكه له ناو ئه‌م ئه‌زمونه
هه‌ناسه ده‌ده‌ی،
هه‌ناسه ده‌ده‌ی،
وە چونكه مۆبایله‌كه‌ت
له‌ناوئۆتۆمبیله‌كه جێهێشتووه.
له‌ناوئۆتۆمبیله‌كه جێهێشتووه.
09:22
and because you've left
your phone in the car.
your phone in the car.
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09:24
Thank you.
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سوپاس
09:25
(Applause)
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(چه‌پڵه لێدان)
ABOUT THE SPEAKER
Adam Alter - PsychologistWhat makes us incessantly check our phones? Adam Alter dives into the fascinating psychology that drives our tech addictions.
Why you should listen
Adam Alter's academic research focuses on judgment, decision-making and social psychology, with a particular interest in the sometimes surprising effects of subtle cues in the environment on human cognition and behavior.
He is the bestselling author of two books: Irresistible, which considers why so many people today are addicted to so many behaviors, from incessant smart phone and internet use to video game playing and online shopping, and Drunk Tank Pink, which investigates how hidden forces in the world around us shape our thoughts, feelings and behaviors.
Adam Alter | Speaker | TED.com