TED2017
Adam Alter: Why our screens make us less happy
亚当·奥特: 为什么屏幕使我们更不开心？
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屏幕和电子设备对我们做了什么？心理学家亚当·奥特研究了屏幕从我们身边偷走了多少时间，以及屏幕是如何偷走时间的。他向我们分享花费大量时间在电子设备上让你感到不开心的原因，同时还提出了如何改变这种状况的建议。
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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几年前，我听到一个有趣的传言。
00:16
Apparently, the head
of a large pet food company
of a large pet food company
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据说，一家大型宠物食品企业的负责人
00:18
would go into the annual
shareholder's meeting
shareholder's meeting
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会参加年度的股东大会，
并带着一罐狗粮。
00:21
with can of dog food.
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他会吃这罐狗粮。
00:22
And he would eat the can of dog food.
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这证明那些食品对他而言足够好，
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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自然也对宠物足够好。
00:28
it was good enough for their pets.
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这个策略现在被称作“吃狗粮”，
00:29
This strategy is now known
as "dogfooding,"
as "dogfooding,"
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这是商业中常见的策略。
00:32
and it's a common strategy
in the business world.
in the business world.
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这个策略并不是指每个人都去吃狗的食物，
00:34
It doesn't mean everyone
goes in and eats dog food,
goes in and eats dog food,
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00:37
but businesspeople
will use their own products
will use their own products
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而是商人会用他们自己的产品
来证实他们的感觉——
00:39
to demonstrate that they feel --
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他们对自己的产品很自信。
00:41
that they're confident in them.
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现在这已是一个普通的做法，
00:42
Now, this is a widespread practice,
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00:44
but I think what's really interesting
is when you find exceptions
is when you find exceptions
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但我认为真正有趣的是你会发现
这个规则的例外——
00:47
to this rule,
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当你发现在许多商业案例中，
00:49
when you find cases of businesses
or people in businesses
or people in businesses
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企业不使用自己的产品。
00:51
who don't use their own products.
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事实证明，这种情况在一个行业中
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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经常发生，
00:56
in a pretty regular way,
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这个行业就是基于屏幕的技术行业。
00:57
and that is the screen-based
tech industry.
tech industry.
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在2010年，当史蒂夫·乔布斯发布 iPad 时，
01:00
So, in 2010, Steve Jobs,
when he was releasing the iPad,
when he was releasing the iPad,
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他将 iPad 描述为一个“非凡”的设备。
01:04
described the iPad as a device
that was "extraordinary."
that was "extraordinary."
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“你将得到从未有过的浏览体验；
01:08
"The best browsing experience
you've ever had;
you've ever had;
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01:10
way better than a laptop,
way better than a smartphone.
way better than a smartphone.
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比笔记本电脑好得多，比智能手机好得多。
那是一种难以置信的体验。”
01:13
It's an incredible experience."
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数月后，《纽约时报》的记者
01:15
A couple of months later,
he was approached by a journalist
he was approached by a journalist
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与他联系，
01:18
from the New York Times,
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他们通了一次很长的电话。
01:19
and they had a long phone call.
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在通话的最后，
01:20
At the end of the call,
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记者提出了一个看似无关紧要的问题。
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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他对乔布斯说：“你的孩子一定很喜欢 iPad。”
01:25
He said to him, "Your kids
must love the iPad."
must love the iPad."
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01:28
There's an obvious answer to this,
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这个问题有一个显然的答案，
但乔布斯的回答使把记者吓了一跳。
01:30
but what Jobs said
really staggered the journalist.
really staggered the journalist.
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记者十分惊讶，
01:33
He was very surprised,
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因为乔布斯回答：“他们还没用过 iPad 呢。
01:34
because he said, "They haven't used it.
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01:36
We limit how much technology
our kids use at home."
our kids use at home."
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在家中我们限制他们使用电子产品。”
这是一件在技术界非常常见的事。
01:39
This is a very common thing
in the tech world.
in the tech world.
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事实上，硅谷附近有一所学校
01:43
In fact, there's a school
quite near Silicon Valley
quite near Silicon Valley
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叫做华道夫半岛学校，
01:46
called the Waldorf School
of the Peninsula,
of the Peninsula,
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这所学校在学生们升到八年级前不会使用屏幕。
01:48
and they don't introduce screens
until the eighth grade.
until the eighth grade.
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真正有趣的是，
01:51
What's really interesting about the school
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这所学校75%的学生家长
01:53
is that 75 percent
of the kids who go there
of the kids who go there
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是硅谷的技术高管。
01:55
have parents who are high-level
Silicon Valley tech execs.
Silicon Valley tech execs.
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01:59
So when I heard about this, I thought
it was interesting and surprising,
it was interesting and surprising,
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所以当我听到这件事时，我觉得很有趣而且很惊讶。
02:02
and it pushed me to consider
what screens were doing to me
what screens were doing to me
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它促使我思考屏幕对我自己、
我的家庭、我爱的人，
02:05
and to my family and the people I loved,
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甚至对所有人做了什么。
02:07
and to people at large.
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所以最近五年，
02:09
So for the last five years,
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作为一个商业和心理学教授，
02:11
as a professor of business and psychology,
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我一直在研究屏幕对我们生活的影响。
02:13
I've been studying the effect
of screens on our lives.
of screens on our lives.
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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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我希望从关注屏幕花去了我们多少时间开始，
02:20
and then we can talk about
what that time looks like.
what that time looks like.
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然后我们再来讨论这些时间是什么样的。
我现在展示的是工作日的平均数据，
02:23
What I'm showing you here
is the average 24-hour workday
is the average 24-hour workday
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分别是在三个时间点：
02:26
at three different points in history:
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2007年，也就是10年前，
02:28
2007 -- 10 years ago --
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2015年，
02:30
2015
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以及我上周刚刚收集的数据。
02:32
and then data that I collected,
actually, only last week.
actually, only last week.
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很多事情并没有
02:35
And a lot of things haven't changed
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发生太大的变化。
02:36
all that much.
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02:39
We sleep roughly seven-and-a-half
to eight hours a day;
to eight hours a day;
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每天我们大约花 7 个半小时到 8 个小时睡觉；
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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有人说这个时间略微有下降，但变化不大。
工作花费我们 8 个半小时到 9 个小时。
02:45
We work eight-and-a-half
to nine hours a day.
to nine hours a day.
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而生存活动——
02:48
We engage in survival activities --
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例如吃饭、洗澡、照看孩子——
02:50
these are things like eating
and bathing and looking after kids --
and bathing and looking after kids --
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花费我们三个小时。
02:53
about three hours a day.
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这里留下了空白。
02:54
That leaves this white space.
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这些是我们的私人时间。
02:56
That's our personal time.
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这段时间对我们至关重要。
02:58
That space is incredibly important to us.
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03:01
That's the space where we do things
that make us individuals.
that make us individuals.
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因为它使我们成为与众不同的人。
03:04
That's where hobbies happen,
where we have close relationships,
where we have close relationships,
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在这段时间里我们探索爱好、维持亲密的关系、
思考人生、获得灵感和创意、
03:07
where we really think about our lives,
where we get creative,
where we get creative,
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回顾以及试图思考
03:10
where we zoom back and try to work out
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过去的生活是否有意义。
03:12
whether our lives have been meaningful.
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当然我们在工作中也做过这些，
03:13
We get some of that from work as well,
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但当人们在生命
03:15
but when people look back on their lives
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结束之前
03:17
and wonder what their lives have been like
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回顾他们的生活时，
03:19
at the end of their lives,
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你会发现许多事情他们始终仍念念不忘——
03:21
you look at the last things they say --
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他们在说那些发生在图中空白私人时间中的事。
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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所以，这些时间是神圣的；它对我们非常重要。
03:26
So it's sacred; it's important to us.
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现在，我要向你们展示的是
03:28
Now, what I'm going to do is show you
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这些空白中有多少时间被屏幕占据。
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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2007 年，
03:33
In 2007,
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这么多。
03:35
this much.
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这是苹果发布第一台 iPhone 的年份。
03:36
That was the year that Apple
introduced the first iPhone.
introduced the first iPhone.
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8 年后，
03:39
Eight years later,
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03:41
this much.
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是这样的。
03:43
Now, this much.
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到现在，这样。
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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这是我们在空闲时间里花费在屏幕上的时间。
这个黄色区域，这个细条，是最神奇的地方。
03:48
This yellow area, this thin sliver,
is where the magic happens.
is where the magic happens.
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你的人性存在于这段时间里。
03:51
That's where your humanity lives.
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但现在，这个区域已经很小了。
03:53
And right now, it's in a very small box.
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03:56
So what do we do about this?
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那我们该怎么做呢？
03:57
Well, the first question is:
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第一个问题是：
那个红色的区域是什么样的？
03:59
What does that red space look like?
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当然，屏幕从现在的很多方面看来
04:01
Now, of course, screens are miraculous
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都是一件不可思议的事。
04:03
in a lot of ways.
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我在纽约生活，
04:04
I live in New York,
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04:06
a lot of my family lives in Australia,
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我有许多家人在澳大利亚生活，
我还有一个一岁的儿子。
04:08
and I have a one-year-old son.
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我通过屏幕将我的家人介绍给我的儿子。
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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但在 15 或 20 年前，
04:13
I couldn't have done that
15 or 20 years ago
15 or 20 years ago
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我完全无法这么做。
04:15
in quite the same way.
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不难看到，屏幕带给了我们许多好处。
04:16
So there's a lot of good
that comes from them.
that comes from them.
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一件你可以做的事情是问问你自己：
04:18
One thing you can do is ask yourself:
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在那段时间里发生了什么？
04:20
What goes on during that time?
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我们使用的应用很丰富吗？
04:22
How enriching are the apps
that we're using?
that we're using?
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有些很丰富。
04:25
And some are enriching.
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如果你打断正在用手机的人并说：
04:26
If you stop people while
they're using them and say,
they're using them and say,
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“告诉我们，你现在的感觉如何？”
04:29
"Tell us how you feel right now,"
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他们会说感觉很好——
04:30
they say they feel pretty good
about these apps --
about these apps --
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当他们使用休闲、锻炼、天气、阅读、
04:33
those that focus on relaxation,
exercise, weather, reading,
exercise, weather, reading,
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教育和健康的手机应用时。
04:36
education and health.
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人们平均每天在这些应用上花费 9 分钟。
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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而这些应用让人们更不开心。
04:41
These apps make them much less happy.
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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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大约一半的人，当你打断他们并问：“你感觉如何？”
他们回答感觉并不好。
04:47
say they don't feel good about using them.
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有意思的是，在这些应用上——
04:49
What's interesting about these --
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约会、社交、游戏、
04:51
dating, social networking, gaming,
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娱乐、新闻、浏览网页——
04:53
entertainment, news, web browsing --
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人们每天花 27 分钟。
04:55
people spend 27 minutes a day
on each of these.
on each of these.
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我们在使我们不开心的应用上花费了三倍的时间。
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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这看起来并不明智。
05:02
That doesn't seem very wise.
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05:04
One of the reasons we spend
so much time on these apps
so much time on these apps
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我们花很多时间在这些
使我们不高兴的应用上，原因之一
05:07
that make us unhappy
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是它们没有“停止信号”。
05:08
is they rob us of stopping cues.
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在 20 世纪，“停止信号”曾经无处不在。
05:10
Stopping cues were everywhere
in the 20th century.
in the 20th century.
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它几乎存在于每件事里。
05:12
They were baked into everything we did.
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“停止信号”提示我们是时候前进，
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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去做些新的事情，做些不同的事情。
05:17
to do something new,
to do something different.
to do something different.
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不妨想想报纸；最终你读到了结尾，
05:20
And -- think about newspapers;
eventually you get to the end,
eventually you get to the end,
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于是你把报纸叠起来，放到一旁。
05:23
you fold the newspaper away,
you put it aside.
you put it aside.
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杂志和书与之相同——你读到了最后一章，
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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于是你考虑是否要继续。
05:29
prompts you to consider
whether you want to continue.
whether you want to continue.
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05:32
You watched a show on TV,
eventually the show would end,
eventually the show would end,
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你观看电视节目，最终节目结束，
05:35
and then you'd have a week
until the next one came.
until the next one came.
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于是你要等待一周才能看到下一期。
“停止信号”曾经在生活中的方方面面出现。
05:37
There were stopping cues everywhere.
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但当今我们消费媒体的方式已不再有“停止信号”了。
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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05:43
The news feed just rolls on,
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信息滚动出现，
05:45
and everything's bottomless:
Twitter, Facebook, Instagram,
Twitter, Facebook, Instagram,
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一切都没有尽头：
Twitter、Facebook、Instagram、
Twitter、Facebook、Instagram、
电子邮件、短信、新闻。
05:49
email, text messaging, the news.
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当你查看各种来源的信息时，
05:52
And when you do check
all sorts of other sources,
all sorts of other sources,
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你可以一直继续下去。
05:55
you can just keep going on and on and on.
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我们可以从西欧得到一点如何做的提示。
05:57
So, we can get a cue about what to do
from Western Europe,
from Western Europe,
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他们似乎对于工作场所有很多好的想法。
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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这里有一个例子。这是一家荷兰设计公司。
06:05
Here's one example.
This is a Dutch design firm.
This is a Dutch design firm.
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他们将工作桌与天花板连在了一起。
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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每天晚上 6 点，
06:11
And at 6pm every day,
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无论你在写邮件或者做其他事情，
06:12
it doesn't matter who you're emailing
or what you're doing,
or what you're doing,
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桌子会升到天花板上。
06:15
the desks rise to the ceiling.
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（笑声）
06:16
(Laughter)
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（掌声）
06:18
(Applause)
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每周有四天，这个空间变成瑜伽室；
06:19
Four days a week, the space
turns into a yoga studio,
turns into a yoga studio,
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另外一天则变成舞蹈俱乐部。
06:23
one day a week, into a dance club.
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你喜欢哪个由你自己决定。
06:25
It's really up to you which ones
you stick around for.
you stick around for.
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但这是一个非常棒的停止规则，
06:27
But this is a great stopping rule,
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因为它意味着这一天的结束，
06:29
because it means at the end of the day,
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一切停止，不能再工作。
06:31
everything stops, there's no way to work.
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德国汽车公司戴姆勒有另一个好方法。
06:33
At Daimler, the German car company,
they've got another great strategy.
they've got another great strategy.
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当员工前去度假的时候，
06:36
When you go on vacation,
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他们不会说：“这个人去度假了，
06:38
instead of saying,
"This person's on vacation,
"This person's on vacation,
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但他会回来的。”
06:40
they'll get back to you eventually,"
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他们会说：“这个人在度假呢，
所以我们会删除你发给他的邮件。
所以我们会删除你发给他的邮件。
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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他将永远看不到你刚才发的邮件。”
06:45
This person will never see
the email you just sent."
the email you just sent."
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（笑声）
06:48
(Laughter)
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“你可以在几周后再发，
06:49
"You can email back in a couple of weeks,
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或者干脆给其他人写邮件。”
06:52
or you can email someone else."
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（笑声）
06:53
(Laughter)
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所以——
06:54
And so --
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（掌声）
06:55
(Applause)
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07:00
You can imagine what that's like.
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你可以想象那个样子。
你在度假，你真的在度假。
07:02
You go on vacation,
and you're actually on vacation.
and you're actually on vacation.
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这个公司的员工感觉
07:05
The people who work at this company feel
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他们真正获得了休息。
07:07
that they actually get a break from work.
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当然，这并没有告诉我们
07:09
But of course, that doesn't tell us much
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在日常生活中应当怎么做，
07:11
about what we should do
at home in our own lives,
at home in our own lives,
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所以我想给一点建议。
07:13
so I want to make some suggestions.
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我可以很轻松的说：在晚上 5 点到 6 点之间，
我不会使用手机。
我不会使用手机。
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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但问题在于，5 点到 6 点的安排在每天是不同的。
07:19
The problem is, 5 and 6pm
looks different on different days.
looks different on different days.
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因而我想到了一个更好的方法：
07:23
I think a far better strategy is to say,
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我每天都会做某些特定的事情，
07:25
I do certain things every day,
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有些情况每天都会发生，
07:27
there are certain occasions
that happen every day,
that happen every day,
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比如说晚餐。
07:29
like eating dinner.
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有时我会独自一人吃晚餐，
07:30
Sometimes I'll be alone,
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有时候和其他人一起，
07:32
sometimes with other people,
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有的时候在餐厅，
07:33
sometimes in a restaurant,
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有的时候在家。
07:34
sometimes at home,
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但我的规则是：绝对不在餐桌上使用手机。
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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07:40
It's far away,
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这很难，
07:41
as far away as possible.
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能做到的可能性不大。
因为我们真的很难抵制诱惑。
07:43
Because we're really bad
at resisting temptation.
at resisting temptation.
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但当你有这个“停止信号”，每到晚餐时，
07:45
But when you have a stopping cue
that, every time dinner begins,
that, every time dinner begins,
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手机就会离你很远，
07:48
my phone goes far away,
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于是你就远离了诱惑。
07:49
you avoid temptation all together.
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起先，我很难受。
07:51
At first, it hurts.
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我有了严重的错失恐惧。
07:53
I had massive FOMO.
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（笑声）
07:54
(Laughter)
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我艰难地忍受着。
07:55
I struggled.
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07:57
But what happens is, you get used to it.
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但接下来发生的事情是，你已经习惯了。
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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你度过了这段艰难的过程，就像成功戒毒一样，
接着迎接你的，是更加多彩、丰富、
08:02
and what happens is, life becomes
more colorful, richer,
more colorful, richer,
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有趣的生活——
08:05
more interesting --
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你与他人有了更好的交流。
08:06
you have better conversations.
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你与身旁的人真正联系在了一起。
08:08
You really connect with the people
who are there with you.
who are there with you.
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我认为这是一个非常棒的方法，
08:11
I think it's a fantastic strategy,
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而且我们知道它有效，因为当人们这样做的时候——
08:12
and we know it works,
because when people do this --
because when people do this --
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我已经发现许多人尝试了这种方式——
08:15
and I've tracked a lot of people
who have tried this --
who have tried this --
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它已经传播开了。
08:17
it expands.
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他们觉得这是个好方法，
08:19
They feel so good about it,
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他们从早上的第一个小时就开始做了。
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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他们开始在周末将手机调为飞行模式。
08:23
They start putting their phones
on airplane mode on the weekend.
on airplane mode on the weekend.
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那样的话，你的手机成了一个相机，不再是手机了。
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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这是一个强有力的想法，
08:30
It's a really powerful idea,
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同时我们知道人们在做这些的时候，
感觉到生活更加美好。
感觉到生活更加美好。
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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08:35
So what's the take home here?
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所以重点是什么？
08:37
Screens are miraculous;
I've already said that,
I've already said that,
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屏幕无比神奇；我已经说过了，
而且我认为这千真万确。
08:39
and I feel that it's true.
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但我们使用屏幕的方式却像是开过一条长长的路，
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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你坐在车里，将油门踩到底，
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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你踩不到刹车。
08:49
it's kind of hard
to reach the brake pedal.
to reach the brake pedal.
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其实你可以选择。
08:51
You've got a choice.
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08:53
You can either glide by, past,
say, the beautiful ocean scenes
say, the beautiful ocean scenes
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你可以开过旁边美丽的海景，
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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对窗外拍几张照片——这很容易做到——
或者你可以离开这条路，将车开到路边，
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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踩下刹车，
09:04
to push that brake pedal,
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走出车去，
09:05
to get out,
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脱下鞋和袜子，
09:07
take off your shoes and socks,
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在沙滩上走几步，
09:08
take a couple of steps onto the sand,
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体会沙子在你脚下的感觉，
09:11
feel what the sand feels like
under your feet,
under your feet,
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走向大海，
09:13
walk to the ocean,
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让海水抚摸你的脚踝。
09:14
and let the ocean lap at your ankles.
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09:17
Your life will be richer
and more meaningful
and more meaningful
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你的生活会更加充实、更加有意义，
因为你在那种美妙的环境里尽情呼吸，
09:20
because you breathe in that experience,
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因为你把手机留在了车上。
09:22
and because you've left
your phone in the car.
your phone in the car.
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谢谢。
09:24
Thank you.
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（掌声）
09:25
(Applause)
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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