TED2017
Adam Alter: Why our screens make us less happy
Adam Alter: 點解觸屏產品會令我哋唔開心
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我哋嘅觸屏產品同埋設備對我哋有咩影響？心理學家 Adam Alter 研究觸屏產品偷走我哋幾多時間，同埋偷走嘅方式。佢解釋咗點解我哋花費喺智能手機、平板或者台式電腦嘅時間會令我哋鬱悶，同埋我哋應該點樣應對。
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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幾年前，我聽過一個好有趣嘅傳言：
00:16
Apparently, the head
of a large pet food company
of a large pet food company
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一間大型寵物食品公司嘅老總
00:18
would go into the annual
shareholder's meeting
shareholder's meeting
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會喺年度股東大會度
00:21
with can of dog food.
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00:22
And he would eat the can of dog food.
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當眾食一罐狗糧
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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佢想通過呢種方式嚟說服股東
既然佢敢食狗糧
既然佢敢食狗糧
咁股東啲寵物就更加可以放心食
00:28
it was good enough for their pets.
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呢種依家畀稱為「內部測試」嘅策略
00:29
This strategy is now known
as "dogfooding,"
as "dogfooding,"
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已經成為商界嘅一種常用策略
00:32
and it's a common strategy
in the business world.
in the business world.
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00:34
It doesn't mean everyone
goes in and eats dog food,
goes in and eats dog food,
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佢唔係叫大家都去食狗糧
係指商人會通過使用自己嘅產品
00:37
but businesspeople
will use their own products
will use their own products
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去證明同表明
00:39
to demonstrate that they feel --
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佢哋對自己嘅產品有信心
00:41
that they're confident in them.
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00:42
Now, this is a widespread practice,
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依家，呢種策略已經得到廣泛嘅應用
00:44
but I think what's really interesting
is when you find exceptions
is when you find exceptions
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但係我覺得真正有趣嘅係
呢個策略唔係萬能嘅
因為有啲生意或者有啲商人
00:47
to this rule,
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00:49
when you find cases of businesses
or people in businesses
or people in businesses
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係唔用自己嘅產品
00:51
who don't use their own products.
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而且呢種情況仲喺一個產業中比比皆是
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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甚至形成咗一種常態
00:56
in a pretty regular way,
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講嘅就係以屏幕為基礎嘅科技產業
00:57
and that is the screen-based
tech industry.
tech industry.
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01:00
So, in 2010, Steve Jobs,
when he was releasing the iPad,
when he was releasing the iPad,
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2010 年蘋果發佈會，喬佈斯
將 iPad 稱為一款「超凡」產品
將 iPad 稱為一款「超凡」產品
01:04
described the iPad as a device
that was "extraordinary."
that was "extraordinary."
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「你將體驗前所未有嘅
01:08
"The best browsing experience
you've ever had;
you've ever had;
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比手提、智能手機仲要好嘅瀏覽經歷
01:10
way better than a laptop,
way better than a smartphone.
way better than a smartphone.
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暢快到令你難以置信。」
01:13
It's an incredible experience."
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幾個月之後
01:15
A couple of months later,
he was approached by a journalist
he was approached by a journalist
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一名來自紐約時報嘅記者去採訪佢
01:18
from the New York Times,
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佢哋講咗好長嘅一通電話
01:19
and they had a long phone call.
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電話結束之前
01:20
At the end of the call,
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記者問咗啲一個好似放水嘅問題
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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「你嘅細路仔一定好鍾意 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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答案似乎必然係肯定嘅
01:30
but what Jobs said
really staggered the journalist.
really staggered the journalist.
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但喬佈斯嘅回答就令人大跌眼鏡
01:33
He was very surprised,
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佢反而覺得好意外
01:34
because he said, "They haven't used it.
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佢話「佢哋仲未用 iPad。
我哋屋企限制細路仔
接觸科技嘅時間。」
接觸科技嘅時間。」
01:36
We limit how much technology
our kids use at home."
our kids use at home."
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01:39
This is a very common thing
in the tech world.
in the tech world.
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呢種情況喺科技界好常見
01:43
In fact, there's a school
quite near Silicon Valley
quite near Silicon Valley
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事實上，矽谷附近有間
叫做 Waldorf School
of the Peninsula 嘅學校
of the Peninsula 嘅學校
01:46
called the Waldorf School
of the Peninsula,
of the Peninsula,
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01:48
and they don't introduce screens
until the eighth grade.
until the eighth grade.
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學生直到八年級先至用觸屏產品
01:51
What's really interesting about the school
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有趣嘅係
其中有 75% 嘅學生家長
都係矽谷嘅技術高管
都係矽谷嘅技術高管
01:53
is that 75 percent
of the kids who go there
of the kids who go there
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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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所以當我聽聞呢件事之後
我覺得既有趣又驚奇
我覺得既有趣又驚奇
而佢又促使我去思考
到底觸屏產品對我
到底觸屏產品對我
02:02
and it pushed me to consider
what screens were doing to me
what screens were doing to me
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對我家人、我愛嘅人
02:05
and to my family and the people I loved,
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對大部份嘅人到底有乜影響
02:07
and to people at large.
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02:09
So for the last five years,
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所以喺過去五年間
02:11
as a professor of business and psychology,
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作為一名商業同心理學教授
02:13
I've been studying the effect
of screens on our lives.
of screens on our lives.
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我一直喺度研究
觸屏產品對我哋生活嘅影響
觸屏產品對我哋生活嘅影響
我先計下佢哋消耗咗我哋幾多時間
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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然後再討論我哋用呢段時間做咗咩
02:20
and then we can talk about
what that time looks like.
what that time looks like.
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我哋就揀一個平常嘅工作日
按佢有 24 小時噉計
按佢有 24 小時噉計
02:23
What I'm showing you here
is the average 24-hour workday
is the average 24-hour workday
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02:26
at three different points in history:
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02:28
2007 -- 10 years ago --
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我哋揾咗三個嘅時間點
2007 年， 即係 10 年前
2007 年， 即係 10 年前
02:30
2015
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2015 年
02:32
and then data that I collected,
actually, only last week.
actually, only last week.
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同我上個星期啱收集咗數據嘅
2017 年
2017 年
02:35
And a lot of things haven't changed
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好多嘢都冇點變
02:36
all that much.
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我哋仲係每日瞓大概
7 個半到 8 個鐘
7 個半到 8 個鐘
02:39
We sleep roughly seven-and-a-half
to eight hours a day;
to eight hours a day;
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有人話，睡眠時間輕微減少咗
但實際冇好大變化
但實際冇好大變化
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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我哋每日做 8 個半到 9 個鐘嘅工
02:45
We work eight-and-a-half
to nine hours a day.
to nine hours a day.
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02:48
We engage in survival activities --
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仲有啲日常活動
譬如食飯、沖涼、湊細路仔
02:50
these are things like eating
and bathing and looking after kids --
and bathing and looking after kids --
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每日要花費三個鐘
02:53
about three hours a day.
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02:54
That leaves this white space.
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咁仲剩低一啲空間
02:56
That's our personal time.
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我哋嘅個人時間
02:58
That space is incredibly important to us.
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呢段時間對我哋非常重要
03:01
That's the space where we do things
that make us individuals.
that make us individuals.
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因為我哋可以做一啲個人嘅嘢
我哋可以因此培養興趣
發展親密關係
發展親密關係
03:04
That's where hobbies happen,
where we have close relationships,
where we have close relationships,
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真正思考人生，變得富有創造力
03:07
where we really think about our lives,
where we get creative,
where we get creative,
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自我反省，完善自身，解決問題
03:10
where we zoom back and try to work out
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03:12
whether our lives have been meaningful.
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令我哋嘅人生變得有意義
當然，工作都有咁嘅作用
03:13
We get some of that from work as well,
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03:15
but when people look back on their lives
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但係當人喺生命嘅盡頭
回顧自己嘅一生個時
03:17
and wonder what their lives have been like
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03:19
at the end of their lives,
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佢哋臨終所講嘅
都同個人時間有關
都同個人時間有關
03:21
you look at the last things they say --
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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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所以個人時間係好神聖嘅
對我哋好重要
對我哋好重要
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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依家，我要做嘅就係話畀你哋知
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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隨著時間嘅推移
觸屏產品佔用咗我哋幾多個人時間
觸屏產品佔用咗我哋幾多個人時間
03:33
In 2007,
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2007 年
03:35
this much.
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係咁多
03:36
That was the year that Apple
introduced the first iPhone.
introduced the first iPhone.
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呢年蘋果公司發佈咗第一部 iPhone
03:39
Eight years later,
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八年之後
03:41
this much.
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係咁多
03:43
Now, this much.
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依家，係咁多
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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呢啲就係我哋對住屏幕嘅時間
03:48
This yellow area, this thin sliver,
is where the magic happens.
is where the magic happens.
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呢個黃色區域，條細銀線
係魔法發生嘅地方
係魔法發生嘅地方
03:51
That's where your humanity lives.
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代表住你本人嘅特質
03:53
And right now, it's in a very small box.
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依家，呢個區域好細
03:56
So what do we do about this?
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咁我哋要點做？
03:57
Well, the first question is:
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第一個問題就係：
個紅色區域似咩？
03:59
What does that red space look like?
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04:01
Now, of course, screens are miraculous
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當然，觸屏產品宜家喺好多方面
04:03
in a lot of ways.
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都創造咗奇跡
04:04
I live in New York,
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我喺紐約生活
04:06
a lot of my family lives in Australia,
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而我有好多親戚喺澳洲
04:08
and I have a one-year-old son.
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我有個一歲大嘅仔
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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佢通過屏幕嚟識得啲親戚
04:13
I couldn't have done that
15 or 20 years ago
15 or 20 years ago
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呢個係我 15 或者 20 年前
04:15
in quite the same way.
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冇辦法做到嘅
04:16
So there's a lot of good
that comes from them.
that comes from them.
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觸屏產品確實帶來咗好多好處
04:18
One thing you can do is ask yourself:
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你能夠做嘅一件事就係問自己：
04:20
What goes on during that time?
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喺嗰段時間到底發生咗咩？
04:22
How enriching are the apps
that we're using?
that we're using?
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嗰啲應用程式到底
令我哋嘅生活豐富咗幾多？
令我哋嘅生活豐富咗幾多？
04:25
And some are enriching.
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而有啲確實係嘅
04:26
If you stop people while
they're using them and say,
they're using them and say,
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如果你喺人們用緊應用程式陣時
叫停佢哋，問
叫停佢哋，問
「話畀我知你依家覺得點啊？」
04:29
"Tell us how you feel right now,"
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如果用緊有關放鬆、 鍛煉、天氣
閱讀、教育、健康嘅應用程式
閱讀、教育、健康嘅應用程式
04:30
they say they feel pretty good
about these apps --
about these apps --
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04:33
those that focus on relaxation,
exercise, weather, reading,
exercise, weather, reading,
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佢哋會話感覺良好
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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佢哋平均每日每個應用程式用九分鐘
04:41
These apps make them much less happy.
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而有啲應用程式就會令到佢哋冇咁開心
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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大概一半嘅人，當你打斷佢哋問：
「你覺得點啊？」
「你覺得點啊？」
佢哋會講唔係咁開心
04:47
say they don't feel good about using them.
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04:49
What's interesting about these --
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有趣嘅係，呢啲應用程式係有關
約會、社交網絡、遊戲
約會、社交網絡、遊戲
04:51
dating, social networking, gaming,
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娛樂、新聞、網頁瀏覽
04:53
entertainment, news, web browsing --
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04:55
people spend 27 minutes a day
on each of these.
on each of these.
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人們每日平均每個應用程式
用二十七分鐘
用二十七分鐘
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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我哋用多兩倍嘅時間嚟令到自己唔開心
咁似乎唔係咁明智
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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我哋之所以用咁多時間喺
令自己唔開心嘅應用程式
令自己唔開心嘅應用程式
05:07
that make us unhappy
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係因為佢哋令我哋停唔落嚟
05:08
is they rob us of stopping cues.
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05:10
Stopping cues were everywhere
in the 20th century.
in the 20th century.
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停止信號遍佈 20 世紀嘅每一個角落
05:12
They were baked into everything we did.
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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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一個停止信號主要就係叫我哋
去做一啲新嘅、唔同嘅嘢喇
去做一啲新嘅、唔同嘅嘢喇
05:17
to do something new,
to do something different.
to do something different.
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05:20
And -- think about newspapers;
eventually you get to the end,
eventually you get to the end,
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你諗下，將份報紙睇到尾
05:23
you fold the newspaper away,
you put it aside.
you put it aside.
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你就折好份報紙，放埋一邊
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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雜誌、書本都係咁
當你睇完一章內容
你就會去諗跟住要做啲乜
你就會去諗跟住要做啲乜
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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你去睇電視，個節目會結束
05:35
and then you'd have a week
until the next one came.
until the next one came.
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你就要等成個星期先至有下一集
05:37
There were stopping cues everywhere.
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停止信號無處不在
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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但係我哋今日接觸嘅媒體
係冇停止信號嘅
係冇停止信號嘅
05:43
The news feed just rolls on,
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動態消息不斷湧入
05:45
and everything's bottomless:
Twitter, Facebook, Instagram,
Twitter, Facebook, Instagram,
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一切都變得無窮無盡：
Twitter、Facebook、Instagram
Twitter、Facebook、Instagram
郵件、短信、新聞
05:49
email, text messaging, the news.
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05:52
And when you do check
all sorts of other sources,
all sorts of other sources,
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當你真係要睇曬全部來源嘅信息
05:55
you can just keep going on and on and on.
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你就會一直一直睇下去
05:57
So, we can get a cue about what to do
from Western Europe,
from Western Europe,
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至於要點應對
我哋可以從西歐得到一啲啟示
我哋可以從西歐得到一啲啟示
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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佢哋似乎喺工作方面有一啲成效
舉一個例子
呢個係一間荷蘭設計公司
呢個係一間荷蘭設計公司
06:05
Here's one example.
This is a Dutch design firm.
This is a Dutch design firm.
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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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佢哋嘅做法就係
每日下午六點準時將辦公台升到天花板
06:11
And at 6pm every day,
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06:12
it doesn't matter who you're emailing
or what you're doing,
or what you're doing,
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無論你係發緊郵件或者咩
06:15
the desks rise to the ceiling.
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張辦公檯都會畀升到天花板
06:16
(Laughter)
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（笑聲）
06:18
(Applause)
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（掌聲）
06:19
Four days a week, the space
turns into a yoga studio,
turns into a yoga studio,
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每個星期有四日
辦公室變成一個瑜伽館
辦公室變成一個瑜伽館
06:23
one day a week, into a dance club.
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每個星期有一日，辦公室變成舞吧
06:25
It's really up to you which ones
you stick around for.
you stick around for.
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由你嚟決定放工後參加咩活動
但呢個真係一個好好嘅停止信號
06:27
But this is a great stopping rule,
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06:29
because it means at the end of the day,
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因為咁意味住喺每日嘅結尾
06:31
everything stops, there's no way to work.
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一切都要停止，無辦法再去工作
一間叫 Daimler 嘅德國汽車公司
採用咗另一種策略
採用咗另一種策略
06:33
At Daimler, the German car company,
they've got another great strategy.
they've got another great strategy.
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喺你度假個時
06:36
When you go on vacation,
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06:38
instead of saying,
"This person's on vacation,
"This person's on vacation,
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佢哋唔講「呢個人度緊假，
等佢返嚟就會回覆你。」
06:40
they'll get back to you eventually,"
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而係講「呢個人度緊假，
所以我哋刪咗你份郵件，
所以我哋刪咗你份郵件，
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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06:45
This person will never see
the email you just sent."
the email you just sent."
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佢永遠都唔會睇到你啱發嗰份郵件。」
06:48
(Laughter)
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（笑聲）
06:49
"You can email back in a couple of weeks,
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「你可以幾個星期后再發一次，
06:52
or you can email someone else."
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或者乾脆發郵件畀其他人。」
06:53
(Laughter)
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（笑聲）
06:54
And so --
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咁所以
（掌聲）
06:55
(Applause)
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07:00
You can imagine what that's like.
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你可以想像一下呢種情況
你去度假，咁你就係真真正正咁度假
07:02
You go on vacation,
and you're actually on vacation.
and you're actually on vacation.
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07:05
The people who work at this company feel
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呢間公司嘅員工覺得
07:07
that they actually get a break from work.
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佢哋係真正放低工作，得到休息
07:09
But of course, that doesn't tell us much
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當然，我哋仲唔係好清楚
平時喺屋企要點做
平時喺屋企要點做
07:11
about what we should do
at home in our own lives,
at home in our own lives,
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我想畀大家一啲建議
07:13
so I want to make some suggestions.
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好簡單，就係我打算下午五點到六點
都唔掂我部手機
都唔掂我部手機
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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07:19
The problem is, 5 and 6pm
looks different on different days.
looks different on different days.
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問題係，每日嘅下午五點到六點都唔同
07:23
I think a far better strategy is to say,
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我諗咗一個更好嘅策略
07:25
I do certain things every day,
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我每日都會做一啲嘢
07:27
there are certain occasions
that happen every day,
that happen every day,
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而其中一啲係每日固定嘅
07:29
like eating dinner.
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譬如食晚餐
07:30
Sometimes I'll be alone,
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有時我一個人食
07:32
sometimes with other people,
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有時同其他人一齊食
07:33
sometimes in a restaurant,
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有時喺餐館食
07:34
sometimes at home,
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有時喺屋企食
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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但係我嘅原則唔變：
絕對唔喺食飯時睇手機
絕對唔喺食飯時睇手機
07:40
It's far away,
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要將部手機放遠啲
07:41
as far away as possible.
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越遠越好
07:43
Because we're really bad
at resisting temptation.
at resisting temptation.
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因為我哋真係對誘惑毫無抵抗力
但係你知要停低
07:45
But when you have a stopping cue
that, every time dinner begins,
that, every time dinner begins,
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所以每次晚飯開餐
我都會將部手機放到好遠
我都會將部手機放到好遠
07:48
my phone goes far away,
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避免曬所有誘惑
07:49
you avoid temptation all together.
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07:51
At first, it hurts.
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一開始好痛苦
07:53
I had massive FOMO.
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因為我有好嚴重嘅「錯失恐懼癥」
07:54
(Laughter)
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（笑聲）
07:55
I struggled.
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我掙扎過
07:57
But what happens is, you get used to it.
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但最後我竟然習慣咗
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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就好似戒毒時克服毒癮咁
08:02
and what happens is, life becomes
more colorful, richer,
more colorful, richer,
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然之後，生活就變得更加豐富多彩
08:05
more interesting --
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更加有趣
08:06
you have better conversations.
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你可以更加好咁溝通
08:08
You really connect with the people
who are there with you.
who are there with you.
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你真正同你身邊嘅人聯繫起來
我覺得呢個係一個絕佳嘅策略
08:11
I think it's a fantastic strategy,
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08:12
and we know it works,
because when people do this --
because when people do this --
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我哋知道咁樣有用，我追蹤過好多人
08:15
and I've tracked a lot of people
who have tried this --
who have tried this --
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當佢哋咁做時——
呢種作用仲放大咗
08:17
it expands.
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佢哋感覺非常良好
08:19
They feel so good about it,
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從每日早晨嘅第一粒鐘開始自律
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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佢哋開始喺週末將手機調到飛行模式
08:23
They start putting their phones
on airplane mode on the weekend.
on airplane mode on the weekend.
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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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嗰時，你部手機就唔再係一部手機
而係一部相機
而係一部相機
08:30
It's a really powerful idea,
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咁真係一個好好嘅方法
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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我哋清楚大家會因此覺得生活更加美好
08:35
So what's the take home here?
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咁到底重點係咩呢？
我講過，觸屏產品係好神奇嘅
08:37
Screens are miraculous;
I've already said that,
I've already said that,
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08:39
and I feel that it's true.
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我都覺得確實係咁
但係我哋依家嘅處境就好似
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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開著一架車喺一條無盡頭嘅路上狂奔
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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08:49
it's kind of hard
to reach the brake pedal.
to reach the brake pedal.
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似乎好難踩到刹車
08:51
You've got a choice.
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你面前有兩種選擇
08:53
You can either glide by, past,
say, the beautiful ocean scenes
say, the beautiful ocean scenes
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你可以任由美景喺眼前飛逝
剩係講句「好靚嘅海景啊」
剩係講句「好靚嘅海景啊」
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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再透過車窗匆匆影幾張相
咁好容易
咁好容易
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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或者你可以離開公路，泊車埋邊
09:04
to push that brake pedal,
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踩腳刹車
09:05
to get out,
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落車
09:07
take off your shoes and socks,
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除低鞋襪
09:08
take a couple of steps onto the sand,
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喺沙灘上漫步
09:11
feel what the sand feels like
under your feet,
under your feet,
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感受沙粒帶來嘅觸覺
09:13
walk to the ocean,
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走向大海
09:14
and let the ocean lap at your ankles.
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等海水纏繞你嘅腳踝
09:17
Your life will be richer
and more meaningful
and more meaningful
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你嘅生活會變得更加豐富、有意義
09:20
because you breathe in that experience,
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因為你體驗咗新嘅經歷
09:22
and because you've left
your phone in the car.
your phone in the car.
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因為你將部手機留喺架車度
09:24
Thank you.
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多謝！
09:25
(Applause)
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（掌聲）
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