你平均每天花在手機上的時間有多少？越來越多的軟體充斥著我們的生活，拋去工作和必要的社交之外，其餘的時間還有多少被我們有效地利用了起來？

網際網路的發展帶來了更加豐富和多元的生活，與此同時也帶來了更多冗雜的資訊。我們沉浸在抖音、微博以及各種影片軟體裡，源源不斷的資訊流麻木了我們的大腦，我們被動地接受來自互聯網裡的資訊。我們來不及思考，甚至無法篩選出對我們有利的資訊。

放下手機的那一刻，我們並沒有因為在網際網路衝浪而感到收穫匪淺，與之相反的只是內心無盡的空虛和焦慮。

這一切都源自“螢幕成癮“，缺乏“停止訊號”。海量資訊流的不斷湧入，消耗了我們的時間。

心理學家Adam Alter發表的演講，告訴了我們，應該如何擺脫螢幕成癮，訓練大腦的停止訊號及時出現。

以下為部分演講稿翻譯，enjoy~

At the end of the call, the journalist threw in a question that seemed like a sort of softball. He said to him, "Your kids must love the iPad." There's an obvious answer to this, but what Jobs said really staggered the journalist. He was very surprised, because he said, "They haven't used it. We limit how much technology our kids use at home."

在通話的最後，記者提出了一個看似無關緊要的問題。他對喬布斯說：“你的孩子一定很喜歡 iPad。” 這個問題有一個顯然的答案， 但喬布斯的回答使把記者嚇了一跳。記者十分驚訝， 因為喬布斯回答：“他們還沒用過 iPad 呢。在家中我們限制他們使用電子產品。”

So when I heard about this, I thought it was interesting and surprising, and it pushed me to consider what screens were doing to me and to my family and the people I loved, and to people at large.

所以當我聽到這件事時，我覺得很有趣而且很驚訝。它促使我思考螢幕對我自己、 我的家庭、我愛的人，甚至對所有人做了什麼。

2007 -- 10 years ago -- 2015 and then data that I collected, actually, only last week. And a lot of things haven't changed all that much. We sleep roughly seven-and-a-half to eight hours a day; some people say that's declined slightly, but it hasn't changed much. We work eight-and-a-half to nine hours a day. We engage in survival activities -- these are things like eating and bathing and looking after kids -- about three hours a day.

2007年，也就是10年前，2015年，以及我上週剛剛收集的資料。很多事情並沒有 發生太大的變化。每天我們大約花 7 個半小時到 8 個小時睡覺；有人說這個時間略微有下降，但變化不大。工作花費我們 8 個半小時到 9 個小時。而生存活動—— 例如吃飯、洗澡、照看孩子—— 花費我們三個小時。

That leaves this white space. That's our personal time. That space is incredibly important to us. That's the space where we do things that make us individuals. That's where hobbies happen, where we have close relationships, where we really think about our lives, where we get creative, where we zoom back and try to work out whether our lives have been meaningful.

這裡留下了空白。這些是我們的私人時間。這段時間對我們至關重要。因為它使我們成為與眾不同的人。在這段時間裡我們探索愛好、維持親密的關係、思考人生、獲得靈感和創意、 回顧以及試圖思考過去的生活是否有意義。

One of the reasons we spend so much time on these apps that make us unhappy is they rob us of stopping cues. Stopping cues were everywhere in the 20th century. They were baked into everything we did. A stopping cue is basically a signal that it's time to move on, to do something new, to do something different.

我們花很多時間在這些使我們不高興的應用上，原因之一是它們沒有“停止訊號”。在 20 世紀，“停止訊號”曾經無處不在。它幾乎存在於每件事裡。“停止訊號”提示我們是時候前進，去做些新的事情，做些不同的事情。

But what happens is, you get used to it. You overcome the withdrawal the same way you would from a drug, and what happens is, life becomes more colorful, richer, more interesting -- you have better conversations.

但接下來發生的事情是，你已經習慣了。你度過了這段艱難的過程，就像成功戒毒一樣，接著迎接你的，是更加多彩、豐富、有趣的生活—— 你與他人有了更好的交流。

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

你與身旁的人真正聯絡在了一起。我認為這是一個非常棒的方法，而且我們知道它有效，因為當人們這樣做的時候—— 我已經發現許多人嘗試了這種方式—— 它已經傳播開了。他們覺得這是個好方法，他們從早上的第一個小時就開始做了。

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

他們開始在週末將手機調為飛航模式。那樣的話，你的手機成了一個相機，不再是手機了。這是一個強有力的想法，同時我們知道人們在做這些的時候，感覺到生活更加美好。

影片裡講到了一些演講者認為很有效的方式，但是不見的對所有人都適用。

我們想要表達的是，大家學會有意識地去停止無用的螢幕使用時間，花一些時間在專注在自己、家人、朋友上。無論是怎樣的方式，只要開始，就會發現生活的另一面。