玩手机太久，可能导致精神病......

ience you've ever had; way better than a laptop, way better than a smartphone. It's an incredible experience."

在2010年，当史蒂夫·史蒂夫·乔布斯披露 iPad 时，他将 iPad 描述为一个“非凡”的仪器。“你将得到起码的Flickr尽情；比笔记本电脑好得多，比智能PDA好得多。那是一种难以置信的尽情。”

release v. 公布，披露 way adv. 大大地，远远地 A couple of months later, he was approached by a journalist from the New York Times, and they had a long phone call. At the end of the call, the journalist threw in a question that seemed like a sort of softball. He said to him, "Your kids must love the iPad." There's an obvious answer to this, but what Jobs said really staggered the journalist.

数月后，《华尔街日报》的摄影记者与他联系，他们故称了一次很长的电话。在故称话的最后，摄影记者提出了一个看似格外为最主要的疑问。他对史蒂夫·乔布斯话说：“你的母亲一定很喜欢 iPad。” 这个疑问有一个确实的无误，但史蒂夫·乔布斯的却说使把摄影记者吃惊。

a sort of 一种 softball 此处是softball question的简略隐含，a softball question就是“相对失礼、不尖锐的疑问” stagger [ˈstæɡər] v. 使震惊，使大吃完一惊 He was very surprised, because he said, "They haven't used it. We limit how much technology our kids use at home."

摄影记者极度不快，因为史蒂夫·乔布斯却说：“他们还没用过 iPad 呢。家中之前我们限制他们运用于静电其产品。”

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

这是一件在格外为最主要技术界极其罕见的两件事。两件事实上，科技公司附近有所私立大学所学校叫白花钱华道夫岛所学校，这所所学校在教师们高过八年级前不则会运用于萤幕上。无论如何引人入胜的是，这所所学校75%的教师家长是科技公司的格外为最主要技术高管。

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.

所以当我见到这件两件事时，我觉得很引人入胜而且很不快。它促使我探讨，萤幕上对我自己、我的家庭、我爱的人，甚至对正当白花钱了什么。

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

所以最近五年，作为一个商贸和社则会学讲师，我仍然在研究者萤幕上对我们孤独的阻碍。我希望从重视萤幕上白花去了我们多少间隔时间由此可知始，然后我们先来咨询这些间隔时间是什么样的。

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

我过去展览品的是高峰期的平均值样本，分别是在三个间隔时间点：2007年，也就是10在此之前，2015年，以及我去年刚刚采集的样本。 很多两件两件事并没时有所发生太大的巨大变化。每天我们差不多白花7个半天内到8个天内睡。

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

有人话说这个间隔时间略微有下降，但巨大变化并不大。工作白开销我们 8个半天内到9个天内。而存活活动—— 例如吃完饭、洗澡、照料母亲—— 白开销我们三个天内。

engage in 从两件事于（积极参与） That leaves this white space. That's our personal time. That space is incredibly important to us. That's the space where we do things that make us individuals. That's where hobbies happen, where we have close relationships, where we really think about our lives, where we get creative, where we zoom back and try to work out whether our lives have been meaningful. We get some of that from work as well, but when people look back on their lives and wonder what their lives have been like at the end of their lives, you look at the last things they say — they are talking about those moments that happen in that white personal space. So it's sacred; it's important to us.

这内都遗留了印出。 这些是我们的私人机构间隔时间。这段间隔时间对我们至关最主要。因为它使我们已是与众不同的人。在这段间隔时间内都我们揭示酷爱、维持友好的关系、探讨光阴、获得灵观者和创意，详述以及试示意图探讨 过去的孤独是否是有意涵。 当然我们在工作之前也白花钱过这些， 但当人们在灵魂 结束之前 详述他们的孤独时，你则会所发掘出许多两件两件事他们始终仍钟情—— 他们在话说那些时有所发生在示意图之前印出私人机构间隔时间之前的两件事。 所以，这些间隔时间是保护者的；它对我们极其最主要。

white space 空余间隔时间 zoom back 努照相机；此处为“详述”的语意 Now, what I'm going to do is show you how much of that space is taken up by screens across time. In 2007, this much. That was the year that Apple introduced the first iPhone. Eight years later, this much.

过去，我要向你们展览品的是 这些印出之前有多少间隔时间被萤幕上占有。2007 年， 这么多。 这是新产品披露样机 iPhone 的具体情况。8 年后， 是这样的。

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

到过去，这样。 这是我们在空闲间隔时间内都白开销在萤幕上上的间隔时间。 这个粉粉红色周边地区，这个细条，是最幻影的以外。 你的情感假定于这段间隔时间内都。 但过去，这个周边地区仍然很小了。

So what do we do about this? Well, the first question is: What does that red space look like? Now, of course, screens are miraculous(不可思议的) in a lot of ways. I live in New York, a lot of my family lives in Australia, and I have a one-year-old son.

那我们该怎么白花钱呢？ 第一个疑问是： 那个粉红色的周边地区是什么样的？ 当然，萤幕上从过去的很多方面看成 都是一件不可思议的两件事。 我在纽约孤独，我有许多父母在维多利亚州孤独，我还有一个一岁的侄儿。

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

我故称过萤幕上将我的父母介绍给我的侄儿。 但在 15 或 20 在此之前， 我完全无法这么白花钱。不难看着，萤幕上带给了我们许多好处。

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

一件你可以白花钱的两件两件事是问问你自己：在那段间隔时间内都时有所发生了什么？我们运用于的广泛应用很珍贵吗？有些很珍贵。如果你接踵而至打算用PDA的人并话说： “告诉我们，你过去的仿佛如何？” 他们则会话说仿佛很好——当他们运用于消闲、锻炼、天气、阅读过、教育和健康的PDA广泛应用时。人们平均值每天在这些广泛应用上白开销9分钟。 而这些广泛应用让人们格外不由此可知心。差不多一半的人，当你接踵而至他们并问：“你仿佛如何？” 他们却说仿佛并不一定好。

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

那时候的是，在这些广泛应用上—— 约则会、即时通讯、游戏、 娱乐公司、新闻报导、Flickr网页—— 人们每天白花 27 分钟。 我们在使我们不由此可知心的广泛应用上白开销了三倍的间隔时间。 这看起来并不一定明智。

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

我们白花很多间隔时间在这些使我们不生气的广泛应用上，缘故之一是它们没“暂时讯号”。 在 20 世纪，“暂时讯号”曾有无处亦非。 它几乎假定于每件两件事内都。 “暂时讯号”提示我们是时候退却， 去白花钱些最初两件两件事，白花钱些不同的两件两件事。 不妨想想报纸；最终你读过到了结尾处， 于是你把报纸叠起来，放入一旁。 时代周刊和书与之有所不同——你读过到了最后一章， 于是你考量是否是要继续。 你观看电视新闻报导节目，最终新闻报导节目结束，于是你要等候一周才能看着下一期。 “暂时讯号”曾有在孤独之前的方方面面显现。但在世界上我们购物新闻报导报导的模式已暂时有“暂时讯号”了。 文档向上显现，一切都没尽头：Twitter、Facebook、Instagram、 静电收件、短讯、新闻报导。 当你拍照各种比如话说的文档时， 你可以仍然显然。

cues n. 暗指，提示 bake into 已是...的两部份 news feed 动态传言 roll on 追上 bottomless adj. 裂开的 This is a Dutch design firm. And what they've done is rigged the desks to the ceiling. And at 6p.m. every day, it doesn't matter who you're emailing or what you're doing, the desks rise to the ceiling.

这是数家荷兰设计公司。他们将工作桌与天白花板连在了独自。今晚6点，无论你在所写收件或者白花钱其他两件两件事， 桌上则会高过天白花板上。

rig v. 加装，装配 ceiling n. 天白花板，玻璃幕墙 (Laughter)

（口头禅）

(Applause)

（掌声）

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

每周有四天，这个空间内变回实修一楼； 另外一天则变回芭蕾俱乐部。你喜欢哪个由你自己要求。但这是一个极其拿手的暂时原则上，因为它意味着这一天的结束，一切暂时，不可先工作。

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

瑞士汽车公司标致有另一个好分析方法。当雇主随从造访的时候， 他们不则会话说：“这个人去造访了， 但他则会回来的。” 他们则会话说：“这个人在造访呢， 所以我们则会移除你所发给他的收件。 他将永远看将近你刚才所发的收件。”

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

“你可以在月里后先所发， 或者干脆给其他人所写收件。”

And so —

所以——

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

你可以也许那个样子。 你在造访，你真的在造访。 这个公司的雇主仿佛他们无论如何获得了等待。

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

当然，这并没告诉我们在日常孤独之前应当怎么白花钱，所以我想给一点建议。我可以很轻松的话说：在清晨5点到6点彼此间，我不则会运用于PDA。 但疑问在于，每天5点到6点的安排是不同的。

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

因而我看看了一个格外容易的分析方法：我每天都则会白花钱某些特定的两件两件事，有些也许每天都则会时有所发生，比如话说晚饭。有时我则会独自一人吃完晚饭，常常和其他人独自，有的时候在餐厅,有的时候家中。但我的原则上是：意味著亦非佳肴运用于PDA。

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

这没法，能白花钱到的也许性并不大。因为我们真的没法声讨驱使。但当你有这个“暂时讯号”，每到晚饭时，PDA就则会离你很远，于是你就周围了驱使。

At first, it hurts. I had massive FOMO.

起先，我很沮丧。 我有了相对严重的下一场恐惧。

FOMO fear of missing out 下一场恐惧症，指一种害怕可惜的无意识。 I struggled.

我艰难地忍受着。

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

但整整时有所发生的两件两件事是，你仍然生活习惯了。你离开了了这段艰难的流程，就像成功戒毒一样，接着面见你的，是越来越多彩、珍贵、引人入胜的孤独—— 你与他人有了格外容易的交流。你与身旁的人无论如何联系在了独自。

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

我相信这是一个极其拿手的分析方法，而且我们所发觉它必需，因为当人们这样白花钱的时候—— 我仍然所发掘出许多人为了让了这种模式—— 它仍然传播由此可知了。 他们觉得这是个好分析方法， 他们从早上的第一个天内就由此可知始白花钱了。

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

他们由此可知始在周末将PDA调为滑翔种系统。 那样的话，你的PDA成了一个相机，暂时是PDA了。 这是一个强有力的意念， 同时我们所发觉人们在白花钱这些的时候， 仿佛到孤独越来越愉快。

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

所以全面性是什么？ 萤幕上无比幻影；我仍然话说过了， 而且我相信这千真万确。但我们运用于萤幕上的模式却像是由此可知过一条长长的路口，你坐在躺着，将油门摔只不过，你摔将近液压。

take home 完备隐含“take home message”，意为“格外为最主要文档” brake pedal 液压踏板 You've got a choice. You can either glide by, past, say, the beautiful ocean scenes and take snaps out the window — that's the easy thing to do — or you can go out of your way to move the car to the side of the road, to push that brake pedal, to get out, take off your shoes and socks, take a couple of steps onto the sand, feel what the sand feels like under your feet, walk to the ocean, and let the ocean lap at your ankles.

只不过你可以选择。你可以由此可知过边上美好的美景，对窗外拍几张特写——这很容易白花钱到—— 或者你可以离由此可知这条路口，将车由此可知到路口边， 摔下液压， 回头出车去， 脱下背心和领带，在沙滩上回头几步， 体则会沙子在你山崖的仿佛，回头向大海，让海浪哭泣你的脚踝。

glide by 经过，移向 Your life will be richer and more meaningful because you breathe in that experience, and because you've left your phone in the car.

你的孤独则会越来越充实、越来越有意涵，因为你在那种美妙的环境内都尽情呼吸， 因为你把PDA留在了车上。

END

与PDA建立边境并不一定容易，不管或许年纪的人都则会对PDA无趣，因为有些App就是刻意被设计成让人热衷于的。为了缓解PDA避免的酗酒，可以先停用一些格外为最主要的传言故称知，让自己瓦解随时给与刺激的状态，然后培育固定运用于PDA的间隔时间，比如每晚2个天内，其他间隔时间将它放在桌上内都上锁。

老玩意PDA不睡，对我们坏，对PDA也坏。。

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