《三个你不得不看的停止刷短视频的方法》

昨天有朋友说啥时候来篇《十个你不得不看的停止刷短视频的方法》，今天就安排！

不过，没有十个，只有三个：心理学家教你三招戒掉“手机瘾”

今天你练听力了吗？

🤔️小作业：

1. According to the article, why should smartphones be kept out of the bedroom at night?

A) They can disturb sleep due to blue light and psychological stimulation.

B) They need to be charged in a separate room.

C) They can cause physical health issues.

D) They are prone to overheating when left overnight.

2. How does the author suggest dealing with the addictive nature of tech products?

A) By embracing their features and using them more often

B) By making phones less visually appealing through grayscale mode

C) By purchasing newer, less addictive devices

D) By uninstalling all social media apps

无注释原文：

It’s Time for a Digital Detox. (You Know You Need It.)

From: The New York Times

Your daily routine is probably something like mine while stuck at home: Divided among streaming movies on Netflix, watching videos on YouTube and playing video games. All of these activities involve staring at a screen.

There has to be more to life than this. With the holiday season upon us, now is a good time to take a breather and consider a digital detox.

No, that doesn’t mean quitting the internet cold turkey. No one would expect that from us right now. Think of it as going on a diet and replacing bad habits with healthier ones to give our weary eyes some much needed downtime from tech.

“There’s lots of great things to do online, but moderation is often the best rule for life, and it’s no different when it comes to screens,” said Jean Twenge, a psychology professor at San Diego State University and the author of “iGen,” a book about younger generations growing up in the smartphone era.

Too much screen time can take a toll on our mental health, depriving us of sleep and more productive tasks, experts said. I, for one, am experiencing this. Before the pandemic, my average daily screen time on my phone was three and a half hours. Over the last eight months, that has nearly doubled.

Come Up With a Plan

Not all screen time is bad — after all, many students are attending school via videoconferencing apps. So Step One is assessing which parts of screen time feel toxic and make you unhappy. That could be reading the news or scrolling through Twitter and Facebook. Step Two is creating a realistic plan to minimize consumption of the bad stuff.

You could set modest goals, such as a time limit of 20 minutes a day for reading news on weekends. If that feels doable, shorten the time limit and make it a daily goal. Repetition will help you form new habits.

That’s easier said than done. Adam Gazzaley, a neuroscientist and co-author of the book “The Distracted Mind: Ancient Brains in a High-Tech World,” recommended creating calendar events for just about everything, including browsing the web and taking breaks. This helps create structure.

For example, you could block off 8 a.m. to read the news for 10 minutes, and 20 minutes from 1 p.m. for riding the exercise bike. If you feel tempted to pick up your phone during your exercise break, you would be aware that any screen time would be violating the time you dedicated to exercise.

Most important, treat screen time as if it were a piece of candy that you occasionally allow yourself to indulge. Don’t think of it as taking a break as that may do the opposite of relaxing you.

“Not all breaks are created equal,” Dr. Gazzaley said. “If you take a break and go into social media or a news program, it can get hard to get out of that rabbit hole.”

Create No-Phone Zones

We need to recharge our phones overnight, but that doesn’t mean the devices need to be next to us while we sleep. Many studies have shown that people who keep phones in their bedrooms sleep more poorly, according to Dr. Twenge.

Smartphones are harmful to our slumber in many ways. The blue light from screens can trick our brains into thinking it’s daytime, and some content we consume — especially news — can be psychologically stimulating and keep us awake. So it’s best not to look at phones within an hour before bed. What’s more, the phone’s proximity could tempt you to wake up and check it in the middle of the night.

“My No. 1 piece of advice is no phones in the bedroom overnight — this is for adults and teens,” Dr. Twenge said. “Have a charging station outside the bedroom.”

Outside of our bedrooms, we can create other No-Phone Zones. The dinner table, for example, is a prime opportunity for families to agree to put phones away for at least 30 minutes and reconnect.

Resist the Hooks

Tech products have designed many mechanisms to keep us glued to our screens. Facebook and Twitter, for example, made their timelines so that you could scroll endlessly through updates, maximizing the amount of time you spend on their sites.

Adam Alter, a marketing professor at New York University’s Stern School of Business and author of the book “Irresistible: The Rise of Addictive Technology and the Business of Keeping Us Hooked,” said that tech companies employed techniques in behavioral psychology that make us addicted to their products.

What to do? For starters, we can resist the hooks by making our phones less intrusive. Turn off notifications for all apps except those that are essential for work and keeping in touch with people you care about. If you feel strongly addicted, take an extreme measure and turn the phone to grayscale mode, Dr. Alter said.

There’s also a simpler exercise. We can remind ourselves that outside of work, a lot of what we do online doesn’t matter, and it’s time that can be better spent elsewhere.

- ◆ -

注：完整题目见本文开头；中文文本为纽约时报官方译文，仅供参考

含注释全文：

It’s Time for a Digital Detox. (You Know You Need It.)

From: The New York Times

Your daily routine is probably something like mine while stuck at home: Divided among streaming movies on Netflix, watching videos on YouTube and playing video games. All of these activities involve staring at a screen.

在家时，你的日常可能跟我的差不多：不是在网飞（Netflix）上看电影，在YouTube上看视频，就是打电子游戏。所有这些活动，都需要盯着屏幕。

There has to be more to life than this. With the holiday season upon us, now is a good time to take a breather and consider a digital detox.

生活一定有更为丰富的内容。随着假期季的来临，现在是休息一下，考虑数字排毒的好时机。

breather /ˈbriː.ðər/ 表示“短暂的休息”，英文解释为“a short rest”举个🌰：He'd been working hard and felt he needed (to take) a breather. 他一直工作得很辛苦，觉得该歇一会儿了。

detox /ˈdiː.tɒks/ 1）表示“（为改善健康而）停止食用（不健康或有害食物的）一段时间;（酒瘾或毒瘾的）戒除期”，英文解释为“a period when you stop taking unhealthy or harmful foods, drinks, or substances into your body for a period of time, in order to improve your health”如：a detox diet 节制性饮食。

2）表示“戒酒治疗；戒毒治疗”，英文解释为“medical treatment in a special hospital to stop someone drinking too much alcohol or taking harmful drugs”举个🌰：He'd spent 18 months in detox/at a detox centre fighting drug addiction. 他在戒毒中心与毒瘾抗争了18个月。

No, that doesn’t mean quitting the internet cold turkey. No one would expect that from us right now. Think of it as going on a diet and replacing bad habits with healthier ones to give our weary eyes some much needed downtime from tech.

不不不，不是说要你一下子戒掉互联网。我们不会出这样的馊主意。就把它想象为节食，用健康的习惯取代坏习惯，让我们疲惫的双目暂时远离科技产品，获得一些亟需的休息时间。

cold turkey /ˌkəʊld ˈtɜː.ki/ 表示“突然戒毒（烟等）”，英文解释为“the period of extreme suffering that comes immediately after a person has stopped taking a drug on which they depend”举个🌰：Six years ago she went cold turkey on (= stopped completely) a three-pack-a-day smoking habit. 6年前，她突然戒掉了一天抽3盒烟的习惯。

weary /ˈwɪə.ri/ 表示“（尤指长时间辛苦工作后）筋疲力尽的，极为疲倦的”，英文解释为“very tired, especially after working hard for a long time”举个🌰：I think he's a little weary after his long journey. 我想他在长途旅行后有些疲倦了。

“There’s lots of great things to do online, but moderation is often the best rule for life, and it’s no different when it comes to screens,” said Jean Twenge, a psychology professor at San Diego State University and the author of “iGen,” a book about younger generations growing up in the smartphone era.

“在网上有很多有意思的事情可以做，但节制往往是人生最重要的规则，涉及屏幕也是如此，”圣地亚哥州立大学(San Diego State University)心理学教授、关于手机时代长大的年轻一代的《iGen》一书的作者简·特温杰(Jean Twenger)说道。

moderation /ˌmɒd.ərˈeɪ.ʃən/ 1）表示“ 适度；适中；合理；节制”，英文解释为“the quality of being reasonable and not being extreme”举个🌰：The United Nations Secretary General called on all parties to show moderation. 联合国秘书长呼吁各方要克制。

2）也有“审核，审核评分制”的含义，英文解释为“the action or process of moderating examination papers, results, or candidates”。

📍《经济学人》（The Economist）一篇讲述TikTok的文章中提到：Controversies around TikTok's content moderation and data protection will keep cropping up. TikTok在内容审查和数据保护方面的争议将不断涌现。

Too much screen time can take a toll on our mental health, depriving us of sleep and more productive tasks, experts said. I, for one, am experiencing this. Before the pandemic, my average daily screen time on my phone was three and a half hours. Over the last eight months, that has nearly doubled.

专家表示，长时间盯着屏幕会损害我们的心理健康，影响睡眠和工作。就自己来说，我正面临这种状况。在这次大流行病之前，我每天使用手机的时间是三个半小时。在过去八个月，这个数字几乎翻了一番。

take its/a toll 表示“造成损失（或伤亡、破坏）；产生负面影响”，英文解释为“If something takes its/a toll, it causes suffering, deaths, or damage.”举个🌰：The problems of the past few months have taken their toll on her health and there are shadows under her eyes. 过去几个月里的问题影响了她的健康，她眼睛出现了黑眼圈。

📍2020年意大利约1万名医学生免除考试 投入抗疫一线文中，路透社（Reuters）报道就提到：The epidemic has so far taken a relatively light toll on Italy's main cities, 到目前为止，新冠疫情对意大利主要城市造成的损失相对较小，

deprive sb/sth of sth，表示“剥夺；使丧失；使不能享有”，英文解释为“to prevent sb from having or doing sth, especially sth important”举个🌰：You can't function properly when you're deprived of sleep. 如果被剥夺了睡眠，人体就无法正常工作。

Come Up With a Plan 制定计划

Not all screen time is bad — after all, many students are attending school via videoconferencing apps. So Step One is assessing which parts of screen time feel toxic and make you unhappy. That could be reading the news or scrolling through Twitter and Facebook. Step Two is creating a realistic plan to minimize consumption of the bad stuff.

并非所有对着屏幕的时间都是不好的——毕竟，许多学生现在是通过视频会议应用来上课。所以，第一步是评估屏幕使用时间中哪些部分是有害、让你不开心的。这有可能是网上浏览新闻，或者刷社交媒体。第二步，就是制定切合实际的计划，减少用于不良部分的时间。

toxic /ˈtɒksɪk/ 1）表示“有毒的；引起中毒的”，相当于poisonous，如：toxic waste/chemicals/effluent 有毒的废料/化学品/废水，牛津词典2018年度词汇就是：Toxic.

2）表示“令人极不愉快的；不可接受的”，英文解释为“very unpleasant or unacceptable”

3）表示“恶毒的；造成阴影的”，英文解释为“causing you a lot of harm and unhappiness over a long period of time”如：a toxic relationship 不良的关系。

📍词根“tox-”来自希腊语“toxon”，意味着“毒”。近义词：poisonous（有毒的），同根词：toxin（毒素），常用短语：toxic environment（有害环境）

作名词，scroll /skrəʊl/ 表示“长卷纸，卷轴”，英文解释为“a long roll of paper or similar material with usually official writing on it”举个🌰：The ancient Egyptians stored information on scrolls. 古埃及人把信息记载在卷轴上。

作动词，表示“滚动；滚屏”，英文解释为“to move text or other information on a computer screen in order to see a different part of it”举个🌰：Scroll to the end of the document. 滚动至文件的最后。

🎬电影《兔子洞》（Rabbit Hole）中的台词提到：Scroll down with your finger. 用手指向下滑动。

You could set modest goals, such as a time limit of 20 minutes a day for reading news on weekends. If that feels doable, shorten the time limit and make it a daily goal. Repetition will help you form new habits.

目标不用订得太高，比如在周末的时候，每天最多就拿出20分钟看看新闻。如果感觉可行，就缩短时间限制，让它成为每天的目标。反复这么做会帮助你养成新的习惯。

doable /ˈduː.ə.bəl/ 表示“可行的，可以做的”，英文解释为“If something is doable, it can be achieved or performed.”举个🌰：This project may be difficult, but I still think it's doable. 这个项目可能会很难，但我认为还是可行的。

That’s easier said than done. Adam Gazzaley, a neuroscientist and co-author of the book “The Distracted Mind: Ancient Brains in a High-Tech World,” recommended creating calendar events for just about everything, including browsing the web and taking breaks. This helps create structure.

说起来容易做起来难。神经学家、《一心多用：高科技世界中的古代大脑》(The Distracted Mind: Ancient Brains in a High-Tech World)一书的合著者亚当·加扎利(Adam Gazzaley)建议，给所有事情都创建日历事件，包括上网和休息。这有助于建起一个结构。

browse /braʊz/ 表示“浏览；随意看”，英文解释为“to look through a book or magazine without reading everything, or to walk around a shop looking at several things without intending to buy any of them”举个🌰：I was browsing through fashion magazines to find a new hairstyle. 我在浏览时尚杂志，想找一种新发型。

也可以指“浏览（互联网）；在网上浏览（信息）”，英文解释为“to look at information on the internet”如：to browse the Web 浏览万维网。

For example, you could block off 8 a.m. to read the news for 10 minutes, and 20 minutes from 1 p.m. for riding the exercise bike. If you feel tempted to pick up your phone during your exercise break, you would be aware that any screen time would be violating the time you dedicated to exercise.

例如，你可以在早上8点拿出10分钟看新闻，下午1点用20分钟时间骑车健身。如果你在锻炼休息时想看手机，你会意识到，屏幕使用时间会占用你用于锻炼的时间。

be tempted表示“想要（某物）;想做（某事）”，英文解释为“to want something or to want to do something”举个🌰：I was sorely (= very) tempted to resign after my boss screamed at me for the second time. 老板第二次对我大喊大叫了以后，我很想辞职。

tempt /tempt/ 作动词，表示“引诱，诱惑”，英文解释为“to make someone want to have or do something, especially something that is unnecessary or wrong”举个🌰：The offer of free credit tempted her into buying a new car. 可享受免费贷款让她禁不住诱惑买了一辆新车。

🎬 电影《霍比特人：意外之旅》（The Hobbit: An Unexpected Journey）中的台词提到：May I tempt you with a cup of chamomile? 要来一杯甘菊茶吗？

🎬 电影《纳尼亚传奇3：黎明踏浪号》（The Chronicles of Narnia: The Voyage of the Dawn Treader）中的台词提到：It will do everything in it's power to tempt you. 它会用尽一切手段来诱惑你们。

Most important, treat screen time as if it were a piece of candy that you occasionally allow yourself to indulge. Don’t think of it as taking a break as that may do the opposite of relaxing you.

最重要的是，把看屏幕的时间当作一块偶尔纵容自己的糖果。不要把它当成休息，因为这可能会起到相反的作用。

indulge /ɪnˈdʌldʒ/ 表示“（使）沉溺于;（尤指）放纵”，英文解释为“to allow yourself or another person to have something enjoyable, especially more than is good for you”举个🌰：We took a deliberate decision to indulge in a little nostalgia. 我们特意决定好好追忆一下往事。

“Not all breaks are created equal,” Dr. Gazzaley said. “If you take a break and go into social media or a news program, it can get hard to get out of that rabbit hole.”

“并不是所有休息都有一样的效果，”加扎利说。“如果你休息的时候扎进社交媒体或新闻节目，就很难爬出那个兔子洞了。”

字面意思“兔子洞”，比喻的是，进入未知世界，未知领域的入口；陷入一个愈发奇怪、令人摸不着头脑或出人意料的状况，无法脱身，深陷…...之中无法自拔，英文解释为“a complexly bizarre or difficult state or situation conceived of as a hole into which one falls or descends；one in which the pursuit of something (such as an answer or solution) leads to other questions, problems, or pursuits”

Create No-Phone Zones 创造无手机区域

We need to recharge our phones overnight, but that doesn’t mean the devices need to be next to us while we sleep. Many studies have shown that people who keep phones in their bedrooms sleep more poorly, according to Dr. Twenge.

我们需要整夜给手机充电，但这并不意味着我们睡觉时手机必须在身旁。据特温杰说，许多研究表明，卧室里放手机的人睡眠质量更差。

Smartphones are harmful to our slumber in many ways. The blue light from screens can trick our brains into thinking it’s daytime, and some content we consume — especially news — can be psychologically stimulating and keep us awake. So it’s best not to look at phones within an hour before bed. What’s more, the phone’s proximity could tempt you to wake up and check it in the middle of the night.

智能手机在很多方面对我们的睡眠有害。屏幕发出的蓝光会让我们的大脑误以为身处白天，而我们摄入的一些内容——特别是新闻——可能会对心理产生刺激，让我们睡不着觉。所以，最好不要在睡前一小时看手机。更重要的是，与手机的亲密距离可能会诱使你半夜醒来时查看它。

slumber /ˈslʌm.bər/ 表示“睡觉，睡眠”，相当于sleep，举个🌰：I fell into a gentle slumber. 我甜甜地睡去。

trick /trɪk/ 作动词，表示“欺骗，诱骗，哄骗”，英文解释为“to deceive someone, often as a part of a plan”举个🌰：He tricked the old lady into giving him two hundred dollars. 他骗这个老妇人给了他200美元。

作名词，可以表示“诀窍，秘诀；技巧”，英文解释为“an effective or quick way of doing something”举个🌰：What's the trick to getting this chair to fold up? 把这张椅子折叠起来有什么诀窍？

stimulating /ˈstɪm.jə.leɪ.tɪŋ/ 1）表示“（物）有启发性的”，英文解释为“If something is stimulating, it encourages new ideas.”如：a stimulating discussion 具有启发性的讨论。

2）表示“（人）能激发热情的，激发灵感的”，英文解释为“A stimulating person makes you feel enthusiastic and full of ideas.”如：a really stimulating teacher 真正循循善诱的老师。

3）表示“（活动）增强活力的，促进身体机能的”，英文解释为“If an activity is stimulating, it causes your body to be active.”举个🌰：Aerobics is one of the most stimulating forms of exercise. 有氧健身操是最能增强身体活力的锻炼之一。

proximity /prɒkˈsɪm.ə.ti/ 表示“接近，邻近；临近”，英文解释为“the state of being near in space or time”举个🌰：The best thing about the location of the house is its proximity to the town centre. 这座房子在地理位置方面最好的一点就是邻近市中心。

📍《经济学人》（The Economist）一篇讲述量子计算的文章中提到：Their proximity to markets makes such judgments easier. 他们靠近市场，因而更容易做出这类判断。

“My No. 1 piece of advice is no phones in the bedroom overnight — this is for adults and teens,” Dr. Twenge said. “Have a charging station outside the bedroom.”

“我的第一条建议是晚上卧室里不要放手机——这对成人和青少年都适用，”特温杰说。“卧室外要有个充电的地方。”

Outside of our bedrooms, we can create other No-Phone Zones. The dinner table, for example, is a prime opportunity for families to agree to put phones away for at least 30 minutes and reconnect.

在我们的卧室之外，也可以创造其他无电话区域。例如，餐桌就是一家人同意把手机放到一边至少30分钟，重新与彼此交流的绝佳机会。

prime /praɪm/ 1）表示“首要的，主要的；基本的”，英文解释为“main or most important”举个🌰：This is a prime example of 1930s architecture. 这是20世纪30年代建筑风格的一个重要的范例。

2）表示“质量最好的，一流的”，英文解释为“of the best quality”举个🌰：The hotel is in a prime location in the city centre. 该旅馆位于市中心的黄金地段。

Resist the Hooks 抵抗诱惑

Tech products have designed many mechanisms to keep us glued to our screens. Facebook and Twitter, for example, made their timelines so that you could scroll endlessly through updates, maximizing the amount of time you spend on their sites.

为了让我们紧紧盯住屏幕，科技产品设计了许多机制。比如Facebook和Twitter设置了时间轴，让你可以无限滚动浏览更新，将你花在他们网站上的时间最大化。

resist /rɪˈzɪst/ 1）表示“抵制；阻挡；抗拒”，英文解释为“to refuse to accept or be changed by something”举个🌰：She resisted demands for her resignation. 她拒不答应她辞职的要求。

2）表示“按捺；忍住；拒受…的影响”，英文解释为“to stop yourself from doing something that you want to do”举个🌰：I can never resist temptation/chocolate/the urge to laugh. 我向来无法抗拒诱惑/我永远不可能抵挡巧克力的诱惑/我要是想笑，怎么也忍不住。

hook /hʊk/ 表示“钩子，挂钩”，英文解释为“a curved device used for catching or holding things, especially one attached to a surface for hanging things on”如：a coat/picture hook 挂衣钩/挂画的钩子。

be glued to 字面意思就是“被粘在...”，表示“全神贯注地盯着…看，目不转睛地看”，英文解释为“to be unable to stop watching something”举个🌰：They are all glued to the Olympic Games. 他们都全神贯注于奥运会。

Adam Alter, a marketing professor at New York University’s Stern School of Business and author of the book “Irresistible: The Rise of Addictive Technology and the Business of Keeping Us Hooked,” said that tech companies employed techniques in behavioral psychology that make us addicted to their products.

纽约大学斯特恩商学院(New York University’s Stern School of Business)营销教授、《不可抗拒：成瘾科技的兴起和让我们欲罢不能的生意》(Irresistible: The Rise of Addictive Technology and the Business of Keeping Us Hooked)一书的作者亚当·阿尔塔(Adam Alter)表示，科技公司采取了行为心理学中的技巧，让我们对其产品上瘾。

irresistible /ˌɪrɪˈzɪstəbəl/ 1）表示“无法抗拒的；非常诱人的”，英文解释为“so attractive, desirable etc that you cannot prevent yourself from wanting it”举个🌰：Tax-cutting proposals could prove irresistible to lawmakers. 减税议案可能最终会让立法者无法抗拒其诱惑。

2）表示“（力量太强大而）不可遏止的；不可避免的”，英文解释为“too strong or powerful to be stopped or prevented ”举个🌰：I was overcome by an irresistible urge to cry. 我控制不住想大哭一场。

addictive /əˈdɪk.tɪv/ 表示“（活动或食品）使人上瘾的，使人入迷的”，英文解释为“An addictive activity or food is one that you cannot stop doing or eating once you have started.”举个🌰：The problem with video games is that they're addictive. 电子游戏的问题在于它们会使人上瘾。

What to do? For starters, we can resist the hooks by making our phones less intrusive. Turn off notifications for all apps except those that are essential for work and keeping in touch with people you care about. If you feel strongly addicted, take an extreme measure and turn the phone to grayscale mode, Dr. Alter said.

那怎么办呢？首先，我们可以通过降低手机的打扰来抵御这些诱惑。除了工作上必不可少的以外，关闭所有应用通知，并多与你关心的人保持联系。阿尔塔说，如果你严重上瘾，就得采取极端措施，将手机调至灰阶模式。

intrusive /ɪnˈtruː.sɪv/ 表示“打搅的；侵入的；闯入的；侵扰的；烦扰的”，英文解释为“too noticeable, direct, etc. in a way that is disturbing or annoying”举个🌰：The constant presence of the media was very intrusive. 媒体一直在场十分令人讨厌。

表示“灰度的；灰色调的”，英文解释为“produced using only shades of grey, not colour”

There’s also a simpler exercise. We can remind ourselves that outside of work, a lot of what we do online doesn’t matter, and it’s time that can be better spent elsewhere.

还有一个更简单的做法。我们可以提醒自己，在工作之外，我们在网上做的很多事情并不重要，把时间花在其他地方更好。

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