“低头族”怎么治?

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🤔️小作业：

1. What can be inferred about the negative spiral described by Dr Hart?

A. It occurs only when both partners have similar personalities.

B. It begins when partners intentionally use phones to hurt each other.

C. It can develop even if only one partner initially feels ignored.

D. It usually stops once both partners acknowledge the problem.

无注释原文：

Is phubbing ruining your relationship? Here's how to fix it

From: BBC

We all know our phones aren't great for our relationships, but that doesn't stop us reaching for them dozens of times a day.

That's how so called phubbing - unintentionally snubbing someone in favour of your phone - creeps into everyday moments.

This can impact your relationship by making partners feel ignored and parental phone use can really affect children from weakening bonds with younger kids and denting self-esteem in older ones.

Rather than criticising yourself about your lack of self-control, focusing on being more intentional about when we pick up our devices can be more effective, according to one psychologist.

Dr Kaitlyn Regehr, Associate Professor at University College London suggests one simple way to stop you picking up your phone mindlessly when you're with someone else.

Every time you reach for your phone, tell the other person why you're doing it, and when you're done, put it down and re-engage.

It sounds almost too easy, but Dr Regehr tells Woman's Hour that this small shift can help change our behaviour as we often check messages, swipe notifications or "Just quickly look something up" without thinking.

What matters is being transparent, so if a message pops up that you need to check, you should tell the person or people you are with: "I just need to reply to this, then you'll have my attention again."

By naming it - "I need to check my train times" or "I'm replying to my mum" - you interrupt the automatic habit of checking your phone and it also signals to the person beside you that they still matter.

"It stops the other person feeling ignored," Dr Regehr says.

"And it keeps you accountable, because you're less likely to drift into other apps or endless scrolling."

Doing this could help improve your relationships too.

Dr Claire Hart, Associate Professor of Psychology at the University of Southampton, led a study which involved speaking to 196 people about their relationships and phone use. Overall the results showed that the more you feel you're being phubbed, the worse your relationship tends to be.

"Not everyone reacts in the same way," Dr Hart says. "It depends on personality, but once one person feels ignored, it can trigger retaliation.

"They pick up their own phone, and that's when it becomes a dangerous spiral as each partner feels rejected or less valued than whatever's on the screen."

Every time you are phubbed you lose connection and once you've left a shared moment to look at a screen, it can take a while to get back to what was going on before.

- ◆ -

注：完整题目见本文开头；中文文本为BBC官方译文，仅供参考

含注释全文：

Is phubbing ruining your relationship? Here's how to fix it

From: BBC

We all know our phones aren't great for our relationships, but that doesn't stop us reaching for them dozens of times a day.

我们都知道手机对人际关系并不友好，但这并未阻止我们每天拿起手机数十次。

phub /fʌb/ 表示“只顾看手机而忽视身边人”，英文解释为“to ignore someone you are with and give attention to your mobile phone instead”举个🌰：Almost half of people surveyed said that their partners phubbed them. 几乎一半的受访者说他们的伴侣只顾看手机而忽视自己。

That's how so called phubbing - unintentionally snubbing someone in favour of your phone - creeps into everyday moments.

这就是所谓的“低头族行为”（phubbing），它渗入日常生活——在不经意间，因手机而冷落身边的人。

snub /snʌb/ 表示“冷落，怠慢”，英文解释为“to insult someone by not giving them any attention or treating them as if they are not important”举个🌰：I think she felt snubbed because Anthony hadn't bothered to introduce himself. 我想她觉得受了冷落，因为安东尼根本没有作自我介绍。

creep in/creep into sth 1）表示“（错误）不知不觉地存在，无法避免地出现”，英文解释为“If mistakes creep in or creep into a piece of text, they are included despite efforts not to include them.”举个🌰：A few mistakes always creep in during the editing process. 在编辑过程中总会不小心出几个错。

2）表示“逐渐显现；逐渐引起注意”，英文解释为“to gradually start to be noticeable”举个🌰：Doubts began to creep into my mind about the likely success of the project. 我逐渐对这项计划成功的可能性产生了怀疑。

creep作为名词时，主要有两种常见含义：一是指一种缓慢、悄悄的移动，二是指令人不舒服的怪人或令人毛骨悚然的感觉。在这里的语境中，creep被用作一种抽象的描述，指工作对个人生活的逐渐侵入和渗透，这种用法虽然不是词典中的标准定义，但在现代英语的口语和新闻写作中很常见，特别是用来描述某种不易察觉却逐渐扩大的现象。这种表达通常是用来形容某种事物（例如工作、科技等）慢慢地侵蚀或占据了其他领域或时间，比如个人的休息时间、隐私等。

This can impact your relationship by making partners feel ignored and parental phone use can really affect children from weakening bonds with younger kids and denting self-esteem in older ones.

这种行为可能让伴侣感到被冷落，而父母使用手机更会影响孩子，从削弱与年幼子女的亲密连结，到降低年长孩子的自尊心。

bond /bɒnd/ 作名词，1）表示“公债；债券”，英文解释为“an official paper given by the government or a company to show that you have lent them money that they will pay back to you at a particular interest rate”

2）表示“纽带；联系；关系”，英文解释为“a close connection joining two or more people”如：the bond(s) of friendship/love 友谊的纽带/恋爱关系。

作动词，表示“联合；团结；建立关系”，英文解释为“to develop a close connection or strong relationship with someone, or to make someone do this”举个🌰：The aim was to bond the group into a closely knit team. 其目的在于使整个团体紧密团结在一起。

📍bonding本身可以作不可数名词，表示“人与人之间的关系（或联结）；亲密关系的形成”，英文解释为“the process of forming a special relationship with sb or with a group of people”，如：mother-child bonding 母子亲情，female bonding 女性的情谊。

dent /dent/ 1）表示“使产生凹痕，使凹陷”，英文解释为“to make a small hollow mark in the surface of something”举个🌰：I dropped a hammer on the floor, and it dented the floorboard. 我一失手，锤子掉到地板上，把地板砸出了凹痕。

2）表示“打击，损伤（信心或自豪感）”，英文解释为“If you dent someone's confidence or pride, you make them feel less confident or proud.”举个🌰：His confidence was badly dented when he didn't get the job. 他没能得到那个工作，自信心受到了沉重的打击。

self-esteem /ˌself.ɪˈstiːm/ 表示“自尊”，英文解释为“belief and confidence in your own ability and value”举个🌰：The compliments she received after the presentation boosted her self-esteem. 发言后得到的赞誉增强了她的自尊感。

Rather than criticising yourself about your lack of self-control, focusing on being more intentional about when we pick up our devices can be more effective, according to one psychologist.

根据一位心理学家的建议，与其责备自己缺乏自制力，不如专注于有意识地选择何时拿起手机，这样更有效。

intentional /ɪnˈten.ʃən.əl/ 表示“有意的，故意的”，英文解释为“planned or intended”举个🌰：Did you leave his name out by accident or was it intentional? 你漏掉了他的名字，是无意的还是有意的？

Dr Kaitlyn Regehr, Associate Professor at University College London suggests one simple way to stop you picking up your phone mindlessly when you're with someone else.

英国伦敦大学学院副教授凯特琳·雷格尔（Kaitlyn Regehr）提出一个简单方法，帮助人们在与他人相处时避免无意识地拿起手机。

Every time you reach for your phone, tell the other person why you're doing it, and when you're done, put it down and re-engage.

每次拿起手机时，先告诉对方你为何要用手机，完成后放下手机并重新投入互动。

It sounds almost too easy, but Dr Regehr tells Woman's Hour that this small shift can help change our behaviour as we often check messages, swipe notifications or "Just quickly look something up" without thinking.

这听起来或许过于简单，但雷格尔在BBC节目《Woman's Hour》中表示，这个小小的改变能帮助我们打破习惯，因为我们常在不经意间查看消息、滑通知，或“只是快速查一下”。

表示“滑屏，滑动”，英文解释为“to move your finger over the screen of a mobile phone or tablet in order to move onto the next page, choose something, etc.”

notification /ˌnəʊ.tɪ.fɪˈkeɪ.ʃən/ 1）表示“通知（书）；通告；告示”，英文解释为“the act of telling someone officially about something, or a document, etc. that does this”举个🌰：You must give the bank (a) written notification if you wish to close your account. 如果你想撤消账户，必须向银行出具一份书面通知。

2）表示“（提醒社交媒体账号上有更新的）通知信息”，英文解释为“a message that is automatically sent to you on your mobile phone or computer”

What matters is being transparent, so if a message pops up that you need to check, you should tell the person or people you are with: "I just need to reply to this, then you'll have my attention again."

关键在于保持透明。如果有消息需要回覆，应告诉身边的人：“我需要回这个消息，之后会再专心陪你。”

transparent /trænˈspær.ənt/ 1）表示“透明的”，英文解释为“If a substance or object is transparent, you can see through it very clearly.”

2）表示“清楚易懂的；显而易见的”，英文解释为“clear and easy to understand or recognize”

3）表示“公开和诚实的，无秘密的”，英文解释为“open and honest, without secrets”举个🌰：We are committed to being totally transparent about our charges. 我们致力于让收费完全透明。

By naming it - "I need to check my train times" or "I'm replying to my mum" - you interrupt the automatic habit of checking your phone and it also signals to the person beside you that they still matter.

通过“告知对方”——例如“我要查火车时间”或“我在回妈妈消息”——可以打断“自动化”使用手机的习惯，同时让对方知道自己仍被重视。

signal /ˈsɪɡ.nəl/ 表示“表达；表示；显示”，英文解释为“to do sth to make your feelings or opinions known”举个🌰：He signalled his discontent by refusing to vote. 他拒绝投票以示不满。

"It stops the other person feeling ignored," Dr Regehr says.

“这能避免对方感到被忽视。”雷格尔说。

"And it keeps you accountable, because you're less likely to drift into other apps or endless scrolling."

“也让你更有责任感，因为这样就不太容易沉迷其他应用程式或无休止的滑动。”

drift /drɪft/ 1）表示“（尤指在外力作用下）飘，漂流，漂移”，英文解释为“to move slowly, especially as a result of outside forces, with no control over direction”举个🌰：No one noticed that the boat had begun to drift out to sea. 没有人注意到船已经开始漂向大海了。 The talk drifted aimlessly from one subject to another. 谈话漫无目的地从一个主题转向另一个主题。

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。

Doing this could help improve your relationships too.

她补充，这个方法也有助于改善人际关系。

Dr Claire Hart, Associate Professor of Psychology at the University of Southampton, led a study which involved speaking to 196 people about their relationships and phone use. Overall the results showed that the more you feel you're being phubbed, the worse your relationship tends to be.

英国南安普顿大学（University of Southampton）心理学副教授克莱尔·哈特（Claire Hart）领导一项研究，访谈了196名受试者，探讨他们的人际关系与手机使用情况。结果显示，感觉自己被“低头族行为”忽视的程度越高，关系往往越差。

"Not everyone reacts in the same way," Dr Hart says. "It depends on personality, but once one person feels ignored, it can trigger retaliation.

“并非所有人反应相同。”哈特指出，“这取决于个性，但一旦有人觉得被忽视，就可能引发报复。”

trigger /ˈtrɪɡ.ər/ 1）作动词，除了表示“发动；引起；触发”，英文解释为“to make sth happen suddenly”举个🌰：Nuts can trigger off a violent allergic reaction. 坚果可以引起严重的过敏反应。

2）作名词，表示“扳机”，英文解释为“The trigger of a gun is a small lever which you pull to fire it.”举个🌰：A man pointed a gun at them and pulled the trigger. 一个男人用枪指着他们，扣动了扳机。

类似的还有：

📍stir表示“激发，激起（强烈的感情）；引起（强烈的反应）”，英文解释为“to make someone have a strong feeling or reaction”举个🌰：The poem succeeds in stirring the imagination. 这首诗能够激发起想象力。

📍provoke也表示“激起，引起”，英文解释为“to cause a reaction or feeling, especially a sudden one”，如：provoke debate/discussion 激起辩论/讨论。

📍spur 鼓动；激励；鞭策；刺激；鼓舞”，英文解释为“If one thing spurs you to do another, it encourages you to do it.”举个🌰：It's the money that spurs these fishermen to risk a long ocean journey in their flimsy boats. 是金钱驱使这些渔民驾驶单薄的小船冒险出海远航。

🎬电影《龙之心3：巫师的诅咒》（Dragonheart 3: The Sorcerer's Curse）中的台词提到：To spur the clans to war. 激励部族发起战争。

retaliation /rɪˌtæl.iˈeɪ.ʃən/ 表示“报复；反击”，英文解释为“the act of hurting someone or doing something harmful to someone because they have done or said something harmful to you”

"They pick up their own phone, and that's when it becomes a dangerous spiral as each partner feels rejected or less valued than whatever's on the screen."

“他们也拿起自己的手机，这时就形成危险的恶性循环，双方都觉得自己被拒绝，或不如屏幕上的内容重要。”

spiral /ˈspaɪr.əl/ 作动词，1）表示“呈螺旋式上升（或下降）；盘旋上升（或下降）”，英文解释为“to move in a spiral”举个🌰：With one wing damaged, the model airplane spiralled downwards. 模型飞机的一个机翼坏了，盘旋着下坠。

2）表示“（费用、价格等）急剧增长，急速上升”，英文解释为“If costs, prices, etc. spiral, they increase faster and faster.”举个🌰：Spiralling costs have squeezed profits. 急剧上升的成本压缩了利润空间。

3）表示“（形势）急剧恶化”，英文解释为“If a situation spirals, it quickly gets worse in a way that becomes more and more difficult to control.”

作名词，表示“逐渐加速上升（或下降）”，英文解释为“a continuous harmful increase or decrease in sth, that gradually gets faster and faster”如：measures to control the inflationary spiral 控制日益恶化的通货膨胀的措施。 spiral也可以指的是人情绪或思维“螺旋式下滑”、失控发展的过程。spiral通常用来描述：情绪从轻微的焦虑迅速演变成严重的恐慌；思维在消极方向越陷越深（如过度担忧、自我否定）；情绪波动时“越想越糟”，不断循环。

Every time you are phubbed you lose connection and once you've left a shared moment to look at a screen, it can take a while to get back to what was going on before.

每次低头族出现时，对方都会失去连结；一旦你离开共处的时刻去看屏幕，就需要一段时间才能回到之前的状态。

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