關鍵詞（Keyword）：TED演講，手機，屏幕，幸福，開心，快樂，時間，管理
演講簡介：
為什麼蘋果公司前CEO、創始人史蒂夫·喬布斯 (Steve Jobs)要限制他的孩子使用 iPad等電子設備?現代生活中的我們，已經習慣了在辦公室的電腦、手機、家裡的計算機、平板之間切換，我們不斷暴露在熒幕前，花費更多的時間使用App，屏幕帶給了我們許多好處，但是否能使我們真正獲得更多的幸福？讓我們聽聽紐約大學企業營銷教授、心理學家Adam Alter的分享，看看屏幕為什麼會一點一點地偷走我們如此多的時間，以及我們應該如何改變，從而體驗更有趣的生活，享受更加美好生活。
TED演講：為什麼長期面對"屏幕"會讓我們不再幸福（音頻版+中英字幕版+無字幕版）
演講者：Adam Alter | TED2017
主 題：Why our screens make us less happy
整 理：tedtalking
雙語演講稿：
So, a few years ago I heard an interesting rumor. Apparently, the head of a large pet food company would go into the annual shareholder's meeting with can of dog food. And he would eat the can of dog food. And this was his way of convincing them that if it was good enough for him, it was good enough for their pets. This strategy is now known as "dogfooding," and it's a common strategy in the business world. It doesn't mean everyone goes in and eats dog food, but businesspeople will use their own products to demonstrate that they feel — that they're confident in them. Now, this is a widespread practice, but I think what's really interesting is when you find exceptions to this rule, when you find cases of businesses or people in businesses who don't use their own products. Turns out there's one industry where this happens in a common way, in a pretty regular way, and that is the screen-based tech industry.
幾年前，我聽到一個有趣的傳言。 據說，一家大型寵物食品企業的負責人 會參加年度的股東大會， 並帶著一罐狗糧。 他會吃這罐狗糧。 這證明那些食品對他而言足夠好， 自然也對寵物足夠好。 這個策略現在被稱作“吃狗糧”， 這是商業中常見的策略。 這個策略並不是指每個人都去吃狗的食物， 而是商人會用他們自己的產品 來證實他們的感覺—— 他們對自己的產品很自信。 現在這已是一個普通的做法， 但我認為真正有趣的是你會發現 這個規則的例外—— 當你發現在許多商業案例中， 企業不使用自己的產品。 事實證明，這種情況在一個行業中 經常發生， 這個行業就是基於屏幕的技術行業。
So, in 2010, Steve Jobs, when he was releasing the iPad, described the iPad as a device that was "extraordinary." "The best browsing experience you've ever had; way better than a laptop, way better than a smartphone. It's an incredible experience." 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. He was very surprised, because he said, "They haven't used it. We limit how much technology our kids use at home."
在2010年，當史蒂夫·喬布斯發佈 iPad 時， 他將 iPad 描述為一個“非凡”的設備。 “你將得到從未有過的瀏覽體驗； 比筆記本電腦好得多，比智能手機好得多。 那是一種難以置信的體驗。” 數月後，《紐約時報》的記者 與他聯繫， 他們通了一次很長的電話。 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。”
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. 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.
這是一件在技術界非常常見的事。 事實上，硅谷附近有一所學校 叫做華道夫半島學校， 這所學校在學生們升到八年級前不會使用屏幕。 真正有趣的是， 這所學校75%的學生家長 是硅谷的技術高管。 所以當我聽到這件事時，我覺得很有趣而且很驚訝。 它促使我思考屏幕對我自己、 我的家庭、我愛的人， 甚至對所有人做了什麼。
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. 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 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.
所以最近五年， 作為一個商業和心理學教授， 我一直在研究屏幕對我們生活的影響。 我希望從關注屏幕花去了我們多少時間開始， 然後我們再來討論這些時間是什麼樣的。 我現在展示的是工作日的平均數據， 分別是在三個時間點： 2007年，也就是10年前， 2015年， 以及我上週剛剛收集的數據。 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. 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.
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。 當然我們在工作中也做過這些， 但當人們在生命 結束之前 回顧他們的生活時， 你會發現許多事情他們始終仍念念不忘—— 他們在說那些發生在圖中空白私人時間中的事。 所以，這些時間是神聖的；它對我們非常重要。
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. 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.
現在，我要向你們展示的是 這些空白中有多少時間被屏幕佔據。 2007 年， 這麼多。 這是蘋果發佈第一臺 iPhone 的年份。 8 年後， 是這樣的。 到現在，這樣。 這是我們在空閒時間裡花費在屏幕上的時間。 這個黃色區域，這個細條，是最神奇的地方。 你的人性存在於這段時間裡。 但現在，這個區域已經很小了。
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 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. 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.
那我們該怎麼做呢？ 第一個問題是： 那個紅色的區域是什麼樣的？ 當然，屏幕從現在的很多方面看來 都是一件不可思議的事。 我在紐約生活， 我有許多家人在澳大利亞生活， 我還有一個一歲的兒子。 我通過屏幕將我的家人介紹給我的兒子。 但在 15 或 20 年前， 我完全無法這麼做。 不難看到，屏幕帶給了我們許多好處。
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. 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.
一件你可以做的事情是問問你自己： 在那段時間裡發生了什麼？ 我們使用的應用很豐富嗎？ 有些很豐富。 如果你打斷正在用手機的人並說： “告訴我們，你現在的感覺如何？” 他們會說感覺很好—— 當他們使用休閒、鍛鍊、天氣、閱讀、 教育和健康的手機應用時。 人們平均每天在這些應用上花費 9 分鐘。 而這些應用讓人們更不開心。 大約一半的人，當你打斷他們並問：“你感覺如何？” 他們回答感覺並不好。 有意思的是，在這些應用上—— 約會、社交、遊戲、 娛樂、新聞、瀏覽網頁—— 人們每天花 27 分鐘。 我們在使我們不開心的應用上花費了三倍的時間。 這看起來並不明智。
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“停止信號”。 在 20 世紀，“停止信號”曾經無處不在。 它幾乎存在於每件事裡。 “停止信號”提示我們是時候前進， 去做些新的事情，做些不同的事情。 不妨想想報紙；最終你讀到了結尾， 於是你把報紙疊起來，放到一旁。 雜誌和書與之相同——你讀到了最後一章， 於是你考慮是否要繼續。 你觀看電視節目，最終節目結束， 於是你要等待一週才能看到下一期。 “停止信號”曾經在生活中的方方面面出現。 但當今我們消費媒體的方式已不再有“停止信號”了。 信息滾動出現， 一切都沒有盡頭： Twitter、Facebook、Instagram、 電子郵件、短信、新聞。 當你查看各種來源的信息時， 你可以一直繼續下去。
So, we can get a cue about what to do from Western Europe, where they seem to have a number of pretty good ideas in the workplace. Here's one example. This is a Dutch design firm. And what they've done is rigged the desks to the ceiling. And at 6pm every day, it doesn't matter who you're emailing or what you're doing, the desks rise to the ceiling.
我們可以從西歐得到一點如何做的提示。 他們似乎對於工作場所有很多好的想法。 這裡有一個例子。這是一家荷蘭設計公司。 他們將工作桌與天花板連在了一起。 每天晚上 6 點， 無論你在寫郵件或者做其他事情， 桌子會升到天花板上。
(Laughter)
（笑聲）
(Applause)
（掌聲）
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. 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."
每週有四天，這個空間變成瑜伽室； 另外一天則變成舞蹈俱樂部。 你喜歡哪個由你自己決定。 但這是一個非常棒的停止規則， 因為它意味著這一天的結束， 一切停止，不能再工作。 德國汽車公司戴姆勒有另一個好方法。 當員工前去度假的時候， 他們不會說：“這個人去度假了， 但他會回來的。” 他們會說：“這個人在度假呢， 所以我們會刪除你發給他的郵件。 他將永遠看不到你剛才發的郵件。”
(Laughter)
（笑聲）
"You can email back in a couple of weeks, or you can email someone else."
“你可以在幾周後再發， 或者乾脆給其他人寫郵件。”
(Laughter)
（笑聲）
And so —
所以——
(Applause)
（掌聲）
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.
你可以想象那個樣子。 你在度假，你真的在度假。 這個公司的員工感覺 他們真正獲得了休息。
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 6pm, I'm going to not use my phone. The problem is, 5 and 6pm looks different on different days. 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. 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.
當然，這並沒有告訴我們 在日常生活中應當怎麼做， 所以我想給一點建議。 我可以很輕鬆的說：在晚上 5 點到 6 點之間， 我不會使用手機。 但問題在於，5 點到 6 點的安排在每天是不同的。 因而我想到了一個更好的方法： 我每天都會做某些特定的事情， 有些情況每天都會發生， 比如說晚餐。 有時我會獨自一人吃晚餐， 有時候和其他人一起， 有的時候在餐廳， 有的時候在家。 但我的規則是：絕對不在餐桌上使用手機。 這很難， 能做到的可能性不大。 因為我們真的很難抵制誘惑。 但當你有這個“停止信號”，每到晚餐時， 手機就會離你很遠， 於是你就遠離了誘惑。
At first, it hurts. I had massive FOMO.
起先，我很難受。 我有了嚴重的錯失恐懼。
(Laughter)
（笑聲）
I struggled.
我艱難地忍受著。
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. 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. 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.
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。 你與身旁的人真正聯繫在了一起。 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。 他們開始在週末將手機調為飛行模式。 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。
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. 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. Your life will be richer and more meaningful because you breathe in that experience, and because you've left your phone in the car.
所以重點是什麼？ 屏幕無比神奇；我已經說過了， 而且我認為這千真萬確。 但我們使用屏幕的方式卻像是開過一條長長的路， 你坐在車裡，將油門踩到底， 你踩不到剎車。 其實你可以選擇。 你可以開過旁邊美麗的海景， 對窗外拍幾張照片——這很容易做到—— 或者你可以離開這條路，將車開到路邊， 踩下剎車， 走出車去， 脫下鞋和襪子， 在沙灘上走幾步， 體會沙子在你腳下的感覺， 走向大海， 讓海水撫摸你的腳踝。 你的生活會更加充實、更加有意義， 因為你在那種美妙的環境裡盡情呼吸， 因為你把手機留在了車上。
Thank you.
謝謝。
(Applause)
（掌聲）
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