今天看了多久屏幕開心不？中英互譯

So,afewyearsagoIheardaninterestingrumor.Apparently,theheadofalargepetfoodcompanywouldgointotheannualshareholder’smeetingwithcanofdogfood.Andhewouldeatthecanofdogfood.Andthiswashiswayofconvincingthemthatifitwasgoodenoughforhim,itwasgoodenoughfortheirpets.Thisstrategyisnowknownas“dogfooding,”andit’sacommonstrategyinthebusinessworld.Itdoesn’tmeaneveryonegoesinandeatsdogfood,butbusinesspeoplewillusetheirownproductstodemonstratethattheyfeel—thatthey’reconfidentinthem.Now,thisisawidespreadpractice,butIthinkwhat’sreallyinterestingiswhenyoufindexceptionstothisrule,whenyoufindcasesofbusinessesorpeopleinbusinesseswhodon’tusetheirownproducts.Turnsoutthere’soneindustrywherethishappensinacommonway,inaprettyregularway,andthatisthescreen-basedtechindustry.幾年前，我聽到一個(gè)有趣的傳言。據(jù)說(shuō)，一家大型寵物食品公司的負(fù)責(zé)人參加年度股東大會(huì)時(shí)會(huì)帶一罐狗糧。他會(huì)在會(huì)上吃這罐狗糧，以此向股東保證，那些食品他吃毫無(wú)問(wèn)題，對(duì)他們的寵物自然也足夠好。這種策略現(xiàn)在被稱作“吃狗糧”，這是商界常見的策略。這并不是指每個(gè)人都去吃狗糧，而是指商人會(huì)使用自己的產(chǎn)品來(lái)表現(xiàn)對(duì)自己產(chǎn)品的自信。現(xiàn)在，這已是一種普遍的做法，但我認(rèn)為真正有趣的是你會(huì)發(fā)現(xiàn)這個(gè)規(guī)則有例外——有些企業(yè)或業(yè)界人士不使用自己的產(chǎn)品。事實(shí)證明，這種情況在一個(gè)行業(yè)中經(jīng)常發(fā)生，這個(gè)行業(yè)就是基于屏幕的技術(shù)行業(yè)。

So,in2010,SteveJobs,whenhewasreleasingtheiPad,describedtheiPadasadevicethatwas“extraordinary.”“Thebestbrowsingexperienceyou’veeverhad;waybetterthanalaptop,waybetterthanasmartphone.It’sanincredibleexperience.”Acoupleofmonthslater,hewasapproachedbyajournalistfromtheNewYorkTimes,andtheyhadalongphonecall.Attheendofthecall,thejournalistthrewinaquestionthatseemedlikeasortofsoftball.Hesaidtohim,“YourkidsmustlovetheiPad.”There’sanobviousanswertothis,butwhatJobssaidreallystaggeredthejournalist.Hewasverysurprised,becausehesaid,“Theyhaven’tusedit.Welimithowmuchtechnologyourkidsuseathome.”2010年，史蒂夫·喬布斯發(fā)布iPad時(shí)，將iPad描述為一個(gè)“非凡的”設(shè)備?！澳銓⒌玫綇奈从羞^(guò)的瀏覽體驗(yàn)；比筆記本電腦好得多，比智能手機(jī)好得多。那是一種難以置信的體驗(yàn)?！睌?shù)月后，《紐約時(shí)報(bào)》的記者與他聯(lián)系，他們?cè)陔娫捓锪牧撕荛L(zhǎng)時(shí)間。在通話的最后，記者提出了一個(gè)看似無(wú)關(guān)緊要的問(wèn)題。他對(duì)喬布斯說(shuō)：“你的孩子一定很喜歡iPad?！边@個(gè)問(wèn)題的答案明擺著，可喬布斯的回答卻讓記者嚇了一跳。記者十分驚訝，因?yàn)閱滩妓够卮鹫f(shuō)：“他們還沒用過(guò)iPad。我們?cè)诩依锵拗坪⒆邮褂秒娮赢a(chǎn)品?！?/p>

Thisisaverycommonthinginthetechworld.Infact,there’saschoolquitenearSiliconValleycalledtheWaldorfSchoolofthePeninsula,andtheydon’tintroducescreensuntiltheeighthgrade.What’sreallyinterestingabouttheschoolisthat75percentofthekidswhogotherehaveparentswhoarehigh-levelSiliconValleytechexecs.SowhenIheardaboutthis,Ithoughtitwasinterestingandsurprising,anditpushedmetoconsiderwhatscreensweredoingtomeandtomyfamilyandthepeopleIloved,andtopeopleatlarge.這種作法在技術(shù)界非常常見。事實(shí)上，硅谷附近有一所華道夫半島學(xué)校，該校學(xué)生在升到八年級(jí)之前不會(huì)使用有屏電子產(chǎn)品。這所學(xué)校真正有趣的地方是，75%的學(xué)生家長(zhǎng)是硅谷的技術(shù)高管。所以，當(dāng)我聽到這件事時(shí)，我覺得很有趣，同時(shí)也很驚訝，它促使我思考，屏幕對(duì)我自己、我的家庭、我愛的人甚至所有人都做了什么。

Soforthelastfiveyears,asaprofessorofbusinessandpsychology,I’vebeenstudyingtheeffectofscreensonourlives.AndIwanttostartbyjustfocusingonhowmuchtimetheytakefromus,andthenwecantalkaboutwhatthattimelookslike.WhatI’mshowingyouhereistheaverage24-hourworkdayatthreedifferentpointsinhistory:2007—10yearsago—2015andthendatathatIcollected,actually,onlylastweek.Andalotofthingshaven’tchangedallthatmuch.Wesleeproughlyseven-and-a-halftoeighthoursaday;somepeoplesaythat’sdeclinedslightly,butithasn’tchangedmuch.Weworkeight-and-a-halftoninehoursaday.Weengageinsurvivalactivities—thesearethingslikeeatingandbathingandlookingafterkids—aboutthreehoursaday.所以最近五年，作為一個(gè)商業(yè)和心理學(xué)教授，我一直在研究屏幕對(duì)我們生活的影響。我想從關(guān)注屏幕花去了我們多少時(shí)間開始，然后就能討論這些時(shí)間是什么樣的。我現(xiàn)在展示的是工作日的平均數(shù)據(jù)，分別是三個(gè)時(shí)間點(diǎn)的數(shù)據(jù)：2007年的，也就是10年前；2015年的；以及我上周剛剛收集的。很多事情并沒有發(fā)生太大的變化。每天我們大約花7個(gè)半小時(shí)到8個(gè)小時(shí)睡覺；有人說(shuō)這個(gè)時(shí)間略有下降，但變化不大。工作每天花費(fèi)我們8個(gè)半小時(shí)到9個(gè)小時(shí)。而生存活動(dòng)——例如吃飯、洗澡、照看孩子——每天花費(fèi)我們大約三個(gè)小時(shí)。

Thatleavesthiswhitespace.That’sourpersonaltime.Thatspaceisincrediblyimportanttous.That’sthespacewherewedothingsthatmakeusindividuals.That’swherehobbieshappen,wherewehavecloserelationships,wherewereallythinkaboutourlives,wherewegetcreative,wherewezoombackandtrytoworkoutwhetherourliveshavebeenmeaningful.Wegetsomeofthatfromworkaswell,butwhenpeoplelookbackontheirlivesandwonderwhattheirliveshavebeenlikeattheendoftheirlives,youlookatthelastthingstheysay—theyaretalkingaboutthosemomentsthathappeninthatwhitepersonalspace.Soit’ssacred;it’simportanttous.這里留下了空白。這些是我們的私人時(shí)間。這段時(shí)間對(duì)我們至關(guān)重要。因?yàn)樗刮覀兂蔀榕c眾不同的人。在這段時(shí)間里，我們探索愛好，維持親密關(guān)系，思考人生，獲得靈感和創(chuàng)意，回顧過(guò)去及試圖厘清我們的生活是否有意義。當(dāng)然，我們?cè)诠ぷ髦幸沧鲞^(guò)這些，但當(dāng)人們?cè)谏Y(jié)束之際回顧一生時(shí)，你會(huì)發(fā)現(xiàn)他們念念不忘的那些事——他們?cè)谡f(shuō)發(fā)生在圖中空白私人時(shí)間的那些事。所以，這些時(shí)間是神圣的，它對(duì)我們非常重要。

Now,whatI’mgoingtodoisshowyouhowmuchofthatspaceistakenupbyscreensacrosstime.In2007,thismuch.ThatwastheyearthatAppleintroducedthefirstiPhone.Eightyearslater,thismuch.Now,thismuch.That’showmuchtimewespendofthatfreetimeinfrontofourscreens.Thisyellowarea,thisthinsliver,iswherethemagichappens.That’swhereyourhumanitylives.Andrightnow,it’sinaverysmallbox.現(xiàn)在，我要向你們展示的是這些空白中有多少時(shí)間被屏幕占據(jù)。2007年，這么多。那是蘋果發(fā)布第一臺(tái)iPhone的年份。8年后，是這樣的。現(xiàn)在，是這么多。這就是我們?cè)诳臻e時(shí)間里花費(fèi)在屏幕上的時(shí)間。這個(gè)黃色區(qū)域，這個(gè)細(xì)條，是最神奇的地方。你的人性存在于這段時(shí)間里。但現(xiàn)在，這個(gè)區(qū)域已經(jīng)很小了。Sowhatdowedoaboutthis?Well,thefirstquestionis:Whatdoesthatredspacelooklike?Now,ofcourse,screensaremiraculousinalotofways.IliveinNewYork,alotofmyfamilylivesinAustralia,andIhaveaone-year-oldson.ThewayI’vebeenabletointroducethemtohimiswithscreens.Icouldn’thavedonethat15or20yearsagoinquitethesameway.Sothere’salotofgoodthatcomesfromthem.那我們?cè)撛趺醋瞿?？第一個(gè)問(wèn)題是：那個(gè)紅色區(qū)域是什么樣的？當(dāng)然，現(xiàn)在看來(lái)，屏幕在很多方面都很不可思議。我在紐約生活，許多家人住在澳大利亞，我還有一個(gè)1歲的兒子。我能通過(guò)屏幕將遠(yuǎn)方的家人介紹給我的兒子。但在15或20年前，我完全無(wú)法這么做。不難看到，屏幕帶給了我們?cè)S多好處。

Onethingyoucandoisaskyourself:Whatgoesonduringthattime?Howenrichingaretheappsthatwe’reusing?Andsomeareenriching.Ifyoustoppeoplewhilethey’reusingthemandsay,“Tellushowyoufeelrightnow,”theysaytheyfeelprettygoodabouttheseapps—thosethatfocusonrelaxation,exercise,weather,reading,educationandhealth.Theyspendanaverageofnineminutesadayoneachofthese.Theseappsmakethemmuchlesshappy.Abouthalfthepeople,whenyouinterruptthemandsay,“Howdoyoufeel?”saytheydon’tfeelgoodaboutusingthem.What’sinterestingaboutthese—dating,socialnetworking,gaming,entertainment,news,webbrowsing—peoplespend27minutesadayoneachofthese.We’respendingthreetimeslongerontheappsthatdon’tmakeushappy.Thatdoesn’tseemverywise.你可以做一件事，問(wèn)問(wèn)自己：那段時(shí)間你做了什么？我們使用的應(yīng)用程序有多豐富？有些很豐富。如果你打斷正在使用手機(jī)應(yīng)用的人說(shuō)：“告訴我們，你現(xiàn)在感覺如何?！彼麄儠?huì)說(shuō)這些應(yīng)用很好——這些應(yīng)用分別是關(guān)于休閑、鍛煉、天氣、閱讀、教育和健康的。人們平均每天在每個(gè)應(yīng)用上花費(fèi)9分鐘。而這些應(yīng)用讓人們更不開心。當(dāng)你打斷他們并問(wèn)：“你感覺如何？”大約一半的人回答感覺并不好。有意思的是，這些應(yīng)用——約會(huì)、社交、游戲、娛樂(lè)、新聞、瀏覽網(wǎng)頁(yè)——人們每天在每個(gè)上面花費(fèi)27分鐘。我們?cè)谧屪约翰婚_心的應(yīng)用上花費(fèi)了三倍的時(shí)間。這看起來(lái)并不太明智。

Oneofthereasonswespendsomuchtimeontheseappsthatmakeusunhappyistheyrobusofstoppingcues.Stoppingcueswereeverywhereinthe20thcentury.Theywerebakedintoeverythingwedid.Astoppingcueisbasicallyasignalthatit’stimetomoveon,todosomethingnew,todosomethingdifferent.And—thinkaboutnewspapers;eventuallyyougettotheend,youfoldthenewspaperaway,youputitaside.Thesamewithmagazines,books—yougettotheendofachapter,promptsyoutoconsiderwhetheryouwanttocontinue.YouwatchedashowonTV,eventuallytheshowwouldend,andthenyou’dhaveaweekuntilthenextonecame.Therewerestoppingcueseverywhere.Butthewayweconsumemediatodayissuchthattherearenostoppingcues.Thenewsfeedjustrollson,andeverything’sbottomless:Twitter,Facebook,Instagram,email,textmessaging,thenews.Andwhenyoudocheckallsortsofothersources,youcanjustkeepgoingonandonandon.我們?cè)谶@些使我們不高興的應(yīng)用上花費(fèi)很多時(shí)間的原因之一是，它們沒有“停止信號(hào)”。在20世紀(jì)，“停止信號(hào)”曾經(jīng)無(wú)處不在。它們幾乎存在于每件事。本質(zhì)上，“停止信號(hào)”就是提示我們是時(shí)候前進(jìn)去做些新的事情，做些不同的事情。不妨想想報(bào)紙：最終讀完報(bào)紙后，你就會(huì)把報(bào)紙疊起來(lái)，放到一旁。雜志和書與之相同——讀到一章的結(jié)尾時(shí)，你就需要考慮是否繼續(xù)。你觀看電視節(jié)目，最終節(jié)目會(huì)結(jié)束，而你要等待一周才能看到下一期?！巴Ｖ剐盘?hào)”曾經(jīng)出現(xiàn)在生活的方方面面。但當(dāng)今我們消費(fèi)媒體的方式已不再有“停止信號(hào)”。信息滾動(dòng)出現(xiàn)，一切都沒有盡頭：Twitter、Facebook、Instagram、電子郵件、短信、新聞。當(dāng)你查看各種來(lái)源的信息時(shí)，你可以一直看一直看。

So,wecangetacueaboutwhattodofromWesternEurope,wheretheyseemtohaveanumberofprettygoodideasintheworkplace.Here’soneexample.ThisisaDutchdesignfirm.Andwhatthey’vedoneisriggedthedeskstotheceiling.Andat6pmeveryday,itdoesn’tmatterwhoyou’reemailingorwhatyou’redoing,thedesksrisetotheceiling.至于該怎么做，我們可以從西歐得到一點(diǎn)兒提示，他們對(duì)職場(chǎng)似乎有很多好想法。有這么一個(gè)例子。這是一家荷蘭的設(shè)計(jì)公司。他們將工作桌與天花板連在了一起。每天晚上6點(diǎn)，無(wú)論你在寫郵件還是做其他事情，桌子都會(huì)升到天花板上。

Fourdaysaweek,thespaceturnsintoayogastudio,onedayaweek,intoadanceclub.It’sreallyuptoyouwhichonesyoustickaroundfor.Butthisisagreatstoppingrule,becauseitmeansattheendoftheday,everythingstops,there’snowaytowork.AtDaimler,theGermancarcompany,they’vegotanothergreatstrategy.Whenyougoonvacation,insteadofsaying,“Thisperson’sonvacation,they’llgetbacktoyoueventually,”theysay,“Thisperson’sonvacation,sowe’vedeletedyouremail.Thispersonwillneverseetheemailyoujustsent.”每周有四天，這個(gè)空間變成瑜伽室；另外一天則變成舞蹈俱樂(lè)部。你喜歡哪個(gè)由你自己決定。但這是一個(gè)非常棒的停止規(guī)則，因?yàn)樗馕吨@一天結(jié)束了，一切停止，不能再工作。德國(guó)汽車公司戴姆勒有另一個(gè)好方法。當(dāng)員工度假時(shí)，他們不會(huì)說(shuō)：“這個(gè)人去度假了，但他會(huì)回來(lái)的?！彼麄儠?huì)說(shuō)：“這個(gè)人在度假呢，所以我們刪除了您的郵件。他將永遠(yuǎn)看不到您剛才發(fā)的郵件?！?/p>

“Youcanemailbackinacoupleofweeks,oryoucanemailsomeoneelse.”“你可以幾周后再發(fā)，或者干脆給其他人發(fā)郵件?！?/p>

Andso—Youcanimaginewhatthat’slike.Yougoonvacation,andyou’reactuallyonvacation.Thepeoplewhoworkatthiscompanyfeelthattheyactuallygetabreakfromwork.嗯——可以想象那是什么樣。你在度假，真的在度假。這個(gè)公司的員工感覺，他們真正獲得了休息。

Butofcourse,thatdoesn’ttellusmuchaboutwhatweshoulddoathomeinourownlives,soIwanttomakesomesuggestions.It’seasytosay,between5and6pm,I’mgoingtonotusemyphone.Theproblemis,5and6pmlooksdifferentondifferentdays.Ithinkafarbetterstrategyistosay,Idocertainthingseveryday,therearecertainoccasionsthathappeneveryday,likeeatingdinner.SometimesI’llbealone,sometimeswithotherpeople,sometimesinarestaurant,sometimesathome,buttherulethatI’veadoptedis:Iwillneverusemyphoneatthetable.It’sfaraway,asfarawayaspossible.Becausewe’rereallybadatresistingtemptation.Butwhenyouhaveastoppingcuethat,everytimedinnerbegins,myphonegoesfaraway,youavoidtemptationalltogether.當(dāng)然，這并沒有告訴我們?cè)谌粘Ｉ钪形覀冏约簯?yīng)當(dāng)怎么做，所以我想給一些建議。我可以很輕松地說(shuō)：晚上5點(diǎn)到6點(diǎn)，我不會(huì)用手機(jī)。但問(wèn)題在于，晚上5點(diǎn)到6點(diǎn)的安排似乎每天都不同。我想到了一個(gè)更好的方法：我每天都會(huì)做某些特定的事情，有些情況每天都會(huì)發(fā)生，比如說(shuō)晚餐。有時(shí)我會(huì)獨(dú)自一人，有時(shí)和其他人一起，有時(shí)在餐廳，有時(shí)在家。但我的規(guī)則不變：絕對(duì)不在餐桌上使用手機(jī)。手機(jī)不在身邊，離得要多遠(yuǎn)有多遠(yuǎn)。因?yàn)槲覀冋娴暮茈y抵制誘惑。但當(dāng)你有這個(gè)“停止信號(hào)”，每到晚餐手機(jī)就會(huì)離得很遠(yuǎn)，于是你就遠(yuǎn)離了誘惑。

Atfirst,ithurts.IhadmassiveFOMO.起先，我很難受。我產(chǎn)生了嚴(yán)重的錯(cuò)失恐懼。

Istruggled.我艱難地掙扎。

Butwhathappensis,yougetusedtoit.Youovercomethewithdrawalthesamewayyouwouldfromadrug,andwhathappensis,lifebecomesmorecolorful,richer,moreinteresting—youhavebetterconversations.Youreallyconnectwiththepeoplewhoaretherewithyou.Ithinkit’safantasticstrategy,andweknowitworks,becausewhenpeopledothis—andI’vetrackedalotofpeoplewhohavetriedthis—itexpands.Theyfeelsogoodaboutit,theystartdoingitforthefirsthourofthedayinthemorning.Theystartputtingtheirphonesonairplanemodeontheweekend.Thatway,yourphoneremainsacamera,butit’snolongeraphone.It’sareallypowerfulidea,andweknowpeoplefeelmuchbetterabouttheirliveswhentheydothis.但接下來(lái)，你會(huì)慢慢習(xí)慣。你度過(guò)這段艱難的過(guò)程，就像成功戒毒一樣，迎接你的是更加多彩、豐富、有趣