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Stop Doomscrolling: How to Use Screens Better
别再刷屏！如何更高效地使用智能手机
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Stop Doomscrolling: How to Use Screens Better
别再刷屏！如何更高效地使用智能手机
相比使用时长，如何利用智能手机更为关键。单纯为了消磨时间而漫无目的地刷手机，或者由于强制提醒而玩游戏，都有损身心健康。相反，带着明确的目的（如学习）来使用电子设备，则大有裨益。研究表明，脑力游戏或有意识的业余爱好反而能提高注意力。问题的关键不在于电子设备本身，而在于我们的使用习惯。
Most people think all screen time is bad for you.
很多人认为盯屏幕的时间都是有害的。Most people 大部分 / screen time 屏幕时间 / bad for you 有害
Actually, researchers say how you use it matters most.
但其实，研究人员说使用方式才是最重要的。researchers 研究人员 / how you use 如何使用 / matters most 最重要
Not all screen time is created equal.
并非所有的屏幕使用时间都是一样的。Not all 并非全部 / created equal 是一样的
The main problem is passive use.
主要问题在于被动使用。main problem 主要问题 / passive use 被动使用
This means scrolling through apps just to fill time.
也就是为了消磨时间而盲目刷屏。scrolling through 刷屏 / fill time 消磨时间
You aren't looking for a specific experience.
你并没有在寻求某种特定的体验。looking for 寻找 / specific experience 特定体验
You're just following what the algorithm shows.
只是跟着算法推荐的内容走而已。just following 只是跟随 / algorithm shows 算法展示内容
In the UK, adults spend 7.5 hours on screens daily.
英国成年人每天花 7.5 小时在屏幕上。adults 成年人 / spend 7.5 hours 花费 7.5 小时 / daily 每天
That's a lot of time to waste.
这真的是在浪费大量时间。lot of time 大量时间 / to waste 浪费
Experts suggest swapping passive habits for active ones.
专家建议将被动习惯改为主动习惯。Experts 专家 / swapping A for B 以 A 换 B / passive habits 被动习惯
Active use means choosing a goal, like learning.
主动使用意味着设定目标，比如学习。Active use 主动使用 / choosing a goal 设定目标 / learning 学习
A study of 40,000 players found gaming helps wellbeing.
一项针对 4 万名玩家的研究发现，玩游戏有助于提升幸福感。study of 40,000 players 4 万名玩家的研究 / gaming 玩游戏 / helps wellbeing 有助幸福感
These people played because they wanted to.
因为这些人是出于自愿才玩游戏的。played because 玩游戏是因为 / wanted to 想要玩
But playing because of notifications caused stress.
但如果是因为通知提醒而玩，则会产生压力。because of notifications 因为通知 / caused stress 引发压力
You can also try brain workouts like Wordle.
你也可以尝试像 Wordle 这样的益智游戏。brain workouts 脑力锻炼 / like Wordle 像 Wordle 一样
These games improve your memory and focus.
这些游戏可以提高你的记忆力和专注力。improve memory 提高记忆力 / focus 专注力
Even artist David Hockney uses an iPad to paint.
甚至艺术家 David Hockney 也会用 iPad 作画。Even artist 甚至艺术家 / uses an iPad 使用 iPad / to paint 绘画
He treats the screen like a real canvas.
他把屏幕当作真正的画布。treats the screen 对待屏幕 / real canvas 真正的画布
Screens are not bad by themselves.
屏幕本身并没有错。not bad 不坏 / by themselves 它们本身
It's about taking control of your digital diet.
关键在于掌控自己的数字饮食。taking control 掌控 / digital diet 数字饮食
Quiz 🧠
Q1. Using a screen to learn a skill is better for your wellbeing than scrolling aimlessly.
查看答案
✅ True
带有明确目标地主动使用屏幕，比漫无目的地滑动浏览更有益于身心健康。
Active screen use with a clear goal is much healthier than passive scrolling without purpose.
Q2. What does 'swapping' mean in 'swapping bad habits for good ones'?
查看答案
✅ exchanging
'Swap'的意思是用一件东西替换（交换）成另一件东西。
To swap means to exchange one thing for another.
Q3. Why is painting on a tablet considered active screen time?
查看答案
✅ It has a creative goal
主动使用屏幕是指带着明确的目的或创造性目标来使用数码设备。
Active screen time means using digital devices with a clear purpose or creative goal.
Dialogue 🎧
Liam: Did you see that number, Olivia? Seven point five hours on screens!
Liam: 利亚姆，你看到那个数字了吗？人们每天盯着屏幕的时间竟然长达 7.5 小时！
Olivia: That is the average for adults in the UK. It is a lot of time.
Olivia: 那是英国成年人的平均数据。确实非常惊人。
Liam: It sounds like a waste. I thought all screen time was bad.
Liam: 听起来太浪费时间了。我以前一直以为盯着手机或电脑看都不是什么好事。
Olivia: Actually, not all screen time is created equal. How you use it matters most.
Olivia: 其实并非所有的屏幕使用时间都是一样的。关键在于你怎么去使用。
Liam: Wait, that doesn't make sense. Isn't it all just staring at a screen?
Liam: 等等，我不明白。不都是盯着屏幕看吗？
Olivia: Not at all. There is a big difference between passive and active use.
Olivia: 完全不同。被动使用和主动使用之间有很大的区别。
Liam: What is passive use? Is that just scrolling through apps?
Liam: 什么是被动使用？是指漫无目的地刷屏吗？
Olivia: Yes. You are just filling time and following what the algorithm shows.
Olivia: 没错。就是为了打发时间，被动地跟着算法走。
Liam: I do that a lot. It feels like I'm a victim of the phone.
Liam: 我也经常这样……总觉得自己被手机牵着鼻子走。
Olivia: You are not looking for an experience. You are just waiting for the next video.
Olivia: 因为你不是在有意识地做某事，而只是在等下一个视频出现。
Liam: So, how do we fix our digital diet? What is active use?
Liam: 那我们该如何调整我们的“数字饮食”呢？什么是主动使用？
Olivia: Active use means choosing a goal. You should use the screen with intention.
Olivia: 主动使用是指设定目标。也就是说，要有意识地使用屏幕。
Liam: Like gaming? I thought people said gaming was a problem.
Liam: 比如玩游戏？我以为大家都觉得玩游戏是个问题。
Olivia: Actually, a study of 40,000 players found that gaming helps wellbeing.
Olivia: 事实上，一项针对 4 万名玩家的研究显示，游戏有助于提升心理健康（wellbeing）。
Liam: Seriously? I thought it made people stressed.
Liam: 真的吗？我还以为玩游戏压力更大呢。
Olivia: Only if you feel compelled to play. It helps if you play because you want to.
Olivia: 只有当你感到被迫去玩时才会那样。如果是出于自愿且享受其中，是有好处的。
Liam: Oh, I see. So playing because of notifications is the bad part?
Liam: 噢，明白了。所以因为通知提醒而不得不上线玩游戏才是不好的？
Olivia: Exactly. You can also try brain workouts like Wordle or puzzles.
Olivia: 完全正确。尝试 Wordle 或拼图之类的益智游戏也是个不错的选择。
Liam: I love Wordle! Does that actually help my brain?
Liam: 我超级喜欢 Wordle！那真的对大脑有益吗？
Olivia: It does. Those games improve your memory and your focus.
Olivia: 当然。这类游戏能提升记忆力和专注力。
Liam: That's wild. Even famous artists like David Hockney use screens now.
Liam: 太酷了。连 David Hockney 这样著名的画家现在都用屏幕创作了。
Olivia: He uses an iPad to paint. He treats the screen like a real canvas.
Olivia: 他用 iPad 作画，把屏幕当成真正的画布。
Liam: So screens aren't bad by themselves? It is about how we control them?
Liam: 看来设备本身并没有错？问题在于我们如何掌控它。
Olivia: Right. We just need to take control of our digital diet every day.
Olivia: 没错。只要每天有意识地调控我们的数字饮食就可以了。