聲音簡介
演講者：Adam Alter卜朗，Psychologist
What are our screens and devices doing to us? Psychologist Adam Alter studies how much time screens steal from us and how they're getting away with it. He shares why all those hours you spend staring at your smartphone, tablet or computer might be making you miserable -- and what you can do about it.
This talk was presented at an official TED conference, and was featured by our editors on the home page.
00:12
So, a few years ago I heard an interesting rumor.?Apparently, the head of a large pet food companywould 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.
01:00
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."
01:39
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.
02:09
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.
02:54
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.
03:28
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.
03:56
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.
04:18
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.
05:04
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.
05:57
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.
06:16
06:17
06:19
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."
06:48
06:49
"You can email back in a couple of weeks,?or you can email someone else."
06:53
06:54
06:55
07:00
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.
07:09
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.
07:51
At first, it hurts.?I had massive FOMO.
07:54
07:55
07:57
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.
08:35
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.
09:24
Thank you.
幾年前，我聽到一個有趣的傳言妨托。據(jù)說发笔，一家大型寵物食品企業(yè)的負(fù)責(zé)人會參加年度的股東大會盟萨，并帶著一罐狗糧。他會吃這罐狗糧了讨。這證明那些食品對他而言足夠好捻激，自然也對寵物足夠好。這個策略現(xiàn)在被稱作“吃狗糧”前计，這是商業(yè)中常見的策略胞谭。這個策略并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(chǎn)品來證實他們的感覺——他們對自己的產(chǎn)品很自信∧需荆現(xiàn)在這已是一個普通的做法丈屹，但我認(rèn)為真正有趣的是你會發(fā)現(xiàn)這個規(guī)則的例外——當(dāng)你發(fā)現(xiàn)在許多商業(yè)案例中，企業(yè)不使用自己的產(chǎn)品伶棒。事實證明旺垒，這種情況在一個行業(yè)中經(jīng)常發(fā)生，這個行業(yè)就是基于屏幕的技術(shù)行業(yè)肤无。
在2010年先蒋，當(dāng)史蒂夫·喬布斯發(fā)布 iPad 時，他將 iPad 描述為一個“非凡”的設(shè)備宛渐【貉“你將得到從未有過的瀏覽體驗；比筆記本電腦好得多窥翩，比智能手機(jī)好得多业岁。那是一種難以置信的體驗】芪茫”數(shù)月后笔时，《紐約時報》的記者與他聯(lián)系，他們通了一次很長的電話幔荒。在通話的最后糊闽，記者提出了一個看似無關(guān)緊要的問題。他對喬布斯說：“你的孩子一定很喜歡 iPad爹梁∮矣蹋”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姚垃。記者十分驚訝念链，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(chǎn)品〉嗄梗”
這是一件在技術(shù)界非常常見的事谦纱。事實上，硅谷附近有一所學(xué)校叫做華道夫半島學(xué)校君编，這所學(xué)校在學(xué)生們升到八年級前不會使用屏幕跨嘉。真正有趣的是，這所學(xué)校75%的學(xué)生家長是硅谷的技術(shù)高管吃嘿。所以當(dāng)我聽到這件事時祠乃，我覺得很有趣而且很驚訝。它促使我思考屏幕對我自己兑燥、我的家庭亮瓷、我愛的人，甚至對所有人做了什么降瞳。
所以最近五年嘱支，作為一個商業(yè)和心理學(xué)教授，我一直在研究屏幕對我們生活的影響挣饥。我希望從關(guān)注屏幕花去了我們多少時間開始除师，然后我們再來討論這些時間是什么樣的。我現(xiàn)在展示的是工作日的平均數(shù)據(jù)亮靴，分別是在三個時間點：2007年馍盟，也就是10年前于置，2015年茧吊，以及我上周剛剛收集的數(shù)據(jù)。很多事情并沒有發(fā)生太大的變化八毯。每天我們大約花 7 個半小時到 8 個小時睡覺搓侄；有人說這個時間略微有下降，但變化不大话速。工作花費我們 8 個半小時到 9 個小時讶踪。而生存活動——例如吃飯、洗澡泊交、照看孩子——花費我們?nèi)齻€小時乳讥。
這里留下了空白。這些是我們的私人時間廓俭。這段時間對我們至關(guān)重要云石。因為它使我們成為與眾不同的人。在這段時間里我們探索愛好研乒、維持親密的關(guān)系汹忠、思考人生、獲得靈感和創(chuàng)意、回顧以及試圖思考過去的生活是否有意義宽菜。當(dāng)然我們在工作中也做過這些谣膳，但當(dāng)人們在生命結(jié)束之前回顧他們的生活時，你會發(fā)現(xiàn)許多事情他們始終仍念念不忘——他們在說那些發(fā)生在圖中空白私人時間中的事铅乡。所以继谚，這些時間是神圣的；它對我們非常重要阵幸。
現(xiàn)在犬庇，我要向你們展示的是這些空白中有多少時間被屏幕占據(jù)。2007 年侨嘀，這么多臭挽。這是蘋果發(fā)布第一臺 iPhone 的年份。8 年后咬腕，是這樣的欢峰。到現(xiàn)在，這樣涨共。這是我們在空閑時間里花費在屏幕上的時間纽帖。這個黃色區(qū)域，這個細(xì)條举反，是最神奇的地方懊直。你的人性存在于這段時間里。但現(xiàn)在火鼻，這個區(qū)域已經(jīng)很小了室囊。
那我們該怎么做呢？第一個問題是：那個紅色的區(qū)域是什么樣的魁索？當(dāng)然融撞，屏幕從現(xiàn)在的很多方面看來都是一件不可思議的事。我在紐約生活粗蔚，我有許多家人在澳大利亞生活尝偎，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鹏控。但在 15 或 20 年前致扯，我完全無法這么做。不難看到当辐，屏幕帶給了我們許多好處抖僵。
一件你可以做的事情是問問你自己：在那段時間里發(fā)生了什么？我們使用的應(yīng)用很豐富嗎瀑构？有些很豐富裆针。如果你打斷正在用手機(jī)的人并說：“告訴我們刨摩，你現(xiàn)在的感覺如何？”他們會說感覺很好——當(dāng)他們使用休閑世吨、鍛煉澡刹、天氣、閱讀耘婚、教育和健康的手機(jī)應(yīng)用時罢浇。人們平均每天在這些應(yīng)用上花費 9 分鐘。而這些應(yīng)用讓人們更不開心沐祷。大約一半的人嚷闭，當(dāng)你打斷他們并問：“你感覺如何？”他們回答感覺并不好赖临。有意思的是胞锰，在這些應(yīng)用上——約會、社交兢榨、游戲嗅榕、娛樂、新聞吵聪、瀏覽網(wǎng)頁——人們每天花 27 分鐘凌那。我們在使我們不開心的應(yīng)用上花費了三倍的時間。這看起來并不明智吟逝。
我們花很多時間在這些使我們不高興的應(yīng)用上帽蝶，原因之一是它們沒有“停止信號”。在 20 世紀(jì)块攒，“停止信號”曾經(jīng)無處不在励稳。它幾乎存在于每件事里【质矗“停止信號”提示我們是時候前進(jìn)麦锯，去做些新的事情，做些不同的事情琅绅。不妨想想報紙；最終你讀到了結(jié)尾鹅巍，于是你把報紙疊起來千扶，放到一旁。雜志和書與之相同——你讀到了最后一章骆捧，于是你考慮是否要繼續(xù)澎羞。你觀看電視節(jié)目，最終節(jié)目結(jié)束敛苇，于是你要等待一周才能看到下一期妆绞∷撑唬“停止信號”曾經(jīng)在生活中的方方面面出現(xiàn)。但當(dāng)今我們消費媒體的方式已不再有“停止信號”了括饶。信息滾動出現(xiàn)株茶，一切都沒有盡頭：Twitter、Facebook图焰、Instagram启盛、電子郵件、短信技羔、新聞僵闯。當(dāng)你查看各種來源的信息時，你可以一直繼續(xù)下去藤滥。
我們可以從西歐得到一點如何做的提示鳖粟。他們似乎對于工作場所有很多好的想法。這里有一個例子拙绊。這是一家荷蘭設(shè)計公司牺弹。他們將工作桌與天花板連在了一起。每天晚上 6 點时呀，無論你在寫郵件或者做其他事情张漂，桌子會升到天花板上。
（笑聲）
（掌聲）
每周有四天谨娜，這個空間變成瑜伽室航攒；另外一天則變成舞蹈俱樂部。你喜歡哪個由你自己決定趴梢。但這是一個非常棒的停止規(guī)則漠畜，因為它意味著這一天的結(jié)束，一切停止坞靶，不能再工作憔狞。德國汽車公司戴姆勒有另一個好方法。當(dāng)員工前去度假的時候彰阴，他們不會說：“這個人去度假了瘾敢，但他會回來的∧蛘猓”他們會說：“這個人在度假呢簇抵，所以我們會刪除你發(fā)給他的郵件。他將永遠(yuǎn)看不到你剛才發(fā)的郵件射众〉冢”
（笑聲）
“你可以在幾周后再發(fā)，或者干脆給其他人寫郵件叨橱〉渫桑”
（笑聲）
所以——
（掌聲）
你可以想象那個樣子断盛。你在度假，你真的在度假愉舔。這個公司的員工感覺他們真正獲得了休息钢猛。
當(dāng)然，這并沒有告訴我們在日常生活中應(yīng)當(dāng)怎么做屑宠，所以我想給一點建議厢洞。我可以很輕松的說：在晚上 5 點到 6 點之間，我不會使用手機(jī)典奉。但問題在于躺翻，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卫玖，有些情況每天都會發(fā)生拂到，比如說晚餐忽洛。有時我會獨自一人吃晚餐，有時候和其他人一起，有的時候在餐廳单刁，有的時候在家嘉熊。但我的規(guī)則是：絕對不在餐桌上使用手機(jī)非驮。這很難壕鹉，能做到的可能性不大。因為我們真的很難抵制誘惑琴许。但當(dāng)你有這個“停止信號”税肪，每到晚餐時，手機(jī)就會離你很遠(yuǎn)榜田，于是你就遠(yuǎn)離了誘惑益兄。
起先，我很難受箭券。我有了嚴(yán)重的錯失恐懼净捅。
（笑聲）
我艱難地忍受著。
但接下來發(fā)生的事情是辩块，你已經(jīng)習(xí)慣了蛔六。你度過了這段艱難的過程，就像成功戒毒一樣庆捺，接著迎接你的古今，是更加多彩、豐富滔以、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(lián)系在了一起氓拼。我認(rèn)為這是一個非常棒的方法你画，而且我們知道它有效抵碟，因為當(dāng)人們這樣做的時候——我已經(jīng)發(fā)現(xiàn)許多人嘗試了這種方式——它已經(jīng)傳播開了。他們覺得這是個好方法坏匪，他們從早上的第一個小時就開始做了拟逮。他們開始在周末將手機(jī)調(diào)為飛行模式。那樣的話适滓，你的手機(jī)成了一個相機(jī)敦迄，不再是手機(jī)了。這是一個強(qiáng)有力的想法凭迹，同時我們知道人們在做這些的時候罚屋，感覺到生活更加美好。
所以重點是什么嗅绸？屏幕無比神奇脾猛；我已經(jīng)說過了，而且我認(rèn)為這千真萬確鱼鸠。但我們使用屏幕的方式卻像是開過一條長長的路猛拴，你坐在車?yán)铮瑢⒂烷T踩到底蚀狰，你踩不到剎車愉昆。其實你可以選擇。你可以開過旁邊美麗的海景麻蹋，對窗外拍幾張照片——這很容易做到——或者你可以離開這條路跛溉，將車開到路邊，踩下剎車哥蔚，走出車去倒谷，脫下鞋和襪子，在沙灘上走幾步糙箍，體會沙子在你腳下的感覺渤愁，走向大海，讓海水撫摸你的腳踝深夯。你的生活會更加充實抖格、更加有意義，因為你在那種美妙的環(huán)境里盡情呼吸咕晋，因為你把手機(jī)留在了車上雹拄。
謝謝。（掌聲）
