Your brain circuitry starting to pop based on overstimulation.

你的大腦回路在過度刺激的基礎上開始爆裂。

In your book, you use this term popcorn brain.

在你的書中，你用了 "爆米花大腦 "這個詞。

When I read what popcorn brain meant, I started to think maybe I now have a popcorn brain.

當我讀到 "爆米花大腦 "的意思時，我開始想，也許我現在就有一個 "爆米花大腦"。

What is a popcorn brain?

什麼是爆米花腦？

Most people have popcorn brain.

大多數人都有爆米花腦。

Popcorn brain is a biological phenomenon, a real biological phenomenon, coined by a man named Dr. Levy, a psychologist.

爆米花腦是一種生物現象，一種真正的生物現象，由一位名叫利維博士的心理學家提出。

It is essentially your brain circuitry starting to pop based on overstimulation.

它本質上是你的大腦回路在過度刺激的基礎上開始爆裂。

So it's not like your brain is actually popping, but it's that sensation of popcorning because of spending too much time online.

是以，這並不是說你的大腦真的 "爆裂 "了，而是因為花了太多時間上網而產生的 "爆裂 "感。

It is hard to disengage from what's happening online because there's a constant information stream.

由於信息流源源不斷，我們很難從網上發生的事情中脫離出來。

And it is difficult to live fully offline where life moves at a decidedly slower pace.

在生活節奏明顯放緩的離線環境中，很難充分享受生活。

Popcorn brain is an affliction that nearly every single person has right now.

爆米花腦 "是現在幾乎每個人都有的毛病。

Think about what you do when you're waiting in line at the grocery store.

想想你在雜貨店排隊等候時會做什麼。

You're not just like letting your brain wander, pondering things.

你不只是讓你的大腦胡思亂想，思考問題。

You are on your phone.

你在玩手機

What are you doing at the bank?

你在銀行做什麼？

On your phone, at a car wash, at a traffic light.

在手機上，在洗車店，在紅綠燈前。

We rarely give our brains a moment of rest.

我們很少讓大腦休息片刻。

A lot of people will ask me, is popcorn brain internet addiction?

很多人都會問我，爆米花會讓大腦網癮嗎？

No.

不

Internet addiction interferes with your life.

網癮會干擾你的生活。

You're unable to do certain things.

你無法做某些事情。

Popcorn brain, on the other hand, is ubiquitous.

而爆米花腦則無處不在。

It's everywhere.

它無處不在。

It is what defines modern life.

這就是現代生活的定義。

Those two are very different things.

這兩者截然不同。

And when we are feeling a sense of stress, we are especially prone to popcorn brain.

而當我們感到有壓力時，就特別容易產生爆米花腦。

We scroll incessantly when we feel a sense of stress because it is our primal urge.

當我們感到壓力時，就會不停地刷屏，因為這是我們最原始的衝動。

Evolutionarily, when we were all cave people, there was a night watch person.

在進化過程中，當我們還是穴居人時，就有了守夜人。

That person would sit by the fire.

那個人會坐在火爐旁。

The tribe would sleep.

部落會睡覺。

That person would scan for danger.

那個人會掃描危險。

It is the way our amygdala feels a sense of safety because we are scanning for danger.

這是我們杏仁核感受安全感的方式，因為我們正在掃描危險。

We are no longer in a tribe.

我們不再是一個部落。

We're not cave people anymore.

我們不再是穴居人了

So what do we do?

那我們該怎麼辦？

We scroll.

我們滾動。

That is how we are scanning for danger, especially when we are feeling stressed.

這就是我們掃描危險的方式，尤其是在我們感到壓力的時候。

In recent times, there's been a lot of bad news.

近來，壞消息層出不窮。

In fact, it feels like the onslaught of bad news.

事實上，這感覺就像是壞消息的衝擊。

One thing after another, whether it's a climate disaster or a conflict in a certain part of the world or something or the other is always happening now.

無論是氣候災害還是世界某個地區的衝突，或者其他什麼事情，現在總是一件接一件地發生。

So how do we?

那我們該怎麼做呢？

The goal is really not to limit our social media use or media use because we know studies have shown that it is not about abstinence because that actually doesn't have a positive impact on our mental health or our well-being.

我們的目標其實不是限制我們使用社交媒體或媒體，因為我們知道研究表明，這與禁慾無關，因為禁慾實際上不會對我們的心理健康或幸福產生積極影響。

But what does have an impact on our mental health and well-being is decreasing our reliance to our phones.

但對我們的心理健康和幸福有影響的是減少我們對手機的依賴。

The goal here is to reconsider your relationship with your phone.

這樣做的目的是重新考慮你與手機的關係。

It is not about abstinence.

這與禁慾無關。

We're not trying to become digital monks here.

我們不是要成為數字僧侶。

It's about creating digital boundaries in every relationship in your life.

這就是要在生活中的每一種關係中建立數字界限。

You have boundaries.

你有底線

You have a boundary with your partner, with your children, with your colleagues, because relationships need boundaries, right, to thrive.

你和伴侶、孩子、同事之間都要有界限，因為人際關係需要界限，對吧，這樣才能茁壯成長。

Why don't we have a boundary when it comes to the relationship we have with our phone?

為什麼我們與手機的關係沒有界限？

One antidote to popcorn brain is a media diet.

爆米花大腦的解藥之一就是媒體飲食。

And there are really three ways that you can instill into your life to help with your primal urge to scroll.

你可以在生活中灌輸三種方法，幫助你消除滾動的原始衝動。

The first is time limits, 20 minutes a day.

首先是時間限制，每天 20 分鐘。

Set a timer if you have to for engaging and consuming bad news.

如果有必要，可以設置一個定時器來吸引和消費壞消息。

The second is geographical limits during the day.

其次是白天的地理限制。

Keep your phone 10 feet away from your workstation if you can, out of reach, out of arm's reach, and at night off your nightstand.

儘可能將手機放在離工作臺 10 英尺遠的地方，放在伸手可及的地方，晚上不要放在床頭櫃上。

Keeping your phone off your nightstand could be the biggest game changer, because in the morning when you wake up, like most people checking their phone, instead you aren't just scrolling, you're getting up, maybe brushing your teeth, using the bathroom, and then you can engage with technology.

讓你的手機遠離床頭櫃可能是改變遊戲規則的最大因素，因為早上醒來時，就像大多數人查看手機一樣，你不會只是滾動瀏覽，而是起床，也許刷牙，上廁所，然後你就可以接觸科技了。

But that one small shift could be key.

但是，這一個小小的轉變可能就是關鍵。

And the third is to set some logistical limits.

第三是設定一些後勤限制。

So creating some sort of boundary in a digital boundary could make all of the difference in your relationship with your phone, thereby improving your stress and mental health.

是以，在數字邊界中建立某種界限可以讓你與手機的關係完全不同，從而改善你的壓力和心理健康。