In this video, not only will you learn English, but also you'll learn how to make a digital detox a part of your daily routine.

在這段視頻中，你不僅能學到英語，還能學會如何將數字排毒變成日常生活的一部分。

Hey guys, it's Brooklyn here!

大家好，我是布魯克林！

Welcome to Brooklyn Kể Chuyện.

歡迎光臨布魯克林 Chyện 巧克力店。

I think our speaking practice session today has a pretty interesting topic.

我覺得我們今天的演講練習課有一個非常有趣的話題。

As you know, we spend a significant amount of our time on screens.

眾所周知，我們有大量的時間是在螢幕上度過的。

No matter where we go they're all around us.

無論我們走到哪裡，它們都在我們身邊。

So the topic today has to do with giving our brains a break from technology.

是以，今天的主題是讓我們的大腦從技術中解脫出來。

Remember that as usual, there's links down below to help you practice.

記住，和往常一樣，下面的鏈接可以幫助你練習。

Alright, I'm going to read this speech out loud and try to mimic me as close as possible, let's do it!

好了，我要大聲朗讀這篇演講稿，儘量模仿我，開始吧！

A digital detox is simply taking a break from all things digital, especially the tech we're glued to - like phones, laptops, and social media.

數字排毒就是簡單地從所有的數字事物中抽離出來，尤其是我們所依賴的科技--如手機、筆記本電腦和社交媒體。

But let's be real, in 2024, stepping away from technology feels almost impossible.

但實事求是地說，在 2024 年，離開科技幾乎是不可能的。

We use it for work, connecting with friends, managing our homes, and even for a bit of relaxation.

我們用它來工作、與朋友聯繫、管理家務，甚至放鬆一下。

We're plugged in 24/7, and that dependency can make the idea of a digital detox intimidating.

我們每天 24 小時都與外界保持聯繫，這種依賴性會讓數字戒毒的想法變得令人生畏。

But here's the thing: it's super important to step away, even for short periods.

但問題是：離開是非常重要的，即使是短暫的離開。

Even if you can't totally unplug, you can build rhythms that help you disconnect, try taking a nightly break, for example, around 10 p.m., turn off your phone, laptop, or any screens for the night.

即使不能完全拔掉插頭，你也可以建立幫助你斷開連接的節奏，嘗試每晚休息，例如，晚上 10 點左右，關閉手機、筆記本電腦或任何螢幕。

Let your brain relax before bed and avoid hopping on your phone for at least an hour after waking up, this allows your mind to ease into the day without the rush of notifications and newsfeeds.

睡前讓大腦放鬆，起床後至少一小時內不要玩手機，這樣可以讓大腦在沒有通知和新聞推送的催促下輕鬆進入一天的工作。

Weekly, you could plan a few "tech-free" hours - maybe during a weekend brunch or an afternoon hike, some people even commit to a day or half-day without social media or unnecessary apps.

每週，你可以計劃幾個 "無科技 "小時--也許是在週末的早午餐或下午的遠足中，有些人甚至承諾一天或半天不使用社交媒體或不必要的應用程序。

"Brunch": breakfast for lunch, or an early lunch.

"早午餐"：早餐當午餐，或早午餐。

And on a monthly basis, you might want to try a more extended digital detox, like a weekend away where you only use your phone for emergencies.

每個月，你可能想嘗試更長時間的數字戒毒，比如週末外出，只在緊急情況下使用手機。

Psychologically, research suggests these breaks can do wonders for our mental health, studies have shown that regularly disconnecting can reduce anxiety, improve focus, and even help with better sleep.

研究表明，定期斷開連接可以減少焦慮，提高注意力，甚至有助於改善睡眠。

Social media, in particular, has been linked to feelings of stress, FOMO, and even depression.

社交媒體尤其與壓力感、FOMO 甚至抑鬱有關。

"FOMO": Fear of missing out.

"FOMO"：害怕錯過。

So when you take those pauses, you're giving your mind a chance to reset and recharge.

是以，當你暫停的時候，你的大腦就有機會重啟和充電。

Now for some practical tips, try leaving your phone in a different room during meals, if you're a parent or newly married, establish a "no phone at dinner" rule or use app blockers to limit social media time.

現在給大家一些實用的建議：吃飯時，試著把手機放在不同的房間裡；如果你是父母或新婚夫婦，可以制定 "吃飯時不玩手機 "的規則，或者使用應用程序屏蔽器來限制社交媒體時間。

You could even schedule these breaks in your calendar - set reminders so you stay consistent.

你甚至可以在日曆中安排這些休息時間--設置提醒，這樣就能保持一致。

At the end of the day, small changes in your daily, weekly, and monthly routines can create that balance we all need between staying connected and taking care of ourselves.

歸根結底，每天、每週和每月例行活動中的微小變化都能在保持聯繫和照顧自己之間創造出我們都需要的平衡。

Alright guys, I hope this was helpful for you.

好了，夥計們，希望這對你們有所幫助。

I encourage you to keep practicing this over and over so that you can build your fluency to a point you don't have to rely on the script.

我鼓勵你們不斷地反覆練習，這樣你們就能把流利程度提高到無需依賴腳本的地步。

Stay tuned for the next video like this.

敬請期待下一個類似視頻。

Goodbye for now.

暫時再見。