【双语音】你真的应该认真考虑停止刷手机（大部分网络内容都是来
共 1 集
剧集目录
| 集 | 标题 | 时长 |
|---|---|---|
| P2 | 【双语音】你真的应该认真考虑停止刷手机（大部分网络内容都是来 | 4:50 |
P2 · 【双语音】你真的应该认真考虑停止刷手机（大部分网络内容都是来刺激你的多巴胺） p02 英文版 (P2)
字幕摘录
| 时间 | 英文 | 中文 |
|---|---|---|
| 0:00 | One year ago, I quit scrolling. | 一年前,我戒了卷轴 |
| 0:02 | Not cut back, I quit. | 不要退缩,我戒了 |
| 0:04 | And it didn't just fix my attention span, it changed my entire life. | 它不仅改变了我的注意力 改变了我的一生 |
| 0:09 | If your brain feels fried, if you can't sit still without reaching for your phone, | 如果你的脑子被炸了 如果你不能坐着不接听电话 |
| 0:13 | and if you start 10 things and finish none, stay with me. | 如果你开始十件事 完成无, 留在我身边。 |
| 0:17 | This isn't just another video telling you to put your phone down. | 这不只是另一个视频 让你把手机放下。 |
| 0:20 | This is what actually happened when I did, okay? | 我做的时候就是这样 |
| 0:24 | A year ago, I noticed something. | 一年前,我注意到一些东西。 |
| 0:27 | I couldn't watch a full movie without checking my phone. | 我不能看完整的电影 不检查我的手机。 |
| 0:30 | I couldn't read a book for more than a page without thinking about TikTok. | 不思议提克托克,我无法读到超过一页的书. |
展开字幕全文（100 条）
| 序号 | 英文 | 中文 |
|---|---|---|
| 1 | One year ago, I quit scrolling. | 一年前,我戒了卷轴 |
| 2 | Not cut back, I quit. | 不要退缩,我戒了 |
| 3 | And it didn't just fix my attention span, it changed my entire life. | 它不仅改变了我的注意力 改变了我的一生 |
| 4 | If your brain feels fried, if you can't sit still without reaching for your phone, | 如果你的脑子被炸了 如果你不能坐着不接听电话 |
| 5 | and if you start 10 things and finish none, stay with me. | 如果你开始十件事 完成无, 留在我身边。 |
| 6 | This isn't just another video telling you to put your phone down. | 这不只是另一个视频 让你把手机放下。 |
| 7 | This is what actually happened when I did, okay? | 我做的时候就是这样 |
| 8 | A year ago, I noticed something. | 一年前,我注意到一些东西。 |
| 9 | I couldn't watch a full movie without checking my phone. | 我不能看完整的电影 不检查我的手机。 |
| 10 | I couldn't read a book for more than a page without thinking about TikTok. | 不思议提克托克,我无法读到超过一页的书. |
| 11 | Even in conversations, part of me was somewhere else. | 即使在谈话中,我的一部分 是在别的地方。 |
| 12 | I literally felt like I couldn't communicate with people, right? | 我觉得我无法和别人沟通,对吧? |
| 13 | I was constantly waiting for the next hit of stimulation. | 我一直在等待下一击的刺激。 |
| 14 | And I told myself, that was just modern life. | 我告诉自己,那只是现代生活。 |
| 15 | Everyone's like this now, but underneath that, I knew it wasn't normal. | 每个人现在都像这样, 但是在下面,我知道这是不正常的。 |
| 16 | It was a wiring problem. | 这是一个电线问题。 |
| 17 | You see, my brain had been trained hour after hour, scroll after scroll, | 你看,我的大脑 已经训练了一个小时, 卷轴, |
| 18 | to need constant novelty just to feel okay. | 需要不断的新颖 只是为了感觉好。 |
| 19 | So I quit. | 所以我辞职了 |
| 20 | Not moderation, like I quit. | 不是温和,像我退出。 |
| 21 | 我删除了Instagram,我删除了TikTok,我删除了YouTube Shorts. | |
| 22 | And the first couple days were brutal, like genuinely uncomfortable. | 头几天是残酷的, 像真正不舒服。 |
| 23 | Like a withdrawal. | 如是退转. |
| 24 | That's exactly what it was. | 这就是它是什么。 |
| 25 | But somewhere around week three, I think, something shifted. | 但大约在三周左右,我想,有些东西变了。 |
| 26 | I didn't notice silence being unbearable. | 我没有注意到沉默是无法忍受的。 |
| 27 | I was actually disciplined. | 我其实是纪律严明的 |
| 28 | I was actually doing what I said I was going to do and following through. | 实际上,我正在做我说过要做的事 并一直坚持下去。 |
| 29 | I started finishing things, like actual things, not just tabs. | 我开始完成事情, 像实际的事情, 不只是标签。 |
| 30 | I felt peace. | 我感觉平静。 |
| 31 | And the deeper shift, my nervous system calmed down. | 而更深的转变, 我的神经系统平静下来。 |
| 32 | Scrolling isn't just a habit, it's a stress response. | 卷曲不仅仅是习惯,而是压力反应. |
| 33 | Constant low-grade fight or flight dressed up. | 不断的低级格斗或飞行打扮。 |
| 34 | It was entertainment, even though it is most of its garbage, guys. | 这是娱乐,尽管它是大部分的垃圾,伙计们。 |
| 35 | When I removed it, my baseline anxiety dropped in a way | 当我移除它时,我的基线焦虑在某种程度上下降 |
| 36 | no amount of meditation had ever done for me. | 没有多少冥想为我做。 |
| 37 | And that's coming from someone who was deep in that world. | 这是来自一个在那个世界深处的人。 |
| 38 | I was trying all the things. | 我在尝试一切 |
| 39 | And one year later, my focus, my discipline, my ability to sit with discomfort, | 一年之后,我的注意力,我的纪律, 我的能力坐 不舒服, |
| 40 | instead of numbing it, all traces back to that one decision. | 而不是麻木, 所有痕迹追溯到那个决定。 |
| 41 | It truly changed my life. | 这真的改变了我的生活。 |
| 42 | And here's what I want you to understand. | 我想让你明白 |
| 43 | Your attention span isn't broken because you're lazy or undisciplined. | 你的注意力不是因为懒惰或无纪律而中断的 |
| 44 | How many of you guys tell yourself that you're just like that? | 你们中有多少人告诉自己你们就是那样的? |
| 45 | It's actually broken because it's been trained deliberately, by design, | 因为它是经过精心训练的 设计好的 |
| 46 | to crave interruption. | 想要中断。 |
| 47 | So every scroll is a tiny hit of dopamine, | 所以每个卷轴都是多巴胺的微小打击 |
| 48 | and your brain has been rewired to chase it constantly. | 你的大脑被重新连接 不断追逐它 |
| 49 | So you don't need more willpower. | 所以你不需要更多的意志力。 |
| 50 | You need to stop beating the circuit. | 你得停止绕道 |
| 51 | You actually need to starve it. | 你真的需要饿死它。 |
| 52 | So here's exactly what I do if you're starting today. | 如果你今天开始的话,我就是这么做的。 |
| 53 | One, pick a hard stop, not a moderation goal like, oh, scroll less. | 第一,选择一个硬站,而不是一个温和的目标 像,哦,滚动更少。 |
| 54 | Because how many of you guys, you know, sit down and say | 因为你们有多少人,你知道的,坐下说 |
| 55 | you're going to scroll for 10 minutes and cut to three hours later? | 10分钟后再剪成3小时? |
| 56 | It doesn't work because your brain will negotiate. | 它不起作用 因为你的大脑会谈判。 |
| 57 | So if you say something like, I'm not scrolling for 30 days, | 所以,如果你说类似的话, 我不会滚动30天, |
| 58 | it gives it nothing to negotiate with. | 它不让它谈判。 |
| 59 | Step two, expect discomfort and let it happen anyway. | 第二步,期待不适 让它发生反正。 |
| 60 | The boredom, the restlessness, the urge, that's not a sign you're doing it wrong. | 无聊 不安 冲动 这不是你犯错的迹象 |
| 61 | That's actually the old circuit dying. | 这实际上是老电路的死亡。 |
| 62 | So let it die. | 所以让它死吧 |
| 63 | Step three, replace the reach. | 第三步,替换伸展. |
| 64 | Don't just remove it. | 别把它拿掉 |
| 65 | When your hand goes for your phone, have something ready. | 当你的手去你的手机, 有东西准备。 |
| 66 | A book, a walk, even just sitting with the discomfort. | 一本书,散步,甚至只是坐着不适. |
| 67 | For me, it was dancing. | 对我来说,它是跳舞。 |
| 68 | Every time I wanted to grab my phone, I was like, I've got to go dance and shake myself up. | 每次我想拿起我的手机, 我就想,我得去跳舞,然后自己摇起来。 |
| 69 | And what it did was it made me fall in love with taking actual action | 却让我爱上了实际行动 |
| 70 | and doing things in this real world versus false dopamine. | 在现实世界里做一些事情 和假的多巴胺 |
| 71 | You're not just quitting something. | 你不只是放弃什么。 |
| 72 | You're actually installing a new pattern in its place by doing this. | 实际上你用这个来安装一个新的模式 |
| 73 | And four, track how you feel, not how long you last. | 第四,跟踪你的感受,而不是你持续多久。 |
| 74 | So the real signal isn't a day count. | 所以真正的信号不算一天 |
| 75 | It's actually noticing your anxiety drops. | 它实际上注意到你的焦虑情绪下降。 |
| 76 | Your focus comes back and you will start to feel this peace | 你的注意力又回来了 你会开始感受到这种平静 |
| 77 | that you haven't felt in forever. | 你永远感觉不到 |
| 78 | You will actually have light shine out of your eyes. | 你会有光照出你的眼睛。 |
| 79 | Okay. | 摆 |
| 80 | So your attention span isn't gone. | 所以你的注意力没有消失 |
| 81 | It's just been hijacked. | 它刚刚被劫持。 |
| 82 | And the version of you who can sit in silence, finish what they start | 和你的版本 谁可以静静坐, 完成他们开始 |
| 83 | and think a full thought without interruption. | 并想出一个完整的想法 没有中断。 |
| 84 | That person is still in there. | 那个人还在里面 |
| 85 | You just have to stop feeding the thing that's drowning them out. | 你只是必须停止喂养 正在淹没的东西。 |
| 86 | But here's what nobody tells you about getting that time back. | 但没人告诉你要回那段时间 |
| 87 | The scrolling isn't just stealing your focus, | 卷轴不仅仅是偷你的注意力 |
| 88 | stealing the hours you'd use to actually build something with your life. | 偷你用的时间 来创造你的生命 |
| 89 | A year of scrolling is a year you didn't spend building your business, | 一年的卷轴是一年 你没有花 你的生意, |
| 90 | your body, your relationships, your future. | 你的身体,你的关系,你的未来。 |
| 91 | So don't just quit scrolling to feel better. | 所以别为了感觉好而放弃卷轴 |
| 92 | Quit scrolling to build something insanely meaningful with the time you get back | 停止滚动 来构建 疯狂有意义的东西 当你回来的时候 |
| 93 | to become the person that would naturally create their dream life. | 成为自然创造梦想生活的人 |
| 94 | Because that person's in there. | 因为那个人在里面 |
| 95 | You just got to wake it up. | 你只需要唤醒它。 |
| 96 | And one year ago, I made that decision. | 一年前,我做了这个决定。 |
| 97 | It's the reason I'm even capable of building the life I'm building now. | 这也是我甚至有能力 建立我现在的生活。 |
| 98 | It's the reason I have so much energy. | 这就是为什么我有这么多精力。 |
| 99 | So trust me, quit scrolling today and your dream life will start the same way. | 所以相信我,今天别卷了 你的梦想生活也会以同样的方式开始 |
| 100 | I love you. | 我爱你 |
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