【🎧每日 30 分钟英语播客】滚动页面是在浪费你的未来！S

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P1 · 【🎧每日 30 分钟英语播客】滚动页面是在浪费你的未来！Scrolling Is Stealing Your Future! p01 双语 (P1)

【🎧每日 30 分钟英语播客】滚动页面是在浪费你的未来！Scrolling Is Stealing Your Future! p01 双语 (P1)

发布于 2026-10-11 · 时长 24:10

字幕摘录

时间	英文	中文
0:00	Hello, everyone.	大家好,你们好
0:01	Welcome to our podcast.	欢迎来到我们的播客。
0:03	My name is Anna.	我的名字是安娜。 我的名字是安娜。
0:04	Today, I have a very special	今天,我有一个非常特别的
0:07	topic for you.	给您的话题。
0:08	It is something many people do every day.	这是很多人每天做的事情。
0:11	Maybe you do it too.	也许你也这样做。
0:13	We all	我们都是
0:13	do it.	做到这一点。
0:14	We scroll on our phones.	我们用手机滚动

展开字幕全文（655 条）

序号	英文	中文
1	Hello, everyone.	大家好,你们好
2	Welcome to our podcast.	欢迎来到我们的播客。
3	My name is Anna.	我的名字是安娜。 我的名字是安娜。
4	Today, I have a very special	今天,我有一个非常特别的
5	topic for you.	给您的话题。
6	It is something many people do every day.	这是很多人每天做的事情。
7	Maybe you do it too.	也许你也这样做。
8	We all	我们都是
9	do it.	做到这一点。
10	We scroll on our phones.	我们用手机滚动
11	We look at videos, photos, and posts.	我们看着视频、照片和帖子。
12	We do it in the	我们这样做在
13	morning.	晨报.
14	We do it at night.	我们晚上做。
15	We do it when we are bored.	无聊的时候再做
16	But is it good for us?	但对我们有好处吗?
17	Today,	今天,我们...
18	Mark and I want to talk about this.	马克和我想谈谈这个
19	We want to help you understand why it is a problem.	我们想帮助你理解为什么这是一个问题。
20	And we want to give you some simple tips.	我们想给你一些简单的提示。
21	I am so happy you are here with us today.	我很高兴你今天和我们在一起。
22	Hi, everyone.	大家好,你们好。
23	I'm Mark.	我是马克。
24	Thank you for listening to our podcast today.	谢谢你今天收听我们的播客
25	I am very happy to be	我很高兴
26	here with Anna.	在这里与安娜。
27	This topic is very important.	这个问题非常重要。
28	I think every person with a phone knows this	我想每个有电话的人都知道
29	problem.	问题。
30	You pick up your phone for one minute, then suddenly 30 minutes are gone.	你拿起你的手机一分钟, 然后突然30分钟不见了。
31	It happens	经常发生
32	to me too.	对我来说也是。
33	I am not perfect.	我不够完美
34	But I learned some things that really helped me.	但我学到了一些真正有助于我的东西。
35	Today,	今天,我们...
36	Anna and I will share what we know.	安娜和我会分享我们所知道的
37	We will use simple English so everyone can understand.	我们将使用简单的英语 这样每个人都能理解。
38	So sit down, relax, and listen.	所以坐下,放松,听着
39	Let's talk about scrolling together.	共谈卷卷.
40	So, Mark, let's start with a simple question.	马克,我们先问一个简单的问题
41	What is scrolling?	什么是滚动?
42	When we say scrolling,	当我们说滚动,
43	we mean moving your finger up and down on your phone screen.	我们是指把手指上下移动到手机屏幕上
44	You see photos, short videos,	你看到照片,短视频,
45	and messages.	和留言。
46	TikTok,Instagram和YouTube等Apps对此非常受欢迎.
47	You can scroll	你可以滚动
48	for a long time and not stop.	很久没停下来了
49	The app always shows you something new, something funny,	应用程序总是让你看到一些新东西, 一些有趣的东西,
50	something interesting.	有趣的东西。
51	And you keep watching.	你继续看着
52	You don't even think about it.	你甚至不考虑它。
53	It just happens.	它只是发生。
54	So, Mark, how much do you think people scroll every day?	那么,马克,你认为人们每天滚动多少?
55	Do you have any idea?	你知道什么吗?
56	That is a great question, Anna.	这是一个伟大的问题,安娜。
57	I read that many people scroll for 3-4 hours every day.	我读到很多人每天滚动3-4小时。
58	That is a	这是个
59	lot of time.	很多时间。
60	Some people scroll even more.	有些人更会卷卷
61	Think about it.	考虑一下
62	4 hours every day is like a part-time	每天4小时就像兼职
63	job.	任务。
64	But we don't get paid for scrolling.	但我们不会因为卷轴而得到报酬.
65	We just use our time.	我们只是利用我们的时间。
66	And the apps want us to scroll more	应用要我们多滚动一点
67	and more.	还有更多
68	They are very smart.	他们非常聪明。
69	They show us things we like.	他们给我们看我们喜欢的东西。
70	So we keep watching.	所以我们继续看
71	I think many people	我觉得很多人
72	don't know how much time they use.	不知道他们用了多少时间。
73	They think it is only a few minutes, but it is much more.	他们认为只有几分钟时间,但时间要长得多。
74	This is the first big problem.	这是第一个大问题。
75	Yes, you are so right.	是的,你说得对。
76	And I want to talk about why scrolling	我想谈谈为什么卷轴
77	feels so good.	感觉真好
78	When you see something funny or nice, your brain feels happy.	当你看到一些有趣的或好的东西, 你的大脑感到快乐。
79	It gets a small reward.	它得到一个小奖赏。
80	This feels good, so you want more.	这感觉不错,所以你想要更多。
81	You scroll again and again.	你一遍又一遍地滚动。
82	It is a little bit like eating	有点像吃东西
83	candy.	糖果 糖吗?
84	One candy is okay, but if you eat candy all day, it is not good for your body.	一个糖果是好的,但如果你吃 糖果一整天,这是不适合你的身体。
85	Scrolling is the same.	卷行亦复如是.
86	A little bit is okay, but too much is a problem.	一点点是好的,但太多是一个问题。
87	The apps know this.	应用程序知道这一点。
88	They	他们
89	want you to stay on your phone for a long time.	想要你在电话上呆很久
90	That is how they make money.	他们就是这样赚钱的。
91	So they make scrolling	所以他们做卷轴
92	feel very good.	感觉很好
93	Exactly, Anna.	没错,安娜。
94	And the problem is that we don't notice it.	问题是我们没有注意到
95	You start watching one	你开始看一个
96	video, then the next video starts automatically.	视频,然后下一个视频自动启动。
97	You don't choose it.	你没有选择它。
98	The app chooses for you.	应用程序为你选择。
99	Before you know it, you watched 20 videos.	在你知道之前 你看过20个视频
100	This is called an algorithm.	这叫做算法
101	It is a computer system.	这是一个计算机系统。
102	It knows what you like.	它知道你喜欢什么。
103	It shows you more of the same things.	它告诉你更多相同的东西。
104	This keeps you watching.	这让你看着。
105	It is very	这是非常
106	clever, but it is not always good for us.	聪明,但并不总是对我们有好处。
107	We lose control of our time.	我们失去对时间的控制。
108	We stop doing other things,	我们停止做别的事情,
109	important things like sleeping, eating, talking to friends, or doing work.	重要的东西,比如睡觉,吃饭, 和朋友说话,或者工作。
110	That is so true.	没错
111	Let me tell you something that happened to me.	让我告诉你,我发生了什么事。
112	One night, I wanted to sleep,	有一天晚上,我想睡觉
113	but I picked up my phone.	但我拿起我的电话。
114	I said to myself, only five minutes.	我对自己说,只有五分钟。
115	But one hour later, I was still	但一小时后,我仍然
116	watching videos.	观看视频。
117	My eyes were tired, but I couldn't stop.	我的眼睛很疲惫,但我不能停止。
118	I think many people know this feeling.	我认为很多人都知道这种感觉。
119	It is very hard to put the phone down.	把电话放下很难
120	The next video always looks interesting.	接下来的录像总是很有趣
121	You think,	你觉得
122	just one more.	再来一次
123	But one more becomes ten more.	但又一个变成十个。
124	And then it is very late, and you were very tired	后来很晚了,你很累
125	{\fn黑体\fs20\shad2\2aH82\3aH20\4aH33\fscx95\3cH592001\be1}第二天早上 {\fn黑体\fs20\shad2\2aH82\3aH20\4aH33\fscx95\3cH592001\be1}我还得说
126	This is one big problem with scrolling at night.	这是一个很大的问题 在晚上滚动。
127	Yes, I did the same thing	是的,我做了同样的事情
128	many times.	许多次。
129	And the next day, I felt terrible.	第二天,我感觉糟透了
130	I was tired at work.	我在工作时很累
131	I couldn't think clearly.	我无法想清楚
132	My head was heavy.	我的头很重。
133	And why?	为什么?
134	Because of scrolling.	因为滚动。
135	I didn't get enough sleep.	我睡得不够
136	Sleep is very important	睡觉很重要
137	for our health.	我们的健康。
138	When we don't sleep well, everything is harder.	当我们睡不好的时候 一切都会更难
139	We feel bad.	我们感觉很糟糕。
140	We are not happy.	我们不高兴。
141	We can't do our best.	不能尽心力.
142	And the reason is something so simple.	原因很简单
143	We stayed on our phones too long.	我们用电话的时间太长了
144	It sounds easy to fix, right?	这听起来很容易解决,对不对?
145	But it is not easy because we do it again and again.	但这并不容易,因为我们一次又一次地这样做。
146	It becomes a	变成一个
147	habit.	习惯
148	Yes, it becomes a habit.	是的,它成为一个习惯。
149	And habits are hard to change.	习惯很难改变
150	But what is a habit exactly?	但是什么习惯?
151	A habit is something you do automatically.	习惯是自动的
152	You don't think about it.	不思议故.
153	For example,	举例来说,
154	you brush your teeth every morning.	每天早上你都要刷牙.
155	You don't decide, I will brush my teeth today.	你不决定,我今天要刷牙
156	You just do	你就这样
157	it.	这个
158	Scrolling becomes the same.	卷卷而成同.
159	You pick up your phone automatically when you are waiting for the	你等电话的时候会自动接电话
160	bus, when you are eating, even when you are talking with friends.	公共汽车,当你在吃饭, 即使当你在和朋友说话。
161	You just do it.	你只要做到这一点。
162	And then	礛
163	hard to stop.	很难停下来。
164	But the good news is, habits can change.	但好消息是 习惯可以改变
165	We can make new, better habits.	我们可以创造新的更好的习惯。
166	And that is what we want to talk about today.	这就是我们今天要谈的。
167	That gives me hope, Anna.	这给我带来了希望,安娜。
168	So let's talk about it.	故说'.
169	What can we do?	我们该怎么办?
170	I think the first step is to know the problem.	我认为第一步是知道问题所在。
171	You need to see how much you scroll.	你得看看你卷了多少钱
172	Many phones have a tool for this.	许多手机都有这个工具.
173	It is called Screen Time.	它叫做屏幕时间。
174	You can find it in your phone's	你可以在电话里找到它
175	settings.	设置。
176	It shows you how many hours you use your phone and what apps you use the most.	它显示你用了多少小时的手机 以及你最常用的应用程序
177	I was very surprised when I first looked at my screen time.	我第一次看屏幕时很惊讶
178	I thought I used my phone for one	我以为我用我的手机
179	hour a day, but the number was four hours.	一天一小时,但数字是4小时。
180	That was a big shock.	吓了一跳
181	Have you ever checked	你曾经检查过
182	your screen time, Anna?	你的屏幕时间,安娜?
183	Yes.	对
184	And I was also surprised.	我也很惊讶
185	I think everyone should check their	我想每个人都应该检查他们
186	first.	先说
187	It is the first step.	这是第一步。
188	When you see the number, you understand the problem better.	当你看到数字, 你更了解问题。
189	It is easy to say, I don't scroll too much, but the number shows the truth.	很容易说,我不卷太多,但数字显示了真相。
190	It is not about feeling.	这不是感觉。
191	It is about facts.	这是关于事实的。
192	And when you know the facts, you can start to change.	当你知道事实, 你可以开始改变。
193	So step one is check	所以第一步是检查
194	your screen time.	你的屏幕时间。
195	Look at the numbers.	看看数字
196	Be honest with yourself.	诚实自在.
197	Don't feel bad about it.	别为它感到难过。
198	Just know	璶笵
199	because you can't fix a problem you don't see.	因为你无法解决你看不到的问题
200	This is very important advice for everyone.	这对每个人都很重要
201	Great advice.	伟大的建议。
202	So after you check your screen time, what is the next step?	你检查了屏幕时间后,下一步是什么?
203	I think step two is to set a limit.	我认为第二步是设定一个限度。
204	Most phones let you set a time limit for each app.	大多数手机都让你为每个应用设定时限.
205	For example,	举例来说,
206	you can say, I want to use Instagram for only 30 minutes today.	你可以说,今天我只想用Instagram30分钟
207	When the time is over, the phone	等时间到了,电话
208	shows you a message.	显示一个消息。
209	It says your time is up.	它说你的时间到了。
210	This is very helpful.	这很有帮助。
211	At first you might ignore	一开始你可能会忽略
212	it.	这个
213	That's okay.	没关系
214	But slowly you start to notice.	但你慢慢地开始注意到
215	You become more aware and awareness is very	你变得更有意识了 意识也非常
216	powerful.	强势。
217	When you know you only have 30 minutes, you use the time better.	当你知道你只有30分钟, 你利用的时间更好。
218	You don't just scroll	你不只是卷轴
219	without thinking.	没有思考。
220	I love that idea.	我喜欢这个想法。
221	Setting limits is very helpful.	设定限额很有帮助。
222	And I want to add something.	我想加点什么
223	It is also good to have no phone times during the day.	白天没有电话也是件好事。
224	For example, no phone at the dinner table,	比如,餐桌上没有电话
225	no phone in the bedroom, no phone in the first 30 minutes of the morning.	卧室里没有电话 凌晨30分钟没有电话
226	These are easy rules,	这些规则很简单
227	but they make a big difference.	但是它们有很大的不同
228	When you eat without your phone, you enjoy your food more.	吃的时候没有手机,你更享受食物.
229	You talk to your family more.	你和你家人谈得更多
230	You feel more present.	你感觉更现身。
231	And in the morning, if you don't look	早上,如果你不看
232	at your phone first, your day starts better.	在你手机的第一, 你的一天开始更好。
233	You feel calmer.	你感觉比较冷静
234	You are not immediately full	你还没满呢
235	of news and videos.	新闻和录像。
236	It is a very nice feeling.	这是一种非常好的感觉。
237	That is a wonderful idea, Anna.	这是一个好主意,安娜。
238	I tried the	我试过
239	no phone in the bedroom rule and it really helped my sleep.	卧室里没有电话 这真的帮助我入睡了
240	I started putting my phone in the living	我开始把我的手机 生活
241	room at night.	晚上的房间
242	At first it was strange.	刚开始很奇怪
243	I felt a little nervous, like something was missing.	我感觉有点紧张,好像有东西不见了
244	But after a few days, I slept much better.	但是过了几天,我睡得好多了
245	I woke up feeling refreshed.	我醒来时感觉很清爽
246	It was amazing.	这是惊人的。
247	The phone was the problem all along.	电话一直是问题所在
248	And the fix was so simple.	修补过程很简单
249	Just move the phone to another	把电话挪到另一个
250	room.	房间
251	If you use your phone as an alarm clock, you can buy a small clock instead.	如果你用手机作为闹钟,你可以买个小钟代替.
252	It's a small	这是一个小
253	change, but the result is very good.	改变,但结果非常好。
254	Yes.	对
255	And I want to talk about another thing.	我想谈谈别的事
256	Why do we	为什么我们
257	scroll so much?	卷这么多?
258	Sometimes we scroll because we are bored.	有时候我们卷起来是因为我们无聊
259	We don't know what to do, so we pick up	我们不知道该怎么办,所以我们接
260	the phone.	电话。
261	It is the easiest thing to do.	这是最容易做的事情。
262	But what if we had other things to do?	但如果我们还有别的事要做呢?
263	Fun things like	喜欢的乐趣
264	reading a book, drawing, cooking, going for a walk, or calling a friend.	读书,画画,烹饪,去散步,或叫朋友.
265	These things are also fun	这些也很有趣
266	and they are better for us.	他们对我们更好。
267	So one good tip is to find a hobby, something you enjoy, something that	所以,一个好提示是 找到一个爱好,你喜欢的东西, 一些
268	keeps your hands and mind busy.	让你的手和头脑忙碌。
269	When you have something fun to do, you don't need your phone as	当你有乐趣做, 你不需要你的手机作为
270	much.	非常喜欢
271	That is so true.	没错
272	I started reading books again.	我又开始看书了
273	Real books on paper, not on a screen.	真正的书在纸上,而不是在屏幕上。
274	And	还有
275	I love it.	我喜欢它。
276	When I read, I forget about my phone.	我读完书就忘了手机的事
277	I enter a different world.	我进入了一个不同的世界。
278	It's very relaxing.	很轻松
279	Also, I started walking every evening, just 30 minutes.	另外,我每晚开始走路,只有30分钟。
280	I leave my phone at home, or I put it	我把手机留在家里,不然就放进去
281	in my pocket and don't look at it.	在我的口袋里,不要看它。
282	I walk, look at trees, breathe fresh air.	我走路 看树 呼吸新鲜空气
283	It feels wonderful.	感觉真好
284	And when I come home, I feel calm and happy.	回家后,我感到平静和快乐。
285	I don't need to scroll because I already feel good.	我不需要卷轴 因为我已经感觉很好了
286	So finding offline activities is a very important tip.	所以寻找离线活动是一个非常重要的提示.
287	I agree completely.	我完全同意这一点。
288	And let's talk about	让我们谈谈
289	social media specifically.	特别是社交媒体。
290	Instagram, TikTok, Facebook (英语).
291	These apps are designed to make you	这些应用程序是为了让你
292	They show you beautiful photos, funny videos, interesting stories.	他们给你看美丽的照片, 有趣的视频,有趣的故事。
293	It is very hard to stop.	这很难阻止。
294	But here is a tip.	但这是小费
295	You can unfollow accounts that you don't need.	你可以解开你不需要的账号
296	If an account makes you feel bad	如果一个账户让你觉得不好
297	about yourself, unfollow it.	关于你自己,不要跟着它。
298	If it shows you things that make you angry, unfollow it.	如果它显示的东西 让你生气,不遵循它。
299	Keep	保留
300	only the accounts that make you happy or teach you something useful.	只有那些能让你快乐或教你有用的东西的账户。
301	When your feed is better,	当你的饲料更好的时候
302	you enjoy it more, and you spend less time trying to find good content.	你更享受它, 你花更少的时间 试图找到好的内容。
303	That is excellent advice.	这是非常好的建议。
304	I did this too.	我也这么做了
305	I unfollowed many accounts.	我听不懂很多说法
306	My feed became much	我的饲料变得很多
307	smaller, but it became much better.	变小了,但变得好多了。
308	Now when I open Instagram, I only see things I really like.	当我打开Instagram时,我只看到我喜欢的东西。
309	So I spend less time looking for good content.	所以我少花时间寻找好的内容。
310	I find it quickly, and then I close the app.	我发现它很快,然后我关闭应用程序。
311	Simple.	简单
312	Also, I turned off notifications.	而且,我关了通知。
313	This was a big help.	这是一个很大的帮助。
314	Before, every few minutes,	以前,每几分钟,
315	my phone made a sound.	我的电话发出声音
316	Ding, a new like.	丁,一个新式的。
317	Ding, a new comment.	丁,新评.
318	Every time I heard the sound,	每次我听到声音
319	I picked up the phone.	我拿起电话。
320	Now, there is no sound.	现在,没有声音。
321	And I check the app only when I choose to,	我只有在我选择的时候才检查应用程序,
322	not because the phone called me.	不是因为电话打给我
323	Turning off notifications is such a good idea.	关闭通知是一个好主意。
324	I did this too.	我也这么做了
325	And my phone is now much quieter.	我的手机现在更安静了
326	I feel less stressed.	我觉得压力不大
327	Before, I was always reacting to my	以前,我总是对我的
328	phone.	电话
329	The phone was in control.	电话在控制之中
330	Now, I am in control.	现在,我控制。
331	I decide when to check my apps,	我决定什么时候检查我的应用程序,
332	not the other way around.	而不是反过来。
333	And it feels really good.	感觉很好
334	It is a small change, but it changes how	这是一个小变化,但它如何改变
335	you feel a lot.	你感觉很多。
336	You feel more free, more relaxed, like you are the boss of your phone, not the phone	你感觉更自由 更放松 就像你是手机的老板 不是手机
337	being the boss of you.	成为你的老板。
338	This is a very important mindset shift.	这是一个非常重要的心态转变。
339	Your phone is a tool.	你的手机是个工具
340	You control	你来控制
341	it.	这个
342	It doesn't control you.	无法控制你
343	Yes, the phone is your tool, not your master.	是的,电话是你的工具,不是你的主人。
344	I love that, Anna.	我喜欢,安娜。
345	And I want to mention something about children too.	我也想提到一些关于儿童的事情。
346	Many parents give phones to their children	许多父母给孩子打电话
347	at a young age.	年轻的时候
348	Children also scroll a lot.	孩子们也经常滚动。
349	They watch videos for hours.	他们看了几个小时的视频。
350	This is a big concern.	这是一个很大的关注。
351	Children need to play outside.	孩子们需要在外面玩
352	They need to talk, run, read, and use their imagination.	他们需要交谈,运行,阅读,并利用他们的想象力.
353	Too much screen time is not good for their development.	太多的屏幕时间对他们的发展不利。
354	So parents should set clear rules	所以父母应该制定明确的规则
355	like no phone before homework, no phone during meals, one hour of screen time per day.	就像家庭作业前没有电话,吃饭时没有电话,每天屏风一小时.
356	These	这些
357	simple rules help children grow in a healthy way.	简单的规则可以帮助儿童健康成长。
358	That is very important.	这是非常重要的。
359	Children learn from what	儿童学习什么
360	they see.	他们看到了。
361	If parents are always on their phones, children think it is normal.	如果父母总是在电话上,孩子会认为这是正常的.
362	So parents need to be	所以父母需要这样
363	good examples.	不错的例子。
364	Put the phone down when you are with your family.	和家人在一起的时候把电话放下
365	Show your children that life	让你的孩子看到生活
366	is more than a screen.	不仅仅是屏幕。
367	Go outside together, play games, cook together, tell stories.	一起出去玩游戏,一起烹饪,讲故事.
368	These moments	这些时刻
369	are precious.	是珍贵的。
370	You can't get them back.	你不能把它们拿回来。
371	And your children will remember these moments forever,	你的孩子会永远记住这些时刻
372	not the videos you watched, but the time you spent together.	不是你们看的视频 而是你们在一起的时间
373	Real time, real connection.	实时,真连接.
374	This is what makes life beautiful and meaningful.	这就是使生活美丽和有意义的原因。
375	Beautifully said, Anna.	说得好 安娜
376	Real connection is so important.	真正的连接很重要
377	And I think scrolling can sometimes	我觉得卷轴有时可以
378	make us feel lonely.	让我们感到孤独。
379	You look at other people's lives on social media, their holidays, their food,	你看别人的生活 在社交媒体, 他们的假期, 他们的食物,
380	their perfect photos, and you think, my life is not as good.	他们完美的照片, 你认为,我的生活不是那么好。
381	But those photos are not always real.	但这些照片并不总是真实的。
382	People only show the best moments, not the bad days, not the hard times.	人们只表现最好的时刻,而不是坏的日子,而不是困难的日子.
383	So you compare your real	所以,你比较你的真
384	life with other people's best moments, and you feel sad.	和别人的美好时光一起生活 你感到悲伤
385	This is called a comparison trap.	这叫做比较陷阱。
386	It is	没错
387	very common, and it is not good for our mental health.	这对我们的精神健康很不利
388	We need to remember social media is not	我们要记住社交媒体不是
389	real life.	现实生活。
390	That is so important to remember.	这是如此重要 记住。
391	Social media shows a highlight reel, not the	社交媒体显示一个亮点卷轴,而不是
392	movie.	电影。
393	Nobody posts photos of their sad days, their arguments, their failures.	没有人张贴他们悲伤的日子的照片,他们的论点,他们的失败.
394	They post the	他们寄出去了
395	best moments, with good lighting and nice filters.	最好的时刻, 良好的照明和良好的过滤器。
396	So when you scroll and feel bad about your life,	所以,当你滚动 和感觉你的生活不好,
397	stop and think.	停下来想想
398	This is not a fair comparison.	这不是一个公平的比较。
399	Your life is real, and real life is full of	你的生活是真实的,真实的生活充满了
400	beautiful things, too.	美丽的东西,太。
401	Simple things.	简单的事情。
402	cup一茶.
403	A sunny morning.	阳光灿烂的早晨
404	A laugh with a friend.	和朋友笑一个
405	These things don't need a photo.	这些东西不需要照片
406	You just need to notice them.	你只需要注意到他们。
407	Put down the phone and notice the	放下电话,注意
408	real world around you.	真实的世界在你身边。
409	Yes, be present.	是的,在场。
410	Be aware.	须知.
411	This is something I practice every day.	我每天都在练习这个
412	When I	当我
413	eat breakfast, I don't look at my phone.	吃早餐,我不看我的电话。
414	I taste the food.	我尝到了食物
415	I look out the window.	我看着窗外
416	I notice the	我发现
417	morning light.	早晨的灯光。
418	When I walk, I look at the sky, the trees, the people.	徒步时,望天,树,民.
419	I don't watch videos.	我不看视频。
420	I just	и琌
421	experience the moment.	体验这一刻
422	This is called mindfulness.	这叫注意
423	It means paying attention to what is happening	这意味着要注意正在发生的事情
424	right now.	现在
425	It sounds simple, but in our busy world, it is actually quite hard.	听起来很简单,但在我们繁忙的世界中,实际上相当困难。
426	We are always	我们总是
427	thinking about the past or the future, or we are looking at our phones.	想想过去或未来, 或者我们在看我们的电话。
428	Being present is a real	在场是真实的
429	skill, and it makes life much richer.	使生活更加丰富。
430	I love the word mindfulness.	我喜欢这个字眼
431	It is a beautiful concept,	这是一个美丽的概念,
432	and you don't need an app to practice it.	你不需要应用程序来练习
433	You just need to slow down.	你只需要慢下来。
434	Take a breath.	喘一口气吧 来
435	Notice	通知
436	what is around you.	你周围是什么
437	What can you see?	你能看见什么?
438	What can you hear?	你能听到什么声音?
439	What can you feel?	你能感觉到什么?
440	When you do this,	当你这样做的时候,
441	you feel more calm and happy.	你感到更平静和快乐。
442	You don't need to scroll to feel good.	你不需要卷卷来感觉好。
443	You already feel good,	你已经感觉很好了,
444	because life is already interesting.	因为生活已经很有趣了
445	There is so much to see and notice in the real world.	真实世界中有很多东西需要观察和注意。
446	A bird singing, raindrops on a window, the smell of coffee.	鸟儿唱歌,雨滴在窗上,咖啡的味道.
447	These small things	这些小东西
448	are wonderful, but we miss them when we scroll too much.	棒极了,但是当我们卷太多的时候,我们想念他们。
449	That is so poetic, Anna, and practical,	太诗意了,安娜,实用的
450	too.	也一样。
451	Now, I want to talk about something we haven't mentioned yet, sleep and scrolling.	现在,我想谈谈我们还没有提到的事情, 睡觉和滚动。
452	We touched on this earlier, but I want to say more.	我们早些时候谈到这个问题,但我想说更多。
453	The light from our phones is called blue	我们手机的光线叫做蓝色
454	light.	轻
455	It is not good for sleep.	这不适合睡觉。
456	When you look at the screen at night, your brain thinks it is	当你晚上看屏幕时 你的大脑会觉得
457	still daytime, so it doesn't produce the sleep hormone.	还是白天,所以它不产生睡眠激素。
458	这种荷尔蒙称为melatonin.
459	Without	无
460	melatonin, you don't feel sleepy.	梅拉托宁,你不觉得困。
461	You lie in bed, but you can't sleep.	你躺在床上,但你不能睡觉。
462	This is why many people feel	这就是为什么很多人觉得
463	tired all the time.	总是很累
464	They sleep late because they scroll, and the phone light makes the problem worse.	他们睡觉很晚,因为他们滚动,电话灯使问题更加严重.
465	Yes, I read about this too, and the fix is simple.	是的,我也读过这个, 修复很简单。
466	Stop using your phone one hour before bed.	睡觉前一小时别用手机了
467	I know it sounds hard, but it really works.	我知道这听起来很困难,但真的有用。
468	Instead, you can read a book, listen to calm music,	相反,你可以读一本书, 听冷静的音乐,
469	or just sit quietly.	或者静静地坐着
470	Your body will start to relax.	你的身体会开始放松
471	Your brain will know it is time to sleep,	你的大脑会知道该睡觉了
472	and you will fall asleep faster, and sleep better, and wake up feeling refreshed.	你会睡得更快 睡得更好 醒来后感觉很清爽
473	When I started	当我开始
474	doing this, I felt like a different person.	这样做,我感觉就像一个不同的人。
475	More energy, better mood, better concentration,	精力更多,心情更好,注意力更集中
476	all because I stopped scrolling before bed.	都因为我睡前停止了滚动
477	Sleep is so important, and our phones steal our sleep.	睡觉很重要 我们的电话偷睡了
478	Phones steal our sleep.	电话偷我们的睡眠。
479	I love that phrase, Anna, because it is so true.	我喜欢这句话,安娜,因为它是如此真实。
480	And they steal other things	他们偷其他东西
481	too.	也一样。
482	They steal our attention, our creativity, our time with family, our peace of mind.	他们偷走了我们的注意力,我们的创造力, 我们与家庭的时光, 我们的安宁。
483	We give	我们给
484	so much to our phones, and what do we get back?	这么多的我们的电话, 我们得到什么回来?
485	Sometimes nothing, or sometimes we feel worse than	有时什么都没有,有时我们感觉更糟
486	before.	之前,我刚说
487	We feel anxious, tired, or sad.	我们感到焦虑、疲倦或悲伤。
488	That is not a good trade.	这不是一个好的交易。
489	I'm not saying phones are bad.	我不是说电话不好
490	Phones are wonderful tools, but we need to use them wisely.	电话是很棒的工具 但我们需要明智地使用
491	We need to be in control,	我们需要控制,
492	and that requires practice, and effort, and small steps every day.	这需要实践和努力,需要每天迈出小步。
493	Small steps every day.	每天都有小台阶
494	I really believe in this.	我真的相信这一点。
495	You don't need to change everything at once.	你不需要马上改变一切
496	That	那个
497	is too hard.	这太难了。
498	Start with one small thing.	从小事开始
499	Maybe tonight, put your phone in another room when you	也许今晚,把你的手机 在另一个房间 当你
500	sleep.	睡觉。
501	Just one night.	只有一个晚上。
502	See how it feels.	看看这感觉
503	Or tomorrow morning, don't look at your phone for the	或者明天早上 别看你的手机
504	first 30 minutes.	前30分钟。
505	Just try it once.	试试看
506	See what happens.	看看会发生什么事
507	Small steps lead to big changes over	小步骤导致大变化
508	time.	时间。
509	And every time you choose real life over scrolling, you get a little stronger.	每当你选择现实生活而不是滚动, 你就会变得更强大。
510	You build a new habit.	你创造了一种新的习惯。
511	A better habit.	一个更好的习惯。
512	And slowly, your relationship with your phone changes	慢慢地 你和手机的关系就变了
513	for the better.	为了更好的。
514	I completely agree.	我完全同意你的观点。
515	And don't be too hard on yourself.	别对自己太苛刻
516	If you scroll a lot one day,	如果有一天你滚动了很多
517	it's okay.	没关系。
518	Don't give up.	别放弃
519	Just try again tomorrow.	明天再试一次
520	Change is not a straight line.	变化不是直线.
521	There are good days	有好日子过
522	and bad days.	和糟糕的日子。
523	What matters is that you keep trying.	重要的是你继续尝试
524	You keep choosing to be more mindful,	你总是选择更加小心
525	more present, more in control.	更现身,更能控制
526	Every small choice counts.	每一个小的选择都算数。
527	And over time, those small choices add	随着时间的推移,这些小选择会增加
528	up.	起来
529	You become someone who uses the phone, not someone the phone uses.	你成为使用手机的人,而不是使用手机的人.
530	And that is a wonderful	这真是太棒了
531	feeling.	感觉
532	I'm proud of every step I take.	我为每一个步骤感到骄傲。
533	And you should be proud too.	你也该感到骄傲
534	That is such a kind and	这是这种类型的,
535	encouraging message, Mark.	令人鼓舞的消息,马克。
536	And I want to add, talk to people about this.	我想补充一下, 和人们谈谈这个。
537	Tell your friends	告诉你的朋友
538	{\fn黑体\fs22\bord1\shad0\3aHBE\4aH00\fscx67\fscy66\2cHFFFFFF\3cH808080}还有你想要少卷轴的家庭
539	Ask them to support you.	叫他们支持你
540	Maybe you can even make a	也许你甚至可以做一个
541	challenge together.	共同挑战。
542	Like this week, no phones at dinner.	像这周一样 晚餐时没有电话
543	Or let's not check social media before	或者让我们不要检查社交媒体之前
544	10 in the morning.	上午十时.
545	Doing things with other people is easier.	和别人一起做事比较容易
546	You encourage each other.	你们互相鼓励
547	You hold each	你们各拿着
548	other accountable.	其他责任人。
549	And it's more fun because you're doing it together.	而更乐因共行.
550	So reach out to someone you	所以联系你的人
551	and start this journey together.	一起开始这个旅程
552	You don't have to do it alone.	不须独行.
553	Great idea.	好点子
554	Community and support	社区和支助
555	are very powerful.	是非常强大的。
556	And I think there's also an important question we should ask ourselves.	我想我们也应该问自己一个重要问题。
557	Why do I scroll?	为什么我要卷轴?
558	What am I looking for?	我在找什麽?
559	Sometimes we scroll because we're lonely.	有时我们卷起来是因为寂寞
560	We want connection.	我们希望连接。
561	We want to feel part of something.	我们想感受一些东西的一部分。
562	And social media gives us that.	社交媒体给我们的。
563	A little bit.	一点点
564	But real	但真实的
565	connection is better.	连接更好。
566	Call a friend.	唤个朋友.
567	Visit a neighbor.	拜访邻居
568	Join a club or a class.	加入一个俱乐部或一个班级。
569	These things	这些东西
570	give you real deep connection, not the shallow kind from scrolling.	让你有很深的关联 而不是从卷轴上看的浅薄
571	When you feel truly connected	# 当你觉得彼此真正相连 #
572	to people around you, you need your phone less because you're not lonely anymore.	对周围的人来说,你不需要你的手机 因为你不再孤独了。
573	That is so	就是这样
574	beautifully said.	说得好
575	Real connection versus virtual connection.	真实连接对虚拟连接.
576	Both have value, but they are different.	两者都有价值,但它们是不同的。
577	Virtual connection is fast and easy, but it can feel empty sometimes.	虚拟连接是快速和容易的,但有时可以感觉空虚.
578	Real connection takes more	真正的连接需要更多
579	effort, but it is much more fulfilling.	努力,但它更加令人满意。
580	When you hug a friend, when you have a long conversation	当你拥抱一个朋友, 当你有一个长长的对话
581	over coffee, when you laugh together in person, these moments fill your heart in a way that	喝咖啡时,当你们当面笑的时候, 这些瞬间以某种方式填充你的心
582	scrolling never can.	滚动永远无法。
583	So invest in real relationships.	所以投资真正的关系。
584	Make time for them.	给他们时间
585	They are the most important	他们是最重要的
586	thing in life.	生命中的东西。
587	Not the number of likes on your post, but the real love and friendship in your life.	不是喜欢上你职位的人数 而是你生活中真正的爱和友谊
588	Absolutely.	当然
589	And I want to say one more thing before we move toward the end.	我想说一件事 在我们走向最后。
590	Be kind to yourself.	孝顺己身.
591	We live in a world full of phones and screens.	我们生活在一个充满电话和屏幕的世界。
592	It is very hard to avoid them.	很难避免它们。
593	Companies spend millions of dollars to make apps addictive.	公司花费数百万美元让应用上瘾.
594	They hire very smart people to keep	他们雇了很聪明的人
595	you scrolling.	你滚动。
596	So if you struggle, it is not your fault.	所以,如果你挣扎, 这不是你的错。
597	You are fighting against a very powerful	你在对抗一个非常强大的人
598	system, but you are stronger.	系统,但你更强大。
599	Your mind is powerful.	你的思想是强大的。
600	Your choices are powerful.	你的选择是强大的。
601	And every	每个
602	time you put the phone down and choose real life, you win a little battle.	你该放下电话 选择现实生活 你赢得了一场小战役
603	Be proud of those moments.	为那些时刻感到自豪。
604	Celebrate small victories.	庆祝小胜利.
605	Yes, celebrate small victories.	是的,庆祝小胜利。
606	I love that.	我喜欢
607	And also enjoy life.	还有享受生活
608	That is the whole point.	这就是重点所在。
609	When you scroll less, you have more time.	卷下来的时间少了一点
610	Use that time for things that make	利用那段时间做一些
611	you happy.	你快乐。
612	Dance, cook, garden, read, exercise, learn something new.	舞蹈,烹饪,花园,读书,锻炼,学习新事物.
613	Life is so rich and full of	生活是如此丰富和充满
614	wonderful experiences.	精彩的经历。
615	Don't miss them because you were looking at a screen.	不要错过他们 因为你在看屏幕。
616	The world outside	外面的世界
617	your phone is beautiful and it is waiting for you.	你的手机很美 它在等着你
618	Every day is a new chance to live more fully,	每天都是更充分生活的新机会
619	to be more present, to love more deeply, to enjoy more completely.	更亲切 更深爱 更彻底的享受
620	All you have to do	你所必须做的
621	is put down the phone.	把电话放下
622	Wow, Anna, this has been such a wonderful conversation.	哇,安娜,这真是精彩的谈话
623	I feel inspired.	我感觉灵感。
624	Let me quickly share the main tips we talked about today.	让我很快分享我们今天谈到的主要建议。
625	First, check your screen time and	首先检查屏幕时间
626	know the facts.	了解事实。
627	Second, set limits on your apps.	第二,为您的应用程序设定限制 。
628	Third, have no phone times during the day.	第三,白天没有电话。
629	Fourth,	第四点
630	turn off notifications.	关闭通知 。
631	Fifth, find a hobby you enjoy offline.	第五,找一个你喜欢的爱好下线。
632	Sixth, unfollow accounts that make	第六,不跟随账户
633	you feel bad.	你感觉很糟糕。
634	Seventh, stop using your phone one hour before bed.	第七,别在睡觉前一小时用手机了
635	Eighth, be present and practice	第八,出席和实践
636	mindfulness.	觉悟.
637	And ninth, talk to others about this and do it together.	第九,和别人谈谈这件事,一起做.
638	These are all simple steps,	这些都是简单的步骤,
639	but they can really change your life.	但他们能改变你的生活
640	Start with just one today.	从今天开始
641	Thank you so much, Mark.	非常感谢,马克。
642	And thank	谢谢
643	you to all of you who listened today.	你们这些今天听话的人。
644	I hope this podcast was helpful and easy to understand.	我希望这个播客有帮助 很容易理解
645	Remember, you are not alone in this.	记住,你并不孤单
646	Millions of people struggle with scrolling, but you can	数百万人与卷轴斗争, 但你可以
647	make a change, one small step at a time.	做一个改变,一步一步。
648	Be patient with yourself, be kind to yourself,	耐心一点,对你自己好一点
649	and keep trying.	并继续努力。
650	If you want to share your story or your tips, we would love to hear from you.	如果你想分享你的故事或小费 我们很乐意听到你的消息
651	And if this podcast helped you, please share it with a friend.	如果播客帮助你 请和朋友分享
652	Together, we can all scroll a little	一起,我们都可以略微滚动
653	and live a little more.	活得再多一点
654	See you next time.	下次见
655	Goodbye, everyone.	再见,各位

该视频共有字幕 655 条。解锁更多字幕为会员功能，请移动到 价格

P2 · 【🎧每日 30 分钟英语播客】滚动页面是在浪费你的未来！Scrolling Is Stealing Your Future! p02 英文 (P2)

【🎧每日 30 分钟英语播客】滚动页面是在浪费你的未来！Scrolling Is Stealing Your Future! p02 英文 (P2)

发布于 2026-10-11 · 时长 24:10

字幕摘录

时间	英文	中文
0:00	Hello, everyone.	大家好,你们好
0:01	Welcome to our podcast.	欢迎来到我们的播客。
0:03	My name is Anna.	我的名字是安娜。 我的名字是安娜。
0:04	Today, I have a very special	今天,我有一个非常特别的
0:07	topic for you.	给您的话题。
0:08	It is something many people do every day.	这是很多人每天做的事情。
0:11	Maybe you do it too.	也许你也这样做。
0:13	We all	我们都是
0:13	do it.	做到这一点。
0:14	We scroll on our phones.	我们用手机滚动

展开字幕全文（638 条）

序号	英文	中文
1	Hello, everyone.	大家好,你们好
2	Welcome to our podcast.	欢迎来到我们的播客。
3	My name is Anna.	我的名字是安娜。 我的名字是安娜。
4	Today, I have a very special	今天,我有一个非常特别的
5	topic for you.	给您的话题。
6	It is something many people do every day.	这是很多人每天做的事情。
7	Maybe you do it too.	也许你也这样做。
8	We all	我们都是
9	do it.	做到这一点。
10	We scroll on our phones.	我们用手机滚动
11	We look at videos, photos, and posts.	我们看着视频、照片和帖子。
12	We do it in the	我们这样做在
13	morning.	晨报.
14	We do it at night.	我们晚上做。
15	We do it when we are bored.	无聊的时候再做
16	But is it good for us?	但对我们有好处吗?
17	Today,	今天,我们...
18	Mark and I want to talk about this.	马克和我想谈谈这个
19	We want to help you understand why it is a problem.	我们想帮助你理解为什么这是一个问题。
20	And we want to give you some simple tips.	我们想给你一些简单的提示。
21	I am so happy you are here with us today.	我很高兴你今天和我们在一起。
22	Hi, everyone.	大家好,你们好。
23	I'm Mark.	我是马克。
24	Thank you for listening to our podcast today.	谢谢你今天收听我们的播客
25	I am very happy to be	我很高兴
26	here with Anna.	在这里与安娜。
27	This topic is very important.	这个问题非常重要。
28	I think every person with a phone knows this	我想每个有电话的人都知道
29	problem.	问题。
30	You pick up your phone for one minute, then suddenly 30 minutes are gone.	你拿起你的手机一分钟, 然后突然30分钟不见了。
31	It happens	经常发生
32	to me too.	对我来说也是。
33	I'm not perfect.	我没有完美的。
34	But I learned some things that really helped me.	但我学到了一些真正有助于我的东西。
35	Today, Anna and I	今天,我和Anna一起来
36	will share what we know.	会分享我们所知道的
37	We will use simple English so everyone can understand.	我们将使用简单的英语 这样每个人都能理解。
38	So sit down,	所以请坐
39	relax, and listen.	放松,听着。
40	Let's talk about scrolling together.	共谈卷卷.
41	So, Mark, let's start with a simple	所以,马克,让我们从一个简单的开始
42	question.	问题。
43	What is scrolling?	什么是滚动?
44	When we say scrolling, we mean moving your finger up and down on your	当我们说滚动,我们的意思是 把你的手指上下移动到你身上
45	screen.	屏幕。
46	You see photos, short videos, and messages.	你看到照片、短片和留言
47	TikTok、Instagram和YouTube等应用软件非常
48	popular for this.	喜欢这个。
49	You can scroll for a long time and not stop.	可以长期滚动而不停止.
50	The app always shows you something	应用程序总是让你看到一些东西
51	new, something funny, something interesting.	新的,有趣的,有趣的东西。
52	And you keep watching.	你继续看着
53	You don't even think about it.	你甚至不考虑它。
54	It just happens.	它只是发生。
55	So, Mark, how much do you think people scroll every day?	那么,马克,你认为人们每天滚动多少?
56	Do you have any idea?	你知道什么吗?
57	That is a great question, Anna.	这是一个伟大的问题,安娜。
58	I read that many people scroll for three to four hours every day.	我读到很多人每天滚动三到四个小时。
59	That is a lot of time.	这是很多时间。
60	Some people scroll even more.	有些人更会卷卷
61	Think about it.	考虑一下
62	Four hours every day is like a	每天四个小时就像一个
63	part-time job.	兼职工作。
64	But we don't get paid for scrolling.	但我们不会因为卷轴而得到报酬.
65	We just use our time.	我们只是利用我们的时间。
66	And the apps want us to	和应用程序让我们
67	scroll more and more.	卷轴不断.
68	They are very smart.	他们非常聪明。
69	They show us things we like.	他们给我们看我们喜欢的东西。
70	So we keep watching.	所以我们继续看
71	I think many people don't know how much time they use.	我想很多人不知道他们用了多少时间
72	They think it is only a few minutes,	他们认为只有几分钟
73	but it is much more.	但是,这是更多的。
74	This is the first big problem.	这是第一个大问题。
75	Yes, you are so right.	是的,你说得对。
76	And I want to talk about why	我想谈谈为什么
77	scrolling feels so good.	滚动感觉真好。
78	When you see something funny or nice, your brain feels happy.	当你看到一些有趣的或好的东西, 你的大脑感到快乐。
79	It gets a	它得到一个
80	small reward.	小小的奖励。
81	This feels good, so you want more.	这感觉不错,所以你想要更多。
82	You scroll again and again.	你一遍又一遍地滚动。
83	It is a little bit	这是一点点
84	like eating candy.	喜欢吃糖果。
85	One candy is okay, but if you eat candy all day, it is not good for your body.	一个糖果是好的,但如果你吃 糖果一整天,这是不适合你的身体。
86	Scrolling is the same.	卷行亦复如是.
87	A little bit is okay, but too much is a problem.	一点点是好的,但太多是一个问题。
88	The apps know this.	应用程序知道这一点。
89	They	他们
90	want you to stay on your phone for a long time.	想要你在电话上呆很久
91	That is how they make money.	他们就是这样赚钱的。
92	So they make scrolling	所以他们做卷轴
93	feel very good.	感觉很好
94	Exactly, Anna.	没错,安娜。
95	And the problem is that we don't notice it.	问题是我们没有注意到
96	You start watching one	你开始看一个
97	video, then the next video starts automatically.	视频,然后下一个视频自动启动。
98	You don't choose it.	你没有选择它。
99	The app chooses for you.	应用程序为你选择。
100	Before you know it, you watched 20 videos.	在你知道之前 你看过20个视频
101	This is called an algorithm.	这叫做算法
102	It is a computer system.	这是一个计算机系统。
103	It	这个
104	knows what you like.	知道你喜欢什么
105	It shows you more of the same things.	它告诉你更多相同的东西。
106	This keeps you watching.	这让你看着。
107	It is very clever,	非常聪明
108	but it is not always good for us.	但它并不总是对我们有好处。
109	We lose control of our time.	我们失去对时间的控制。
110	We stop doing other things, important	我们停止做其他事情,重要的
111	things like sleeping, eating, talking to friends, or doing work.	比如睡觉 吃饭 和朋友聊天 或者工作
112	That is so true.	没错
113	Let me tell you	我告诉你
114	something that happened to me.	发生在我身上的事
115	One night I wanted to sleep, but I picked up my phone.	有一天晚上我想睡觉, 但我拿起我的电话。
116	I said to	我说了
117	myself, only five minutes, but one hour later I was still watching videos.	我自己,只有五分钟, 但一小时后,我还在看视频。
118	My eyes were tired,	我的眼睛很疲惫
119	but I couldn't stop.	但我无法停止。
120	I think many people know this feeling.	我认为很多人都知道这种感觉。
121	It is very hard to put the phone down.	把电话放下很难
122	The next video always looks interesting.	接下来的录像总是很有趣
123	You think, just one more.	你想想,再多一个
124	But one more becomes	但还有一次
125	ten more.	还有10个
126	And then it is very late, and you are very tired the next morning.	现在很晚了,你第二天早上很累
127	This is one big problem with scrolling at night.	这是一个很大的问题 在晚上滚动。
128	Yes, I did the same thing many times.	是的,我做了同样的事情 很多次。
129	And the next	接下来
130	day, I felt terrible.	一天,我觉得很糟糕。
131	I was tired at work.	我在工作时很累
132	I couldn't think clearly.	我无法想清楚
133	My head was heavy.	我的头很重。
134	And why?	为什么?
135	Because of scrolling.	因为滚动。
136	I didn't get enough sleep.	我睡得不够
137	Sleep is very important for our health.	睡觉对我们的健康非常重要。
138	When we don't sleep well, everything is harder.	当我们睡不好的时候 一切都会更难
139	We feel bad.	我们感觉很糟糕。
140	We are not happy.	我们不高兴。
141	We can't do our best.	不能尽心力.
142	And the reason is something so simple.	原因很简单
143	We stayed on our phones too long.	我们用电话的时间太长了
144	It sounds easy to fix, right?	这听起来很容易解决,对不对?
145	But it is not easy because we do it again and again.	但这并不容易,因为我们一次又一次地这样做。
146	It becomes a	变成一个
147	habit, exactly.	习惯,没错。
148	A habit is something you do automatically.	习惯是自动的
149	You don't think about it.	不思议故.
150	For example, you brush your teeth every morning.	例如,你每天早上刷牙。
151	You don't decide, I will brush my teeth today.	你不决定,我今天要刷牙
152	You just do it.	你只要做到这一点。
153	Scrolling becomes the same.	卷卷而成同.
154	You pick up your phone automatically when you are	当你是自动接电话的时候
155	waiting for the bus, when you are eating, even when you are talking with friends.	等待公交车, 当你在吃饭, 即使当你在和朋友说话。
156	You just do it.	你只要做到这一点。
157	And then it is very hard to stop.	然后很难阻止
158	But the good news is, habits can change.	但好消息是 习惯可以改变
159	We can make new,	我们可以做新的,
160	better habits.	更好的习惯。
161	And that is what we want to talk about today.	这就是我们今天要谈的。
162	That gives me hope, Anna.	这给我带来了希望,安娜。
163	So let's talk about it.	故说'.
164	What can we do?	我们该怎么办?
165	I think the first step is	我认为第一步
166	to know the problem.	要知道问题。
167	You need to see how much you scroll.	你得看看你卷了多少钱
168	Many phones have a tool for this.	许多手机都有这个工具.
169	It is called Screen Time.	它叫做屏幕时间。
170	You can find it in your phone's settings.	你可以在手机的设置中找到它。
171	It shows you how many hours you	它显示你有多少小时
172	use your phone and what apps you use the most.	用你的手机和最常用的应用程序
173	I was very surprised when I first looked at my	我第一次看我的时候很惊讶
174	screen time.	屏幕时间。
175	I thought I used my phone for one hour a day, but the number was four hours.	我以为我每天用手机一小时 但号码是4小时
176	That	那个
177	was a big shock.	是一个巨大的冲击。
178	Have you ever checked your screen time, Anna?	你有没有检查过你的屏幕时间,安娜?
179	Yes.	对
180	And I was also surprised.	我也很惊讶
181	I think	我觉得
182	everyone should check their screen time first.	每个人都应该先检查他们的屏幕时间。
183	It is the first step.	这是第一步。
184	When you see the number,	当你看到号码时
185	you understand the problem better.	你更了解问题。
186	It is easy to say, I don't scroll too much, but the number	很容易说,我不卷太多,但数字
187	shows the truth.	显示真相。
188	It is not about feeling.	这不是感觉。
189	It is about facts.	这是关于事实的。
190	And when you know the facts,	当你知道事实时
191	you can start to change.	你可以开始改变。
192	So step one is check your screen time.	第一步是检查你的屏幕时间
193	Look at the numbers.	看看数字
194	Be honest with yourself.	诚实自在.
195	Don't feel bad about it.	别为它感到难过。
196	Just know it.	只要知道这一点。
197	Because you can't fix a problem	因为你不能解决问题
198	you don't see.	你看不见。
199	This is very important advice for everyone.	这对每个人都很重要
200	Great advice.	伟大的建议。
201	So after you check	所以,你检查后
202	your screen time, what is the next step?	你的屏幕时间,下一步是什么?
203	I think step two is to set a limit.	我认为第二步是设定一个限度。
204	Most phones let you	大多数电话让你
205	set a time limit for each app.	为每个应用程序设定时限。
206	For example, you can say, I want to use Instagram for only	比如,你可以说,我想只使用Instagram
207	minutes today.	今天几分钟
208	When the time is over, the phone shows you a message.	等时间到了,电话会告诉你一个消息
209	It says your time is up.	它说你的时间到了。
210	This is very helpful.	这很有帮助。
211	At first, you might ignore it.	一开始,你可能会忽略它。
212	That's okay.	没关系
213	But slowly you start to notice.	但你慢慢地开始注意到
214	You become more aware.	你越发意识到。
215	And awareness is very powerful.	意识非常强大。
216	When you know you only have 30 minutes,	当你知道你只有30分钟,
217	you use the time better.	你利用时间更好。
218	You don't just scroll without thinking.	你不只是卷卷不思议。
219	I love that idea.	我喜欢这个想法。
220	Setting limits	设定限制
221	is very helpful.	很有帮助
222	And I want to add something.	我想加点什么
223	It is also good to have no phone times during the day.	白天没有电话也是件好事。
224	For example, no phone at the dinner table, no phone in the bedroom, no phone in the first	例如,餐桌上没有电话,卧室里没有电话,第一个没有电话
225	30 minutes of the morning.	30分钟的早晨。
226	These are easy rules, but they make a big difference.	这些规则很简单,但它们有很大的不同。
227	When you eat	吃饭的时候
228	without your phone, you enjoy your food more.	没有手机,你更享受食物
229	You talk to your family more.	你和你家人谈得更多
230	You feel more present.	你感觉更现身。
231	And in the morning, if you don't look at your phone first, your day starts better.	早上,如果你不先看你的电话, 你的一天开始更好。
232	You feel calmer.	你感觉比较冷静
233	You are not immediately full of news and videos.	你并没有立即充满新闻和视频。
234	It is a very nice feeling.	这是一种非常好的感觉。
235	That is a wonderful idea, Anna.	这是一个好主意,安娜。
236	I tried the no phone in the bedroom rule, and it really	我尝试了没有电话 在卧室规则,它真的
237	helped my sleep.	帮助我睡觉。
238	I started putting my phone in the living room at night.	我晚上开始把手机放进客厅
239	At first, it was strange.	初为奇.
240	I felt a little nervous, like something was missing.	我感觉有点紧张,好像有东西不见了
241	But after a few days, I slept much	但过了几天,我睡了很多
242	better.	好多了,你还好吧?
243	I woke up feeling refreshed.	我醒来时感觉很清爽
244	It was amazing.	这是惊人的。
245	The phone was the problem all along,	电话一直都是问题所在
246	and the fix was so simple.	和修复是如此简单。
247	Just move the phone to another room.	把电话挪到另一个房间
248	If you use your phone as an alarm	如果你用手机当警报器
249	clock, you can buy a small clock instead.	钟,你可以买一个小钟代替。
250	It's a small change, but the result is very good.	这是一个小的变化,但结果非常好。
251	Yes, and I want to talk about another thing.	是的 我想谈谈另外一件事
252	Why do we scroll so much?	为什么我们卷这么多?
253	Sometimes we scroll	有时我们滚动
254	because we are bored.	因为我们很无聊
255	We don't know what to do, so we pick up the phone.	我们不知道该怎么办,所以我们拿起电话。
256	It is the easiest thing to	这是最容易的事情
257	do.	说吧
258	But what if we had other things to do?	但如果我们还有别的事要做呢?
259	Fun things, like reading a book, drawing, cooking,	有趣的事情,比如看书,画画,做饭,
260	going for a walk, or calling a friend.	去散步 或者叫朋友来
261	These things are also fun, and they are better for us.	这些也很有趣,对我们来说更好。
262	So one good tip is to find a hobby.	所以一个好消息是找到一个爱好。
263	Something you enjoy.	喜欢的东西
264	Something that keeps your hands and	东西保持你的手和
265	mind busy.	头脑忙碌。
266	When you have something fun to do, you don't need your phone as much.	当你有 有趣的事情做, 你不需要你的手机 太多。
267	That is so true.	没错
268	I started reading books again.	我又开始看书了
269	Real books, on paper, not on a screen.	真正的书,在纸上,不是在屏幕上。
270	And I love	我爱
271	it.	这个
272	When I read, I forget about my phone.	我读完书就忘了手机的事
273	I enter a different world.	我进入了一个不同的世界。
274	It's very relaxing.	很轻松
275	Also, I	还有,我...
276	started walking every evening.	每天晚上开始走路
277	Just 30 minutes.	就30分钟
278	I leave my phone at home, or I put it in my pocket	我把手机留在家里,或者放在口袋里
279	and don't look at it.	且别看.
280	I walk, look at trees, breathe fresh air.	我走路 看树 呼吸新鲜空气
281	It feels wonderful.	感觉真好
282	And when I	当我
283	come home, I feel calm and happy.	回家,我觉得冷静和快乐。
284	I don't need to scroll because I already feel good.	我不需要卷轴 因为我已经感觉很好了
285	So finding	所以寻找
286	offline activities is a very important tip.	离线活动是一个非常重要的提示.
287	I agree completely.	我完全同意这一点。
288	And let's talk about	让我们谈谈
289	media specifically.	特别是媒体。
290	Instagram, TikTok, Facebook (英语).
291	These apps are designed to make you scroll.	这些应用是用来让你滚动的
292	They show you beautiful photos, funny videos, interesting stories.	他们给你看美丽的照片, 有趣的视频,有趣的故事。
293	It is very hard to stop.	这很难阻止。
294	But here is a tip.	但这是小费
295	You can unfollow accounts that you don't need.	你可以解开你不需要的账号
296	If an account makes you feel bad	如果一个账户让你觉得不好
297	about yourself, unfollow it.	关于你自己,不要跟着它。
298	If it shows you things that make you angry, unfollow it.	如果它显示的东西 让你生气,不遵循它。
299	Keep	保留
300	only the accounts that make you happy or teach you something useful.	只有那些能让你快乐或教你有用的东西的账户。
301	When your feed is better,	当你的饲料更好的时候
302	you enjoy it more and you spend less time trying to find good content.	你更喜欢它, 你花费更少的时间 试图找到好的内容。
303	That is excellent advice.	这是非常好的建议。
304	I did this too.	我也这么做了
305	I unfollowed many accounts.	我听不懂很多说法
306	My feed became much	我的饲料变得很多
307	smaller, but it became much better.	变小了,但变得好多了。
308	Now when I open Instagram, I only see things I really like.	当我打开Instagram时,我只看到我喜欢的东西。
309	So I spend less time looking for good content.	所以我少花时间寻找好的内容。
310	I find it quickly, and then I close the app.	我发现它很快,然后我关闭应用程序。
311	Simple.	简单
312	Also, I turned off notifications.	而且,我关了通知。
313	This was a big help.	这是一个很大的帮助。
314	Before, every few minutes,	以前,每几分钟,
315	my phone made a sound.	我的电话发出声音
316	Ding, a new like.	丁,一个新式的。
317	Ding, a new comment.	丁,新评.
318	Every time I heard the sound,	每次我听到声音
319	I picked up the phone.	我拿起电话。
320	Now, there is no sound.	现在,没有声音。
321	And I check the app only when I choose to,	我只有在我选择的时候才检查应用程序,
322	not because the phone called me.	不是因为电话打给我
323	Turning off notifications is such a good idea.	关闭通知是一个好主意。
324	I did this too.	我也这么做了
325	And my phone is now much quieter.	我的手机现在更安静了
326	I feel less stressed.	我觉得压力不大
327	Before, I was always reacting	以前,我总是反应
328	to my phone.	到我的电话。
329	The phone was in control.	电话在控制之中
330	Now I am in control.	现在我掌握了一切
331	I decide when to check my apps,	我决定什么时候检查我的应用程序,
332	not the other way around.	而不是反过来。
333	And it feels really good.	感觉很好
334	It is a small change, but it changes how	这是一个小变化,但它如何改变
335	you feel a lot.	你感觉很多。
336	You feel more free, more relaxed, like you are the boss of your phone,	你感觉更自由 更放松 就像你是手机的老板
337	not the phone being the boss of you.	不是电话是你们的老板。
338	This is a very important mindset shift.	这是一个非常重要的心态转变。
339	Your phone is a tool.	你的手机是个工具
340	You control it.	你来控制它。
341	It doesn't control you.	无法控制你
342	Yes, the phone is your tool, not your master.	是的,电话是你的工具,不是你的主人。
343	I love that,	我喜欢
344	Anna.	安娜,请问安娜
345	And I want to mention something about children too.	我也想提到一些关于儿童的事情。
346	Many parents give phones to their	许多父母给自己的电话
347	children at a young age.	幼儿。
348	Children also scroll a lot.	孩子们也经常滚动。
349	They watch videos for hours.	他们看了几个小时的视频。
350	This is a big	这是件大事
351	concern.	关心。
352	Children need to play outside.	孩子们需要在外面玩
353	They need to talk, run, read, and use their imagination.	他们需要交谈,运行,阅读,并利用他们的想象力.
354	Too much screen time is not good for their development.	太多的屏幕时间对他们的发展不利。
355	So parents should set clear rules	所以父母应该制定明确的规则
356	like no phone before homework, no phone during meals, one hour of screen time per day.	就像家庭作业前没有电话,吃饭时没有电话,每天屏风一小时.
357	These	这些
358	are very important.	这很重要
359	Children learn from what they see.	儿童从所见而学.
360	If parents are always on their phones,	如果父母总是打电话
361	children think it is normal.	孩子们认为这是正常的。
362	So parents need to be good examples.	所以父母需要成为好榜样.
363	Put the phone down when	什么时候把电话放下
364	you are with your family.	你和家人在一起 你和家人在一起吗
365	Show your children that life is more than a screen.	让你的孩子看到 生活不只是一个屏幕。
366	Go outside together,	一起到外面来
367	play games, cook together, tell stories.	玩游戏,一起烹饪,讲故事。
368	These moments are precious.	这些时刻是宝贵的。
369	You can't get them back.	你不能把它们拿回来。
370	And your children will remember these moments forever.	你的孩子会永远记住这些时刻
371	Not the videos you watched, but the	不是你看的视频,而是
372	time you spent together.	你们在一起度过的时间
373	Real time, real connection.	实时,真连接.
374	This is what makes life beautiful and meaningful.	这就是使生活美丽和有意义的原因。
375	Beautifully said, Anna.	说得好 安娜
376	Real connection is so important.	真正的连接很重要
377	And I think scrolling can sometimes	我觉得卷轴有时可以
378	make us feel lonely.	让我们感到孤独。
379	You look at other people's lives on social media, their holidays, their food,	你看别人的生活 在社交媒体, 他们的假期, 他们的食物,
380	their perfect photos, and you think, my life is not as good.	他们完美的照片, 你认为,我的生活不是那么好。
381	But those photos are not always real.	但这些照片并不总是真实的。
382	People only show the best moments, not the bad days, not the hard times.	人们只表现最好的时刻,而不是坏的日子,而不是困难的日子.
383	So you compare your real	所以,你比较你的真
384	life with other people's best moments, and you feel sad.	和别人的美好时光一起生活 你感到悲伤
385	This is called a comparison trap.	这叫做比较陷阱。
386	It is	没错
387	very common, and it is not good for our mental health.	这对我们的精神健康很不利
388	We need to remember social media is not	我们要记住社交媒体不是
389	real life.	现实生活。
390	That is so important to remember.	这是如此重要 记住。
391	Social media shows a highlight reel, not the	社交媒体显示一个亮点卷轴,而不是
392	whole movie.	整个电影。
393	Nobody posts photos of their sad days, their arguments, their failures.	没有人张贴他们悲伤的日子的照片,他们的论点,他们的失败.
394	They post	他们派来了
395	the best moments with good lighting and nice filters.	最好的时刻 良好的照明和良好的过滤器。
396	So when you scroll and feel bad about	所以,当你滚动和感觉不好
397	your life, stop and think.	你的生活,停下来思考。
398	This is not a fair comparison.	这不是一个公平的比较。
399	Your life is real, and real life	你的生活是真实的 真实的
400	is full of beautiful things, too.	充满了美丽的东西,太。
401	Simple things, a cup of tea, a sunny morning, a laugh with a	简单的事情,一杯茶, 阳光灿烂的早晨, 欢笑与一个
402	friend.	哥们儿
403	These things don't need a photo.	这些东西不需要照片
404	You just need to notice them.	你只需要注意到他们。
405	Put down the phone and notice	把电话和通知放下
406	the real world around you.	你身边的真实世界
407	Yes, be present, be aware.	是的,要在场,要知道。
408	This is something I practice every day.	我每天都在练习这个
409	When I eat breakfast, I don't look at my phone.	吃早餐的时候,不看手机.
410	I taste the food.	我尝到了食物
411	I look out the window.	我看着窗外
412	I notice	我发现
413	the morning light.	早晨的灯光。
414	When I walk, I look at the sky, the trees, the people.	徒步时,望天,树,民.
415	I don't watch videos.	我不看视频。
416	I	一、导 言
417	just experience the moment.	只是体验一下这一刻
418	This is called mindfulness.	这叫注意
419	It means paying attention to what	这意味着要注意什么
420	is happening right now.	正在发生
421	It sounds simple, but in our busy world, it is actually quite hard.	听起来很简单,但在我们繁忙的世界中,实际上相当困难。
422	We are always thinking about the past or the future, or we are looking at our phones.	我们总是在思考过去或未来,或者在看我们的电话。
423	Being present is a real skill, and it makes life much richer.	在场是一种真正的技能,它使生活更加丰富。
424	I love the word mindfulness.	我喜欢这个字眼
425	It is a beautiful concept, and you don't need an app to practice it.	这是一个美丽的概念, 你不需要应用来练习它。
426	You just need to slow down, take a breath, notice what is around you.	你只需要慢下来,喘口气, 注意你周围的情况。
427	What can you see?	你能看见什么?
428	What can you hear?	你能听到什么声音?
429	What can you feel?	你能感觉到什么?
430	When you do this, you feel more calm and happy.	当你这样做的时候,你会觉得更冷静和快乐.
431	You don't need to scroll to feel good.	你不需要卷卷来感觉好。
432	You already feel good, because life is already interesting.	你已经感觉很好了 因为生活已经很有趣了
433	There is so much to see and notice in the real world.	真实世界中有很多东西需要观察和注意。
434	A bird singing, raindrops on a window,	一只鸟唱歌, 雨滴在窗口,
435	the smell of coffee.	咖啡的气味。
436	These small things are wonderful, but we miss them when we scroll too	这些小东西是美妙的, 但我们想念它们 当我们滚动
437	much.	非常喜欢
438	That is so poetic, Anna, and practical too.	这太有诗意了 安娜 也很实用
439	Now I want to talk about something we haven't	现在我想谈谈我们没有的事
440	mentioned yet, sleep and scrolling.	还没有说,睡眠和滚动。
441	We touched on this earlier, but I want to say more.	我们早些时候谈到这个问题,但我想说更多。
442	The light	光线
443	from our phones is called blue light.	从我们的手机 被称为蓝光。
444	It is not good for sleep.	这不适合睡觉。
445	When you look at the screen at	当你看着屏幕
446	night, your brain thinks it is still daytime, so it doesn't produce the sleep hormone.	晚上,你的大脑认为它仍然是白天, 所以它不产生睡眠激素。
447	This hormone	这个激素
448	is called melatonin.	叫做麦拉东宁
449	Without melatonin, you don't feel sleepy.	没有麦拉东宁 你就不会觉得困
450	You lie in bed, but you can't sleep.	你躺在床上,但你不能睡觉。
451	This is why many people feel tired all the time.	所以很多人总是觉得很累
452	They sleep late because they scroll,	他们睡觉很晚,因为他们滚动,
453	and the phone light makes the problem worse.	电话灯让问题更严重
454	Yes, I read about this too, and the fix is simple.	是的,我也读过这个, 修复很简单。
455	Stop	停下来
456	using your phone one hour before bed.	在睡觉前一小时用手机
457	I know it sounds hard, but it really works.	我知道这听起来很困难,但真的有用。
458	Instead,	相反,
459	you can read a book, listen to calm music, or just sit quietly.	你可以读一本书,听冷静的音乐 或者静静地坐着
460	Your body will start to relax.	你的身体会开始放松
461	Your brain will know it is time to sleep, and you will fall asleep faster, and sleep better,	你的大脑会知道是时候睡觉了 你会睡得更快 睡得更好
462	and wake up feeling refreshed.	醒来后感觉很清爽
463	When I started doing this, I felt like a different person.	当我开始这样做,我觉得自己是一个不同的人。
464	More energy, better mood, better concentration.	精力更多,心情更好,注意力更集中.
465	All because I stopped scrolling before bed.	都因为我睡前不再卷了
466	Sleep is so important, and our phones steal our sleep.	睡觉很重要 我们的电话偷睡了
467	Phones steal our sleep.	电话偷我们的睡眠。
468	I love that phrase,	我喜欢这句话
469	Anna, because it is so true.	安娜,因为这是真的。
470	And they steal other things too.	他们也偷别的东西
471	They steal our attention,	他们偷走了我们的注意力
472	our creativity, our time with family, our peace of mind.	我们的创造力,我们的家庭时代, 我们的心灵平静。
473	We give so much to our phones,	我们给这么多的手机,
474	and what do we get back?	我们该怎么回去?
475	Sometimes nothing, or sometimes we feel worse than before.	有时什么都没有,有时我们感觉比以前更糟。
476	We feel	我们觉得
477	anxious, tired, or sad.	焦虑 疲惫 或悲伤
478	That is not a good trade.	这不是一个好的交易。
479	I'm not saying phones are bad.	我不是说电话不好
480	Phones are wonderful	电话真好听
481	tools, but we need to use them wisely.	但是我们需要明智地使用它们。
482	We need to be in control, and that requires practice,	我们需要控制, 这需要实践,
483	and effort, and small steps every day.	和努力, 每天小步。
484	Small steps every day.	每天都有小台阶
485	I really believe in this.	我真的相信这一点。
486	You don't need to change everything at once.	你不需要马上改变一切
487	That is too hard.	这太难了。
488	Start with one small thing.	从小事开始
489	Maybe tonight, put your phone in another room when you sleep.	也许今晚 你睡觉时把手机放在另一个房间
490	Just one night.	只有一个晚上。
491	See how it feels.	看看这感觉
492	Or tomorrow morning, don't look at your phone for the first 30 minutes.	或者明天早上 先不要看手机30分钟
493	Just try it once.	试试看
494	See	见
495	what happens.	发生什么了?
496	Small steps lead to big changes over time.	细小的台阶会随着时间推移而导致巨大的变化.
497	And every time you choose real life	每次你选择现实生活
498	overscrolling, you get a little stronger.	翻滚过头,你变强了
499	You build a new habit, a better habit.	你创造了新的习惯,更好的习惯。
500	And slowly,	慢慢来
501	your relationship with your phone changes for the better.	你和手机的关系变了
502	I completely agree.	我完全同意你的观点。
503	And don't be too hard	不要太难
504	on yourself.	自己来
505	If you scroll a lot one day, it's okay.	如果有一天你卷了很多就没事了
506	Don't give up.	别放弃
507	Just try again tomorrow.	明天再试一次
508	Change is not a straight line.	变化不是直线.
509	There are good days and bad days.	有好有坏诸天.
510	What matters is that you	重要的是你
511	keep trying.	继续尝试。
512	You keep choosing to be more mindful, more present, more in control.	你总是选择更加谨慎,更加现身,更加控制。
513	Every small choice counts.	每一个小的选择都算数。
514	And over time, those small choices add up.	随着时间的推移,这些小选择加起来。
515	You become someone who uses	你变成一个使用
516	the phone, not someone the phone uses.	电话,不是电话用的人。
517	And that is a wonderful feeling.	这感觉真好
518	I'm proud of every step I take.	我为每一个步骤感到骄傲。
519	And you should be proud too.	你也该感到骄傲
520	That is such a kind and encouraging message, Mark.	马克,这真是鼓舞人心的信息
521	And I want to add,	我想补充一点,
522	talk to people about this.	和大家谈谈这个
523	Tell your friends and family that you want to scroll less.	告诉你的朋友们和家人,你想要少滚动。
524	Ask them to support you.	叫他们支持你
525	Maybe you can even make a challenge together.	也许你们可以一起挑战
526	Like this week, no phones at	像这周一样,没有电话
527	dinner.	晚饭。
528	Or let's not check social media before 10 in the morning.	或者让我们不要检查社交媒体 在上午10点之前。
529	Doing things with other people	和别人一起做事
530	is easier.	比较容易。
531	You encourage each other.	你们互相鼓励
532	You hold each other accountable.	你们要互相负责
533	And it's more fun because	这更有趣 因为
534	you're doing it together.	你们是一起的
535	So reach out to someone you trust and start this journey together.	所以联系你信任的人 一起开始这个旅程
536	You don't have to do it alone.	不须独行.
537	Great idea.	好点子
538	Community and support are very powerful.	社区和支持非常有力。
539	And I think there's also an important question we should ask ourselves.	我想我们也应该问自己一个重要问题。
540	Why do I scroll?	为什么我要卷轴?
541	What	什麽?
542	am I looking for?	我在找吗?
543	Sometimes we scroll because we're lonely.	有时我们卷起来是因为寂寞
544	We want connection.	我们希望连接。
545	We want to feel	我们想感受
546	part of something.	有点事
547	And social media gives us that.	社交媒体给我们的。
548	A little bit.	一点点
549	But real connection is better.	但真正的联系更好
550	Call a friend.	唤个朋友.
551	Visit a neighbor.	拜访邻居
552	Join a club or a class.	加入一个俱乐部或一个班级。
553	These things give you real deep connection,	这些东西让你有很深的联系
554	not the shallow kind from scrolling.	不是浅薄的卷轴。
555	When you feel truly connected to people around you,	当你觉得自己和周围的人有真正联系时
556	you need your phone less because you're not lonely anymore.	你不需要你的手机 因为你不再孤独了。
557	That is so beautifully said.	说的真好听
558	Real connection versus virtual connection.	真实连接对虚拟连接.
559	Both have value,	两者都有价值
560	but they are different.	但两者不同
561	Virtual connection is fast and easy, but it can feel empty sometimes.	虚拟连接是快速和容易的,但有时可以感觉空虚.
562	Real connection takes more effort, but it is much more fulfilling.	真正的联系需要更多的努力,但它更能满足。
563	When you hug a friend,	当你拥抱朋友时
564	when you have a long conversation over coffee, when you laugh together in person, these moments	当你在咖啡上闲聊时 当你当面笑的时候 这些时刻
565	fill your heart in a way that scrolling never can.	以永不动摇的方式填满你的心
566	So invest in real relationships.	所以投资真正的关系。
567	Make time	让时间
568	for them.	为了他们
569	They are the most important thing in life.	他们是生命中最重要的东西。
570	Not the number of likes on your post,	而不是你职位上喜欢的人数
571	but the real love and friendship in your life.	但你生活中真正的爱和友谊
572	Absolutely.	当然
573	And I want to say one more thing	我想说一件事
574	before we move toward the end.	在我们走向尽头之前
575	Be kind to yourself.	孝顺己身.
576	We live in a world full of phones and screens.	我们生活在一个充满电话和屏幕的世界。
577	It is very hard to avoid them.	很难避免它们。
578	Companies spend millions of dollars to make apps addictive.	公司花费数百万美元让应用上瘾.
579	They hire very smart people to keep you scrolling.	他们雇了非常聪明的人来让你继续滚动
580	So if you struggle, it is not your fault.	所以,如果你挣扎, 这不是你的错。
581	You are	琌
582	against a very powerful system, but you are stronger.	对抗一个非常强大的系统, 但你更强大。
583	Your mind is powerful.	你的思想是强大的。
584	Your choices	你的选择
585	are powerful.	很有实力
586	And every time you put the phone down and choose real life, you win a little battle.	每次你放下电话 选择现实生活 你都会赢得一场小战役
587	Be proud of those moments.	为那些时刻感到自豪。
588	Celebrate small victories.	庆祝小胜利.
589	Yes, celebrate small victories.	是的,庆祝小胜利。
590	I	一、导 言
591	love that.	爱死了
592	And also enjoy life.	还有享受生活
593	That is the whole point.	这就是重点所在。
594	When you scroll less, you have more time.	卷下来的时间少了一点
595	Use that time for things that make you happy.	利用那段时间做让你开心的事
596	Dance, cook, garden, read, exercise, learn	跳舞,烹饪,花园,读书,锻炼,学习
597	something new.	新的东西。
598	Life is so rich and full of wonderful experiences.	生活如此丰富,充满了奇妙的经历.
599	Don't miss them because	不要错过他们,因为
600	you were looking at a screen.	你在看一个屏幕。
601	The world outside your phone is beautiful and it is waiting for you.	你手机外面的世界很美 还在等你
602	Every day is a new chance to live more fully, to be more present, to love more deeply,	每天都有新的机会 过着更充实的生活 更亲切 更深爱
603	to enjoy more completely.	更彻底地享受
604	All you have to do is put down the phone.	你只需要放下电话
605	Wow, Anna, this has been such	哇,安娜,这是这样
606	a wonderful conversation.	美妙的谈话。
607	I feel inspired.	我感觉灵感。
608	Let me quickly share the main tips we talked about today.	让我很快分享我们今天谈到的主要建议。
609	First, check your screen time and know the facts.	首先,检查你的屏幕时间 知道事实。
610	Second, set limits on your apps.	第二,为您的应用程序设定限制 。
611	Third, have no	第三,没有
612	phone times during the day.	白天的电话时间。
613	Fourth, turn off notifications.	第四,关闭通知。
614	Fifth, find a hobby you enjoy	第五,找一个你喜欢的爱好
615	offline.	离线
616	Sixth, unfollow accounts that make you feel bad.	第六,不听话 让你觉得很不好
617	Seventh, stop using your phone one hour	第七,停止使用你的电话 一个小时
618	before bed.	在睡觉前。
619	Eighth, be present and practice mindfulness.	第八,要在场并保持清醒。
620	And ninth, talk to others about	第九,和别人谈谈
621	this and do it together.	一起来
622	These are all simple steps, but they can really change your life.	这些都是简单的步骤,但它们真的可以改变你的生活。
623	Start with just one today.	从今天开始
624	Thank you so much, Mark.	非常感谢,马克。
625	And thank you to all of you who listened today.	并谢今日听者.
626	I hope this podcast was helpful and easy to understand.	我希望这个播客有帮助 很容易理解
627	Remember, you are not alone in this.	记住,你并不孤单
628	Millions of people struggle with scrolling, but you can make a change one small step at a time.	数百万人挣扎在卷轴上, 但你可以一步一步地改变。
629	Be patient with yourself, be kind to yourself, and keep trying.	耐心点 对自己好一点 继续尝试
630	If you want to share your story	如果你想分享你的故事
631	or your tips, we would love to hear from you.	或你的小费, 我们很乐意听到你的消息。
632	And if this podcast helped you, please share it with	如果播客帮助你,请分享它
633	a friend.	一个朋友。
634	Together, we can all scroll a little less and live a little more.	一起,我们都可以卷卷 少一点,生活多一点。
635	See you next time.	下次见
636	Goodbye, everyone.	再见,各位
637	See you next time.	下次见
638	Goodbye, everyone.	再见,各位

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