白丝 做爱 心情学家教你三招戒掉“手机瘾”

　　昨天有一又友说啥时候来篇《十个你不得不看的罢手刷短视频的才智》白丝 做爱，今天就安排！

　　不外，莫得十个，独一三个：心情学家教你三招戒掉“手机瘾”

　　今天你练听力了吗？

　　🤔️小功课：

　　1. According to the article， why should smartphones be kept out of the bedroom at night?

　　A) They can disturb sleep due to blue light and psychological stimulation.

　　B) They need to be charged in a separate room.

　　C) They can cause physical health issues.

　　D) They are prone to overheating when left overnight.

　　2. How does the author suggest dealing with the addictive nature of tech products?

　　A) By embracing their features and using them more often

　　B) By making phones less visually appealing through grayscale mode

　　C) By purchasing newer， less addictive devices

　　D) By uninstalling all social media apps

　　- ◆ -

　　注：汉文文本为纽约时报官方译文，仅供参考

　　含贯注全文：

　　It’s Time for a Digital Detox. (You Know You Need It.)

　　From: The New York Times

　　Your daily routine is probably something like mine while stuck at home: Divided among streaming movies on Netflix， watching videos on YouTube and playing video games. All of these activities involve staring ata screen.

　　在家时，你的日常可能跟我的差未几：不是在网飞（Netflix）上看电影，在YouTube上看视频，便是打电子游戏。悉数这些行为，皆需要盯着屏幕。

　　There has to be more to life than this. With the holiday season upon us， now is a good time to take abreatherand consider a digitaldetox.

　　生涯一定有更为丰富的内容。跟着假期季的莅临，当前是休息一下，计划数字排毒的好时机。

　　breather

　　breather /ˈbriː.ðər/ 示意“良晌的休息”，英文讲授为“a short rest”举个🌰：He'd been working hard and felt he needed (to take) a breather. 他一直职责得很缺乏，以为该歇一会儿了。

　　detox

　　detox /ˈdiː.tɒks/ 1）示意“（为改善健康而）罢手食用（不健康或无益食物的）一段时刻;（酒瘾或毒瘾的）戒除期”，英文讲授为“a period when you stop taking unhealthy or harmful foods， drinks， or substances into your body for a period of time， in order to improve your health”如：a detox diet 节制性饮食。

　　2）示意“戒酒支持；戒毒支持”，英文讲授为“medical treatment in a special hospital to stop someone drinking too much alcohol or taking harmful drugs”举个🌰：He'd spent 18 months in detox/at a detox centre fighting drug addiction. 他在戒毒中心与毒瘾起义了18个月。

　　No， that doesn’t mean quitting the internetcold turkey. No one would expect that from us right now. Think of it as going on a diet and replacing bad habits with healthier ones to give ourwearyeyes some much needed downtime from tech.

　　不不不，不是说要你一下子戒掉互联网。咱们不会出这样的馊主意。就把它思象为节食，用健康的民风取代坏民风，让咱们困窘的双目暂时隔离科技居品，取得一些亟需的休息时刻。

　　cold turkey

　　cold turkey /ˌkəʊld ˈtɜː.ki/ 示意“已而戒毒（烟等）”，英文讲授为“the period of extreme suffering that comes immediately after a person has stopped taking a drug on which they depend”举个🌰：Six years ago she went cold turkey on (= stopped completely) a three-pack-a-day smoking habit. 6年前，她已而戒掉了一天抽3盒烟的民风。

　　weary

　　weary /ˈwɪə.ri/ 示意“（尤指永劫刻缺乏职责后）奄奄一息的，极为疲困的”，英文讲授为“very tired， especially after working hard for a long time”举个🌰：I think he's a little weary after his long journey. 我思他在资料旅行后有些疲困了。

　　“There’s lots of great things to do online， butmoderationis often the best rule for life， and it’s no different when it comes to screens，” said Jean Twenge， a psychology professor at San Diego State University and the author of “iGen，” a book about younger generations growing up in the smartphone era.

　　“在网上有许多有兴味的事情不错作念，但节制频频是东说念主生最进犯的划定，触及屏幕亦然如斯，”圣地亚哥州立大学(San Diego State University)心情学涵养、对于手机期间长大的年青一代的《iGen》一书的作家简·特温杰(Jean Twenger)说说念。

　　moderation

　　moderation /ˌmɒd.ərˈeɪ.ʃən/ 1）示意“ 限度；适中；合理；节制”，英文讲授为“the quality of being reasonable and not being extreme”举个🌰：The United Nations Secretary General called on all parties to show moderation. 支持国文牍长命令各方要克制。

　　2）也有“审核，审核评分制”的含义，英文讲授为“the action or process of moderating examination papers， results， or candidates”。

　　📍《经济学东说念主》（The Economist）一篇讲解TikTok的著述中提到：Controversies around TikTok's content moderation and data protection will keep cropping up. TikTok在内容审查和数据保护方面的争议将不停清楚。

　　Too much screen time cantake a tollon our mental health，deprivingus of sleep and more productive tasks， experts said. I， for one， am experiencing this. Before the pandemic， my average daily screen time on my phone was three and a half hours. Over the last eight months， that has nearly doubled.

　　大家示意，永劫刻盯着屏幕会毁伤咱们的心情健康，影响休眠和职责。就我方来说，我正面对这种现象。在此次大流行病之前，我每天神用手机的时刻是三个半小时。在已往八个月，这个数字确切翻了一番。

　　take a toll

　　take its/a toll 示意“形成耗损（或伤一火、残害）；产生负面影响”白丝 做爱，英文讲授为“If something takes its/a toll， it causes suffering， deaths， or damage.”举个🌰：The problems of the past few months have taken their toll on her health and there are shadows under her eyes. 已往几个月里的问题影响了她的健康，她眼睛出现了黑眼圈。

　　📍2020年意大利约1万名医学生除名历练 干预抗疫一线文中，路透社（Reuters）报说念就提到：The epidemic has so far taken a relatively light toll on Italy's main cities， 到当前为止，新冠疫情对意大利主要城市形成的耗损相对较小，

　　deprive

　　deprive sb/sth of sth，示意“打劫；使丧失；使不成享有”，英文讲授为“to prevent sb from having or doing sth， especially sth important”举个🌰：You can't function properly when you're deprived of sleep. 如果被打劫了休眠，东说念主体就无法日常职责。

　　Come Up With a Plan 制定规划

　　Not all screen time is bad — after all， many students are attending school via videoconferencing apps. So Step One is assessing which parts of screen time feeltoxicand make you unhappy. That could be reading the news orscrollingthrough Twitter and Facebook. Step Two is creating a realistic plan to minimize consumption of the bad stuff.

　　并非悉数对着屏幕的时刻皆是不好的——毕竟，许多学生当前是通过视频会议应用来上课。是以，第一步是评估屏幕使用时刻中哪些部分是无益、让你不抖擞的。这有可能是网上浏览新闻，或者刷酬酢媒体。第二步，便是制定切合本色的规划，减少用于不良部分的时刻。

　　toxic

　　toxic /ˈtɒksɪk/ 1）示意“有毒的；引起中毒的”，相当于poisonous，如：toxic waste/chemicals/effluent 有毒的废物/化学品/废水，牛津辞书2018年度词汇便是：Toxic.

　　2）示意“令东说念主极不景观的；不可经受的”，英文讲授为“very unpleasant or unacceptable”

　　3）示意“奸巧的；形成暗影的”，英文讲授为“causing you a lot of harm and unhappiness over a long period of time”如：a toxic relationship 不良的关系。

　　📍词根“tox-”来自希腊语“toxon”，意味着“毒”。近义词：poisonous（有毒的），同根词：toxin（毒素），常用短语：toxic environment（无益环境）

　　scroll

　　作名词，scroll /skrəʊl/ 示意“长卷纸，卷轴”，英文讲授为“a long roll of paper or similar material with usually official writing on it”举个🌰：The ancient Egyptians stored information on scrolls. 古埃及东说念主把信息纪录在卷轴上。

　　作动词，示意“转化；滚屏”，英文讲授为“to move text or other information on a computer screen in order to see a different part of it”举个🌰：Scroll to the end of the document. 转化至文献的终末。

　　🎬电影《兔子洞》（Rabbit Hole）中的台词提到：Scroll down with your finger. 用手指向下滑动。

　　You could set modest goals， such as a time limit of 20 minutes a day for reading news on weekends. If that feelsdoable， shorten the time limit and make it a daily goal. Repetition will help you form new habits.

　　见解无用订得太高，比如在周末的时候，每天最多就拿出20分钟望望新闻。如果嗅觉可行，就裁减时刻限度，让它成为每天的见解。反复这样作念会匡助你养成新的民风。

　　doable

　　doable /ˈduː.ə.bəl/ 示意“可行的，不错作念的”，英文讲授为“If something is doable， it can be achieved or performed.”举个🌰：This project may be difficult， but I still think it's doable. 这个技俩可能会很难，但我认为已经可行的。

　　That’s easier said than done. Adam Gazzaley， a neuroscientist and co-author of the book “The Distracted Mind: Ancient Brains in a High-Tech World，” recommended creating calendar events for just about everything， includingbrowsingthe web and taking breaks. This helps create structure.

　　提及来容易作念起来难。神经学家、《一心多用：高技术宇宙中的古代大脑》(The Distracted Mind: Ancient Brains in a High-Tech World)一书的合著者亚当·加扎利(Adam Gazzaley)忽视，给悉数事情皆创建日期事件，包括上网和休息。这有助于建起一个结构。

　　browse

　　browse /braʊz/ 示意“浏览；大要看”，英文讲授为“to look through a book or magazine without reading everything， or to walk around a shop looking at several things without intending to buy any of them”举个🌰：I was browsing through fashion magazines to find a new hairstyle. 我在浏览前卫杂志，思找一种新发型。

　　也不错指“浏览（互联网）；在网上浏览（信息）”，英文讲授为“to look at information on the internet”如：to browse the Web 浏览万维网。

　　For example， you could block off 8 a.m. to read the news for 10 minutes， and 20 minutes from 1 p.m. for riding the exercise bike. If you feeltemptedto pick up your phone during your exercise break， you would be aware that any screen time would be violating the time you dedicated to exercise.

　　举例，你不错在早上8点拿出10分钟看新闻，下昼1点用20分钟时刻骑车健身。如果你在熟习休息时思看手机，你会清醒到，屏幕使用时刻会占用你用于熟习的时刻。

　　tempted

　　be tempted示意“思要（某物）;思作念（某事）”，英文讲授为“to want something or to want to do something”举个🌰：I was sorely (= very) tempted to resign after my boss screamed at me for the second time. 雇主第二次对我呼吁大叫了以后，我很思下野。

　　tempt /tempt/ 作动词，示意“相通，招引”，英文讲授为“to make someone want to have or do something， especially something that is unnecessary or wrong”举个🌰：The offer of free credit tempted her into buying a new car. 可享受免费贷款让她禁不住招引买了一辆新车。

　　🎬 电影《霍比特东说念主：偶而之旅》（The Hobbit: An Unexpected Journey）中的台词提到：May I tempt you with a cup of chamomile? 要来一杯甘菊茶吗？

　　🎬 电影《纳尼亚传闻3：清晨踏浪号》（The Chronicles of Narnia: The Voyage of the Dawn Treader）中的台词提到：It will do everything in it's power to tempt you. 它会用尽一切时刻来招引你们。

　　Most important， treat screen time as if it were a piece of candy that you occasionally allow yourself toindulge. Don’t think of it as taking a break as that may do the opposite of relaxing you.

　　最进犯的是，把看屏幕的时刻行为一块偶尔浪漫我方的糖果。不要把它当成休息，因为这可能会起到违犯的作用。

　　indulge

　　indulge /ɪnˈdʌldʒ/ 示意“（使）千里溺于;（尤指）狂放”，英文讲授为“to allow yourself or another person to have something enjoyable， especially more than is good for you”举个🌰：We took a deliberate decision to indulge in a little nostalgia. 咱们挑升决定好好精良一下旧事。

　　“Not all breaks are created equal，” Dr. Gazzaley said. “If you take a break and go into social media or a news program， it can get hard to get out of thatrabbit hole.”

　　“并不是悉数休息皆有相通的遵循，”加扎利说。“如果你休息的时候扎进酬酢媒体或新闻节目，就很难爬出阿谁兔子洞了。”

　　rabbit hole

　　字面兴味“兔子洞”，比方的是，进入未知宇宙，未知规模的进口；堕入一个愈发奇怪、令东说念主摸头不着或出东说念主预思的现象，无法脱身，深陷…...之中无法自拔，英文讲授为“a complexly bizarre or difficult state or situation conceived of as a hole into which one falls or descends；one in which the pursuit of something (such as an answer or solution) leads to other questions， problems， or pursuits”

　　Create No-Phone Zones 创造无手机区域

　　We need to recharge our phones overnight， but that doesn’t mean the devices need to be next to us while we sleep. Many studies have shown that people who keep phones in their bedrooms sleep more poorly， according to Dr. Twenge.

　　咱们需要彻夜给手机充电，但这并不料味着咱们睡觉时手机必须在身旁。据特温杰说，许多计议标明，卧室里搁置机的东说念主休眠质地更差。

　　Smartphones are harmful to ourslumberin many ways. The blue light from screens cantrickour brains into thinking it’s daytime， and some content we consume — especially news — can be psychologicallystimulatingand keep us awake. So it’s best not to look at phones within an hour before bed. What’s more， the phone’sproximitycould tempt you to wake up and check it in the middle of the night.

　　智妙手机在许多方面对咱们的休眠无益。屏幕发出的蓝光会让咱们的大脑误以为身处白日，而咱们摄入的一些内容——特等是新闻——可能会对心情产生刺激，让咱们睡不着觉。是以，最佳不要在睡前一小时看手机。更进犯的是，与手机的亲密距离可能会诱使你更阑醒来时检验它。

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　　slumber

　　slumber /ˈslʌm.bər/ 示意“睡觉，休眠”，相当于sleep，举个🌰：I fell into a gentle slumber. 我甜甜地睡去。

　　trick

　　trick /trɪk/ 作动词，示意“糊弄，拐骗，欺骗”，英文讲授为“to deceive someone， often as a part of a plan”举个🌰：He tricked the old lady into giving him two hundred dollars. 他骗这个老媪东说念主给了他200好意思元。

　　作名词，不错示意“法门，窍门；技巧”，英文讲授为“an effective or quick way of doing something”举个🌰：What's the trick to getting this chair to fold up? 把这张椅子折叠起来有什么法门？

　　stimulating

　　stimulating /ˈstɪm.jə.leɪ.tɪŋ/ 1）示意“（物）有启发性的”，英文讲授为“If something is stimulating， it encourages new ideas.”如：a stimulating discussion 具有启发性的参谋。

　　2）示意“（东说念主）能引发表情的，引发灵感的”，英文讲授为“A stimulating person makes you feel enthusiastic and full of ideas.”如：a really stimulating teacher 着实循循善诱的诚实。

　　3）示意“（行为）增强活力的，促进形体机能的”，英文讲授为“If an activity is stimulating， it causes your body to be active.”举个🌰：Aerobics is one of the most stimulating forms of exercise. 有氧健身操是最能增强形体活力的熟习之一。

　　proximity

　　proximity /prɒkˈsɪm.ə.ti/ 示意“接近，邻近；阁下”，英文讲授为“the state of being near in space or time”举个🌰：The best thing about the location of the house is its proximity to the town centre. 这座屋子在地舆位置方面最佳的小数便是邻近市中心。

　　📍《经济学东说念主》（The Economist）一篇讲解量子计议的著述中提到：Their proximity to markets makes such judgments easier. 他们蛊惑市集，因而更容易作念出这类判断。

　　“My No. 1 piece of advice is no phones in the bedroom overnight — this is for adults and teens，” Dr. Twenge said. “Have a charging station outside the bedroom.”

　　“我的第一条忽视是晚上卧室里不要搁置机——这对成东说念主和青少年皆适用，”特温杰说。“卧室外要有个充电的方位。”

　　Outside of our bedrooms， we can create other No-Phone Zones. The dinner table， for example， is aprimeopportunity for families to agree to put phones away for at least 30 minutes and reconnect.

　　在咱们的卧室之外，也不错创造其他无电话区域。举例，餐桌便是一家东说念主快乐把手机放到一边至少30分钟，再行与彼此交流的绝佳契机。

　　prime

　　prime /praɪm/ 1）示意“紧要的，主要的；基本的”，英文讲授为“main or most important”举个🌰：This is a prime example of 1930s architecture. 这是20世纪30年代建筑立场的一个进犯的规范。

　　2）示意“质地最佳的，一流的”，英文讲授为“of the best quality”举个🌰：The hotel is in a prime location in the city centre. 该货仓位于市中心的黄金地段。

　　Resist theHooks间隔招引

　　Tech products have designed many mechanisms to keep usgluedto our screens. Facebook and Twitter， for example， made their timelines so that you could scroll endlessly through updates， maximizing the amount of time you spend on their sites.

　　为了让咱们牢牢盯住屏幕，科技居品盘算了许多机制。比如Facebook和Twitter诞生了时刻轴，让你不错无穷转化浏览更新，将你花在他们网站上的时刻最大化。

　　resist

　　resist /rɪˈzɪst/ 1）示意“抵制；间隔；反抗”，英文讲授为“to refuse to accept or be changed by something”举个🌰：She resisted demands for her resignation. 她拒不搭理她下野的条目。

　　2）示意“阻挡；忍住；拒受…的影响”，英文讲授为“to stop yourself from doing something that you want to do”举个🌰：I can never resist temptation/chocolate/the urge to laugh. 我向来无法反抗招引/我恒久不可能挣扎巧克力的招引/我若是思笑，如何也忍不住。

　　hook

　　hook /hʊk/ 示意“钩子，挂钩”，英文讲授为“a curved device used for catching or holding things， especially one attached to a surface for hanging things on”如：a coat/picture hook 挂衣钩/挂画的钩子。

　　glued

　　be glued to 字面兴味便是“被粘在...”，示意“全神灌注地盯着…看，目不别视地看”，英文讲授为“to be unable to stop watching something”举个🌰：They are all glued to the Olympic Games. 他们皆全神灌注于奥运会。

　　Adam Alter， a marketing professor at New York University’s Stern School of Business and author of the book “Irresistible: The Rise ofAddictiveTechnology and the Business of Keeping Us Hooked，” said that tech companies employed techniques in behavioral psychology that make us addicted to their products.

　　纽约大学斯特恩商学院(New York University’s Stern School of Business)营销涵养、《不可反抗：成瘾科技的兴起和让咱们骑虎难下的交易》(Irresistible: The Rise of Addictive Technology and the Business of Keeping Us Hooked)一书的作家亚当·阿尔塔(Adam Alter)示意，科技公司接收了行动心情学中的技巧，让咱们对其居品上瘾。

　　irresistible

　　irresistible /ˌɪrɪˈzɪstəbəl/ 1）示意“无法反抗的；相当诱东说念主的”，英文讲授为“so attractive， desirable etc that you cannot prevent yourself from wanting it”举个🌰：Tax-cutting proposals could prove irresistible to lawmakers. 减税议案可能最终会让立法者无法反抗其招引。

　　2）示意“（力量太广泛而）不可箝制的；不可幸免的”，英文讲授为“too strong or powerful to be stopped or prevented ”举个🌰：I was overcome by an irresistible urge to cry. 我控制不住思大哭一场。

　　addictive

　　addictive /əˈdɪk.tɪv/ 示意“（行为或食物）使东说念主上瘾的，使东说念主入迷的”，英文讲授为“An addictive activity or food is one that you cannot stop doing or eating once you have started.”举个🌰：The problem with video games is that they're addictive. 电子游戏的问题在于它们会使东说念主上瘾。

　　What to do? For starters， we can resist the hooks by making our phones lessintrusive. Turn off notifications for all apps except those that are essential for work and keeping in touch with people you care about. If you feel strongly addicted， take an extreme measure and turn the phone tograyscalemode， Dr. Alter said.

　　那如何办呢？最初，咱们不错通过辩论手机的惊扰来抵御这些招引。除了职责上必不可少的之外，关闭悉数应用见告，并多与你关注的东说念主保抓相关。阿尔塔说，如果你严重上瘾，就得接收极点范例，将手机调至灰阶形状。

　　intrusive

　　intrusive /ɪnˈtruː.sɪv/ 示意“打搅的；侵入的；闯入的；骚动的；昌盛的”，英文讲授为“too noticeable， direct， etc. in a way that is disturbing or annoying”举个🌰：The constant presence of the media was very intrusive. 媒体一直在场十分令东说念主腻烦。

　　grayscale

　　示意“灰度的；灰色彩的”白丝 做爱，英文讲授为“produced using only shades of grey， not colour”