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TED演讲:给生活留一些空白 享受无聊
你是害怕无聊,还是会享受无聊?在无聊时,你通常会做些什么?研究发现,其实很多有创造力的点子都是在叠衣服、洗碗或者什么都不干的时候想出来的。因为当你的身体开启了“自动巡航”模式时,你的大脑开始忙着建立新的神经线路,使你关联想法并解决问题。Manoush Zomorodi鼓励我们尝试“无聊且美好的生活”,给生活留一些空白,放下手机,享受无聊!
演讲者:Manoush Zomorodi
记者、播客主、媒体企业家,作为“TED广播时刻”的主持人,Manoush Zomorodi与世界上最杰出的头脑一起探索着令人着迷的想法、惊人的发明以及新的思考和创造方式...
TED视频a miserable, colicky baby who would only sleep in a moving stroller with complete silence. I literally was walking 10 to 15 miles a day, and the baby weight came off. That part was great.一个痛苦的、啼哭不止的婴儿,只有被婴儿车推着走的时候,才能安静地睡着。我简直一天要走10到15英里,然后生孩子所增加的体重就减掉了。这倒是不错,
But man, was I bored. Before motherhood, I had been a journalist who rushed off when the Concorde crashed. I was one of the first people into Belgrade when there was a revolution in Serbia. Now, I was exhausted. 但是拜托,我太无聊了。在做母亲以前,我曾经是一名记者,我曾经冲向协和式飞机坠毁的现场。在塞尔维亚爆发革命的时候,我是最先进入贝尔格莱德的人之一。可现在,我累坏了。
So the colic did fade, and I finally got an iPhone and I put all those hours of wandering into action. I created my dream job hosting a public radio show. 于是痛苦终于渐渐消退,我也终于拿到了iPhone,同时将这么久以来的思维漫步付诸现实。我创造了自己梦想的工作,主持一台公共电台节目。我
So, I want you to picture this: you host a podcast, and you have to prove that the investment of precious public radio dollars in you is worth it. My goal was to increase my audience size tenfold. So one day, I sat down to brainstorm, as you do, and I came up barren. 我希望你们能想象一下:你主持了一档节目,必须要证明你所获得的珍贵的公共广播的投资都是值得的。我的目标是将我的听众增加十倍。所以有一天,我就坐下来想办法,和你们一样,而我没什么想法。
But then I started to wonder: What actually happens to us when we get bored? Or, more importantly: What happens to us if we never get bored? And what could happen if we got rid of this human emotion entirely? I started talking to neuroscientists and cognitive psychologists, and what they told me was fascinating. 但是我开始好奇:我们觉得无聊的时候到底发生了什么?更重要的是,我们永远不觉得无聊会怎么样?如果我们完全抛弃了无聊这种人类情感会怎样?我开始和神经学家以及认知心理学家交流,而他们告诉我的事实非常惊人。
(Audio) Dr. Sandi Mann: Once you start daydreaming and allow your mind to really wander, you start thinking a little bit beyond the conscious, a little bit into the subconscious, which allows sort of different connections to take place. It's really awesome, actually.(声音)Sandi Mann博士:当你开始白日做梦,让你的思想四处游荡,你的思考有一点偏离清醒的意识,更偏向于潜意识,使得各种各样的联想开始创建。这其实非常的美妙。
Manoush Zomorodi: Totally awesome, right?Manoush Zomorodi:特别棒,对吧?
So this is my brain in an fMRI, and I learned that in the default mode is when we connect disparate ideas, we solve some of our most nagging problems, and we do something called "autobiographical planning." 这是我的大脑在功能磁共振成像中的样子。我发现我们是在默认模式中将毫不相干的想法联系起来的。我们解决了一些最让人困扰的问题,我们还做了一件叫做“自传式规划”的事。
(Audio) Dr. Daniel Levitin: Every time you shift your attention from one thing to another, the brain has to engage a neurochemical switch that uses up nutrients in the brain to accomplish that. (声音)Daniel Levitin博士:每次你将你的注意力从一件事情转移到另一件事情上,大脑都必须进行一次神经化学的转换,并且消耗掉大脑存储的营养。
(Audio) MZ: So switch, switch, switch, you're using glucose, glucose, glucose.(声音)MZ:转换来,转换去,再转换回来,你在消耗糖分,糖分,还是糖分。
(Audio) DL: Exactly right, and we have a limited supply of that stuff.(声音)DL:完全正确,而且我们能提供的糖分是有限的。
MZ: A decade ago, we shifted our attention at work every three minutes. Now we do it every 45 seconds, and we do it all day long. MZ:十年前,我们在工作时每三分钟转换一次注意力。现在我们每45秒就要转换一次,而我们一整天都在这样做。
(Audio) Dr. Gloria Mark: So we find that when people are stressed, they tend to shift their attention more rapidly. We also found, strangely enough, that the shorter the amount of sleep that a person gets, the more likely they are to check Facebook. So we're in this vicious, habitual cycle.(声音)Gloria Mark博士:我们发现当人们压力很大时,他们容易更快地来回转换注意力。我们同时发现,非常奇怪的是,一个人的睡眠时间越少,他更容易去检查Facebook的动态。所以我们正处于这个习以为常的恶性循环中。
MZ: But could this cycle be broken? What would happen if we broke this vicious cycle? Maybe my listeners could help me find out. What if we reclaimed those cracks in our day? Could it help us jump-start our creativity? We called the project "Bored and Brilliant." MZ:但是我们如何打破这个循环呢?我们打破循环后又会发生什么呢?兴许我的听众们能帮我找到答案。如果我们重新找回那些空隙时间呢?这会帮助我们开启创造力吗?我们把这个叫做“无聊而美好”项目。
(Audio) Man: The relationship between a baby and its teddy bear or a baby and its binky or a baby that wants its mother's cradle when it's done with being held by a stranger --(声音)男士:这种婴儿和他泰迪熊之间的关系,或者婴儿和他的口袋龙,或者一个想要母亲怀抱的婴儿,当他厌烦了被陌生人抱着的时候。
that's the relationship between me and my phone.这就是我和手机的关系。
(Audio) Woman: I think of my phone like a power tool: extremely useful, but dangerous if I'm not handling it properly.(声音)女士:我把我的手机看做是力量的工具:非常有用,但是如果我错误地使用就非常危险。
(Audio) Woman 2: If I don't pay close attention, I'll suddenly realize that I've lost an hour of time doing something totally mindless.(声音)女士2:如果我不注意,我就会突然发现我已经失去了一个小时的时间,用来做完全不动脑筋的事情。
MZ: OK, but to really measure any improvement, we needed data, right? Because that's what we do these days. So we partnered with some apps that would measure how much time we were spending every day on our phone. MZ:好的,但是要测量任何的进展,我们需要数据,对吧?因为我们现在就是这么做的。我们和一些应用程序合作来计算我们每天花在手机上的时间。
So before challenge week, we were averaging two hours a day on our phones and 60 pickups, you know, like, a quick check, did I get a new email? Here's what Tina, a student at Bard College, discovered about herself.所以在挑战周开始前,我们平均每天在手机上花费两个小时,以及60次检查,就像这样,快速看一眼,我有新的邮件吗?这是Tina,一名巴德学院的学生对她自己的发现。
(Audio) Tina: So far, I've been spending between 150 and 200 minutes on my phone per day, and I've been picking up my phone 70 to 100 times per day. (声音)Tina:到目前为止,我每天都在手机上花费150到200分钟,而我每天拿起手机的次数有70到100次。
MZ: Like Tina, people were starting to observe their own behavior. They were getting ready for challenge week. And that Monday, they started to wake up to instructions in their inbox, an experiment to try.MZ:就像Tina一样,人们开始看到他们自己的行为。他们慢慢准备好迎接挑战周了。从那个星期一开始,他们开始在收件箱中收到指示,试着完成一项实验。
Day one: "Put it in your pocket." Take that phone out of your hand. See if you can eliminate the reflex to check it all day long, just for a day. And if this sounds easy, you haven't tried it. Here's listener Amanda Itzko.第一天:“把手机放进口袋里。”把手机从手心里拿走。看看你能不能停下整天看手机的条件反射,哪怕就一天。如果这听起来很简单,你试试就知道了。这是Amanda Itzko说的话。
(Audio) Amanda Itzko: I am absolutely itching. I feel a little bit crazy, because I have noticed that I pick up my phone when I'm just walking from one room to another, getting on the elevator, and even -- and this is the part that I am really embarrassed to actually say out loud -- in the car.(声音)Amanda Itzko:我简直浑身发痒。我感觉自己有点发疯了,因为我发现连我从一间屋子走到另一间屋子去,都会拿起手机,还有走上电梯的时候,甚至——这是我觉得说出来非常尴尬的事——在车里的时候。
MZ: Yikes. Yeah, well, but as Amanda learned, this itching feeling is not actually her fault. That is exactly the behavior that the technology is built to trigger.MZ:说得对。没错,但是就像Amanda发现的,这种发痒的感觉不是她的错。这正是科技被创造出来时想要激发的行为。
I mean, right? Here's former Google designer, Tristan Harris.我说的没错吧?这是前谷歌设计师Tristan Harris的话。
(Audio) Tristan Harris: If I'm Facebook or I'm Netflix or I'm Snapchat, I have literally a thousand engineers whose job is to get more attention from you. I'm very good at this, and I don't want you to ever stop. (声音)Tristan Harris:如果我是Facebook、Netflix或者Snapchat公司,我会雇佣一千个工程师,他们的工作就是获取你更多的注意。我对此非常擅长,而且我根本不希望你停下。
MZ: I mean, you know the feeling: that amazing episode of "Transparent" ends, and then the next one starts playing so you're like, eh, OK fine, I'll just stay up and watch it. MZ:我是说,你懂这种感觉的:一集精彩的《透明家族》结束了,然后下一集又开始播放了,所以你就觉得,呃,好吧,我就留下来看完吧。
And users, as we know, are worth a lot of money. Here's former Facebook product manager and author, Antonio García Martínez.而用户,如我们所知,值很多钱。这位是前Facebook产品经理和作家, Antonio Garcia Martinez。
(Audio) Antonio García Martínez: The saying is, if any product is free then you're the product; your attention is the product. But what is your attention worth? (声音)Antonio Garcia Martinez:俗话说,如果任何产品是免费的,那么你就是那个产品;你的注意力就是那个产品。但是你的注意力值多少钱呢?
MZ: By the way, the average person will spend two years of their life on Facebook. So, back to challenge week. Immediately, we saw some creativity kick in. Here's New Yorker Lisa Alpert.MZ:顺便一提,一个人的生命中会有两年时间花在Facebook上。所以,说回挑战周的事。我们立刻看到了一些创意的出现。这是来自纽约的Lisa Alpert说的话。
(Audio) Lisa Alpert: I was bored, I guess. So I suddenly looked at the stairway that went up to the top of the station, and I thought, you know, I had just come down that stairway, but I could go back up and then come back down and get a little cardio. (声音)Lisa Albert:我很无聊,我猜。所以我突然看着一直通向车站顶上的台阶,然后我想,我刚刚从那条楼梯上走下来,但是我可以再走上去,然后再走下来,能做一点有氧运动。
MZ: So creativity, I learned, means different things to different people.MZ:所以创造力,我发现,对于不同的人来说意味也不尽相同。
But everyone found day three's challenge the hardest. It was called "Delete that app." Take that app -- you know the one; that one that always gets you, it sucks you in -- take it off your phone, even if just for the day. I deleted the game Two Dots and nearly cried.但是每个人都觉得第三天的挑战是最难的。这项挑战叫做“删除应用程序”。把那个应用——你知道哪个的;就是总是吸引你,把你吸进去的那个——把它从手机里删除,哪怕就这一天。我删掉《两点之间》的游戏,差点哭出来。
Yeah, Two Dots players know what I'm talking about. But my misery had good company.是的,《两点之间》的玩家知道我在说什么。但是我的痛苦有人陪伴。
(Audio) Man 2: This is Liam in Los Angeles, and I deleted Twitter, Facebook, Instagram, Tumblr, Snapchat and Vine from my phone in one fell swoop. And it was kind of an embarrassingly emotional experience at first. (声音)男士2:我是来自洛杉矶的Liam。我删掉了从我手机里删掉了 Twitter、Facebook、Instagram、 Tumblr、Snapchat和Vine,一气呵成。一开始这是一种让人尴尬的情感体验。
(Audio) Woman 3: Deleting the Twitter app was very sad, and I feel I maybe, over the last year when I've been on Twitter, have developed an addiction to it, and this "Bored and Brilliant" challenge has really made me realize it. (声音)女士3:删除Twitter的应用让我很难过,我觉得我可能,在过去的一年里使用Twitter,已经发展成一种上瘾了,而这个“无聊而美好”的挑战真的让我发现了这一点。
(Audio) Woman 4: I don't have that guilty gut feeling I have when I know I'm wasting time on my phone. Maybe I'll have to start giving myself challenges and reminders like this every morning.(声音)女士4:我没有那种内疚的感觉了,就是在我发现我在手机上浪费时间的时候那种内疚。可能我必须开始给自己一些像这样的挑战和提醒,在每天清晨的时候。
MZ: I mean, yes, this was progress. I could not wait to see what the numbers said at the end of that week. But when the data came in, it turned out that we had cut down, on average, just six minutes -- from 120 minutes a day on our phones to 114. Yeah. Whoop-de-do.MZ:是的,这就是进步。我等不及要看看在这一周结束时,数据是怎样的了。但是当我们收到数据时,我们发现我们平均下来,减少了仅仅六分钟——从每天在手机上花费120分钟到114分钟。是的,我的天。
So I went back to the scientists feeling kind of low, and they just laughed at me, and they said, you know, changing people's behavior in such a short time period was ridiculously ambitious, and actually what you've achieved is far beyond what we thought possible. 所以我有点低落,又去找那些科学家们,而他们就只是嘲笑我。他们说,你知道吗,改变人们的行为,在这么短的时间内,简直是愚蠢的野心,而且你所达到的成果已经远远超过我们的想象了。
And actually, I found what the young people said most intriguing. Some of them told me that they didn't recognize some of the emotions that they felt during challenge week, because, if you think about it, if you have never known life without connectivity, you may never have experienced boredom. 事实上,我发现年轻人说的话最有意思。一些年轻人告诉我,他们不知道在挑战周里他们感受的情绪是什么。因为如果你这样想,如果你从来没有过失去社交联通的生活,你可能从来没有经历过无聊。
OK, here's the good news, though: In the end, 20,000 people did "Bored and Brilliant" that week. Ninety percent cut down on their minutes. Seventy percent got more time to think. 不过,还是有好消息的:最终,在那个星期完成“无聊而美好”挑战的20,000人中,百分之九十的人都减少了玩手机的时间。百分之七十的人有了更多的时间思考。
People told me that they slept better. They felt happier. My favorite note was from a guy who said he felt like he was waking up from a mental hibernation.人们告诉我他们的睡眠好了很多,他们感觉更快乐了。我最喜欢的反馈是一个人说他感觉自己像从头脑冬眠中醒来。
Some personal data and some neuroscience gave us permission to be offline a little bit more, and a little bit of boredom gave us some clarity and helped some of us set some goals. 一些个人数据和神经科学允许我们多离线一会,而一点无聊让我们更清醒,帮助我们中的一些人设定目标。
So the next time you go to check your phone, remember that if you don't decide how you're going to use the technology, the platforms will decide for you. And ask yourself: What am I really looking for? Because if it's to check email, that's fine -- do it and be done. 所以下次你想去看一下手机的时候,记住如果你不自己决定如果使用科技,科技平台会替你做决定。问问自己:我到底要看什么?因为如果我要去检查邮件,这没关系——看完了就完了。
Thank you.谢谢。
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公众号内提供的资源均为免费分享,大多来源于互联网,仅供于学习&交流,如有侵权、不妥请联系我们删除。同时,由于网络政策不确定性,相关资源随时会被删除或屏蔽,欲观从速,一旦被删则缘尽不可恢复!
视频编辑/李小可 安雅制图/慕容秋水©爱天涯