(单词翻译:单击)
Every day you find more news stories claiming how millennials are apparently doing it all wrong.
你每天都会发现，更多的新闻报道声称“千禧一代”的做法显然大错特错。
They're killing industries, they're narcissistic, and they're addicted to their phones!
他们在扼杀工业，他们自恋，他们沉迷于手机！
But most of these claims aren't all they're cracked up to be.
但大多数报道都言过其实。
Like, for one, is a phone even something you can be addicted to?
举例来说，手机能让你上瘾吗？
It's not like you're literally shooting it into your veins.
这并不是说你真的把它射进了血管里。
You just like to check it... like a lot.
你只是查看了一下，查看了很多下。
You just kinda, wait, wait. What are you doing? Put that away!
你只是有点儿...等等，你在做什么？把它拿开！
Turns out that psychologists think you can be addicted to things that aren't chemical substances.
事实证明，心理学家认为你可能会对那些非化学物质上瘾。
This is called a behavioral addiction, and it can do similar things to your brain,
这被称为行为成瘾，它会对人脑产生类似的效果，
leading to similar types of habits and behaviors.
产生类似的习惯和行为类型。
Still, there's some disagreement over whether your phone or the internet can actually become one of those addictions.
不过，对于手机或网络是否真的成瘾，人们还存在一些分歧。
A black-and-white label probably won't cut it.
我们不能简单的一概而论。
When most people talk about "addiction", the first thing they think of is a physical addiction.
大多数人在谈论“上瘾”时，首先想到的是身体上瘾。
That's usually the term for when we know exactly how a chemical interacts with your neurons, like nicotine in cigarettes.
我们在确切知道一种化学物质，如香烟里的尼古丁如何与你的神经元相互作用时，通常会用到这一名词。
These addictions aren't just about the good feelings someone gets.
上瘾不仅能让人们获得好心情。
They're also about things like tolerance and withdrawal,
还让我们经历如忍受折磨和戒瘾等事情，
thinking about the substance a lot, feeling out of control, and getting in conflicts with others about their use.
人们经常想到某物，感觉失去控制，并为了它们的使用与他人发生冲突。
But those effects and behaviors aren't exclusive to physical addictions.
但这些影响和行为不是身体上瘾独有的。
They can happen even without a chemical substance, too, and that's a "behavioral addiction".
即使没有化学物质也会上瘾，这被称为“行为成瘾”。
The DSM, which clinicians use to guide their diagnoses,
临床医生指导诊断用得设计标准手册（DSM）
even officially lists one of these: gambling addiction.
甚至正式列出了一种上瘾：赌博成瘾。
These addictions happen because how you perceive and interpret things,
这些上瘾源于你对事物认知与理解的方式，
like winning some cash from a slot machine, can change what neurotransmitters are flowing in your brain.
比如从老虎机里赢钱，能改变大脑中神经递质的流动。
They can activate dopamine pathways that are associated with good feelings
它们能激活与良好感觉相关的多巴胺通路，
and seeking out more of those rewards.
并寻求更多这种回报。
And conceivably, those things could eventually become an addiction just like nicotine.
可以想象，这些东西最终会成为尼古丁一样的瘾。
But where do phones fall in all of this?
但是，手机与上瘾有什么关联呢？
Well, right now, the DSM does recognize behavioral addictions,
现在，DSM确实承认了行为上瘾，
but they don't name phones or internet use specifically.
但还没有明确地命名手机或网络使用。
The closest they get is mentioning that "internet gaming" needs more research.
他们最接近的是提到“网络游戏”需要更多研究。
So, officially-speaking, you can't be addicted to your phone. At least not right now.
所以，从官方角度来说，你不能说手机成瘾，至少现在不是说。
Still, that doesn't mean it's case-closed.
但这不意味着它就结束了。
Phone addiction might not be officially diagnosable,
手机成瘾可能无法被正式诊断，
but phones do check off some of the boxes on the list for behavioral addictions.
但它确实位列行为上瘾之列。
For instance, they and the social connections they provide definitely alter people's moods,
例如，它们和它们提供的社会关系绝对会改变人们的情绪，
and many people spend a lot of the day thinking about them.
很多人长时间想着它们。
They're also great at triggering the release of dopamine.
它们也很擅长触发多巴胺的释放。
In fact, notifications from your phone are kind of the optimal dopamine trigger.
事实上，你手机上的通知是多巴胺的最佳触发点。
We know from other research that if you want to get someone to do something a lot,
我们从其他研究中知道，如果你想让某人做很多事情，
you shouldn't reward them every time they do it.
你不应该每次都奖励他们。
The rewards should also be kind of random.
奖励应该是随机的。
This is called intermittent reinforcement.
这叫做间断强化。
Thanks to studies done in mice and rats, whose brains work kinda like ours,
多亏了在与人脑类似的老鼠身上做的研究，
we know it results in the most dopamine released in the reward centers of your brain.
我们知道了它会导致你大脑的奖励中心释放出最多的多巴胺。
And it's the same kind of reinforcement you get from your social media notifications, too.
它与你从社交媒体通知中得到的强化相同。
Only every once in a while do you see the red icon that signals a declaration of love from your crush, or a funny video.
仅仅是每隔一段时间看到一个标志着你从迷恋中获得爱情表白的红色图标，或者是有趣视频。
But that's enough to keep you frequently checking your phone throughout the day, just in case.
就能让你一整天都查看手机，以防万一。
Scientists can track your phone's influence on your brain in other ways, too.
科学家也可以通过其他方式追踪手机对大脑的影响。
For example, one of your brain's reward centers, called the nucleus accumbens,
例如，大脑中一个叫做伏核的奖励中心
activates in response to things like food and sex.
能激活对食物和性等事物的反应。
But it also activates in response to social rewards,
它也会对社会奖励
like an increase in status or positive feedback from your friends.
比如地位提升或从朋友那里获得的积极反馈产生反应。
In one fMRI study of 31 young adults,
一项针对31名年轻人的功能磁共振成像研究表明
how much they used social media was actually correlated with
他们使用社交媒体的次数确实与
how big of a response their nucleus accumbens showed to social rewards.
伏核对社会奖励的反应大小有关。
So all that to say, being attached to your phone can kind of seem like an addiction.
所以说，沉迷于手机似乎是一种瘾，
But for some of those other checkboxes of a behavioral addiction,
但是对于行为上瘾的其他表现
like tolerance, withdrawal, and loss of control, the evidence is weaker that phones fit the bill.
比如忍受折磨、戒瘾与失控感，证据表明手机不达标。
For example, in some studies, people say that they're uncomfortable when they don't have their phones,
例如，在一些研究中，人们说没有手机时他们感到不舒服，
which sounds kind of like withdrawal.
这听起来有点儿像戒瘾。
But that's a hard case to make about a device that can also provide literal security and safety.
但一个设备也能提供安全感很难做到。
Like, phones make sure you always have a way to reach someone if there's an emergency.
比如，手机会确保你在遇到紧急情况时有办法找人。
So when it comes to phone use, "addiction" isn't necessarily the best word.
所以说到手机使用，用上瘾来形容不一定合适。
There's a little more to it than that, and we can't wrap it up and put it in a box with a neat label.
还有一点儿，我们不能对它盖棺定论。
All we can say is that, in some cases, it does look a lot like a behavioral addiction.
我们只能说，在某些情况下，它看起来确实很像行为成瘾。
But no matter what you call it, there's still some evidence that constantly checking your phone isn't great for you.
但不管你怎么称呼它，仍有一些证据表明，不停查看手机对你有害。
Several studies have been done on "self-reported" phone addiction,
研究人员做了几项关于手机成瘾“自我报告”的研究，
asking people how much they use their phone and how it affects their mood and work.
询问人们使用手机的频率以及它是如何影响情绪和工作的。
One study like this surveyed 293 college students
一项研究调查了293名大学生，
and found that self-reported addiction was associated with higher levels of stress, and lower life satisfaction.
他们发现，自我报告上的成瘾与较高的压力水平和较低的生活满意度有关。
Other studies like it also found self-reported addiction
其他类似的研究也发现，自我报告上的成瘾
was associated with lower GPAs, higher anxiety, and more reported neurotic traits.
与较低的平均成绩、更高水平的焦虑以及更多报道神经质特质有关。
Admittedly, this kind of research is just correlational, and there are a lot of confounding variables.
无可否认，这种研究是相互关联的，有很多混淆变量。
Like, these results could happen because, say, more stressed people turn to their phones for relief.
例如，有这种结果是因为更多有压力的人求助于手机来解压。
These responses also might depend not just on how much you use your phone,
这些反应也可能不仅取决于你使用手机的次数，
but also on what you're doing with it.
还与你的用途有关。
For example, other studies show that using social networks a lot can improve your well-being...
比如，其他研究表明，大量使用社交网络可以提高你的幸福感...
but only if you use them to increase connections with people you know in real life.
但前提是你要用它们来增加你与现实生活中认识的人的联系。
Passively scrolling through posts probably won't create the same effect.
被动地浏览帖子可能不会产生同样的效果。
At the end of the day, behavioral addictions are totally real,
在一天结束的时候，行为上瘾完全是真的，
but our relationships with our phones are probably more complex than that.
但我们与手机的关系可能比这更复杂。
And, honestly, the software and technology in our devices changes so rapidly
而且老实说，我们设备中的软件和技术变化得如此之快，
that its effects on our behaviors and brains are going to change, too.
它对我们行为与大脑的影响也在改变。
Let's hope the science can keep up!
希望我们能跟上科学！
And in the meantime, it's probably okay to take a break from your phone every now and again.
与此同时，时不时地放下手机休息一下也好。
Thanks for watching this episode of SciShow Psych!
感谢您收看本期的心理科学秀！
Unsurprisingly, there's been a ton of research on phones and digital screens in the past few years,
毋庸置疑，在过去的几年里，人们对手机和数字屏幕进行了大量的研究，
and not just on young adults.
不仅仅是对年轻人的研究，
There have also been studies about whether or not digital screens can affect child development.
也有关于数字屏幕是否会影响儿童发展的研究。
If you'd like to learn more, you can watch our video where I explain the research all about it.
如果你想了解更多内容，你可以观看我们的视频，在那里我会解释所有关于它的研究。
