沉迷于您的智能手机？不太快

斯坦福教授尼尔·艾尔（Nir Eyal）说，这个问题不是技术，而是我们 - 提供了能够控制我们的注意力和生活的技巧

By Michael Miller – January 8th, 2019

“Tech companies understand what makes you tick and click better than you do,”asserts Stanford professor Nir Eyal, and he would know. In fact, he’s partly to blame. Eyal’s blockbuster book,“Hooked,”was the blueprint Silicon Valley followed to create habit-forming technology. But amid rising concerns about tech “addiction” and people’s inability to stop scrolling, Eyal says we’re missing the real problem. In his new book,“可分配”，”he focuses on the root emotional causes of tech misuse and offers tools to regain control of your attention and your life.

您是怪物还是shamer？

“The narrative is that tech is addicting, it’s hijacking people’s brains, and there’s nothing we can do about it,” Eyal explains. “But that is such a disempowering mindset. It’s learned helplessness.”

艾尔说，在这种叙述中，大多数人属于两个类别之一：责备和shamers。责备者说，这是技术 - 科技公司使我成为瘾君子。智能手机太诱人了，无法抵抗。另一方面，Shamers向内看。他们说：“我坏了。我有一个上瘾的个性。我无能为力。”尽管重点是不同的，但两组都赞成一种信念，即他们仅仅是乘坐的 - 他们无能为力改变他们与技术的关系。这些信仰体系成为自我实现的预言，并为人们避免对自己的选择责任而建立高速公路。

你不得不binge on Netflix?

Eyal将人们对技术成瘾的信念与另一种耻辱的理论进行了比较：自我耗尽，这是意志力是一种耗尽的资源。在给定的一天中，您的意志力可以像汽油箱一样低。这导致人们告诉自己，因为漫长的一天之后他们已经筋疲力尽，所以他们应该观看Netflix并吃一品脱Ben＆Jerry's。这是行动中的自我耗尽。但是研究发现，自我耗尽仅存在于一组人中：那些相信自我耗尽的人。通过相信您没有选择的力量，您就可以将其从自己身上夺走。

同样，他说，如果您认为技术正在劫持您的大脑，并且您无能为力，那是一个自我实现的预言。它变成了，因为您相信它。

But according to Eyal, technology isn’t the trigger, it’s a coping mechanism. And if we want to change the behavior, we need to focus on the emotional triggers driving the behavior – the part of the iceberg that’s beneath the surface. We need to be smarter with feelings. “If you don’t have the skills to become indistractable,” Eyal says, “no doubt they will get you.” And the skills to become indistractible are the skills of emotional intelligence.

如何通过情绪智力变得不舒服

Eyal提议的解决方案与现金网赌钱网站等式的六秒模型。It starts with self-awareness. “First ask yourself, when do I give in to this?” Eyal says. “What is the emotional trigger I am looking to escape? Is it stress? Anxiety? Fatigue? Loneliness? When I use this, what is it that I am trying to escape? When we’re lonely, we check Facebook. When we’re bored, we check YouTube, Reddit or Instagram. Bring awareness to the psychological discomfort driving the behavior.” That self-awareness opens the door to make different choices.

一旦有了提高的自我意识，无论是在家还是在工作中，您如何才能选择更故意使用技术？传统思维说：“摆脱分心。”没有更多的社交媒体，电子邮件或任何内容。但是对于大多数人来说，这是不合理的，甚至他们真正想要的也不是合理的。技术很有趣！并且有帮助。取而代之的是，Eyal建议为使用它提供时间，但要按照您的条款进行时间。为此，他建议尝试“时间拳击”或创建“时间框日历”，which basically means planning out every minute of your day, including time for Slack and emails at work, or time at home for social media. The point is to take things that randomly distract us throughout the day – the “rings, dings, pings and things” – and set aside time for them. Then instead of habitually reverting to tech use as a coping mechanism or just out of habit, we consciously choose how to engage. We see that we have options and think strategically about the pros and cons of each course of action. That’s the选择自己的一部分现金网赌钱网站等式的六秒模型。

最后，艾尔说，您必须将有关技术使用和时间管理的这些选择与您的价值观联系起来。这使他们充满了重要性，相关性和持久力。“从您的价值观开始，这是您想要成为的人的属性。”然后查看您的日历，并确保您已经花了一些时间来达到价值观。“我们中的许多人谈论了一个关于价值观的大型游戏，包括我自己。如果有人在几年前问我，“对你有什么重要的事情，尼尔？”我会说：“好吧，我的健康，我的家人，我的人际关系。但是，如果您查看我的日历，您将看不到任何内容。今天，我将自己的价值变成了时间。’”

This goes far beyond just limiting technology use:“How we spend our time is really the sum totality of who we are. These little choices add up to big, profound choices about who and what you prioritize.”

4 Practical Tips to Practicing Better Tech Habits

Eyal提供了4种实用技巧，可以识别，管理和改变技术滥用的习惯。我们已经将它们安排为免费下载，我们很乐意给您发送电子邮件。