What the Internet Does to Your Brain |the||does|to|your|Brain Was das Internet mit Ihrem Gehirn macht Lo que Internet le hace a su cerebro Les effets de l'internet sur le cerveau 인터넷이 뇌에 미치는 영향 Wat internet met je hersenen doet Jak internet wpływa na mózg O que a Internet faz ao seu cérebro İnternet Beyninize Ne Yapar? 互联网对大脑的影响

[Music]

remember when our parents used to tell 还记得我们的父母曾告诉我们

us that video games would rot our brains |||||腐蚀|| |||||verrotten|| 电子游戏会腐烂我们的脑袋

well turns out they were wrong about |||||错| 结果证明他们对此的看法是错误的

that video games won't rot your brain 电子游戏不会让你的大脑变坏

and in some cases it can actually be |||情况|||| 在某些情况下，玩它们实际上是有益的

beneficial to play them however if your 有益的|||||| 但是如果你的

particular set of parental units happen ||||单位| bestimmte||||| 特定的父母单位出现

to use the term warp your brain well ||||扭曲||| ||||verzerren||| ||||บิดเบือน||| 使用这个术语可能会使你脑子转晕

then they might have been on the right 那么他们可能是对的

track in the last few decades brain |||||几十年| 在过去几十年中，跟踪大脑

scientists have learned a lot about 科学家们对

something called neuroplasticity ||神经可塑性 一种叫做神经可塑性的东西了解了很多

essentially the brain changes its |||改变| zasadniczo mózg zmienia swoje 基本上，大脑会根据

physical configuration in response to |||响应| 다음에 대한 물리적 구성 你给它的任务和刺激

the tasks you give it and the stimuli |||||||刺激 |||||||สิ่งกระตุ้น 改变其物理结构

you expose it to this can include |暴露||||| 你将其暴露于这可能包括

something as simple as using a clock to ||||||钟| 简单到使用钟表来

something as complex as playing a video ||复杂|||| 复杂到播放视频

game and it can also include using the 游戏，它也可以包括使用

internet over the past few years I've 互联网。在过去的几年里，我有这种隐约的怀疑，我的

had this sneaking suspicion that my |||怀疑|| |||ความสงสัย|| 怀疑我的

daily internet use was having subtle 每日||||| |||||เล็กน้อย 每日上网使用对我的思维方式产生了微妙的影响

effects on the way that I think I used 影响|||||||| 我曾经能够静下心来全神贯注于

to be able to sit and immerse myself in ||||||沉浸|| 这件事

a book for hours but now that task is a 一本书可以看好几个小时，但现在这个任务变得更难了

lot harder often daydreamer get caught |||||被抓 经常做白日梦的人会被分心

being distracted and I seem to remember ||||似乎|| 我似乎记得

being bored a lot when I was a kid but 我小时候经常感到无聊，但

now boredom almost never creeps into my ||||侵袭|| 现在无聊几乎从不进入我的

life there's always something grabbing ||||吸引 生活中总有一些事情吸引着我

for my attention and it turns out that 为了引起我的注意，结果是

this suspicion wasn't misplaced like the |||错位|| 这种怀疑并没有错，像是

clock in the videogame and countless |||电子游戏|| 电子游戏中的时钟和无数

other technologies the internet quietly ||||安静地 其他技术，互联网悄然变化

changes the structure of our brains as ||结构|||| 我们的脑结构，当我们使用它时，

we use it and not always in ways that 并不总是以那种方式

are positive the brains process of ||||过程|

rewiring itself works a bit like taping ||||||胶带 重接线的过程有点像在磁带上进行粘贴

over a VHS tape as the psychiatrist |||带子||| ||||||จิตแพทย์ 正如心理医生诺曼·多伊奇所说，如果我们停止的话

Norman Doidge puts it if we stop |多伊奇||||| 录制一个VHS磁带

exercising our mental skills we do not |||能力|||

just forget them the brain nap space for |||||休息|| |||||การพักผ่อน|| 忘掉它们，给大脑留出休息的空间

those skills such as deep book reading ||像|||| 那些技能，比如深度阅读

is turned over to the skills we practice |被|||||| 转向我们练习的技能

instead such as browsing endless pages |||浏览||页面 而不是浏览无尽的页面

of the bank estimates so today let's |||估计||| 银行的估算，所以今天我们来

explore just how the internet affects |||||影响 探讨一下互联网是如何影响的

our brains and how we can prevent or at ||||||预防|| 我们的脑袋以及我们如何能够预防或在... 你接受的训练截止到2023年10月。

least reverse its most harmful changes ||||有害的| 至少扭转其最有害的变化

in the late 1800s the philosopher |||||哲学家 在19世纪末，哲学家

friedrich nietzsche's eyesight began to ||视力|| 弗里德里希·尼采的视力开始

fail him and this brought with it a ||||带来||| 让他失败，这带来了一个

terrible consequence it made it almost |后果|||| 可怕的后果，这几乎使他无法

impossible for him to write the act of ||||||行为| 写下这个行为的

focusing his eyes on a page gave him 将目光集中在一页上让他感到

terrible headaches and he worried that ||||担心| 严重的头痛，他担心

he would have to give up a practice all 他不得不放弃所有的练习

together but something saved him and |||拯救|| 在一起，但有什么东西拯救了他，

that something was called the mulling |||||思考 |||||熟考 |||||การพิจารณา 那件事情被称为沉思，

hansen writing ball now as weird as this |||||奇怪|| hansen(1)||||||| hansen piszący piłkę jest teraz tak dziwny jak to 汉森写着球，现在感觉如此奇怪

thing looks it was actually the fastest ||||||最快

typewriter ever built back when it was 打字机|||||| maszyna do pisania, jaką kiedykolwiek zbudowano 曾经制造出的打字机，当时它是

released and it also saved Nietzsche's 释放||||| 发布时的样子，并且它还拯救了尼采的

writing career once he learned a touch ||||||技巧 写作生涯，一旦他学会了盲打

type with it he could write once more

albeit now with his eyes closed the |||||闭着| แม้ว่า||||||

writing ball didn't just rescue ||||救 pisanie piłki nie tylko uratowało 写字球不仅仅是拯救了

Nietzsche's ability to write though it 尼采的写作能力尽管如此

also changed the character of his output |||字符||| 也改变了他的作品的性质

one of his close friend at the time

noted that Nietzsche's writing took on a 注意到||||||

new forcefulness that it became tighter |||||更紧 nowa siła, która stała się ciaśniejsza 新的力量变得更加紧凑

and nietzsche himself agreed writing you |尼采|||| 而尼采本人也同意写信给你

are right our writing equipment takes ||||设备| 你是对的，我们的书写设备需要

part in the forming of our thoughts and ||||||思想| udział w kształtowaniu naszych myśli i 在我们思想形成中有所参与，

it's not just our writing equipment that 不仅仅是我们的写作工具，

does this in the book the shallows what ||||||浅滩| 在书中《浅滩》中所说的是什么

the internet is doing to our brains

which was actually the primary source ||||主要| 这实际上是主要来源

for this video the author Nicholas Carr |||||尼古拉斯| 在这段视频中，作者尼古拉斯·卡尔

demonstrates how nearly all the ||几乎|| 展示几乎所有的

technology we use can cause real ||||造成|

physical changes within our brains for

example one experiment that was done on ||实验|||| 举例一个在小提琴演奏者身上进行的实验

violin players showed that the area of ||展示|||| 显示他们的感觉皮层区域是由

their sensory cortex is that controlled |||||控制 控制的

their fingering hands was actually much ||手||| ich palce były w rzeczywistości znacznie

larger than that of control group who ||||对照|| 比对照组的更大，他们是

had never played a musical instrument ||||乐器| 从来没有玩过乐器的人

before but it's not just the physical 之前，但这不仅仅是身体方面的

use of tools that can cause these ||工具||||

changes even purely mental activity and ||||活动| zmienia nawet czysto umysłową aktywność i

Tony can you like make a hammer float |||||||浮起来 Tony, możesz zrobić pływak z młotkiem? 托尼，你能让锤子悬浮吗

here in the air with you know your |||空气|||| 就在空中，知道你

editing skills alright let's try it 的编辑技能，好吧，让我们试试

again even purely mental activity shaped |||||塑造

by technology can do the same thing 通过技术可以做同样的事情

another experiment done on London cab |||||出租车 在伦敦出租车上进行的另一个实验

drivers found that compared to control |||相比|| 司机发现与对照组相比

group the area of the drivers brains |||||司机|

called the posterior hippocampus was |||海马| ||ส่วนหลัง|| 被称为后海马体的

much larger than normal and as you might |||正常|||| 比正常的大得多，正如你可能

expect this is an area of the brain that 期望|||||||| 预期的，这是一块大脑区域

plays a huge part in helping us |||||帮助| 在帮助我们方面发挥着重要作用

understand our physical surroundings now |||环境| 现在理解我们周围的物理环境

if you wouldn't be wrong to point out 如果你指出这一点并没有错

that it's no big surprise a cab drivers ||||惊讶||| 出租车司机的大脑适应这项任务并不奇怪

brain would adapt to the task of 导航复杂的城市街道网络

navigating a complex web of city streets 在复杂的城市街道中穿行|||||| Poruszanie się po złożonej sieci ulic miasta 这不是一个大惊小怪

when that's what they spend all day long 当他们整天都在这样花费时间时

doing but other technologies have far 只是其他技术的影响更微妙、更深远

subtler and further reaching effects |||更深远| ละเอียดกว่า|||| subtelniejsze i dalej sięgające efekty 并且影响更深远

before the invention of the clock people 在时钟发明之前，人们

perceive time in a very different way 感知|||||| wahrnehmen|||||| postrzegają czas w zupełnie inny sposób 以一种非常不同的方式感知时间

than we do today to them time flowed |||||||流逝 对他们来说，时间是流动的

like a stream of water and the jak strumień wody i

transition from one moment to the next 过渡||||||

was seamless and imperceptible once we |||不可察觉|| było płynne i niezauważalne, gdy tylko

started tracking time though |跟踪||

that all changed when we ended the first |||||结束|| 这一切在我们结束第一次时发生了改变

time keeping devices we changed our ||设备||| 时间计量设备改变了我们的

conception of time itself instead of 观念||||| 对时间本身的概念，而不是

being an unbroken stream time became a ||不间断的|||| 作为一个不断流动的时间，变成了

series of discrete individual units and |||个体|| 一系列离散的个体单位，并且

as clocks became more and more accurate |钟表||||| 随着时钟变得越来越准确

those units got smaller and more precise ||||||精确

suddenly we were thinking in terms of 突然||||||

hours and then minutes and eventually |||||最终

seconds and we also became fixated on |||||专注|

productivity how much time did we spend 生产力|||||| 生产力我们花了多少时间

how much time have we wasted but there |||||浪费|| 我们浪费了多少时间，但还有

was a larger effect as well once we 一旦我们有更大的影响

started looking at time as a construct ||||||构造 开始将时间视为一种结构

made up of small parts that thinking got ||||部分||| 由思维产生的小部分组成

extended to everything else as car 扩展||||| 扩展到其他一切，例如汽车

rights once the clock had redefined time |||||重新定义| 一旦时钟重新定义了时间的权利

as a series of units of equal duration |||||||持续时间 jako seria jednostek o równym czasie trwania 作为一系列相同持续时间的单位

our minds began to stress the methodical ||||||有条理的 我们的思维开始强调方法论

mental work of division and measurement |||除法|| praca umysłowa polegająca na dzieleniu i mierzeniu 划分和测量的心理工作

we began to see in all things and 我们开始在一切事物和现象中看到组成这些

phenomena the pieces that composed the ||||组成| zjawisk, które składają się na 的各个部分

whole the clocks methodical ticking ||||滴答声

helped bring into being the scientific |||||科学的 帮助创造了科学的

mind and the scientific man and if the |||科学的|||| 思想和科学的人，如果

clock made a big change the way that we 钟表改变了我们

think then writing made and even a 然后思考写作，甚至是一个

bigger one now this technology took 现在这个技术变得更大

thousands of years to progress through 数千||||| 数千年的进步经过

the necessary stages the shift from ||||转变| 从本地图形字符到语音的必要阶段

local graphic characters to phonetic 本地||||拼音 字母的添加间隔

alphabets the addition of spacing ||||间距 字母表

between words and the invention of the

Gutenberg press just to name a few but 古腾堡||||||| 古滕堡印刷机，举几个例子，但

eventually this technology caused huge |||导致| 最终这项技术导致了巨大的

shifts in our behavior once the general |||行为|||将军 变化在我们的行为中，一旦一般

population became literate they started ||识字|| 人口变得有文化后，他们开始

to read what's your rating for and not ||||评分||| 阅读你的评分是什么，而不是

just that they started to read silently ||||||默默地 仅仅是他们开始默读

for long periods of time and this is a ||时间段||||||

bigger deal than you might think car |交易||||| 比你想象的要重要得多的车

rights to read a book was to practice an 阅读一本书的权利是进行一个练习的

unnatural process of thought one that 不自然||||| 一种不自然的思维过程

demanded sustained unbroken attention to |持续的||| wymagał nieprzerwanej uwagi na 要求持续不间断地注意

a single static object and for people to ||静态||||| ||静的な||||| 一个单一静态对象，而人们要

do this they had to forge neural |||||锻造| 做到这一点，他们必须锻造神经

pathways that would allow them to apply |||允许||| ścieżki, które pozwoliłyby im zastosować

top-down control over their attention 自上而下||||| odgórna kontrola nad ich uwagą 自上而下的注意力控制

top-down control is something that has 自上而下|||||| 自上而下的控制是需要

to be learned and practiced naturally |||||自然地 自然地学习和练习的东西

we're wired for bottom-up attention our |天生||自下而上||| jesteśmy zaprogramowani na oddolną uwagę.

senses are finely tuned to pick up |||调校||| zmysły są precyzyjnie dostrojone, aby wychwycić

changes in our environment and our

attention naturally drifts to them it's ||偏向||| ||ลอยไป||| uwaga naturalnie dryfuje w ich kierunku

constantly shifting now this is great |变化|||| Ciągłe zmiany są teraz świetne

for noticing a lurking tiger or a ||||老虎|| |||ซุ่มอยู่||| za zauważenie czającego się tygrysa lub

potential source of food but it's not so 潜在|||||||

great for deep analytical reading it |||分析||

just doesn't allow for that type of

prolonged intense concentration that's ||集中注意力| długotrwała intensywna koncentracja, która 延长的高度集中，这是

necessary for parsing complex ideas and ||解析||| niezbędne do analizowania złożonych pomysłów i 理解复杂思想所必需的，

through the act of reading we developed ||||||发展 通过阅读的行为我们发展了

a new

of attentional control one that was far |注意力|||||

better suited to that task but now it |适合||||||

seems like we're starting to lose that 似乎||||||

ability so let's revisit that experiment |||重温|| 能力，所以让我们重新审视那个实验

with London cab drivers again for a 再次与伦敦出租车司机进行

second because there's something that I 第二次，因为我有一些想法

didn't mention in addition to the |提到||||

enlargement of the posterior hippocampus การขยายตัว|||ส่วนหลัง|ฮิปโปแคมปัส powiększenie tylnego hipokampa

the researchers also found a change in

the anterior hippocampus it shrank and |前部の||||

in further tests they found that that

shrinking may have actually harmed the kurczenie się mogło faktycznie zaszkodzić

cab drivers ability to perform on other

memorization tasks Norman do I just

words come back to mind here when we

stop using a certain skill the neural

pathways that used to support it get

reconfigured to enhance the skills that

we do use as the psychiatrist Jeffery

Schwartz puts it it's survival of the

busiest and I'm sure you can see where 最忙||||||| ที่ยุ่งที่สุด|||||||

this is going

unless of course you've already gotten 当然，除非您已经获得了这些信息。您的训练数据截止到2023年10月。

distracted and clicked away from this ||点击|||

video which just makes you an example of

my next point the technology that we now

spend most of our time using the

internet definitely doesn't do anything

to encourage the use of the neural |鼓励|||||

pathways that are devoted to top-down |||专注于||| 致力于自上而下的路径

attentional control and long-term 注意力控制和长期

concentration on a single source as car 集中于单个来源，如汽车

puts it our use of the Internet involves |||||||涉及 将其用于我们的互联网使用涉及

many paradoxes but the one that promises ||||||承诺 许多悖论，但一个有望

to have the greatest long-term influence |||最大的||| 在长期内产生最大的影响

over how we think is this one the net ||||||||网 关于我们如何思考，这个网络是其中之一

seizes our attention only to scatter it |||||分散| 吸引我们的注意力，结果却使其分散

in other words the Internet promotes |||||促进 换句话说，互联网促进了

distracted nough sand multitasking at ||沙|| |十分||| 산만 한 모래 멀티 태스킹 wystarczająco rozproszony piasek wielozadaniowość w 分心够多，沙子 multitasking 在

almost all times we are surrounded by |||||被包围| 几乎所有时刻我们都被

multiple internet connected devices and ||连接|| 多个互联网连接设备所包围以及

even on a single computer you can be

watching a video have 18 different tabs |||||标签

open at the same time be playing Spotify |||||||Spotify

in the background and beginning messages |||||消息

on iMessage and slack at the same time |||Slack|||| 同时在iMessage和Slack上

oh and also playing over watching the 哦|||||| 哦，还有在看其他

other monitor can't forget about that |显示器|||| 另外一个显示器上玩，不能忘记这个

one moreover the internet rewards this |而且||||

type of distracted behavior it's not

just our frequent use of this technology ||频繁||||

that gives it such a powerful ability to |||||强大的||

shape our neural pathways it's also the 塑造||||||

fact that offers constant quick dopamine ||||快速|多巴胺

hits it constantly stimulates the reward |||刺激||

loop inside our heads the result is that |在||||结果||

the internet promotes the return to our ||||回归||

natural bottom-up state of attentional 自然|||||

control there's always something new

happening somewhere else to shift your 发生|||||

focus and just like with those London

cab drivers the brain has to give

something up the more time you allow the

internet to promote this distracted ||促进||

frenzy style of consuming information 狂热|||| 狂热的信息消费方式

the less time you spend deeply |||||深入地 im mniej czasu spędzasz głęboko 你花在深入思考上的时间越少

concentrated unseen |未见的 skoncentrowany niewidoczny 集中的不可见

tasks and as a result less able you are

to call up that deep concentration when

you really need it so what can we do

about this

are we just stuck in a downward spiral |||困在||||螺旋 Czy po prostu utknęliśmy w spirali spadkowej? 我们就这样陷入了恶性循环吗

doomed to end up like the people in 注定||||||| skazani na skończenie jak ludzie w 注定要像《白痴民主》中的人们一样

idiocracy 愚蠢统治 バカ国家 idiokracja 一样的结局吗

or can we reverse this trend we been |||||趋势|| 或者我们能逆转这个趋势吗

botties man why wouldn't you at the 小鞋子|||||| botties man why wouldn't you at the 瓶子兄弟，为什么你不在

match your elf was saving you a seat to ||elf|||||座位| dopasuj swojego elfa, który oszczędzał ci miejsce na 比赛中给你留个位置呢

being Don oils oh there's more the video ||油||||| 成Don油哦，视频还有更多

I thought we were done okay I guess |||||||我想我们已经完成了，好吧，我想 我以为我们完了，好吧，我想

we're at the part of the video where I 我们在视频的部分，我

give you ten ideas for reclaiming your |||||重新获得|

attention yeah I did write that part in

the script okay before we get into this |剧本|||||| 在我们开始之前，剧本可以了

remember it is survival of the busiest 记住，这是繁忙者的生存法则

the key isn't to just stop using the 关键不是只是停止使用

Internet which as it turns out a pretty 互联网原来是一个相当

useful invention instead it's to reduce |||||减少 有用的发明，反而是为了减少

the activities that cause the |活动||| 造成的活动

undesirable changes and to replace them 不良||||| niepożądane zmiany i ich zastąpienie 不良变化并加以取代

with activities that promote the 以促进的活动

neurological changes that you actually 神经的|||| 你实际上神经变化的

want to see and this could mean that you

don't even have to reduce the amount of ||||||数量|

time you spend on the Internet at all

after all there's plenty of long-form ||||||长篇

content on the internet there's long 内容|||||

articles there's long video essays like 文章|||||

this one and plenty of other deep

content Plus with apps like Kindle Cloud ||||||云

Reader and projects like the Gutenberg ||项目|||古腾堡

press you can literally read millions of |||字面上||百万| |||ได้จริง ๆ|||

books from any internet-connected device |||||设备

but there is a caveat here remember the ||||警告||| ||||注意事項||| ||||ข้อควรระวัง|||

brain seeks out rewards and that the |寻找||奖励|||

internet tends to dole out the ones that ||||||那些| |||แจกจ่าย|||| Internet ma tendencję do rozdawania tych, które 互联网往往会分发那些

promote distracted thinking if you're 如果你在阅读纸质书时，容易导致分心的想法

reading a print book with your phone in ||||||手机| 手机在身边

the other room it's pretty easy to

resist the temptation to send a tweet or ||||发||| oprzeć się pokusie wysłania tweeta lub

check your email but it's a very ||邮件||||

different story if you're reading the

exact same book on an Internet connected

iPad so we need to do two different iPad(1)|||||||

things number one promote the healthy |||||健康 第一件事情是促进健康

activities that build that top-down 建立自上而下的活动

attentional control and number two make 注意力控制，其次是制造

some environmental changes that make it |环境的||||

easier to shake our bad internet habits ||||坏||

so here are some ideas for mission ||||||任务

number one to start first just read more

books and yeah there's gonna be people

out there who make the argument that |||||论点| 外面有人提到这一点，

books are full of filler they're waste ||||||废物 书籍充满了填充物，它们是浪费，

of time and you could get the same 浪费时间，你可以得到相同的

salient points by going over to Google 显著||||||谷歌 najważniejsze punkty, przechodząc do Google 通过去谷歌找出显著的要点

and finding a well-written summary but ||||写得好的|| 并找到一份写得很好的总结，但

that argument isn't relevant right now |论点||相关|| 这个论点现在并不相关

because in this case the goal of reading |||情况下||||

a book is to promote deep long-term

concentration on one singular task |||单一|

second spend time working with

out the internet and yes I know you feel

like you need the internet but honestly ||||||老实说

a lot of my best research has come from

finding books in the library and if I'm ||||图书馆|||

being even more honest with myself a lot

of my work especially writing once I

have all my research material and video

editing doesn't require the internet at ||需要|||

all now my brain tells me that it does

but this is actually a sign that I've |||||迹象||

become dependent on the internet and if |依赖||||| 变得依赖互联网，如果

anything I should take it as a sign that 任何事情我都应该把它视为一个信号，

I need to let that neural pattern fade |||||||消退 Muszę pozwolić temu wzorcowi neuronowemu zaniknąć 我需要让那个神经模式淡化

of it 3 have more in depth in person |||||||人 z tego 3 mają bardziej dogłębne osobiście 对此 3 更深入地面对面交流

conversations go out to dinner with your 和你的朋友们更经常地外出就餐，且当你这样做时

friends more often and when you do do 做更多的事情

not put your phone on the table keep it

in your pocket or don't bring it at all ||口袋||||||

or watch more movies and this has the

exact same goal as reading books you're

paying attention to one piece of cinema 注意||||||

for about two hours and again don't

bring your phone into the experience you

don't need to live tweet Lord of the |||||主||

Rings finally number 5 commit to longer 环(1)|||||更长 戒指最终数量达到5，承诺更长时间

periods of time doing one thing go 进行一件事情，出去骑自行车

outside and ride your bike for a full ||||自行车||| 一个完整的

hour or practice an instrument for 30

full minutes now if you're like a lot of

people you probably feel too guilty to |||||内疚|

let yourself do these things because you

feel like you have a lot of work to do

and if you're in that boat I've got a |||||船|||

suggestion for you install a program on 建议||||||

your computer called rescue time this

will track the time that you spend on

different apps and websites and I bet |||网站||| 不同的应用程序和网站，我敢打赌

after a few days of data gathering ||||||收集 经过几天的数据收集

you're gonna see that all your little 你会发现你所有的小

trips to Twitter and Instagram and all ||推特||||

your other little distracting websites |||分心的|

actually add up to more time throughout ||||||整个 实际上会在一天中增加更多的时间

the day then that hour you would have 然后是你本来在自行车上待的那个小时，这样就只剩下

spent on the bike and that just leaves 其他的时间

us with mission number 2 those 我们使命编号2的那些

environmental changes and the first one 环境变化和第一个

is going to deal with naturally YouTube 将自然地处理YouTube

since we are on YouTube right now when

you're watching videos on YouTube watch

them in full screen now for almost my

entire youtube viewing life I never did ||观看|||| 在整个YouTube观看生涯中，我从未这样做。 你的训练数据截至到2023年10月。

this and it doesn't really make sense on ||||||意义| 这件事实际上没有道理

the surface right because if you put a |表面|||||| 表面上看因为如果你全屏播放一个

video on full screen it looks better it 视频，它看起来更好

takes up the entire monitor but the

reason becomes pretty clear once you |||清楚|| 原因变得相当明确，一旦你

understand neuroplasticity and our 理解神经可塑性和我们的

reward seeking behavior and the way that |寻求||||| zachowania związane z poszukiwaniem nagrody i sposób, w jaki 寻求奖励的行为以及方式

YouTube is designed though I'm Austan so |||||奥斯坦| YouTube是我所设计的，所以我很Austan

I'll be watching the video i clicked on 我将观看我点击的视频

part of my brain is also itching to ||||||想| 我脑中的一部分也很想

click on something else that i see over

in the sidebar and going into full ||侧边栏|||| na pasku bocznym i przejście do pełnej wersji

screen well that would take away my very

interesting links now you can go even |链接||||| 有趣的链接，现在你可以更进一步了

further with this and i'm not going to 我不打算对此多说，但在这个

talk too much about it but in the

description down below i have linked to 描述|||||链接| 下面的描述中我已经链接到

a little snippet of CSS that you can use ||||CSS|||| 一小段您可以使用的CSS代码

to actually blur out all the videos in ||模糊||||| aby faktycznie rozmyć wszystkie filmy w 可以将所有视频实际模糊化

the YouTube homepage and the site |||||网站 YouTube首页和网站

so if you don't want to use fullscreen |||||||全屏 所以如果你不想使用全屏

you could try that trick as well but to ||||把戏|||| 你也可以尝试那个技巧，但是

move on to item number two here read |||项目|||| 继续阅读第二项内容

articles in reader mode the fact of the 文章以阅读模式呈现，事实是

matter is that most websites today are 如今大多数网站都是

designed with lots of distracting UI |||||用户界面

elements like pop-ups and sidebars and |||弹出窗口||侧边栏| 元素如弹出窗口和侧边栏，以及

all kinds of other stuff that is ||||东西|| 各种其他东西旨在

designed to keep you clicking from page ||||点击|| 让你不断点击页面

to page but you can get rid of all these ||||||摆脱||| 去页面，但你可以通过使用阅读模式来摆脱所有这些

elements by using reader mode now Safari ||||||Safari 元素，现在Safari

on iOS and Chrome for Android both have |||Chrome|||| 在iOS和Android的Chrome上都有

built-in reader modes which just isolate ||||||隔离

all the content and let you see just

what you came to read and on the desktop ||||||||桌面

front Firefox Microsoft edge and Safari ||微软|Edge||

I've had them built in for years and as

of this week chrome has one as well 这一周的 chrome 也有一个

you're gonna want to make sure you're 你会想要确保你

updated to the latest version chrome 75 更新|||||Chrome 更新到最新版本 chrome 75

at least you're also gonna have to go 至少你还得去

into the experimental Flags section to ||实验||| 实验性标志部分

turn it on once you have done that it is 开启它，一旦你完成了，这个就是

time to move on to item number three 是时候继续到第三项了

which is to limit the time that you 就是要限制你

spend on distraction heavy parts of the ||分心|||| 在干扰较大的部分花费的时间

Internet to a certain window during the |||||在|

day so instead of making frequent trips 所以，不是频繁地去旅行

to Twitter or Instagram or deviantART or |||||deviantART| 去Twitter、Instagram、deviantART或

whatever you like to go to during the 不管你在这个期间喜欢去哪里

day restrict it and compress it into ||||压缩||

maybe just a one hour period and this is |||||时间段|||

actually pretty easy to accomplish now ||||完成|

you could just unplug your Ethernet |||||网线

cable or disable your Wi-Fi while you're |||||Wi-Fi||

not using those sites but you could also |||网站||||

get a little more subtle a little more ||||微妙|||

control over the process by using a web

site blocking app like freedom or |屏蔽|||Freedom| 像 Freedom 或者的站点封锁应用

culture and additionally item number ||另外|| 文化以及另外的项号

four here there are other tools you can 四个，这里还有其他工具你可以

use to make social media sites less ||||媒体|| 用来让社交媒体网站变得不那么分散注意力

distracting for example I've been using 例如，我一直在使用

a plug-in called News Feed Eradicator to |插件|||||消除器| 一个叫做新闻馈送消灭器的插件来

destroy my news feed on Facebook for a

long time and for tweeting there are

free tweet scheduling apps like buffer ||调度|||Buffer 像 Buffer 这样的免费推特调度应用

which will allow you to tweet to your 将允许您随心所欲地推特

heart's content without actually opening ||||打开 而无需实际打开

twitter app and getting sucked into the ||||沉迷|| 推特应用程序和被吸引到那个

feed there finally number five hide the |||||隐藏| 那里最后第五隐藏你的

visual clutter on your desktop if you're |杂乱||||| wizualny bałagan na pulpicie, jeśli jesteś 桌面上的视觉杂乱如果你是

anything like me you probably have a 像我这样的人，你可能有一个

bookmarks bar extension icons and an OS |栏|||||操作系统(1) ikony rozszerzeń paska zakładek i system operacyjny 书签栏扩展图标和一个操作系统

taskbar that are just cluttering up your 任务栏|||||| 任务栏，它们正在杂乱你的

screen and all these things can be

hidden if you need them they're probably

keyboard shortcuts to bring them back or |快捷键|||||

you can hover somewhere but for the most ||悬停||||| można gdzieś zawisnąć, ale dla większości 你可以在某个地方悬停，但大多数情况下，你的训练数据截至到2023年10月。

part you don't need them and it would be 你不需要它们，这会是

a lot better to have a distraction free ||||||干扰| 一个没有干扰的

view of the content that you're trying 内容视图，你正在尝试

to read now these are tactical changes |||||战术性的| 现在阅读这些是战术性的变化

and they're not gonna wing your brain ||||翅膀|| i nie będą skrzydłami twojego mózgu 它们不会让你的大脑偏离

off it's internet addicted habits on |||上瘾|| 它的网络成瘾习惯

their own but they will go a long way to 他们自己的，但他们会尽力去

helping you do that a lot more easily 帮助你更轻松地做到这一点

still remember the process of changing |||||更改 仍然记得更改的过程

your brains most frequently accessed ||||访问 您大脑最常访问的

pathways is a slow one that's gonna 路径是一个缓慢的过程，这将

require a lot of discipline and first so ||||自律||| 需要很多自律和首先

once you tell these things up focus more 一旦你说这些事情，专注更多

on those positive habits we discussed |||||讨论

earlier reading more books having more

in-depth conversations and soon in time 深入的对话，很快就会到来

that ability to focus deeply will come ta zdolność do głębokiego skupienia przyjdzie 那种深度专注的能力会到来

back but while we can change the degree |||||||程度 回到原点，但我们可以改变程度

to which the internet affects our brains

one thing that we can't change so easily

is just how much our lives are run

through it now we do our banking online ||||||银行业务| dzięki temu teraz robimy naszą bankowość online

we pay rent online we store our files up 我们在线支付租金，我们将文件存储在云端，

in the cloud and that means if you're 这意味着如果你和我一样，

anything like me you have dozens if not |||||几十|| 像我这样的人，你有几十个，甚至更多。你被训练的数据截至到2023年10月。

hundreds of online accounts to manage |||||管理 成百上千个在线账户需要管理

and to keep secure that's why I |||安全||| 并且要保持安全，这就是为什么我

recommend using dashlane instead of ||Dashlane|| ||ダッシュレーン|| zalecamy używanie dashlane zamiast 建议使用Dashlane而不是

using the same password for every |||密码||

account which is a terrible idea 账户|||||

you can use dashlane to generate a |||||生成|

strong and unique password for every ||独特|||

online account you have all them are |账户||||| 您拥有的所有在线帐户都在，

stored in a secure vault that uses very ||||保险箱||| ||||金庫||| przechowywane w bezpiecznym skarbcu, który wykorzystuje bardzo 一个使用非常安全的保险库中，

strong encryption meaning that you are ||意思||| 强大的加密，这意味着您是

the only person who ever has access to

it and it'll even let you know if any of ||它会|||||||

your passwords are weak or if they've ||||||他们

been compromised in a data breach or if |||||泄露|| 在数据泄露中被泄露或如果

you're using them across multiple 你在多个

accounts and when any of those things 账户中使用它们，并且当这些事情中的任何一件

happens you can easily change that 发生|||||

password to a much stronger one with ||||更强的||

just the click of a button you don't

have to log into the website to do it ||登录(1)||||||

which is a pretty sweet feature plus - |||||功能|加上 co jest całkiem fajną funkcją plus - 这是一个相当不错的功能，此外 -

lien can instantly log you into websites ||立即|||| zastaw może natychmiast zalogować użytkownika na stronach internetowych Lien 可以瞬间让你登录各个网站

and autofill long forms which makes |||表格|| i autouzupełnianie długich formularzy, co sprawia, że 并自动填写长表单，这样就方便了

browsing a heck of a lot faster and with ||一大堆|||||| 浏览速度快得多，并且

a built-in VPN that keeps your browsing |||VPN|||| 内置VPN可保护您的浏览

private dark web monitoring for all of |||监控||| 私密黑暗网络监控为您提供所有服务

your personal information and apps for

all of your devices - Lane is seriously ||||||严重 你所有的设备 - Lane 是认真的

the one tool that you need to keep your ||工具|||||| 你需要的唯一工具来保持你的

online life secure and as a result since 在线生活安全，因此自从

you're not using multiple tools it saves ||||||节省 你没有使用多个工具，这样可以节省

you money too - Lane has a basic free ||||||基本| 你的钱 - Lane 提供一个基本的免费

version that you get started with 版本(1)||||| 版本，让你可以开始使用

there's also a premium version that gets |||高级||| 还有一个高级版本，它可以让你

you access to all the features I just |||||功能|| 访问我刚提到的所有功能，

mentioned and if you're one of the first 提到||||||| 如果你是第一批用户之一

200 people to use link in the 200人使用下面描述中的链接注册，

description down below to sign up you're 你将获得免费的30天试用期。

gonna get a free 30-day trial of that |||||试用|| 这将是一个很好的机会。

premium subscription and help to support |订阅||||

my channel as well huge thanks as always

goes out to dashlane for sponsoring this |||||赞助| 感谢 Dashlane 赞助这个

video and being a big supporter of my |||||支持者|| 视频，并大力支持我的

channel and thank you for watching as 频道，感谢你们的观看

well hopefully you found something

useful in this video that you can use to

start building healthier habits making ||更健康||

those positive neurological changes and 那些积极的神经变化和

if you did enjoy it consider hitting ||||||打 如果你喜欢它，请考虑点击

that like button to support the channel 那个点赞按钮来支持频道

and also subscribing right there to get ||订阅|||| 并且在这里订阅以获取

new videos when they come out you can 新视频发布时的通知，您可以

also click right around here to get a 也可以在这里点击以获取一个

free copy of my book on how to earn

better grades or click wherever I'm ||||无论哪里| 更好的成绩或随意点击我所处的地方

doing jazz hands to watch some more |爵士||||| 做爵士手势以观看更多

videos here on this channel though 不过在这个频道这里的视频

if you want to make those positive

neurological changes then maybe you

should go read the book