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Every day you find more news stories claiming how millennials are apparently doing it all wrong.
你每天都會發現，更多的新聞報道聲稱“千禧一代”的做法顯然大錯特錯。
They're killing industries, they're narcissistic, and they're addicted to their phones!
他們在扼殺工業，他們自戀，他們沉迷于手機！
But most of these claims aren't all they're cracked up to be.
但大多數報道都言過其實。
Like, for one, is a phone even something you can be addicted to?
舉例來說，手機能讓你上癮嗎？
It's not like you're literally shooting it into your veins.
這并不是說你真的把它射進了血管里。
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!
你只是有點兒...等等，你在做什么？把它拿開！
Turns out that psychologists think you can be addicted to things that aren't chemical substances.
事實證明，心理學家認為你可能會對那些非化學物質上癮。
This is called a behavioral addiction, and it can do similar things to your brain,
這被稱為行為成癮，它會對人腦產生類似的效果，
leading to similar types of habits and behaviors.
產生類似的習慣和行為類型。
Still, there's some disagreement over whether your phone or the internet can actually become one of those addictions.
不過，對于手機或網絡是否真的成癮，人們還存在一些分歧。
A black-and-white label probably won't cut it.
我們不能簡單的一概而論。
When most people talk about "addiction", the first thing they think of is a physical addiction.
大多數人在談論“上癮”時，首先想到的是身體上癮。
That's usually the term for when we know exactly how a chemical interacts with your neurons, like nicotine in cigarettes.
我們在確切知道一種化學物質，如香煙里的尼古丁如何與你的神經元相互作用時，通常會用到這一名詞。
These addictions aren't just about the good feelings someone gets.
上癮不僅能讓人們獲得好心情。
They're also about things like tolerance and withdrawal,
還讓我們經歷如忍受折磨和戒癮等事情，
thinking about the substance a lot, feeling out of control, and getting in conflicts with others about their use.
人們經常想到某物，感覺失去控制，并為了它們的使用與他人發生沖突。
But those effects and behaviors aren't exclusive to physical addictions.
但這些影響和行為不是身體上癮獨有的。
They can happen even without a chemical substance, too, and that's a "behavioral addiction".
即使沒有化學物質也會上癮，這被稱為“行為成癮”。
The DSM, which clinicians use to guide their diagnoses,
臨床醫生指導診斷用得設計標準手冊（DSM）
even officially lists one of these: gambling addiction.
甚至正式列出了一種上癮：賭博成癮。
These addictions happen because how you perceive and interpret things,
這些上癮源于你對事物認知與理解的方式，
like winning some cash from a slot machine, can change what neurotransmitters are flowing in your brain.
比如從老虎機里贏錢，能改變大腦中神經遞質的流動。
They can activate dopamine pathways that are associated with good feelings
它們能激活與良好感覺相關的多巴胺通路，
and seeking out more of those rewards.
并尋求更多這種回報。
And conceivably, those things could eventually become an addiction just like nicotine.
可以想象，這些東西最終會成為尼古丁一樣的癮。
But where do phones fall in all of this?
但是，手機與上癮有什么關聯呢？
Well, right now, the DSM does recognize behavioral addictions,
現在，DSM確實承認了行為上癮，
but they don't name phones or internet use specifically.
但還沒有明確地命名手機或網絡使用。
The closest they get is mentioning that "internet gaming" needs more research.
他們最接近的是提到“網絡游戲”需要更多研究。
So, officially-speaking, you can't be addicted to your phone. At least not right now.
所以，從官方角度來說，你不能說手機成癮，至少現在不是說。
Still, that doesn't mean it's case-closed.
但這不意味著它就結束了。
Phone addiction might not be officially diagnosable,
手機成癮可能無法被正式診斷，
but phones do check off some of the boxes on the list for behavioral addictions.
但它確實位列行為上癮之列。
For instance, they and the social connections they provide definitely alter people's moods,
例如，它們和它們提供的社會關系絕對會改變人們的情緒，
and many people spend a lot of the day thinking about them.
很多人長時間想著它們。
They're also great at triggering the release of dopamine.
它們也很擅長觸發多巴胺的釋放。
In fact, notifications from your phone are kind of the optimal dopamine trigger.
事實上，你手機上的通知是多巴胺的最佳觸發點。
We know from other research that if you want to get someone to do something a lot,
我們從其他研究中知道，如果你想讓某人做很多事情，
you shouldn't reward them every time they do it.
你不應該每次都獎勵他們。
The rewards should also be kind of random.
獎勵應該是隨機的。
This is called intermittent reinforcement.
這叫做間斷強化。
Thanks to studies done in mice and rats, whose brains work kinda like ours,
多虧了在與人腦類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.
我們知道了它會導致你大腦的獎勵中心釋放出最多的多巴胺。
And it's the same kind of reinforcement you get from your social media notifications, too.
它與你從社交媒體通知中得到的強化相同。
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.
僅僅是每隔一段時間看到一個標志著你從迷戀中獲得愛情表白的紅色圖標，或者是有趣視頻。
But that's enough to keep you frequently checking your phone throughout the day, just in case.
就能讓你一整天都查看手機，以防萬一。
Scientists can track your phone's influence on your brain in other ways, too.
科學家也可以通過其他方式追蹤手機對大腦的影響。
For example, one of your brain's reward centers, called the nucleus accumbens,
例如，大腦中一個叫做伏核的獎勵中心
activates in response to things like food and sex.
能激活對食物和性等事物的反應。
But it also activates in response to social rewards,
它也會對社會獎勵
like an increase in status or positive feedback from your friends.
比如地位提升或從朋友那里獲得的積極反饋產生反應。
In one fMRI study of 31 young adults,
一項針對31名年輕人的功能磁共振成像研究表明
how much they used social media was actually correlated with
他們使用社交媒體的次數確實與
how big of a response their nucleus accumbens showed to social rewards.
伏核對社會獎勵的反應大小有關。
So all that to say, being attached to your phone can kind of seem like an addiction.
所以說，沉迷于手機似乎是一種癮，
But for some of those other checkboxes of a behavioral addiction,
但是對于行為上癮的其他表現
like tolerance, withdrawal, and loss of control, the evidence is weaker that phones fit the bill.
比如忍受折磨、戒癮與失控感，證據表明手機不達標。
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，人們說沒有手機時他們感到不舒服，
which sounds kind of like withdrawal.
這聽起來有點兒像戒癮。
But that's a hard case to make about a device that can also provide literal security and safety.
但一個設備也能提供安全感很難做到。
Like, phones make sure you always have a way to reach someone if there's an emergency.
比如，手機會確保你在遇到緊急情況時有辦法找人。
So when it comes to phone use, "addiction" isn't necessarily the best word.
所以說到手機使用，用上癮來形容不一定合適。
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.
還有一點兒，我們不能對它蓋棺定論。
All we can say is that, in some cases, it does look a lot like a behavioral addiction.
我們只能說，在某些情況下，它看起來確實很像行為成癮。
But no matter what you call it, there's still some evidence that constantly checking your phone isn't great for you.
但不管你怎么稱呼它，仍有一些證據表明，不停查看手機對你有害。
Several studies have been done on "self-reported" phone addiction,
研究人員做了幾項關于手機成癮“自我報告”的研究，
asking people how much they use their phone and how it affects their mood and work.
詢問人們使用手機的頻率以及它是如何影響情緒和工作的。
One study like this surveyed 293 college students
一項研究調查了293名大學生，
and found that self-reported addiction was associated with higher levels of stress, and lower life satisfaction.
他們發現，自我報告上的成癮與較高的壓力水平和較低的生活滿意度有關。
Other studies like it also found self-reported addiction
其他類似的研究也發現，自我報告上的成癮
was associated with lower GPAs, higher anxiety, and more reported neurotic traits.
與較低的平均成績、更高水平的焦慮以及更多報道神經質特質有關。
Admittedly, this kind of research is just correlational, and there are a lot of confounding variables.
無可否認，這種研究是相互關聯的，有很多混淆變量。
Like, these results could happen because, say, more stressed people turn to their phones for relief.
例如，有這種結果是因為更多有壓力的人求助于手機來解壓。
These responses also might depend not just on how much you use your phone,
這些反應也可能不僅取決于你使用手機的次數，
but also on what you're doing with it.
還與你的用途有關。
For example, other studies show that using social networks a lot can improve your well-being...
比如，其他研究表明，大量使用社交網絡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.
但前提是你要用它們來增加你與現實生活中認識的人的聯系。
Passively scrolling through posts probably won't create the same effect.
被動地瀏覽帖子可能不會產生同樣的效果。
At the end of the day, behavioral addictions are totally real,
在一天結束的時候，行為上癮完全是真的，
but our relationships with our phones are probably more complex than that.
但我們與手機的關系可能比這更復雜。
And, honestly, the software and technology in our devices changes so rapidly
而且老實說，我們設備中的軟件和技術變化得如此之快，
that its effects on our behaviors and brains are going to change, too.
它對我們行為與大腦的影響也在改變。
Let's hope the science can keep up!
希望我們能跟上科學！
And in the meantime, it's probably okay to take a break from your phone every now and again.
與此同時，時不時地放下手機休息一下也好。
Thanks for watching this episode of SciShow Psych!
感謝您收看本期的心理科學秀！
Unsurprisingly, there's been a ton of research on phones and digital screens in the past few years,
毋庸置疑，在過去的幾年里，人們對手機和數字屏幕進行了大量的研究，
and not just on young adults.
不僅僅是對年輕人的研究，
There have also been studies about whether or not digital screens can affect child development.
也有關于數字屏幕是否會影響兒童發展的研究。
If you'd like to learn more, you can watch our video where I explain the research all about it.
如果你想了解更多內容，你可以觀看我們的視頻，在那里我會解釋所有關于它的研究。
