★ What Is “Phubbing”？

什么是低頭癥？

Cell phones are a very valuable techno-

logy that has changed fundamentally2 the way we communicate and get information. But as with anything good， too much of it can lead to problems. A growing body of research is highlighting the various disadvantages of overusing cell phones and other mobile devices， including the fact that all this communication technology is actually pulling us farther apart and negatively affecting our interpersonal relationships.

手機是一種非常寶貴的技術，從根本上改變了我們的溝通和獲取信息的方式。但正如任何好的東西一樣，如果太多了也可能引發(fā)各種問題。越來越多的研究顯示過度使用手機和其他移動設備的害處，其中包括這樣一個真相，那就是所有這些通信技術實際上是把我們分隔得更遠，并對我們的人際關系產(chǎn)生了負面影響。

One increasingly look downside to constantly being attached3 to a cell phone is phubbing， or phone snubbing4， a trend that is unfortunately on the rise. Phubbing is basically defined as looking at a cell phone rather than interacting with the person you are with.

一個人越來越喜歡低著頭并且總是依賴手機就叫做“低頭癥”，即手機造成的冷落。不幸的是，這種傾向正呈現(xiàn)不斷上升的趨勢。低頭癥的基本定義是：盯著手機而不是同和你在一起的人交流。

★ The Cost of Overusing Your Cell Phone and Phubbing

過度使用手機和低頭癥的危害

◆It takes away from other things.

它讓你無暇顧及其他。

Research shows that many people often lose track of time when theyre on their cell phones （understandable considering how many things we can do on these devices， from checking news and sports scores to seeing what friends are posting on social media sites， not to mention getting email and so on）. When you spend time on the phone， you have that much less time to spend fully engaging and giving your attention to your families.

研究表明，在玩手機的時候，許多人經(jīng)常忘記時間（可以理解，在手機上有多少事情可以做，從檢索新聞和體育成績，到翻看朋友們在社交媒體網(wǎng)站上發(fā)的帖子，更不用說接收電子郵件之類）。當你用手機的時候，你就沒有那么多的時間充分參與和將你的注意力放到你的家人身上了。

◆It is addictive.

它令人上癮。

Research shows that smartphones are powerful mind and mood altering5 devices that can be as addictive6 as， say， gambling7.

研究表明，智能手機是強大的改變精神和情緒的設備，可以像賭博一樣讓人上癮。

◆Its just plain rude.

這純粹是沒禮貌。

Pulling out your cell phone at the dinner table or in the middle of a conversation is just bad cell phone manner. Unless theres an urgent matter you need to hear about， there is no reason to keep your phone at hand when you are with other people.

在餐桌上或者談話中途拿出手機是一種不禮貌的行為。除非有緊急的事情你需要接聽電話，否則在與其他人在一起的時候沒有任何理由把手機攥在手里。

◆Kids will learn from your cell phone behavior.

孩子們會學習你的手機行為。

The other thing to consider when youre a parent who is constantly connected to her phone is the fact that kids learn by watching what we do. Even young children， more of whom are getting cell phones at younger ages， are likely to pick up on the way a parent might engage in phubbing and adopt that behavior.

要考慮的另一件事是如果你是一個經(jīng)常玩手機的家長，孩子們會通過看我們做什么來模仿。即使是年幼的孩子，更多的是在很小的時候就有手機的孩子，可能會模仿父母低頭癥的行為。

◆The time you spend comes at a great cost.

你花在手機上的時間讓你付出了巨大代價。

Cell phones have changed the way we interact with each other and have cut down the time we may spend being creative. For every minute of time spent on your phone， there is a cost： The negative impact of having less time for important things in your life such as sleep， leisure time， work， and family time.

手機已經(jīng)改變了我們的人際交往方式，減少了我們可以用來創(chuàng)新的時間?；ㄔ谑謾C上的每一分鐘，都是有代價的：負面的影響在于減少了你花在生活中一些重要的事情的時間，如睡眠、休閑、工作、陪伴家人。

★ Control Your Cell Phone Use and Stop Phubbing.

控制你的手機使用，不要繼續(xù)當?shù)皖^族。

Its time to control your cell phone use and stop phubbing. Be honest and assess how much you use the phone and how you use it.

是時候控制你的手機使用和停止當?shù)皖^族了！誠實地評估你使用手機的多少以及使用方式。

Do what you need to do and then put it down. We all have times when we need to check the phone for an important message from work or a family member. If you need to check messages， do it and get off—dont linger8 and play games.

做你需要做的，然后放下手機。當我們需要檢查手機里來自工作或家庭成員的重要信息時，我們都有時間。如果你需要查看信息，那么去查看吧，然后停下——不要繼續(xù)流連手機玩游戲。

Set clear time boundaries for when you and other family members cannot use the phone. And never allow kids to take phones into the bedroom， and practice this habit yourself. Set a firm rule of no phones at the dinner table. Dinnertime is an especially important occasion for families to catch up with each other and talk about their day. Studies show that regular family dinners are linked with a wide variety of benefits for kids， including better grades and so on.

設置明確的你和其他家庭成員不能使用手機的時間界限。而且永遠不要讓孩子把手機帶進臥室，并且自己也要養(yǎng)成這個習慣。要在餐桌上定下一個堅定的禁止玩手機的規(guī)矩。餐桌時間是家庭相互交流和分享他們的一天的特別重要的場合。研究表明，有規(guī)律的家庭聚餐對孩子有多種好處，包括更好的成績等。

Dont use your cell phone as an alarm clock. Speaking of cell phones in the bedroom， if you use the alarm clock function on your smart phone to wake you up in the morning， stop. You dont need a six-hundred dollar alarm clock. Buy an alarm clock and get the cell phone out of your bedroom.

不要把你的手機當鬧鐘。說起臥室里的手機，如果你在早上使用你的智能手機上的鬧鐘功能叫你起床，請立即停止這種行為。你可不需要一個六百美元的鬧鐘。去買一個鬧鐘，把手機從你的臥室里拿出來。

Dont use your phone at least an hour before bed. This is an important good sleep habit tip to keep in mind for yourself as well as your child. Research shows that electronic screens provide stimulation that can interfere with falling asleep and staying asleep.

不要在睡前至少一個小時內使用你的手機。這是一個需要你和你的孩子都謹記在心的重要的睡眠好習慣。研究表明，電子屏幕的刺激會干擾人們的入睡和睡眠質量。

If you feel that youve lost control of your cell phone use and that its interfering with your work performance or personal relationships， ask a mental-health professional9 for help.

如果你覺得你已經(jīng)失去了對手機使用的控制，它影響了你的工作表現(xiàn)或人際關系，請向心理健康專業(yè)人士尋求幫助吧。