Blocking Phone Alerts For Just One Day Can Change Your Habits For Years

把手機提醒關閉一天，可以改變你未來幾年的行為習慣

Almost half of the participants in a study who were asked to switch off their phone notifications for a day said it was still influencing their habits two years later – so maybe dealing with your phone addiction isn't as difficult as you think.

即使已經過去2年了，超過一半的受試者依然聲稱他們的日常行為在受到這個實驗的影響——所以，與手機依賴癥作斗爭可能并沒有你想象的那么難。

Just a day away from the pings and buzzes can make a difference, say the researchers behind the new study.

主導這項研究的研究者說：即使只是離開這些提醒音一天，也能有非常大的效果。

They also found participants felt less distracted and more productive during the 24 hours of abstinence.

他們還發現：受試者在這24小時的節制期間感到更不容易分心、更有創造力了。

To begin with, Martin Pielot from telecommunications firm Telefónica in Spain, and Luz Rello of Carnegie Mellon University, wanted to extend their Do Not Disturb challenge across a whole week – but they couldn't find anyone to take part for that length of time.

西班牙移動通訊公司Telefonica的馬丁·皮埃羅和卡耐基梅隆大學的路茲·雷優本來想把這場實驗的長度設定為1周，但他們根本找不到愿意參加這么長時間的人。

"We just got empty, horrified stares," Pielot told Timothy Revell at New Scientist. "And so eventually we backed down to 24 hours."

“我們得到的只有那些人空洞、驚恐的眼神，”皮埃羅向《新科學家》的提摩西·雷沃說到，“所以我們最終縮短到24小時?！?/p>

Pielot and Rello found that the responses to a day away from alerts varied a lot: for people who didn't check their phones that much anyway, it wasn't such a big deal.

皮埃羅和雷優發現，對于把提醒音關閉一天這件事，大家的反映差別很大：對于那些本來就不怎么查看手機的人來說，這件事沒什么大不了的。

But for those whose friends, bosses, and co-workers expect prompt replies, the study brought on some extra stress and anxiety.

但對于那些經常需要立即回復朋友、老板、同事的人來說，這項實驗反而帶來了額外的壓力和焦慮。

Overall, the group of 30 volunteers reported feeling significantly less distracted and significantly more productive over the day.

總體來說，這30個志愿者回應說：在這一天中感到自己分心的次數顯著下降了、創造力顯著提高了。

For nine participants, the Do Not Disturb challenge brought on extra feelings of missing out on something, whether a message from a friend or a package delivery alert.

對于其中9名參與者而言，這項“請勿打擾”挑戰給他們平添了一種缺失感，不管他們缺失的是朋友的短信還是快遞到貨的提醒。

At the same time 11 participants reported feeling less stressed and more relaxed having switched their notifications off.

同時，另外11位參加者則說他們在關掉提醒之后感到壓力減輕，覺得更放松了。

The researchers noted two big factors at play – the potential stress of being interrupted by constant notifications, and the potential stress of missing out on something important, and the balance between those two varied from person to person.

研究人員發現這其中有2個關鍵因素在起作用——因為擔心不斷收到提醒而產生的潛在壓力，以及因為擔心錯過重要的事而產生的潛在壓力，而這兩者間的平衡關系對于每個人來說是不一樣的。

Participants were still allowed to look at their phones to see if an alert had come in, and sure enough the amount of phone checking ended up being higher than normal when alerts were switched off.

參加者還是被允許查看自己的手機的，結果很容易想到：他們查看手機的次數比不關提醒的時候更高了。

Another downside was that participants felt less connected to their social groups as a result of the Do Not Disturb challenge, so there's a lot to take in from the study: it shows how phone notifications interrupt and distract us, but also how they connect us to others and enable us to manage social expectations.

另一個負面效果是：由于這項“請勿打擾”挑戰，參加者覺得自己和自己的社交團體之間的聯系被削弱了，所以，我們能從這項研究當中學到不少東西：它不光顯示了手機提醒在不斷地打斷我們、讓我們分心，但同時也顯示了我們也在通過它們來與他人保持聯系并通過他們來管理自己身上的社交預期。

On top of all those findings, the researchers are keen to point out how the day off from phone alerts changed habits in the long term – 22 of the volunteers said they planned to modify their phone notification settings as a result of the Do Not Disturb challenge, and after two years 13 of them were still following through with the changes.

而除了這些發現以外，研究者主要想指出的是：這一天的“無提醒”時間從長期看能夠改變人的行為習慣——“請勿打擾”挑戰結束后，30位受試者中的22位表示會調整自己手機的提醒方式，而在2年后的今天，依舊有13位受試者保持了這個習慣。

Considering most people rarely touch their phone's notification settings, that's a high number.

考慮到有很多人從來不管自己手機的提醒設置，這個數字還是挺高的。

Blocking Phone Alerts For Just One Day Can Change Your Habits For Years

把手機提醒關閉一天，可以改變你未來幾年的行為習慣

Almost half of the participants in a study who were asked to switch off their phone notifications for a day said it was still influencing their habits two years later – so maybe dealing with your phone addiction isn't as difficult as you think.

即使已經過去2年了，超過一半的受試者依然聲稱他們的日常行為在受到這個實驗的影響——所以，與手機依賴癥作斗爭可能并沒有你想象的那么難。

Just a day away from the pings and buzzes can make a difference, say the researchers behind the new study.

主導這項研究的研究者說：即使只是離開這些提醒音一天，也能有非常大的效果。

They also found participants felt less distracted and more productive during the 24 hours of abstinence.

他們還發現：受試者在這24小時的節制期間感到更不容易分心、更有創造力了。

To begin with, Martin Pielot from telecommunications firm Telefónica in Spain, and Luz Rello of Carnegie Mellon University, wanted to extend their Do Not Disturb challenge across a whole week – but they couldn't find anyone to take part for that length of time.

西班牙移動通訊公司Telefonica的馬丁·皮埃羅和卡耐基梅隆大學的路茲·雷優本來想把這場實驗的長度設定為1周，但他們根本找不到愿意參加這么長時間的人。

"We just got empty, horrified stares," Pielot told Timothy Revell at New Scientist. "And so eventually we backed down to 24 hours."

“我們得到的只有那些人空洞、驚恐的眼神，”皮埃羅向《新科學家》的提摩西·雷沃說到，“所以我們最終縮短到24小時。”

Pielot and Rello found that the responses to a day away from alerts varied a lot: for people who didn't check their phones that much anyway, it wasn't such a big deal.

皮埃羅和雷優發現，對于把提醒音關閉一天這件事，大家的反映差別很大：對于那些本來就不怎么查看手機的人來說，這件事沒什么大不了的。

But for those whose friends, bosses, and co-workers expect prompt replies, the study brought on some extra stress and anxiety.

但對于那些經常需要立即回復朋友、老板、同事的人來說，這項實驗反而帶來了額外的壓力和焦慮。

Overall, the group of 30 volunteers reported feeling significantly less distracted and significantly more productive over the day.

總體來說，這30個志愿者回應說：在這一天中感到自己分心的次數顯著下降了、創造力顯著提高了。

For nine participants, the Do Not Disturb challenge brought on extra feelings of missing out on something, whether a message from a friend or a package delivery alert.

對于其中9名參與者而言，這項“請勿打擾”挑戰給他們平添了一種缺失感，不管他們缺失的是朋友的短信還是快遞到貨的提醒。

At the same time 11 participants reported feeling less stressed and more relaxed having switched their notifications off.

同時，另外11位參加者則說他們在關掉提醒之后感到壓力減輕，覺得更放松了。

The researchers noted two big factors at play – the potential stress of being interrupted by constant notifications, and the potential stress of missing out on something important, and the balance between those two varied from person to person.

研究人員發現這其中有2個關鍵因素在起作用——因為擔心不斷收到提醒而產生的潛在壓力，以及因為擔心錯過重要的事而產生的潛在壓力，而這兩者間的平衡關系對于每個人來說是不一樣的。

Participants were still allowed to look at their phones to see if an alert had come in, and sure enough the amount of phone checking ended up being higher than normal when alerts were switched off.

參加者還是被允許查看自己的手機的，結果很容易想到：他們查看手機的次數比不關提醒的時候更高了。

Another downside was that participants felt less connected to their social groups as a result of the Do Not Disturb challenge, so there's a lot to take in from the study: it shows how phone notifications interrupt and distract us, but also how they connect us to others and enable us to manage social expectations.

另一個負面效果是：由于這項“請勿打擾”挑戰，參加者覺得自己和自己的社交團體之間的聯系被削弱了，所以，我們能從這項研究當中學到不少東西：它不光顯示了手機提醒在不斷地打斷我們、讓我們分心，但同時也顯示了我們也在通過它們來與他人保持聯系并通過他們來管理自己身上的社交預期。

On top of all those findings, the researchers are keen to point out how the day off from phone alerts changed habits in the long term – 22 of the volunteers said they planned to modify their phone notification settings as a result of the Do Not Disturb challenge, and after two years 13 of them were still following through with the changes.

而除了這些發現以外，研究者主要想指出的是：這一天的“無提醒”時間從長期看能夠改變人的行為習慣——“請勿打擾”挑戰結束后，30位受試者中的22位表示會調整自己手機的提醒方式，而在2年后的今天，依舊有13位受試者保持了這個習慣。

Considering most people rarely touch their phone's notification settings, that's a high number.

考慮到有很多人從來不管自己手機的提醒設置，這個數字還是挺高的。