You used to be able to read a book for an hour and你过去能连续读一小时书。
now you can't even get through one paragraph现在你甚至读不完一个段落
without checking your phone.而不查看手机。
You used to have actual thoughts,你过去有真正的想法。
your own thoughts and now it feels like half of what comes out of your你自己的思想，而现在感觉你所说的一半
mouth is something that you saw on a real three days ago.嘴巴是你三天前在真实生活中看到的东西。
If this sounds familiar,如果这听起来很熟悉。
this video is for you because scrolling is actually doing something super dangerous to our ability to think.这个视频就是为你准备的，因为刷屏实际上对我们的思考能力造成了极其危险的影响。
And I want to walk you through what's actually happening.我想带你了解实际发生了什么。
And then I'm going to share five things I do instead that have completely changed how my brain feels.然后我会分享我做的五件事，这些事完全改变了我大脑的感觉。
If you're new here, welcome.如果你是新来的，欢迎你。
My name is Veronica.我叫维罗妮卡。
And on this channel, I talk a lot about nervous system regulation, your attention, your focus and dopamine.在这个频道上，我经常谈论神经系统调节、你的注意力、你的专注力以及多巴胺。
I actually have a free guide called your nervous system reset that pairs really well with today's video.我实际上有一个免费的指南，叫做“你的神经系统重置”，它和今天的视频非常搭配。
If you want to check it out, I'll leave the link in the description.如果你想看看，我会把链接留在描述里。
Alright, so let's begin with part one and talk about what's actually happening to your brain.好的，那么让我们从第一部分开始，谈谈你的大脑到底发生了什么。
Why it feels like your attention span is gone and you can't think of anything original anymore.为什么感觉你的注意力持续时间消失了，而且再也想不出任何原创的东西了。
The answer is, the network that produces original thinking is literally offline.答案是，产生原创思维的神经网络实际上处于离线状态。
There's a part of your brain called the default mode network.你大脑中有一个部分叫做默认模式网络。
And this is the part that comes online when you're not doing anything,而这就是当你什么都不做时启动的部分。
when you're staring at a window, when you're当你凝视窗外时，当你
enjoying your morning coffee without being on your phone.享受早晨的咖啡，而不看手机。
When you're walking somewhere当你走路去某个地方时
and just looking around, taking in all the nature, I know it sounds like the boarding part只是四处看看，欣赏所有的自然风光，我知道这听起来像是大脑的登机部分
of the brain, but it's actually really important, because that's where original thinking happens.但事实上这非常重要，因为那是原创思维产生的地方。
this network only turns on when you're unstimulated,这个网络只在你没有受到刺激时才会启动。
when you're not using social media, when you're not当你没有使用社交媒体时，当你没有
The second you try to fill every single gap with input, it just shuts off.你试图用输入填满每一个空隙的那一刻，它就会关闭。
So if you fill every single quiet moment of your day with scrolling, this network never gets to come online.所以，如果你用刷手机填满一天中每一个安静的瞬间，这个网络就永远无法上线。
And this network is often offline for so many of us because our dopamine has been recalibrated.这个网络对我们很多人来说经常处于离线状态，因为我们的多巴胺已经被重新校准了。
There's this amazing book called Dopamine Nation by Dr. Anna Lemke.有一本很棒的书叫《多巴胺国度》，作者是安娜·伦克博士。
And I highly recommend this book to all of you guys.我强烈推荐这本书给你们所有人。
Anna Lemke describes how modern life messes with our reward system, with our dopamine.安娜·莱姆克描述了现代生活如何扰乱我们的奖励系统，以及我们的多巴胺系统。
And her research shows that if you flat your brain with constant high dopamine inputs like scrolling,她的研究表明，如果你用持续的高多巴胺输入（比如刷屏）来使大脑变得平淡。
social media, sugar, anything社交媒体、糖、任何东西
that gives you a quick hit, your brain tries to compensate.那些能给你快速刺激的东西，你的大脑会试图补偿。
And the result is that your baseline drops below the level that you started with.结果就是你的基线水平降到了你开始时的水平以下。
Things that used to feel good in the past like过去感觉很好的事情，比如
a slow walk in your neighborhood.在小区里慢慢散步。
or a conversation with a friend where no one is getting distracted by their phones,或者和朋友聊天时没有人被手机分心。
all of that now feels flat现在这一切都感觉平淡无味
because something is missing.因为缺少了些什么。
Quick dopamine hits are missing and anything that快速的多巴胺刺激消失了，任何需要
requires friction to be interesting and需要摩擦才能变得有趣和
rewarding like reading this有回报的事情，比如读这本
full book or learning a new skill All of that starts to feel unbearable.完整的书或学习一项新技能，所有这些都开始变得难以忍受。
Not because it actually is, but because your brain has been recalibrated.不是因为事情本身如此，而是因为你的大脑已经被重新校准了。
And those small simple things just don't give you the same hit.而那些简单的小事就是无法给你同样的快感。
They're not as interesting anymore.它们不再那么有趣了。
And they also require so much friction to get started and to continue.而且它们需要很大的阻力才能开始并继续下去。
Like scrolling on TikTok is so much easier than比如刷TikTok比这容易得多，
reading this full book.读完整本书。
It requires hours and hours of concentration它需要数小时的专注。
and, you know, sitting down and actually focusing on the words and understanding all of the main lessons.而且，你知道的，坐下来真正专注于文字并理解所有主要课程。
And the most important thing I learned from this book is that我从这本书中学到的最重要的事情是
it actually takes around four weeks of pulling back实际上需要大约四周的时间来减少
from all of those high dopamine activities to reset your baseline.从所有那些高多巴胺活动中恢复你的基准线。
Not three days, not a weekend dopamine detox. 4 weeks.不是三天，也不是一个周末的多巴胺排毒。是四周。
And most people who try to cut back actually give up on day 5,而大多数试图减少（使用）的人实际上在第五天就放弃了。
right when it's about to actually start就在它即将真正开始的时候
So if you're trying to use your phone less right now and at the beginning it feels weird,所以，如果你现在正试图少用手机，而在开始时感觉很奇怪。
boring, unusual, you无聊，不寻常。
probably have to wait 4 weeks to actually notice a significant improvement.可能得等四周才能真正注意到显著的改善。
Also in the past, what I would often say is that when I am scrolling, I am resting.另外在过去，我经常说的是，当我刷手机时，我是在休息。
It's how I am rewarding myself for a day of, you know, hard work, doing something working.这就是我奖励自己一天辛苦工作的方式，你知道的，做点有用的事。
And so now I just want to scroll for a network.所以现在我只想为了网络而刷屏。
But now I realize that in my case, and I think that's the case for most people, scrolling is investing.但现在我意识到，就我而言，而且我认为对大多数人来说也是如此，刷手机其实是一种投资。
It's actually keeping you in freeze.它实际上让你陷入停滞状态。
You open the app, you zone out for an hour, and you tell yourself that you are decompressing.你打开应用，走神了一个小时，然后告诉自己你是在放松。
But somehow you get up feeling worse than when you started.但不知怎的，你起身时感觉比开始时更糟。
You feel heavier, you feel numb, you feel so much more tired than in the very beginning.你感到更沉重，感到麻木，感到比一开始疲惫得多。
And I want to show you guys this framework in neuroscience called the polyvagal theory.我想向你们展示神经科学中一个叫做多迷走神经理论的框架。
It was developed by doctors Stephen Porges and it basically says that your nervous system has three states.它由斯蒂芬·波尔格斯博士提出，基本上是说你的神经系统有三种状态。
There is safety right here when you're feeling calm, alert, present.当你感到平静、警觉、专注时，这里就是安全状态。
There is firefly when you're feeling anxious, activated and tense.当你感到焦虑、激动和紧张时，就是火萤状态。
And there is freeze.还有冻结反应。
When your body feels so overwhelmed, then it just shuts down.当你的身体感到不堪重负时，它就会直接关闭。
You go numb, you check out and time disappears.你变得麻木，你走神了，时间也消失了。
And that's exactly how I feel when I scroll on social media for hours and hours.而这正是我在社交媒体上刷上好几个小时时的感受。
Rest, good quality rest that actually makes you feel restful.休息，真正让你感到放松的高质量休息。
can only happen in this safety zone.只能发生在这个安全区域内。
But scrolling doesn't put you on safety.但刷屏并不会让你处于安全状态。
Depending on how you feel,取决于你的感受。
it can either put you in fight or flight, it can make you feel very angry它可能让你进入战斗或逃跑模式，也可能让你感到非常愤怒。
This is something that happens to me all the time.这是经常发生在我身上的事情。
And so if we connected back to your default mode network,所以如果我们回到你的默认模式网络。
that part of your brain can only turn on when你大脑的那部分只有在……时才能启动
you're in safety.你处于安全状态。
Your original creative thinking happens when this network is online.你最初的创造性思维发生在这个网络在线的时候。
Obviously not when you're on freeze.显然不是当你处于冻结状态的时候。
And so when I learned all of that,所以当我了解到所有这些之后。
that's how I started noticing that, okay, when I scroll, I feel like这就是我开始注意到，好吧，当我滚动时，我感觉就像
That prevents me from truly resting and that also prevents me from thinking clearly,这阻止了我真正地休息，也阻止了我清晰地思考。
from having all of those从拥有所有这些
originally creative thoughts.原本有创意的想法。
It's a double loss.这是一个双重损失。
You don't get the rest you came for and you don't get your thoughts back either.你得不到你想要的休息，也找不回你的想法。
Now in part two, let's talk about what I do instead, to actually teach myself to think again.现在在第二部分，我们来谈谈我实际上做了什么来重新教会自己思考。
The first thing I do is I read out loud.我做的第一件事就是大声朗读。
When you read silently, especially after years of scrolling, your eyes just skim.当你默读时，尤其是在多年刷屏之后，你的眼睛只是扫视。
You're reading a book the same way you're reading the comments on TikTok, fast,你读一本书的方式和你读TikTok上的评论一样，快速。
surface level looking for the next thing.停留在表面，寻找下一个东西。
But I noticed for myself that when I read out loud, that actually allows me to slow down.但我自己注意到，当我大声朗读时，这实际上能让我慢下来。
So I have two strategies.所以我有两个策略。
The first one is reading out loud.第一个是大声朗读。
And the second one is reading while listening to the audiobook because第二个是边听有声书边阅读。
this strategy works really great for me as well.这个策略对我来说也非常有效。
hearing my own voice or maybe an audiobook is very effective for me because my brain听到自己的声音或者有声书对我来说非常有效，因为我的大脑
registers that very differently from passive reading and以与被动阅读非常不同的方式处理
it also helps me take my focus back if它还能帮助我重新集中注意力，如果
I feel like okay right now I'm distracted that is okay because我觉得，好吧，现在我心不在焉，这没关系。
again in the past I always felt like it was so再说，过去我总觉得它太
easy for me to read like 50对我来说很容易读，比如50
But now, sometimes, I feel like my attention and my focus are really struggling.但现在，有时候，我觉得我的注意力和专注力真的很挣扎。
And I need something to actually help me come back to the present moment.我需要一些东西来真正帮助我回到当下。
So I either start reading out loud or I just listen to an audiobook while reading at the same time.所以我要么开始大声朗读，要么在阅读的同时听有声书。
The second thing I do is I keep something in my hands.我做的第二件事是手里拿着点东西。
So it can be something super simple.所以它可以是非常简单的东西。
Like I think I told you guys in one of my previous videos that I always have a就像我想我在之前的一个视频里告诉过你们，我总是有一个
notebook on my desk.笔记本在我的桌子上。
Just like this, so that if I have an idea,就像这样，这样如果我有一个想法。
I want to doodle something,我想涂鸦点什么。
I can always use my notebook我总可以用我的笔记本
instead of picking up my phone.而不是拿起我的手机。
Because the thing is, for many of us, the action of picking up our phones is already a habit.因为问题是，对我们许多人来说，拿起手机这个动作已经是一种习惯。
You know, just like, holding your phone, picking it up every three minutes, it's a habit.你知道，就像，拿着手机，每三分钟就拿起它，这是一种习惯。
And so, instead of just, okay, now I'm not gonna do anything,所以，与其只是说，好吧，现在我什么都不做。
I'm not gonna hold anything in my hands, That's我手里什么都不拿，那
often pretty hard, so what I propose instead is replacing it with something else.通常很难，所以我建议的做法是用别的东西来代替它。
So on my desk I have my notebook.所以我的桌子上放着我的笔记本。
my lip balms that I really like to play with because they have these cute little attachments that我的润唇膏，我真的很喜欢玩它们，因为它们有这些可爱的小配件。
allow me to hook them onto my bag.让我可以把它们挂在我的包上。
but usually I just keep them on my desk and so if但通常我只是把它们放在桌子上，所以如果
I feel like I want to just, you know,我感觉我想，你知道的。
touch something, hold something in my hands, I do that.触摸一些东西，手里拿着一些东西，我就这么做。
Some other ideas that其他一些想法。
I can give you guys here is you can use a Rubik's Cube or maybe like a我可以给你们一些建议，你们可以用魔方或者像
I think they're called Worry Beats.我想它们叫做“焦虑节拍”。
Like something that you can hold in your hands because就像你可以握在手里的东西。
the idea here is not to tell you that okay now这里的想法不是要告诉你，好了现在
you don't need to, you know, hold anything.你不需要，你知道的，握住任何东西。
just like sit like this all day and that's it.就像这样整天坐着，就这样。
All of these things are helping you to need something different, something other than your phone.所有这些都在帮助你需求一些不同的东西，一些除了手机之外的东西。
Because a huge part of why we even scroll isn't the content, it's the motion,因为我们刷屏的一个很大原因并不是内容，而是那个动作。
it's having something in your hands.而是手里拿着东西。
So replacing it with something low stakes and something fun is always better.所以用一些低风险又有趣的东西来替代它总是更好的。
The next thing I do is I walk without anything in my ears.我做的下一件事就是走路时耳朵里什么都不戴。
This one has honestly been the hardest for me to even start because in the past,说实话，这一直是我最难开始的事情，因为过去。
I was a huge productivity我是一个超级效率狂，
freak, a big perfectionist, and so I always wanted to optimize absolutely everything.一个完美主义者，所以我总是想把一切都优化到极致。
Every single hour of my time, I was always listening to everything and to X speed.我的每一小时，我总是在听所有东西，并且以X倍速播放。
And you know, every quiet moment, I wanted to have it stack things.而且你知道，每一个安静的时刻，我都想让它叠加事情。
So when I was walking somewhere,所以当我走在某个地方的时候。
I was always listening to a podcast because I always wanted to learn new things.我总是在听播客，因为我总是想学习新东西。
And I still do.而且我现在仍然这样做。
But now, I also understand the importance of the default mode network.但现在，我也理解了默认模式网络的重要性。
because I even notice it for myself.因为我甚至自己都注意到了这一点。
When I'm always listening to something, when I'm feeling every quiet moment with input, I feel more anxious.当我总是听点什么，当我用输入填满每一个安静的时刻，我会感到更加焦虑。
Like right before I fall asleep, that's the time all of those thoughts actually pop up and I'm like就像在我入睡前，那些想法实际上会冒出来，然后我就想
Okay, let's think now. And好吧，现在让我们想想。
now what I do instead is I create those moments during现在我改为在白天创造那些时刻
the day for my brain to be creative and白天让我的大脑保持创造力。
to think and to process things.去思考和加工事物。
And I think in general,而且我认为总的来说。
I can apply this habit to physical activities that you can practice without technology because you我可以把这个习惯应用到那些无需技术就能练习的身体活动中，因为你
guys know I do yoga and there are so many different ways I can practice yoga.大家都知道我做瑜伽，而且我可以用很多不同的方式来练习瑜伽。
Like I can do it at home,比如我可以在家做。
I can use my phone,我可以用我的手机。
to watch like a video on YouTube and just在YouTube上看个视频，然后
practice this way or I can go outside.用这种方式练习，或者我可以去外面。
I can practice yoga outside in a park or maybe I can go to yoga studio and我可以在公园里练瑜伽，或者去瑜伽馆。
be surrounded by people被人们包围
who are doing the exact same thing who are all working towards the same goal那些做着完全相同事情的人，那些都朝着同一个目标努力的人
and we're all not using our而且我们都不在使用我们的
phones and that just feels so nice, you know,手机，那感觉真好，你知道的。
to be completely disconnected from the world for at least 60, 90 minutes.与世界完全断开联系至少60到90分钟。
Habit number four that第四个习惯是
I have implemented recently is I have one slow thing every single day that I refuse to optimize.我最近实施的做法是，我每天都会保留一件慢事，拒绝优化它。
It started with something super small and它始于一件非常小的事情。
super simple like enjoying my morning mantra without my phone without absolutely anything because非常简单，比如享受我的晨间咒语，没有手机，没有任何东西。
it usually takes me around five to ten minutes to它通常需要我大约五到十分钟来
Drink this, and then I looked at other things that I喝这个，然后我看了看其他我……的事情
did every single day that I can subtract my phone from.我做的每一天，我都可以把手机从其中抽离出来。
For example, in a past, every time I would go take a shower, I would always listen to a podcast.例如，在过去，每次我去洗澡时，我总是会听播客。
Now, I do it some time, but not every single time,现在，我有时候会这样做，但不是每一次都这样。
because I want to give my brain some time to因为我想给我的大脑一些时间来
actually relax and think freely.真正地放松并自由思考。
What all of this does is it teaches your nervous system that being unstimulated isn't dangerous.这一切所做的是教会你的神经系统，不被刺激并不危险。
That it's actually very safe.实际上它非常安全。
It might feel very new and very weird and usually, you know, in those quiet moments,它可能感觉非常新奇和非常奇怪，通常，你知道，在那些安静的时刻。
we start to ruminate on things.我们开始反复思考事情。
We get a lot of thoughts because we never have those moments of quiet.我们有很多想法，因为我们从未有过那些安静的时刻。
We're so used to picking up our phones the moment we feel bored.我们太习惯于一感到无聊就拿起手机。
here i also want to add one really important thing i这里我还想补充一件非常重要的事情，我
don't want you guys to experience this all or nothing不希望你们经历这种要么全有要么全无
thinking like now you can never use your phone when you're cooking something let's say so的想法，比如现在你做饭时绝对不能使用手机，假设如此
basically you can never have基本上你绝不能有
it stuck that's not what i'm trying to communicate what i'm trying它卡住了，那不是我想表达的，我想
to say is sometimes it's nice to just be要说的是，有时候仅仅只是
focused on one thing like cooking or cleaning or taking a shower.专注于一件事，比如做饭、打扫或洗澡。
And of course, sometimes you can still, you know, go outside and take a walk while listening to music.当然，有时候你仍然可以，你知道的，出去走走，同时听音乐。
That's still totally okay.那仍然完全没问题。
The point is, create more moments during the day when you can feel bored.关键是，在一天中创造更多可以感到无聊的时刻。
Because that is when your mind can actually wander and create all those beautiful, original thoughts.因为那时你的大脑才能真正地漫游，并创造出所有那些美丽、原创的想法。
Alright, and finally habit number five that I started doing is I'm slowly replacing my phone with single use objects.好了，最后我开始做的第五个习惯是，我正在慢慢用单一用途的物品取代手机。
Our phones feel impossible to put down, not just because the apps are so addictive.我们的手机感觉放不下，不仅仅是因为应用程序太让人上瘾。
It's also because our phones literally do everything.还因为我们的手机几乎能做所有事情。
Your phone is your alarm clock, your camera, your journal, your book,你的手机就是你的闹钟、你的相机、你的日记、你的书。
your map, your music, your workout videos, the way你的地图、你的音乐、你的健身视频、你
you talk to your mom, your grocery list, your calculator, your calendar, you watch, you get the point.和你妈妈通话的方式、你的购物清单、你的计算器、你的日历，你明白了。
And yes, it's really great that是的，这真的很棒。
all of this human progress has allowed us to have all of those things in所有这些人类进步让我们能够拥有所有这些事物在
Like, I'm really grateful for that.比如，我对此真的很感激。
But at the same time,但与此同时。
we have to recognize that sometimes when all you want to do is set an alarm,我们必须认识到，有时候当你只想设个闹钟时。
the next moment you realize that you're on TikTok scrolling because your phone literally has all of these apps.下一刻你就意识到自己在刷TikTok，因为你的手机确实有所有这些应用。
And so that's why now I'm slowly trying to add those single use objects back into my life,所以这就是为什么我现在正慢慢尝试将这些一次性物品重新引入我的生活。
physical alarm clock next to my bed.物理闹钟放在我的床边。
Because now I don't really have an excuse, right?因为现在我真的没有借口了，对吧？
Like why do I need to have my phone next to me when I sleep?比如我睡觉时为什么需要把手机放在身边呢？
Okay, for an alarm, but I have a physical alarm clock.好吧，作为闹钟，但我有一个实体闹钟。
So now I can just leave my phone in here. Done.所以现在我可以把手机留在这里。搞定。
I have a real journal that I use and I write by hand so I don't need my phone.我有一本真正在用的日记本，我手写记录，所以不需要手机。
And what I have been noticing for myself is that而我自己注意到的是。
the more single use objects I have in my home that我家里拥有的单一用途物品越多。
can actually replace my phone That makes my phone less magnetic.实际上可以取代我的手机，这让我的手机变得不那么有吸引力了。
Like I'm starting to use it less and less and就像我开始越来越不常使用它了。
I'm actually starting to lose the habit of you know reaching我实际上开始失去这个习惯了，你知道的，伸手去拿
for my phone every single time to send an alarm每次去拿手机来设置闹钟
or to journal or to read a book because I don't或者写日记，或者读书，因为我不
really use my phone for that anymore.真的不再用我的手机做那件事了。
Alright and finally in part four I actually want to talk about what you get back.好的，最后在第四部分，我实际上想谈谈你得到了什么回报。
What actually comes back when you start to put your phone down?当你开始放下手机时，实际上会回来什么？
The obvious thing is yes, you get your attention back.显而易见的是，是的，你重新获得了注意力。
You start to feel more regulated.你开始感觉更加稳定。
You're more patient.你更有耐心。
You're more present in conversations.你在对话中更专注。
You can finish a book.你能读完一本书。
You can sit through a movie.你能坐着看完一部电影。
All of that is true and it's so amazing.这一切都是真的，而且太棒了。
But the thing that I'm also noticing right now that's been happening to me is sensory awakening.但我现在也注意到，一直在我身上发生的事情是感官觉醒。
What I mean by that我所说的意思是
is, for example, when I buy flowers from my house, now every time I pass by例如，当我从家里买花时，现在每次我经过
the flowers, I want to smell them.花，我想闻它们。
I want to touch them.我想触摸它们。
If I see like a very interesting looking fabric, I immediately want to touch it.如果我看到一块看起来非常有趣的面料，我会立刻想去触摸它。
Like I feel like now I want to touch absolutely everything.就像我觉得现在我想触摸绝对的一切。
The leaves are the trees outside, the texture of a stone.树叶是外面的树，石头的纹理。
And this is honestly pretty new to me.而且这对我来说确实很新鲜。
And I think the reason why it's happening is because when you're scrolling,而且我认为发生这种情况的原因是，当你滚动屏幕时。
you're not really noticing anything in your physical environment.你并没有真正注意到物理环境中的任何事物。
Let alone, you don't really get the thoughts of I wonder what it feels like if I touch it.更不用说，你根本不会产生‘我想知道触摸它是什么感觉’这样的想法。
And also in the past,而且过去。
my brain didn't have any of the space to actually register it because it was full我的大脑根本没有空间去真正记录它，因为它已经满了。
of all of that input that I was getting from somewhere else, from my phone, from social media.充满了从其他地方——我的手机、社交媒体——接收到的所有输入。
And the second thing is that your hands were busy because you were always holding your phone,第二件事是，你的手一直很忙，因为你总是拿着手机。
you were always touching你总是在触摸
it, it was always right here.它，它总是在这里。
And your hands kind of forget what other things even feel like.而你的手几乎忘记了其他东西摸起来是什么感觉。
Your sense of touch, which is one of the most regulating senses we have, just goes dormant.你的触觉，这是我们拥有的最具有调节作用的感官之一，就这样变得迟钝了。
So when you put your phone down, your hands go looking for things to feel.所以当你放下手机时，你的双手会去寻找可触摸的东西。
They're waking up again.它们又苏醒过来了。
And it's honestly not just touch, it's everything.而且说实话，不仅仅是触觉，而是所有感官。
The sky looks more beautiful.天空看起来更美了。
The light in your kitchen at 4pm looks absolutely amazing.下午四点你厨房里的光线看起来美极了。
The way it never did before.它以前从未这样过。
The smell of your coffee hits differently.你的咖啡闻起来感觉不一样了。
You can hear birds you never notice lived in your neighborhood.你能听到那些你从未注意到住在你家附近的鸟叫声。
Music sounds richer because now you're actually listening instead of just using it as background sounds.音乐听起来更丰富了，因为现在你是在真正地听，而不是仅仅把它当作背景音。
So all of those things just feel amazing.所以所有这些事情都感觉棒极了。
And they happen when you finally put your phone down.当你终于放下手机时，它们就会发生。
Alright guys, I think it's going to be it for today's video.好了各位，我想今天的视频就到这里了。
If you liked it, please don't forget to give it a thumbs up and subscribe to my YouTube channel.如果你喜欢这个视频，请别忘了点赞并订阅我的YouTube频道。
Also, just a reminder, if you want to check it out, you can get my free nervous system guide.另外，提醒一下，如果你想看看，你可以获取我的免费神经系统指南。
The link is going to be in the description.链接将会在描述中。
If you want to continue watching something, you can click right here.如果你想继续观看某个内容，你可以点击这里。
Otherwise, thank you so much for being here and I'll see you in my next video. Bye!否则，非常感谢你来到这里，我们下一个视频见。再见！