油管精读290：怎么才能真正得做到停止刷手机？ | 自我提升
共 2 集
剧集目录
| 集 | 标题 | 时长 |
|---|---|---|
| P1 | 油管精读290：怎么才能真正得做到停止刷手机？ | 自我提升 | 5:25 |
| P2 | 油管精读290：怎么才能真正得做到停止刷手机？ | 自我提升 | 5:25 |
P1 · 油管精读290：怎么才能真正得做到停止刷手机？ | 自我提升 | 外刊精读 | 中英+文稿 p01 中英 (P1)
字幕摘录
| 时间 | 英文 | 中文 |
|---|---|---|
| 0:00 | How do we actually stop scrolling the funny thing about this video is that only around 15% of the people watching this video | 我们如何停止滚动 有趣的事情 这视频是,只有大约15%的人 看这视频 |
| 0:06 | Will look through the whole video | 将透过整个视频 |
| 0:08 | Interesting because the people that will click off this video are the ones that need this advice the most if I was like most | 有趣的是,那些会点击这段视频的人 是那些最需要这个建议的人 如果我是大多数 |
| 0:13 | Content creators in this niche | 在这个特殊领域的内容创建者 |
| 0:15 | I would give you the top five tricks to never scroll again | 我会给你五大把戏 永远不要卷 |
| 0:17 | And I would make this video really entertaining with a fast-paced editing and we would leave this video feeding really motivated | 我会用快速的剪辑让这段视频 变得非常有趣 而我们会留下这段视频 |
| 0:23 | But we would most likely not stop scrolling | 但我们很可能不会停止滚动 |
| 0:25 | We would actually leave the video being more addicted and even more drawn to our phone because that video would just further solidify our social media | 我们真的会让视频更上瘾 更吸引我们的手机 因为视频只会进一步巩固我们的社交媒体 |
| 0:32 | Addiction, but this is not that type of video. | 瘾君子 但这不是那种视频 |
| 0:35 | We already know that scrolling shortens our attention span | 我们已经知道卷轴可以缩短我们的注意力 |
展开字幕全文（81 条）
| 序号 | 英文 | 中文 |
|---|---|---|
| 1 | How do we actually stop scrolling the funny thing about this video is that only around 15% of the people watching this video | 我们如何停止滚动 有趣的事情 这视频是,只有大约15%的人 看这视频 |
| 2 | Will look through the whole video | 将透过整个视频 |
| 3 | Interesting because the people that will click off this video are the ones that need this advice the most if I was like most | 有趣的是,那些会点击这段视频的人 是那些最需要这个建议的人 如果我是大多数 |
| 4 | Content creators in this niche | 在这个特殊领域的内容创建者 |
| 5 | I would give you the top five tricks to never scroll again | 我会给你五大把戏 永远不要卷 |
| 6 | And I would make this video really entertaining with a fast-paced editing and we would leave this video feeding really motivated | 我会用快速的剪辑让这段视频 变得非常有趣 而我们会留下这段视频 |
| 7 | But we would most likely not stop scrolling | 但我们很可能不会停止滚动 |
| 8 | We would actually leave the video being more addicted and even more drawn to our phone because that video would just further solidify our social media | 我们真的会让视频更上瘾 更吸引我们的手机 因为视频只会进一步巩固我们的社交媒体 |
| 9 | Addiction, but this is not that type of video. | 瘾君子 但这不是那种视频 |
| 10 | We already know that scrolling shortens our attention span | 我们已经知道卷轴可以缩短我们的注意力 |
| 11 | It's the main reason why we can't sit down to be productive | 这是我们不能坐下来生产的主要原因 |
| 12 | The reason we find reading or working boring is probably not because the book you're reading is bad or the work | 我们发现阅读或工作无聊的原因 可能不是因为你读的书不好 或者工作 |
| 13 | We're doing is boring. | 我们这样做是无聊的。 |
| 14 | It's because we have short attention span so we can't focus hard enough on the task at hand | 因为我们的注意力很短 所以不能把精力放在手头的任务上 |
| 15 | We want to stop scrolling most likely because we have something more importantly that we want to get done | 我们最想停止卷卷 因为我们有更重要的事情想要完成 |
| 16 | We want to be more focused when studying or working on our business project | 我们想在研究或研究我们的商业项目时更加专注 |
| 17 | And there's actually only one thing that we need to do to help us become more focused and that thing is increase our attention span | 实际上我们只需要做一件事 来帮助我们更加专注 事情就是增加我们的注意力 |
| 18 | So how do we actually increase our attention span? | 那么我们怎样才能增加注意力? |
| 19 | Attention span is like a muscle and similar to how we train our biceps to become bigger and stronger through repeatedly training it | 注意力跨度就像肌肉 类似于我们如何训练双胞胎 通过反复训练 变得更大更强壮 |
| 20 | We can do exactly the same thing with our attention every time we meditate | 我们每次冥想的时候 都能用我们的注意力做同样的事情 |
| 21 | We go to the mental gym and we do some bicep curls for our attention span | 我们到精神健身房去 做一些双环卷曲 以我们的注意力跨度 |
| 22 | I've created this video as an exercise | 这个视频是我制作的 |
| 23 | Just like meditation helps us increase our attention span this video will try to do the same thing after you've watched this video | 就像冥想帮助我们增加我们的注意力 这段视频会试图做同样的事情 你看过这段视频之后 |
| 24 | You will have done a few bicep curls for your brain | 你会为你的大脑做一些两头卷曲 |
| 25 | So don't do something else while watching this video. | 所以在观看这段视频时别做别的事. |
| 26 | Don't scroll down to the comments. | 别向下滚动到评论。 |
| 27 | Don't open up another tab | 不要打开另一个标签 |
| 28 | Put the video on full screen and focus all your attention on my voice | 把视频放满屏幕 把注意力集中在我的声音上 |
| 29 | Our lizard brain will try to tell us that we need to be somewhere else | 我们的蜥蜴大脑会告诉我们 我们需要在别的地方 |
| 30 | We need to watch this other video or we need to do this other thing, but don't listen to it | 我们要看另一段录像,不然就别听了 |
| 31 | You don't need to be anywhere else than right here for the upcoming minutes | 接下来的几分钟里 你不需要在别的地方 |
| 32 | Have this in mind while watching the rest of the video | 在看剩下的视频时记住这一点 |
| 33 | Listen, if you can catch your lizard brain telling you to click off if you can catch it telling you to click off | 听着,如果你能抓住你的蜥蜴大脑 让你点击,如果你能抓住它 让你点击 |
| 34 | But you stay anyway | 但你还是留下来吧 |
| 35 | You will have done a few bicep curls for your attention span and your focus will have improved you clicked on this video to regain | 你将做一些双眼卷曲,为你的注意力跨度, 和你的注意力将改进 你点击这段视频,重新获得 |
| 36 | Your attention and this is how the people that will click off this video to watch something more stimulating | 你的注意力和这就是人们如何 点击这段视频 看一些更刺激的东西 |
| 37 | Basically admits that they don't want to train their attention | 基本上承认他们不想训练他们的注意力 |
| 38 | which is okay except it makes them hypocrites because they clicked on a video titled how to actually stop scrolling because | 因为他们点击了一段名为“如何停止滚动”的视频, |
| 39 | They wanted to become more focused and clicked off to watch something more stimulating. | 他们想更专注 并点击关闭 看一些更刺激的东西。 |
| 40 | So don't be that type of guy, please | 所以,不要这样的家伙,请 |
| 41 | There's one thing that we can do every day for just a few minutes after we've woken up that will drastically | 有一件事我们可以每天做 仅仅几分钟后,我们醒来, 这会非常强烈 |
| 42 | Increase our attention span and will as a result make us more focused individuals. | 增加我们的注意力范围,从而使我们更加专注。 |
| 43 | That thing is meditation | 那个东西就是冥想 |
| 44 | Sit down comfortably in your room with no distractions and just focus on your breath | 坐在你的房间,不要分心 专心呼吸 |
| 45 | This is without a doubt the exercise our generation needs the most | 这无疑是我们这一代人最需要的 |
| 46 | So let's actually test this for the next 30 seconds. | 因此,让我们在接下来的30秒里测试这个。 |
| 47 | Just focus on your breath | 专心呼吸 |
| 48 | Good job. | 干得不错 |
| 49 | You've just done a few bicep curls for your brain, which has improved your attention span a little bit further | 你刚刚为你的大脑做了一些双节卷曲, 这提高了你的注意力 更远一点 |
| 50 | I remember when I first tested it around a year ago | 我记得一年前我第一次测试的时候 |
| 51 | I felt kind of weird about it because I thought that that was just things that only monks or yoga moms did | 我觉得怪怪的 因为我觉得只有僧侣或瑜伽妈妈才会这样 |
| 52 | Because I didn't really get it | 因为我真的不明白 |
| 53 | Then when I understood the benefits of it and I saw why it actually would help me make more progress towards my goal | 然后当我明白它的好处,我明白为什么它会帮助我朝着我的目标取得更多进展 |
| 54 | Of building a successful business | 建设成功的企业 |
| 55 | I started doing it daily for just three minutes at first which was really hard | 我开始每天做 刚开始只有三分钟 这真的很难 |
| 56 | But then quickly as I did more and more I became better at it | 但后来我越快越好 |
| 57 | I started to increase the time from three minutes to five minutes and then from five minutes to ten minutes | 我开始把时间从3分钟增加到5分钟 然后从5分钟增加到10分钟 |
| 58 | And now even 20 minutes where I just sit in my room with no stimulation no music | 现在甚至20分钟 我坐在我的房间 没有刺激 没有音乐 |
| 59 | Nothing except just me focusing on my breath and as a result | 除了我只专注于我的呼吸 结果 |
| 60 | It has helped me make huge progress towards my goal because now i'm able to actually sit down and work | 这帮助我朝着我的目标取得了巨大进展 因为我现在可以坐下来工作了 |
| 61 | Which before I meditated was completely impossible | 在我冥想之前是完全不可能实现的 |
| 62 | So start meditating | 所以开始冥想吧 |
| 63 | I know we may have pre-convinced ideas of meditation, but those are just doubts making our lizard brain stronger and stronger | 我知道我们也许有预感 冥想的想法, 但那些只是怀疑 使我们的蜥蜴大脑更强壮 |
| 64 | So make the conscious decision right now to not listen to those thoughts | 所以,现在有意识地决定 不听这些想法 |
| 65 | I recommend that you do this first thing in the morning | 我建议你明天一早就做 |
| 66 | And you only have to do it for like three minutes to start seeing a difference in your focus | 你只需要做3分钟 就能发现你的注意力不同 |
| 67 | Don't listen to your brain telling you all the reasons why you can't it's weird | 别听你的大脑 告诉你为什么不能怪异 |
| 68 | It's cringe or any other thoughts that you might be getting now | 这是Cringe或任何其他的想法 你可能会得到现在 |
| 69 | It's not weird and cringe to focus on improving yourself | 专心改善自己并不奇怪 |
| 70 | It's necessary because this is the step in the right direction that will take you closer towards your goal of getting better grades | 这是必须的,因为这是朝着正确方向迈出的一步, 会让你更接近你的目标,即提高成绩 |
| 71 | Of making more money of being more productive | 赚更多的钱来提高产量 |
| 72 | Try this experiment today | 今天试试这个实验 |
| 73 | Just meditate for three minutes every morning and I can guarantee you that you will see a drastic improvement in your focus | 每天早上好好冥想三分钟 我向你保证 你的注意力会大大改善 |
| 74 | Good job. | 干得不错 |
| 75 | You've now finished this little meditation. | 你现在完成了这个小冥想。 |
| 76 | Your mind may have wandered away thinking about something else during the video | 你脑海中可能已经徘徊在视频里 想着别的事情 |
| 77 | But you've stayed maybe you think that you haven't done this in the right way or you've done something wrong during the film | 但你留下来了 也许你认为你没有以正确的方式做这件事 或者你在电影中做错了什么 |
| 78 | You haven't trust me whatever you thought about during this video. | 这段视频里你一直不相信我 |
| 79 | That doesn't matter | 没关系 |
| 80 | What matters is that you stayed throughout the whole film and you followed through on your promise and that's what matters | 重要的是你在整个电影中 一直坚持你的承诺 这才是最重要的 |
| 81 | That's all i'd say in this video i'm out | 我就想在这段视频里说,我不干了 |
该视频共有字幕 81 条。解锁更多字幕为会员功能，请移动到 价格
P2 · 油管精读290：怎么才能真正得做到停止刷手机？ | 自我提升 | 外刊精读 | 中英+文稿 p02 英文 (P2)
字幕摘录
| 时间 | 英文 | 中文 |
|---|---|---|
| 0:00 | How do we actually stop scrolling the funny thing about this video is that only around 15% of the people watching this video | 我们如何停止滚动 有趣的事情 这视频是,只有大约15%的人 看这视频 |
| 0:06 | Will look through the whole video | 将透过整个视频 |
| 0:08 | Interesting because the people that will click off this video are the ones that need this advice the most if I was like most | 有趣的是,那些会点击这段视频的人 是那些最需要这个建议的人 如果我是大多数 |
| 0:13 | Content creators in this niche | 在这个特殊领域的内容创建者 |
| 0:15 | I would give you the top five tricks to never scroll again | 我会给你五大把戏 永远不要卷 |
| 0:17 | And I would make this video really entertaining with a fast-paced editing and we would leave this video feeding really motivated | 我会用快速的剪辑让这段视频 变得非常有趣 而我们会留下这段视频 |
| 0:23 | But we would most likely not stop scrolling | 但我们很可能不会停止滚动 |
| 0:25 | We would actually leave the video being more addicted and even more drawn to our phone because that video would just further solidify our social media | 我们真的会让视频更上瘾 更吸引我们的手机 因为视频只会进一步巩固我们的社交媒体 |
| 0:32 | Addiction, but this is not that type of video. | 瘾君子 但这不是那种视频 |
| 0:35 | We already know that scrolling shortens our attention span | 我们已经知道卷轴可以缩短我们的注意力 |
展开字幕全文（81 条）
| 序号 | 英文 | 中文 |
|---|---|---|
| 1 | How do we actually stop scrolling the funny thing about this video is that only around 15% of the people watching this video | 我们如何停止滚动 有趣的事情 这视频是,只有大约15%的人 看这视频 |
| 2 | Will look through the whole video | 将透过整个视频 |
| 3 | Interesting because the people that will click off this video are the ones that need this advice the most if I was like most | 有趣的是,那些会点击这段视频的人 是那些最需要这个建议的人 如果我是大多数 |
| 4 | Content creators in this niche | 在这个特殊领域的内容创建者 |
| 5 | I would give you the top five tricks to never scroll again | 我会给你五大把戏 永远不要卷 |
| 6 | And I would make this video really entertaining with a fast-paced editing and we would leave this video feeding really motivated | 我会用快速的剪辑让这段视频 变得非常有趣 而我们会留下这段视频 |
| 7 | But we would most likely not stop scrolling | 但我们很可能不会停止滚动 |
| 8 | We would actually leave the video being more addicted and even more drawn to our phone because that video would just further solidify our social media | 我们真的会让视频更上瘾 更吸引我们的手机 因为视频只会进一步巩固我们的社交媒体 |
| 9 | Addiction, but this is not that type of video. | 瘾君子 但这不是那种视频 |
| 10 | We already know that scrolling shortens our attention span | 我们已经知道卷轴可以缩短我们的注意力 |
| 11 | It's the main reason why we can't sit down to be productive | 这是我们不能坐下来生产的主要原因 |
| 12 | The reason we find reading or working boring is probably not because the book you're reading is bad or the work | 我们发现阅读或工作无聊的原因 可能不是因为你读的书不好 或者工作 |
| 13 | We're doing is boring. | 我们这样做是无聊的。 |
| 14 | It's because we have short attention span so we can't focus hard enough on the task at hand | 因为我们的注意力很短 所以不能把精力放在手头的任务上 |
| 15 | We want to stop scrolling most likely because we have something more importantly that we want to get done | 我们最想停止卷卷 因为我们有更重要的事情想要完成 |
| 16 | We want to be more focused when studying or working on our business project | 我们想在研究或研究我们的商业项目时更加专注 |
| 17 | And there's actually only one thing that we need to do to help us become more focused and that thing is increase our attention span | 实际上我们只需要做一件事 来帮助我们更加专注 事情就是增加我们的注意力 |
| 18 | So how do we actually increase our attention span? | 那么我们怎样才能增加注意力? |
| 19 | Attention span is like a muscle and similar to how we train our biceps to become bigger and stronger through repeatedly training it | 注意力跨度就像肌肉 类似于我们如何训练双胞胎 通过反复训练 变得更大更强壮 |
| 20 | We can do exactly the same thing with our attention every time we meditate | 我们每次冥想的时候 都能用我们的注意力做同样的事情 |
| 21 | We go to the mental gym and we do some bicep curls for our attention span | 我们到精神健身房去 做一些双环卷曲 以我们的注意力跨度 |
| 22 | I've created this video as an exercise | 这个视频是我制作的 |
| 23 | Just like meditation helps us increase our attention span this video will try to do the same thing after you've watched this video | 就像冥想帮助我们增加我们的注意力 这段视频会试图做同样的事情 你看过这段视频之后 |
| 24 | You will have done a few bicep curls for your brain | 你会为你的大脑做一些两头卷曲 |
| 25 | So don't do something else while watching this video. | 所以在观看这段视频时别做别的事. |
| 26 | Don't scroll down to the comments. | 别向下滚动到评论。 |
| 27 | Don't open up another tab | 不要打开另一个标签 |
| 28 | Put the video on full screen and focus all your attention on my voice | 把视频放满屏幕 把注意力集中在我的声音上 |
| 29 | Our lizard brain will try to tell us that we need to be somewhere else | 我们的蜥蜴大脑会告诉我们 我们需要在别的地方 |
| 30 | We need to watch this other video or we need to do this other thing, but don't listen to it | 我们要看另一段录像,不然就别听了 |
| 31 | You don't need to be anywhere else than right here for the upcoming minutes | 接下来的几分钟里 你不需要在别的地方 |
| 32 | Have this in mind while watching the rest of the video | 在看剩下的视频时记住这一点 |
| 33 | Listen, if you can catch your lizard brain telling you to click off if you can catch it telling you to click off | 听着,如果你能抓住你的蜥蜴大脑 让你点击,如果你能抓住它 让你点击 |
| 34 | But you stay anyway | 但你还是留下来吧 |
| 35 | You will have done a few bicep curls for your attention span and your focus will have improved you clicked on this video to regain | 你将做一些双眼卷曲,为你的注意力跨度, 和你的注意力将改进 你点击这段视频,重新获得 |
| 36 | Your attention and this is how the people that will click off this video to watch something more stimulating | 你的注意力和这就是人们如何 点击这段视频 看一些更刺激的东西 |
| 37 | Basically admits that they don't want to train their attention | 基本上承认他们不想训练他们的注意力 |
| 38 | which is okay except it makes them hypocrites because they clicked on a video titled how to actually stop scrolling because | 因为他们点击了一段名为“如何停止滚动”的视频, |
| 39 | They wanted to become more focused and clicked off to watch something more stimulating. | 他们想更专注 并点击关闭 看一些更刺激的东西。 |
| 40 | So don't be that type of guy, please | 所以,不要这样的家伙,请 |
| 41 | There's one thing that we can do every day for just a few minutes after we've woken up that will drastically | 有一件事我们可以每天做 仅仅几分钟后,我们醒来, 这会非常强烈 |
| 42 | Increase our attention span and will as a result make us more focused individuals. | 增加我们的注意力范围,从而使我们更加专注。 |
| 43 | That thing is meditation | 那个东西就是冥想 |
| 44 | Sit down comfortably in your room with no distractions and just focus on your breath | 坐在你的房间,不要分心 专心呼吸 |
| 45 | This is without a doubt the exercise our generation needs the most | 这无疑是我们这一代人最需要的 |
| 46 | So let's actually test this for the next 30 seconds. | 因此,让我们在接下来的30秒里测试这个。 |
| 47 | Just focus on your breath | 专心呼吸 |
| 48 | Good job. | 干得不错 |
| 49 | You've just done a few bicep curls for your brain, which has improved your attention span a little bit further | 你刚刚为你的大脑做了一些双节卷曲, 这提高了你的注意力 更远一点 |
| 50 | I remember when I first tested it around a year ago | 我记得一年前我第一次测试的时候 |
| 51 | I felt kind of weird about it because I thought that that was just things that only monks or yoga moms did | 我觉得怪怪的 因为我觉得只有僧侣或瑜伽妈妈才会这样 |
| 52 | Because I didn't really get it | 因为我真的不明白 |
| 53 | Then when I understood the benefits of it and I saw why it actually would help me make more progress towards my goal | 然后当我明白它的好处,我明白为什么它会帮助我朝着我的目标取得更多进展 |
| 54 | Of building a successful business | 建设成功的企业 |
| 55 | I started doing it daily for just three minutes at first which was really hard | 我开始每天做 刚开始只有三分钟 这真的很难 |
| 56 | But then quickly as I did more and more I became better at it | 但后来我越快越好 |
| 57 | I started to increase the time from three minutes to five minutes and then from five minutes to ten minutes | 我开始把时间从3分钟增加到5分钟 然后从5分钟增加到10分钟 |
| 58 | And now even 20 minutes where I just sit in my room with no stimulation no music | 现在甚至20分钟 我坐在我的房间 没有刺激 没有音乐 |
| 59 | Nothing except just me focusing on my breath and as a result | 除了我只专注于我的呼吸 结果 |
| 60 | It has helped me make huge progress towards my goal because now i'm able to actually sit down and work | 这帮助我朝着我的目标取得了巨大进展 因为我现在可以坐下来工作了 |
| 61 | Which before I meditated was completely impossible | 在我冥想之前是完全不可能实现的 |
| 62 | So start meditating | 所以开始冥想吧 |
| 63 | I know we may have pre-convinced ideas of meditation, but those are just doubts making our lizard brain stronger and stronger | 我知道我们也许有预感 冥想的想法, 但那些只是怀疑 使我们的蜥蜴大脑更强壮 |
| 64 | So make the conscious decision right now to not listen to those thoughts | 所以,现在有意识地决定 不听这些想法 |
| 65 | I recommend that you do this first thing in the morning | 我建议你明天一早就做 |
| 66 | And you only have to do it for like three minutes to start seeing a difference in your focus | 你只需要做3分钟 就能发现你的注意力不同 |
| 67 | Don't listen to your brain telling you all the reasons why you can't it's weird | 别听你的大脑 告诉你为什么不能怪异 |
| 68 | It's cringe or any other thoughts that you might be getting now | 这是Cringe或任何其他的想法 你可能会得到现在 |
| 69 | It's not weird and cringe to focus on improving yourself | 专心改善自己并不奇怪 |
| 70 | It's necessary because this is the step in the right direction that will take you closer towards your goal of getting better grades | 这是必须的,因为这是朝着正确方向迈出的一步, 会让你更接近你的目标,即提高成绩 |
| 71 | Of making more money of being more productive | 赚更多的钱来提高产量 |
| 72 | Try this experiment today | 今天试试这个实验 |
| 73 | Just meditate for three minutes every morning and I can guarantee you that you will see a drastic improvement in your focus | 每天早上好好冥想三分钟 我向你保证 你的注意力会大大改善 |
| 74 | Good job. | 干得不错 |
| 75 | You've now finished this little meditation. | 你现在完成了这个小冥想。 |
| 76 | Your mind may have wandered away thinking about something else during the video | 你脑海中可能已经徘徊在视频里 想着别的事情 |
| 77 | But you've stayed maybe you think that you haven't done this in the right way or you've done something wrong during the film | 但你留下来了 也许你认为你没有以正确的方式做这件事 或者你在电影中做错了什么 |
| 78 | You haven't trust me whatever you thought about during this video. | 这段视频里你一直不相信我 |
| 79 | That doesn't matter | 没关系 |
| 80 | What matters is that you stayed throughout the whole film and you followed through on your promise and that's what matters | 重要的是你在整个电影中 一直坚持你的承诺 这才是最重要的 |
| 81 | That's all i'd say in this video i'm out | 我就想在这段视频里说,我不干了 |
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