数字排毒播客

重点内容

听力原文 / 对话稿

Presenter: So, we're back in the studio. Welcome back, everyone. My name's Rick Walker. From our laptops to our televisions, from the displays on our smartphones to those on our satnavs, we are in front of screens all the time. Have you ever wondered what it would be like to disconnect completely? To choose _not_ to have access to the internet? If you have, you may be in need of a digital detox – a total switch-off from all things digital. The idea of people taking a digital detox is becoming more and more popular, especially amongst young people – and today we're joined by someone who's tried a number of digital detox activities and is here to give us some advice about it. Amanda Vince, welcome to the studio.

Amanda: Thank you very much.

Presenter: So, Amanda, you work for a fashion magazine in London, right? I guess your work means you need to be online a lot.

Amanda: Oh, yes. Apart from the hundreds of emails I get every day, I'm always browsing fashion websites, as well as online videos. I also need to be very active online, especially on Twitter and Instagram – sharing what we're doing in the magazine, interacting with designers, photographers, influencers … it never stops, literally. Then of course there's my friends and family to keep in touch with online too, and for me, my work grew out of my passion, so friends and work colleagues aren't two totally separate groups of people and it all gets a bit messy online sometimes. I think I'm online for at least 12 hours a day.

Presenter: So, how did you get the idea for a digital detox?

Amanda: I read a book about it, called _Log Off: How to Stay Connected after Disconnecting_. The author's name is Blake Snow. That book gave me some really good advice and made me think about trying to change some of my digital habits. I started with removing distraction.

Presenter: What do you mean by that?

Amanda: That means turning off alerts, buzzes, alarms or notifications of any kind. I had notifications set up for everything, and it meant I was always being forced to look at my phone. Removing all of them except for important contacts helped me focus immediately. The book also made a really good point, that we should ask ourselves 'Why?' every time we take out our phone. I realised that most of the times I looked at my phone were because I was trying to avoid or ignore something else happening right in front of me. It was an automatic habit.

Presenter: I have to confess, that happens to me too. But what else are you going to do when you're standing in line at the bank or waiting for your train?

Amanda: OK, yes, I'm the first to admit that it's great for helping time go by. But speaking personally, I found I wasn't just checking my phone to kill time when I was alone. I was also doing it with friends or family around.

Presenter: Hmmm … right. Well, so far, this doesn't sound too drastic. Turning off notifications and becoming aware of when we use our devices. That sounds easy.

Amanda: Yes, it's the first step. Once we begin to realise just how much of a grip our devices have on us, then we're ready to really take the next step. First, my partner and I did a weekend with absolutely no screens. She found it easier than I did. For me, it was a little bit scary at first but it turned out to be a pretty rewarding experience.

Presenter: A whole weekend, huh? I don't know if I could ...

Amanda: I think everyone has to do this at their own pace. If a weekend feels too much, maybe just try for an evening. Then work your way up to more. I guarantee, once you've tried it, you'll want to try it again. We're going to try for a whole week in the summer.

Presenter: OK, let's pause there then and see what our listeners have to say. You can call us here directly, or send us a message on any of our social media channels ... oops, should I be saying that? Anyway, more after the break.

[主持人结尾的自嘲玩笑（"should I be saying that?"，指自己刚才说"用社交媒体联系我们"有点讽刺）是英式播客常见的自我调侃风格]

中文翻译
主持人：好，我们回到直播间。欢迎回来，大家好，我是 Rick Walker。从笔电到电视，从智能手机屏幕到导航仪屏幕，我们无时无刻不在盯着屏幕。你有没有想过完全断网会是什么感觉？选择不上网？如果你想过，那你可能需要一次"数字排毒"——彻底关掉所有数字设备。数字排毒这个概念现在越来越流行，尤其在年轻人当中——今天请到一位尝试过多种数字排毒活动的嘉宾，来给我们一些建议。Amanda Vince，欢迎来到直播间。
Amanda：非常感谢。
主持人：Amanda，你在伦敦一家时尚杂志工作对吧？我猜你的工作需要经常上网。
Amanda：哦，是的。除了每天几百封邮件，我一直在浏览时尚网站和网络视频。我在网上也要非常活跃，尤其是推特和 Instagram——分享杂志在做什么，跟设计师、摄影师、网红互动……真的是一刻不停。当然还有朋友家人要在网上联系，而对我来说，我的工作是从我的热情里长出来的，所以朋友和同事不是完全分开的两群人，有时候在网上就变得有点混乱。我觉得我每天至少在线 12 小时。
主持人：那你是怎么想到要做数字排毒的？
Amanda：我读了一本讲这个的书，叫《Log Off: How to Stay Connected after Disconnecting》，作者是 Blake Snow。那本书给了我一些真的很好的建议，让我开始想改变一些数字习惯。我先从"减少干扰"开始。
主持人：那是什么意思？
Amanda：意思是关掉各种提醒、震动、闹铃或通知。我以前什么都设了通知，这意味着我总是被迫要看手机。除了重要联系人之外把其他通知都关掉，马上就帮我更专注了。那本书还提出一个很好的观点：每次拿起手机都该问自己"为什么？"。我意识到我大部分看手机的时候，其实是想回避或忽略眼前正在发生的某件事。这已经变成一种自动化的习惯。
主持人：我必须承认，我也会这样。但你排队在银行或等火车的时候，还能做什么呢？
Amanda：好吧，我承认这样确实能帮忙打发时间。但就我个人而言，我发现自己不只是独自一人时才靠看手机打发时间，跟朋友或家人在一起时也会这样。
主持人：嗯……好。目前听起来还不算太激烈，关掉通知、意识到自己什么时候在用设备，这听起来挺简单的。
Amanda：对，这是第一步。一旦我们开始意识到设备到底有多控制我们，我们就准备好真正迈出下一步了。首先，我和我的伴侣度过了一个完全没有屏幕的周末。她觉得比我容易。对我来说，一开始有点吓人，但结果是一次相当有收获的经历。
主持人：整整一个周末，哇，我不确定我能不能……
Amanda：我觉得每个人都要按自己的节奏来。如果一个周末感觉太多，那就先试一个晚上，再慢慢往上加。我保证，你一旦试过，就会想再试一次。我们打算在夏天试整整一周。
主持人：好，那我们先暂停一下，听听听众怎么说。你们可以直接打电话进来，或者在任何社交媒体渠道给我们留言……哎呀，我这样说是不是有点不对？总之，广告之后见。

关键句 & 生词

听力技巧

• 这段是典型的"专家分享循序渐进的方法"结构：先讲最容易的第一步（关通知），再讲进阶的第二步（无屏幕周末），最后讲目标（无屏幕一整周）——留意 "first" "once we..." "then" 这类标记步骤顺序的词。
• Amanda 常用反思句型（"I realised that..."、"I found I wasn't just..."）承认自己一开始的假设不完全对，这种"先说表面理由，再补充更深层真实原因"的说法在 B2 材料里很常见，听到 "but speaking personally" 之后往往才是重点。
• 主持人的追问（"What do you mean by that?"）是访谈节目里常见的"请嘉宾具体展开"信号，紧跟着的答案通常就是对上一句抽象说法的具体解释，抓住这类追问能帮你预判接下来会展开细节。

Sources

Blog / Website：

1. A digital detox podcast – LearnEnglish (British Council)