How better tech could protect us from distraction | Tristan Harris

翻译人员: Yolanda Wei 校对人员: Chen Zou

What does it mean to spend our time well?

充分利用时间意味着什么？

我花了很多时间

I spend a lot of my time

thinking about how to spend my time.

思考如何花费我的时间。

Probably too much -- I probably obsess over it.

也许花了太多时间—— 我可能是对此过度着迷了。

My friends think I do.

我的朋友是这样认为的。

But I feel like I kind of have to, because these days,

不过从某种意义上说， 我觉得我一定得这样做，

最近我感觉我的时间 一小块一小块地溜走了，

it feels like little bits of my time kind of slip away from me,

and when that happens, it feels like parts of my life are slipping away.

每当这发生的时候， 感觉我一部分生命就这样浪费了。

Specifically,

具体点说，

it feels like little bits of my time get slipped away

我觉得我的时间流失在

to various things like this,

各种像这样的东西，

like technology -- I check things.

比如科技——我会不断查看更新的消息。

I'll give you an example.

举个例子。

If this email shows up --

假如这个邮件出现了，

how many of you have gotten an email like this, right?

你们中的不少人收到过 这样的邮件，对吧？

I've been tagged in a photo.

我在一张照片中被圈出来了。

When this appears,

当这个出现的时候，

I can't help but click on it right now.

我情不自禁就要立刻点开。

Right? Because, like, what if it's a bad photo?

对吧？因为如果这是一张 不好的照片怎么办？

So I have to click it right now.

所以我一定要立刻点开。

But I'm not just going to click "See photo,"

但我不仅仅是点击 “看照片”，

what I'm actually going to do is spend the next 20 minutes.

我实际上是把接下来的 二十多分钟都花在上面了。

(Laughter)

（观众笑声）

But the worst part is that I know this is what's going to happen,

但是更坏的是， 我明知道会发生这种事，

and even knowing that's what's going to happen

但即使是知道将会发生什么，

doesn't stop me from doing it again the next time.

也不能阻止我下一次再这样做。

Or I find myself in a situation like this,

或者我发现自己处于这样的情况，

where I check my email and I pull down to refresh,

当我在检查邮箱时， 我总会下拉刷新，

But the thing is that 60 seconds later,

但问题是，60 秒之后，

I'll pull down to refresh again.

我又会再次下拉刷新。

Why am I doing this?

我为什么要这样做？

This doesn't make any sense.

完全没意义啊。

But I'll give you a hint why this is happening.

但我会给你们一点提示， 为什么会发生这样的事。

What do you think makes more money in the United States

你们认为在美国什么东西

比电影，主题公园和棒球业 加起来还要赚钱？

than movies, game parks and baseball combined?

Slot machines.

老虎机。

How can slot machines make all this money

老虎机为什么能赚这么多钱，

when we play with such small amounts of money?

我们每个人都只投了 很少量的钱进去，对吧？

We play with coins.

我们投进去的是硬币。

How is this possible?

这怎么可能？

Well, the thing is ...

其实，事实是这样的.......

my phone is a slot machine.

我的手机就是一部老虎机。

Every time I check my phone,

每次我检查自己的手机，

I'm playing the slot machine to see,

我就像在玩老虎机，

what am I going to get?

看看我能得到什么。

What am I going to get?

我能得到什么？

Every time I check my email,

每次我检查自己的邮箱，

I'm playing the slot machine,

我就在玩这个老虎机，

saying, "What am I going to get?"

想着 “我会得到什么？”

Every time I scroll a news feed,

每一次我滚动去看新闻提要，

I'm playing the slot machine to see,

我就在玩这个老虎机，

what am I going to get next?

去看我下次能得到些什么。

And the thing is that,

就是这样，

again, knowing exactly how this works -- and I'm a designer,

又一次，明确知道这事情 怎么运作——我是一个设计者，

I know exactly how the psychology of this works,

我明确地知道 这件事情背后的心理活动，

I know exactly what's going on --

我确切地知道在发生什么，

but it doesn't leave me with any choice,

我却没有其他任何选择，

I still just get sucked into it.

我很明显是陷在里面了。

So what are we going to do?

那么我们要怎么办呢？

Because it leaves us with this all-or-nothing relationship

科技让我们陷入了 这样极端的关系之中，

with technology, right?

对吧？

You're either on,

你要不沉浸在里面，

and you're connected and distracted all the time,

始终都沉浸其中不能自拔，

or you're off,

要不就是隔绝干扰，

but then you're wondering,

但这时候你会好奇，

am I missing something important?

我是不是错过了什么重要的消息？

In other words, you're either distracted

换句话说，你要不就分心，

or you have fear of missing out.

要不就因害怕错过什么而备受煎熬。

Right?

对吧？

So we need to restore choice.

所以我们需要重新构建我们的选择。

We want to have a relationship with technology

我们希望和科技建立一个

that gives us back choice about how we spend time with it,

能够反馈给我们关于怎样 在技术上花时间的选择，

and we're going to need help from designers,

而且我们需要设计者的帮助，

because knowing this stuff doesn't help.

因为仅仅知道这些不会改善现状。

We're going to need design help.

我们需要设计来帮忙。

So what would that look like?

那么具体是怎么样的呢？

So let's take an example that we all face:

让我举一个普遍的例子：

chat -- text messaging.

聊天——发短信。

So let's say there's two people.

那么假设这里有两个人，

Nancy's on the left and she's working on a document,

屏幕左边的是南希 ， 她正在写文件，

and John's on the right.

屏幕右边的是约翰。

And John suddenly remembers,

约翰突然想起来

"I need to ask Nancy for that document before I forget."

“我得赶紧找南希要这份文件， 不然就忘了。”

So when he sends her that message,

所以他给她发了这个短信，

it blows away her attention.

这分散了她的注意力。

That's what we're doing all the time, bulldozing each other's attention,

这就是我们经常做的事情， 互相分散对方的注意力，

left and right.

正如屏幕左右边的人。

And there's serious cost to this,

这里有一个不可忽视的成本，

because every time we interrupt each other,

因为每一次我们互相干扰，

it takes us about 23 minutes, on average,

我们平均需要 23 分钟

去重新集中注意力。

to refocus our attention.

We actually cycle through two different projects

在我们重回之前在做的事情之前，

before we come back to the original thing we were doing.

我们实际上是在交替 进行两个不同的项目。

This is Gloria Mark's research combined with Microsoft research,

格罗里亚（加州大学尔湾分校信息学教授） 和微软合作的研究

that showed this.

说明了这一点。

And her research also shows that it actually trains bad habits.

而且她的研究也表明 这实际上培养了坏习惯。

The more interruptions we get externally,

我们在外部得到的干扰越多，

it's conditioning and training us to interrupt ourselves.

就越会加强我们自我干扰的能力。

We actually self-interrupt every three-and-a-half minutes.

实际上我们每三分半钟 就会自我干扰一次。

This is crazy.

就是这么夸张。

So how do we fix this?

那么我们要怎么解决这个问题？

Because Nancy and John are in this all-or-nothing relationship.

因为南希和约翰 在这个极端的关系中，

Nancy might want to disconnect,

南希可能希望避开干扰，

but then she'd be worried:

但这样的话她会担心，

What if I'm missing something important?

如果我错过了一些重要的事情怎么办？

Design can fix this problem.

而设计就可以解决这个问题。

Let's say you have Nancy again on the left,

再次假设屏幕左边的是南希，

John on the right.

右边的是约翰。

And John remembers, "I need to send Nancy that document."

约翰想起了 “我需要把这个文件发给南希。”

Except this time,

但是这一次，

Nancy can mark that she's focused.

南希可以标记 她正处于专注状态。

Let's say she drags a slider and says,

比如说她标记，

"I want to be focused for 30 minutes,"

“我需要专注 30 分钟，”

so -- bam -- she's focused.

那么，她保持专注了。

Now when John wants to message her,

现在当约翰想给她发短信，

he can get the thought off of his mind --

他想要实践这个想法——

because he has a need, he has this thought,

因为他有一个需要， 他有这个想法，

and he needs to dump it out before he forgets.

他需要在他忘记之前 把这个想法付诸实践。

Except this time,

但是这一次，

it holds the messages so that Nancy can still focus,

系统会延迟接收他的消息， 那么南希可以保持专注，

but John can get the thought off of his mind.

同时约翰也可以处理掉这个想法。

But this only works if one last thing is true,

但这只在最后一件事成为事实的时候可行，

which is that Nancy needs to know that if something is truly important,

也就是南希需要知道 如果事情真的很重要的时候，

约翰仍然可以打断她。

John can still interrupt.

但是，我们现在仅允许有意识的干扰，

But instead of having constant accidental or mindless interruptions,

we're now only creating conscious interruptions,

而不是频繁的无心的干扰。

So we're doing two things here.

所以我们想达成两个目的，

We're creating a new choice for both Nancy and John,

一是我们正为南希和约翰 创造一个新的选择，

But there's a second, subtle thing we're doing here, too.

但同时我们也在 做一件细节上的事情。

And it's that we're changing the question we're answering.

那就是我们正在改变 我们正在回答的问题。

Instead of the goal of chat being:

我们聊天的目的不是：

"Let's design it so it's easy to send a message" --

“让我们设计一个让发信息更方便的东西”——

that's the goal of chat,

那是聊天的目的，

it should be really easy to send a message to someone --

发信息给某人应该是很容易的——

we change the goal to something deeper and a human value,

我们改变了我们的目的， 去探索更深层次的东西和人性的价值，

which is: "Let's create the highest possible quality communication

也就是说 “让我们在人和人之间创造

in a relationship between two people.

尽可能高的交流质量。”

So we upgraded the goal.

所以我们更新了我们的目标。

Now, do designers actually care about this?

然而，设计者们真的关心这个吗？

Do we want to have conversations about what these deeper human goals are?

我们真的想去讨论人性 更深层的目标是什么吗？

Well, I'll tell you one story.

我给你们讲个故事吧。

A little over a year ago,

一年多以前，

I got to help organize a meeting

我去协助组织一个

between some of technology's leading designers and Thich Nhat Hanh.

由顶级技术设计者和 释一行禅师参加的会议。

Thich Nhat Hanh is an international spokesperson for mindfulness meditation.

释一行禅师是正念禅修的 国际倡导者。

And it was the most amazing meeting.

这是我经历过的最有趣的会议。

You have to imagine -- picture a room --

你可以想象一个房间，

on one side of the room, you have a bunch of tech geeks;

在房间的一边有一群技术宅；

on the other side of the room,

房间的另一边，

you have a bunch of long brown robes, shaved heads, Buddhist monks.

是一群穿着褐色长袍， 剃了头的佛教僧侣。

And the questions were about the deepest human values,

会议探讨的问题是 人性最深处的价值观，

like what does the future of technology look like

未来的科技是什么样子，

when you're designing for the deepest questions

当你为最深层次的问题

and the deepest human values?

和人性最深层次的价值设计问题。

And our conversation centered on listening more deeply

我们的谈话聚焦在更深入地

to what those values might be.

倾听那些价值观会是什么样。

He joked in our conversation

他在谈话时开了玩笑，

that what if, instead of a spell check,

他说假如，我们不进行拼写检查，

you had a compassion check,

而且改成一个同情心的检查，

meaning, you might highlight a word that might be accidentally abrasive --

也就是，你可能会强调一个会 无意间冒犯他人的词——

perceived as abrasive by someone else.

被他人视为冒犯的词。

So does this kind of conversation happen in the real world,

那么这样的对话会 发生在现实生活中，

not just in these design meetings?

而不仅仅在设计者会议中吗？

Well, the answer is yes,

答案是肯定的。

and one of my favorites is Couchsurfing.

我最喜欢的例子之一就是沙发客网站。

If you didn't know, Couchsurfing is a website

先介绍一下， 沙发客网站是一个

that matches people who are looking for a place to stay

帮助借宿者，和愿意提供住宿的人

with a free couch, from someone who's trying to offer it.

进行匹配的网站。

So, great service --

这服务很不错——

what would their design goal be?

他们的设计理念会是什么？

What are you designing for if you work at Couchsurfing?

假如你在沙发客网站工作的话， 你的设计目标是什么呢？

Well, you would think it's to match guests with hosts.

可能你会觉得是 帮助主人和客人配对。

Right?

对吧？

That's a pretty good goal.

这是一个挺好的目标。

但这就有点像我们之前提到的 那个发信息的目标，

But that would kind of be like our goal with messaging before,

where we're just trying to deliver a message.

那时我们的目标只是传递消息。

So what's the deeper, human goal?

那么，更深层次的人性化的 目标是什么呢？

Well, they set their goal

沙发客员工把自己的目标设定为

as the need to create lasting, positive experiences and relationships

在从未见面的陌生人之间 创造持续的，积极的

between people who've never met before.

经历和关系的需求。

And the most amazing thing about this was in 2007,

有关的最有趣的事情 发生在 2007 年，

they introduced a way to measure this,

他们推出一种评估的方法，

which is incredible.

真的很棒。

I'll tell you how it works.

它的工作原理是这样：

For every design goal you have,

你的每一个设计目标

you have to have a corresponding measurement

都一定要有相应的评估方法

to know how you're doing --

才能知道你做的好不好——

a way of measuring success.

这是一种评估成功的方式。

所以他们做的是，

So what they do is,

let's say you take two people who meet up,

假设有两个即将见面的人，

and they take the number of days those two people spent together,

他们会取出这两个人 共同相处的天数，

and then they estimate how many hours were in those days --

然后估算这几天中——

how many hours did those two people spend together?

这两人共同相处了多少个小时？

And then after they spend that time together,

然后在他们共处的那一段时间之后，

they ask both of them:

工作人员询问他们两人：

How positive was your experience?

你觉得你的经历有趣吗？

Did you have a good experience with this person that you met?

你和你遇到的这个人相处得融洽吗？

And they subtract from those positive hours

然后他们从这些愉快的时间中

the amount of time people spent on the website,

减去人们在网站上花费的时间，

because that's a cost to people's lives.

因为后者是人们生活的成本。

Why should we value that as success?

我们为什么要把这视为成功呢？

And what you were left with

然后两个时间相减后剩下的

is something they refer to as "net orchestrated conviviality,"

就是他们所称的 “净快乐”。

or, really, just a net "Good Times" created.

或者说，是一个被创造的 净“快乐时光”。

The net hours that would have never existed, had Couchsurfing not existed.

假如沙发客不存在， 这些净快乐时光也根本不会存在。

Can you imagine how inspiring it would be to come to work every day

你能想象这该有多振奋人心吗？ 当你每天来工作，

and measure your success

然后评估你的成功，

in the actual net new contribution of hours in people's lives

评估在人们生命里实际的“净贡献”，

那些假如你今天没有做本职工作

that are positive, that would have never existed

就不会存在的积极的成就？

if you didn't do what you were about to do at work today?

Can you imagine a whole world that worked this way?

你能想象如果整个世界 都这样运作会如何吗？

Can you imagine a social network that --

你能想象一个社交网络——

let's say you care about cooking,

假设你很喜欢做饭，

and it measured its success in terms of cooking nights organized

那么这个社交网络的 成功的衡量标准是你做晚餐的天数

和你喜爱阅读的烹饪文章的数量，

and the cooking articles that you were glad you read,

and subtracted from that the articles you weren't glad you read

减去你不喜欢读的文章，

or the time you spent scrolling that you didn't like?

或者你浪费在看 你不喜欢的东西上的时间。

Imagine a professional social network

想象一个专业的社交网站，

that, instead of measuring its success in terms of connections created

它不再以创造人与人之间的联系 作为成功的标准，

or messages sent,

或者是发出多少信息，

instead measured its success in terms of the job offers that people got

而是以人们得到的工作机会，

that they were excited to get.

那些人们很期待能够得到的工作机会。

And subtracted the amount of time people spent on the website.

减掉人们在网站上花费的时间。

Or imagine dating services,

或者想象一个约会服务，

like maybe Tinder or something,

就像 Tinder 或者其他的应用，

where instead of measuring the number of swipes left and right people did,

它们不以人们更喜欢往左滑还是 往右滑为评估方法，

which is how they measure success today,

也就是它们现在评估成功的方法，

instead measured the deep, romantic, fulfilling connections people created.

而是衡量人们创造的深入的， 浪漫的，令人满足的关系。

Whatever that was for them, by the way.

无论这种关系对他们来说意味着什么。

But can you imagine a whole world that worked this way,

但是你能想象一整个世界 都是这样运转，

that was helping you spend your time well?

从而能帮助你更好地运用时间吗？

Now to do this you also need a new system,

为了达成这个目的你也需要一个新的系统，

because you're probably thinking,

因为你可能在想，

today's Internet economy --

现在的互联网经济——

today's economy in general --

现在的总体经济

is measured in time spent.

是以花费的时间来测量的。

The more users you have,

更多的用户，

the more usage you have,

更多的使用量，

the more time people spend,

人们花的更多的时间，

that's how we measure success.

那就是我们如何衡量成功的。

But we've solved this problem before.

但我们之前也解决过这个问题。

We solved it with organic,

我们以有机概念来解决的，

when we said we need to value things a different way.

当我们说我们需要 以不同的标准去衡量事情的价值。

We said this is a different kind of food.

我们说的是一种不同的食物。

So we can't compare it just based on price;

所以我们不能 单纯通过价钱来比较；

this is a different category of food.

这是完全不同种类的食物。

我们也用 LEED 认证解决问题，

We solved it with Leed Certification,

where we said this is a different kind of building

我们说这是不一样的建筑，

that stood for different values of environmental sustainability.

在环境的可持续性上 代表不同的价值。

What if we had something like that for technology?

假如我们在科技上 也引入类似的标准呢？

What if we had something whose entire purpose and goal

假如我们有一些东西， 它们全部目的和目标

was to help create net new positive contributions to human life?

是去为人类的生活 创造一个新的积极的贡献？

And what if we could value it a different way,

假如我们能以一个 不同的标准来测量价值，

so it would actually work?

让这种标准真正起作用呢？

Imagine you gave this different premium shelf space on app stores.

想象在应用商城 提供与众不同的至尊货架空间。

Imagine you had web browsers that helped route you

想象网络浏览器能帮助引导你

to these kinds of design products.

找到这些设计产品。

Can you imagine how exciting it would be to live and create that world?

你能想象创造和生活在 这样的世界有多令人兴奋吗？

We can create this world today.

我们今天就可以创造一个这样的世界。

Company leaders, all you have to do --

公司的领导们，你们要做的，

只有你可以优先选择一个新的衡量机制，

only you can prioritize a new metric,

which is your metric for net positive contribution to human life.

去衡量为人类生活所做的那些 积极的净贡献。

And have an honest conversation about that.

同时在这个话题上要保持坦诚。

Maybe you're not doing so well to start with,

也许你一开始做得不会很好，

but let's start that conversation.

但是我们不要回避这个话题。

Designers, you can redefine success; you can redefine design.

设计者们，你们可以重新定义成功； 重新定义设计。

Arguably, you have more power than many people in your organization

证明你们比组织里的很多人都更有能力

to create the choices that all of us live by.

去创造我们赖以生存的选择。

Maybe like in medicine,

也许就像在医疗行业

where we have a Hippocratic oath

我们有希波克拉底誓词，

to recognize the responsibility and this higher value

去认识到医生的责任， 和以医治病人为目标的

that we have to treat patients.

更高的价值。

What if designers had something like that,

假如设计者也有像这样的

in terms of this new kind of design?

关于新设计的誓言呢？

And users, for all of us --

用户们，我们所有人——

we can demand technology that works this way.

我们可以呼吁这样的科技。

Now it may seem hard,

这看起来也许很困难，

but McDonald's didn't have salads until the consumer demand was there.

但是麦当在顾客提出 要求之前也并不提供沙拉。

Walmart didn't have organic food until the consumer demand was there.

沃尔玛在顾客需求产生之前也 没有有机食物。

We have to demand this new kind of technology.

我们需要对这样的新科技表达需求。

And we can do that.

而且我们能做到。

And doing that

通过这样，

would amount to shifting from a world that's driven and run

就可能把以时间为代价和尺度

entirely on time spent,

运转的世界转变成

to world that's driven by time well spent.

一个被合理，高效利用的时间推动的世界。

I want to live in this world,

我想生活在这样的世界，

and I want this conversation to happen.

而且我想引发坦诚的对话。

Let's start that conversation now.

让我们现在就开始这样的对话吧。

Thank you.

谢谢。

(Applause)

（观众鼓掌）