屏讀時代，我們患上了注意力缺失候羣症

{"type":"doc","content":[{"type":"paragraph","attrs":{"indent":0,"number":0,"align":null,"origin":null},"content":[{"type":"text","text":"晚上，客廳。電視裏放着新聞或者電視劇，充當着白噪音。家裏人各自刷着新聞、看着淘寶、小視頻，孩子目不轉睛盯着平板看着動畫片，而我則在書房爲寫不出的開頭而遲遲拖延，而頭條、訂閱號、朋友圈裏的新鮮資訊則實時更新着，我可能過幾分鐘就會拿起“審閱”一遍……"}]},{"type":"paragraph","attrs":{"indent":0,"number":0,"align":null,"origin":null}},{"type":"paragraph","attrs":{"indent":0,"number":0,"align":null,"origin":null},"content":[{"type":"text","text":"這是我的日常，想必也是很多人的日常。在數字媒體氾濫的時代，滿足生存的物質消費已經只佔生活消費的小部分，而餵養大腦滿足精神快感的信息消費開始佔據我們更多的時間。"}]},{"type":"paragraph","attrs":{"indent":0,"number":0,"align":null,"origin":null}},{"type":"paragraph","attrs":{"indent":0,"number":0,"align":null,"origin":null}},{"type":"image","attrs":{"src":"https://static001.geekbang.org/infoq/e3/e3a35be12f2af4e60898ee88b242aeb0.jpeg","alt":null,"title":null,"style":null,"href":null,"fromPaste":true,"pastePass":true}},{"type":"paragraph","attrs":{"indent":0,"number":0,"align":null,"origin":null}},{"type":"paragraph","attrs":{"indent":0,"number":0,"align":null,"origin":null}},{"type":"paragraph","attrs":{"indent":0,"number":0,"align":null,"origin":null},"content":[{"type":"text","text":"幾年前，被譽爲“互聯網先知”的凱文·凱利又出版了一本帶有“科技預言”色彩的《必然》，書中第四章講到了一種“必然”要出現的生存方式——屏讀（Screening）。而我們大部分人都正在變成“屏讀之民”。"}]},{"type":"paragraph","attrs":{"indent":0,"number":0,"align":null,"origin":null}},{"type":"paragraph","attrs":{"indent":0,"number":0,"align":null,"origin":null},"content":[{"type":"text","text":"屏讀時代，信息爆炸帶來的好處，自然是顯而易見的。相較於信息匱乏，更多的信息能夠讓原本閉塞的人們瞭解到這個世界正在發生的變化，共享更多的豐富經驗。而那些短視頻也確實可以給觀看者帶來豐富的情緒和歡愉，對於我們大衆而言，日常所求不過是豐衣足食之後，“做人最重要的就是開心嗎”？"}]},{"type":"paragraph","attrs":{"indent":0,"number":0,"align":null,"origin":null}},{"type":"paragraph","attrs":{"indent":0,"number":0,"align":null,"origin":null},"content":[{"type":"text","text":"然而，信息爆炸之後所帶來的負面效應也在顯現。人們除了滿足淺層次的信息獲取的快感之外，還需要有能夠深層次閱讀和學習的需求。但顯然，這些速食的、高頻次、高情緒化、低邏輯性的內容似乎正在吞噬我們有限的注意力和記憶能力。我們大多數人彷彿同時患上了 “注意力缺失候羣症”，集體無意識地投入到數字信息的消費浪潮中。"}]},{"type":"paragraph","attrs":{"indent":0,"number":0,"align":null,"origin":null}},{"type":"paragraph","attrs":{"indent":0,"number":0,"align":null,"origin":null},"content":[{"type":"text","text":"對於很多人而言，這是一個“不是問題的問題”，只要不會特別影響到生活，估計很少有人會放下手機。我們對於手機（信息）的上癮幾乎和我們對糖和菸草的上癮一樣，這個東西一旦來到人世，我們幾乎再難擺脫。"}]},{"type":"paragraph","attrs":{"indent":0,"number":0,"align":null,"origin":null}},{"type":"paragraph","attrs":{"indent":0,"number":0,"align":null,"origin":null},"content":[{"type":"text","text":"信息成癮對於我們注意力的影響有多少，真的可以是一件“熟視無睹”的事情嗎？"}]},{"type":"paragraph","attrs":{"indent":0,"number":0,"align":null,"origin":null}},{"type":"paragraph","attrs":{"indent":0,"number":0,"align":null,"origin":null},"content":[{"type":"text","text":"雖然很多人已經放棄了“治療”，但是必須提醒一點的是，我們還有孩子，本身他們的大腦還沒有發育成熟，本身自制力更差，本身他們已經是數字媒體時代的原住民。如果我們不對這件事情引起足夠重視，恐怕未來我們和孩子一樣都要因爲今天的無所謂，而承受無法挽回的代價。"}]},{"type":"paragraph","attrs":{"indent":0,"number":0,"align":null,"origin":null}},{"type":"paragraph","attrs":{"indent":0,"number":0,"align":null,"origin":null},"content":[{"type":"text","marks":[{"type":"strong"}],"text":"斯坦福研究：一腦多用，注意力減退，記憶力下降"}]},{"type":"paragraph","attrs":{"indent":0,"number":0,"align":null,"origin":null}},{"type":"paragraph","attrs":{"indent":0,"number":0,"align":null,"origin":null},"content":[{"type":"text","text":"10月底，Nature在線發表了美國斯坦福大學的一項研究論文Memory failure predicted by attention lapsing and media multitasking，研究揭示了多項媒體信息任務的處理會導致注意力減退，而注意力減退又會對記憶有影響。"}]},{"type":"paragraph","attrs":{"indent":0,"number":0,"align":null,"origin":null}},{"type":"paragraph","attrs":{"indent":0,"number":0,"align":null,"origin":null}},{"type":"image","attrs":{"src":"https://static001.geekbang.org/infoq/c4/c42bf6bbb6f03462d29bcf82d3ab94bf.jpeg","alt":null,"title":null,"style":null,"href":null,"fromPaste":true,"pastePass":true}},{"type":"paragraph","attrs":{"indent":0,"number":0,"align":null,"origin":null}},{"type":"paragraph","attrs":{"indent":0,"number":0,"align":null,"origin":null}},{"type":"paragraph","attrs":{"indent":0,"number":0,"align":null,"origin":null},"content":[{"type":"text","text":"研究人員根據最新的一項研究發現，根據人的大腦神經活動和瞳孔大小變化，可以預測這個人的記憶程度。"}]},{"type":"paragraph","attrs":{"indent":0,"number":0,"align":null,"origin":null}},{"type":"paragraph","attrs":{"indent":0,"number":0,"align":null,"origin":null},"content":[{"type":"text","text":"在這項實驗中，研究人員招募了80名年輕人，通過一項圖片認知測試，在測試過程中記錄下他們的腦電波活動和瞳孔直徑的變化，結合受試者測試記憶的結果和這些身體數據的變化來評估他們的注意力下降的情況。"}]},{"type":"paragraph","attrs":{"indent":0,"number":0,"align":null,"origin":null}},{"type":"paragraph","attrs":{"indent":0,"number":0,"align":null,"origin":null}},{"type":"image","attrs":{"src":"https://static001.geekbang.org/infoq/b8/b8c670ac84a87194908e9fade0811531.jpeg","alt":null,"title":null,"style":null,"href":null,"fromPaste":true,"pastePass":true}},{"type":"paragraph","attrs":{"indent":0,"number":0,"align":null,"origin":null}},{"type":"paragraph","attrs":{"indent":0,"number":0,"align":null,"origin":null}},{"type":"paragraph","attrs":{"indent":0,"number":0,"align":null,"origin":null},"content":[{"type":"text","marks":[{"type":"strong"}],"text":"（d′代表辨別力（discriminability），alpha power 代表腦電波強度，pupil variability 代表瞳孔變化，CER 代表判別錯誤率，RTV 代表反應時間變化）"}]},{"type":"paragraph","attrs":{"indent":0,"number":0,"align":null,"origin":null}},{"type":"paragraph","attrs":{"indent":0,"number":0,"align":null,"origin":null},"content":[{"type":"text","text":"研究者發現，頭骨後面部分的腦電波的增加與注意力分散、走神等有關，瞳孔縮小與反應時間變慢和更容易走神有關。"}]},{"type":"paragraph","attrs":{"indent":0,"number":0,"align":null,"origin":null}},{"type":"paragraph","attrs":{"indent":0,"number":0,"align":null,"origin":null},"content":[{"type":"text","text":"然後，研究人員還讓受試者填寫相關調查問卷，以瞭解他們參與媒體多任務行爲的嚴重程度、是否有注意力缺陷多動障礙（ADHD）症狀和衝動性，以及打遊戲的情況。"}]},{"type":"paragraph","attrs":{"indent":0,"number":0,"align":null,"origin":null}},{"type":"paragraph","attrs":{"indent":0,"number":0,"align":null,"origin":null},"content":[{"type":"text","text":"經過比較，研究人員發現，那些持續注意力能力較低和參與媒體多任務行爲較嚴重的人在記憶任務上的表現都比較差。研究人員推測的原因是，人腦的注意力機制與人的記憶檢索的能力相關，注意力減退會導致與記憶相關的神經信號減少，導致遺忘的發生。而嚴重的媒體多任務則會頻繁破壞持續注意力機制，從而引發記憶力下降。"}]},{"type":"paragraph","attrs":{"indent":0,"number":0,"align":null,"origin":null}},{"type":"paragraph","attrs":{"indent":0,"number":0,"align":null,"origin":null},"content":[{"type":"text","text":"儘管研究人員最後提醒，這一研究只證明了相關性，而非因果性，但我們目前應該還找不到兩者無關或者正好相反的證據。如果誰能有興趣做一個“媒體多任務行爲對提高記憶力有幫助”的實驗結論，很有可能將會獲得所有這些互聯網媒體的追捧和崇拜。"}]},{"type":"paragraph","attrs":{"indent":0,"number":0,"align":null,"origin":null}},{"type":"paragraph","attrs":{"indent":0,"number":0,"align":null,"origin":null},"content":[{"type":"text","text":"現在，我們還是應該相信這一實驗結果，同時認真反省一下個人的經驗。我們是否正在因爲投入過多的屏讀時間和精力，導致很多時候出現注意力不集中、分神、健忘等情況。"}]},{"type":"paragraph","attrs":{"indent":0,"number":0,"align":null,"origin":null}},{"type":"paragraph","attrs":{"indent":0,"number":0,"align":null,"origin":null},"content":[{"type":"text","text":"如果我們坦誠地面對這一情況，接下來就該問下我們該怎麼辦？"}]},{"type":"paragraph","attrs":{"indent":0,"number":0,"align":null,"origin":null}},{"type":"paragraph","attrs":{"indent":0,"number":0,"align":null,"origin":null},"content":[{"type":"text","marks":[{"type":"strong"}],"text":"拿什麼拯救你，我們的注意力？"}]},{"type":"paragraph","attrs":{"indent":0,"number":0,"align":null,"origin":null}},{"type":"paragraph","attrs":{"indent":0,"number":0,"align":null,"origin":null},"content":[{"type":"text","text":"解決這一問題，我們需要先把問題拆分開。一個根本問題是我們正在進入的屏讀時代和無所不在的信息氾濫，另一個問題是如何拯救我們的注意力的問題。"}]},{"type":"paragraph","attrs":{"indent":0,"number":0,"align":null,"origin":null}},{"type":"paragraph","attrs":{"indent":0,"number":0,"align":null,"origin":null},"content":[{"type":"text","text":"按道理肯定是要先解決這個最根本的問題才能解決後面而來的問題，但是由於難度太大，我們不妨先來解決下如何拯救注意力這件技術性問題吧。"}]},{"type":"paragraph","attrs":{"indent":0,"number":0,"align":null,"origin":null}},{"type":"paragraph","attrs":{"indent":0,"number":0,"align":null,"origin":null},"content":[{"type":"text","text":"在一本專注於注意力研究的著作《注意力曲線》中，將人的注意力同外界刺激和人體內的腎上腺素分泌之間建立起了相關關係。"}]},{"type":"paragraph","attrs":{"indent":0,"number":0,"align":null,"origin":null}},{"type":"paragraph","attrs":{"indent":0,"number":0,"align":null,"origin":null}},{"type":"image","attrs":{"src":"https://static001.geekbang.org/infoq/66/6698e238e69f4253ee00bee3347b4865.jpeg","alt":null,"title":null,"style":null,"href":null,"fromPaste":true,"pastePass":true}},{"type":"paragraph","attrs":{"indent":0,"number":0,"align":null,"origin":null}},{"type":"paragraph","attrs":{"indent":0,"number":0,"align":null,"origin":null}},{"type":"paragraph","attrs":{"indent":0,"number":0,"align":null,"origin":null},"content":[{"type":"text","text":"這本書認爲，腎上腺素分泌的多少，決定了我們對外界事物刺激是產生興奮，還是感到無聊。我們對這個刺激水平的反應，決定了我們的注意力集中的程度。根據刺激水平和注意力之間的這一關係，可以畫出一條“注意力曲線”。"}]},{"type":"paragraph","attrs":{"indent":0,"number":0,"align":null,"origin":null}},{"type":"paragraph","attrs":{"indent":0,"number":0,"align":null,"origin":null},"content":[{"type":"text","text":"對於大多數人來說，這條注意力曲線呈現倒U型，橫軸代表我們的受刺激水平，縱軸代表我們的注意力水平。當刺激水平較低時，我們的注意力也低，而隨着刺激水平提高，我們的注意力也在提高，但是一旦刺激水平持續升高，我們的注意力卻會在某個時刻下降，直到歸零。"}]},{"type":"paragraph","attrs":{"indent":0,"number":0,"align":null,"origin":null}},{"type":"paragraph","attrs":{"indent":0,"number":0,"align":null,"origin":null},"content":[{"type":"text","text":"也就是在無聊狀態下和在高強度情緒狀態下，我們的注意力都難以集中。只有在刺激水平既不是很高也不是很低的時候，人的腎上腺素分泌趨於合理水平，這時候人們處於“最優刺激狀態”，也就是倒U型的中間部分，人們就會處於注意力專區，可以高度集中的做事情。"}]},{"type":"paragraph","attrs":{"indent":0,"number":0,"align":null,"origin":null}},{"type":"paragraph","attrs":{"indent":0,"number":0,"align":null,"origin":null},"content":[{"type":"text","text":"現在，我們之所以很難集中注意力，就在於數字信息的狂轟亂炸，使得我們的心理負擔過重，刺激過多，導致腎上腺素分泌過多，而使得大腦無法集中注意力。"}]},{"type":"paragraph","attrs":{"indent":0,"number":0,"align":null,"origin":null}},{"type":"paragraph","attrs":{"indent":0,"number":0,"align":null,"origin":null},"content":[{"type":"text","text":"我們想要讓自己能夠主動有意識的進入注意力專區，也是有一定的方法的。"}]},{"type":"paragraph","attrs":{"indent":0,"number":0,"align":null,"origin":null}},{"type":"paragraph","attrs":{"indent":0,"number":0,"align":null,"origin":null},"content":[{"type":"text","text":"最初的步驟，就是一個人要完成對自己狀態的自我評估，也就是我們要對現在自己的狀態有所覺知，知道自己所處的刺激水平是處在無聊還是過分緊張狀態。自我反省和自我旁觀是人類非常厲害的一種能力，這是由於人類的大腦前額葉可以幫我們做一系列預演和推導性的工作。我們理性分析能力能夠幫助我們從刺激水平較高的恐懼和焦慮當中冷靜下來，分析導致我們注意力不在專區裏的原因。"}]},{"type":"paragraph","attrs":{"indent":0,"number":0,"align":null,"origin":null}},{"type":"paragraph","attrs":{"indent":0,"number":0,"align":null,"origin":null},"content":[{"type":"text","text":"第二個步驟，就是要對我們的注意力進行控制。而這種控制更多需要對我們情緒的“溫度”進行調控。對於緊張、憤怒造成的刺激過度，則需要進行“降溫”處理，比如用靜觀、默唸，調整呼吸等方法，把自己的情緒值降下來；對於百無聊賴、無精打采等刺激不足，則需要進行“升溫”處理，可以通過“中斷電源法”，就是爲這種走神、幹閒事的行爲作計劃和時間限定，一旦到時，就要像任務完成一樣，投入到需要提高注意力的工作中。允許無聊，但要及時中斷，纔有可能幫你從無聊區進入到專注區。"}]},{"type":"paragraph","attrs":{"indent":0,"number":0,"align":null,"origin":null}},{"type":"paragraph","attrs":{"indent":0,"number":0,"align":null,"origin":null},"content":[{"type":"text","text":"第三個步驟，就是堅持持續性注意。這是人類幾種時長的注意力中最難做到的一種。這個需要我們通過長時間訓練，專注投入到一種行爲中，形成大腦的神經元連接和肌肉記憶，從而熟練掌握這種技能，在此過程中就可以持續性注意。這種狀態我們可以在音樂家、運動員和各個領域的專家那裏看到。"}]},{"type":"paragraph","attrs":{"indent":0,"number":0,"align":null,"origin":null}},{"type":"paragraph","attrs":{"indent":0,"number":0,"align":null,"origin":null},"content":[{"type":"text","text":"而這些更多是我們如何在平時找回注意力，同時能培養持續性注意力的一些方法。但是是否能夠真正做到，能夠在數字媒體爆炸的屏讀時代裏保持好專注力，關鍵在於我們如何看待自己，以及如何看待自己和屏讀時代的關係。"}]},{"type":"paragraph","attrs":{"indent":0,"number":0,"align":null,"origin":null}},{"type":"paragraph","attrs":{"indent":0,"number":0,"align":null,"origin":null},"content":[{"type":"text","marks":[{"type":"strong"}],"text":"屏讀時代，我們會走向何方？"}]},{"type":"paragraph","attrs":{"indent":0,"number":0,"align":null,"origin":null}},{"type":"paragraph","attrs":{"indent":0,"number":0,"align":null,"origin":null},"content":[{"type":"text","text":"在《必然》裏，凱文·凱利顯然對這個即將到來的屏讀時代是充滿憧憬的。作爲一個跨越時代的人物，他顯然非常惋惜紙質書籍時代的逝去，但對到來的屏讀時代大爲讚賞。他指出更多人在通過屏幕閱讀和寫作，但他也看到屏幕裏的閱讀流動性、碎片化和層出不窮的推薦，正在讓閱讀變得破碎不堪，難以獲得閱讀紙質書籍所可能帶來的沉浸其中的深度感覺。"}]},{"type":"paragraph","attrs":{"indent":0,"number":0,"align":null,"origin":null}},{"type":"paragraph","attrs":{"indent":0,"number":0,"align":null,"origin":null},"content":[{"type":"text","text":"儘管我們看到凱文凱利爲未來設計了一大堆眼花繚亂的屏讀化的實現方式和一些好處，比如那個萬能的圖書館，但是我認爲很多都是他的一廂情願。"}]},{"type":"paragraph","attrs":{"indent":0,"number":0,"align":null,"origin":null}},{"type":"paragraph","attrs":{"indent":0,"number":0,"align":null,"origin":null}},{"type":"image","attrs":{"src":"https://static001.geekbang.org/infoq/e0/e0dd259c99d144b47df54f0ea4438a79.jpeg","alt":null,"title":null,"style":null,"href":null,"fromPaste":true,"pastePass":true}},{"type":"paragraph","attrs":{"indent":0,"number":0,"align":null,"origin":null}},{"type":"paragraph","attrs":{"indent":0,"number":0,"align":null,"origin":null}},{"type":"paragraph","attrs":{"indent":0,"number":0,"align":null,"origin":null},"content":[{"type":"text","text":"如果看過《知識大遷移》這本書的話，我們會得到一個新的洞見，儘管互聯網或者聯網的屏幕中可以找到幾乎世界上任何的知識，但最關鍵的還是使用這個網絡的人，他自己必須要有一定量的知識儲備和問題意識。"}]},{"type":"paragraph","attrs":{"indent":0,"number":0,"align":null,"origin":null}},{"type":"paragraph","attrs":{"indent":0,"number":0,"align":null,"origin":null},"content":[{"type":"text","text":"而對於大多數人來說，他們根本不知道要找什麼信息，要學習什麼知識。從目前的現狀來看，人們只會根據算法的推薦和身邊相似的親朋好友的分享而建立起自己的閱讀圈，這就是我們所謂的“信息繭房”。"}]},{"type":"paragraph","attrs":{"indent":0,"number":0,"align":null,"origin":null}},{"type":"paragraph","attrs":{"indent":0,"number":0,"align":null,"origin":null},"content":[{"type":"text","text":"幾乎很少有人會像凱文凱利這樣主動去思考“人和信息”的關係，大多數人只是被動接受這些繁冗複雜的信息，即使要做一些挑挑揀揀，也會選擇一些符合自己興趣、閱讀起來毫不費力的內容。即使對於我這樣的自媒體人來說，比起研究專門的著作，業餘時間也喜歡閱讀和瀏覽那些不用思考的電影電視劇集和輕鬆的圖文文章。"}]},{"type":"paragraph","attrs":{"indent":0,"number":0,"align":null,"origin":null}},{"type":"paragraph","attrs":{"indent":0,"number":0,"align":null,"origin":null}},{"type":"image","attrs":{"src":"https://static001.geekbang.org/infoq/e8/e8b240a1ce2aaf3f1666ce2460c479fd.jpeg","alt":null,"title":null,"style":null,"href":null,"fromPaste":true,"pastePass":true}},{"type":"paragraph","attrs":{"indent":0,"number":0,"align":null,"origin":null}},{"type":"paragraph","attrs":{"indent":0,"number":0,"align":null,"origin":null}},{"type":"paragraph","attrs":{"indent":0,"number":0,"align":null,"origin":null},"content":[{"type":"text","text":"因此，在找回注意力這個問題上，我們必須要回答這個問題，我們自己以及想要我們的孩子成爲一個什麼樣的人？我們願意爲成爲這樣的人付出多少保持注意力的時間？"}]},{"type":"paragraph","attrs":{"indent":0,"number":0,"align":null,"origin":null}},{"type":"paragraph","attrs":{"indent":0,"number":0,"align":null,"origin":null},"content":[{"type":"text","text":"要知道，保持注意力相當耗費精力，而我們也總是會被新鮮有趣的信息、瑣事所打擾和分心。這幾乎是這個時代不可避免的事情，但是面對這樣已經無法逆轉的局面和經常失敗的現狀，我們要做的，恐怕不是自暴自棄，或者是用極爲嚴苛的標準要求自己，而這往往也很難持久。"}]},{"type":"paragraph","attrs":{"indent":0,"number":0,"align":null,"origin":null}},{"type":"paragraph","attrs":{"indent":0,"number":0,"align":null,"origin":null},"content":[{"type":"text","text":"我們可能做到的就是樹立起對於自己的信心，按照我們想要達成的目標，始終在朝着這個方向努力，只要我們能意識到自己在進入“一心多用”或者分心的狀態，不必自責，按照步驟恢復注意力，最終我們還是有可能實現那個需要努力才能達成的目標的。"}]},{"type":"paragraph","attrs":{"indent":0,"number":0,"align":null,"origin":null}},{"type":"paragraph","attrs":{"indent":0,"number":0,"align":null,"origin":null},"content":[{"type":"text","text":"這也許是作爲一個自媒體人要在碎片化閱讀時代，能夠持續提供一些有用思考的“信息”的原因了。"}]},{"type":"paragraph","attrs":{"indent":0,"number":0,"align":null,"origin":null}},{"type":"paragraph","attrs":{"indent":0,"number":0,"align":null,"origin":null},"content":[{"type":"text","text":"當然，如果你實在沒有想要獲取注意力的想法，你完全可以忽略這篇文章。但如果你不希望自己的孩子未來難以勝任需要高度注意力才能做到的事情，那希望還是要重視這件事情。"}]},{"type":"paragraph","attrs":{"indent":0,"number":0,"align":null,"origin":null}},{"type":"paragraph","attrs":{"indent":0,"number":0,"align":null,"origin":null},"content":[{"type":"text","text":"方法呢？那就從關掉手機屏幕，調整情緒，拿起一本紙質書認真閱讀開始吧。"}]},{"type":"paragraph","attrs":{"indent":0,"number":0,"align":null,"origin":null}},{"type":"paragraph","attrs":{"indent":0,"number":0,"align":null,"origin":null}}]}