屏读时代，我们患上了注意力缺失候群症

{"type":"doc","content":[{"type":"paragraph","attrs":{"indent":0,"number":0,"align":null,"origin":null},"content":[{"type":"text","text":"晚上，客厅。电视里放着新闻或者电视剧，充当着白噪音。家里人各自刷着新闻、看着淘宝、小视频，孩子目不转睛盯着平板看着动画片，而我则在书房为写不出的开头而迟迟拖延，而头条、订阅号、朋友圈里的新鲜资讯则实时更新着，我可能过几分钟就会拿起“审阅”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":"这是我的日常，想必也是很多人的日常。在数字媒体泛滥的时代，满足生存的物质消费已经只占生活消费的小部分，而喂养大脑满足精神快感的信息消费开始占据我们更多的时间。"}]},{"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":"几年前，被誉为“互联网先知”的凯文·凯利又出版了一本带有“科技预言”色彩的《必然》，书中第四章讲到了一种“必然”要出现的生存方式——屏读（Screening）。而我们大部分人都正在变成“屏读之民”。"}]},{"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":"屏读时代，信息爆炸带来的好处，自然是显而易见的。相较于信息匮乏，更多的信息能够让原本闭塞的人们了解到这个世界正在发生的变化，共享更多的丰富经验。而那些短视频也确实可以给观看者带来丰富的情绪和欢愉，对于我们大众而言，日常所求不过是丰衣足食之后，“做人最重要的就是开心吗”？"}]},{"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，信息爆炸之后所带来的负面效应也在显现。人们除了满足浅层次的信息获取的快感之外，还需要有能够深层次阅读和学习的需求。但显然，这些速食的、高频次、高情绪化、低逻辑性的内容似乎正在吞噬我们有限的注意力和记忆能力。我们大多数人仿佛同时患上了 “注意力缺失候群症”，集体无意识地投入到数字信息的消费浪潮中。"}]},{"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":"对于很多人而言，这是一个“不是问题的问题”，只要不会特别影响到生活，估计很少有人会放下手机。我们对于手机（信息）的上瘾几乎和我们对糖和烟草的上瘾一样，这个东西一旦来到人世，我们几乎再难摆脱。"}]},{"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":"信息成瘾对于我们注意力的影响有多少，真的可以是一件“熟视无睹”的事情吗？"}]},{"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":"虽然很多人已经放弃了“治疗”，但是必须提醒一点的是，我们还有孩子，本身他们的大脑还没有发育成熟，本身自制力更差，本身他们已经是数字媒体时代的原住民。如果我们不对这件事情引起足够重视，恐怕未来我们和孩子一样都要因为今天的无所谓，而承受无法挽回的代价。"}]},{"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：一脑多用，注意力减退，记忆力下降"}]},{"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在线发表了美国斯坦福大学的一项研究论文Memory failure predicted by attention lapsing and media multitasking，研究揭示了多项媒体信息任务的处理会导致注意力减退，而注意力减退又会对记忆有影响。"}]},{"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":"研究人员根据最新的一项研究发现，根据人的大脑神经活动和瞳孔大小变化，可以预测这个人的记忆程度。"}]},{"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":"在这项实验中，研究人员招募了80名年轻人，通过一项图片认知测试，在测试过程中记录下他们的脑电波活动和瞳孔直径的变化，结合受试者测试记忆的结果和这些身体数据的变化来评估他们的注意力下降的情况。"}]},{"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′代表辨别力（discriminability），alpha power 代表脑电波强度，pupil variability 代表瞳孔变化，CER 代表判别错误率，RTV 代表反应时间变化）"}]},{"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":"研究者发现，头骨后面部分的脑电波的增加与注意力分散、走神等有关，瞳孔缩小与反应时间变慢和更容易走神有关。"}]},{"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":"然后，研究人员还让受试者填写相关调查问卷，以了解他们参与媒体多任务行为的严重程度、是否有注意力缺陷多动障碍（ADHD）症状和冲动性，以及打游戏的情况。"}]},{"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":"经过比较，研究人员发现，那些持续注意力能力较低和参与媒体多任务行为较严重的人在记忆任务上的表现都比较差。研究人员推测的原因是，人脑的注意力机制与人的记忆检索的能力相关，注意力减退会导致与记忆相关的神经信号减少，导致遗忘的发生。而严重的媒体多任务则会频繁破坏持续注意力机制，从而引发记忆力下降。"}]},{"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":"尽管研究人员最后提醒，这一研究只证明了相关性，而非因果性，但我们目前应该还找不到两者无关或者正好相反的证据。如果谁能有兴趣做一个“媒体多任务行为对提高记忆力有帮助”的实验结论，很有可能将会获得所有这些互联网媒体的追捧和崇拜。"}]},{"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":"现在，我们还是应该相信这一实验结果，同时认真反省一下个人的经验。我们是否正在因为投入过多的屏读时间和精力，导致很多时候出现注意力不集中、分神、健忘等情况。"}]},{"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":"如果我们坦诚地面对这一情况，接下来就该问下我们该怎么办？"}]},{"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":"拿什么拯救你，我们的注意力？"}]},{"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":"解决这一问题，我们需要先把问题拆分开。一个根本问题是我们正在进入的屏读时代和无所不在的信息泛滥，另一个问题是如何拯救我们的注意力的问题。"}]},{"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决这个最根本的问题才能解决后面而来的问题，但是由于难度太大，我们不妨先来解决下如何拯救注意力这件技术性问题吧。"}]},{"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":"在一本专注于注意力研究的著作《注意力曲线》中，将人的注意力同外界刺激和人体内的肾上腺素分泌之间建立起了相关关系。"}]},{"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":"这本书认为，肾上腺素分泌的多少，决定了我们对外界事物刺激是产生兴奋，还是感到无聊。我们对这个刺激水平的反应，决定了我们的注意力集中的程度。根据刺激水平和注意力之间的这一关系，可以画出一条“注意力曲线”。"}]},{"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":"对于大多数人来说，这条注意力曲线呈现倒U型，横轴代表我们的受刺激水平，纵轴代表我们的注意力水平。当刺激水平较低时，我们的注意力也低，而随着刺激水平提高，我们的注意力也在提高，但是一旦刺激水平持续升高，我们的注意力却会在某个时刻下降，直到归零。"}]},{"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":"也就是在无聊状态下和在高强度情绪状态下，我们的注意力都难以集中。只有在刺激水平既不是很高也不是很低的时候，人的肾上腺素分泌趋于合理水平，这时候人们处于“最优刺激状态”，也就是倒U型的中间部分，人们就会处于注意力专区，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":"现在，我们之所以很难集中注意力，就在于数字信息的狂轰乱炸，使得我们的心理负担过重，刺激过多，导致肾上腺素分泌过多，而使得大脑无法集中注意力。"}]},{"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":"我们想要让自己能够主动有意识的进入注意力专区，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":"最初的步骤，就是一个人要完成对自己状态的自我评估，也就是我们要对现在自己的状态有所觉知，知道自己所处的刺激水平是处在无聊还是过分紧张状态。自我反省和自我旁观是人类非常厉害的一种能力，这是由于人类的大脑前额叶可以帮我们做一系列预演和推导性的工作。我们理性分析能力能够帮助我们从刺激水平较高的恐惧和焦虑当中冷静下来，分析导致我们注意力不在专区里的原因。"}]},{"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":"第二个步骤，就是要对我们的注意力进行控制。而这种控制更多需要对我们情绪的“温度”进行调控。对于紧张、愤怒造成的刺激过度，则需要进行“降温”处理，比如用静观、默念，调整呼吸等方法，把自己的情绪值降下来；对于百无聊赖、无精打采等刺激不足，则需要进行“升温”处理，可以通过“中断电源法”，就是为这种走神、干闲事的行为作计划和时间限定，一旦到时，就要像任务完成一样，投入到需要提高注意力的工作中。允许无聊，但要及时中断，才有可能帮你从无聊区进入到专注区。"}]},{"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":"第三个步骤，就是坚持持续性注意。这是人类几种时长的注意力中最难做到的一种。这个需要我们通过长时间训练，专注投入到一种行为中，形成大脑的神经元连接和肌肉记忆，从而熟练掌握这种技能，在此过程中就可以持续性注意。这种状态我们可以在音乐家、运动员和各个领域的专家那里看到。"}]},{"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":"而这些更多是我们如何在平时找回注意力，同时能培养持续性注意力的一些方法。但是是否能够真正做到，能够在数字媒体爆炸的屏读时代里保持好专注力，关键在于我们如何看待自己，以及如何看待自己和屏读时代的关系。"}]},{"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":"屏读时代，我们会走向何方？"}]},{"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》里，凯文·凯利显然对这个即将到来的屏读时代是充满憧憬的。作为一个跨越时代的人物，他显然非常惋惜纸质书籍时代的逝去，但对到来的屏读时代大为赞赏。他指出更多人在通过屏幕阅读和写作，但他也看到屏幕里的阅读流动性、碎片化和层出不穷的推荐，正在让阅读变得破碎不堪，难以获得阅读纸质书籍所可能带来的沉浸其中的深度感觉。"}]},{"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":"尽管我们看到凯文凯利为未来设计了一大堆眼花缭乱的屏读化的实现方式和一些好处，比如那个万能的图书馆，但是我认为很多都是他的一厢情愿。"}]},{"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":"如果看过《知识大迁移》这本书的话，我们会得到一个新的洞见，尽管互联网或者联网的屏幕中可以找到几乎世界上任何的知识，但最关键的还是使用这个网络的人，他自己必须要有一定量的知识储备和问题意识。"}]},{"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":"而对于大多数人来说，他们根本不知道要找什么信息，要学习什么知识。从目前的现状来看，人们只会根据算法的推荐和身边相似的亲朋好友的分享而建立起自己的阅读圈，这就是我们所谓的“信息茧房”。"}]},{"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":"几乎很少有人会像凯文凯利这样主动去思考“人和信息”的关系，大多数人只是被动接受这些繁冗复杂的信息，即使要做一些挑挑拣拣，也会选择一些符合自己兴趣、阅读起来毫不费力的内容。即使对于我这样的自媒体人来说，比起研究专门的著作，业余时间也喜欢阅读和浏览那些不用思考的电影电视剧集和轻松的图文文章。"}]},{"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，在找回注意力这个问题上，我们必须要回答这个问题，我们自己以及想要我们的孩子成为一个什么样的人？我们愿意为成为这样的人付出多少保持注意力的时间？"}]},{"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，保持注意力相当耗费精力，而我们也总是会被新鲜有趣的信息、琐事所打扰和分心。这几乎是这个时代不可避免的事情，但是面对这样已经无法逆转的局面和经常失败的现状，我们要做的，恐怕不是自暴自弃，或者是用极为严苛的标准要求自己，而这往往也很难持久。"}]},{"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":"我们可能做到的就是树立起对于自己的信心，按照我们想要达成的目标，始终在朝着这个方向努力，只要我们能意识到自己在进入“一心多用”或者分心的状态，不必自责，按照步骤恢复注意力，最终我们还是有可能实现那个需要努力才能达成的目标的。"}]},{"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":"这也许是作为一个自媒体人要在碎片化阅读时代，能够持续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":"当然，如果你实在没有想要获取注意力的想法，你完全可以忽略这篇文章。但如果你不希望自己的孩子未来难以胜任需要高度注意力才能做到的事情，那希望还是要重视这件事情。"}]},{"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？那就从关掉手机屏幕，调整情绪，拿起一本纸质书认真阅读开始吧。"}]},{"type":"paragraph","attrs":{"indent":0,"number":0,"align":null,"origin":null}},{"type":"paragraph","attrs":{"indent":0,"number":0,"align":null,"origin":null}}]}