熱門時事分享：起床和睡前別再滑不停！Z 世代帶頭數位排毒，拒絕螢幕綁架｜20260519
目錄
2026 年 05 月 19 日｜HOT 用英文聊時事｜S1 EP27
歡迎收聽《HOT 用英文聊時事》，我是 CLN 的 Clarence 老師。你有聽過「數位排毒」這個詞嗎？根據一項調查，2026 年更多人將「減少螢幕時間、活在當下」列為新年首要目標，優先順序甚至高於減肥，這股數位排毒熱潮反映出大家在 AI 生成內容爆發後，對無孔不入的數位資訊感到極度疲勞。
Welcome to “Hot English Topics.” This is Clarence from CLN. Have you heard of the term “digital detox”? A recent survey shows that by 2026, more people plan to list “reducing screen time and living in the moment” as their top New Year’s resolution, ranking even higher than losing weight. This surge reflects growing fatigue with constant digital information following the rapid rise of AI-generated content.
特別有趣的是，這場主動戒除社群與高成癮 App 的風潮，正是由數位原住民 Z 世代率先推動，他們發起「Appstinence」行動，把智慧型手機換成功能簡化的笨手機，英國也出現大規模的「關機 48 小時」集體挑戰，實際推動大眾重新連結真實世界。今天，就讓我們一起拆解這股數位排毒風潮，看看它如何影響大腦、工作與生活，以及人們正在用哪些方式重新調整與科技之間的界線。
Interestingly, this trend of actively stepping away from social media and highly addictive apps is being led by Gen Z, often described as digital natives. They started the “Appstinence” movement and replaced their smartphones with simpler feature phones. In the UK, large-scale “48-Hour Digital Detox” challenges have also emerged, encouraging people to reconnect with the real world. Today, we will break down the digital detox trend, see how it shapes our brains, work, and daily lives, and look at how people are reshaping their relationship with technology.
根據 BACKLINKO 指出，多數人每天使用手機約 6 到 7 小時，近半數美國青少年甚至超過 8 小時。若是到睡前都還在使用，螢幕藍光會打亂身體原本準備入睡的節奏，讓本來應該幫助我們想睡的褪黑激素下降，讓人更難進入深層睡眠，也影響大腦夜間修復的能力。
According to BACKLINKO, most people use their phones for about 6 to 7 hours a day, and nearly half of American teenagers spend more than 8 hours. If they continue using their phones until bedtime, the blue light from screens disrupts the body’s natural sleep rhythm and lowers melatonin, the hormone that helps us feel sleepy. As a result, it becomes harder to enter deep sleep, and this also affects the brain’s ability to repair itself overnight.
那為什麼會一滑就是好幾個小時停不下來呢？從科學的角度來看，社群媒體和短影音透過「間歇性增強」機制，反覆刺激大腦分泌多巴胺，形成類似賭博成癮的獎勵迴路，時間一久，大腦產生耐受性，必須滑更久、看更多，才有同樣的快感，當大腦習慣這種快速回饋的模式，就會變得難以專注於需要耐心思考與記憶工作。加上頻繁切換 App 與多工使用，讓負責判斷與整合資訊的前額葉，長時間處於被干擾的狀態，久而久之，記憶與專注力逐漸退化，進而導致數位失智症。
Why does scrolling often turn into hours without stopping? From a scientific perspective, social media and short videos rely on a system called “intermittent reinforcement,” which repeatedly triggers dopamine and creates a reward loop similar to gambling. As this continues, the brain builds tolerance, so the same content no longer feels as rewarding. People end up scrolling longer and consuming more just to get the same level of pleasure. Once the brain adapts to this fast, constant feedback, it becomes harder to stay focused on tasks that require sustained attention and memory. Frequent app switching and multitasking also keep the prefrontal cortex, the area responsible for judgment and decision-making, in a constant state of distraction. In the long run, attention and memory begin to weaken, which can eventually lead to digital dementia.
手機即便只是放在視線範圍內，大腦也會不自覺分心，有些人會直接從源頭降低誘惑，改用笨手機，只保留通話、簡訊等簡化功能，或進一步提高使用門檻，使用實體阻斷裝置，封鎖特定應用程式後，必須回到指定地點才能解鎖，原本下意識滑手機的動作，變成需要刻意起身才能完成。甚至，有人將手機定時放進盒子內鎖起來，時間沒到就拿不出來，或參與不攜帶手機的戶外活動，特定時段徹底斷開連結。這些做法的原理都一樣，拉開與手機的物理距離，隔離數位刺激，大腦才能從持續干擾中釋放，提升高品質社交與專注力。
Even when a phone is simply within sight, the brain can become distracted without us noticing. To reduce temptation at the source, some people switch to simpler phones that support only basic functions, such as calls and text messages. Others make access more difficult by using physical blocking devices. After certain apps are locked, they must return to a specific place to unlock them, so what used to be an automatic swipe now requires getting up and making a conscious effort. Some people also lock their phones in timed boxes and cannot take them out until the set time is over, or join outdoor activities without bringing their phones to disconnect during certain periods. These strategies share the same principle. They create physical distance from the phone and reduce digital stimulation, allowing the brain to recover from constant interference and improve focus as well as the quality of social interaction.
要降低手機帶來的誘惑，可以同時從內建設定和生活節奏著手。大腦對鮮豔色彩與通知紅點特別敏感，把螢幕改為灰階模式，搭配極簡主畫面與關閉非必要通知，只保留緊急訊息，能有效降低無意識點擊，也可以利用螢幕使用時間設定使用每日上限。最後也可以試試每用螢幕 20 分鐘，就看向約 6 公尺以外的地方 20 秒，讓眼睛與大腦暫時放鬆。
To reduce the temptation of using your phone, you can start with built-in settings and daily habits. The brain is very sensitive to bright colors and notification dots, so switching the screen to grayscale, using a minimalist home screen, and turning off non-essential notifications while keeping only urgent messages can help reduce mindless tapping. You can also use Screen Time to set daily limits. Finally, after every 20 minutes of screen use, look at something about 6 meters away for 20 seconds to let your eyes and brain rest.
同時，研究顯示每天少用手機一小時，短短兩週內生活滿意度會提升，從起床後三十分鐘不碰手機開始，替一整天專注力保留空間，也避免因大量資訊刺激而分泌壓力荷爾蒙。大腦也需要重新學會「無聊」，當人發呆時，大腦能幫助整理記憶、反思經驗，甚至醞釀新的想法。生活中也可以劃定無科技區域，讓思緒沉澱，把注意力拉回自己身上。
Research shows that reducing daily phone use by one hour can increase life satisfaction within two weeks. Start by avoiding your phone for the first 30 minutes after waking, which protects your focus for the day and prevents stress hormones caused by information overload. The brain also needs to relearn boredom. When we daydream, it helps organize memories, reflect on experiences, and develop new ideas. Creating tech-free areas in daily life allows your mind to settle and brings your attention back to yourself.
短期斷網往往只能帶來暫時效果，數位排毒的終極目標，在於能否重新定義人與科技之間的界線，建立更健康的數位共存模式。每次拿起手機前釐清此刻的使用動機，是為了工作、聯繫，還是只是逃避無聊或情緒，最終具體目標完成時，反而能提升掌控感與自我價值，透過有意識的數位覺察，讓科技真正成為支持生活的工具，而不被手機牽著走。
Short-term disconnection often brings only temporary results. The ultimate goal of digital detox is to redefine the boundaries between people and technology and build a healthier way to live with it. If we clarify our purpose before picking up the phone, whether for work, communication, or to escape boredom or emotions, we use it with clear intention. When a specific goal is completed, it can increase our sense of control and self-worth. Through conscious digital awareness, technology can truly become a tool that supports life instead of controlling us.
若你喜歡這種主題與雙語內容，歡迎追蹤我們、給我們五顆星，並分享給對數位排毒或學英文有興趣的朋友。也告訴我們下次想聽的主題吧！我是 CLN 的 Clarence 老師，我們下次見！
If you enjoy this bilingual episode, please follow, rate us five stars, and share with friends interested in digital detox or English learning. Tell us what topic you want next. This is Clarence from CLN. See you again soon!
歡迎至各大平台搜尋《HOT 用英文聊時事》，立即收聽最新集數！
每週二早上八點更新，用簡單易懂的英文來講解最新的熱門、商業及趣味新聞，讓你輕鬆跟上時事，還能在社交場合侃侃而談，穩定提升英文實力！
本節目由【CLN (Corporate Language Network)｜外語服務與培訓領導品牌】製作播出。
CLN 英文一對一：https://cln-asia.com/1on1/
CLN 企業英文培訓：https://cln-asia.com/corporate-training/
CLN 免費學習講座：https://reurl.cc/0mpYXM
了解更多 HOT 基礎英文新聞：https://reurl.cc/mklZkj
追蹤 Threads：@hotenglishnews
—— CLN 團隊 帶你看懂新聞，提升英文
www.cln-asia.com
本文由 CLN 編輯團隊的資深專家協力撰寫與審定。我們的團隊成員不僅畢業於台灣頂尖大學的商管、語文及教育相關系所，更在跨國企業、顧問諮詢、與人才發展領域，具備多年的實務與管理經驗，致力於將深厚的產業洞察轉化為兼具專業性與實用性的職場解決方案。
本站所有文章，歡迎自由分享網址連結並註明出處。但未經授權，請勿任意利用或直接複製、轉載文字內容。
關於 CLN
CLN (Corporate Language Network) 創辦於 2014 年，是亞洲企業外語服務和培訓的領導品牌，旨在解決企業因外語所衍伸的相關問題，協助客戶成為具有跨文化溝通和國際合作能力的專業人士。我們提供一流的企業教育訓練、AI 學習工具、隨選隨上家教平台、文件翻譯、會議口譯、師資訓練等專業服務。這些年來，我們的合作廠商包含 Google、Yahoo、IBM、IKEA、Mercedes-Benz、台積電、聯發科等多家國際品牌。
Since 2014, CLN (Corporate Language Network) has delivered language training and cross-cultural communication services for companies across Asia, including brands such as Google, IKEA, TSMC and MediaTek.