別讓手機奪走你的人類伴侶

We have an intimate Relationship with our phones. We sleep with them, eat with them and carry them in our pockets. We check them, on average, 47 times a day — 82 times if you’re between 18 and 24 years old, according to recent data.

我們和手機保持着親密的關係。我們和它一起睡覺，一起吃飯，把它放在口袋裏。根據最近的數據，我們平均每天查看手機47次，18歲至24歲的年輕人每天查看手機的次數更是高達82次。

And we love them for good reason: They tell the weather, the time of day and the steps we’ve taken. They find us dates (and sex), entertain us with music and connect us to friends and family. They answer our questions and quell feelings of loneliness and anxiety.

我們愛它的理由很多：它告訴我們天氣情況、時間以及走了多少步。它幫我們尋找約會對象（以及性夥伴），用音樂娛樂我們，把我們與朋友和家人聯繫起來。它回答我們的問題，平息孤獨和焦慮的感覺。

But phone love can go too far — so far that it can interfere with human love — old fashioned face-to-face intimacy with that living and breathing being you call your partner, spouse, lover or significant other.

但我們對手機的愛可能太多了，已經開始干擾對人類的愛，也就是與你稱爲伴侶、配偶、愛人或重要另一半的那位活生生、會呼吸的生物之間，面對面的老式親密關係。

The conflict between phone love and human love is so common, it has its own lexicon. If you’re snubbing your partner in favor of your phone it’s called phubbing (phone + snubbing). If you’re snubbing a person in favor of any type of technology, it’s called technoference. A popular song by Lost Kings even asks: “Why don’t you put that [expletive] phone down?”

對手機的愛與對人類的愛之間，衝突非常普遍，甚至有了專門的詞來形容它。偏愛手機、冷落伴侶的行爲被稱爲“電話冷遇”（phubbing，“電話”[phone]和“冷落”[snubbing]的結合）。因爲任何種類的技術而冷落一個人的行爲被稱爲“技術插足”(technoference)。Lost Kings樂隊的一首流行歌曲甚至問道：“你爲什麼就不能放下那[髒字]手機？”

“A key to a healthy relationship is being present,” said James Roberts, author of “Too Much of a Good Thing: Are You Addicted to Your Smartphone?”. When one partner constantly checks his or her phone it sends an implicit message that they find the phone (or what’s on it) more interesting than you.

“在一段健康的關係當中，最重要的是陪伴，”詹姆斯·羅伯茨(James Roberts)說。他是《水滿則溢：你對智能手機上癮嗎》(Too Much of a Good Thing: Are You Addicted to Your Smartphone?)”一書的作者。如果一個伴侶不停地看手機，潛臺詞就是，他（她）覺得手機（或手機上的內容）比你更有趣。

In a 2016 study published in the journal Psychology of Popular Media Culture, 70 percent of women revealed that smartphones were negatively affecting their primary relationship. More than one-third of the 143 women in the study said their partner responded to notifications mid-conversation; one out of four said their partner texted during conversations. The women who reported high levels of technoference in interactions with their partners were less happy with their relationships and with their lives overall.

《大衆傳媒文化心理學》(Psychology of Popular Media Culture)雜誌2016年發表的一項研究發現，70%的女性表示，智能手機對其主要關係產生了負面影響。參加該研究調查的143名女性中有超過三分之一的人表示，她們的伴侶會在談話過程中查看手機通知；四分之一的人表示，她們的伴侶會在談話過程中發短信。認爲在與伴侶的互動中存在更多“技術插足”的女性對親密關係和整體生活更不滿意。

It’s not just women who are feeling dissed. Dr. Roberts, who is a professor of marketing at Baylor University, asked 175 men and women questions about their partners’ smartphone use. Nearly half of respondents, 46 percent, reported being phone snubbed (phubbed) by their partner. People who reported higher levels of phubbing also reported higher levels of relationship conflict.

不只是女性覺得受到了輕視。貝勒大學(Baylor University)的市場營銷學教授羅伯茨博士在175位男性和女性中調查伴侶使用智能手機的情況。近半數的受訪者（46%）表示，因伴侶頻繁查看手機而感覺受到冷落。感覺受冷落程度更高的人也表示雙方關係中的衝突更多。

In our quest to be connected through technology, we’re tuning out our partners and interrupting a kind of biological broadband connection.

我們希望通過技術與他人取得聯繫，但在這個過程中，我們把自己的伴侶排擠出去，切斷了生物意義上的寬帶連接。

“People are beginning to realize that something is amiss,” said Sherry Turkle, an M.I.T. technology professor and author of “Reclaiming Conversation: The Power of Talk in a Digital Age.” “They don’t necessarily know what to do about it, but they are open to change.”

“人們開始意識什麼事情不對頭，”麻省理工學院(MIT)的技術教授謝麗·特克爾(Sherry Turkle)說。她也是《找回對話：數字時代交談的力量》(Reclaiming Conversation: The Power of Talk in a Digital Age)一書的作者。“他們不一定知道該怎麼做，但他們願意做出改變。”

Judith Bell, a leadership coach and co-founder of Relationships That Work in Novato, Calif., has noticed that her clients are starting to respect phone boundaries. “Now they turn off their phones when they are in session. A few years back, they would let themselves be interrupted.”

加利福尼亞州諾瓦託“有效的關係”項目(Relationships That Work)的領導力教練兼聯合創始人朱迪思·貝爾(Judith Bell)注意到她的客戶們開始尊重使用手機時的界線。“現在，他們上課時會關掉手機。幾年前，他們允許自己上課時被手機打斷。”

If you’re feeling frustrated by phone interference in your relationship, talk to your partner but be positive. “Emphasize the benefits of being more connected,” Ms. Bell said. Rather than dictate to your partner what they should or should not do, try an approach such as, “I love talking with you, but when you’re constantly checking your phone it’s hard to have a great conversation.”

如果你爲親密關係中的電話干擾感到沮喪，那你可以跟伴侶談談，但要保持積極的態度。貝爾說：“要強調感情更親密的好處。”而不是規定你的伴侶應該做什麼、不該做什麼，比如你可以說，“我喜歡跟你聊天，但如果你不停地看手機，那就很難好好說話。”

“The first step is awareness,” Dr. Roberts said.

“首先要意識到這個問題，”羅伯茨說。

Here are some suggested ways to break up with your phone long enough to connect with your partner.

下面這些建議能幫你跟手機分手足夠長的時間，以便同伴侶多多交流。

Designate “no cell” zones in your home. With your partner, decide which areas of your home, such as the living room and the kitchen, should be technology-free. And consider eliminating phone use in the car so that you can use that time to talk to your partner about whatever is on your mind.

在家裏指定一個“無手機”區域。和伴侶一起決定家裏的哪些地方應該劃爲無技術區域，比如客廳和廚房。還可以考慮在車上不用手機，你可以利用在車上的時間與伴侶談論任何想法。

Try a phone-free bedroom for one week. Yes, it’s fun to check Twitter just before bed, or when you’re sleepless at 2 a.m., but you might be more likely to converse with your partner if the phone were elsewhere. And just the act of favoring your relationship over your phone sends a clear message to your partner.

嘗試一個星期在臥室裏不用手機。是的，入睡前或凌晨2點失眠時看Twitter很有趣，但是如果手機在別的地方，你就更有可能與伴侶交談。只需要表明你更看重你們的關係而非手機，就能給伴侶發送一個明確的信息。

“Buy some old-fashioned alarm clocks for your bedside table,” Dr. Turkle suggested. “Put your cellphones in a basket in the kitchen.”

“買個老式鬧鐘放在牀頭櫃上，”特克爾博士建議，“把手機放在廚房的籃子裏。”

Keep phones off the table. When you’re eating at home or in a restaurant, keep phones off the table. The mere presence of a cellphone — with the possibility of it chirping or buzzing at any moment — can inhibit the free flow of conversation, according to a study published last year in the journal Environment & Behavior. Researchers examined how conversations between two people were influenced by cellphones. When a phone was present during a conversation, the partners rated the conversation as less fulfilling and reported less feelings of empathic concern than when phones were absent.

不要把手機放在餐桌上。在家裏或餐館吃飯時，不要把手機放在餐桌上。去年發表在《環境與行爲》雜誌(Environment & Behavior)上的一項研究稱，單是手機的存在就可能阻礙談話的自由發展，因爲它隨時可能響鈴或震動。研究人員研究了兩個人之間的對話可以如何受到手機的影響。當談話中出現電話時，雙方都感覺談話不如沒手機時那麼令人滿意，並表示有手機的時候，對人的共情心更少。

Practice phone etiquette. If you must look at your phone, announce that you are doing so. “I am just checking the score/weather/playlist for two minutes,” shows courtesy and indicates to your partner that you are aware that your attention is shifting. It may also make you more aware of how often you pick up your phone when your partner is present.

遵守手機禮節。如果你必須查看手機，那就告知對方你在做什麼。“我只是花兩分鐘時間看一下比分/天氣/播放列表”——這樣的話能體現你的禮貌，同時向伴侶表明，你意識到你的注意力在轉移。它也可以讓你更清楚地意識到伴侶在場時你拿起手機的頻率。

If your partner’s job demands round-the-clock availability, discuss reasonable boundaries that would satisfy both the job and you.

如果伴侶的工作要求隨時能聯繫上，那麼你們就要協商出一些合理的規矩，以便同時滿足工作需求和你的需求。

“The big challenge is that people are not talking about these issues enough,” said Daniel Ellenberg, a psychotherapist and partner with Ms. Bell in Relationships That Work. “We need to open up the social intercourse.”

“最大的挑戰是人們對這些問題討論得不夠，”心理治療師丹尼爾·埃倫伯格(Daniel Ellenberg)說。他是“有效的關係”項目中貝爾的合夥人。“我們需要擴大社會交流。”

Should your partner seem reluctant to let go of ingrained phone habits, consider turning to an objective source. Rather than wag your finger, you might suggest that you both take a closer look at your phone habits.

如果你的伴侶似乎不願放棄根深蒂固的手機習慣，那麼你可以考慮藉助一些客觀的消息來源。與其責備對方，不如建議你們雙方都仔細留意一下自己使用手機的習慣。

“Couples need to form an alliance and decide together what are the new rules,” Dr. Turkle said.

“夫妻需要結成同盟，共同制訂新的規則，”特克爾博士說。

Dr. David Greenfield, a University of Connecticut psychiatry professor and founder of the Center for Internet and Technology Addiction developed a simple quiz, the Smartphone Compulsion Test, to help determine if a person’s phone use is problematic. Let the score be the judge, rather than you.

康涅狄格大學(University of Connecticut )的精神病學教授、互聯網和技術成癮中心(Center for Internet and Technology Addiction)的創始人戴維·格林菲爾德博士(David Greenfield)開發了一個簡單的測驗，名叫智能手機強迫症測驗(Smartphone Compulsion Test)，它可以幫助確定一個人使用手機的習慣是否有問題。讓分數來評判，你不要去評判。