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★ What Is “Phubbing”？
什么是低头症？
Cell phones are a very valuable techno-
logy that has changed fundamentally2 the way we communicate and get information. But as with anything good， too much of it can lead to problems. A growing body of research is highlighting the various disadvantages of overusing cell phones and other mobile devices， including the fact that all this communication technology is actually pulling us farther apart and negatively affecting our interpersonal relationships.
手机是一种非常宝贵的技术，从根本上改变了我们的沟通和获取信息的方式。但正如任何好的东西一样，如果太多了也可能引发各种问题。越来越多的研究显示过度使用手机和其他移动设备的害处，其中包括这样一个真相，那就是所有这些通信技术实际上是把我们分隔得更远，并对我们的人际关系产生了负面影响。
One increasingly look downside to constantly being attached3 to a cell phone is phubbing， or phone snubbing4， a trend that is unfortunately on the rise. Phubbing is basically defined as looking at a cell phone rather than interacting with the person you are with.
一个人越来越喜欢低着头并且总是依赖手机就叫做“低头症”，即手机造成的冷落。不幸的是，这种倾向正呈现不断上升的趋势。低头症的基本定义是：盯着手机而不是同和你在一起的人交流。
★ The Cost of Overusing Your Cell Phone and Phubbing
过度使用手机和低头症的危害
◆It takes away from other things.
它让你无暇顾及其他。
Research shows that many people often lose track of time when they’re on their cell phones （understandable considering how many things we can do on these devices， from checking news and sports scores to seeing what friends are posting on social media sites， not to mention getting email and so on）. When you spend time on the phone， you have that much less time to spend fully engaging and giving your attention to your families.
研究表明，在玩手机的时候，许多人经常忘记时间（可以理解，在手机上有多少事情可以做，从检索新闻和体育成绩，到翻看朋友们在社交媒体网站上发的帖子，更不用说接收电子邮件之类）。当你用手机的时候，你就没有那么多的时间充分参与和将你的注意力放到你的家人身上了。
◆It is addictive.
它令人上瘾。
Research shows that smartphones are powerful mind and mood altering5 devices that can be as addictive6 as， say， gambling7.
研究表明，智能手机是强大的改变精神和情绪的设备，可以像赌博一样让人上瘾。
◆It’s just plain rude.
这纯粹是没礼貌。
Pulling out your cell phone at the dinner table or in the middle of a conversation is just bad cell phone manner. Unless there’s an urgent matter you need to hear about， there is no reason to keep your phone at hand when you are with other people.
在餐桌上或者谈话中途拿出手机是一种不礼貌的行为。除非有紧急的事情你需要接听电话，否则在与其他人在一起的时候没有任何理由把手机攥在手里。
◆Kids will learn from your cell phone behavior.
孩子们会学习你的手机行为。
The other thing to consider when you’re a parent who is constantly connected to her phone is the fact that kids learn by watching what we do. Even young children， more of whom are getting cell phones at younger ages， are likely to pick up on the way a parent might engage in phubbing and adopt that behavior. 要考虑的另一件事是如果你是一个经常玩手机的家长，孩子们会通过看我们做什么来模仿。即使是年幼的孩子，更多的是在很小的时候就有手机的孩子，可能会模仿父母低头症的行为。
◆The time you spend comes at a great cost.
你花在手机上的时间让你付出了巨大代价。
Cell phones have changed the way we interact with each other and have cut down the time we may spend being creative. For every minute of time spent on your phone， there is a cost： The negative impact of having less time for important things in your life such as sleep， leisure time， work， and family time.
手机已经改变了我们的人际交往方式，减少了我们可以用来创新的时间。花在手机上的每一分钟，都是有代价的：负面的影响在于减少了你花在生活中一些重要的事情的时间，如睡眠、休闲、工作、陪伴家人。
★ Control Your Cell Phone Use and Stop Phubbing.
控制你的手机使用，不要继续当低头族。
It’s time to control your cell phone use and stop phubbing. Be honest and assess how much you use the phone and how you use it.
是时候控制你的手机使用和停止当低头族了！诚实地评估你使用手机的多少以及使用方式。
Do what you need to do and then put it down. We all have times when we need to check the phone for an important message from work or a family member. If you need to check messages， do it and get off—don’t linger8 and play games.
做你需要做的，然后放下手机。当我们需要检查手机里来自工作或家庭成员的重要信息时，我们都有时间。如果你需要查看信息，那么去查看吧，然后停下——不要继续流连手机玩游戏。
Set clear time boundaries for when you and other family members cannot use the phone. And never allow kids to take phones into the bedroom， and practice this habit yourself. Set a firm rule of no phones at the dinner table. Dinnertime is an especially important occasion for families to catch up with each other and talk about their day. Studies show that regular family dinners are linked with a wide variety of benefits for kids， including better grades and so on.
设置明确的你和其他家庭成员不能使用手机的时间界限。而且永远不要让孩子把手机带进卧室，并且自己也要养成这个习惯。要在餐桌上定下一个坚定的禁止玩手机的规矩。餐桌时间是家庭相互交流和分享他们的一天的特别重要的场合。研究表明，有规律的家庭聚餐对孩子有多种好处，包括更好的成绩等。
Don’t use your cell phone as an alarm clock. Speaking of cell phones in the bedroom， if you use the alarm clock function on your smart phone to wake you up in the morning， stop. You don’t need a six-hundred dollar alarm clock. Buy an alarm clock and get the cell phone out of your bedroom.
不要把你的手机当闹钟。说起卧室里的手机，如果你在早上使用你的智能手机上的闹钟功能叫你起床，请立即停止这种行为。你可不需要一个六百美元的闹钟。去买一个闹钟，把手机从你的卧室里拿出来。
Don’t use your phone at least an hour before bed. This is an important good sleep habit tip to keep in mind for yourself as well as your child. Research shows that electronic screens provide stimulation that can interfere with falling asleep and staying asleep.
不要在睡前至少一个小时内使用你的手机。这是一个需要你和你的孩子都谨记在心的重要的睡眠好习惯。研究表明，电子屏幕的刺激会干扰人们的入睡和睡眠质量。
If you feel that you’ve lost control of your cell phone use and that it’s interfering with your work performance or personal relationships， ask a mental-health professional9 for help.
如果你觉得你已经失去了对手机使用的控制，它影响了你的工作表现或人际关系，请向心理健康专业人士寻求帮助吧。
什么是低头症？
Cell phones are a very valuable techno-
logy that has changed fundamentally2 the way we communicate and get information. But as with anything good， too much of it can lead to problems. A growing body of research is highlighting the various disadvantages of overusing cell phones and other mobile devices， including the fact that all this communication technology is actually pulling us farther apart and negatively affecting our interpersonal relationships.
手机是一种非常宝贵的技术，从根本上改变了我们的沟通和获取信息的方式。但正如任何好的东西一样，如果太多了也可能引发各种问题。越来越多的研究显示过度使用手机和其他移动设备的害处，其中包括这样一个真相，那就是所有这些通信技术实际上是把我们分隔得更远，并对我们的人际关系产生了负面影响。
One increasingly look downside to constantly being attached3 to a cell phone is phubbing， or phone snubbing4， a trend that is unfortunately on the rise. Phubbing is basically defined as looking at a cell phone rather than interacting with the person you are with.
一个人越来越喜欢低着头并且总是依赖手机就叫做“低头症”，即手机造成的冷落。不幸的是，这种倾向正呈现不断上升的趋势。低头症的基本定义是：盯着手机而不是同和你在一起的人交流。
★ The Cost of Overusing Your Cell Phone and Phubbing
过度使用手机和低头症的危害
◆It takes away from other things.
它让你无暇顾及其他。
Research shows that many people often lose track of time when they’re on their cell phones （understandable considering how many things we can do on these devices， from checking news and sports scores to seeing what friends are posting on social media sites， not to mention getting email and so on）. When you spend time on the phone， you have that much less time to spend fully engaging and giving your attention to your families.
研究表明，在玩手机的时候，许多人经常忘记时间（可以理解，在手机上有多少事情可以做，从检索新闻和体育成绩，到翻看朋友们在社交媒体网站上发的帖子，更不用说接收电子邮件之类）。当你用手机的时候，你就没有那么多的时间充分参与和将你的注意力放到你的家人身上了。
◆It is addictive.
它令人上瘾。
Research shows that smartphones are powerful mind and mood altering5 devices that can be as addictive6 as， say， gambling7.
研究表明，智能手机是强大的改变精神和情绪的设备，可以像赌博一样让人上瘾。
◆It’s just plain rude.
这纯粹是没礼貌。
Pulling out your cell phone at the dinner table or in the middle of a conversation is just bad cell phone manner. Unless there’s an urgent matter you need to hear about， there is no reason to keep your phone at hand when you are with other people.
在餐桌上或者谈话中途拿出手机是一种不礼貌的行为。除非有紧急的事情你需要接听电话，否则在与其他人在一起的时候没有任何理由把手机攥在手里。
◆Kids will learn from your cell phone behavior.
孩子们会学习你的手机行为。
The other thing to consider when you’re a parent who is constantly connected to her phone is the fact that kids learn by watching what we do. Even young children， more of whom are getting cell phones at younger ages， are likely to pick up on the way a parent might engage in phubbing and adopt that behavior. 要考虑的另一件事是如果你是一个经常玩手机的家长，孩子们会通过看我们做什么来模仿。即使是年幼的孩子，更多的是在很小的时候就有手机的孩子，可能会模仿父母低头症的行为。
◆The time you spend comes at a great cost.
你花在手机上的时间让你付出了巨大代价。
Cell phones have changed the way we interact with each other and have cut down the time we may spend being creative. For every minute of time spent on your phone， there is a cost： The negative impact of having less time for important things in your life such as sleep， leisure time， work， and family time.
手机已经改变了我们的人际交往方式，减少了我们可以用来创新的时间。花在手机上的每一分钟，都是有代价的：负面的影响在于减少了你花在生活中一些重要的事情的时间，如睡眠、休闲、工作、陪伴家人。
★ Control Your Cell Phone Use and Stop Phubbing.
控制你的手机使用，不要继续当低头族。
It’s time to control your cell phone use and stop phubbing. Be honest and assess how much you use the phone and how you use it.
是时候控制你的手机使用和停止当低头族了！诚实地评估你使用手机的多少以及使用方式。
Do what you need to do and then put it down. We all have times when we need to check the phone for an important message from work or a family member. If you need to check messages， do it and get off—don’t linger8 and play games.
做你需要做的，然后放下手机。当我们需要检查手机里来自工作或家庭成员的重要信息时，我们都有时间。如果你需要查看信息，那么去查看吧，然后停下——不要继续流连手机玩游戏。
Set clear time boundaries for when you and other family members cannot use the phone. And never allow kids to take phones into the bedroom， and practice this habit yourself. Set a firm rule of no phones at the dinner table. Dinnertime is an especially important occasion for families to catch up with each other and talk about their day. Studies show that regular family dinners are linked with a wide variety of benefits for kids， including better grades and so on.
设置明确的你和其他家庭成员不能使用手机的时间界限。而且永远不要让孩子把手机带进卧室，并且自己也要养成这个习惯。要在餐桌上定下一个坚定的禁止玩手机的规矩。餐桌时间是家庭相互交流和分享他们的一天的特别重要的场合。研究表明，有规律的家庭聚餐对孩子有多种好处，包括更好的成绩等。
Don’t use your cell phone as an alarm clock. Speaking of cell phones in the bedroom， if you use the alarm clock function on your smart phone to wake you up in the morning， stop. You don’t need a six-hundred dollar alarm clock. Buy an alarm clock and get the cell phone out of your bedroom.
不要把你的手机当闹钟。说起卧室里的手机，如果你在早上使用你的智能手机上的闹钟功能叫你起床，请立即停止这种行为。你可不需要一个六百美元的闹钟。去买一个闹钟，把手机从你的卧室里拿出来。
Don’t use your phone at least an hour before bed. This is an important good sleep habit tip to keep in mind for yourself as well as your child. Research shows that electronic screens provide stimulation that can interfere with falling asleep and staying asleep.
不要在睡前至少一个小时内使用你的手机。这是一个需要你和你的孩子都谨记在心的重要的睡眠好习惯。研究表明，电子屏幕的刺激会干扰人们的入睡和睡眠质量。
If you feel that you’ve lost control of your cell phone use and that it’s interfering with your work performance or personal relationships， ask a mental-health professional9 for help.
如果你觉得你已经失去了对手机使用的控制，它影响了你的工作表现或人际关系，请向心理健康专业人士寻求帮助吧。