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静默散步之美(下)
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如果做白日梦听起来是很奢侈的事情，那可能是因为我们的注意力持续时间在过去20年里已经缩短了。
双语精读
Walking, however, can make it more pleasant to spend time with ourselves, experts say. Erin C. Westgate, an assistant professor of psychology at the University of Florida in Gainesville who studies boredom, found in her research that being in transit, which included walking or riding public transportation, was one of the times when people most often reported having enjoyable thoughts.
专家说，散步可以让我们更愉快地与自己相处。艾琳·韦斯特盖特是来自佛罗里达大学（位于盖恩斯维尔）的心理学助理教授，专门研究无聊情绪。她在研究中发现，人们在路途中，包括步行或乘坐公共交通工具，是最经常产生愉快想法的时刻之一。
Walking "isn't so demanding that it's actually taking up a lot of your mental bandwidth," Dr. Westgate said, which "gives us permission and license to daydream."
“步行不是要求很高的活动，不会占用你的很多心理能量，”韦斯特盖特博士说，“这就允许我们边走路边放空”。
If the idea of daydreaming seems luxurious, it may be because our attention spans have shriveled over the last two decades.
如果做白日梦听起来是很奢侈的事情，那可能是因为我们的注意力持续时间在过去20年里已经缩短了。
We now spend an average of about 47 seconds on a piece of screen content before switching to another piece of content, according to research led by Gloria Mark, a professor of informatics at the University of California, Irvine, and the author of "Attention Span."
加州大学欧文分校的信息科学教授格洛丽亚·马克主持的一项研究显示，我们现在平均在屏幕上看一个内容47秒后就会切换到另一个内容。马克也是《注意力持续时间》一书的作者。
Back in 2004, however, Dr. Mark found that people could spend an average of two and a half minutes on email before turning to another work task. Continually flipping our attention from one task to another is draining, Dr.Mark said.
马克发现，然而在2004年，人们平均看电子邮件两分半钟后才会转到另一项工作任务。马克博士说，不断地将注意力从一项任务转移到另一项任务很消耗精力。
But a silent walk can help replenish our "tank" so that we have a greater reserve of mental energy, she added. In other words, disconnecting for a while can actually help us perform better.
但她补充说，静默散步可以帮助我们补充“油箱”，这样就有了更多的心理能量储备。换句话说，断网一段时间实际上可以帮助我们表现得更好。
Dr. Mark suggested taking digital breaks at other times, not just when we're walking, and that we think about an emotional goal for the day, not just a list of tasks. For example, if your goal is to feel calm, you can write that on a Post-it note and refer back to it when thinking about how you'll spend your fleeting free time that day.
马克博士建议除了散步的时候，在其他时候也可以断网休息片刻，可以在这时想想一天中的情感目标，而不是给自己列一个任务清单。例如，如果你的目标是保持心态平和，那么你可以把它写在便利贴上，然后在你思考怎样度过一天中短暂的空闲时间时参考这个目标。
"So many of us feel like we're always behind and running to catch up," said David M. Levy, a professor at the Information School at the University of Washington in Seattle, and the author of "Mindful Tech." This can lead to a state of being "so distracted that we aren't present at all."
“很多人总觉得自己落后了，要跑着追赶上别人。”大卫·利维说，他是西雅图华盛顿大学信息学院的教授，也是《专注力技术》一书的作者。这会导致一种“注意力很不集中而心不在焉的状态”。
But in a future-oriented society we need opportunities to be satisfied with the here and now, Dr. Levy said, and drop the pressure to be productive. "There is great beauty and aliveness in the world outside of whatever it is we're doing on our devices," Dr.Levy said.
但在一个面向未来的社会里，我们需要对此时此刻感到满足，放下必须做很多事的压力。“无论电子设备上有什么，网络之外的世界也都充满了美好和活力。”利维博士说。
词汇预习
emotional [高考]
美[ɪˈmoʊʃənl] | 英[ɪˈməʊʃənl]
adj. 感情的；情绪的
productive [高考]
美[prəˈdʌktɪv] | 英[prəˈdʌktɪv]
adj. 富有成效的；多产的；生产性的；具有创造性的
mental [高考]
美[ˈmentl] | 英[ˈmentl]
adj. 思想的；心理的；精神的；脑力的 n. 精神病患者
reserve [高考]
美[rɪˈzɜːrv] | 英[rɪˈzɜːv]
vt. 保留；预订；延期 n. 候补；预备品；贮存 n. 含蓄；克制
psychology [高考]
美[saɪˈkɑːlədʒi] | 英[saɪˈkɒlədʒi]
n. 心理；心理学
tank [高考]
美[tæŋk] | 英[tæŋk]
n. 箱；罐；槽；贮水池；坦克 vt. 把 ... 储于槽中
thinking [高考]
美[ˈθɪŋkɪŋ] | 英[ˈθɪŋkɪŋ]
n. 思考；思想 adj. 好思考的；有理性的
turning [高考]
美[ˈtɜːrnɪŋ] | 英[ˈtɜːnɪŋ]
n. 旋转；回转；转向
email [四级]
美['imeɪl] | 英['i:meɪl]
vt. 发电子邮件；给……发电子邮件 n. 电子邮件，电子信函
luxurious [四级]
美[lʌɡˈʒʊriəs] | 英[lʌɡˈʒʊəriəs]
adj. 奢侈的；豪华的
boredom [四级]
美[ˈbɔːrdəm] | 英[ˈbɔːdəm]
n. 无聊；厌烦；厌倦；令人厌烦的事物
make it [四级]
美[mek ɪt] | 英[meik it]
成功 达到预定目标,性交易,幸存
transit [四级]
美[ˈtrænzɪt] | 英[ˈtrænzɪt]
n. 运输；经过；转变；[天]中天；凌日；经纬仪 vt. 穿越；旋转 vi. 越过
demanding [四级]
美[dɪˈmændɪŋ] | 英[dɪˈmɑːndɪŋ]
adj. 要求多的；吃力的
catch up [六级]
美[kætʃ ʌp] | 英[kætʃ ʌp]
赶上；很快拾起；缠住；了解近况，叙旧
be satisfied with [六级]
美[bi ˈsætɪsˌfaɪd wɪð] | 英[bi: ˈsætɪsˌfaɪd wið]
对 ... 感到满意
at other times [六级]
美[æt ˈʌðər taɪmz] | 英[æt ˈʌðə(r taɪmz]
平时； 在别的时候； 在另外的一些场合中
according [专四]
美[ə'kɔrdɪŋ] | 英[ə'kɔːdɪŋ]
adj. 相符的；相应的；一致的 v. 给予；符合，一致；正式协议（accord的现在分词）
daydream [专八]
美[ˈdeˌdrim] | 英[ˈdeɪdri:m]
n. 白日梦 v. 做白日梦；幻想
fleeting [专八]
美[ˈflitɪŋ] | 英[ˈfli:tɪŋ]
adj. 短暂的；疾驰的
replenish [专八]
美[rɪˈplenɪʃ] | 英[rɪˈplenɪʃ]
vt. 补充；再装满 vi. 补充
重点讲解
Walking, however, can make it more pleasant to spend time with ourselves, experts say. Erin C. Westgate, an assistant professor of psychology at the University of Florida in Gainesville who studies boredom, found in her research that being in transit, which included walking or riding public transportation, was one of the times when people most often reported having enjoyable thoughts.
专家说，散步可以让我们更愉快地与自己相处。艾琳·韦斯特盖特是来自佛罗里达大学（位于盖恩斯维尔）的心理学助理教授，专门研究无聊情绪。她在研究中发现，人们在路途中，包括步行或乘坐公共交通工具，是最经常产生愉快想法的时刻之一。
transit n. 运送；输送
【例】goods damaged in transit/transit times 在运输中损坏的货物/运送时间
【拓展】transition n. 过渡；转变
【例】a smooth transition between the old system and the new one
从旧制度到新制度的平稳过渡
Walking “isn’t so demanding that it’s actually taking up a lot of your mental bandwidth,” Dr. Westgate said, which “gives us permission and license to daydream.”
“步行不是要求很高的活动，不会占用你的很多心理能量，”韦斯特盖特博士说，“这就允许我们边走路边放空”。
demanding adj.
1. （事）要求高的；费力的
【例】The work is physically demanding.
这工作需要有很好的体力。
【近义词】challenging adj. 有挑战性的
2. （人）苛求的；严厉的
【例】a demanding teacher 要求很严的老师
bandwidth n. 带宽；能力；能量
【例】If people misreport my arguments, I am using more of my bandwidth to correct the misreporting.
要是别人把我的观点说错了，我就要花更多精力去纠正他们的错误。
shrivel v.
1. 枯萎；皱缩
【例】The lack of rain has shriveled the crops.
天旱少雨，庄稼都枯萎了。
2. 缩小；减少
【例】Profits are shriveling as the recession gets worse.
衰退加深，利润正在缩减。
If the idea of daydreaming seems luxurious, it may be because our attention spans have shriveled over the last two decades.
如果做白日梦听起来是很奢侈的事情，那可能是因为我们的注意力持续时间在过去20年里已经缩短了。
demanding adj.
1. （事）要求高的；费力的
【例】The work is physically demanding.
这工作需要有很好的体力。
【近义词】challenging adj. 有挑战性的
2. （人）苛求的；严厉的
【例】a demanding teacher 要求很严的老师
bandwidth n. 带宽；能力；能量
【例】If people misreport my arguments, I am using more of my bandwidth to correct the misreporting.
要是别人把我的观点说错了，我就要花更多精力去纠正他们的错误。
shrivel v.
1. 枯萎；皱缩
【例】The lack of rain has shriveled the crops.
天旱少雨，庄稼都枯萎了。
2. 缩小；减少
【例】Profits are shriveling as the recession gets worse.
衰退加深，利润正在缩减。
We now spend an average of about 47 seconds on a piece of screen content before switching to another piece of content, according to research led by Gloria Mark, a professor of informatics at the University of California, Irvine, and the author of “Attention Span.”
加州大学欧文分校的信息科学教授格洛丽亚·马克主持的一项研究显示，我们现在平均在屏幕上看一个内容47秒后就会切换到另一个内容。马克也是《注意力持续时间》一书的作者。
content n. & adj.
1. 作名词
（1）所含之物（复数）
【例】the contents of the bag/a table of contents 包里装的东西/目录
（2）内容（单数）
【例】the content of the course 课程的内容
2. 作形容词：满意的；满足的
【例】I am very content with my life at present.
我对目前的生活心满意足。
【近义词】contented adj. 满意的
draining adj. 消耗精力的；让人精疲力尽的
【例】He found the funeral service emotionally draining.
他发现葬礼仪式让他情绪非常低落。
【拓展】drain v. & n.
1. 作动词：排空；流干；耗尽
【例】to drain the swimming pool/the family’s income
把游泳池的水排干/把家庭的收入耗尽
2. 作名词：下水道；消耗
【例】go down the drain/a drain on the resources/brain drain
化为乌有/对资源的消耗/人才流失
Back in 2004, however, Dr. Mark found that people could spend an average of two and a half minutes on email before turning to another work task. Continually flipping our attention from one task to another is draining, Dr.Mark said.
马克发现，然而在2004年，人们平均看电子邮件两分半钟后才会转到另一项工作任务。马克博士说，不断地将注意力从一项任务转移到另一项任务很消耗精力。
content n. & adj.
1. 作名词
（1）所含之物（复数）
【例】the contents of the bag/a table of contents 包里装的东西/目录
（2）内容（单数）
【例】the content of the course 课程的内容
2. 作形容词：满意的；满足的
【例】I am very content with my life at present.
我对目前的生活心满意足。
【近义词】contented adj. 满意的
draining adj. 消耗精力的；让人精疲力尽的
【例】He found the funeral service emotionally draining.
他发现葬礼仪式让他情绪非常低落。
【拓展】drain v. & n.
1. 作动词：排空；流干；耗尽
【例】to drain the swimming pool/the family’s income
把游泳池的水排干/把家庭的收入耗尽
2. 作名词：下水道；消耗
【例】go down the drain/a drain on the resources/brain drain
化为乌有/对资源的消耗/人才流失
But a silent walk can help replenish our “tank” so that we have a greater reserve of mental energy, she added. In other words, disconnecting for a while can actually help us perform better.
但她补充说，静默散步可以帮助我们补充“油箱”，这样就有了更多的心理能量储备。换句话说，断网一段时间实际上可以帮助我们表现得更好。
replenish v. 补充；重新装满
【例】replenish the fridge with food 往冰箱里补充些食物
【近义词】refill v./n. 重新装满/续杯
【例】to refill your glass/free coffee refill 把杯子再斟满/免费咖啡续杯
Dr. Mark suggested taking digital breaks at other times, not just when we’re walking, and that we think about an emotional goal for the day, not just a list of tasks. For example, if your goal is to feel calm, you can write that on a Post-it note and refer back to it when thinking about how you’ll spend your fleeting free time that day.
马克博士建议除了散步的时候，在其他时候也可以断网休息片刻，可以在这时想想一天中的情感目标，而不是给自己列一个任务清单。例如，如果你的目标是保持心态平和，那么你可以把它写在便利贴上，然后在你思考怎样度过一天中短暂的空闲时间时参考这个目标。
replenish v. 补充；重新装满
【例】replenish the fridge with food 往冰箱里补充些食物
【近义词】refill v./n. 重新装满/续杯
【例】to refill your glass/free coffee refill 把杯子再斟满/免费咖啡续杯
“So many of us feel like we’re always behind and running to catch up,” said David M. Levy, a professor at the Information School at the University of Washington in Seattle, and the author of “Mindful Tech.” This can lead to a state of being “so distracted that we aren’t present at all.”
“很多人总觉得自己落后了，要跑着追赶上别人。”大卫·利维说，他是西雅图华盛顿大学信息学院的教授，也是《专注力技术》一书的作者。这会导致一种“注意力很不集中而心不在焉的状态”。
present adj.
1. （人）在场的
【例】be present at the meeting 出席会议
【反义词】absent adj. 不在场的
2. （物）存在的
【例】Carbon is present in many minerals.
多种矿物含碳。
3. 现在的
【例】the present situation 当前的形势
productive adj.
1. 高产的
【例】productive farm land/a productive writer/worker
高产的农田/多产的作家/效率高的工人
2. 富有成效的
【例】a productive meeting/weekend 有成效的会议/充实的周末
But in a future-oriented society we need opportunities to be satisfied with the here and now, Dr. Levy said, and drop the pressure to be productive. “There is great beauty and aliveness in the world outside of whatever it is we’re doing on our devices,” Dr.Levy said.
但在一个面向未来的社会里，我们需要对此时此刻感到满足，放下必须做很多事的压力。“无论电子设备上有什么，网络之外的世界也都充满了美好和活力。”利维博士说。
present adj.
1. （人）在场的
【例】be present at the meeting 出席会议
【反义词】absent adj. 不在场的
2. （物）存在的
【例】Carbon is present in many minerals.
多种矿物含碳。
3. 现在的
【例】the present situation 当前的形势
productive adj.
1. 高产的
【例】productive farm land/a productive writer/worker
高产的农田/多产的作家/效率高的工人
2. 富有成效的
【例】a productive meeting/weekend 有成效的会议/充实的周末
课后练习
People most often have new ideas when ____.
A. they communicate with other people
B. they are on their way to some place
C. they feel bored and have nothing to do
D. they stay at home by themselves
According to Gloria Mark, what has happened over the last two decades?
A. People spend less time on their devices.
B. People have more interesting content to watch.
C. People concentrate on one thing for a shorter time.
D. People are more efficient in completing tasks.
Gloria Mark sugggested that ____.
A. people take a walk when they feel energetic
B. people make a list of tasks when walking
C. people pay attention to their emotions when walking
D. people make detailed plans for their free time
David M. Levy said that people needed to ____.
A. stop comparing with their peers
B. extend their attention span
C. complete more tasks to be productive
D. enjoy the present moment and the real world