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高藤TALK | 逃离“数字依赖”：为什么我们需要一场重返真实的“数字排毒”？

上海高藤致远教育

2026-05-27 09:55

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SMCS

TALK

Digital Detox

—当我们按下暂停键

Henry 发现，很多时候人们沉迷屏幕，并不是因为真正快乐，而是在疲惫、压力与空虚中寻找即时的情绪出口。而运动，则提供了另一种完全不同的状态。

Henry骑行记录

从骑行、团队运动到规律锻炼，他逐渐意识到：

身体的参与，会让人重新感受到专注、轻松与真实的连接。

在研究中，他进一步发现，运动不仅能帮助大脑减压、提升学习效率，也能让人与人之间建立更真实的社交关系。相比线上娱乐，运动中的合作、交流与面对输赢的过程，更能带来长期的满足感。

因此，他提出的“数字排毒”并不是彻底远离科技，而是通过规律运动，把注意力重新拉回现实生活。

每周3-4次运动、找到真正喜欢的项目、坚持轻度日常锻炼，都是让生活重新恢复节奏的方法。

Henry 的分享让大家意识到当身体重新参与现实世界，人也会重新获得情绪上的稳定与精神上的松弛。他将个人体验与实际研究结合，让“数字排毒”不再只是抽象概念，而是一种真正能够被实践的生活方式。

高藤TALK | 逃离“数字依赖”：为什么我们需要一场重返真实的“数字排毒”？

John 从一个简单的问题开始：

“

过去一小时里，你拿起手机多少次？

”

他观察到，我们越来越习惯于被通知牵引，被短视频占据时间，甚至逐渐失去了独处与思考的能力。

图片来源于John同学

很多时候，我们以为自己在“放松”，实际上却只是不断追逐短暂的多巴胺刺激。而这种持续在线的状态，也正在影响睡眠、专注力与情绪。

因此，John提出了“Digital Silence（数字静默）”的概念。

他分享了三个具体方法：

创造“无手机时刻”：从小做起，比如早晨或晚上的30分钟不碰手机，专注于自己。

练习单任务专注：全身心投入你正在做的每一件事，比如和家人聊天时，给予他们你全部的注意力。

每周进行一次“数字安息日”：每周抽出半天时间，完全断开连接，去散步活读书，给自己充电。

那个安静的时刻，是回归自我的第一步。

面对数字排毒，John提出“数字静默”的方式，让大家意识到：真正重要的是重新获得对时间与注意力的掌控。在不断被信息填满的时代，能够安静下来、认真倾听内心，本身就是一种难得的能力。

Tang老师则将问题放到了更大的社会结构中。

他提到，相比过去课间奔跑、聊天的“户外世代”，如今越来越多学生选择坐在原地刷手机。很多人会简单地把原因归结于“缺乏自控力”，但事实上，数字依赖的背后，还存在更深层的社会机制。

在《倦怠社会》(2010)中，哲学家韩炳哲提出：

现代社会不断强调效率、表现与“我可以做到”，人们也因此长期处于高压与自我消耗之中。

而网络空间之所以让人沉迷，并不仅仅因为娱乐，而是因为它像一种“逃离现实压力”的出口——即时快乐、持续刺激、无需思考。

因此，Tang老师提出：

运动或许是一种短暂脱离“数字依赖”的方式。

运动中的身体在场、真实反馈与空间互动，能够让人重新建立与现实世界的连接。

Tang老师将“数字成瘾”这一现象，从个人习惯延伸到了更深层的社会环境与时代压力之中。他并没有简单批判科技，而是通过哲学与现实观察，引导大家重新关注“数字依赖”与“自我消耗”，并尝试通过运动重新找回“自由”“专注”与真实连接。

从运动、数字静默到对“倦怠社会”与时代压力的思考，John、Henry 与 Tang 从不同角度，分享了他们的从“暂停方式”，而核心始终是重新找回生活的节奏与内心的声音，重新关注“专注”“自由”与真实连接的意义。

感谢三位演讲者带来的精彩分享，也感谢每一位认真倾听的师生。期待下一期高藤TALK，继续在交流与思考中，听见更多年轻而有力量的声音。

SMCS

TALK

Digital Detox

—When We Press Pause

Henry found that people often turn to screens not out of happiness, but to escape fatigue, stress, and emptiness.

Sports provide a different state—

Henry's Cycling Record

through cycling, team sports, and regular exercise, he rediscovered focus, ease, and real connection.

His research shows that exercise reduces mental stress, boosts learning, and builds authentic social bonds. Unlike online entertainment, sports bring long-term fulfillment through cooperation and handling wins and losses.

His "digital detox" isn't about ditching technology, but doing regular exercise—3–4 times a week, finding a sport you love—to bring attention back to real life.

Henry's talk made everyone realize that digital detox can be a practical lifestyle, not just an abstract idea.

高藤TALK | 逃离“数字依赖”：为什么我们需要一场重返真实的“数字排毒”？

John started with a simple question:

“

THINK BACK TO THE LAST HOUR.

How many times did you reach for your phone?

”

He observed that we've grown increasingly used to being pulled by notifications, consumed by short videos, and have even lost the ability to be alone and think deeply.

Image source: John

Many times, we think we're "relaxing," but in reality, we're just chasing fleeting dopamine hits. This constant state of being online is also affecting our sleep, focus, and emotions.

That's why John introduced the concept of Digital Silence.

He shared three practical methods:

Create "phone-free moments" — Start small, like 30 minutes in the morning or evening without your phone, focusing on yourself.

Single-Task — Immerse yourself fully in whatever you're doing. For example, when talking with family, give them your complete attention.

Take a "Digital Sabbath" — Set aside half a day each week to completely disconnect. Go for a walk or read a book — recharge yourself.

That quiet moment is the first step back to yourself.

In facing digital detox, John's approach of "Digital Silence" made everyone realize what truly matters: regaining control over your time and attention. In an age constantly flooded with information, being able to quiet down and truly listen to your inner self is a rare and valuable ability.

Teacher Tang placed the issue within a broader social structure.

He noticed that unlike the "outdoor generation" who used to run and chat during breaks, today's students just sit and scroll. Many blame a lack of self-control, but digital dependency is actually shaped by deeper social mechanisms.

In The Burnout Society (2010), philosopher Han Byung-Chul argues that

modern society constantly emphasizes efficiency, performance, and the mindset of "I can." As a result, people live under prolonged pressure and self-consumption.

Cyberspace is addictive not just because of entertainment, but because it serves as an escape from real-life stress — providing instant pleasure, constant stimulation, and no need to think.

Therefore, Teacher Tang suggests that

sports may be a way to briefly step away from this "digital addiction."

Physical presence, real-time feedback, and spatial interaction in sports help people reconnect with the real world.

Teacher Tang connects digital addiction not just to personal habits, but to deeper social pressures. Drawing on philosophy and real-world observations, he invites us to rethink the "digital addiction" and "self-consumption" — and to rediscover freedom, focus, and real connection through exercise.

From sports and digital silence to the burnout society, John, Henry, and Teacher Tang shared different ways to "pause." Their core message: rediscover life's rhythm, inner voice, focus, freedom, and real connection.

Thank you to the speakers and to all who listened. See you at the next SMCS TALK for more young voices and inspiring ideas.

编辑审核：新媒体部

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