手机震个不停。高一（3）班：99+ 条新消息。Your phone won’t stop buzzing. Class 10-3: 99+ new messages.手机震个不停。年级大群：99+ 条新消息。Your phone won’t stop buzzing. Year group chat: 99+ new messages.
群里突然炸了。你转不转？The group chat blows up. Do you forward it?
让人停不下来的，不只是推荐。你大概也有过这种感觉：越刺激、越像“出大事了”的视频，越想马上看完、马上转给别人；而 AI 让这种视频越来越容易做出来。所以这一章练的，和整个网站是同一个动作：先停一下。It isn’t only the feed that keeps you hooked. You’ve probably felt this: the more shocking a clip is, the more it feels like “something big just happened”, and the more you want to watch it now and forward it now. And AI makes clips like that easier and easier to produce. So this chapter trains the same move as the rest of the site: pause first.
先问你一个问题：一段视频是不是 AI 做的，你觉得自己看得出来吗？One question first: do you think you can tell whether a video was made by AI?
研究的答案是：差不多等于抛硬币。有人把 56 项研究放在一起算，发现人靠眼睛分辨真假视频，平均下来和瞎猜差不多。所以这一章不练“火眼金睛”，练的是：看不出来的时候，该怎么办。The research answer: about as good as flipping a coin. When 56 studies were pooled, people telling real from fake video by eye did about as well as guessing. So this chapter doesn’t train “sharp eyes”. It trains what to do when you can’t tell. 来源Source
四个故事Four stories
看不出来时：五步核验When you can’t tell: five steps
找原始出处Find the original source
谁最早发布的？这个账号能说清素材是从哪来的吗？Who posted it first? Can that account explain where the footage came from?
查上下文Check the context
日期、地点、人物和事件，和其他资料对得上吗？前后有没有被剪掉？Do the date, place, people and event match other material? Was anything cut before or after?
反向搜索Search backwards
截一张关键画面去搜，找找有没有更早的版本，或者不同的标题。Search with a key frame and look for earlier versions or different captions.
找独立佐证Look for independent backup
换一个你本来就信得过的渠道确认：官方账号、可信新闻、直接问本人。Confirm through a channel you already trust: an official account, reliable news, or asking the person directly.
工具只当线索Treat tools as clues
AI 检测器会出错；“内容凭证”标记能说明文件的制作记录，但不能证明里面说的是事实，没有标记也不代表是假的。AI detectors make mistakes. A “Content Credentials” label shows how a file was made, but not that what it says is true; and no label doesn’t mean fake.
故事和人物都是虚构的，画面是插画。选错不代表你不行，这正是要练的。The stories and people are made up, and the pictures are illustrations. A wrong pick doesn’t mean you’re bad at this. It’s what we’re practising.
自己用 AI 创作：机会和要守住的线Making things with AI: the upside and the lines to hold
- 机会UPSIDE低成本做故事板、动画和多语言素材Cheap storyboards, animation and multilingual material标明哪些是生成的、怎么编辑的；不冒充真实的人或事件。Label what was generated and how it was edited; never pass it off as a real person or event.
- 机会UPSIDE帮助表达、无障碍和课堂创作Help with expression, accessibility and class projects不上传敏感的个人资料；检查偏见、错误和版权。Don’t upload sensitive personal data; check for bias, errors and copyright.
- 机会UPSIDE模拟历史或科学情境Simulating history or science清楚标记为“重建”或“想象”，不把模拟当成记录。Mark it clearly as a reconstruction or imagination; a simulation is not a record.
- 机会UPSIDE练习批判性创作Thinking critically while you create保留来源和许可记录，尊重被描绘的人。Keep records of sources and licences, and respect the people depicted.
23:28群终于安静了。你明明说好十一点睡的。明天还有早八。今晚你已经练了两次“停一下”：看懂推荐，转发前先查。最后一次最难：睡前，真的放下手机。The chat finally goes quiet. You meant to be asleep by eleven.You have an 8 a.m. class tomorrow. You’ve practised pausing twice tonight: reading the feed, and checking before you forward. The last one is the hardest: actually putting the phone down before bed.
第 3 章：拿回你的注意力 →Chapter 3: Take back your attention →