怎么才能集中注意力
注意力如今成了新鮮物。我們有手機(jī)來(lái)發(fā)短信、打電話，即時(shí)聊天工具，博客，電子郵件……不勝枚舉。接下來(lái)，小編給大家準(zhǔn)備了怎么才能集中注意力,歡迎大家參考與借鑒。
怎么才能集中注意力
Focus is something that must be fought for. It’s not something that automatically switches on when you want to. You have to make sure your surroundings are perfect for working if you want to be focused. Here’s a few ways I’ve found this to work:
注意力是需要爭(zhēng)取的，它不會(huì)在你想要的時(shí)候自動(dòng)開(kāi)啟。如果你想讓注意力集中，那么就必須讓自己所處的環(huán)境最適合工作。下面是我發(fā)現(xiàn)的一些有幫助的方法：
1. Use offline tools. 使用非網(wǎng)絡(luò)工具。Paper products, pens, and other physical tools are a Godsend for those of us who have a hard time focusing throughout the work day. They’re so simple that we can use them quickly, without having to worry about becoming distracted.
紙質(zhì)品、筆和其它有實(shí)體的工具對(duì)工作中集中注意力困難的人們來(lái)說(shuō)簡(jiǎn)直是上天賜與的禮物。由于它們非常簡(jiǎn)單，我們迅速就能掌握，所以不必?fù)?dān)心會(huì)導(dǎo)致分心。
2. Take more breaks. 多休息。More breaks = More productivity. It may sound wrong, but it’s true. Breaks allow us to re-group our thoughts and focus for the task at hand. They also keep us fresh so that we don’t end up burning out after only a few hours work.
更多休息=更多生產(chǎn)力。聽(tīng)上去不是那樣，可其實(shí)是對(duì)的。休息能讓我們對(duì)手邊的工作重新集中思想、注意力;還能讓我們保持頭腦清晰，從而不會(huì)只工作了幾小時(shí)后就出現(xiàn)精力枯竭。
3. Smaller tasks to check off. 先完成小任務(wù)。When you’re planning your day, make sure that your “action steps” (aka items in the checklist) are small actions. Instead of “Paint living room”, try breaking it down into many tasks, like “buy paint, buy rollers, pick colors” etc.
在計(jì)劃一天的工作時(shí)，讓你的“工作步驟”(也就是清單上的項(xiàng)目)成為一個(gè)個(gè)小的行動(dòng)。不要寫“給客廳刷漆”，試著將它分解為許多小任務(wù)，例如“買油漆，買滾筒刷，挑選顏色”等等。
4. Keep a steady pace. 保持一定節(jié)奏。Don’t try to do too much. Keeping the pace manageable allows you to keep your focus. Unfortunately, people can confuse this with “Work till you drop without breaks”. See number 2.
不要嘗試一次做太多。將節(jié)奏控制在可操作的范圍內(nèi)可以讓你集中注意力。不幸地是人們會(huì)將這條原則等同于“沒(méi)有休息地一直工作到死”。請(qǐng)見(jiàn)第二條。(昨日文章)
5. Keep a daily “purpose” card. 每天做 “目的”卡片。It’s pretty easy to get lost staring at the computer all day long. We’ll find rabbit holes to wonder down (ie. Youtube, Myspace, etc.) if we’re not careful. Having your daily purpose card gives you clarity and a reminder4 as to what you’re doing today.
人們很容易茫然地盯著屏幕就是一整天。不小心的話就會(huì)進(jìn)入一個(gè)個(gè)神奇世界(例如Youtube，Myspace等等)。有了當(dāng)天的“目的”卡片，你就能清楚自己的任務(wù)，卡片可以隨時(shí)提醒你。
6. Develop the mindset that the computer is only a tool. 養(yǎng)成“計(jì)算機(jī)只是工具”的心態(tài)。It’s easy to try and use the computer for too much. At its core, the computer is merely a tool (albeit a freakin’ awesome5 one) that allows to do work more efficiently6. If we’re using it as something more than that, (like as a solution for your life), you’ll ultimately fail. It’s like trying to eat a steak dinner with only a spoon.
人們很容易用電腦過(guò)度。從本質(zhì)上說(shuō)，計(jì)算機(jī)只是一個(gè)工具而已(盡管強(qiáng)大地驚人)。它讓人們更有效地工作。如果你不只把它做為一個(gè)工具來(lái)使用，(例如把它作為生活的答案)，那么最終你會(huì)失敗，就好像只用一個(gè)勺子來(lái)吃一頓牛排晚餐。
集中注意力并不是一件很容易的事情，尤其是處在當(dāng)前這個(gè)充滿誘惑和紛擾的世界里。下面是繼續(xù)告訴大家一些有幫助的方法：
7. Plan your day to the T. 計(jì)劃到細(xì)節(jié)。 If you’re finding sporadic1 periods of laziness throughout the day, it could be because you don’t take enough breaks (see #2), and you don’t have the day mapped out as efficiently2 as you could. Make sure your list of todos has lots of small, actionable steps that can be done quickly. This will gives a really satisfying feeling when you’re crossing things off your list like crazy.
如果一天中你會(huì)不定時(shí)出現(xiàn)犯懶的時(shí)刻，那也許是因?yàn)槟銢](méi)有獲得足夠的休息(見(jiàn)第二條);而且你也沒(méi)有最有效地安排時(shí)間。保證你的待辦辦事務(wù)清單由許多小而易行、能迅速完成的步驟組成。瘋狂地勾去清單上的事務(wù)會(huì)給你帶來(lái)真正的滿足感。
8. Notice your lazy routines. 注意懶惰規(guī)律。Everyone has recurring3 lazy spots throughout the day. Plan to have your breaks for those times. You’re going to be lazy then anyway, right?
每個(gè)人在一天中都會(huì)有反復(fù)出現(xiàn)的懶惰時(shí)刻。安排在這些時(shí)侯休息。反正到時(shí)也會(huì)犯懶，對(duì)嗎?
9. Plan the night before. 提前一天計(jì)劃。Planning the night before is a great way to really get focused on the next day. “Sleeping” on your tasks and goals for the following day can really help your mind expect what’s going to happen the next day. Essentially4, you’re preparing your mind for the following day. Advanced focus.
提前一天計(jì)劃是在第二天切實(shí)保持注意力的極好方法。帶著第二天的任務(wù)和目標(biāo)“入睡”幫助頭腦預(yù)計(jì)第二天要發(fā)生什么很有幫助。其實(shí)，就是為第二天做好心理上的準(zhǔn)備。提前集中注意力。
10. Turn off extra inputs1. 屏蔽擾亂你注意力的東西。These are IM and email for me, but we all have our Achilles heel. Completely turn off any distracting2 piece of technology that you own. Every one of these inputs tries to steal bits of your focus. And they won’t rest until they do.
每個(gè)人都有弱點(diǎn)，對(duì)我來(lái)說(shuō)是即時(shí)通信工具和郵件。把你使用的任何會(huì)導(dǎo)致分心的科技產(chǎn)品都關(guān)掉。每個(gè)工具都在企圖擾亂你的注意力，不得逞不罷休。
11. Set time limits for tasks. 給任務(wù)設(shè)定時(shí)限。There’s no motivation like a deadline. Giving yourself real deadlines is a great way to stay motivated and focused on the task. Given the fact that we human are natural procrastinators, it’s no surprise that we’ll take as long as we’re allowed to finish something. Setting real but attainable3 limits is a great way to keep the project humming, so to speak.
設(shè)定截止日期是最好的動(dòng)力。設(shè)定嚴(yán)格的時(shí)限是保持動(dòng)力和注意力的極好方法。人類天性拖沓，所以人們會(huì)用盡可能多的許可時(shí)間去完成任務(wù)一點(diǎn)也不奇怪。設(shè)定嚴(yán)格、實(shí)際的時(shí)限是讓計(jì)劃不斷“轟轟”進(jìn)行的極好方法。
12. Keep a journal of what you did throughout the day. 記錄每天都做了什么。I like to use a moleskine notebook for my lists just so I can go back and review it every now and again, to see what I’ve done. Knowing how far you’ve come can keep you sharp and motivated to finish.
我喜歡用一本記事本記錄工作清單，這樣我就能不時(shí)回顧，看看都完成了什么。知道自己的進(jìn)展可以幫你保持頭腦清晰、有動(dòng)力完成工作。
13. Use programs to track where you spend your time. 用工具跟蹤你把時(shí)間都花在了哪兒。This is a real eye-opener. Knowing just how much time you spend every day/week/month on a certain site or with a certain program can quickly show you where your priorities lie. I recommend Rescue Time, but there are many others.
結(jié)果會(huì)讓你相當(dāng)驚訝。知道每天、每周、每月在某個(gè)網(wǎng)站或某件事上花了多少時(shí)間，能迅速告訴你對(duì)你的最重要是什么。我推薦Rescue Time這款工具，另外還有許多類似的工具。
14. Visualize1 the day in the morning, before it starts. 早晨、一天開(kāi)始前想象下這一天。A little pre-work meditation2 on the day’s events is a great way to start the day off focused and productive. Don’t worry about a full 30 minute session, a quick review before you start the day is fine.
思考一下當(dāng)天的事務(wù)是讓你集中注意力、開(kāi)始有成果的一天的好方式。不要擔(dān)心自己要去完成完整的30分鐘練習(xí)，在頭腦中簡(jiǎn)單地過(guò)一遍就可以了。
15. Start the day right. 良好的開(kāi)始。Starting the day with a good breakfast, some quiet time and/or exercise is a great way to set your day up for success. Sounds like a cliche3, but it really works.
以一頓營(yíng)養(yǎng)豐富的早餐、一些安靜的時(shí)間，和、或鍛煉開(kāi)始新的一天，是開(kāi)啟成功的一天好方法。聽(tīng)上去是陳詞濫調(diào)，但是卻很有效。
16. Clean yourself up. 打理好自己。It’s why my track coach in high school made us dress up for big races: you perform the way you feel. And if you feel polished, groomed4 and ready, you’ll be more likely to be productive. For me this is just taking a shower, brushing my teeth and putting on casual clothing. I used to work all day without taking a shower in my PJ’s, but I never got much stuff done. Let’s be honest here… if you’re dressed really casually5, odds6 are you’ll be working really casually. Just taking the time to clean up a bit before you buckle7 down for the day is never a bad idea.
這是我的高中田徑教練讓我們?cè)诖筚悤r(shí)穿著正式的原因：表現(xiàn)取決于感受。如果你感到自己整潔光鮮、準(zhǔn)備好了，那么就更可能取得成效。對(duì)我而言，只要洗個(gè)澡、刷牙、穿上休閑裝。過(guò)去我常常整天穿著睡衣工作，不洗澡，但是卻從沒(méi)有完成多少事務(wù)。老實(shí)說(shuō)……如果你穿得真的很隨意，可能你的工作態(tài)度也會(huì)很隨意。在準(zhǔn)備苦干一天之前，花些時(shí)間打理一下自己絕對(duì)沒(méi)錯(cuò)。
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