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如何保持专注?教你一些小技巧!

  he method that works the best for me is keep a distraction to-do list,which is a list of what i get distracted by normally when i get distracted,i want to go something else.And if i'm afraid the i'll forget to go do that thing if i don’t do it right this second.So i'll write down that to-do list.

  对我来说,最有效的方法是做一个待办事项清单,这个清单是从我平时分心的事情中得出来的。或者当害怕自己会拖延到忘记做的时候,我会把这件事情写在我的清单里。

  做一个待办事项清单

  I feel like i'll remember it and i can get back to it later.Instead of being distracted from the task at hand.

  这样我就会记住了,之后就会来做这件事情。而不是专心于手头的任务。

  Of course,"later"is quite arbitrary.So it helps to set when that"later"will be by taking breaks regularly.

  当然,“稍后”的时长就比较随意了。因此,通过定期休息可以帮助确定“稍后”的时间。

  You can do this with the Pomodoro method,which is 25 minutes of work and 5 minutes of rest or a 50:10 rule.Which is like the same but double.

  您可以使用番茄工作法,也就是工作25分钟休息5分钟,或者是按照50:10的规则。

  一次只做一件事情

  Another way to improve your focus is to just work on thing at a time and make it very clear exactly what that is.

  另外一种提高专注力的方法是,一次只做一件事情,并且做完。

  It's almost impossible to aim at a target if you kn't know what you're aiming to do.Also,working on just one topic or task at a time will help you get into the flow for that specific thing.

  如果你不知道自己的目标是什么,你几乎不可能去专注于一个目标。而且,一次只处理一个主题或任务,有助于让你在做这件事情的时候进入状态。

  The way to do this is first to make a to-do list,then break down the bigger tasks on your to-do list into smaller things.So for example,writing your paper becomes,choose your topic,make an outline,write your thesis so on

  要做到这一点,首先要列一个清单,然后将待办事项清单上的大任务分解为小任务。举个例子,将你写论文这件事情分为以下的步骤,选择主题,列个提纲,撰写论文等。

  After you've make your to-do list.The way to choose what to do first is to prioritize one way is to use the Eisenhower matrix.

  列出待办事项清单之后,选择要做的方法之一是使用艾森豪威尔矩阵排列优先级。

  I'll put a graphic about it on screen right now.I also recommend doing the hardest things first when you have the most energy and motivation.

  我现在将有关它的图形显示在屏幕上。我推荐,在你拥有最大的精力和动力时,首先做比较难的事情。
纽约时报中英文网 www.qqenglish.com


  My third tip is,do not multitask.You might think that you're being more efficient,but multitasking really is impossible.

  我的第三个建议是,不要一心多用。你可能会认为自己效率更高,但实际上处理多个任务是不可能的。

  Research shows that we can only handle one thing at a time instead of multitasking.You're actually just very quickly witching between the two tasks.

  研究表明,我们一次只能处理一件事情,而且不能进行多任务处理。实际上,您只是很快就在两个任务之间做出选择。

  This also has a switching cost,meaning you are spending more effort on just switching between the tasks which reduces your efficiency overall.

  这也有转换成本,意味着你要花更多的精力在任务之间进行转换,从而降低了总体效率。

  So the practical application is don't do two things at the same time.But also don't play movies,shows YouTube videos or podcasts in the background while you're working.

  因此现实处理事情时,不要同时做2个事情。工作的时候最好是不要看电影,看YouTube视频或播客之类的。

  Another tip is to clean up your work-space,as the visual clutter around you will distract your mind even if you don't notice it.

  另外一个建议就是清理你的工作空间,即便你没有注意到,其实周围的视觉混乱也会分散你的注意力。

  Tip 5 seems very obvious,but it's surprising how effective this is if you actually implement it,and this is to get rid of distractions,so turn off notifications on your phone.

  为了避免分心,关掉你手机上的通知。第五个技巧看起来就很明显了,但是你如果去做的话,你就会惊讶的发现这很有效。

  I'm going to tell you,you see that little bell icon,turn if off.

  我要告诉你,把把手机上面的小铃铛关掉。

  Notifications are a big one and you should also consider putting you phone on the opposite side of the room that way you aren't tempted to grab it.
纽约时报中英文网 http://www.qqenglish.com/


  手机里面的通知是最分心的,你可以考虑把手机放在房间的另外一边,这样你就不会想要去拿了。

  Also block certain sites.You always get distracted on using a website blocker,and use noise cancelling headphones to prevent noises around you from distracting you.

  同时屏蔽部分网站,你总是会因使用网站拦截器而分心。可以使用降噪耳机来防止周围的噪音分散你的注意力。

  As a perfectionist,i find that on of my main obstacles to getting things done is that i start thinking that it's not good enough.So i just stop doing it.

  作为一个完美主义者,我发现完成工作的主要障碍是我认为自己做的还不够好,所以我就放弃了。

  A mindset shift that's really helped me is not criticize until I've finished.

  真正可以帮助我转变心态的事情是在我做完之前不要去评论。

  For example,having a bad draft down on a paper is still better than having nothing written.Editing is much easier than actually doing something.

  就好像,在纸上打个草稿不好总比什么都没写好。修改比实际做起来容易得多。

  So getting it all out on the first go and then going back to fix things is overall,pretty efficient in order for your mind to be focused and working at its maximum potential.

  所以,尝试一次性做完所有的事情,之后返回去修改完善。这样总体来说是效率是很高的,可以让你的大脑集中注意力,并且最大限度的去发挥自己的潜力。

  You also have to take care of your body in order to have a healthy mind before studying.You can do some quick exercises to get your blood moving and to clear your mind.Also make sure you're hydrated and well fed with some healthy snacks.Try to get a good night's sleep each night.

  照顾好自己的身体,以便在学习之前有健康的头脑。可以做做运动来加快血液的流动,保持有一个清醒的头脑。同时确保体内水分充足,吃一些比较健康的零食,尝试这让自己每天的睡眠质量好一些。

  But id you're really tired,have a 20-minute power nap also make sure you look up from your computer screen and loot at something in the distance every once in a while,so you can relax your eyes.

  但是,如果你真的很累,打个20分钟的盹,时不时的把视线从电脑上移开,抬头看看远处的景物,这样就可以放松一下眼睛。

  There are some things you can do to improve your focus.Long-term as focus is like stamina,and it's also like a muscle that can be built up.

  你可以做一些事情来提高自己的专注力。长期专注就像耐力,它也可以像是训练肌肉一样训练出来。

  One way to do this is to meditate.And i know that sounds very"Whoo!Whoo!Hippie"ish!But it's become a lot more accessible recently.

  还有一个办法就是冥想,我知道这听起来是“哇!哇!嬉皮”!但最近很有效。

  You can find some great apps or videos that will teach you how to meditate.

  你也可以找一些app或者是视频来教你。

  Another way is to read or listen to audio-books.There are both ways to get you to focus on something for a while so that you can get used to actually focusing.

  另一种方法是阅读或收听有声读物。这两种方法可以使你一段时间内集中注意里,这样就可以把专注变成习惯了。
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