Quora精選：如何更好地集中注意力

Answered by Shaurya Chopra

Shaurya Chopra的回復(fù)：

1. Remove distractions.
   
2. Sleep properly.
   
3. Prioritise work.
   
4. Deactivate facebook for 10 days.
   
5. Keep at it, slow and steady wins the race.

1. 排除干擾。
   
2. 合理睡眠。
   
3. 工作優(yōu)先。
   
4. 停刷臉譜10天。
   
5. 繼續(xù)加油，穩(wěn)扎穩(wěn)打才能贏得勝利。

Answered by James Liu

James Liu的回復(fù)：

I recommend the following:

1. Exercise, as mentioned by others. Go running. It will release brain chemicals to help you focus.
   
2. Sleep well. Perhaps change your mattress. You spend 1/3 of your entire life sleeping. It's important to be well rested.
   
3. Eat well, make sure you have some eggs every once in a while. I don't know why, but eggs help me.

我的建議如下：

1. 就像其他人所說的那樣——運動。去跑步吧，它會使大腦釋放有助于你提高注意力的物質(zhì)。
   
2. 規(guī)律睡眠。或許可以換張床墊。生命中有三分之一的時間都在睡覺，充分休息很重要。
   
3. 健康飲食，你要確保時常吃蛋類食物。雖然我不能解釋出個一二三，但它對我?guī)椭_實很大。

Here's my philosophy for using a to-do lists:

1. Any time during the day when there is an idea or have a new task, write it down. Then forget it.
   
2. Any time during the day there is free time, look up the list and do one of them.
   
3. During the task be focused, nothing should stop you from finishing this task.
   
4. This next part is important. Cross it out and celebrate. Give yourself a pat on the back. You did it.
   
5. Have more free time? Do something else on the list.
   
6. Repeat.
   

這里分享我的to-do list使用方法：

1. 隨時隨地記錄你的新想法或新任務(wù)，然后忘記它。
   
2. 利用任何片段時間來查閱清單，然后完成其中一項。
   
3. 完成任務(wù)期間全身心投入，任何事情無法阻止你完成的腳步。
   
4. 接下來這點很重要。劃掉已完成事項然后慶祝一下。給自己32贊。你做的不錯哦！
   
5. 有更多的空閑時間？那就再做點兒清單上的其它任務(wù)吧。
   
6. 其他任務(wù)處理方法同上。

Q: How can I improve my ability to concentrate?

問：如何提高我的注意力？

Answered by Rob Farris

Rob Farris的回復(fù)：

There are many lists of concentration exercises available online, try a Google search.

在網(wǎng)上有很多可行有效的提高注意力的方法，請Google。

I've been attempting the following:
1. Select a random page in a random book. Count all the words in a paragraph on that page. Recount. Now do the same for the entire page. If the numbers do not match during the recount, start over. Don't point at the page or count out loud - this should be performed mentally.
2. Count backwards in your head from 100 to 0. If you find your thoughts straying, start over.

我嘗試過以下方法：
1. 隨意選一本書隨意地翻開某一頁。數(shù)這一頁的某段有多少個字，再數(shù)一遍。然后數(shù)一數(shù)這一整頁有多少個字，再數(shù)一遍。如果第二次的個數(shù)與第一次不同，那么請重新開始。
注意：不要用手指著數(shù)或大聲數(shù)出來——要默數(shù)。
2. 在腦海中從100開始倒數(shù)到0。期間如果你發(fā)現(xiàn)你的思維已跑偏，果斷重啟。

Each of these I try to do for 10-15 minutes. It seems to be about the right amount of time.

這兩項每個我都會訓(xùn)練10到15分鐘，這個時間長度似乎比較合理。

For me, tasks like this are helpful in reminding myself what it means to concentrate, how it feels to be focused on a single task. I also appreciate that these can be done in any spare pockets of time I have during the day.

對于我來說，這樣的訓(xùn)練會幫助提醒我自己專注意味這什么，專注于一項任務(wù)會有什么樣的感覺。并且這些訓(xùn)練可以在一天中的任意瑣碎時間進行，頗合我意。

Q: How can I improve my focus?

問：如何提高我的專注力？

Answered by Achintya Prakash

Achintya Prakash的回復(fù)：

1. Cut down your goals into smaller, achievable, more immediate targets.
   
2. Start fasting a bit.
   
3. Force yourself a bit, but don't force yourself too much.
   
4. Delay gratification.
   
5. Give yourself some buffer time.
   
6. Don't procrastinate the little, unpleasant things that take a minute.
   
7. Exercise your mind everyday.
   
8. Exercise your body everyday.

1. 拆分目標(biāo)，使其變成更小、更好實施、更為直接的目標(biāo)。
   
2. 嘗試略微節(jié)食。
   
3. 自我施壓，但不要太多。
   
4. 小目標(biāo)完成，延遲滿足感。
   
5. 進行下一個小目標(biāo)前給自己一個緩沖時間。
   
6. 不要拖延令人不快的小事。
   
7. 每天訓(xùn)練大腦。
   
8. 每天鍛煉身體。

Answered by Yishan Wong

Yishan Wong的回復(fù)：

The main idea is to build up a self-image of being someone with a lot of focus over a long period of time by using short-term hacks (like "close all other applications") over time until you have a track record of being someone with a lot of focus and you and everyone else believes you have a lot of focus. This eventually becomes self-reinforcing because then you begin to naturally do things that stay on track rather than allowing yourself to become distracted. Like Nietzsche said, "there are no actors, only actions."

所以說，關(guān)鍵是你要想象自己就是一個能夠長期保持高度專注的人，怎么做到這點呢，就是要持續(xù)通過一些短期有效的手段（比方說關(guān)閉其他所有的應(yīng)用程序）來迫使自己專注，如果你能在一段時間內(nèi)都能夠做到這點，那么你和你周圍的人都開始相信你是一個可以專注的人，這反過來會再強化你的自我認知，因為之后你會自然而然地保持靠譜的做事方式，而不是允許自己動不動就走神。就像尼采（Nietzsche）所說的那樣：“行為決定行為者”。