Name: 我如何保持3小時的專注力 (How I Stay Focused For 3 Hours)
Uploaded: 2020-10-08T20:40:59.000Z
Duration: 10 min 6 s

to 不定詞

Staying focused is probably one of the most difficult things to do — especially today

保持專注可能是最難做到的事情之一--尤其是在今天。

基礎數量詞

when we are surrounded by so many distractions.

當我們被這麼多雜念包圍的時候。

We now have smartphones, smartwatches, and other smart devices that constantly distract

我們現在有智能手機、智能手錶和其他智能設備，不斷地分散著我們的注意力

Just when you wanted to work, you get an Instagram notification, just when you wanted to study,

當你想工作的時候，就會收到Instagram的通知，當你想學習的時候。

someone commented on your picture on Facebook, you can't wait to check it out.

有人在Facebook上評論了你的照片，你可以迫不及待地去看看。

我甚至沒有提到你的電子郵件。

But at the end of the day, we all have 24 hours a day.

但到了最後，我們每天都有24小時。

And what makes some people successful is that they have the ability to make the most out

而有些人之所以能成功，就是因為他們有能力讓自己最

of it by focusing on doing that one thing that eventually makes them successful while

的，專注於做那件最終讓他們成功的事情，而。

And I understand because, at some point, I struggled too.

我理解，因為，在某些時候，我也在掙扎。

I remember back in school I couldn't even study for 15 minutes, but today I can stay

我記得在學校的時候，我連學習15分鐘都做不到，但今天我可以保持

And what I am about to share with you will literally change your life.

而我即將與你分享的，將從字面上改變你的生活。

So if you want to learn how to stay focused?

所以如果你想學習如何保持專注？

If you finally want to get rid of all distractions?

Then stick around and make sure to watch the video till the end.

然後堅持下去，一定要把視頻看完。

第一，從一個小小的任務開始。

Here is the simplified reason why you can't focus.

這裡是簡化的你無法集中注意力的原因。

Let's say you have to finish a certain project or an assignment, or you want to read a book.

比方說，你必須完成某個項目或作業，或者你想讀一本書。

The problem is that, whenever a certain project is too big, it becomes vague that you can't

問題是，每當某個項目太大，就會變得模糊不清，你不能

see where exactly it starts and when it ends or how long it's going to take, your brain

看清楚它到底從哪裡開始，什麼時候結束，或者要花多長時間，你的大腦就會發現

will do everything to delay it or avoid it.

You turn on your computer, and you want to finish that assignment.

你打開電腦，你想完成那個任務。

It might take you an hour, or two or even three, so your brain starts coming up with

可能要花上一個小時，或者兩個小時，甚至三個小時，所以你的大腦開始想出

excuses to delay it, such as why not watch a video on YouTube and then start, how about

藉口拖延，比如為什麼不在YouTube上看一段視頻，然後再開始，怎麼樣？

But in reality, your brain is just trying to avoid that vague task.

但實際上，你的大腦只是想逃避那個模糊的任務。

When you turn on YouTube, you don't decide to watch it for 2 or 3 hours.

當你打開YouTube的時候，你不會決定看2、3個小時。

You just say, let me watch this one video, and then one video turns into 2, then into

你只是說，讓我看這一個視頻，然後一個視頻變成了2個，然後變成了

3, and then you find out that you have spent 2 hours watching YouTube.

3、然後你發現你花了2個小時看YouTube。

因為你的大腦就是這樣工作的。

那麼，下面就是如何欺騙你的大腦。

Forget about finish the assignment today.

Break it into tiny small pieces where each piece would take you 10 or 15 minutes at best.

把它掰成一小塊一小塊的，每塊最多需要10到15分鐘。

And then set the target to finish the first piece and don't even bother yourself about

然後把目標定在完成第一件作品上，連自己都不要去管了。

Once you are done with he first, then move to the second and so on.

一旦你完成了他的第一個，然後轉向第二個，以此類推。

Number 2, rest is far more important than you think

無論你多麼聰明，多麼有才華。

Each day, you have a limited number of Hours that you can focus, and it depends on you,

每一天，你能專注的時間有限，這取決於你。

If you are at the peak of your energy, use that time to do the important things, because

如果你正處於精力最旺盛的時候，請利用這段時間去做重要的事情，因

with every hour you are awake, your ability to focus diminishes, that's why after an entire

你每醒一個小時，你的專注力就會減弱，這就是為什麼在一整個小時後，你的專注力會減弱。

day of being awake, it's super difficult to concentrate.

Your brain consumes at least 20 percent of your body's energy, and if you focus, it consumes

你的大腦至少消耗了你身體20%的能量，如果你集中精力，它消耗的是

And the best way to let your brain rest and regain back its energy is through sleep.

而讓大腦休息，恢復能量的最好方法就是通過睡眠。

So if you are not having enough sleep, don't be surprised that you find it difficult to

所以，如果你的睡眠不足，不要驚訝於你發現自己很難

Make sure to do the most important things at the beginning of your day and leave the

在一天的開始，一定要做最重要的事情，把最重要的事情留給你。

A lot of people believe in multi-tasking, but the truth is there is no such thing as

很多人相信多任務處理，但事實是沒有這樣的事情。

You can't do multiple things at the same time, because your brain can only focus on one thing

你不能同時做多件事情，因為你的大腦只能專注於一件事。

When you are multi-tasking, you are simply switching from task to another in such a speed

當你進行多任務處理時，你只是以這樣的速度從一個任務切換到另一個任務。

that it seems to you like you are multi-tasking.

在你看來，你似乎是多任務的。

If you are wondering what's wrong with that?

Whenever you switch your attention from one thing to another, you need around 15 minutes

每當你把注意力從一件事轉移到另一件事時，你需要15分鐘左右的時間。

to completely get your brain back to what you were doing.

讓你的大腦完全回到你正在做的事情上。

So when you are multi-tasking, You are diminishing your performance in both of these tasks.

所以，當你進行多任務處理時，你在這兩項任務中的表現都會有所下降。

You will be better off if you first finish one task and then focus on the second.

如果你先完成一項任務，然後再專注於第二項任務，你會有更好的表現。

That's why a single distraction, such as checking your phone in the middle of work, can set

這就是為什麼一個單一的分心，比如在工作中查看手機，就會讓你的工作陷入困境。

Imagine what happens if you check your phone every 5 minutes; a task than takes 30 minutes

想象一下，如果你每隔5分鐘檢查一次手機，會發生什麼情況；一項任務需要30分鐘。

Imagine trying to do push-ups for the first time.

想象一下，第一次嘗試做俯臥撐。

You probably won't be able to do more than a couple, maybe 5, maybe 15.

你可能做不了幾個，也許5個，也許15個。

Even if you train the entire day, you won't be making 50 or 100 push-ups the next day.

即使你訓練了一整天，第二天也不會做50個或100個俯臥撐。

You will just get yourself exhausted and probably give up the next day.

你只會把自己弄得筋疲力盡，可能第二天就放棄了。

The same logic applies to your ability to focus.

同樣的邏輯也適用於你的專注能力。

If you haven't trained your brain to focus for hours, you can't suddenly read a book

如果你沒有訓練你的大腦集中幾個小時，你就不能突然讀一本書

You have to understand that, to build your focus, it will take you weeks, maybe months.

你要明白，要建立你的專注力，需要你花幾個星期，也許幾個月。

Put aside everything and set a goal to focus for just 5 minutes and then reward yourself,

拋開一切，設定一個目標，只需專注5分鐘，然後獎勵自己。

take a break, go and watch YouTube, do whatever you enjoy, and then come back and focus for

休息一下，去看YouTube，做你喜歡做的事，然後再回來集中精力

The next day, increase to 10 minutes, try that for a couple of days, don't rash, make

第二天，增加到10分鐘，試一試，幾天就好了，不要急，使。

sure you comfortable can focus for 10 minutes before you raise the bar again.

確保你舒適的可以專注10分鐘，然後再抬槓。

In a matter of months or two, you will train your brain to the point where you can easily

在一兩個月的時間裡，你將訓練你的大腦，使你能夠輕鬆地進行。

I typically wake around 7 am and divide my day into many blocks to make it easier to

我一般在早上7點左右醒來，把一天的時間抽成很多塊，以便於