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

us.

我們：

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。

And I didn't even mention your email.

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。

Nothing more and nothing less.

不多也不少。

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。

the majority struggles.

大多數人在掙扎。

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

focused for hours.

專注了幾個小時。

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?

如果你終於想擺脫一切雜念？

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。

Number one, start with a tiny task.

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.

會想盡一切辦法拖延或避免。

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？

to get yourself a cup of coffee?

給自己買杯咖啡？

It will help you to concentrate.

它將幫助你集中精力。

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。

Because that's how your brain works.

因為你的大腦就是這樣工作的。

So, Here is how to trick your brain.

那麼，下面就是如何欺騙你的大腦。

Forget about finish the assignment today.

忘記今天完成任務。

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。

the rest.

其餘的。

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。

2.

2.

Number 2, rest is far more important than you think

第2，休息遠比你想象的重要

No matter how smart, talented you are.

無論你多麼聰明，多麼有才華。

You can't focus for 10 hours a day.

你不可能每天專注10小時。

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。

how you want to spend them.

你想怎麼花它們。

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.

一天的清醒，超難集中精力。

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

even more.

更是。

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

stay focused.

保持專注。

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。

unimportant things for later.

不重要的事情以後再說。

3.

3.

Next, Multitasking is a hoax

下一個，多任務處理是個騙局

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。

multi-tasking.

多任務。

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。

at a time.

在一次。

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?

如果你想知道這有什麼問題？

Hear me out.

聽我說完

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。

you back for at least 15 minutes.

你回來至少15分鐘。

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。

can easily stretch to 3 hours.

可以輕鬆延伸到3小時。

4.

4.

Number 4, Train your brain to focus

第4，訓練你的大腦專注力

Your ability to focus is like a muscle.

你的專注能力就像一塊肌肉。

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。

But that would probably be your limit.

但這可能是你的極限。

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

for three straight hours.

連續三個小時。

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。

Start with 5 minutes.

從5分鐘開始。

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

another 5 minutes.

再過5分鐘

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。

focus for half an hour or so.

集中半個小時左右。

5.

5.

number5, Create time blocks

5號，創建時間塊

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

navigate throughout the day.

整天導航。

I don't randomly do stuff.

我不隨便做東西。

The first block is where I focus on my morning routine, go for a little jog, exercise, and

第一個區塊是我專注於我的早晨的例行工作，去慢跑，運動，和

breakfast.

早餐。

Around 8:30 to 9, I start working, and the period between 9 am to 12 pm is the most important

8點半到9點左右，我開始工作，而上午9點到晚上12點這段時間是最重要的。

part of my day.

我一天中的一部分。

That's when I do the most important things.

那是我做最重要的事情的時候。

I take the most important decisions.

我做了最重要的決定。

I don't take meetings at that time.

我不在那個時間開會。

I don't check my emails.

我不檢查我的電子郵件。

I try to avoid any calls and focus on what really matters.

我儘量避免任何電話，專注於真正重要的事情。

My next time block is afternoon; that's when I jump into calls, attend meetings, do things

我的下一個時間段是下午，這時我就會跳進電話，參加會議，做事情。

that don't require high concentration, etc.

的，不需要高度集中等。

Dividing my day into 4 to 5 blocks just makes it a lot easier to focus.

把我的一天抽成4到5個區塊，這樣更容易集中精力。

6.

6.

Number 6, Keep the final goal in your mind

第6，把最終的目標牢牢記在心中

You are building your business for a reason.

你建立你的企業是有原因的。

You are going to college for a reason.

你上大學是有原因的。

Whatever you do, there is a bigger goal behind it.

無論你做什麼，背後都有一個更大的目標。

It might be financial dependence, graduating from college, or getting that position in

可能是經濟上的依賴，大學畢業，或者是得到了那個職位，在。

your company.

貴公司。

Always keep that final goal in your mind to remind yourself why you have to hustle now,

要時刻把最後的目標記在心裡，提醒自己為什麼現在要拼搏。

why you have to focus on completing that project.

為什麼你要集中精力完成這個項目。

You will be as focused as you are motivated.

你會像你的動機一樣專注。

Remember, back in school.

記得，回到學校。

You probably struggled to do homework or study for that test because you were not motivated.

你可能因為沒有動力而努力做作業或學習那場考試。

You didn't have a strong reason or a strong "why" to put that hard work.

你沒有一個強有力的理由，也沒有一個強有力的 "為什麼 "去付出那份辛苦。

You only did it because your parents told you so!

你這樣做只是因為你的父母告訴你！

Sit down and figure out what you want to achieve in your life or at least in the next few years,

坐下來想一想，你想在你的生活中或者至少在未來幾年內實現什麼。

and whatever you do, make sure it's one way or another connected to that final destinations

無論你做什麼，都要確保它與最終的目的地有某種程度的聯繫

so that the next time when you sit down to work, you know what you are hustling for.

以便下次坐下來工作的時候，知道自己在忙什麼。

7.

7.

And finally, Create a working environment

最後，創造一個工作環境

Have you ever heard about the hidden force that shapes your behavior?

你有沒有聽說過塑造你行為的隱藏力量？

You might think that you are always in control, but that's not entirely true.

你可能認為你總是在掌控之中，但這並不完全正確。

Everything influences you starting from the temperature in the room to the color of your

一切都影響著你，從房間裡的溫度開始，到你身上的顏色，都影響著你。

desk.

辦公桌。

The people around you have massive influence over your behavior.

你周圍的人對你的行為有巨大的影響。

There have been endless experiments to prove that.

已經有無數的實驗來證明這一點。

They say You Are The Average Of The Five People You Spend The Most Time With.

有人說，你是你花最多時間的五個人的平均水平。

So Even if you implement all the tips we have talked about in this video and do everything

所以，即使你實施所有的技巧，我們在這個視頻中談到的，並做的一切

as you are told, it all useless unless you change your environment.

正如你所說的，除非你改變環境，否則一切都沒有用。

Make sure you are somewhere where you can't get distracted.

確保你在一個不會分心的地方。

The people around you are as motivated as you.

身邊的人和你一樣有動力。

Prepare yourself to work, dress up nicely, clean up your desk from unnecessary things

準備好自己的工作，穿戴整齊，清理辦公桌上不必要的東西。

and make sure you only have in front of you what you need to work.

並確保你面前只有你需要工作的東西。

I do not doubt that if you implement these seven tips we have discussed in this video,

我不懷疑，如果你實施我們在這段視頻中討論的這七個技巧。

you will fix your focus.

你會固定你的焦點。

Don't give up if It doesn't work straight away, its not a one day job.

如果不能直接工作，不要放棄，這不是一天的工作。

You will have to hustle.

你必須要拼命。

And now its time to give this video a huge thumbs up if you have enjoyed it and don't

現在是時候給這個視頻豎起大拇指了，如果你已經喜歡上了它，而不

forget to subscribe and hit that notification bell.

忘了訂閱，按下那個通知鈴。

Thanks for watching and until next time.

謝謝你的觀看，直到下一次。