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  • I believe focus is something that can and must be cultivated.

    我相信專注是可以也必須培養的。

  • We can learn to focus more deeply, but it requires daily practice and discipline.

    我們可以學會更深入地專注,但這需要每天的練習和紀律。

  • In this video, I'll share with you the mental tools and practices I use to develop my abilities

    在這段視頻中,我將與大家分享我用來發展自己能力的心理工具和做法。

  • to focus.

    來集中精力。

  • Question: how do you 10x your focus?

    問題:如何10倍聚焦?

  • I've personally settled on one answer: eliminate distraction.

    我個人確定了一個答案:消除分心。

  • There are two types of distractions: external and internal.

    分心有兩種類型:外在和內在。

  • If I'm writing at my desk and I hear voices in the back preventing me from working, that's

    如果我在書桌前寫作,聽到後面有聲音阻止我工作,那就是... ...

  • an external distraction.

    外界的干擾;

  • On the other hand, if I'm struggling between two decisions, that's an internal distraction.

    另一方面,如果我在兩個決定之間掙扎,那就是內心的分心。

  • At home, do I watch Netflix or do my homework?

    在家裡,我是看網劇還是做作業?

  • In my career, do I work as an engineer or a writer?

    在我的職業生涯中,我是做工程師還是做作家?

  • If we're out to eat, do I listen to your words or think about what I'm going to say

    如果我們在外面吃飯,我是聽你的話,還是想我要說什麼?

  • next?

    下一個?

  • All of these are internal distractions.

    這些都是內心的雜念。

  • And I developed two practices for eliminating distractions: memento distractio and memento

    而我開發了兩種消除雜念的做法:memento distractio和memento

  • passio.

    passio。

  • If you're wondering why I used latin phrases that sound like spells from Harry Potter,

    如果你想知道為什麼我用拉丁語短語,聽起來像哈利波特里的咒語。

  • it's because I wanted to, as much as I could, connect the practices to their linguistic

    這是因為我想盡可能地把這些實踐和它們的語言聯繫起來

  • roots

    根部

  • and to another ancient practice: memento mori.

    以及另一個古老的習俗:"追思錄"。

  • I won't waste your time explaining memento mori in this video, but you can look it up

    我不會浪費你的時間在這個視頻中解釋memento mori,但你可以看看它。

  • in your free time if you're curious.

    在你的空閒時間,如果你好奇。

  • So let's jump right into the practices.

    所以我們直接跳到實踐中去。

  • The first practice is memento distractio.

    第一種做法是追憶分心。

  • Memento translates torememberand distractio, which eventually became the word distraction,

    Memento譯為 "記得",distractio,最終成為distraction一詞。

  • essentially means to bepulled apart”, “separated”, ordivided”.

    本質上是指被 "拉開"、"分開 "或 "分割"。

  • Imagine that your focus is a beam of light.

    想象一下,你的焦點是一束光。

  • You direct this light onto an object, your computer for work, for example.

    你把這種光引導到一個物體上,比如說你的電腦上工作。

  • An external distraction is something that pulls the light towards itself, like people

    外界的干擾是指能把光拉向自己的東西,比如人

  • speaking in the background.

    在背景中說話。

  • There are two simple solutions to this problem.

    這個問題有兩個簡單的解決辦法。

  • The first is to remove the distraction.

    首先是要去除雜念。

  • Let's say the voice in the background is coming from the TV.

    比方說,背景中的聲音是從電視裡傳出來的。

  • You can just shut the TV off obviously, and this removes the obstacle to your focus, the

    你可以直接把電視關了,很明顯,這就消除了你的注意力的障礙。

  • thing that is pulling at your beam of light.

    牽引著你的光束的東西。

  • The second solution is, if the obstacles is immovable, to remove yourself from the distraction.

    第二種解決方法是,如果障礙物是不可移動的,要把自己從分心中移開。

  • Let's say the noise is coming from your family talking in the background.

    比方說,噪音來自於你的家人在背景中的談話。

  • Well you can leave your house and go work in a library.

    你可以離開你的房子,去圖書館工作。

  • All external distractions resolve the same way.

    所有的外在干擾都以同樣的方式解決。

  • Either you remove the source or you remove yourself from the source.

    要麼去除源頭,要麼從源頭上去除自己。

  • So here's the daily practice.

    所以這裡是每天的練習。

  • Start a list where you keep track of and notice the things that pull your attention away from

    開始列一個清單,你要記錄並注意到那些把你的注意力拉開的事情。

  • whatever you're trying to focus on, whether that's conversations, the TV, the computer,

    不管你想關注的是什麼,不管是對話、電視、電腦。

  • your phone, music, or whatever.

    你的手機,音樂,或者其他什麼。

  • Write down the things that divide and attract your attention.

    寫下分化和吸引你注意力的東西。

  • Then find a way to eliminate these distractions from your workspace or remove yourself from

    那就想辦法把這些干擾因素從你的工作空間中消除掉,或者把自己從

  • them.

    他們。

  • Here's an example of a bunch of common problems and solutions.

    這裡舉例說明一堆常見的問題和解決方案。

  • (1) If you get distracted by background noise, either go to a library or some other quiet

    (1)如果你被背景噪音干擾,要麼去圖書館或其他安靜的地方

  • place, buy ear plugs or headphones, and/or shut off the sources of noise (such as the

    場所,購買耳塞或耳機,和/或關閉噪音源(如:"我")。

  • TV).

    電視)。)

  • (2) If you get distracted by your phone, put it on do not disturb or airplane mode, turn

    (2)如果你被手機干擾,把手機調到勿擾或飛行模式,把

  • off notifications, use accessibility settings to make the screen black and white so that

    關閉通知,使用可訪問性設置使螢幕變成黑白色,以便

  • it's less appealing to look at, place it in another room, or give it to a friend or

    不太好意思看,就把它放在另一個房間裡,或者送給朋友或者

  • family member while you work.

    在您工作時,家人。

  • (3) If you get distracted by the internet, use an app like SelfControl to block apps

    (3)如果你被網絡分散了注意力,可以使用像SelfControl這樣的應用來屏蔽應用。

  • on your computer, or make sure you study in a place where you don't have access to technology.

    在你的電腦上,或者確保你在一個無法接觸到技術的地方學習。

  • (4) And lastly, if you get distracted by silence, either go to a coffee shop, make a study playlist,

    (4)最後,如果你因為沉默而心煩意亂,要麼去咖啡店,做一個學習播放列表。

  • or find a study buddy.

    或者找一個學習夥伴。

  • Memento distractio is a daily practice where you systematically discover the things that

    Memento distractio是一種日常的練習,在這裡你會系統地發現一些事情。

  • pull your attention away from your work and eliminate them.

    把你的注意力從你的工作上拉開,消除它們。

  • And as your list gets longer and longer, you get better insight into the ideal working

    而隨著你的清單越來越長,你就會對理想的工作有更好的洞察力

  • environment for yourself.

    環境為自己。

  • The second practice is memento passio.

    第二種做法是memento passio。

  • Again, memento translates torememberand passio, which eventually became the word

    同樣,memento翻譯成 "記得 "和passio,最終變成了這個詞。

  • passion, translates tosufferingandenduring”.

    激情,譯為 "苦難"、"忍耐"。

  • Imagine again that your focus is a beam of light, and you direct this light onto your

    再想象一下,你的焦點是一束光,你把這束光照射到你的。

  • homework.

    作業。

  • Internally, the homework represents your value of duty.

    在內部,作業代表了你的職責價值。

  • And right now your phone is pulling your attention away from your homework.

    而現在你的手機正把你的注意力從作業上拉開。

  • Internally, the phone represents fun.

    對內,手機代表著樂趣。

  • So your attention is torn between doing your duty or having fun, and this is an internal

    所以你的注意力在盡職還是玩樂之間徘徊,這就是一種內在的

  • distraction.

    分心。

  • Internal distractions are difficult to overcome because they can't be eliminated.

    內心的雜念因為無法消除而難以克服。

  • One value , either duty or fun, has to end up taking a higher priority over the other.

    無論是責任還是樂趣,其中一種價值最終都要比另一種價值更優先。

  • Here's a clearer example.

    這裡有一個更清晰的例子。

  • Imagine it's Friday night and Sally is torn between studying for an upcoming final on

    想象一下,現在是週五晚上,莎莉正在為即將到來的期末考試而糾結。

  • Monday and going to her best friend's birthday party.

    星期一,去參加她最好的朋友的生日聚會。

  • She's torn between work and friendship.

    她在工作和友誼之間徘徊。

  • These values, or priorities, are having a conflict inside of her, and until she resolves

    這些價值觀,或者說優先級,在她的內心深處產生了衝突,在她解決之前

  • the conflict, she'll have trouble focusing.

    矛盾,她會難以集中精力。

  • Now there are two options.

    現在有兩個選擇。

  • The first one is that there is no right way to choose which value or priority is higher.

    第一,沒有正確的方法來選擇哪個價值或優先級更高。

  • If this is true, then it shouldn't matter which one she picks.

    如果這是真的,那她選哪一個應該都無所謂了。

  • But most people don't live life this way.

    但大多數人並不是這樣生活的。

  • The second option is that there is a right way to choose which value or priority should

    第二種選擇是,有一種正確的方法來選擇哪種價值或優先權。

  • be higher than the other.

    比其他的高。

  • Whether it's money, friendship, or love, how do we decide which one of our values should

    不管是金錢、友情還是愛情,我們如何決定我們的價值應該是哪一個?

  • be higher than the others?

    比別人高?

  • Values acts as a compass, guiding us through life and giving meaning to our world.

    價值觀就像一個指南針,指引著我們的生活,賦予我們的世界以意義。

  • If we value art, we'll find it meaningful to go to a museum and look at paintings all

    如果我們重視藝術,就會覺得去博物館看畫都很有意義

  • day.

    一天。

  • And the more we value art, the higher that value is for us, the more meaningful this

    而我們越重視藝術,這種價值對我們來說就越高,這種意義就越大。

  • experience will be.

    經驗將是。

  • If we don't value art however, we might find it boring to go to a museum, at least

    然而,如果我們不重視藝術,我們可能會覺得去博物館很無聊,至少是

  • relative to other things we value more and could be doing instead.

    相對於其他我們更看重的事情,我們可以做代替。

  • In other words, if our values and priorities are in the perfect order, this would lead

    換句話說,如果我們的價值觀和優先級是完美的,這將導致

  • to the most meaningful life we could live.

    到最有意義的生活,我們可以生活。

  • So internal distractions occur when two values are in conflict inside of us, and the way

    所以,當我們內心的兩種價值觀發生衝突時,就會出現內心的干擾,而方式是

  • to eliminate this distraction is by placing the values in their correct order, or in other

    消除這種分心的方法是將數值按正確的順序排列,或者用其他的方法。

  • words, prioritizing them correctly.

    詞,正確安排好優先順序。

  • And the second practice, memento passio, which I'll explain now, is a tool meant to help

    而第二種做法,memento passio,我現在要解釋一下,是一個工具,旨在幫助你。

  • with this ordering process.

    與此訂購過程。

  • Now imagine a set of dots.

    現在想象一組點。

  • These dots represent the moments of your life, some good and some bad.

    這些小點代表了你生命中的時刻,有的好,有的壞。

  • The final dot represents death, or in latin, mori.

    最後一個點代表死亡,或者拉丁語中的Mori。

  • And one dot will represent the worst day of your life, and this day we will call the passio.

    而一個點將代表你生命中最糟糕的一天,這一天我們稱之為被動。

  • We have to get imaginative with the passio, and imagine the worst, unavoidable sufferings

    我們要用被動的方式去想象,想象最壞的、不可避免的苦難。

  • we can for ourselves, physical and psychological.

    我們可以為自己,身體和心理。

  • In such a time, with nothing else to help us, the only thing that will likely get us

    在這樣的時代,在沒有其他東西可以幫助我們的情況下,唯一有可能讓我們

  • through it is meaning.

    通過它是意義。

  • We would likely need ultimate meaning to get through ultimate suffering.

    我們很可能需要終極意義來度過終極痛苦。

  • And the idea is, if you can find meaning in the worst potential day of your life, you've

    而這個想法是,如果你能找到意義 在最糟糕的潛在的一天你的生活,你已經...

  • correctly structured your values and priorities to maximize the meaning of your life.

    正確構建你的價值觀和優先級,使你的人生意義最大化。

  • And so the next time we have two internal values in conflict, we can use memento passio

    所以下一次我們有兩個內部價值衝突的時候,我們可以使用memento passio

  • as a tool to help us find the path of greater meaning for us.

    作為一種工具,幫助我們找到對我們更有意義的道路。

  • Which path will be more likely to help us endure future suffering?

    哪條路更能幫助我們忍受未來的痛苦?

  • So in summary, focus must be cultivated.

    所以總的來說,重點一定要培養。

  • And I've given you two practices that I use to cultivate my focus and eliminate distractions.

    而我給大家提供了兩種做法,我用這兩種做法來培養自己的專注力,消除雜念。

  • And I think of both tools like the hammer and chisel which I have to consistently use

    而我認為這兩種工具就像錘子和鑿子一樣,我必須持續使用

  • to sculpt my character.

    來塑造我的角色。

  • Memento distractio is a daily practice that helps us discover and eliminate external distractions,

    Memento distractio是一種幫助我們發現和消除外部干擾的日常練習。

  • allowing us to create our ideal work environment.

    讓我們能夠創造理想的工作環境。

  • And memento passio helps us resolve internal distractions by giving right order to our

    而memento passio幫助我們解決內心的雜念,通過給我們的正確秩序。

  • values and priorities, helping us discover the path

    價值觀和優先事項,幫助我們發現道路

  • of greatest meaning.

    的最大意義。

I believe focus is something that can and must be cultivated.

我相信專注是可以也必須培養的。

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B1 中級 中文 干擾 消除 分心 價值觀 注意力 內心

如何將你的注意力提高10倍 (How to 10x Your Focus)

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    Summer 發佈於 2021 年 03 月 12 日
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