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 to “remember” and distractio, which eventually became the word distraction,

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

essentially means to be “pulled apart”, “separated”, or “divided”.

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 to “remember” and 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 to “suffering” and “enduring”.

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。