Name: 如何將你的注意力提高10倍 (How to 10x Your Focus)
Uploaded: 2021-03-12T20:40:27.000Z
Duration: 8 min 53 s

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。

程度副詞

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。

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... ...

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？

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

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

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。

在你的空閒時間，如果你好奇。

The first practice is memento distractio.

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

There are two simple solutions to this problem.

這個問題有兩個簡單的解決辦法。

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.

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。

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。

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

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"）。

(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

(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。

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

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”.

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。

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。

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

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。

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。

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.

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。

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？

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

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。

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

字幕列表影片播放

如何將你的注意力提高10倍 (How to 10x Your Focus)

discipline

eventually

ultimate

distraction