That's roughly every 5.5 minutes.

大約每 5.5 分鐘一次。

Users tend to leave webpages within 10 to 20 seconds, and many YouTube viewers exit videos within the first minute.

用戶往往會在 10 到 20 秒內離開網頁，許多 YouTube 觀眾會在前一分鐘內退出視頻。

Since you clicked on this video, you're likely one of them.

既然你點擊了這段視頻，你很可能就是其中之一。

So, I'll keep this video as concise and to the point as possible.

是以，我會讓這段視頻儘可能簡明扼要。

Let's get started. This video is quite simple, consisting of four steps.

讓我們開始吧。這段視頻非常簡單，包括四個步驟。

Here's the first step: distractions.

第一步：分散注意力。

Focusing also means not paying attention to distracting elements coming from the outside.

專注還意味著不關注來自外部的干擾因素。

This might be the most serious issue to consider because, after a distraction, it takes about 23 minutes to refocus.

這可能是需要考慮的最嚴重的問題，因為在分心之後，大約需要 23 分鐘才能重新集中注意力。

Or sometimes, you might not regain focus at all.

有時，你可能根本無法重新集中注意力。

Being in an environment prone to distraction leads to even more distraction.

在容易分心的環境中會導致更多的分心。

Therefore, you may find yourself suddenly scrolling through Instagram when your attention magnet, the cell phone, is on the table.

是以，當你的注意力磁鐵--手機--放在桌上時，你可能會突然發現自己正在滾動瀏覽 Instagram。

The solution to this situation is quite simple.

解決這種情況的辦法很簡單。

First, clear your workspace of these distractions.

首先，清除工作區的干擾因素。

Keep your desk clean and minimal, with only the essentials related to what you need to focus on.

保持辦公桌的整潔和簡約，只擺放與你需要集中精力處理的事情相關的必需品。

Close the email tab and put your phone on silent mode, placing it out of reach so you won't be tempted to check it.

關閉電子郵件選項卡，將手機調至靜音模式，放在你拿不到的地方，這樣你就不會想去查看它了。

Don't worry, if something urgent happens, they'll call you. You've learned how to maintain focus simply.

別擔心，如果有急事發生，他們會給你打電話的。你已經學會了如何簡單地保持注意力。

Now, let's see how we can improve it.

現在，讓我們看看如何改進它。

Science compares focusing to a muscle in our body, and this is absolutely true.

科學把專注比作我們身體中的肌肉，這是千真萬確的。

Just like muscles, if you regularly challenge yourself and spend more time in a state of focus, improvement will occur.

就像肌肉一樣，如果你經常挑戰自己，花更多的時間處於專注狀態，就會有進步。

You may have tried many techniques like the Pomodoro method to concentrate.

您可能嘗試過很多方法，比如 Pomodoro 法來集中注意力。

No matter what you do, the important thing is to get past the 23-minute attention span we mentioned earlier and enter the flow state.

無論你做什麼，最重要的是超越我們前面提到的 23 分鐘注意力跨度，進入流動狀態。

This will make you more productive.

這將提高你的工作效率。

So, what is the flow state?

那麼，什麼是流動狀態？

The flow state is a mental state in which a person is fully immersed in an activity, becoming one with the task at hand.

流動狀態是一種心理狀態，在這種狀態下，人完全沉浸在活動中，與手頭的任務融為一體。

A person in a flow state does not notice how time passes, is less affected by external factors, and performs functionally.

處於流動狀態的人不會注意到時間的流逝，受外界因素的影響較小，並能正常工作。

To enter this state, it's best to set a specific time interval and work within that period.

要進入這種狀態，最好設定一個特定的時間間隔，並在該時間段內工作。

How long you work is up to you, but you should start small and increase over time.

工作多長時間由您自己決定，但應該從小做起，逐漸增加。

Of course, don't forget to take breaks.

當然，別忘了休息。

Just like muscles, focus gets tired and needs rest.

就像肌肉一樣，注意力也會疲勞，需要休息。

For this, I don't think it's right to say, for example, "I will take a break every 25 minutes" because if you're not tired by the end of the time, there's no point in taking a break.

為此，我認為，比如說 "我每 25 分鐘休息一次 "是不對的，因為如果你到時間結束時還不累，休息就沒有意義了。

So, it's best to listen to your body for breaks. It's time for one of the biggest misconceptions: multitasking.

是以，休息時最好聽從身體的意見。現在是最大的誤區之一：多任務處理。

Multitasking may seem like a way to be productive and hard-working.

多任務處理看似是提高工作效率和努力工作的一種方式。

However, it has been scientifically proven that this method is not truly efficient.

然而，科學證明，這種方法並不是真正有效的。

Research shows that those who try to do more than one task at a time are 40% less productive compared to those who focus on a single task.

研究表明，與專注於單一任務的人相比，那些試圖同時完成多項任務的人的工作效率要低 40%。

It is understandable why multitasking might seem appealing because our minds go through about 4,000 thoughts a day and are invited to change direction every 14 seconds.

我們可以理解為什麼多任務處理看起來很吸引人，因為我們的大腦每天要經歷大約 4,000 次思考，每 14 秒鐘就要改變一次方向。

Therefore, considering multitasking is a natural tendency.

是以，考慮多任務處理是一種自然傾向。

However, dividing tasks also means dividing our attention.

然而，分工也意味著分心。

Yes, we can do two things at once, but we cannot fully concentrate on both tasks simultaneously.

是的，我們可以同時做兩件事，但我們不可能同時全神貫注於這兩項任務。

When switching from one task to another, we actually decrease the efficiency of both tasks.

當從一項任務切換到另一項任務時，我們實際上會降低兩項任務的效率。

This leads to making more mistakes and, ironically, losing time while expecting to save it.

這就會導致犯更多的錯誤，具有諷刺意味的是，在期望節省時間的同時卻在浪費時間。

In conclusion, multitasking is effectively a way of doing less.

總之，多任務處理實際上是一種少做事的方法。

Instead, it is more appropriate to focus the light in one place and achieve more brightness. We have learned the way;

相反，將光線集中在一個地方更合適，也能獲得更多亮度。 我們已經掌握了方法；

now we need fuel to advance on this path.

現在，我們需要燃料在這條道路上前進。

The brain is our most expensive organ, making up only 1/50th of our body mass, yet consuming as much energy as 1/5th of our body.

大腦是我們最昂貴的器官，只佔人體品質的 1/50，但消耗的能量卻相當於人體的 1/5。

Given this high energy consumption, we need to provide the necessary fuel.

鑑於這種高能耗，我們需要提供必要的燃料。

How do we do this?

我們如何做到這一點？

The answer is something you already know: health.

答案是你已經知道的：健康。

Firstly, a healthy and balanced diet plays a critical role in enhancing our mental performance and concentration.

首先，健康均衡的飲食對提高我們的智力表現和注意力起著至關重要的作用。

As the saying goes, "a sound mind in a sound body." This is where exercise and sports come into play.

俗話說，"健康的身體才能有健康的頭腦"。這就是鍛鍊和運動的作用所在。

Physical activity significantly impacts not only our physical health but also our mental performance.

體育鍛煉不僅會對我們的身體健康產生重大影響，還會影響我們的精神狀態。

Run, lift weights, cycle;

跑步、舉重、騎自行車

it's up to you.

這取決於你。

At the very least, take 10,000 steps, but make sure you move in some way.

至少要走一萬步，但一定要以某種方式運動。

One of the cornerstones of healthy mental performance is getting enough quality sleep.

健康精神狀態的基石之一是獲得充足的高質量睡眠。

Sleep regulates brain functions, supports learning and memory processes, and increases mental clarity.

睡眠能調節大腦功能，支持學習和記憶過程，提高思維清晰度。

Establish a regular sleep schedule: going to bed and waking up at the same time every day regulates our biological clock and improves sleep quality. Congratulations, you've successfully taken the first step by watching this video to the end.

建立規律的睡眠時間表：每天在同一時間睡覺和起床，可以調節我們的生物鐘，提高睡眠品質。 恭喜您，看完這段視頻，您已經成功邁出了第一步。

Do what you need to do and stay focused.

做你該做的事，保持專注。