Name: 專注力越來越差？掌握 5 個科學心法，徹底拯救注意力(How To Fix Your Attention Span (Before It's Too Late))
Uploaded: 2025-12-08T00:51:21.000Z
Duration: 4 min 35 s

Attention fragmentation is the worst it's ever been.

注意力碎片化的情況正處於史上最嚴重的時期。

分詞構句

We're distracted, scattered, and pulled in a thousand directions.

我們分心、散漫，被拉往一千個不同的方向。

如果我們不解決這個問題，我們就完蛋了。

無論是作為工作者、學習者，還是作為人類。

Watch this video on full screen, at 1x speed, with no distractions.

全螢幕觀看這段影片，保持 1 倍速，且不分心。

Because I'm going to share five science-backed steps to rebuild your attention span before it's too late.

因為我將分享五個有科學根據的步驟，在為時已晚之前重建你的注意力跨度。

They're pretty simple; but if you follow these steps, your attention span will improve.

這些步驟非常簡單，但只要你遵循它們，你的注意力就會有所改善。

I would not have been able to write seven books if I was scrolling on my phone every 15 minutes.

如果我每 15 分鐘就滑一次手機，我不可能寫出七本書。

But these steps help me take back my time.

但這些步驟幫助我奪回了我的時間。

第一步是建立基準（Baseline）。

How long can you read without getting up or checking your phone?

你能閱讀多久而不起身或不看手機？

Really try to push yourself, but don't judge yourself if it's only a few minutes.

試著挑戰極限，但如果只能維持幾分鐘，也不要評判自己。

You need to train your attention like a muscle.

你需要像鍛鍊肌肉一樣訓練你的注意力。

Build it by starting small and gradually stretching it.

從微小的練習開始，逐漸拉長專注的時間。

Step 2: Eliminate the "attention leeches."

第二步：消滅「注意力水蛭」。

你所處的環境正不利於你專注。

Billion-dollar companies are trying to hijack your attention.

身價數十億美元的公司正試圖劫持你的注意力。

所以，請設計一個有利於專注的環境。

Here are some simple but very practical tips:

這裡有一些簡單但非常實用的建議：

When you have important work to do, put your phone in another room.

當你有重要工作要做時，把手機放在另一個房間。

2. 無論在任何情況下，關閉通知。

3. Close those 27 tabs you've got open and check them only in scheduled blocks.

3. 關閉那 27 個分頁，只在預定的時段內查看。

Your attention problem isn't only your fault—it's an environmental problem.

注意力問題不全是你的錯——這是一個環境問題。

第三步：練習「深度工作」儀式。

Take a page from Cal Newport, the Georgetown professor and author of the book "Deep Work."

參考喬治城大學教授、《深度工作》一書作者 Cal Newport 的建議。

"Focus is easier when you build cues that tell your brain, 'Now it's time to work.'"

「當你建立起能告訴大腦『現在是工作時間』的提示時，專注會變得更容易。」

Some writers light a candle at the start of a writing session.

有些作家在寫作開始前會點燃蠟燭。

有些工程師會播放同一份歌單。

Some entrepreneurs sit in the same chair with the same cup of tea.

有些企業家會坐在同一張椅子上，喝同一杯茶。

It's like hitting "play" on a soundtrack your brain already knows.

這就像播放一段你大腦早已熟悉的配樂。

So, right now, today, create your own starting ritual that tells your brain it's work time.

所以，就在當下，就在今天，建立你自己的開始儀式，告訴大腦工作時間到了。

Your brain isn't designed to focus for 12 straight hours.

大腦並非被設計用來連續專注 12 小時。

90 minutes is about the max before performance falls off a cliff.

90 分鐘大概是表現下滑前的極限。

So, instead of pushing through until you're fried, build in recovery.

所以，與其硬撐到精疲力竭，不如安排恢復時間。

It melts down if you don't give it snacks and naps; and ignoring that fact won't make you heroic.

如果你不給它點心和午睡，它就會崩潰；忽視這個事實並不會讓你成為英雄。

It'll just make you cranky and unproductive.

這只會讓你變得暴躁且效率低下。

High performers know what other folks don't get:

高效能人士知道其他人不懂的事：

Breaks aren't deviations from your performance; they're part of your performance.

休息並非對表現的偏離，休息就是表現的一環。

So, right now, today, schedule a 15-minute walk break outside—no phone—every day for the next week.

所以，就在今天，安排下週每天 15 分鐘的戶外散步——不准帶手機。

第五步：將注意力與意義重新連結。

"Meaning" sounds like a soft-hearted notion, but it can be a hard-headed strategy.

「意義」聽起來像是一個溫柔的觀念，但它其實可以是一個強硬的策略。

Before you start anything, ask: "Why does this matter?

在開始任何事情前，問問：這件事為什麼重要？

然後把它寫下來，放在視線範圍內。

When you connect attention to meaning, it stops being a chore.

當你將注意力與意義連結，它就不再是苦差事。

它不再是——而是變成一種選擇。

我在寫上一本書時親身學到了這一點。

I was on my phone and watching sports highlights rather than doing my work.

我不工作，反而一直在滑手機看運動比賽精華。

And I realized the problem was that I didn't know why I was writing this book.

後來我意識到問題在於我不知道為什麼要寫這本書。

And once I thought that through—and it took a couple of weeks—

一旦我思考清楚後——這花了我幾週的時間——

I actually wrote down my purpose, typed out my purpose, figured out what it was,

我真的寫下了我的目標，打字記下來，搞清楚它是什麼，

and then posted it on the wall and used that as a way to maintain my attention and maximize my focus.

然後把它貼在牆上，以此作為維持注意力、最大化專注力的一種方式。

You know, it's really easy to make things complicated.

你知道，把事情變複雜很容易。

And the way that we can get our attention back is relatively simple and straightforward.

奪回注意力的方法其實相對簡單且直接。

How to fix your attention span before it's too late:

在為時已晚之前修復你注意力跨度的五個方法：

1. Establish a baseline, then train it like a muscle.

1. 建立基準，然後像訓練肌肉一樣鍛鍊它。

4. Take breaks before your brain crashes.

And 5. Connect your focus to a larger purpose.

以及 5. 將你的專注力連結到更大的目標。

Life is not meant to be lived in 15-second increments.

So, try these steps today; because the sooner you reclaim your attention,

所以今天就嘗試這些步驟吧；因為你越早奪回注意力，

If you found this video at all valuable, check out the link in the description to my newsletter.

如果你覺得這段影片有價值，請查看說明欄中我的電子報連結。

It's free, and it offers all kinds of ideas, stories, and takeaways to help you work smarter and live better.

它是免費的，提供各種想法、故事與見解，幫助你更聰明地工作、更美好地生活。

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專注力越來越差？掌握 5 個科學心法，徹底拯救注意力(How To Fix Your Attention Span (Before It's Too Late))

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