Name: 如何修復你的注意力！(以免為時已晚) (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.

注意力碎片化現在是最嚴重的時期。

分詞構句

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

我們心思分散，雜亂無章，被拉向千百個方向。

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，還是作為一個人。

Watch this video on full screen 1x speed with no distractions because I'm going to share five science backed steps to rebuild your attention span before it's too late.

請全螢幕、一倍速、無幹擾地觀看這支影片，因為我將分享五個科學實證的步驟，在你為時已晚之前重建你的注意力廣度。

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

這些步驟其實很簡單，但只要你照著做，你的注意力廣度就會進步。

I would not have been able to write seven books if I was scrolling on my phone every 15 minutes and but these steps help me take back my time.

如果我每15分鐘就滑手機，我不可能寫出七本書，但這些步驟幫助我拿回我的時間。

所以，拿起一本書，為自己計時。

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

你能不離開座位或滑手機，看多久的書？

Really try to push yourself, but don't judge yourself.

真的試著挑戰自己，但不要評判自己。

If it's only a few minutes, write down your time.

如果只能看幾分鐘，就把時間記下來。

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 start stretching it.

從小地方開始建立，然後慢慢地開始伸展它。

第二個步驟是移除注意力吸血鬼。

Billion dollar companies are trying to hijack your attention.

數十億美元的公司正試圖劫持你的注意力。

所以要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技巧。

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

當你有重要工作要做時，把手機放到另一個房間。

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

關閉你打開的那些 27 個分頁，只在排定時段時再查看。

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

你的注意力問題不全是你的錯，這是環境問題。

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

參考 Cal Newport 的做法，他是一位喬治城大學教授，也是《深度工作》這本書的作者。

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

當你建立提示，告訴大腦現在是工作時間時，專注會變得更容易。

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

有些作家會在書寫時段開始時點蠟燭。

有些程式設計師會播放同一個播放列表。

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

有些創業家會坐在同一張椅子上，喝著同一杯茶。

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

就像播放大腦已經知道的配樂一樣。

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

所以現在，今天，就來創造你自己的啟動儀式，告訴大腦該工作了。

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

你的大腦不是設計來連續專注 12 小時的。

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

大約 90 分鐘後，表現就會直線下滑。

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

所以與其硬撐到筋疲力盡，不如安排恢復時間。

把你的大腦想像成一個學步的小孩。

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

如果不給它零食和午睡，它就會崩潰，忽略這一點不會讓你變得英勇。

It'll just make you cranky and unproductive.

只會讓你脾氣暴躁、效率低下。

High performers know what other folks don't get.

高績效者知道別人不懂的道理。

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

休息不是你表現的偏離，而是你表現的一部分。

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

所以現在，今天，開始安排接下來一週每天 15 分鐘的戶外散步休息，無手機。

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

意義聽起來像是個溫和的概念，但它其實是個務實的策略。

所以善用它來重新掌握你的注意力。

Before you start anything, ask, why does this matter?

在開始任何事情之前，問問自己，這件事為什麼重要？

然後把它寫下來，放在顯眼的地方。

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

當你把注意力與意義連結時，它就不再是苦差事。

它會停止，然後開始變成一種選擇。

我在寫上一本書時，自己就學到了這一點。

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

我一直在滑手機，看體育賽事集錦，而不是在工作。

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

我意識到問題在於，我不知道我為什麼要寫這本書。

And once I thought that through and it took a couple of weeks, I actually wrote down my purpose, typed out my purpose, figured out what it was, and

當我仔細思考過後，花了幾個星期，我把我的目標寫了下來，打出了我的目標，弄清楚它到底是什麼，然後

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

把它貼在牆上，並以此來維持我的注意力，最大化我的專注力。

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

但要把事情弄簡單，卻比較困難。

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

而我們能找回注意力的方法，其實相對簡單明瞭。

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

如何在為時已晚前，改善你的注意力廣度。

Then train it like a muscle to eliminate those attention leeches.

然後像鍛鍊肌肉一樣訓練它，來消除那些注意力吸血鬼。

第三，建立你自己的專注儀式。

Four, take breaks before your brain crashes.

第四，在你的大腦崩潰前休息一下。

And five, connect your focus to a larger purpose.

第五，將你的專注與更大的目標連結。

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

人生不該以 15 秒為單位來過活。

So try these steps today because the sooner you reclaim your attention, the sooner you can reclaim your life.

所以今天就試試這些步驟，因為你越快找回注意力，就越快找回你的人生。

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

如果你覺得這個影片有任何價值，請到說明欄連結看看我的電子報。

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，而且提供各種點子、故事和重點，幫助你工作更有效率，生活更美好。