Name: 17個超強微習慣，讓你專注力大躍進！ (17 Micro-Habits to Improve Your Focus)
Uploaded: 2026-02-10T23:49:02.000Z
Duration: 10 min 16 s

Ladies and gentlemen, welcome back to the channel.

各位觀眾朋友，歡迎回到我們的頻道。

程度副詞

In this video, we're going to talk through 17 microhabits that you can incorporate into your life to try and fix your attention span before it's too late and the robots come for us all.

在這支影片裡，我們要來聊聊17個你可以融入生活中的微習慣，試著在為時已晚、機器人全面來襲之前，改善你的注意力廣度。

The first five minutes of any task are the ones where we are the most prone to getting distracted.

任何任務的前五分鐘，都是我們最容易分心的時候。

There's an absolute peak of this just before we start doing the task.

在我們開始做任務之前，會有一個明顯的高峰。

And then usually you find that about five minutes into the task, it's like it's actually a lot easier to stay focused than you were at the start.

然後通常你會發現，大概在任務開始五分鐘後，事情會變得比一開始更容易專注。

What that leads to is something really popular in the productivity space, the five minute rule.

這就引導出了在生產力領域裡一個非常流行的概念，就是五分鐘法則。

If you are struggling with staying focused on anything at all, just tell yourself you're going to do it for five minutes.

如果你發現自己很難專注於任何事情，就告訴自己，你只做五分鐘。

Or if you're in the middle of a focus session and you're finding yourself getting distracted, tell yourself, I'm just going to do it for another five minutes.

或者，如果你正在專注進行中，卻發現自己分心了，就告訴自己，我再做五分鐘就好。

If you can sit through the discomfort of just doing it for five minutes, you'll usually find that it's a lot easier to stay focused and for your attention span to stay on task with that particular thing.

如果你能忍受這五分鐘的不適感，你通常會發現，要保持專注、讓注意力廣度維持在該件事上，會容易得多。

I'm not saying you have to cut out all forms of entertainment, but

我不是說你得戒掉所有娛樂，但

in general, the more you're consuming things that are longer form like books or audiobooks or movies rather than TikToks and Instagram Reels and YouTube shorts, the more you are able to train your attention span to focus on stuff for a little bit longer.

總的來說，你消費的內容越是長篇，像是書本、有聲書或電影，而不是 TikTok、Instagram Reels 和 YouTube Shorts，你就能越好地訓練你的注意力廣度，讓自己能專注於事物上更長一點時間。

One of the biggest time sinks in the world is when we are scrolling on our phone for no reason at nighttime.

世界上最大的時間黑洞之一，就是我們在晚上沒來由地滑手機。

This is just terrible for our attention span, it's terrible for our focus, and

這對我們的注意力廣度非常糟糕，對我們的專注力也很糟糕，而且

it's also really terrible for our sleep and for our mood and for all of the things in life.

對我們的睡眠、情緒以及生活中的所有事情都非常糟糕。

So ideally you'd be charging your phone, not in your bedroom and so you can say goodnight to your phone before you go to bed.

所以理想情況下，你會把手機充電器放在臥室外，這樣你就可以在睡前跟手機說晚安了。

But if your phone absolutely has to be in your bedroom, it's worth setting up the charger across the bed so that you're not tempted to reach for it.

但如果手機非得留在臥室，值得將充電器放在床的另一頭，這樣你就不會忍不住伸手去拿。

If you can't get to sleep, set your phone to automatically block offending apps after a certain time at night.

如果你睡不著，就設定手機在晚上特定時間自動封鎖讓你分心的 App。

I'm a big believer of building a system rather than requiring your own willpower to do sensible things like training up your attention span or training your ability to focus.

我非常相信建立一套系統，而不是依賴自己的意志力去做明智的事情，像是訓練你的注意力廣度或訓練你的專注能力。

If you are watching a TV show or a movie, do it without reaching for your phone.

如果你在看電視或電影，就專心看，不要滑手機。

This is another example of being Able to consume long form content which is still entertainment in various ways without having to do something else at the same time.

這又是另一個例子，說明我們能夠在不分心的情況下，以各種方式享受長篇內容的娛樂。

If you're watching a TV show or movie, try watching it without the subtitles on.

如果你在看電視或電影，試著關掉字幕觀看。

I know sometimes it's difficult to follow what's being said and sometimes it genuinely difficult to follow the plot to figure out, like wait, who is that character again?

我知道有時候很難聽懂對話，有時候也很難理解劇情，讓你忍不住想，等一下，這個角色是誰啊？

But by forcing yourself to watch stuff without the subtitles, you're actually training your attention span, which means you can get entertained and also be running this training program at the same time.

但強迫自己不看字幕觀看，其實是在訓練你的注意力廣度，這表示你可以在享受娛樂的同時，也運行這個訓練計畫。

Change up the environment in which you work.

Yes, it's all well and good having a nice productivity desk set up where you've got everything like arranged as you like it.

沒錯，有個很棒的生產力書桌，把所有東西都按照你喜歡的方式擺放，這聽起來很不錯。

But there's also something about being able to take your laptop into a very crowded, very busy coffee shop and training yourself to be able to focus in that particular environment.

但有時候，你也可以帶著筆電去一個非常擁擠、非常熱鬧的咖啡廳，訓練自己在那個特定環境下專注。

When I was at university, I found that in my first year of med school I was only really able to focus when I was in my own room, but

我在大學的時候，發現醫學院第一年我只能在自己的房間裡專心，但

And so from my second year onwards I found that going to different libraries and different coffee shops A was way more enjoyable, which meant I just had a better time.

所以從我大二開始，我發現去不同的圖書館和不同的咖啡廳，A 變得更有趣，這代表我玩得更開心。

But B, what it did was that it forced me to train my attention span and my focus so that I actually could focus in those coffee shops.

B 則是強迫我去訓練我的注意力廣度跟專注力，讓我在那些咖啡廳真的能專心。

And especially if you're using stuff like noise canceling headphones, this is really not as hard as it can sometimes appear.

而且如果你有戴降噪耳機的話，這其實沒有看起來那麼難。

And the benefit of this is that it means you can then train yourself to focus in almost any environment.

這樣做的好處是，你就可以訓練自己在幾乎任何環境下都能專注。

Oh, by the way, if you're interested, we actually have a completely free seven day focus crash course, which is a free email course.

喔對了，如果你有興趣的話，我們有一個完全免費的七天專注力速成班，是免費的電子郵件課程。

You just enter your email and then basically every day for seven days you get some very detailed emails with some amazing strategies on how to improve your focus.

你只要輸入你的 email，然後基本上每天都會收到非常詳細的 email，裡面有一些超棒的提升專注力策略。

That'll be linked down below if you want to check it out.

如果你想看看的話，下面會有連結。

設定手機的螢幕使用時間限制。

To be honest, a lot of the tips in this video are about the damn phone.

說實話，這支影片裡面的很多技巧都跟該死的手機有關。

Because the damn phone tends to be the thing that is stealing our attention span more so than anything else.

因為手機這個該死的東西，比其他任何東西都更容易偷走我們的注意力廣度。

And so all modern phones these days have built in screen time limits like limit yourself to Instagram for 10 minutes, 15 minutes.

所以現在的智慧型手機都有內建螢幕使用時間限制，像是限制你使用 Instagram 10 分鐘、15 分鐘。

And if you can do that, I can guarantee that your attention span is going to be way better compared to someone who's like got eight hours of screen time on Instagram or on TikTok while you are trying to focus on something.

如果你能做到，我保證你的注意力廣度會比那些在 Instagram 或 TikTok 上滑手機八小時的人好非常多，而你卻想專注在某件事上。

Ideally you would have it in a different room altogether.

最理想的情況是把它放在另一個房間。

Silver standard would be that it's in the same room, but

銀牌標準是手機在同一個房間，但是

it's in some kind of do not disturb focus mode.

And it's like, away from your desk and like bronze standard, which admittedly is the one that I do, is that you have it on some kind of do not disturb focus mode, so you don't get any notifications and you also have it turned face down so you're not, like, tempted to look at the phone.

而且它會放在你的書桌外面，然後銅牌標準，我承認這是我會做的，就是你把它設定在某種勿擾專注模式，這樣你就不會收到任何通知，而且手機螢幕朝下，這樣你就不會忍不住想滑手機。

Get good at understanding your internal triggers for distraction.

There is a wonderful book by my friend Nir Eyal called Indistractable, which is basically about how to take control of your attention span.

我朋友 Nir Eyal 有一本很棒的書叫做《Indistractable》，內容主要是關於如何掌控你的注意力廣度。

And the research that he summarizes in that book, what it basically suggests is that in around 80% of cases, the key trigger for our distraction is not actually something like an external notification, but

而他在書中總結的研究，基本上指出，在大概 80% 的情況下，造成我們分心的主要誘因，其實並不是像外部通知那樣的東西，而是

it's actually some kind of internal emotional state that we are seeking to escape.

其實是某種我們想逃避的內在情緒狀態。

Something like boredom or something like anxiety or fear or insecurity or perfectionism.

像是無聊、焦慮、恐懼、不安感，或是完美主義。

And so we have those kind of feelings, those internal bodily sensations that come up as a result of us trying to, I don't know, do some work that might be tricky.

當我們產生這些感覺，這些內在的身體感受，是因為我們試圖做一些，我不知道，可能有點棘手的功課。

And instead of recognizing the feeling and sitting with the feeling and just sort of like experiencing the feeling, we feel so uncomfortable with what is just ultimately an internal bodily sensation that's not really going to harm us that we have to reach for the phone to try and distract us from that internal experience.

與其去辨識這種感覺、去感受它，就只是體驗這種感覺，我們對這種最終不會傷害我們的內在身體感受感到非常不舒服，於是我們不得不拿起手機，試圖從這種內在體驗中分心。

So if you recognize this and you actually want to train your attention span, one thing that's useful to do is when you feel that internal trigger, it's helpful to take a step back and to try and name what emotion you're feeling.

所以，如果你也發現這一點，而且你真的想訓練你的注意力廣度，一個有用的方法是，當你感覺到這種內在誘因時，試著退一步，然後試著說出你正在感受的情緒。

And secondly, in that moment, if you close your eyes and you try and just really fully feel the feeling.

第二點，在那一刻，如果你閉上眼睛，試著去全然感受那種感覺。

So rather than trying to escape the feeling of discomfort, actually, what does it feel like?

所以與其試圖逃避那種不舒服的感覺，實際上，它感覺起來是什麼樣的？

If you just lean into that feeling of discomfort?

如果你只是去擁抱那種不舒服的感覺呢？

And usually you find if you do that, that the feel feeling has not actually killed you, it's actually not harmed you in any way at all.

通常你會發現，如果你這樣做，那種感覺其實並沒有讓你喪命，它實際上根本沒有以任何方式傷害你。

And then the more practice you have of doing this thing where you recognize the emotion and allow yourself to fully feel it, the more it trains your brain and your body to not try and run away from what might seem to be Unpleasant emotions on the surface.

然後，當你越來越常練習這種辨識情緒並允許自己全然感受它的做法時，你的大腦和身體就會越不試圖逃避那些表面上看起來令人不快的情緒。

The more you can do that, the less likely you are to get distracted by stuff.

你越能這樣做，就越不容易被其他事情分心。

And therefore you have just trained your attention span to be able to focus for longer.

這樣一來，你就訓練了你的注意力廣度，讓自己能夠更專注。

Now, another way to increase your attention span is to minimize friction when you are doing deep work.

接著，另一個增加註意力廣度的方法，就是在進行深度工作時，盡量減少阻礙。

Now, just like you, a lot of my work is done on the computer, and

就像你一樣，我的很多工作都是在電腦上完成，

one of my favorite ways of getting in the zone is to spend speak out my ideas instead of typing them.

而我最喜歡進入專注狀態的方法之一，就是把想法說出來，而不是打出來。

So there's an app that I've been using pretty much every day lately, and

所以最近我幾乎每天都在用一個 App，

that is Whisper Flow, who are very kindly sponsoring this video.

那就是 Whisper Flow，他們非常慷慨地贊助了這個影片。

You install it on your Mac and then you hit a keyboard shortcut and then you just speak whatever you want.

你把它安裝在你的 Mac 上，然後按下一個鍵盤快捷鍵，接著你就可以說出任何你想說的話。

And it will do an amazing job of transcribing the stuff that you've said and putting it into wherever you've got your cursor.

它會很棒地將你說的話轉錄下來，並貼到你遊標所在的地方。

And it also adapts the tone and the formatting based on where you're writing.

而且它還會根據你寫作的地方，自動調整語氣和格式。

So whatever I say then becomes either a casual message or a properly formatted email or a structured document, depending on the context.

所以，我說出來的內容，就會變成隨性的訊息、正式的電子郵件，或是結構化的文件，全看當下的情境。

So, for example, over the weekend I was working on some changes to the Lifestyle Business Academy curriculum, which is this online business school that we're working on.

所以，舉個例子，週末的時候我正在修改 Lifestyle Business Academy 的課程內容，這是一間我們正在經營的線上商業學校。

But at the end of the day I was like, ah, I need to type out all of these different changes I've made so I can communicate them to the team and to our students.

但到了週末我心想，啊，我需要把這些我做的各種修改都打出來，才能跟團隊和學生溝通。

And so instead of having to like painstakingly type out everything and sort of format it and structure it appropriately, I just spoke out a spiel into Whisper Flow and it did an amazing job of formatting things exactly how I wanted.

所以，我不用費力地一個字一個字打出來，還要自己排版、架構，我直接對 Whisper Flow 說了一段話，它就很棒地把內容格式化成我想要的樣子。

So in my case, all of my work is actually downstream of writing so ideas and courses and newsletters and YouTube videos and books.

所以對我來說，我所有的工作都跟寫作有關，像是想法、課程、電子報、YouTube 影片和書籍。

And so having my thoughts recorded and accurately transcribed when I'm using my computer is a massive, massive unlock for me.

所以，當我在使用電腦時，能把我的想法錄下來並準確轉錄下來，對我來說是一個巨大的、巨大的突破。

So if you're still manually typing things out, you might like to give Whisper Flow a go.

所以，如果你還在手動打字，你可能會想試試 Whisper Flow。

Head over to WhisperFlow AI Ali and use the code ALI to get one month completely for free.

到 WhisperFlow AI Ali 的網站，並使用代碼 ALI，就可以免費使用一個月。

And that link will also be down in the video description.

這個連結也會在影片說明欄裡。

So thank you again to Flow for sponsoring this video.

所以再次感謝 Flow 贊助這次的影片。

Track your progress with whatever task you're doing.

追蹤你正在做的任何任務的進度。

Almost every writer who writes for a living will find some kind of way of tracking their word count.

幾乎所有以寫作為生的作家都會找到某種追蹤字數的方法。

This is the principle that video game designers tap into as well.

這也是電玩遊戲設計師會運用到的原理。

Like whenever you're like, killing the monsters in World of Warcraft or Whatever.

就像你在玩《魔獸世界》或其他任何遊戲時，殺死怪物。

You can see your experience bar going up and you can see yourself leveling up.

你會看到你的經驗值條在上升，你也會看到自己正在升級。

And this is often what would make what, what is otherwise an a grindy, unenjoyable activity into something that feels genuinely good.

這通常會讓原本枯燥乏味、不愉快的活動，變成一件真正讓人感覺良好的事。

Because we as humans are hardwired to seek progress when we can experience and feel ourselves making progress in whatever the thing is, even if it's something arbitrary, like killing a number of bears in World of Warcraft, or if you're a salesperson, like putting beads into a jar for every sales call you make, that feeling of progress is profoundly motivating to encourage us to continue doing the thing.

因為我們人類天生就渴望進步，當我們能體驗並感受到自己在任何事情上取得進展時，即使是像在《魔獸世界》裡殺死一定數量的熊，或是如果你是銷售人員，每打一通銷售電話就在罐子裡放一顆珠子這樣隨機的事情，這種進步的感覺也會極大地激勵我們繼續做下去。

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17個超強微習慣，讓你專注力大躍進！ (17 Micro-Habits to Improve Your Focus)

stuff

anxiety

sort

struggle