解决分心的5个方法

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工作学习时的你，是否无法长时间处于全神贯注的状态，时不时的就要分个心走个神？摸鱼半天抬头一看，哎呀时间都去哪儿了？今天向大家介绍几个方法，帮你提高专注力

Do you ever find yourself. . .

你是否发现自己……

Do you ever find yourself trying to concentrate, and yet you can’t seem to focus?

你是否也发现自己有专注力不足的问题？

Why are we so distracted these days?

为什么我们越来越容易分心呢？

And is technology the root cause of the problem, or is there something deeper going on?

难道罪魁祸首是科技，还是有其他更深层次的原因呢？

My name is Nir Eyal, and I’ve spent the last five years researching and writing about the deeper psychology of distraction.

我是 Nir Eyal，我花了五年的时间研究和专注力不足有关的心理学。

When I found myself struggling with distraction, I decided to do what many people advise and got rid of the distracting technology.

当我发现自己也有专注力不足的问题时，我采纳了他人的意见，选择远离科技。

I got myself a flip-phone without any apps.

我使用未安装任何应用程序的翻盖手机。

All it did was phone calls and text messages.

只能打电话发短信。

Then I got a word processor from the 1990s without any sort of internet connection.

另外，我也改用 1990 年代的文字处理器，它并没有网络连线的功能。

Unfortunately, I found I still got distracted.

但是，我发现我还是很容易分心。

I’d start reading a book from my bookshelf.

我时不时就会从书架上找本书来看。

I’d tidy up my desk.

或是整理书桌。

I’d take out the trash even, just to avoid the thing that I didn’t want to do.

我甚至还会去倒垃圾，就是为了逃避我不想做的事。

I had only focused on the external triggers, the pings and dings that were leading me towards distraction.

我一直都把专注力不足的问题归咎于外在因素，认为是那些叮咚的通知声害我无法专心。

What I hadn’t focused on, and what turns out to be a much more common source of distraction, are the internal triggers, the uncomfortable emotional states that we seek to escape.

但我没注意到的是，分心的根本原因其实是更加普通的内在因素，我们会想要逃离任何不舒服的感受。

When we’re lonely, we check Facebook.

当你觉得寂寞时，你就会去刷脸书。

When we’re uncertain, we Google.

当你不太确定某个问题时，你会去谷歌。

When we’re bored, we check the news, stocks prices, sports scores, anything, to not feel these uncomfortable sensations that we’re not ready to experience.

当你觉得无聊时，你会看看新闻、股价、运动，或者随便什么，只要能使我们暂时忘记不愉快的事情。

Here are a few techniques I discovered in my research that could help us stay on track.

以下是我在研究里发现能够有效集中注意力的技巧。

1. Plan your day (but not with a to-do list)

1. 计划一天的时间（不要用待办清单）

First, what you want to do is to make sure you plan your day.

技巧一，确立自己一天的行程。

Two-thirds of people don’t keep any sort of calendar, any kind of schedule in their day.

三分之二的人都不曾使用日历来规划时间。

Well, the fact of the matter is if you don’t plan your day,somebody is going to plan it for you.

但是，问题在于如果你自己不事先规划好，那么就会变成是别人来帮你规划。

Many of us believe in this myth of the to-do list.

另外，许多人对待办事项清单抱有不切实际的幻想。

I used to think that just by writing things down, they’d get done.

我以前也觉得只要把事情写下来，那么这些事情就会完成。

But of course I’d go from day to day to day recycling the bottom half of my to-to list, because I wasn’t making time to do those tasks.

结果演变成永远在待办事项清单上”回收”剩下一半的事项，因为我根本没有安排时间去执行那些任务。

So the best place to start is not with the output of what you want to get done every day, but with the input of how much time you have to devote to every task.

总而言之，首要工作并不是你每日预计的产出时间，重点在于你每天要在每项事务上花多长时间。

2. Use social media and email at set times

2. 在固定的时间使用社交媒体及收发邮件

So distraction has many consequences.

分心会导致许多问题。

One of them is that we find that when someone is interrupted during a task, it can take up to 20 minutes for them to refocus on what they were doing.

例如，当你受到干扰而分心时，你会需要足足二十分钟才能重新专心在原本做的事情上。

Many times we don’t even realize how much worse our output is when we. . .

很多时候我们都没有注意到我们的产出变得越来越糟，当我们……

So check email in one solid block.

所以，你应该确立一个收发电子邮件的时间。

If you enjoy using social media, that’s great.

如果你很喜欢使用社交媒体，那也没关系。

But make time for it in your day, so it’s not something you’re only using every time you feel bored or lonely.

重点是你必须安排一个固定的时间，你才不会在感到无聊寂寞时，一直使用它们。

3. Surf the urge

3. 控制冲动

Researchers have found that surfing the urge is an effective way to master our internal triggers.

研究人员发现好好地控制冲动能够有效帮助你掌管那些使你分心的内在因素。

In a smoking cessation study, researchers found that when they taught smokers how to notice the sensation and be mindful of what they were experiencing, they became much more likely to stop smoking.

在一项戒烟研究里，研究者发现当他们教吸烟者如何细心感受内在情绪，他们戒烟的成功率越高。

By surfing the urge and noticing what it is that we’re experiencing and allowing that sensation to crest and then subside, kind of like how a surfer might surf a wave, we allow that emotion, that uncomfortable internal trigger to crest and then pass.

通过控制冲动与了解当下的感受，能使你的感受上下波动，就像冲浪一样，进而让使你分心的内在因素消失。

4. Beware of “liminal” moments

4. 留意“阈限时间”

The next thing that we want to do is be careful of liminal moments.

另外，你也要特别留意”阈限时间”。

Liminal moments are these periods of time when we are transitioning from one task to the other.

所谓的“阈限时间”指的是当你从某任务转换至另一项任务的时间。

So for example, if you start checking your email on the way back from a meeting, and you’re finally at your desk, and you keep checking your email instead of getting to the task at hand.

举例来说，当你开完会，你边走回位置边用手机看邮箱，就算你回到自己位置上，你还是会继续看手机而不是马上开始工作。

Well, now that liminal moment has turned into a distraction.

而这个阈限时间就成导致了分心。

So be careful of those times when you’re transitioning from one task to the next.

因此，当你从某任务转换至另一个任务时，要特别当心。

5. Remember you’re not powerless

5. 记得自己并非无能为力

A study of alcoholics found that the number one determinant of whether someone would stay sober after a rehabilitation programme was not their level of physical dependency.

一项关于酗酒者的研究发现，经过康复治疗后，决定他们是否成功戒酒的并不是身体依赖。

It wasn’t what was happening in their body.

重点并不在身体反应。

In fact, it was what was happening in their minds.

而是在于他们的内心。

The people who were most likely to stay sober were those who believed they had the power to stop.

那些更有可能成功戒酒的人，往往都深信自己有能力可以达成。

So when we think that technology is hijacking our brains or it’s addicting everyone, we are making it more likely that we won’t be able to put technology distractions in their place.

当大家都认为科技绑架我们的生活，而且它使人成瘾时，我们就更没办法处理分心的问题。

So don’t believe this lie that there’s nothing we can do.

所以，请不要相信我们无能为力。

Clearly there’s so much we can do to help make sure that we get the best out of these products without letting them get the best of us.

有很多方法都可以帮助我们提高做事效率，不让其他事物来使我们分心。