如何集中注意力
Focus is something of a novelty these days. We've got cellphones for texting and calls, IM, Twitter, Email, RSS feeds, Facebook, Myspace...the list goes on and on. If you don't have ADD before you start working online, it seems it's almost inevitable thanks to these inputs. If you're a web worker who uses the Internet for the majority of the day, you're especially at risk for losing focus.
注意力如今成了新鮮物。我們有手機(jī)來發(fā)短信、打電話，有即時(shí)聊天工具、博客、電子郵件、RSS訂閱、Facebook、Myspace......不勝枚舉。如果上網(wǎng)工作前你沒有注意力缺陷(attention deficit disorder)，那么因?yàn)樯厦婺切〇|西，你也將會(huì)不可避免地患上這種病。如果你是一位網(wǎng)絡(luò)工作者，一天大部分時(shí)間都使用互聯(lián)網(wǎng)，那么注意力不集中的可能性更大。
Focus is something that must be fought for. It's not something that automatically switches on when you want to. You have to make sure your surroundings are perfect for working if you want to be focused. Here's a few ways I've found this to work:
注意力是需要爭(zhēng)取的。它不會(huì)在你想要的時(shí)候自動(dòng)開啟。如果你想讓自己注意力集中，那就需要一個(gè)良好的工作環(huán)境。下面是我發(fā)現(xiàn)的有幫助的一些方法：
1. Use offline tools. 使用非網(wǎng)絡(luò)工具。
Paper products, pens, and other physical tools are a Godsend for those of us who have a hard time focusing throughout the work day. They're so simple that we can use them quickly, without having to worry about becoming distracted.
紙質(zhì)品、筆和其它有實(shí)體的工具對(duì)工作中集中注意力困難的人們來說簡(jiǎn)直是上天賜與的禮物。它們簡(jiǎn)單、隨手可得，不會(huì)導(dǎo)致分心。
2. Take more breaks. 多休息。
More breaks = More productivity. It may sound wrong, but it's true. Breaks allow us to re-group our thoughts and focus for the task at hand. They also keep us fresh so that we don't end up burning out after only a few hours work.
更多休息=更多生產(chǎn)力。聽上去不是那樣，可其實(shí)是對(duì)的。休息讓我們理清思路，對(duì)手邊的'工作重新集中思想。還能讓我們保持良好精神狀態(tài)，不會(huì)只工作了幾小時(shí)后就累趴下。
3. Smaller tasks to check off. 先完成小任務(wù)。
When you're planning your day, make sure that your "action steps" (aka items in the checklist) are small actions. Instead of "Paint living room", try breaking it down into many tasks, like "buy paint, buy rollers, pick colors", etc.
在計(jì)劃一天的工作時(shí)，讓你的“工作步驟”（也就是清單上的項(xiàng)目）成為一個(gè)個(gè)小的行動(dòng)。不要寫“給客廳刷漆”，試著將它分解為許多小任務(wù)，例如“買油漆，買滾筒刷，挑選顏色”等等。
4. Keep a steady pace. 保持一定節(jié)奏。
Don't try to do too much. Keeping the pace manageable allows you to keep your focus. Unfortunately, people can confuse this with "Work till you drop without breaks". See number 2.
不要嘗試一次做太多。將節(jié)奏控制在可操作的范圍內(nèi)可以讓你集中注意力。不幸地是人們會(huì)將這條原則等同于“沒有休息地一直工作到死”。請(qǐng)見第二條。
5. Keep a daily "purpose" card. 每天做 “目的”卡片。
It's pretty easy to get lost staring at the computer all day long. We'll find rabbit holes to wonder down (ie. Youtube, Myspace, etc.) if we're not careful. Having your daily purpose card gives you clarity and a reminder as to what you're doing today.
人們很容易茫然地盯著屏幕就是一整天。不小心的話就會(huì)進(jìn)入一個(gè)個(gè)神奇世界（例如Youtube，Myspace等等）。有了當(dāng)天的“目的”卡片，你就能清楚自己的任務(wù)，卡片可以隨時(shí)提醒你。
6. Develop the mindset that the computer is only a tool. 養(yǎng)成“計(jì)算機(jī)只是工具”的心態(tài)。
It's easy to try and use the computer for too much. At its core, the computer is merely a tool (albeit a freakin' awesome one) that allows to do work more efficiently. If we're using it as something more than that, (like as a solution for your life), you'll ultimately fail. It's like trying to eat a steak dinner with only a spoon.
人們很容易用電腦過度。從本質(zhì)上說，計(jì)算機(jī)只是一個(gè)工具而已（盡管強(qiáng)大地驚人），它讓人們更有效地工作。如果你不只把它做為一個(gè)工具，（例如把它作為生活的答案)，那么最終你會(huì)失敗，就好像只用一個(gè)勺子來吃一頓牛排晚餐。
7. Plan your day to the T. 計(jì)劃到細(xì)節(jié)。
If you're finding sporadic periods of laziness throughout the day, it could be because you don't take enough breaks (see #2), and you don't have the day mapped out as efficiently as you could. Make sure your list of todos has lots of small, actionable steps that can be done quickly. This will gives a really satisfying feeling when you're crossing things off your list like crazy.
如果一天中你會(huì)不定時(shí)地偷懶，那也許是因?yàn)槟銢]有獲得足夠的休息(見第二條），而且你也沒有最有效地安排時(shí)間。保證你的計(jì)劃清單由許多小而易行、能迅速完成的步驟組成。在你瘋狂地勾去清單上的事務(wù)時(shí)，這會(huì)給你帶來真正的滿足感。
8. Notice your lazy routines. 注意懶惰規(guī)律。
Everyone has recurring lazy spots throughout the day. Plan to have your breaks for those times. You're going to be lazy then anyway, right?
每個(gè)人在一天中都會(huì)有反復(fù)出現(xiàn)的懶惰時(shí)刻。用這些時(shí)間安排休息，反正到時(shí)也會(huì)犯懶，對(duì)嗎?
9. Plan the night before. 提前一天計(jì)劃。
Planning the night before is a great way to really get focused on the next day. "Sleeping" on your tasks and goals for the following day can really help your mind expect what's going to happen the next day. Essentially, you're preparing your mind and focus for the following day.
提前一天計(jì)劃是在第二天保持注意力的極好方法。帶著第二天的任務(wù)和目標(biāo)“入睡”，可以幫助你預(yù)計(jì)第二天要發(fā)生什么，為第二天做好心理準(zhǔn)備，提前集中注意力。
10. Turn off extra inputs. 屏蔽擾亂你注意力的東西。
These are IMs and emails for me, but we all have our Achilles heel. Completely turn off any distracting piece of technology that you own. Every one of these inputs tries to steal bits of your focus. And they won't rest until they do.
每個(gè)人都有弱點(diǎn)，對(duì)我來說是即時(shí)通信工具和郵件。把任何導(dǎo)致分心的科技產(chǎn)品都關(guān)掉。每個(gè)工具都在企圖擾亂你的注意力，不得逞不罷休。
11. Set time limits for tasks. 給任務(wù)設(shè)定時(shí)限。
There's no motivation like a deadline. Giving yourself real deadlines is a great way to stay motivated and focused on the task. Given the fact that we human are natural procrastinators, it's no surprise that we'll take as long as we're allowed to finish something. Setting real but attainable limits is a great way to keep the project humming, so to speak.
設(shè)定截止日期是最好的動(dòng)力。設(shè)定嚴(yán)格的時(shí)限是保持動(dòng)力和注意力的極好方法。人類天性拖沓，會(huì)在許可時(shí)間內(nèi)盡量拖延，這一點(diǎn)也不奇怪。設(shè)定嚴(yán)格、實(shí)際的時(shí)限是讓計(jì)劃不斷“轟轟”前行的極好方法。
12. Keep a journal of what you did throughout the day. 記錄每天都做了什么。
I like to use a moleskine notebook for my lists just so I can go back and review it every now and then, to see what I've done. Knowing how far you've come can keep you sharp and motivated to finish.
我喜歡用一本記事本記錄工作清單，這樣我就能不時(shí)回顧，看看都完成了什么。知道自己的進(jìn)展可以幫你保持頭腦清晰，有動(dòng)力完成工作。
13. Use programs to track where you spend your time. 用工具跟蹤你把時(shí)間都花在了哪兒。
This is a real eye-opener. Knowing just how much time you spend every day/week/month on a certain site or with a certain program can quickly show you where your priorities lie. I recommend Rescue Time, and there are many others.
結(jié)果會(huì)讓你相當(dāng)驚訝。知道每天、每周、每月在某個(gè)網(wǎng)站或某件事上花了多少時(shí)間，能迅速告訴你什么最重要。我推薦Rescue Time這款工具，另外還有許多類似的工具。
14. Visualize the day in the morning, before it starts. 一天開始前想象下這一天。
A little pre-work meditation on the day's events is a great way to start the day off focused and productive. Don't worry about a full 30 minute session, a quick review before you start the day is fine.
思考一下當(dāng)天的事務(wù)，能讓你這一天集中注意力并富有成效。別以為得花30分鐘來進(jìn)行思考，其實(shí)在頭腦中簡(jiǎn)單地過一遍就可以了。
15. Start the day right. 良好的開始。
Starting the day with a good breakfast, some quiet time and/or exercise is a great way to set your day up for success. Sounds like a cliche, but it really works.
以一頓營養(yǎng)豐富的早餐、安靜的時(shí)間、和/或鍛煉開始新的一天，是開啟成功一天好方法。聽上去是陳詞濫調(diào)，但是卻很有效。
16. Clean yourself up. 打理好自己。
It's why my track coach in high school made us dress up for big races: you perform the way you feel. And if you feel polished, groomed and ready, you'll be more likely to be productive. For me this is just taking a shower, brushing my teeth and putting on casual clothing. I used to work all day without taking a shower in my PJ's, but I never got much stuff done. Let's be honest here… if you're dressed really casually, odds are you'll be working really casually. Just taking the time to clean up a bit before you buckle down for the day is never a bad idea.
這是我的高中田徑教練讓我們?cè)诖筚悤r(shí)穿著正式的原因：表現(xiàn)取決于感受。如果你感到自己整潔光鮮、蓄勢(shì)待發(fā)，那么就更可能取得成效。對(duì)我而言，只要洗個(gè)澡、刷牙、穿上休閑裝就能精神煥發(fā)。過去我常常整天穿著睡衣工作，不洗澡，但是卻從沒完成多少事務(wù)。老實(shí)說……如果你穿得真的很隨意，可能你的工作態(tài)度也會(huì)很隨意。在準(zhǔn)備苦干一天之前，花些時(shí)間打理一下自己絕對(duì)沒錯(cuò)。
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