Quora精选：如何更好地集中注意力
（Quora精选，由扇贝网网友共同翻译，扇贝网是中国最大的智能英语教学平台。）
Q: What is the fastest and best way to improve my memory, cognitive skills and span of concentration?
问：怎样才能快速有效的提高记忆，加强认知，集中注意力呢？
I used to sit 5-8 hours before laptop, sleep at 2-4 am some times and rush for the 8 am class the next day and so on. This clearly damaged my memory and analytical skills. Presently, I cannot concentrate on something for more than 5-10 min and I can’t even remember the names of people I meet daily. My sense of humor degraded and I don’t find the jokes to which my friends laugh like mad men as humorous. Is there a way to increase my memory and repair my brain?
我过去常常是在电脑前坐上5-8个小时，有时熬到两三点才会睡，第二天早起，匆忙赶去上8点钟的课，诸如此类的不规则的生活。显而易见，这是对我的记忆力和分析力严重自残的行为。最近，我无法专注在一件事上超过十分钟。更甚的是每天遇到的人见过即望——完全想不起来叫什么。我的幽默感也直线下降，朋友们爆笑如狂的笑话，我完全找不到笑点。有木有什么办法来提高我的记忆力，修复我“受伤”的大脑呢？
Answered by Shaurya Chopra
Shaurya Chopra的回复：
1.Remove distractions.
2.Sleep properly.
3.Prioritise work.
4.Deactivate facebook for 10 days.
5.Keep at it, slow and steady wins the race.
1.排除干扰。
2.合理睡眠。
3.工作优先。
4.停刷脸谱10天。
5.继续加油，稳扎稳打才能赢得胜利。
Answered by James Liu
James Liu的回复：
I recommend the following:
1.Exercise, as mentioned by others. Go running. It will release brain chemicals to help you focus.
2.Sleep well. Perhaps change your mattress. You spend 1/3 of your entire life sleeping. It’s important to be well rested.
3.Eat well, make sure you have some eggs every once in a while. I don’t know why, but eggs help me.
我的建议如下：
1.就像其他人所说的那样——运动。去跑步吧，它会使大脑释放有助于你提高注意力的物质。
2.规律睡眠。或许可以换张床垫。生命中有三分之一的时间都在睡觉，充分休息很重要。
3.健康饮食，你要确保时常吃蛋类食物。虽然我不能解释出个一二三，但它对我帮助确实很大。
Here’s my philosophy for using a to-do lists:
1.Any time during the day when there is an idea or have a new task, write it down. Then forget it.
2.Any time during the day there is free time, look up the list and do one of them.
3.During the task be focused, nothing should stop you from finishing this task.
4.This next part is important. Cross it out and celebrate. Give yourself a pat on the back. You did it.
5.Have more free time? Do something else on the list.
6.Repeat.
这里分享我的to-do list使用方法：
1.随时随地记录你的新想法或新任务，然后忘记它。
2.利用任何片段时间来查阅清单，然后完成其中一项。
3.完成任务期间全身心投入，任何事情无法阻止你完成的脚步。
4.接下来这点很重要。划掉已完成事项然后庆祝一下。给自己32赞。你做的不错哦！
5.有更多的空闲时间？那就再做点儿清单上的其它任务吧。
6.其他任务处理方法同上。
Q: How can I improve my ability to concentrate?
问：如何提高我的注意力？
Answered by Rob Farris
Rob Farris的回复：
There are many lists of concentration exercises available online, try a google search.
I’ve been attempting the following:
1. Select a random page in a random book. Count all the words in a paragraph on that page. Recount. Now do the same for the entire page. If the numbers do not match during the recount, start over. Don’t point at the page or count out loud – this should be performed mentally.
2. Count backwards in your head from 100 to 0. If you find your thoughts straying, start over.
在网上有很多可行有效的提高注意力的方法，请google。
我尝试过以下方法：
1.随意选一本书随意地翻开某一页。数这一页的某段有多少个字，再数一遍。然后数一数这一整页有多少个字，再数一遍。如果第二次的个数与第一次不同，那么请重新开始。 注意：不要用手指着数或大声数出来——要默数。
2.在脑海中从100开始倒数到0。期间如果你发现你的思维已跑偏，果断重启。
Each of these I try to do for 10-15 minutes. It seems to be about the right amount of time.
For me, tasks like this are helpful in reminding myself what it means to concentrate, how it feels to be focused on a single task. I also appreciate that these can be done in any spare pockets of time I have during the day.
这两项每个我都会训练10到15分钟，这个时间长度似乎比较合理。
对于我来说，这样的训练会帮助提醒我自己专注意味这什么，专注于一项任务会有什么样的感觉。并且这些训练可以在一天中的任意琐碎时间进行，颇合我意。
Q: How can I improve my focus?
问：如何提高我的专注力？
Answered by Achintya Prakash
Achintya Prakash的回复：
1.Cut down your goals into smaller, achievable, more immediate targets.
2.Start fasting a bit.
3.Force yourself a bit, but don’t force yourself too much.
4.Delay gratification.
5.Give yourself some buffer time.
6.Don’t procrastinate the little, unpleasant things that take a minute.
7.Exercise your mind everyday.
8.Exercise your body everyday.
1.拆分目标，使其变成更小、更好实施、更为直接的目标。
2.尝试略微节食。
3.自我施压，但不要太多。
4.小目标完成，延迟满足感。
5.进行下一个小目标前给自己一个缓冲时间。
6.不要拖延令人不快的小事。
7.每天训练大脑。
8.每天锻炼身体。
Answered by Yishan Wong
Yishan Wong的回复：
The main idea is to build up a self-image of being someone with a lot of focus over a long period of time by using short-term hacks (like “close all other applications”) over time until you have a track record of being someone with a lot of focus and you and everyone else believes you have a lot of focus. This eventually becomes self-reinforcing because then you begin to naturally do things that stay on track rather than allowing yourself to become distracted. Like Nietzsche said, “there are no actors, only actions.”
所以说，关键是你要想象自己就是一个能够长期保持高度专注的人，怎么做到这点呢，就是要持续通过一些短期有效的手段（比方说关闭其他所有的应用程序）来迫使自己专注，如果你能在一段时间内都能够做到这点，那么你和你周围的人都开始相信你是一个可以专注的人，这反过来会再强化你的自我认知，因为之后你会自然而然地保持靠谱的做事方式，而不是允许自己动不动就走神。就像尼采（Nietzsche）所说的那样：“行为决定行为者”。
以上翻译主要来自扇贝网网友月華羅和Cheka。
翻译及讨论请查看原帖。
扇贝网是中国最大的智能英语教学平台，本文来自扇贝网Quora翻译专区。
欢迎关注扇贝网微信：shanbay17
扇贝网新浪微博：@扇贝网
Q: What is the fastest and best way to improve my memory, cognitive skills and span of concentration?
问：怎样才能快速有效的提高记忆，加强认知，集中注意力呢？
I used to sit 5-8 hours before laptop, sleep at 2-4 am some times and rush for the 8 am class the next day and so on. This clearly damaged my memory and analytical skills. Presently, I cannot concentrate on something for more than 5-10 min and I can’t even remember the names of people I meet daily. My sense of humor degraded and I don’t find the jokes to which my friends laugh like mad men as humorous. Is there a way to increase my memory and repair my brain?
我过去常常是在电脑前坐上5-8个小时，有时熬到两三点才会睡，第二天早起，匆忙赶去上8点钟的课，诸如此类的不规则的生活。显而易见，这是对我的记忆力和分析力严重自残的行为。最近，我无法专注在一件事上超过十分钟。更甚的是每天遇到的人见过即望——完全想不起来叫什么。我的幽默感也直线下降，朋友们爆笑如狂的笑话，我完全找不到笑点。有木有什么办法来提高我的记忆力，修复我“受伤”的大脑呢？
Answered by Shaurya Chopra
Shaurya Chopra的回复：
1.Remove distractions.
2.Sleep properly.
3.Prioritise work.
4.Deactivate facebook for 10 days.
5.Keep at it, slow and steady wins the race.
1.排除干扰。
2.合理睡眠。
3.工作优先。
4.停刷脸谱10天。
5.继续加油，稳扎稳打才能赢得胜利。
Answered by James Liu
James Liu的回复：
I recommend the following:
1.Exercise, as mentioned by others. Go running. It will release brain chemicals to help you focus.
2.Sleep well. Perhaps change your mattress. You spend 1/3 of your entire life sleeping. It’s important to be well rested.
3.Eat well, make sure you have some eggs every once in a while. I don’t know why, but eggs help me.
我的建议如下：
1.就像其他人所说的那样——运动。去跑步吧，它会使大脑释放有助于你提高注意力的物质。
2.规律睡眠。或许可以换张床垫。生命中有三分之一的时间都在睡觉，充分休息很重要。
3.健康饮食，你要确保时常吃蛋类食物。虽然我不能解释出个一二三，但它对我帮助确实很大。
Here’s my philosophy for using a to-do lists:
1.Any time during the day when there is an idea or have a new task, write it down. Then forget it.
2.Any time during the day there is free time, look up the list and do one of them.
3.During the task be focused, nothing should stop you from finishing this task.
4.This next part is important. Cross it out and celebrate. Give yourself a pat on the back. You did it.
5.Have more free time? Do something else on the list.
6.Repeat.
这里分享我的to-do list使用方法：
1.随时随地记录你的新想法或新任务，然后忘记它。
2.利用任何片段时间来查阅清单，然后完成其中一项。
3.完成任务期间全身心投入，任何事情无法阻止你完成的脚步。
4.接下来这点很重要。划掉已完成事项然后庆祝一下。给自己32赞。你做的不错哦！
5.有更多的空闲时间？那就再做点儿清单上的其它任务吧。
6.其他任务处理方法同上。
Q: How can I improve my ability to concentrate?
问：如何提高我的注意力？
Answered by Rob Farris
Rob Farris的回复：
There are many lists of concentration exercises available online, try a google search.
I’ve been attempting the following:
1. Select a random page in a random book. Count all the words in a paragraph on that page. Recount. Now do the same for the entire page. If the numbers do not match during the recount, start over. Don’t point at the page or count out loud – this should be performed mentally.
2. Count backwards in your head from 100 to 0. If you find your thoughts straying, start over.
在网上有很多可行有效的提高注意力的方法，请google。
我尝试过以下方法：
1.随意选一本书随意地翻开某一页。数这一页的某段有多少个字，再数一遍。然后数一数这一整页有多少个字，再数一遍。如果第二次的个数与第一次不同，那么请重新开始。 注意：不要用手指着数或大声数出来——要默数。
2.在脑海中从100开始倒数到0。期间如果你发现你的思维已跑偏，果断重启。
Each of these I try to do for 10-15 minutes. It seems to be about the right amount of time.
For me, tasks like this are helpful in reminding myself what it means to concentrate, how it feels to be focused on a single task. I also appreciate that these can be done in any spare pockets of time I have during the day.
这两项每个我都会训练10到15分钟，这个时间长度似乎比较合理。
对于我来说，这样的训练会帮助提醒我自己专注意味这什么，专注于一项任务会有什么样的感觉。并且这些训练可以在一天中的任意琐碎时间进行，颇合我意。
Q: How can I improve my focus?
问：如何提高我的专注力？
Answered by Achintya Prakash
Achintya Prakash的回复：
1.Cut down your goals into smaller, achievable, more immediate targets.
2.Start fasting a bit.
3.Force yourself a bit, but don’t force yourself too much.
4.Delay gratification.
5.Give yourself some buffer time.
6.Don’t procrastinate the little, unpleasant things that take a minute.
7.Exercise your mind everyday.
8.Exercise your body everyday.
1.拆分目标，使其变成更小、更好实施、更为直接的目标。
2.尝试略微节食。
3.自我施压，但不要太多。
4.小目标完成，延迟满足感。
5.进行下一个小目标前给自己一个缓冲时间。
6.不要拖延令人不快的小事。
7.每天训练大脑。
8.每天锻炼身体。
Answered by Yishan Wong
Yishan Wong的回复：
The main idea is to build up a self-image of being someone with a lot of focus over a long period of time by using short-term hacks (like “close all other applications”) over time until you have a track record of being someone with a lot of focus and you and everyone else believes you have a lot of focus. This eventually becomes self-reinforcing because then you begin to naturally do things that stay on track rather than allowing yourself to become distracted. Like Nietzsche said, “there are no actors, only actions.”
所以说，关键是你要想象自己就是一个能够长期保持高度专注的人，怎么做到这点呢，就是要持续通过一些短期有效的手段（比方说关闭其他所有的应用程序）来迫使自己专注，如果你能在一段时间内都能够做到这点，那么你和你周围的人都开始相信你是一个可以专注的人，这反过来会再强化你的自我认知，因为之后你会自然而然地保持靠谱的做事方式，而不是允许自己动不动就走神。就像尼采（Nietzsche）所说的那样：“行为决定行为者”。
以上翻译主要来自扇贝网网友月華羅和Cheka。
翻译及讨论请查看原帖。
扇贝网是中国最大的智能英语教学平台，本文来自扇贝网Quora翻译专区。
欢迎关注扇贝网微信：shanbay17
扇贝网新浪微博：@扇贝网
