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1、 超实用：集中注意力的八大方法 制定打算 We often have trouble paying attention to one thing because our brain wants to drift off to think about something else. When youre supposed to be writing your history paper, for example, your brain may want to start worrying about a math test thats coming up.You should get into
2、the habit of making a daily task list. Then prioritize your list, in the order that you prefer. By writing down all the things you need to do, you gain a sense of control of your day. 我们经常很难专注于一件事，由于我们的大脑会神游到另一件事上。比方，有时你要写历史课论文而你的大脑会开头担忧接近的数学考试。你应当养成制定每日打算的习惯，然后再根据你喜爱的挨次排出先后。通过写下你该完成的全部事情，你会获得一种能自我掌
3、握的感觉。 Meditate 冥想 If you think about it, meditation might seem like the opposite of paying attention. One objective of meditation is to clear the mind, but another element of meditation is inward peace. This means that the act of meditating is actually the act of training the brain to avoid distract
4、ions. And remember, you don”t have to become an expert or obsessive meditator. Just take some time every day to go through a brief meditation exercise. 细细一想，冥想好像与集中留意力背道而驰。冥想的一个目的是使大脑思维清楚，另一个目的则是到达内在的安静。这就意味着冥想事实上可以熬炼大脑集中留意力。但要记住，你不必成为一个冥想专家，也不度痴迷于冥想。只需要每天花上一点时间进展一个简洁的冥想练习。 Sleep More 睡眠充分 Studies s
5、how that people who sleep fewer than eight hours a night for a prolonged period of time have slower response systems and more difficulty recalling information. In fact, even minor restrictions in your sleep patterns can affect your academic performance in a bad way. 讨论说明长期处于睡眠时间少于8小时的人反响较迟钝，记忆力也会受损。
6、实际上，即使是少睡一点点也能给你的学术表现带来负面影响。 Eat Healthier Foods 安康饮食 Foods that are high in fat and sugar might give you a temporary burst of energy, but that energy is soon followed by a crash. Once your body burns up the rush of nutrient-deprived, over-processed foods, you will start to feel groggy and lethargic
7、. 高脂高糖的食物可能可以临时让你补充大量能量，但是这些能量会很快被消耗完。一旦你的身体消化了这些没养分的过度加工食物，你就会昏昏欲睡。 Reduce Screen Time 削减“屏幕时间” Scientists are just beginning to study the relationship between attention spans and screen times, but one thing is certain: many researchers and education specialists advise parents to limit screen time
8、while they gain a fuller understanding of the effects of bright lights and electronic screens. 尽管科学家才开头初步讨论留意力持续时间与面对屏幕时间的关系，但是有一点可以确定：很多讨论者和训练专家在他们更清楚地知道强光与电子屏幕所产生的影响后都建议家长掌握孩子接触电子屏幕的时间。 Join a Team 参加团体活动 At least one study has shown that concentration and academic skills improve for students who
9、participate in team sports. It could be that being active is helpful in the same way that meditation works. Participating in a sport trains your brain to concentrate on specific tasks, and shut out thoughts that interfere with your performance. 有不止一项讨论显示参加体育活动的学生在留意力和学业技能上都有进步。很可能保持活泼与冥想起着同样有益的作用。参与
10、体育活动可以熬炼你的大脑，使其专注于某项活动，并屏蔽掉会影响你表现的想法。 Just Be Active 保持活泼 There are also studies that show any amount of physical activity can improve concentration. Simply walking for twenty minutes before reading a book may boost your ability to pay attention longer. This may be a result of relaxing your brain in
11、 preparation for the task at hand. 也有讨论说明肢体上的任何活动都会改善你的留意力。仅仅是阅读前步行20分钟也有可能让你的留意力集中更长时间。这个结果可能是由于大脑得到放松能为手边的任务做预备。 Practice Paying Attention 练习保持留意力 With practice, you can teach your mind a little discipline. One thing you should try to determine is what is really distracting you. Pick a passage to
12、read that you normally would not read (unless forced). It could be anything from a political report or an instruction manual. Start the stopwatch and begin reading. Try to concentrate, but stop yourself as soon as you feel your mind beginning to wander.Write down what it was that distracted you. Do this five times and analyze the results. Do you see a pattern? 通过练习，你可能让你的头脑学会“纪律”。你应当推断出究竟是什么使你分神。找一篇你寻常只有被强迫时才会看的文章，可以是政治报告、指导手册或者任何东西。按下秒表，开头阅读。试着集中留意力，一旦感到自己开头神游，立即停顿阅读，写下究竟是什么使你分神。这样反复5次并分析结果。你是不是已经看出什么端倪了？
