提升专注力的十个技巧10 Simple Tips to Boost Your Focus

Our modern world of constant connection and instant gratification has, in many ways, expanded the reach of our communication and broadened the scope of our accomplishments. But it has also done a number on our ability to pay attention, which in turn can harm our day-to-day productivity and leave us feeling stressed and discouraged. Focus is crucial to better decision-making, stronger understanding, and accomplishing tasks quickly, efficiently, and correctly. Fortunately, despite all the external stimuli, much of our ability to focus is actually well within our control.

现代社会时刻保持连接、追求即时满足，在很多方面拓展了我们的沟通范围，也扩大了我们的成就边界。但这也严重损害了我们的专注力，进而影响日常工作效率，让我们感到焦虑和挫败。专注力对做出更优决策、加深理解、快速高效且准确地完成任务至关重要。幸运的是，即便外界干扰不断，我们的专注力很大程度上仍由自己掌控。

1.Set Your Goals One of the main reasons we get distracted is because we have too much to do – and everything feels urgent. In order to focus properly, you need to set your priorities. What really matters to you in this moment? Write it out so it’s plain in front of your face and nothing is forgotten. Just the act of putting it to paper might help ease your mind into a better state of concentration. Having a goal gives us a place to direct our nervous energy. Order your tasks by urgency, then try not to let yourself focus on anything more than the task at hand. 1.设定目标 我们分心的主要原因之一，是要做的事太多，而且每件事都感觉很紧急。想要专注，你必须分清主次。此刻对你来说真正重要的是什么？把它写下来，清晰摆在眼前，就不会遗漏。仅仅是写下来这个动作，就能帮你平复心绪，进入更好的专注状态。有了目标，我们才能把紧绷的精力集中到一处。按紧急程度给任务排序，然后只专注于手头这一件事。

2.Change Up Your Diet

If you’re finding yourself consistently “all over the place,” take stock of your nutrition. There might be some ways you can improve. Foods with too much sugar, processed foods, or anything overly greasy can have a negative impact on your cognitive function. Try replacing them with berries, spinach or other leafy greens, fatty fish, lean proteins, and eggs. It’s meant to ward off cognitive decline, and includes all of the above, plus olive oil, whole grains, beans, and omega-3 foods.

2.调整饮食

如果你总是心神不宁，不妨审视一下自己的饮食。或许你可以从饮食上做出改善。高糖食物、加工食品、油腻食物都会损害认知功能。试着用浆果、菠菜等绿叶蔬菜、深海肥鱼、优质瘦肉蛋白和鸡蛋替代。这种饮食旨在预防认知衰退，除上述食物外，还包括橄榄油、全谷物、豆类和富含 Omega-3 的食物。

3.Get Enough Exercise There’s another way you can use that mind-body connection to your benefit: exercise. Research has shown that consistent physical activity not only helps your heart health, strength, mobility, and emotional well-being, but it also increases blood flow to the brain, which improves your concentration and memory. That lively, refreshed feeling you feel after a workout isn’t a coincidence – it’s your body and mind reaping the benefits of your hard work. Most adults should aim for at least 150 minutes of moderate physical activity per week. 3.坚持运动 利用身心联结提升专注力的另一个方法：运动。研究表明，规律运动不仅有益心脏健康、增强力量、提升灵活性、改善情绪，还能增加脑部供血，提升专注力和记忆力。运动后神清气爽的感觉并非偶然，这是身心从运动中获得的回馈。大多数人每周应至少进行150分钟中等强度运动。

4.Embrace Sleep

Sleep is the crucial time when our brain recharges. It’s when our mind sorts information and creates memories, and when all our bodily systems – mental and otherwise – do what they need to rest and reset for the next day. Researchers have linked lack of sleep to poor memory and reduced concentration. When you are well-rested, you are more likely to operate at “peak performance.” So, don’t think of sleep as the enemy of productivity. It’s actually one of productivity’s fiercest allies!

4.重视睡眠

睡眠是大脑充电的关键时期。睡眠时，大脑整理信息、形成记忆，身体所有系统——包括心理和生理——都在休息和重置，为第二天做准备。研究发现，睡眠不足会导致记忆力下降、专注力降低。休息充足时，你更有可能达到最佳状态。所以，别把睡眠视为效率的敌人。它其实是效率最强大的盟友！

5.Practice Mindfulness

When we’re struggling to focus, often what is happening is that we are getting distracted by our anxieties about the future, stress about everything else we have to do, and regret about the past. In other words, we are not staying present in the current moment. By practicing mindfulness, you can train yourself to stay in the here and now – no matter what. Daily meditation can help you center your mind, and will teach you how to acknowledge and release the intrusive thoughts that can distract you from the task at hand. Journaling is another way to help you process distracting emotions and organize your thoughts on paper, freeing up your brain.

5.练习正念

我们难以专注时，往往是被对未来的焦虑、待办事项的压力、对过去的遗憾所干扰。换句话说，我们没有活在当下。练习正念，能让你无论如何都专注于当下。每日冥想能帮你集中心神，学会接纳并驱散干扰手头工作的杂念。写日记也是好方法，帮你梳理纷杂情绪，把想法写在纸上，解放大脑。

6.Eliminate Distractions

Not all our distractions come from within. The world around us is constantly screaming for our attention. Do your best to eliminate whatever distractions you can control, or at least significantly limit them. Reduce visual clutter and create a workspace that is conducive to concentration. Organize loose papers, recycling whatever is unnecessary and sorting the essentials into folders. Put pens, clips, and other small items into cups or drawers. Put dirty dishes into the sink or dishwasher, and fold and put away laundry as soon as its done.

6.消除干扰

并非所有干扰都来自内心，周遭世界总在抢夺我们的注意力。尽力消除或大幅减少可控干扰。整理零散文件，回收无用资料，重要文件分类归档。钢笔、回形针等小物件收纳进杯子或抽屉。脏碗碟及时清洗，衣物晾干后立即折叠收纳。

7.Do Not Multitask

While it can be tempting to try to accomplish several tasks at the same time, especially the more mundane ones, don’t do it. Multitasking is the antithesis of focus. That’s because true multitasking doesn’t even exist! Our brains are only designed to do one thing at a time. So, when you are “multitasking,” you are actually just rapidly switching back and forth between tasks. This can lead to exhaustion, confusion, and inefficiency. You’re much better off doing one thing at a time, and doing it well.

7.不要同时处理多项任务

虽然同时做几件事很诱人，尤其是琐碎小事，但千万别这么做。一心多用是专注的天敌。因为真正的一心多用根本不存在！人类大脑一次只能处理一件事。所谓”一心多用”，只是在任务间快速切换。这会导致疲惫、混乱和低效。一次只做一件事，并且把它做好，效果会好得多。

8.Use Time Blocking

Research shows that bursts of focused work followed by periods of rest can be beneficial to productivity. These techniques, known as “time blocking,” allow you opportunities to rest, which boosts your stamina for the long haul, and gives your brain an occasional change-up to keep it from getting bored. One is the Pomodoro technique, wherein you set a time for 25 minutes, work on one task for the full time, rest for 5 minutes, then repeat again three or four more times. After the fourth block, you can take a longer break, then start again.

8.时间块管理法

研究表明，高强度专注工作搭配短暂休息，能提升效率。这种方法被称为”时间块管理法”，能让你获得休息，提升长期专注耐力，也能让大脑偶尔换节奏，避免枯燥。一是番茄工作法：设定25分钟，全程专注一件事，休息5分钟，重复3-4轮。第四轮后进行长时间休息，再重新开始。

9.Play Brain Games

Just as your brain needs a break sometimes to avoid total burnout, it also needs an opportunity to play! Seeking out brain games can give you not only a nice hit of fun, but it can also train your brain for better concentration, focus, and retention. It’s like a workout for your mind! Games like crosswords, word searches, and sudoku have all been shown to boost your memory, vocabulary, and concentration. Chess is another great way to exercise your critical thinking and problem-solving skills.

9.玩脑力游戏

大脑有时需要休息避免过度疲劳，也需要机会“玩耍”！玩脑力游戏不仅能带来乐趣，还能锻炼大脑，提升专注度和记忆力。这就像是大脑的健身训练！填字游戏、找词游戏、数独都能提升记忆力、词汇量和专注力。国际象棋能锻炼批判性思维和解决问题的能力。

10.Take a Break适当休息

As we mentioned, short breaks can give you the stamina to focus for longer periods of time.

正如之前所说，短暂休息能让你更持久地专注。

If it’s too hard to take a break naturally, make short periods of rest and relaxation part of your schedule until it becomes second nature.

如果很难主动休息，就把短暂放松纳入日程，直到成为习惯。

But if you’re still really struggling with concentration, you might be experiencing burnout.

如果依然难以集中注意力，你可能已经过度疲劳。

That means a longer period of rest is necessary to truly recover.

这时候需要更长时间的休息才能真正恢复。

Spend quality time with loved ones. Pursue your hobbies.

陪伴家人朋友，培养兴趣爱好。

Give your brain something new and exciting to focus on.

让大脑关注新鲜有趣的事物。