精力不集中?是时候拯救你的注意力了!

发布时间: 2016-12-07 09:30   来源: 北外网院
关键词: 集中注意 技巧建议 北外网院 北外网课 英语在职研

记得互联网刚开始普及的时候,人们喜欢把上网叫“冲浪”。

在可以查到的资料里,这个如今看来土土的说法,最早是被互联网分享协议 Gopher 的发明者 Mark McCahill 提出来的。1992 年 2 月,Mark McCahill 曾经在 Usenet 讨论组 alt.gopherView 里面说过这样一段话:“只要找到电话线,就可以通过 gopher 上网冲浪。”(surfing the internet with gopher from anywhere that you can find a phone jack.)而Mark McCahill 使用“冲浪”这个词是因为海边冲浪(windsurfing)是他最喜欢的运动项目。(信息自知乎)

 

也就是说,在我们还没对网页的开关习惯性无感的时候,上网意味着集中精力,快速跳转,在信息流之间有目的地各取所需。

随着多屏时代的到来,信息加速更迭,人们接收、消化知识的速度也随之升级,1.0、2.0……然而,人的脑容量是有限的,当每天眼球转动的次数,鼠标点击的频率超过正常值,记忆力减退,注意力无法集中这类副作用就显现出来。

那么,如何才能快速有效地将注意力集中到我们需要的地方呢?

下面这些方法或许值得尝试。

1. Get Rid of Obvious Distractions

将明显的干扰物排除。

It's not smart to study with your cell phone on, even if it's set to vibrate.

学习的时候携带手机并不明智,即使你将它设成震动。

As soon as you get a text, you're going to look. You're human, after all! But remember, you can't focus on studying if you're chatting with someone else, too, so the cell phone should be off limits.

你一收到短信,就开始打开手机看了,毕竟你也是个普通人。但你要记住,如果你和别人聊天,就不能把注意力放在学习上了,所以应该限制使用手机。

Turn off the computer, too (unless you're prepping on it) and any music with vocals. Study music should be lyric-free! Post a sign on your door for people to stay away. If you have kids, find a babysitter for an hour. If you have roommates, head out of the house to the least popular spot in the library or another good study spot. For that one study session, make yourself inaccessible to people and other external study distractions, so you don't lose focus when someone wants to chat.

关上电脑(除非你正在使用)和音乐。学习的时候听音乐可一点都不抒情哦!在你的门上贴上一个标志,让旁人都回避。如果你有小孩,就让一个保姆照顾他一小时。如果你的室友也在,就离开房间,去图书馆找一个人少的地方,有其他好的学习地点也行。在学习的过程中,使你自己与其他人以及一些外界干扰学习的事物隔开,这样你就不会受到别人聊天的干扰了。

2. Anticipate Your Physical Needs

预测你的生理需要

If you're studying intently, you're going to get thirsty.

如果你在专心致志地学习,可能就会口渴。

Grab a beverage before you open the book. You may even need a power snack while you're working, so grab some brain food, too. Use the bathroom, put on comfortable clothes (but not too cozy), set the air/heat to best suit you. If you anticipate your physical needs before you start studying, you'll be less likely to need to get out of your seat and lose the focus you worked hard to gain.

在看书之前准备好饮料。在工作的时候,你甚至需要点“能量零食”,所以你也可以准备一些健脑食物。上个洗手间,穿上舒适的衣服(但也不用太舒适了),将冷气或暖气调到最适宜的温度。如果在学习之前,你已经解决了生理上的需求,就不太可能会离开座位,分散学习的注意力了。

3. Choose an Appropriate Time

选择恰当的时间

If you're a morning person, choose the a.m. for your study session; if you're a night owl, choose the evening. You know yourself better than anyone else, so choose the time when you're at the height of your brain power and the least tired. It'll be much more difficult to focus if you're battling fatigue, too.

如果你是“早起鸟”,就选择上午学习。如果你是个“猫头鹰”,就选择晚上学习。你比任何人都了解你自己,所以你要选择一个大脑最活跃、精力最充沛的时间段。如果你一直在和疲劳抗争的话,就很难集中注意力了。

4. Answer Your Internal Questions

回答你内心的问题

Sometimes the distractions aren't coming from the external – they're invading from within! We've all sat down to study at some point and had worries and other internal distractions invade our brains. "When is she going to call me? When am I going to get a raise?"

有时候使你分心的事物不是来自于外界,而是源于内心!我们坐下来学习,就会有一些担忧和其他内部的干扰因素侵入我们的大脑。“她什么时候给我打电话?我什么时候才能加薪?”

When these distracting questions invade, accept them, then push them aside with a logical answer:

当这些干扰性的问题侵入时,接受它们,然后用充满逻辑的回答将它们抛到一边。

It seems silly, but if you answer your own internal questions, you'll focus your mind back where you want it to go. If necessary, write the the worry down, solve it in a simplistic manner and move on.

这听起来很傻,但如果你回答了自己心中的问题,就会重新将注意力集中到你想的事情上。如果有必要的话,将这些苦恼都写下来,用简单的方法解决它,然后回到学习上。

5. Get Rid of the Negativity

克服消极思想。

It's impossible to focus on studying if you have all sorts of negative ideas about studying. If you're one of those people who say, "I hate studying!" or "I'm too upset/tired/sick/whatever to study, then you must learn how to flip those negative statements into positive ones, so you don't automatically shut down when you open up your notes. It's amazing how quickly studying can become an awful burden with just a poor frame of mind.

如果你对学习有很多消极思想,就不可能把注意力集中在学习上。如果你是那种会说“我讨厌学习”或“太郁闷/疲劳/不舒服/其他而不想学了”的人,那么你就要学习怎样把这些消极的思想变为积极的思想,这样你打开笔记本后就不会半途而废了。如果带着这样差的心态来学习,学习就会变成可怕的负担。

How to Focus Tips:

集中注意力的建议

1. Don't be afraid to ask for a little quiet if you're studying in a public place.

如果你在一个公共场所学习,不要害怕找一个安静的地方。

2. Use a good pen like the Pilot Dr. Grip. Sometimes a leaky or uncomfortable pen can undermine your study session.

用一支质量好的笔。有时候一支漏水或不舒适的笔会影响你的学习。

3. Wear comfortable, not cozy clothes. Your mind will associate relaxing with sweatpants or PJ's. Choose something you'd wear to school or a movie.

穿上舒适的衣服,而不是过于舒服的衣服。如果穿上宽松的长运动裤或睡衣,你的思维就会涣散。穿上你去学校或电影院的衣服就可以了。

4. Tell yourself something positive in case you get distracted despite following the steps above: "I know I lost focus, but I'm going to try again and make sure I'm successful this time." Positive encouragement goes a long way even if it's coming from you.

为了预防你被上面提到的一些事分心,告诉自己一些积极的事。我知道自己没有集中注意力,但我会再试一次,确保这次能够成功。

5. Drink your favorite beverage while studying as a reward for your ability to stay focused. Keep it non-alcoholic!

学习的时候,喝你最喜欢的饮料作为注意力集中的奖励。但不要喝含酒精的饮料!

 

 

 

 

 

 

 

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