摘自：小e英語

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集中注意力的八大方法

摘自：小e英語

Make a List

We often have trouble paying attention to one thing because our brains want to drift off to think about something else.When you’re supposed to be writing your history paper，for example，your brain may want to start worrying about a math test that’s coming up.You should get into the habit of making a daily task list.Then prioritize1your 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.

制定計劃

我們常常很難專注于一件事，因為我們的大腦會神游到另一件事上。比如，有時你要寫歷史論文而你的大腦會開始擔(dān)心臨近的數(shù)學(xué)考試。你應(yīng)該養(yǎng)成制定每日計劃的習(xí)慣，然后再按照你喜歡的順序排出先后。通過寫下你該完成的所有事情，你會獲得一種能自我控制的感覺。

Meditate2

If you think about it，meditation might seem like the opposite of paying attention.One purpose of meditation is to clear the mind，the other is to find inward peace.This means that the act of meditating is actually the act of training the brain to avoid distractions3.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.

冥想

細細一想，冥想似乎與集中注意力背道而馳。冥想的一個目的是使大腦思維清晰，另一個目的則是尋求內(nèi)心的平靜。這就意味著冥想事實上是為了避免大腦的注意力被分散。但要記住，你不必成為一個冥想專家，也不必過度癡迷于冥想。只需要每天花上一點時間進行一個簡單的冥想練習(xí)。

Sleep More

Studies show that people who sleep fewer than eight hours a night for a long period of time have slower response systems and more difficulty recalling information.In fact，even minor restrictions in your sleep patterns can affect your study in a bad way.

睡眠充足

研究表明長期處于每晚睡眠時間少于8小時的人反應(yīng)較遲鈍，記憶力也會受損。實際上，即使是少睡一點點也能給你的學(xué)習(xí)帶來負面影響。

Eat Healthier Foods

Foods that are high in fat and sugar might give you a temporary4burst of energy，but that energy is soon followed by a crash.Once your body burns up the foods，you will start to feelsleepy.

健康飲食

高脂高糖的食物可能暫時會為你補充大量能量，但是這些能量會很快被消耗完。一旦你的身體消化了這些食物，你就會昏昏欲睡。

Reduce Screen Time

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 while they gain a fuller understanding of the effects of bright lights and electronic screens.

減少“屏幕時間”

盡管科學(xué)家才開始初步研究注意力持續(xù)時間與面對屏幕時間的關(guān)系，但是有一點可以確定：許多研究者和教育專家在他們更清楚地了解到強光與電子屏幕所產(chǎn)生的影響后都建議家長控制孩子接觸電子屏幕的時間。

Join a Team

At least one study has shown that concentration and learning skills improve for students who join in team sports.It could be that being active is helpful in the same way that meditation works.Joining in a sport trains your brain to concentrate on specific tasks，and shut out thoughts that interfere with your performance.

加入團體活動

有不止一項研究顯示參與團隊體育活動的學(xué)生在注意力和學(xué)習(xí)技能上都有進步。很可能保持活躍與冥想起著同樣有益的作用。參加體育活動可以鍛煉你的大腦，使其專注于某項活動，并屏蔽掉會影響你表現(xiàn)的想法。

Just Be Active

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 preparation for the task at hand.

保持活躍

也有研究表明任何程度的體力活動都會改善你的注意力。僅僅是閱讀前步行20分鐘也有可能讓你的注意力集中更長時間。這個結(jié)果可能是因為大腦得到放松，能為手邊的任務(wù)做準備。

Practice Paying Attention

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 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？

練習(xí)保持注意力

通過練習(xí)，你可能讓你的頭腦學(xué)會“紀律”。你應(yīng)該判斷出到底是什么使你分神。找一篇你平常只有被強迫時才會看的文章，可以是任何東西，像是政治報告或者指導(dǎo)手冊。按下秒表，開始閱讀。試著集中注意力，一旦感到自己開始神游，立刻停止閱讀，寫下到底是什么使你分神。這樣反復(fù)5次并分析結(jié)果。你是不是已經(jīng)看出什么端倪了？

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