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提高注意力

时间:2011-02-05 13:29:31  来源:  作者:

如何提高注意力是我们今天文章的主题。任何时间管理的关键之一就是你一天中集中注意力的能力。你有没有经历过这样的日子,感觉自己很混乱,自己晃来晃去却什么都没有完成?
Poor concentration is one common reason for a scattered mind-set. If your mind isn’t as strong and alert as it could be, you won’t be able to focus clearly for extended periods of time. Mental exercises can help because they strengthen your ability to concentrate, and will improve your focus over time.
分散型思维模式的主要原因,就是无法集中注意力。如果你的思维没有它应有的那样强大和警觉,很明显你就无法长时间集中注意力。思维训练之所以对你有所帮助,是因为它们会加强你注意的能力,而且还会慢慢地改善你的注意力。
Here are 3 good exercises that can help you create a strong, clear focus and of course these are answer to your question how to improve concentration:
下面的3个训练可以帮你拥有一个强有力的,清晰的注意力。当然,这也是如何改善注意力的方法。
1)Strengthen concentration. Twice a day, practice holding a specific object in mind steadily for 5 to 10 minutes. The item should have some detail that you can imagine, but it should also be simple to “see” it in your mind. Some good examples: an apple, a pencil, the face of your child or pet, your house as it looks from the outside, and so on. Choose something you won’t have trouble picturing, but something that requires you to focus in order to see it clearly. Call up a strong mental image of it, and then try to keep your focus on the object for a full 5 or 10 minutes without losing your focus.

1)加强注意力。在脑子里想象一个东西,保持5到10分钟,每天做两次。这个东西应当由一两个细节可供你想象,而且这个细节在你的脑袋里也应该比较容易“看”到。一些好的例子:苹果,铅笔,你孩子或者宠物的脸,你房子的外观,等等。选一些你可以在脑袋里画出来的,但同时又需要你集中注意力才可以把它看清楚的东西。在脑子里好好把它想象出来,然后尝试把注意力集中在上面5至10分钟,而且不走神。

This is hard to do at the beginning because your mind is probably untrained. Random thoughts and pictures may keep popping in and you’ll have to keep pulling your attention back to the object again. Don’t let this stop you! Remember, the only reason you struggle with this is because you don’t have a strong ability to focus yet. As you keep working at it daily, you’ll notice that you find it easier and easier to concentrate. The stronger your ability to concentrate during your focus sessions, the more you’ll notice you’re not having trouble concentrating at other times either. Could this be the first major step in how to improve concentration?
这在刚开始的时候很难,因为你的大脑很可能没有经过训练。随机的想法和图片持续的进入你的大脑,你需要把你的注意力拉回来,重新放到那个东西上去。别让这阻止你!记住,你之所以会分心,是因为你还没有强大的集中注意力的能力。如果你每天都进行练习,你会发现集中注意力越来越容易。你练习时集中注意力越强,你会发现你在其它时候集中注意也会变得越强。这算是改善注意力的第一个主要步骤吧。
2)Empty your mind. Another focus-killer is a head full of scattered thoughts. You know those days when you’ve got a million things going on and you’re trying to remember them all at once and you keep forgetting things anyway? Emptying your mind can do wonders for scattered thoughts! Before you do this exercise, first make a list of everything you can think of that you need to remember. This will help you feel more comfortable about releasing your scattered thoughts.
2)清空你的大脑。另外一个注意力杀手就是满脑子乱飞的思绪。你知道那些日子,你身边发生着成千上万的事情,你想一次把它们全记着,可你却总是遗忘?清空你的大脑可以让这些乱飞的思绪发生奇迹!在你做这项训练之前,做一个列表,里面写上所有那些你能想起来需要记住的东西。这样可以帮你更加轻松地释放这些思绪。
Then, set aside 5 or 10 minutes to focus on quieting your thoughts. Though this exercise is called “empty your mind,” you really can’t completely empty your mind of thoughts. Your thoughts will keep on flowing through your mind the whole time. However, you can detach and simply let them pass by. You become an observer of sorts, watching your thoughts flow by. You’re aware that you’re having thoughts, but you don’t latch on to them and start actively “thinking” about them. You simply sit in a space of peace and being while your thoughts flow calmly past. This experience is hard to describe, but once you master it you’ll have discovered a powerful technique for releasing stress and improving your focus in a very short period of time! How to improve concentration tips might be easy at first sight, but they are much more difficult to do.
然后,定5至10分钟来让你的思绪平静下来。尽管这项练习称作“清空你的大脑”,整个过程中你的各种想法还是会穿过你的大脑。然而,你可以从中将自己分离,然后让它们经过。你差不多成为了一个观察者,看着你的思绪飘过。你意识到你在想东西,但你并没有跟着它们走,而是开始“思考”它们。你坐在一个平静的地方,看着你的思绪轻轻地飘过。这种感觉很难描述,但一旦你掌握了它,你就会发现一种强大的解压工具,而且在很短的时间内就可以改善你的注意力。改善注意力的方法乍一看很容易,但是做起来确实非常难。

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