英語故事:小方法,幫助你集中精力
【英文原文】
Learning to improve your focus throughout the day can be a little difficult, only because we are talking about 18 to 24 hours, depending on the number of hours you sleep. However, if we break down your day into manageable time frames, it would make it much more easier to learn to improve your focus.
Focus, or concentration, is a skill that can be taught, so there are some exercises you can do to improve your focus. Start with easy exercises like staring at a picture on the wall for a few minutes without moving or talking to anyone. Once you learn how to block out your surroundings, your focus will improve.
Many athletes require intense focus in their training and games. It isn’t enough to just practice your shots because when game time comes, the stress and tension can make on miss a shot. This is when focus comes into play.
Other mind exercises you can do is internalizing. This is when you picture yourself in a desired situation, and then you work around your picture. Actors do this a lot to block out laughter, noise, or other distractions. An example of this would be to imagine yourself in a potentially stressful situation, like a singer in a concert. Try to play out the scene in your mind what you would do if different scenarios were to happen. This can actually be a lot of fun, and you learn how to improve your focus by concentrating on one thing only.
If this sounds a little strange to you, you could try another strategy. Why not make lists. Make a list for the things you need to accomplish for the morning, another for the afternoon, and finally, another list for the evening. Study your lists carefully and see where you can move things around.
For instance, if you have a dinner to arrange that evening, don’t bunch up everything in the afternoon, right before the guests arrive. Divide your chores and errands between morning and afternoon, and give yourself an hour or two to relax before the guests arrive. Planning helps you focus. It will also not stress you out.
Another way to improve your focus is to take breaks. If children have recess and lunch as their breaks, adults should also allow themselves the privilege of stopping for a drink or a 30 minute sitcom on TV. Of course, if you are working in an office, you are allowed coffee breaks. Use this time wisely. Don’t spend it with your co-workers beside the coffee machine talking about problems in the office. Doing this would actually stress you and get you to lose focus on the things that need to be done. Your breaks should be as quiet as possible. Read a book, take a walk, or visit a daycare. Go and do anything that will give your brain a rest.
The reason why we lose focus so easily is because we have too much on our minds. Of course, it could also be because you are bored with nothing to do. An good balance between a too relaxed brain and an overly active brain are both undesirable situations to be in. Find your capacity to work, and try not to veer away to far from it on a daily basis. Improving your focus also mean knowing what you can do and being confident about doing it well.
【中文譯文】
保持一整天專心致志或許是有些困難的。除去你的睡眠時間，那意味着在18到24小時內專心致志。但是，如果將你的一天分解爲幾個時間段，我們就可以使你更好的集中注意力。
集中注意力，是一種可學習的技能，所以針對它，你可以進行很多練習。讓我們從簡單的練習開始，例如盯住牆上的一幅畫幾分鐘，不動也不說話。一旦你學會了怎樣屏蔽周圍環境，你的注意力就獲得了進步。運動員在訓練和比賽時，需要高度集中精力。僅僅訓練擊球是不夠的，壓力與緊張會造成不必要的失誤。
情景模擬，是你能做另一種練習，即想象你在需要的環境中，徜徉在其中。 藝人們常常這樣做，以屏蔽嘲笑者，噪音，和其他干擾。 例如，想象在一個有壓力的環境中，你是在歌劇院舞臺上的歌手，試着在你的意識裏使歌劇一幕幕的進行。這當然會很有意思，你可以學習如何專注於一件事情。
當然，如果上面的方法聽起來有點奇怪，你可以試試另外的策略。做一個列表，列出你早上需要做的，下午需要做的，以及晚上需要做的。然後研究你的列表，看看怎樣實現它。
譬如，你有一個晚宴，下午就不要忙個不停。除了必要的工作，在客人到達之前，給自己一兩個小時。計劃可以幫助你集中注意力，減輕你的壓力。
另一種改善你的注意力的方法是：停下來，休息。孩子用午餐作爲他們的休息，成年人也應該允許自己來點飲料，或看30分鐘的電視劇。當然，如果在辦公室工作，你可以喝點咖啡。明智地利用這段時間。不要和你的同事在咖啡機旁討論工作問題。這樣做實際上使你更緊張，無法集中於工作重點。休息應儘可能平靜，讀書，散步，或到休息室。去做任何使大腦休息的事情。
我們之所以如此容易分散精力，是因爲有太多的事在腦海之中。當然，也可能是因爲你什麼也沒有做。過於放鬆的大腦和大腦過度活躍都是不利的。根據你的工作能力，儘量不要做過於超出能力的事情。提高你的專注能力當然也意味着知道你可以做什麼，及充滿信心的完成它。
