新一年如何做到拋開雜念,集中注意力呢?
"The enemy to our attention spans is multitasking," Parr says. One way to avoid it is to break down individual tasks at work or even errands you want to accomplish on the weekend. Use an app like Wunderlist to specify steps that you'll need to take to accomplish the goal at hand and list goal start and end times for each.
“注意力集中的敵人就是多項任務，”帕爾說道。避免注意力不集中的方法之一就是將週末你想完成的工作任務和差事分成一個個的小任務。可以使用Wunderlist這類的應用來具體化每一步驟，以完成手邊的目標，並制定開始目標時間和結束目標時間。Parr suggests using something called the Pomodoro Technique (yes, Pomodoro, like the sauce) when you have a task to get done. The technique, created by consultant Francesco Cirillo, essentially says that you should delineate small chunks of time — 10, 20, 30 minutes — to each item on your to-do list.
帕爾建議當你需要完成任務時，可採用番茄工作法（是的，番茄，就是番茄醬的那個番茄）。這一方法由技術顧問弗朗西斯科•西里洛創立，主要指你應該爲自己的每個任務設定一些比較短的時間段——10分鐘、20分鐘或30分鐘。
Use your phone's timer app to stick to the limit. Within that time, only focus on that task alone. To help avoid distractions during those time frames, go to your phone's settings and toggle off notifications for any apps that aren't absolutely essential. Some good ones to include would be Facebook, Snapchat, (Tinder, perhaps?), even mail — anything that you're used to checking as soon as a notification pops up.
使用手機上的定時軟件堅持在限定時間內完成任務。在規定時間內，只專注這一任務。想要在這些時間框架中放棄雜念，那就進入手機設置，關閉所有不重要應用的提醒。比如應關掉臉書、閱後即焚、（也許再關掉Tinder？）、甚至還可關掉郵件提醒——只要彈出通知你就會查看的應用都應該暫時關閉。
And unless you're worried that there might be an emergency or you're expecting a text from you boss, it's a smart idea to turn off pings for iMessage, too.
除非你擔心可能會發生緊急情況，或者你在等着上司給你發短信，否則關掉iMessage也是一個明智的選擇。If you don't want to deal with switching on and off notifications for individual apps, try an app blocker. Ones like Freedom and SelfControl let you choose start and end times during which the app will block access to your social media accounts. These apps can't block incoming texts or calls, though, so you'll have to resist those (or turn off notifications) on your own. Games aren't the answer, but if you have free time in line at Starbucks or on the subway, ones geared towards improving attention can help. Try out Lumosity or Elevate, both of which offer "brain workouts" that train your brain to focus on one task at a time.
如果你不想一個個的開啓和關閉軟件應用，那就試試看阻止應用程序。像Freedom和SelfControl這些軟件能夠讓你選擇在工作的起止時間段內屏蔽哪些社交媒體賬戶。雖然這些應用無法屏蔽短信或來電，但是你必須要自己拒絕（或關閉通知）。遊戲並不是問題的解決方法，但如果你在星巴克排隊或坐地鐵的時候有自由時間，那麼那些旨在提高注意力的遊戲會有所幫助。可以試試Lumosity或Elevate，這兩款遊戲都能“鍛鍊大腦”，能訓練大腦一次只專注一件事。If you can take note of when your attention starts wandering, you'll be one step closer to regaining focus. And when all else fails, take a break, do something else, and then come back to what you were doing before.
如果你能記錄下注意力不那麼集中的時刻，那麼你就在重新集中注意力的道路上又前進了一步。如果這些做法都未能成功，那就停下來休息一會，做些其它的事情，之後再重新做就行了。
