增加注意力持續(xù)時(shí)間的方法

景一

你在讀書或聽課時(shí)，是否有注意力無(wú)法長(zhǎng)時(shí)間集中的問(wèn)題？有時(shí)，一些小訣竅可以增加你的注意力持續(xù)的時(shí)間，它們還可能幫你改善學(xué)習(xí)習(xí)慣。

Make a List

What does making a list have to do with concentrating？ Easy.

We often have trouble paying attention to one thing because our brain wants to drift off to think about something else. When youre supposed to be writing your history homework， for example， your brain may want to start to think about playing a game or worrying about a math test thats coming up.

You should get into the habit of making a daily task list， writing down all of the things you need to do （think about） in a particular day. Then prioritize1 your list， in the order that you prefer to tackle2 these tasks.

By writing down all the things you need to do （or think about）， you gain a sense of control of your day. You dont worry about whatever else you should be doing when you should be focusing on one particular task.

As simple as this exercise may sound， it is actually very effective in helping you to concentrate on one thing at a time.

列個(gè)清單

列清單和集中注意力有什么關(guān)系呢？這個(gè)簡(jiǎn)單。

我們常常很難專注于某一件事，因?yàn)槲覀兊拇竽X想走神去想別的事情。例如，當(dāng)你要寫歷史作業(yè)的時(shí)候，你的大腦可能會(huì)開始想玩游戲的事情或者擔(dān)心即將到來(lái)的數(shù)學(xué)考試。

你應(yīng)該養(yǎng)成每天做一份任務(wù)清單的習(xí)慣，把你在某一天需要做（想）的所有事情都寫下來(lái)。然后，按照你喜歡處理這些任務(wù)的順序，對(duì)您的清單進(jìn)行優(yōu)先級(jí)排序。

通過(guò)寫下你需要做（或思考）的所有事情，你獲得了對(duì)一天的控制感。當(dāng)你應(yīng)該專注于一個(gè)特定的任務(wù)時(shí)，你不必?fù)?dān)心你還應(yīng)該做別的什么。

盡管這個(gè)聽起來(lái)很簡(jiǎn)單，但實(shí)際上可以幫助你每次集中精力做一件事。

Sleep More

It seems logical that a lack of sleep affects our performance， but there is science that tells us exactly what it is that happens to our brains when we deprive3 ourselves of sleep.

Studies show that people who sleep fewer than eight hours a night for a prolonged4 period of time have slower response systems and more difficulty recalling information. In fact， even minor restrictions in your sleep patterns can affect your academic performance in a bad way.

That is bad news for teens， who like to stay up late to study the night before a test. There is sound science to indicate that you may be doing more harm than good by cramming5 the night before an exam.

And， if youre a teen when it comes to sleep， science also suggests that you should make it a habit to sleep longer hours than you normally do.

多睡一會(huì)兒

缺乏睡眠看起來(lái)會(huì)影響我們的表現(xiàn)，這是合乎邏輯的，但是科學(xué)會(huì)確切地告訴我們，當(dāng)我們剝奪了自己的睡眠時(shí)，大腦會(huì)發(fā)生什么。

研究表明，長(zhǎng)期每晚睡眠不足8小時(shí)的人反應(yīng)系統(tǒng)較慢，回憶信息的難度也更大。事實(shí)上，即使是睡眠模式中的微小限制也會(huì)對(duì)你的學(xué)習(xí)成績(jī)產(chǎn)生不良影響。

這對(duì)喜歡在考試前一晚熬夜學(xué)習(xí)的青少年來(lái)說(shuō)是個(gè)壞消息。有可靠的科學(xué)（研究）表明，考試前一天晚上死記硬背可能弊大于利。

而且，當(dāng)談到睡眠時(shí)，如果你是一名青少年，科學(xué)也建議你應(yīng)該養(yǎng)成睡得比平時(shí)更長(zhǎng)的習(xí)慣。

Reduce Screen Time

This may be the most unpopular suggestion of all time among young people， but the science is clear. Screen time—or time spent looking at cell phones， televisions， computer screens， and game consoles6， has a clear impact on the attention span.

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.

縮短屏幕時(shí)間

這可能是一直在年輕人中最不受歡迎的建議，但在科學(xué)上是明確的。屏幕時(shí)間——或者說(shuō)花在看手機(jī)、電視、電腦屏幕和游戲機(jī)上的時(shí)間，對(duì)注意力的持續(xù)時(shí)間有著明顯的影響。

科學(xué)家們剛開始研究注意力的持續(xù)時(shí)間和屏幕時(shí)間之間的關(guān)系，但有一件事是肯定的：許多研究人員和教育專家建議家長(zhǎng)限制屏幕時(shí)間，同時(shí)他們對(duì)強(qiáng)光和電子屏幕的影響有了更全面的了解。

Just Be Active

There are also studies showing that any amount of physical activity can improve concentration. Participating in a sport trains your brain to concentrate on specific tasks， and shut out thoughts that interfere with your performance.

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.

運(yùn)動(dòng)起來(lái)

也有研究表明，任何運(yùn)動(dòng)量的體育活動(dòng)都可以提高注意力。參加運(yùn)動(dòng)能訓(xùn)練大腦專注于特定的任務(wù)，并排除干擾你表現(xiàn)的想法。

只需在看書前步行20分鐘，就能提高你的注意力。這可能是你放松了大腦為手頭的任務(wù)做準(zhǔn)備的結(jié)果。

Notes

1. prioritize? vt. 給……排出優(yōu)先級(jí);優(yōu)先處理或考慮

2. tackle? vt. 處理

3. deprive? ?vt. 使喪失，剝奪

4. prolonged? ?adj. 延長(zhǎng)的;拖延的;持續(xù)很久的

5. cram? v. 填滿;死記硬背;猛吃

6. console? n. 控制臺(tái);操縱臺(tái)