国产一级a片免费看高清,亚洲熟女中文字幕在线视频,黄三级高清在线播放,免费黄色视频在线看

現(xiàn)在的人被太多事務(wù)糾纏，導(dǎo)致大腦像在迷霧中一樣，思維遲緩、不能清晰地思考問題，注意力也難以集中，記憶力也逐漸減退。甚至出現(xiàn)錯(cuò)誤、拖延或者干脆無法完成任務(wù)。腦霧還可能因睡眠不足、身體虛弱以及腦部損傷等原因而發(fā)生。如果你感到長時(shí)間的頭腦不清晰和注意力不集中，應(yīng)該尋求醫(yī)生的幫助，以了解這些癥狀背后的原因，并進(jìn)行適當(dāng)?shù)闹委煛Ｍ瑫r(shí)，「良好的生活方式」，例如適當(dāng)?shù)男菹?、飲食、運(yùn)動(dòng)和壓力管理等，可以幫助減輕腦霧的癥狀。那么，日常生活中，我們該如何提高大腦清晰度呢？

A common meme online says, “My brain is like an internet browser. I have 19 tabs open, 3 are frozen, and I have no idea where the music is coming from!” Sound familiar? 

網(wǎng)上常見的一個(gè)梗：“我的大腦就好像是個(gè)瀏覽器，開著19個(gè)網(wǎng)頁，其中3個(gè)網(wǎng)頁沒有響應(yīng)，還有這音樂到底TMD哪來的！” 聽起來耳熟嗎？

With so many things to do and think about these days, you may well find yourself lost in brain fog, and wondering what to do about it. Returning to a state of mental clarity can take time. But utilizing some strategies for reducing stress and reorganizing your thinking may help. Here are 7 habits that may help boost your mental clarity. 

現(xiàn)如今的人要做的事和要考慮的事太多，很容易就陷入腦霧之中，不知所措。我們需要花費(fèi)些許時(shí)間才能恢復(fù)到大腦清晰的狀態(tài)。但運(yùn)用一些減輕壓力和重新組織思維的策略可能會(huì)有所幫助。以下是七個(gè)有助于提升你大腦清晰度的習(xí)慣。

Habit #1 Clear Your Mind 

一、理清思緒

One habit you might want to do on a regular basis is a little mental house cleaning. When you clear your mind, you can remove unnecessary items that are clogging the system and make more room for an uncluttered way of thinking. For example, take out the garbage. 

也許你想定期進(jìn)行的一個(gè)習(xí)慣是：簡單清理思緒。當(dāng)你理清思緒時(shí)，你會(huì)清除掉那些堵塞大腦系統(tǒng)運(yùn)轉(zhuǎn)的不必要的東西，并為清晰的思考騰出更多空間。比如，清理大腦垃圾。

But how do you do that with thoughts? 

那么如何理清大腦垃圾呢？

One way is to do what is known as a “brain dump.” Having a habit of writing in a journal can be helpful to pour out all of the extra thoughts and emotions that don’t need to be in the forefront of your thinking. Spend some time each day emptying your head by writing it down. Let your mind and thoughts flow and cleanse your brain. Go from having your mind full, to becoming “mindful”, by purging what you don’t need, and retaining those things that you do want to focus on. 

一種可行方法是，進(jìn)行所謂的“大腦倒垃圾”。養(yǎng)成寫日記的習(xí)慣，可能有助于將大腦前沿所有不必要的額外思緒和情緒傾吐出來。每天花一些時(shí)間寫下思緒，給你的大腦倒垃圾。讓你的思緒自由流動(dòng)，凈化你的大腦。讓大腦從思緒過載狀態(tài)進(jìn)入到“專注”狀態(tài)，需要你清除不需要的垃圾，留下你想要專注的事物。

Another way to clear your mind is by using a calendar to write down important dates and appointments. By posting them in a way that can be tracked and reviewed often, you don’t have to try to remember everything. If your dentist appointment isn’t for two more weeks, you don’t have to remind yourself every day about it. Check your calendar to stay on top of what’s coming up, but let your mind be free to think of daily tasks in the meantime. 

另一種理清思緒的方法是：使用日歷記錄重要的日期和約定。將日程張貼在你可以經(jīng)常追蹤和查看的地方，你就不必費(fèi)力記住所有事情。如果你離與牙醫(yī)的約定日期還有兩周，你就不必每天提醒自己去看牙醫(yī)。通過查看你的日程，使你清楚知道即將要做什么，同時(shí)又能讓你的大腦有空去思考日常任務(wù)。

Habit #2 Take Regular Breaks 

二、定期休息

Your brain gets worn out after several hours of repetitive activity. So give it a rest. By taking regular breaks throughout the day, you create space in your mind. If you are constantly receiving input, eventually you’ll run out of room. Your brain is like a receiving dock with ships pouring in every day with more cargo. If you don’t reroute the cargo to another bay, or ship it out to its next destination, pretty soon the ships will have no place to unload. Stop allowing new ships into your harbor until the cargo from the last group has been processed. Your harbor also needs to shut down at night so your workers can get some rest. 

連續(xù)幾個(gè)小時(shí)的重復(fù)活動(dòng)會(huì)讓你的大腦疲憊不堪，所以讓大腦休息一下吧。每天定期休息，你的大腦將從容不迫。如果你接連不斷接收輸入，最終你的腦袋會(huì)塞得滿滿當(dāng)當(dāng)。你的大腦就像一個(gè)裝滿貨物的港口，每天都有船只卸下貨物。如果你不將貨物重新分配到另一個(gè)區(qū)域，或?qū)⑵浒l(fā)往下一個(gè)目的地，很快這些船只將無處可卸貨。在上一批貨物沒有處理完之前，不要讓新的船只進(jìn)入你的港口。在夜晚時(shí)關(guān)閉你的港口，以便你的工人能休息片刻。

Make sure you are getting plenty of sleep to refresh your brain for the next day. When you sleep, your brain’s waste clearance system cleans up your central nervous system and toxic byproducts from the day’s buildup. Sleep contributes to organizing your memories, improves problem solving skills and concentration. Basically, your brain is getting you ready for the next day. Without good sleep, you may find yourself lethargic, more confused and irritable. Get plenty of sleep and take regular breaks throughout the day to promote your brain’s ability to do its job at peak performance. 

保證充足的睡眠，以讓你的大腦在第二天能恢復(fù)精力。當(dāng)你睡覺時(shí)，大腦的廢物清理系統(tǒng)會(huì)清理你的中樞神經(jīng)系統(tǒng)和每天所產(chǎn)生的有毒副產(chǎn)品。睡眠有助于整理記憶，提高解決問題的能力和專注力。從根本上來說，睡眠是你的大腦正在為迎接下一天做好準(zhǔn)備。沒有良好的睡眠，你可能會(huì)感到昏昏欲睡、更加困惑和易怒。保證充足的睡眠，并且每天定期休息，以促進(jìn)你的大腦在最佳狀態(tài)下運(yùn)轉(zhuǎn)。

Habit #3 Daily Meditation 

三、每日冥想

Meditation is a habit that can reap benefits every time you do it, as well as collectively over time. This practice can give you a sense of calm, peace and bring you into a state of balance. By refocusing your attention on your breath and letting go of busy thoughts, you may find yourself more grounded and less stressed. For starters, five or ten minutes of sitting in meditative silence can be helpful. And as you gain discipline and experience, you may want to increase your time to twenty or thirty minutes. 

冥想是一個(gè)每次都能帶來好處的習(xí)慣，隨著時(shí)間的推移，收益還會(huì)逐漸積累。冥想可以讓你感受到寧靜、平和，帶你你進(jìn)入一種平衡的狀態(tài)。通過重新聚焦你的注意力于呼吸，卸下繁雜的思緒，你會(huì)發(fā)現(xiàn)自己變得更加腳踏實(shí)地，壓力也會(huì)減輕。對(duì)于剛開始冥想的人而言，靜坐冥想五到十分鐘可能會(huì)很有幫助，隨著你的毅力和經(jīng)驗(yàn)增長，你可能會(huì)想將冥想時(shí)間延長到二十或三十分鐘。

A famous quote by Mahatma Gandhi stated, “I have so much to accomplish today that I must meditate for two hours instead of one.” He was referring to the fact that the benefits of meditation were so helpful that he would be more productive on a hectic day if he spent a little more time preparing with meditation first!

圣雄甘地說過一句著名的話：“今天我有太多事情要完成，所以我必須冥想兩個(gè)小時(shí)而不是一個(gè)小時(shí)?！彼傅氖勤は氲暮锰幨侨绱酥?，以至于盡管日理萬機(jī)，如果他能先花時(shí)間進(jìn)行冥想，他這一天會(huì)變得更加高效！ 

There are many books and websites dedicated to the practice of meditation. But the basic steps are to sit down, close your eyes and focus on your breath. If thoughts arise, acknowledge them and let them go, and return to focusing on your breath. 

致力于冥想實(shí)踐的書和網(wǎng)站有很多，但基本的步驟是坐下來，閉上眼睛，專注于你的呼吸。如果有思緒浮現(xiàn)，承認(rèn)它們?nèi)缓蠓畔滤鼈?，重新專注于呼吸?/span>

Some people like to use a timer so they won’t be distracted wondering how long they’ve been sitting there. Set a timer for five minutes and then forget about it. Just focus on your breathing. When the timer goes off, open your eyes slowly and do some gentle stretching. When you are ready, get up and carry on with your day with better clarity and mindfulness. 

有些人喜歡使用計(jì)時(shí)器，這樣他們就不會(huì)分心去糾結(jié)自己坐了多長時(shí)間。設(shè)置一個(gè)五分鐘的計(jì)時(shí)器，然后就把計(jì)時(shí)器忘掉，只專注于你的呼吸。當(dāng)計(jì)時(shí)器響起時(shí)，緩緩地睜開眼睛，做一些輕柔的伸展運(yùn)動(dòng)。當(dāng)你準(zhǔn)備好時(shí)，站起來，以更清晰和有意識(shí)的狀態(tài)繼續(xù)你的一天。

Aromatherapy can enhance your meditation practice as well as bring clarity through the sense of smell. Internist Yufang Lin, at the Cleveland Clinic, suggests that some essential oils can have rejuvenating effects. For example, peppermint may promote clearer thinking. Rosemary may enhance memory. And Citrus scents like lemon and orange may be uplifting. Diffusing oils in an area where you are working might have beneficial results on mental clarity. 

芳香療法也可以增強(qiáng)你的冥想效果，并通過嗅覺帶來清晰感?？死蛱m診所的內(nèi)科醫(yī)生Yufang Lin建議，一些精油可以讓你的精神煥發(fā)活力。例如，薄荷可能有助于思維更加清晰，迷迭香可能會(huì)增強(qiáng)記憶力，檸檬和橙等柑橘類香味可能會(huì)讓人精神振奮。在你工作的場所使用香薰精油可能會(huì)對(duì)思維清晰度產(chǎn)生有益影響。

Habit #4 Focus on What Matters

四、專注重要事物

If you have too many thoughts swirling around in your head fighting for your attention, focus on what matters most. It’s hard to have mental clarity when you are trying to think about too many things at one time. For example, if your mind is bogged down with your daily to-do list, write it down so you can look at it from another perspective and batch your tasks into individual groups. 

如果你的腦海中思緒紛飛，爭相吸引你的注意力，就專注于最重要的事情吧。一次嘗試想太多很難保持思維清晰。例如，如果你的腦袋被日常待辦事項(xiàng)所拖累，寫下來，這樣你可以從另一個(gè)角度看待待辦事項(xiàng)，然后將繁重的任務(wù)分割成單獨(dú)的分組。

By getting it out of your head and onto paper, you can get organized and prioritize your list. Fragmented thinking is not an effective way of accomplishing anything. So choose the most important thing first and then work on the following tasks one at a time. 

將思緒從腦海中拿出來，落在紙上，你就能安排好你的清單并確定優(yōu)先順序。碎片化的思考不是完成任何事情的有效方式。因此，先選擇最重要的事情，然后逐一處理后續(xù)任務(wù)。

Habit #5 Take a Walk 

五、散步

A simple but very effective way to boost mental clarity is to take a walk. But how can something so easy make such a difference in how you think? Why does it seem to clear our heads? 

簡單有效提升思維清晰度的一個(gè)方法是：散步。但是為什么這么簡單的事情能讓你的思維產(chǎn)生如此大的變化呢？為什么散步似乎能讓我們頭腦清晰呢？

One reason is the fact that walking increases blood flow. When you have more blood flow reaching the brain, it stimulates the release of endorphins. These are neurochemicals that make us feel good and reduce stress and pain. Many of the great thinkers throughout history accredited long walks with inspiration and problem-solving. Walking is one of the most common ways to boost mental clarity and clear away the brain fog. 

一個(gè)原因是：散步會(huì)增加血液流動(dòng)。當(dāng)更多的血液流向大腦時(shí)，會(huì)刺激內(nèi)啡肽的釋放。內(nèi)啡肽是一種神經(jīng)化學(xué)物質(zhì)，能讓我們感覺良好，減輕壓力和疼痛。許多歷史上的偉大思想家都認(rèn)可，長時(shí)間的散步能夠激發(fā)靈感和提高問題解決能力。散步是提升思維清晰度、消除腦霧的最常見方式之一。

Habit #6 Watch What You’re Consuming 

六、注意你的飲食

The foods or substances you are putting into your body are affecting your thinking, either positively or negatively. Caffeinated drinks like coffee or green tea may give you a quick boost temporarily, but they won’t solve the underlying reasons for your foggy thinking. 

你吃進(jìn)身體的食物或物質(zhì)會(huì)影響你的思維，要么有益，要么有害?？Х纫蝻嬃先缈Х然蚓G茶可能會(huì)讓你的精神暫時(shí)有所提振，但它們并不能從根本上解決你的腦霧。

Eating healthy foods and avoiding extra salty or sugary foods can help maintain brain health. Too many carbs and sugar can spike blood glucose levels, leaving you feeling depressed, tired and irritable. According to research, eating foods that promote brain health, like leafy green vegetables, berries, walnuts and fatty fish may help improve your mental clarity. 

健康飲食并避免攝入過多的鹽或糖能有助于保持大腦健康。過多的碳水化合物和糖會(huì)使血糖水平飆升，讓你感到沮喪、疲倦和煩躁不安。研究表明，攝入促進(jìn)大腦健康的食物，如綠葉蔬菜、漿果、核桃和富含脂肪的魚類，可能會(huì)有助于改善你的思維清晰度。

Habit #7 Declutter the Junk Mail 

七、清除垃圾信息

One more tip you might want to remember is to empty your mental “junk mail” folder. You don’t need to keep track of all the meaningless chatter that gets sent your way. For example, if someone at your office keeps telling you all of the latest gossip about your coworkers’ personal business, you can delete it from your mental file.  

你可能還想記住的一個(gè)小竅門是：清空你心理檔案中的“垃圾信息”。你不需要跟蹤所有那些毫無意義的喋喋不休的閑言碎語。比如，如果你辦公室的某人一直向你傳遞關(guān)于同事個(gè)人私事的最新八卦，你可以將這種閑言碎語從你的心理檔案中刪除。

By letting go of repetitive loops of irrelevant news you can clear the space and reserve your thinking for things that really matter. If something needs your attention, then act accordingly to address the need. But letting go of other people’s problems and social trivia will make you feel lighter and less stressed. 

通過卸下那些重復(fù)的無關(guān)緊要的信息，你可以釋放出心理空間，將思維保留給真正重要的事情。如果某件事需要你的注意，那么采取相應(yīng)的行動(dòng)來解決它。但是卸下別人的問題和社交瑣事會(huì)讓你感到更輕松、少些壓力。

Author Cheryl Richardson wrote, “Just because some people are fueled by drama doesn’t mean you have to attend the performance.” By clearing your mind, engaging in healthy activities and relaxing self-care techniques, you may find it easier, and more likely, to maintain mental clarity to help achieve your goals. 

作家謝麗爾·理查德森寫道：“只因?yàn)橛行┤讼矚g制造戲劇事件才能推動(dòng)生活，并不意味著你必須參與其中。” 通過清理你的思維，參與健康的活動(dòng)和放松的自我護(hù)理技巧，你可能會(huì)發(fā)現(xiàn)更容易、更有可能保持思維清晰，從而實(shí)現(xiàn)你的目標(biāo)。

譯制：良哥

source:   The Art of Improvement