大多數(shù)人覺得專心很難。尤其現(xiàn)在這個(gè)干擾誘惑不斷的世界，新郵件被推進(jìn)手機(jī)，一個(gè)按鈕就進(jìn)入游戲，你記得自己犯過多少低級(jí)錯(cuò)誤么? 你有過多少次發(fā)郵件卻忘發(fā)附件? 多少次瞬間忘記剛剛要打的電話?
You'll lose your thread. Ever got distracted half way through writing a sentence – only to completely forget what you were going to type?
大腦瞬間掉線?；蛘吣阍羞^打字打到一半忘記接下來要敲什么?
You'll produce shoddy work. If you can't concentrate easily, you'll end up rushing your work to meet deadlines – or you'll end up missing those deadlines altogether.
無法集中注意力，工作就難保質(zhì)量，你不得不在最后時(shí)刻才奮筆疾書，或者你根本就做不完
It's no surprise that people who can concentrate and focus will do better in education, work, and life. You might think they're just the lucky ones. The truth is, we can all learn to concentrate.
毫無疑問，全神貫注的人往往在學(xué)業(yè)，事業(yè)和生活中斬獲更豐厚。你也許會(huì)覺得他們很幸運(yùn)，但事實(shí)上全神貫注是很容易訓(xùn)練的。
Chances are, you can think of plenty of times when you were totally focused on whatever you were doing. Maybe you were playing a video game, and time just slipped by. Perhaps you were deep into a book, and background noises – even loud ones – didn't distract you at all.
回想你曾全神貫注做過的事情，廢寢忘食的打電玩，或者靈魂出竅的讀某本書連噪音都無法干擾你。
You can access that same concentration in your work (or your studying), too. Here's how:
這種境界你同樣可以在工作或者學(xué)習(xí)中達(dá)到，怎么做呢?
Find the Purpose in Your Work
找到工作的動(dòng)因
It's hard to stay focused when you simply don't care. If you're doing a boring or frustrating task, look for the reason why.
如果你不在乎一件事你很難對其全神貫注，如果你在做件枯燥或者讓人沮喪的事，找到迫使你這么做的動(dòng)因
Perhaps you're writing a grant application to win your organization much-needed funds. Sure, that application form might be tedious – but you're doing it for a great reason
比如，你在為得到某項(xiàng)基金寫申請，當(dāng)然，申請表格可能非常乏味——但是 你這么做是有好動(dòng)因
Or maybe you're studying for a particular qualification. You're not exactly gripped by the material, but you know that if you pass your exam, you'll be a step closer to your dream job.
再或者你在為一場資格考試準(zhǔn)備?？赡懿牧献屇阍评镬F里，但如果你通過，離夢想職業(yè)就更近了一步
When you've got a purpose in mind, you'll be motivated to do the work. And when you're motivated, it's much easier to concentrate.
腦中有了動(dòng)力，你就會(huì)被激勵(lì)著工作，當(dāng)你激勵(lì)自己，你就更容易全神貫注
Plan Before You Start
明確你的計(jì)劃
Have you ever started on a particular task, only to end up feeling overwhelmed or bewildered? Sometimes, it's a mistake to jump straight into a particular piece of work – you'll soon end up stuck.
你是不是有過 開始一項(xiàng)新任務(wù)，結(jié)果感到不堪重負(fù)和迷茫? 有時(shí)候，盲目的開始適得其反，因?yàn)楹芸炷銜?huì)被困難卡住。
So, any time you're tackling something big or something new, take a few minutes to plan out how it's going to work. What will you need to do first? Are you missing any pieces of information? Who can help show you what to do?
記住，在開始一項(xiàng)新的或者規(guī)模大的任務(wù)前，花幾分鐘進(jìn)行計(jì)劃。什么是要最先做的，有沒有遺漏的信息，誰能在你遇到困難的時(shí)候求助
If you have a plan, it's easy to keep moving forwards. You won't suddenly stop and wonder what to do next (which kills concentration – it's all too easy to open up your email, or start browsing the net).
有了計(jì)劃，任務(wù)就更容易進(jìn)行，你不會(huì)突然停下來開始擔(dān)心下一步做什么(至于什么會(huì)讓人走神就請大家自助GOOGLE了)
Take Regular Breaks
規(guī)律的休息
You might think that the best way to concentrate is to sit at your desk, stare grimly at the computer screen, and try to force yourself to work for hours at a time.
也許你認(rèn)為最好的專心之道就是一直坐在桌邊，盯著電腦，強(qiáng)迫自己數(shù)小時(shí)連續(xù)工作
It's actually much more effective to work for short periods and then take breaks. If you're really focusing, you can't easily concentrate for more than about 45 minutes at a time. After that, you need to take a break to let your brain recharge.
事實(shí)上規(guī)律的休息會(huì)讓你更高效。人能集中注意力的時(shí)間最多是45分鐘，之后你就要讓大腦暫時(shí)休息
Plus, if you know that you've got a scheduled break coming up, it's easier to stay on task. Instead of trying to work for three hours and getting distracted every ten minutes, you can tell yourself "I just need to concentrate for half an hour".
此外，如果你事前知道可以休息，你往往更容易專心工作。不要再連續(xù)工作3小時(shí)，然后每十分鐘發(fā)次愣，你可以跟自己說，這次我只要專心工作半個(gè)小時(shí)
Shut Your Office Door
關(guān)上辦公室的門
This one's deceptively simple – but are you doing it?
這條看似簡單——但是你是這么做的么
Sure, we don't all have offices with doors to shut. But wherever you're working, find a way to let people know that you're trying to concentrate.
當(dāng)然，也許你工作的地方?jīng)]有門。但當(dāng)你工作的時(shí)候，至少要讓別人知道你不想被打擾
That might mean telling your spouse and kids that you're going to be reading for an hour, and you'd appreciate it if they don't interrupt you. It might mean putting on headphones in an open-plan office, so that colleagues are less likely to interrupt you for a chat.
這意味著在家時(shí)，跟孩子和愛人說明，你想自已看一小時(shí)書，不要打擾。也意味著公共辦公區(qū)，戴上耳機(jī)，減少同事跟你閑聊的可能。
Eat Enough – But Not Too Much
吃飽 但別太多
If you're distracted by a growling stomach, you'll struggle to focus. Your attention levels drop when your blood sugar is low – and you'll probably find yourself in a bad mood, too.
當(dāng)你餓得時(shí)候你很難集中注意力，低血糖會(huì)讓人精神游離甚至心情沮喪。
Don't compensate by scoffing a huge lunch. Eating a big meal mid-day will make you sleepy and lethargic in the afternoon – killing your concentration. If you have a regular afternoon slump, try spacing out your food more evenly: instead of eating a huge lunch, have a sandwich and salad at noon and a granola bar or piece of fruit at 3pm, for instance.
但不要過度補(bǔ)償?shù)娜コ源蟛?。中午一頓大餐往往會(huì)讓你下午昏昏欲睡，更別提全神貫注。如果下午總是沒有精神，嘗試少吃多餐，中午別吃太多，例如一個(gè)三明治和沙拉，然后下午3點(diǎn)吃點(diǎn)水果或者小零食補(bǔ)充。
Turn Off Your Internet Connection
斷開你的網(wǎng)絡(luò)連接
Again, this is a really simple trick – but do you ever do it?
說起來容易做起來難
It's so easy to jump on Twitter or Facebook, click on a link, and end up spending ten minutes totally off-task. This might not be a big deal in itself, but every time you switch away from your work, you take time to get back into it again. You might lose the thread of your thoughts, or start to lose interest.
隨手上個(gè)twitt 和Facebook, 或者看兩眼網(wǎng)頁， 十分鐘就沒有了。也許其本身并沒有什么，但每次你重新拾起工作都需要時(shí)間，你可能會(huì)忘記要做什么，或者喪失興趣
By turning off your internet connection, you remove a load of potential distractions. Just one hour each day without being plugged in can make a huge difference to your work. Unitasking is so much more efficient than multitasking.
斷開網(wǎng)絡(luò)，你就移除了潛在的分心來源。只要每天斷開一小時(shí)，你的工作就會(huì)有顯著的區(qū)別。專心一項(xiàng)工作遠(yuǎn)好于同時(shí)多項(xiàng)工作。
Slow Down
慢慢來
The final secret to great concentration is to slow down.
最后一項(xiàng)全神貫注的秘密就是慢慢來
If you live life in a rush, dashing from one thing to the next, it's no surprise that you find yourself frazzled and unable to focus. When you're in a hurry, you make mistakes much more easily – which results in wasted time while you put things right.
如果你在生活中總是從一件事沖到另一件，精疲力盡和無法全神貫注就一點(diǎn)都不奇怪。當(dāng)你急急忙忙的時(shí)候，你更容易犯錯(cuò)，浪費(fèi)更多時(shí)間去改正。
If you've ever accidentally deleted a piece of work, sent an embarrassing text or email to the wrong person, or forgotten some vital errand, you'll know that one tiny mistake can turn your entire day into a total disaster.
如果你曾經(jīng)誤刪過一篇文章，發(fā)過內(nèi)容尷尬的文件或者發(fā)錯(cuò)人，再或者忘記某個(gè)重要差事，你就會(huì)知道一個(gè)小錯(cuò)誤會(huì)徹底毀滅一天
Slowing down lets you become more efficient. You'll be able to focus – instead of rushing forwards maniacally – and you'll find that you actually get more done.
慢慢來會(huì)讓你更高效。你會(huì)更專注，沒有急躁和狂熱狀態(tài)， 你會(huì)發(fā)現(xiàn)你實(shí)際上完成了更多。
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