外网播放量2000万的TED演讲：如何让你的大脑集中注意力
共 3 集
剧集目录
| 集 | 标题 | 时长 |
|---|---|---|
| P1 | 外网播放量2000万的TED演讲：如何让你的大脑集中注意力 | 15:56 |
| P2 | 外网播放量2000万的TED演讲：如何让你的大脑集中注意力 | 15:56 |
| P3 | 外网播放量2000万的TED演讲：如何让你的大脑集中注意力 | 15:56 |
P1 · 外网播放量2000万的TED演讲：如何让你的大脑集中注意力 p01 双语字幕 (P1)
字幕摘录
| 时间 | 英文 | 中文 |
|---|---|---|
| 0:06 | A few years ago, I began to observe something in my own behavior | 几年前,我开始观察自己的行为 |
| 0:12 | that made me a bit uncomfortable. | 这让我有点不舒服。 |
| 0:16 | And that was that, from the moment that I woke up | 从我醒来那一刻起 |
| 0:19 | to the morning, to the end of the day, | 到早晨,到末日, |
| 0:22 | my life was a series of screens. | 我的生活是一系列的屏幕。 |
| 0:26 | I started the day with the thing that woke me up first thing in the morning, my phone. | 我开始的一天的事情 把我吵醒的第一件事,我的手机。 |
| 0:30 | And so I sat there in bed watching various cooking videos on Instagram | 我坐在床上看Instagram上的各种烹饪视频 |
| 0:34 | and bouncing around between a bunch of different applications. | 和弹出周围 在一堆不同的应用。 |
| 0:37 | But then it was time to get out of bed and cook breakfast. | 但是现在是时候起床煮早餐了 |
| 0:42 | And so the thing that I focused then on, in addition to the omelette in the pan, | 于是我把注意力放在了 锅里的煎蛋卷之外 |
展开字幕全文（237 条）
| 序号 | 英文 | 中文 |
|---|---|---|
| 1 | A few years ago, I began to observe something in my own behavior | 几年前,我开始观察自己的行为 |
| 2 | that made me a bit uncomfortable. | 这让我有点不舒服。 |
| 3 | And that was that, from the moment that I woke up | 从我醒来那一刻起 |
| 4 | to the morning, to the end of the day, | 到早晨,到末日, |
| 5 | my life was a series of screens. | 我的生活是一系列的屏幕。 |
| 6 | I started the day with the thing that woke me up first thing in the morning, my phone. | 我开始的一天的事情 把我吵醒的第一件事,我的手机。 |
| 7 | And so I sat there in bed watching various cooking videos on Instagram | 我坐在床上看Instagram上的各种烹饪视频 |
| 8 | and bouncing around between a bunch of different applications. | 和弹出周围 在一堆不同的应用。 |
| 9 | But then it was time to get out of bed and cook breakfast. | 但是现在是时候起床煮早餐了 |
| 10 | And so the thing that I focused then on, in addition to the omelette in the pan, | 于是我把注意力放在了 锅里的煎蛋卷之外 |
| 11 | was the iPad that was right next to the oven. | 是放在烤箱旁边的iPad |
| 12 | And then it was time to do some work. | 然后是时候做一些工作了。 |
| 13 | And so I went to a different screen, which was attached to another screen itself. | 于是我去了另一个屏幕,它附着在另一个屏幕上。 |
| 14 | All the while this little devil on my wrist was tapping and beeping and blooping | 我手腕上的这个小恶魔 不停地敲打、鸣叫和流血 |
| 15 | and distracting me as I was trying to get important stuff done. | 并分散我的注意力 当我试图得到 重要的东西做。 |
| 16 | But there was one particular offender out of all of these different devices | 但是,在所有这些不同的装置中,有一个特定的罪犯 |
| 17 | that I wasted more time on than anything else. | 我浪费的时间比其他任何东西都多。 |
| 18 | That was this dastardly thing, my phone. | 那是一个卑鄙的东西,我的手机。 |
| 19 | I could spend hours on this thing every single day. | 我可以每天花几个小时在这件事上 |
| 20 | And so I decided to essentially, for all intents and purposes, | 所以我决定,基本上,出于所有的意图和目的, |
| 21 | get rid of the thing for a month. | 把那东西丢掉一个月 |
| 22 | As an experiment, I thought I'm going to live on this thing | 作为实验,我以为我要活在这件事上 |
| 23 | for just 30 minutes every single day at a maximum. | 每天最多30分钟 |
| 24 | And so this is the amount of time I have for maps. | 所以这就是我给地图的时间。 |
| 25 | This is the amount of time to call my mother. | 这是时间 打电话给我的母亲。 |
| 26 | This is the amount of time that I have for everything that I could possibly want to do, | 这是我可以做的每件事的时间 |
| 27 | to listen to music, to listen to podcasts. | 听音乐,听播客。 |
| 28 | And I observed what happened during this time. | 我观察了这期间发生的一切。 |
| 29 | It took about a week to adjust downward into a new lower level of stimulation. | 大约花了一个星期才向下调整到一个新的较低的刺激水平. |
| 30 | But once I did, I noticed that three curious things began to happen. | 但是,一旦我做到了,我注意到 三个奇怪的事情开始发生。 |
| 31 | First, my attention span grew. | 首先,我的注意力越来越大。 |
| 32 | It was like I could focus on things, not effortlessly, | 我好像可以把注意力集中在事情上 而不是无所作为 |
| 33 | but with much more ease than I could before this experiment started. | 但在实验开始前,我比这要轻松得多 |
| 34 | In addition to this, though, as I was going about the world, | 除此之外,虽然, 当我去世界, |
| 35 | and especially when my mind wandered a bit, | 尤其当我的头脑徘徊, |
| 36 | I had more ideas that my mind arrived at. | 我有更多的想法,我的头脑得到。 |
| 37 | And on top of this, I had more plans and thoughts about the future. | 除此之外,我还有更多关于未来的计划和想法。 |
| 38 | Getting rid of one simple device led to these three effects. | 摆脱一个简单的装置导致了这三种效果. |
| 39 | Why? | 为什么? |
| 40 | Noticing this a few years back led me on this long journey | 几年前我一直记着这个 一直走下去 |
| 41 | to get to the bottom of what it takes to focus in a world of distraction. | 在分散注意力的世界中 将注意力集中起来 |
| 42 | I poured over hundreds of research papers from front to back. | 我从头到尾倒了上百篇研究论文 |
| 43 | My office, I don't know if you've ever watched one of those crime shows | 我的办公室 我不知道你有没有看过那些犯罪节目 |
| 44 | where somebody's solving a murder, | 在那里有人正在解决谋杀案, |
| 45 | and so they have this big Bristol board and their string attached to papers, | 所以他们有这个大布里斯托尔板 和他们的弦附在报纸上, |
| 46 | attached to memos, attached to newspaper, this is like what the state of my office was. | 这就像我办公室的状态 |
| 47 | I flew out to meet experts around the world who study focus. | 我飞去见世界各地研究焦点的专家。 |
| 48 | I conducted more experiments on myself. | 我对自己做了更多的实验 |
| 49 | Until the point, I had 25,000 words of research notes about why this is the case. | 直到现在,我收到了两万五千字的研究笔记 关于为什么是这样。 |
| 50 | How does technology influence our attention and our ability to focus? | 技术如何影响我们的注意力和集中能力? |
| 51 | I want to start with the attention spans that we have. | 我想从我们的关注开始 |
| 52 | This is how we pay attention to the world around us | 这就是我们关注周围世界的方式 |
| 53 | and how much control we have over our focus. | 以及我们如何控制我们的焦点。 |
| 54 | The research around this particular area is fascinating. | 围绕这个特定领域的研究令人着迷. |
| 55 | It turns out that when we two work in front of a computer, | 我们两个在电脑前工作时 |
| 56 | especially when our phone is nearby, | 尤其是当我们的电话就在附近的时候 |
| 57 | we focus on one thing for just 40 seconds before we switch to doing something else. | 我们只专注于一件事 仅仅40秒之前,我们开始做别的事情。 |
| 58 | And when we have things like Slack open as we're doing some work, | 当我们有像Slack一样的东西打开 当我们做一些工作, |
| 59 | this lowers to 35 seconds. | 减到35秒 |
| 60 | But the reason that this is the case is not what we might think after looking at the research. | 但事情是这样的原因 并不是我们看完研究后所想的 |
| 61 | We think the problem is that our brains are distracted. | 我们认为问题是 我们的大脑被分心。 |
| 62 | But after looking at the research, this is what I've come to know as a symptom for the deeper problem, | 但是在研究之后 我终于知道 更深层问题的症状 |
| 63 | which runs much more deeply. | 更深入的运行。 |
| 64 | It's the root cause of this distraction. | 谓此分心之根. |
| 65 | It's not that we're distracted. | 不是我们分心了 |
| 66 | It's that our brains are overstimulated. | 我们的大脑被过度刺激了 |
| 67 | It's that we crave distraction in the first place. | 我们一开始就渴望分心 |
| 68 | Our brains love these tiny little nuggets of information and social media and email | 我们的大脑喜欢这些微小的微小 信息与社交媒体和电子邮件 |
| 69 | and these things that we do over the course of the day. | 以及我们白天所做的一切 |
| 70 | There's even a mechanism in our mind called the novelty bias, | 甚至我们脑海中有一种叫做新颖偏见的机制, |
| 71 | by which our mind rewards us with a hit of dopamine, | 我们的心灵用多巴胺来奖励我们 |
| 72 | one of those wonderful pleasure chemicals, | 一种美妙的快乐化学物质, |
| 73 | the same one that we get when we eat and order a whole medium pizza from Domino's, | 和我们吃东西时得到的一样 还要从多米诺那里 订购一整批中式披萨 |
| 74 | the same one that we get when we make love. | 和做爱时一样 |
| 75 | We get that same stimulation when we check Facebook. | 当我们检查Facebook时,我们得到同样的刺激。 |
| 76 | We get this dopamine coursing through our mind. | 我们把多巴胺通过我们的脑海凝结。 |
| 77 | And so we not only crave distraction, but our mind rewards us for seeking out | 所以我们不仅渴望分心 我们的心灵也奖励我们寻找 |
| 78 | and finding distraction in the first place. | 并发现分心 首先。 |
| 79 | So this is the state of our minds today. | 这就是我们今天的思想状态。 |
| 80 | We're at this hyperstimulated state where we bounce around | 我们处于一个超刺激的状态 在那里我们反弹 |
| 81 | between these bunch of different objects of attention that are very, very stimulating for our mind. | 这群不同的关注对象之间 对我们的心灵非常非常刺激 |
| 82 | And so I thought, okay, if the phone had this impact on my attention span, | 所以我想,好吧,如果电话 影响我的注意力范围, |
| 83 | what if I lowered how stimulated I was even more still? | 如果我降低 如何刺激我 更静止? |
| 84 | And so this feeling that we experience when we go from being in a state of high stimulation | 所以这种感觉,当我们从 处于高刺激状态时, |
| 85 | into a state of low stimulation, it has a name. | 进入低刺激状态, 它有一个名字。 |
| 86 | That name is called boredom. | 这个名字叫无聊 |
| 87 | This restlessness that we feel when we have this super busy week | 当我们有这个超级忙碌的一周的时候 我们感到的这种不安 |
| 88 | and then we're lying on the couch on a Sunday afternoon thinking, | 然后我们躺在沙发上 一个星期天下午想, |
| 89 | all right, what am I doing now? | 好吧,我现在在做什么? |
| 90 | So I challenged, I put out a call to the readers of my website and I asked them, | 所以我向网站的读者打个电话 问他们 |
| 91 | what is the most boring thing that you can think of doing? | 你能想到的最无聊的事是什么? |
| 92 | I'm going to make myself bored for an hour a day for a month. | 我将让自己无聊一天一个小时一个月。 |
| 93 | And so I did some stuff that I'm still upset about from my readers to this day. | 于是我做了一些事情, 至今我仍然对读者们感到不快。 |
| 94 | Day one, I read the iTunes terms and conditions for one hour. | 第一天,我读了 iTunes 的条款和条件 一个小时。 |
| 95 | It's actually shorter and more readable than you might think. | 其实比你想的要短,更易读. |
| 96 | Day four, I waited on hold with Air Canada's baggage claims department. | 第四天,我和加拿大航空的行李报销部门等了一会儿 |
| 97 | It's very easy. | 这很容易。 |
| 98 | This is the trick. | 这是骗局。 |
| 99 | If you want to make yourself bored, don't call the reservations department. | 如果你想让自己无聊, 不要打电话预订部门。 |
| 100 | Call the baggage claim people because you're going to wait for hours | 打给行李管理员 因为你要等几个小时 |
| 101 | if you ever get through it all. | 如果你能度过这一切。 |
| 102 | Day 19, I counted all the zeros that I could in the first 10,000 digits of pie. | 第19天,我数了所有零,我可以 在第一万个数字的派。 |
| 103 | Day 24, I watched the clock tick, tick for one hour. | 24日,我看着时钟, 滴答一个小时。 |
| 104 | And 27 other activities this month. | 本月还有其他27项活动。 |
| 105 | Geez, I still think back. | 天啊,我还是回想一下 |
| 106 | But curiously, I noticed the exact same effects as I did during the smartphone experiment. | 但奇怪的是,我注意到了 和智能手机实验中一样的效果。 |
| 107 | It took about a week for my mind to adjust downward into a newer, lower level of stimulation. | 我花了大约一个星期的时间 才把大脑向下调整成新的低级刺激 |
| 108 | And this maps curiously on top of research that shows that it takes our mind about eight days | 这幅地图在研究之上 令人好奇地显示 花了我们八天的时间 |
| 109 | to fully calm down and rest, like when we're on vacation as an example. | 完全冷静和休息 就像我们在度假的时候一样 |
| 110 | Our vacations need to be longer than they are today. | 我们的假期需要比今天更长 |
| 111 | But I also noticed that my attention span expanded. | 但我也注意到我的注意力在扩大 |
| 112 | I was able to focus even more effortlessly because I wasn't surrounded by fewer distractions, | 我更努力地集中注意力 因为我没有被更少的分散注意力所包围 |
| 113 | but my mind was so much less stimulated that it did not seek the distraction in the first place. | 但我的头脑更没有被刺激到 它一开始并不想分心 |
| 114 | But the fun part were these ideas and plans that struck me that didn't before. | 但有趣的是这些想法和计划 使我前所未有。 |
| 115 | And the reason that this is the case is because my mind had a chance to wander more often. | 之所以出现这种情况,是因为我的心灵有机会更频繁地徘徊。 |
| 116 | There's a great quote that I love that you might be familiar with from J.R.R. | 有个很好的引文,我爱 你可能熟悉J. R. R. |
| 117 | Tolkien, | 托尔基安, |
| 118 | where he says that not all those who wander are lost. | 他说,不是所有徘徊的人都迷路了。 |
| 119 | And the exact same thing is true, it turns out, with regard to our focus, with regard to our attention. | 事实表明,同样情况确实如此,关于我们的焦点,关于我们的注意力。 |
| 120 | If you think back to when your best, most brilliant ideas strike you, | 如果你回想起你最优秀的主意 |
| 121 | you're rarely focused on something. | 你很少专注于一些事情。 |
| 122 | Maybe this morning you were taking a shower, or maybe some morning in the past, | 也许今天早上你正在洗澡 或者过去某天早上 |
| 123 | and then your mind had a chance to connect several of the constellations of ideas | 然后,你的头脑有一个机会 连接几个星团的想法 |
| 124 | {\fn黑体\fs22\bord1\shad0\3aHBE\4aH00\fscx67\fscy66\2cHFFFFFF\3cH808080}在你的脑海中徘徊 {\fn黑体\fs22\bord1\shad0\3aHBE\4aH00\fscx67\fscy66\2cHFFFFFF\3cH808080}创造出一个不可能实现的想法 | |
| 125 | if you were focused on something else, on your phone, for example. | 如果你专注于别的东西, 在你的电话,例如。 |
| 126 | This is a mode, especially when we do this deliberately, when we deliberately let our mind wander. | 这是一个模式,特别是当我们故意这样做时,当我们故意让我们的心灵徘徊时。 |
| 127 | I call this mode scatter focus. | 我称之为散开的焦点。 |
| 128 | And the research shows that it lets our mind come up with ideas, | 研究表明,它让我们的头脑 提出一些想法, |
| 129 | it lets our mind plan because of where our mind wanders to. | 它让我们的心灵计划 因为我们的心灵徘徊的地方。 |
| 130 | This is fascinating. | 这太有趣了。 |
| 131 | It turns out that when we just let our attention rest, it goes to three main places. | 事实证明,当我们只是让我们的注意力停止的时候,它会流向三个主要地方。 |
| 132 | We think about the past, we think about the present, and we think about the future. | 我们思考过去,思考现在,思考未来. |
| 133 | But we think about the past less than we might think. | 但我们对过去的想法比我们想象的要少。 |
| 134 | Only about 12% of the time. | 时间只有12%左右. |
| 135 | And often the time we're recalling ideas in these thought-wandering episodes. | 我们经常回顾这些令人思索的故事中的想法。 |
| 136 | But the present, which is a much more productive place to wander, | 但是,现在,这是一个更生产的地方 漫游, |
| 137 | we wander to think about the present 28% of the time. | 我们徘徊 思考现在的28%的时间。 |
| 138 | And so this is, you know, it's something as simple as you're typing up an email, | 所以这是,你知道, 这是一件简单的事情,就像你在打电子邮件, |
| 139 | and you can't find a way to phrase something because it's very delicate, maybe it's political. | 而且你找不到一个方法 来表达某些东西,因为它是非常微妙的, 也许它是政治上的。 |
| 140 | You go and walk to another room, you go to another room of the house, of the office, | 你走到另一个房间, 你去另一个房间的房子,办公室, |
| 141 | and the solution hits you because your mind had a chance to approach it | 解答会触动你 因为你的头脑有机会接近它 |
| 142 | and prod at that problem from different directions. | 并且从不同的方向研究这个问题。 |
| 143 | But here's the thing. | 但问题是 |
| 144 | Our minds wander to think about the future more than the past and the present combined. | 我们的头脑徘徊在思考未来 而不是过去和现在 |
| 145 | Whenever our mind is wandering, we think about the future 48% of the time. | 每当我们的思想在徘徊, 我们思考未来48%的时间。 |
| 146 | This is why when we're taking a shower, we plan out our entire day, | 这就是为什么当我们洗澡, 我们计划了一整天, |
| 147 | even though it hasn't started yet. | 虽然还没开始 |
| 148 | This is called our mind's prospective bias, and it occurs when our mind wanders. | 这被称为我们的思想的预期偏差,它发生在我们的思想徘徊时. |
| 149 | If you're good with math, or maths, I should say, not in Canada anymore, | 如果你精通数学或数学,我应该说, 不再在加拿大了, |
| 150 | these numbers don't add up to 100s because the rest of the time our mind is dull, | 这些数字加起来不等于100, 因为剩下的时间 我们的头脑是乏味的, |
| 151 | it's blank, or it doesn't have an idea inside of it that is rooted in time. | 里面没有根植于时间的想法 |
| 152 | But whatever it is for you that lets your mind wander, something that's simple, | 但无论你是什么让你的 思想徘徊, 事情很简单, |
| 153 | something that doesn't consume your full attention, | 有些东西不会引起你的注意 |
| 154 | mine happens to be something that is not necessarily stereotypic | 我碰巧是一些 不一定是立体的 |
| 155 | of my age and gender demographic, but I love to knit. | 但我喜欢编织 |
| 156 | Knitting is one of my favorite hobbies. | 编织是我最喜欢的爱好之一. |
| 157 | I knit in planes, I knit on trains, | 我在飞机上编织 我在火车上编织 |
| 158 | I knit in hotel rooms, I was knitting in the hotel room before this event today | 我在酒店房间编织, 今天之前我在酒店房间编织 |
| 159 | because it helps calm you down, it helps settle your nerves, | 因为它有助于你冷静下来, 它有助于稳定你的神经, |
| 160 | and I come up with so many ideas when I knit, I have a notepad next to me. | 我编织的时候想出了很多想法 我旁边有个纸纸 |
| 161 | But whatever it is for you, it might be taking that extra long shower, | 但不管它为你, 它可能要花多长的淋浴, |
| 162 | it might be taking a bath, upgrading your shower to a bath, | 它可能是在洗澡, 提升你的淋浴到洗澡, |
| 163 | so you can soak not just with your body but with your ideas as well. | 这样你不仅可以用身体 也可以用想法浸泡 |
| 164 | It could be simple if you're at work, walking from one room to another in the office. | 如果你在办公室里 从一个房间走到另一个房间 可能很简单 |
| 165 | Very simple change, but if you don't use your phone during that walk, | 很简单的改变 但如果你走的时候不用手机 |
| 166 | your mind will go to the meeting that you're about to attend, | 你的思想会去参加你将要参加的会议, |
| 167 | it'll go to the call that you were just on, it'll wander to the ideas that are circulating, | 它会到你刚才的电话, 它会漫游到流传的思想, |
| 168 | and it'll make you more creative in this way. | 这样你就能更有创意了 |
| 169 | It could be something as simple as waiting in line and just, I don't know, waiting in line. | 它可能是简单的东西 像等待排队, 只是,我不知道,等待排队。 |
| 170 | It could be getting a massage. | 它可能是在按摩。 |
| 171 | Whatever it is that lets your mind, well, I love this picture so much. | 不管是什么让你心烦意乱 我喜欢这张照片 |
| 172 | Whatever you love doing. | 无论你喜欢做什么。 |
| 173 | Here's a pro tip. | 这是专业小费。 |
| 174 | Ask your masseuse to let you have a notepad in the session, | 叫你的按摩师给你留个笔记 |
| 175 | because ideas always come to you and you're always incubating things, | 因为想法总是来找你 而你总是在潜伏的东西, |
| 176 | and so capture them so you can act upon them later. | 抓住他们,你以后再行动 |
| 177 | But I think, after doing this deep dive into the research, | 但我想,在深入研究之后 |
| 178 | we need to make two fundamental shifts with regard to how we think about our attention. | 我们需要在如何看待我们的注意力方面作出两个根本性的转变。 |
| 179 | We think that we need to fit more in. | 我们认为,我们需要更加融入其中。 |
| 180 | You know, there's all this talk about hustling. | 你知道,所有这些谈论 关于胡思乱想。 |
| 181 | I'm an anti-hustler. | 我是一个反赫斯特。 |
| 182 | I'm one of the laziest people you'll ever meet, | 我是你见过的最懒的人之一 |
| 183 | and I think that's what gives me so many ideas to talk and write about. | 我想这就是给我 这么多的想法 谈论和写。 |
| 184 | We don't need to fit more in. | 我们不需要更适合。 |
| 185 | We're doing enough. | 我们做得够多了 |
| 186 | We're doing too much. | 我们做的太多了。 |
| 187 | We're doing so much that our mind never wanders anymore. | 我们做了这么多,我们的思想不再徘徊。 |
| 188 | It's sad. | 悲'. |
| 189 | This is when our best ideas and plans come to us. | 这时,我们的最佳想法和计划来到我们身边。 |
| 190 | We need more space. | 我们需要更多的空间。 |
| 191 | If you look at what allows traffic to move down a highway, | 如果你看看什么能让交通顺着高速公路前进 |
| 192 | what allows it to move forward isn't how fast cars are moving, as you might expect. | 让它前进的不是车开得这么快,你可能期望的 |
| 193 | It's how much space exists between the cars that allows traffic to move forward. | 车厢之间有多少空间可以让交通向前发展. |
| 194 | Our work and our life are the same way. | 我们的工作和生活都是一样的 |
| 195 | The second shift. | 第二转. |
| 196 | We like to think of distraction as the enemy of focus. | 我们喜欢把分散注意力视为焦点的敌人。 |
| 197 | It is not. | 事实并非如此。 |
| 198 | It is a symptom of why we find it difficult to focus, | 这是为什么我们发现难以集中的症状, |
| 199 | which is the fact that our mind is overstimulated. | 这就是我们的思想被过度刺激的事实。 |
| 200 | I have a challenge for you. | 我有一个挑战给你。 |
| 201 | It's a two-week challenge, | 这是一个两周的挑战, |
| 202 | but it's a challenge to make your mind a bit less stimulated | 但让你的头脑少一点刺激是件挑战 |
| 203 | and simply notice what happens to your attention. | 注意你的注意力 |
| 204 | How many ideas do you get? | 你有几个想法? |
| 205 | How does your focus change? | 你的注意力有什么变化? |
| 206 | How many plans do you make? | 你做了多少计划? |
| 207 | So for two weeks, make your mind less stimulated. | 两周来,让你的头脑少点刺激。 |
| 208 | There are so many great features on phones, on devices, | 电话、设备都有很多大功能 |
| 209 | that let us eliminate a lot of the time we waste on our devices. | 让我们消除我们浪费在装置上的大量时间。 |
| 210 | Use those features, not only to become aware of how you spend your time, | 使用这些功能, 不仅知道如何度过你的时间, |
| 211 | but how you can spend less so you have more ideas. | 但你如何少花钱 让你有更多的想法。 |
| 212 | Have a disconnection ritual every evening. | 每天晚上都要举行断线仪式. |
| 213 | One of my favorite daily rituals, I disconnect from the internet completely | 我最喜欢的日常仪式之一, 我断绝了与互联网的连接 |
| 214 | from 8 p.m. to 8 a.m. | 下午8时至8时 |
| 215 | My fiance and I, we have a weekly disconnection ritual, | 我和我未婚夫每周有个断线仪式 |
| 216 | a technology Sabbath every Sunday, | 每个星期天都有科技安息日, |
| 217 | so we can disconnect from the digital world | 这样我们就能与数码世界断绝联系 |
| 218 | and reconnect with the physical world, the real actual world. | 并重新连接 物理世界, 真实的世界。 |
| 219 | Rediscover boredom. | 重新发现无聊。 |
| 220 | You don't have to do it for an hour. | 一时不作. |
| 221 | Please don't call Air Canada. | 请不要打电话给加拿大航空。 |
| 222 | It's just a world of hell. | 只见地狱世界. |
| 223 | But rediscover boredom just for a few minutes. | 但重新发现无聊 仅仅几分钟。 |
| 224 | Lay on the couch, and where does your mind go? | 躺在沙发上,你在想什么? |
| 225 | And scatter your attention. | 并分散你的注意力。 |
| 226 | You'll find some remarkably fruitful things in that attentional zone. | 你会发现一些非常有成果的东西 在这个关注区。 |
| 227 | If there's one thing that I have found to be true, | 如果我发现有一件事是真的 |
| 228 | after doing this deep dive into this world on how we focus, | 在深入世界研究我们如何集中注意力之后 |
| 229 | it's that the state of our attention is what determines the state of our lives. | 我们的注意力是决定我们生活状况的 |
| 230 | If we're distracted in each moment, | 如果我们在每一刻分心 |
| 231 | those moments of distraction and overstimulation build up and accumulate | 分心和过度刺激的瞬间 不断积累 |
| 232 | to create a life that feels more distracted and overwhelming | 创造出一种感觉更加分心和压倒性的生活 |
| 233 | like we don't have a clear direction. | 就像我们没有明确的方向。 |
| 234 | But when we become less stimulated, when we make our mind more calm, | 但是,当我们变得不那么刺激, 当我们让我们的头脑更加平静, |
| 235 | we get the benefits of added productivity and focus and ideas and creativity, | 我们得到增加的生产力和重点的好处 以及想法和创造力, |
| 236 | but we also live a better life because of it. | 但我们也因此而过上更好的生活。 |
| 237 | Thank you so much. | 非常感谢 |
该视频共有字幕 237 条。解锁更多字幕为会员功能，请移动到 价格
P2 · 外网播放量2000万的TED演讲：如何让你的大脑集中注意力 p02 英文字幕 (P2)
字幕摘录
| 时间 | 英文 | 中文 |
|---|---|---|
| 0:06 | A few years ago, I began to observe something in my own behavior | 几年前,我开始观察自己的行为 |
| 0:12 | that made me a bit uncomfortable. | 这让我有点不舒服。 |
| 0:16 | And that was that, from the moment that I woke up | 从我醒来那一刻起 |
| 0:19 | to the morning, to the end of the day, | 到早晨,到末日, |
| 0:22 | my life was a series of screens. | 我的生活是一系列的屏幕。 |
| 0:26 | I started the day with the thing that woke me up first thing in the morning, my phone. | 我开始的一天的事情 把我吵醒的第一件事,我的手机。 |
| 0:30 | And so I sat there in bed watching various cooking videos on Instagram | 我坐在床上看Instagram上的各种烹饪视频 |
| 0:34 | and bouncing around between a bunch of different applications. | 和弹出周围 在一堆不同的应用。 |
| 0:37 | But then it was time to get out of bed and cook breakfast. | 但是现在是时候起床煮早餐了 |
| 0:42 | And so the thing that I focused then on, in addition to the omelette in the pan, | 于是我把注意力放在了 锅里的煎蛋卷之外 |
展开字幕全文（237 条）
| 序号 | 英文 | 中文 |
|---|---|---|
| 1 | A few years ago, I began to observe something in my own behavior | 几年前,我开始观察自己的行为 |
| 2 | that made me a bit uncomfortable. | 这让我有点不舒服。 |
| 3 | And that was that, from the moment that I woke up | 从我醒来那一刻起 |
| 4 | to the morning, to the end of the day, | 到早晨,到末日, |
| 5 | my life was a series of screens. | 我的生活是一系列的屏幕。 |
| 6 | I started the day with the thing that woke me up first thing in the morning, my phone. | 我开始的一天的事情 把我吵醒的第一件事,我的手机。 |
| 7 | And so I sat there in bed watching various cooking videos on Instagram | 我坐在床上看Instagram上的各种烹饪视频 |
| 8 | and bouncing around between a bunch of different applications. | 和弹出周围 在一堆不同的应用。 |
| 9 | But then it was time to get out of bed and cook breakfast. | 但是现在是时候起床煮早餐了 |
| 10 | And so the thing that I focused then on, in addition to the omelette in the pan, | 于是我把注意力放在了 锅里的煎蛋卷之外 |
| 11 | was the iPad that was right next to the oven. | 是放在烤箱旁边的iPad |
| 12 | And then it was time to do some work. | 然后是时候做一些工作了。 |
| 13 | And so I went to a different screen, which was attached to another screen itself. | 于是我去了另一个屏幕,它附着在另一个屏幕上。 |
| 14 | All the while this little devil on my wrist was tapping and beeping and blooping | 我手腕上的这个小恶魔 不停地敲打、鸣叫和流血 |
| 15 | and distracting me as I was trying to get important stuff done. | 并分散我的注意力 当我试图得到 重要的东西做。 |
| 16 | But there was one particular offender out of all of these different devices | 但是,在所有这些不同的装置中,有一个特定的罪犯 |
| 17 | that I wasted more time on than anything else. | 我浪费的时间比其他任何东西都多。 |
| 18 | That was this dastardly thing, my phone. | 那是一个卑鄙的东西,我的手机。 |
| 19 | I could spend hours on this thing every single day. | 我可以每天花几个小时在这件事上 |
| 20 | And so I decided to essentially, for all intents and purposes, | 所以我决定,基本上,出于所有的意图和目的, |
| 21 | get rid of the thing for a month. | 把那东西丢掉一个月 |
| 22 | As an experiment, I thought I'm going to live on this thing | 作为实验,我以为我要活在这件事上 |
| 23 | for just 30 minutes every single day at a maximum. | 每天最多30分钟 |
| 24 | And so this is the amount of time I have for maps. | 所以这就是我给地图的时间。 |
| 25 | This is the amount of time to call my mother. | 这是时间 打电话给我的母亲。 |
| 26 | This is the amount of time that I have for everything that I could possibly want to do, | 这是我可以做的每件事的时间 |
| 27 | to listen to music, to listen to podcasts. | 听音乐,听播客。 |
| 28 | And I observed what happened during this time. | 我观察了这期间发生的一切。 |
| 29 | It took about a week to adjust downward into a new lower level of stimulation. | 大约花了一个星期才向下调整到一个新的较低的刺激水平. |
| 30 | But once I did, I noticed that three curious things began to happen. | 但是,一旦我做到了,我注意到 三个奇怪的事情开始发生。 |
| 31 | First, my attention span grew. | 首先,我的注意力越来越大。 |
| 32 | It was like I could focus on things, not effortlessly, | 我好像可以把注意力集中在事情上 而不是无所作为 |
| 33 | but with much more ease than I could before this experiment started. | 但在实验开始前,我比这要轻松得多 |
| 34 | In addition to this, though, as I was going about the world, | 除此之外,虽然, 当我去世界, |
| 35 | and especially when my mind wandered a bit, | 尤其当我的头脑徘徊, |
| 36 | I had more ideas that my mind arrived at. | 我有更多的想法,我的头脑得到。 |
| 37 | And on top of this, I had more plans and thoughts about the future. | 除此之外,我还有更多关于未来的计划和想法。 |
| 38 | Getting rid of one simple device led to these three effects. | 摆脱一个简单的装置导致了这三种效果. |
| 39 | Why? | 为什么? |
| 40 | Noticing this a few years back led me on this long journey | 几年前我一直记着这个 一直走下去 |
| 41 | to get to the bottom of what it takes to focus in a world of distraction. | 在分散注意力的世界中 将注意力集中起来 |
| 42 | I poured over hundreds of research papers from front to back. | 我从头到尾倒了上百篇研究论文 |
| 43 | My office, I don't know if you've ever watched one of those crime shows | 我的办公室 我不知道你有没有看过那些犯罪节目 |
| 44 | where somebody's solving a murder, | 在那里有人正在解决谋杀案, |
| 45 | and so they have this big Bristol board and their string attached to papers, | 所以他们有这个大布里斯托尔板 和他们的弦附在报纸上, |
| 46 | attached to memos, attached to newspaper, this is like what the state of my office was. | 这就像我办公室的状态 |
| 47 | I flew out to meet experts around the world who study focus. | 我飞去见世界各地研究焦点的专家。 |
| 48 | I conducted more experiments on myself. | 我对自己做了更多的实验 |
| 49 | Until the point, I had 25,000 words of research notes about why this is the case. | 直到现在,我收到了两万五千字的研究笔记 关于为什么是这样。 |
| 50 | How does technology influence our attention and our ability to focus? | 技术如何影响我们的注意力和集中能力? |
| 51 | I want to start with the attention spans that we have. | 我想从我们的关注开始 |
| 52 | This is how we pay attention to the world around us | 这就是我们关注周围世界的方式 |
| 53 | and how much control we have over our focus. | 以及我们如何控制我们的焦点。 |
| 54 | The research around this particular area is fascinating. | 围绕这个特定领域的研究令人着迷. |
| 55 | It turns out that when we two work in front of a computer, | 我们两个在电脑前工作时 |
| 56 | especially when our phone is nearby, | 尤其是当我们的电话就在附近的时候 |
| 57 | we focus on one thing for just 40 seconds before we switch to doing something else. | 我们只专注于一件事 仅仅40秒之前,我们开始做别的事情。 |
| 58 | And when we have things like Slack open as we're doing some work, | 当我们有像Slack一样的东西打开 当我们做一些工作, |
| 59 | this lowers to 35 seconds. | 减到35秒 |
| 60 | But the reason that this is the case is not what we might think after looking at the research. | 但事情是这样的原因 并不是我们看完研究后所想的 |
| 61 | We think the problem is that our brains are distracted. | 我们认为问题是 我们的大脑被分心。 |
| 62 | But after looking at the research, this is what I've come to know as a symptom for the deeper problem, | 但是在研究之后 我终于知道 更深层问题的症状 |
| 63 | which runs much more deeply. | 更深入的运行。 |
| 64 | It's the root cause of this distraction. | 谓此分心之根. |
| 65 | It's not that we're distracted. | 不是我们分心了 |
| 66 | It's that our brains are overstimulated. | 我们的大脑被过度刺激了 |
| 67 | It's that we crave distraction in the first place. | 我们一开始就渴望分心 |
| 68 | Our brains love these tiny little nuggets of information and social media and email | 我们的大脑喜欢这些微小的微小 信息与社交媒体和电子邮件 |
| 69 | and these things that we do over the course of the day. | 以及我们白天所做的一切 |
| 70 | There's even a mechanism in our mind called the novelty bias, | 甚至我们脑海中有一种叫做新颖偏见的机制, |
| 71 | by which our mind rewards us with a hit of dopamine, | 我们的心灵用多巴胺来奖励我们 |
| 72 | one of those wonderful pleasure chemicals, | 一种美妙的快乐化学物质, |
| 73 | the same one that we get when we eat and order a whole medium pizza from Domino's, | 和我们吃东西时得到的一样 还要从多米诺那里 订购一整批中式披萨 |
| 74 | the same one that we get when we make love. | 和做爱时一样 |
| 75 | We get that same stimulation when we check Facebook. | 当我们检查Facebook时,我们得到同样的刺激。 |
| 76 | We get this dopamine coursing through our mind. | 我们把多巴胺通过我们的脑海凝结。 |
| 77 | And so we not only crave distraction, but our mind rewards us for seeking out | 所以我们不仅渴望分心 我们的心灵也奖励我们寻找 |
| 78 | and finding distraction in the first place. | 并发现分心 首先。 |
| 79 | So this is the state of our minds today. | 这就是我们今天的思想状态。 |
| 80 | We're at this hyperstimulated state where we bounce around | 我们处于一个超刺激的状态 在那里我们反弹 |
| 81 | between these bunch of different objects of attention that are very, very stimulating for our mind. | 这群不同的关注对象之间 对我们的心灵非常非常刺激 |
| 82 | And so I thought, okay, if the phone had this impact on my attention span, | 所以我想,好吧,如果电话 影响我的注意力范围, |
| 83 | what if I lowered how stimulated I was even more still? | 如果我降低 如何刺激我 更静止? |
| 84 | And so this feeling that we experience when we go from being in a state of high stimulation | 所以这种感觉,当我们从 处于高刺激状态时, |
| 85 | into a state of low stimulation, it has a name. | 进入低刺激状态, 它有一个名字。 |
| 86 | That name is called boredom. | 这个名字叫无聊 |
| 87 | This restlessness that we feel when we have this super busy week | 当我们有这个超级忙碌的一周的时候 我们感到的这种不安 |
| 88 | and then we're lying on the couch on a Sunday afternoon thinking, | 然后我们躺在沙发上 一个星期天下午想, |
| 89 | all right, what am I doing now? | 好吧,我现在在做什么? |
| 90 | So I challenged, I put out a call to the readers of my website and I asked them, | 所以我向网站的读者打个电话 问他们 |
| 91 | what is the most boring thing that you can think of doing? | 你能想到的最无聊的事是什么? |
| 92 | I'm going to make myself bored for an hour a day for a month. | 我将让自己无聊一天一个小时一个月。 |
| 93 | And so I did some stuff that I'm still upset about from my readers to this day. | 于是我做了一些事情, 至今我仍然对读者们感到不快。 |
| 94 | Day one, I read the iTunes terms and conditions for one hour. | 第一天,我读了 iTunes 的条款和条件 一个小时。 |
| 95 | It's actually shorter and more readable than you might think. | 其实比你想的要短,更易读. |
| 96 | Day four, I waited on hold with Air Canada's baggage claims department. | 第四天,我和加拿大航空的行李报销部门等了一会儿 |
| 97 | It's very easy. | 这很容易。 |
| 98 | This is the trick. | 这是骗局。 |
| 99 | If you want to make yourself bored, don't call the reservations department. | 如果你想让自己无聊, 不要打电话预订部门。 |
| 100 | Call the baggage claim people because you're going to wait for hours | 打给行李管理员 因为你要等几个小时 |
| 101 | if you ever get through it all. | 如果你能度过这一切。 |
| 102 | Day 19, I counted all the zeros that I could in the first 10,000 digits of pie. | 第19天,我数了所有零,我可以 在第一万个数字的派。 |
| 103 | Day 24, I watched the clock tick, tick for one hour. | 24日,我看着时钟, 滴答一个小时。 |
| 104 | And 27 other activities this month. | 本月还有其他27项活动。 |
| 105 | Geez, I still think back. | 天啊,我还是回想一下 |
| 106 | But curiously, I noticed the exact same effects as I did during the smartphone experiment. | 但奇怪的是,我注意到了 和智能手机实验中一样的效果。 |
| 107 | It took about a week for my mind to adjust downward into a newer, lower level of stimulation. | 我花了大约一个星期的时间 才把大脑向下调整成新的低级刺激 |
| 108 | And this maps curiously on top of research that shows that it takes our mind about eight days | 这幅地图在研究之上 令人好奇地显示 花了我们八天的时间 |
| 109 | to fully calm down and rest, like when we're on vacation as an example. | 完全冷静和休息 就像我们在度假的时候一样 |
| 110 | Our vacations need to be longer than they are today. | 我们的假期需要比今天更长 |
| 111 | But I also noticed that my attention span expanded. | 但我也注意到我的注意力在扩大 |
| 112 | I was able to focus even more effortlessly because I wasn't surrounded by fewer distractions, | 我更努力地集中注意力 因为我没有被更少的分散注意力所包围 |
| 113 | but my mind was so much less stimulated that it did not seek the distraction in the first place. | 但我的头脑更没有被刺激到 它一开始并不想分心 |
| 114 | But the fun part were these ideas and plans that struck me that didn't before. | 但有趣的是这些想法和计划 使我前所未有。 |
| 115 | And the reason that this is the case is because my mind had a chance to wander more often. | 之所以出现这种情况,是因为我的心灵有机会更频繁地徘徊。 |
| 116 | There's a great quote that I love that you might be familiar with from J.R.R. | 有个很好的引文,我爱 你可能熟悉J. R. R. |
| 117 | Tolkien, | 托尔基安, |
| 118 | where he says that not all those who wander are lost. | 他说,不是所有徘徊的人都迷路了。 |
| 119 | And the exact same thing is true, it turns out, with regard to our focus, with regard to our attention. | 事实表明,同样情况确实如此,关于我们的焦点,关于我们的注意力。 |
| 120 | If you think back to when your best, most brilliant ideas strike you, | 如果你回想起你最优秀的主意 |
| 121 | you're rarely focused on something. | 你很少专注于一些事情。 |
| 122 | Maybe this morning you were taking a shower, or maybe some morning in the past, | 也许今天早上你正在洗澡 或者过去某天早上 |
| 123 | and then your mind had a chance to connect several of the constellations of ideas | 然后,你的头脑有一个机会 连接几个星团的想法 |
| 124 | {\fn黑体\fs22\bord1\shad0\3aHBE\4aH00\fscx67\fscy66\2cHFFFFFF\3cH808080}在你的脑海中徘徊 {\fn黑体\fs22\bord1\shad0\3aHBE\4aH00\fscx67\fscy66\2cHFFFFFF\3cH808080}创造出一个不可能实现的想法 | |
| 125 | if you were focused on something else, on your phone, for example. | 如果你专注于别的东西, 在你的电话,例如。 |
| 126 | This is a mode, especially when we do this deliberately, when we deliberately let our mind wander. | 这是一个模式,特别是当我们故意这样做时,当我们故意让我们的心灵徘徊时。 |
| 127 | I call this mode scatter focus. | 我称之为散开的焦点。 |
| 128 | And the research shows that it lets our mind come up with ideas, | 研究表明,它让我们的头脑 提出一些想法, |
| 129 | it lets our mind plan because of where our mind wanders to. | 它让我们的心灵计划 因为我们的心灵徘徊的地方。 |
| 130 | This is fascinating. | 这太有趣了。 |
| 131 | It turns out that when we just let our attention rest, it goes to three main places. | 事实证明,当我们只是让我们的注意力停止的时候,它会流向三个主要地方。 |
| 132 | We think about the past, we think about the present, and we think about the future. | 我们思考过去,思考现在,思考未来. |
| 133 | But we think about the past less than we might think. | 但我们对过去的想法比我们想象的要少。 |
| 134 | Only about 12% of the time. | 时间只有12%左右. |
| 135 | And often the time we're recalling ideas in these thought-wandering episodes. | 我们经常回顾这些令人思索的故事中的想法。 |
| 136 | But the present, which is a much more productive place to wander, | 但是,现在,这是一个更生产的地方 漫游, |
| 137 | we wander to think about the present 28% of the time. | 我们徘徊 思考现在的28%的时间。 |
| 138 | And so this is, you know, it's something as simple as you're typing up an email, | 所以这是,你知道, 这是一件简单的事情,就像你在打电子邮件, |
| 139 | and you can't find a way to phrase something because it's very delicate, maybe it's political. | 而且你找不到一个方法 来表达某些东西,因为它是非常微妙的, 也许它是政治上的。 |
| 140 | You go and walk to another room, you go to another room of the house, of the office, | 你走到另一个房间, 你去另一个房间的房子,办公室, |
| 141 | and the solution hits you because your mind had a chance to approach it | 解答会触动你 因为你的头脑有机会接近它 |
| 142 | and prod at that problem from different directions. | 并且从不同的方向研究这个问题。 |
| 143 | But here's the thing. | 但问题是 |
| 144 | Our minds wander to think about the future more than the past and the present combined. | 我们的头脑徘徊在思考未来 而不是过去和现在 |
| 145 | Whenever our mind is wandering, we think about the future 48% of the time. | 每当我们的思想在徘徊, 我们思考未来48%的时间。 |
| 146 | This is why when we're taking a shower, we plan out our entire day, | 这就是为什么当我们洗澡, 我们计划了一整天, |
| 147 | even though it hasn't started yet. | 虽然还没开始 |
| 148 | This is called our mind's prospective bias, and it occurs when our mind wanders. | 这被称为我们的思想的预期偏差,它发生在我们的思想徘徊时. |
| 149 | If you're good with math, or maths, I should say, not in Canada anymore, | 如果你精通数学或数学,我应该说, 不再在加拿大了, |
| 150 | these numbers don't add up to 100s because the rest of the time our mind is dull, | 这些数字加起来不等于100, 因为剩下的时间 我们的头脑是乏味的, |
| 151 | it's blank, or it doesn't have an idea inside of it that is rooted in time. | 里面没有根植于时间的想法 |
| 152 | But whatever it is for you that lets your mind wander, something that's simple, | 但无论你是什么让你的 思想徘徊, 事情很简单, |
| 153 | something that doesn't consume your full attention, | 有些东西不会引起你的注意 |
| 154 | mine happens to be something that is not necessarily stereotypic | 我碰巧是一些 不一定是立体的 |
| 155 | of my age and gender demographic, but I love to knit. | 但我喜欢编织 |
| 156 | Knitting is one of my favorite hobbies. | 编织是我最喜欢的爱好之一. |
| 157 | I knit in planes, I knit on trains, | 我在飞机上编织 我在火车上编织 |
| 158 | I knit in hotel rooms, I was knitting in the hotel room before this event today | 我在酒店房间编织, 今天之前我在酒店房间编织 |
| 159 | because it helps calm you down, it helps settle your nerves, | 因为它有助于你冷静下来, 它有助于稳定你的神经, |
| 160 | and I come up with so many ideas when I knit, I have a notepad next to me. | 我编织的时候想出了很多想法 我旁边有个纸纸 |
| 161 | But whatever it is for you, it might be taking that extra long shower, | 但不管它为你, 它可能要花多长的淋浴, |
| 162 | it might be taking a bath, upgrading your shower to a bath, | 它可能是在洗澡, 提升你的淋浴到洗澡, |
| 163 | so you can soak not just with your body but with your ideas as well. | 这样你不仅可以用身体 也可以用想法浸泡 |
| 164 | It could be simple if you're at work, walking from one room to another in the office. | 如果你在办公室里 从一个房间走到另一个房间 可能很简单 |
| 165 | Very simple change, but if you don't use your phone during that walk, | 很简单的改变 但如果你走的时候不用手机 |
| 166 | your mind will go to the meeting that you're about to attend, | 你的思想会去参加你将要参加的会议, |
| 167 | it'll go to the call that you were just on, it'll wander to the ideas that are circulating, | 它会到你刚才的电话, 它会漫游到流传的思想, |
| 168 | and it'll make you more creative in this way. | 这样你就能更有创意了 |
| 169 | It could be something as simple as waiting in line and just, I don't know, waiting in line. | 它可能是简单的东西 像等待排队, 只是,我不知道,等待排队。 |
| 170 | It could be getting a massage. | 它可能是在按摩。 |
| 171 | Whatever it is that lets your mind, well, I love this picture so much. | 不管是什么让你心烦意乱 我喜欢这张照片 |
| 172 | Whatever you love doing. | 无论你喜欢做什么。 |
| 173 | Here's a pro tip. | 这是专业小费。 |
| 174 | Ask your masseuse to let you have a notepad in the session, | 叫你的按摩师给你留个笔记 |
| 175 | because ideas always come to you and you're always incubating things, | 因为想法总是来找你 而你总是在潜伏的东西, |
| 176 | and so capture them so you can act upon them later. | 抓住他们,你以后再行动 |
| 177 | But I think, after doing this deep dive into the research, | 但我想,在深入研究之后 |
| 178 | we need to make two fundamental shifts with regard to how we think about our attention. | 我们需要在如何看待我们的注意力方面作出两个根本性的转变。 |
| 179 | We think that we need to fit more in. | 我们认为,我们需要更加融入其中。 |
| 180 | You know, there's all this talk about hustling. | 你知道,所有这些谈论 关于胡思乱想。 |
| 181 | I'm an anti-hustler. | 我是一个反赫斯特。 |
| 182 | I'm one of the laziest people you'll ever meet, | 我是你见过的最懒的人之一 |
| 183 | and I think that's what gives me so many ideas to talk and write about. | 我想这就是给我 这么多的想法 谈论和写。 |
| 184 | We don't need to fit more in. | 我们不需要更适合。 |
| 185 | We're doing enough. | 我们做得够多了 |
| 186 | We're doing too much. | 我们做的太多了。 |
| 187 | We're doing so much that our mind never wanders anymore. | 我们做了这么多,我们的思想不再徘徊。 |
| 188 | It's sad. | 悲'. |
| 189 | This is when our best ideas and plans come to us. | 这时,我们的最佳想法和计划来到我们身边。 |
| 190 | We need more space. | 我们需要更多的空间。 |
| 191 | If you look at what allows traffic to move down a highway, | 如果你看看什么能让交通顺着高速公路前进 |
| 192 | what allows it to move forward isn't how fast cars are moving, as you might expect. | 让它前进的不是车开得这么快,你可能期望的 |
| 193 | It's how much space exists between the cars that allows traffic to move forward. | 车厢之间有多少空间可以让交通向前发展. |
| 194 | Our work and our life are the same way. | 我们的工作和生活都是一样的 |
| 195 | The second shift. | 第二转. |
| 196 | We like to think of distraction as the enemy of focus. | 我们喜欢把分散注意力视为焦点的敌人。 |
| 197 | It is not. | 事实并非如此。 |
| 198 | It is a symptom of why we find it difficult to focus, | 这是为什么我们发现难以集中的症状, |
| 199 | which is the fact that our mind is overstimulated. | 这就是我们的思想被过度刺激的事实。 |
| 200 | I have a challenge for you. | 我有一个挑战给你。 |
| 201 | It's a two-week challenge, | 这是一个两周的挑战, |
| 202 | but it's a challenge to make your mind a bit less stimulated | 但让你的头脑少一点刺激是件挑战 |
| 203 | and simply notice what happens to your attention. | 注意你的注意力 |
| 204 | How many ideas do you get? | 你有几个想法? |
| 205 | How does your focus change? | 你的注意力有什么变化? |
| 206 | How many plans do you make? | 你做了多少计划? |
| 207 | So for two weeks, make your mind less stimulated. | 两周来,让你的头脑少点刺激。 |
| 208 | There are so many great features on phones, on devices, | 电话、设备都有很多大功能 |
| 209 | that let us eliminate a lot of the time we waste on our devices. | 让我们消除我们浪费在装置上的大量时间。 |
| 210 | Use those features, not only to become aware of how you spend your time, | 使用这些功能, 不仅知道如何度过你的时间, |
| 211 | but how you can spend less so you have more ideas. | 但你如何少花钱 让你有更多的想法。 |
| 212 | Have a disconnection ritual every evening. | 每天晚上都要举行断线仪式. |
| 213 | One of my favorite daily rituals, I disconnect from the internet completely | 我最喜欢的日常仪式之一, 我断绝了与互联网的连接 |
| 214 | from 8 p.m. to 8 a.m. | 下午8时至8时 |
| 215 | My fiance and I, we have a weekly disconnection ritual, | 我和我未婚夫每周有个断线仪式 |
| 216 | a technology Sabbath every Sunday, | 每个星期天都有科技安息日, |
| 217 | so we can disconnect from the digital world | 这样我们就能与数码世界断绝联系 |
| 218 | and reconnect with the physical world, the real actual world. | 并重新连接 物理世界, 真实的世界。 |
| 219 | Rediscover boredom. | 重新发现无聊。 |
| 220 | You don't have to do it for an hour. | 一时不作. |
| 221 | Please don't call Air Canada. | 请不要打电话给加拿大航空。 |
| 222 | It's just a world of hell. | 只见地狱世界. |
| 223 | But rediscover boredom just for a few minutes. | 但重新发现无聊 仅仅几分钟。 |
| 224 | Lay on the couch, and where does your mind go? | 躺在沙发上,你在想什么? |
| 225 | And scatter your attention. | 并分散你的注意力。 |
| 226 | You'll find some remarkably fruitful things in that attentional zone. | 你会发现一些非常有成果的东西 在这个关注区。 |
| 227 | If there's one thing that I have found to be true, | 如果我发现有一件事是真的 |
| 228 | after doing this deep dive into this world on how we focus, | 在深入世界研究我们如何集中注意力之后 |
| 229 | it's that the state of our attention is what determines the state of our lives. | 我们的注意力是决定我们生活状况的 |
| 230 | If we're distracted in each moment, | 如果我们在每一刻分心 |
| 231 | those moments of distraction and overstimulation build up and accumulate | 分心和过度刺激的瞬间 不断积累 |
| 232 | to create a life that feels more distracted and overwhelming | 创造出一种感觉更加分心和压倒性的生活 |
| 233 | like we don't have a clear direction. | 就像我们没有明确的方向。 |
| 234 | But when we become less stimulated, when we make our mind more calm, | 但是,当我们变得不那么刺激, 当我们让我们的头脑更加平静, |
| 235 | we get the benefits of added productivity and focus and ideas and creativity, | 我们得到增加的生产力和重点的好处 以及想法和创造力, |
| 236 | but we also live a better life because of it. | 但我们也因此而过上更好的生活。 |
| 237 | Thank you so much. | 非常感谢 |
该视频共有字幕 237 条。解锁更多字幕为会员功能，请移动到 价格
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字幕摘录
| 时间 | 英文 | 中文 |
|---|---|---|
| 0:06 | A few years ago, I began to observe something in my own behavior | 几年前,我开始观察自己的行为 |
| 0:12 | that made me a bit uncomfortable. | 这让我有点不舒服。 |
| 0:16 | And that was that, from the moment that I woke up | 从我醒来那一刻起 |
| 0:19 | to the morning, to the end of the day, | 到早晨,到末日, |
| 0:22 | my life was a series of screens. | 我的生活是一系列的屏幕。 |
| 0:26 | I started the day with the thing that woke me up first thing in the morning, my phone. | 我开始的一天的事情 把我吵醒的第一件事,我的手机。 |
| 0:30 | And so I sat there in bed watching various cooking videos on Instagram | 我坐在床上看Instagram上的各种烹饪视频 |
| 0:34 | and bouncing around between a bunch of different applications. | 和弹出周围 在一堆不同的应用。 |
| 0:37 | But then it was time to get out of bed and cook breakfast. | 但是现在是时候起床煮早餐了 |
| 0:41 | And so the thing that I focused then on, in addition to the omelette in the pan, | 于是我把注意力放在了 锅里的煎蛋卷之外 |
展开字幕全文（238 条）
| 序号 | 英文 | 中文 |
|---|---|---|
| 1 | A few years ago, I began to observe something in my own behavior | 几年前,我开始观察自己的行为 |
| 2 | that made me a bit uncomfortable. | 这让我有点不舒服。 |
| 3 | And that was that, from the moment that I woke up | 从我醒来那一刻起 |
| 4 | to the morning, to the end of the day, | 到早晨,到末日, |
| 5 | my life was a series of screens. | 我的生活是一系列的屏幕。 |
| 6 | I started the day with the thing that woke me up first thing in the morning, my phone. | 我开始的一天的事情 把我吵醒的第一件事,我的手机。 |
| 7 | And so I sat there in bed watching various cooking videos on Instagram | 我坐在床上看Instagram上的各种烹饪视频 |
| 8 | and bouncing around between a bunch of different applications. | 和弹出周围 在一堆不同的应用。 |
| 9 | But then it was time to get out of bed and cook breakfast. | 但是现在是时候起床煮早餐了 |
| 10 | And so the thing that I focused then on, in addition to the omelette in the pan, | 于是我把注意力放在了 锅里的煎蛋卷之外 |
| 11 | was the iPad that was right next to the oven. | 是放在烤箱旁边的iPad |
| 12 | And then it was time to do some work. | 然后是时候做一些工作了。 |
| 13 | And so I went to a different screen, which was attached to another screen itself. | 于是我去了另一个屏幕,它附着在另一个屏幕上。 |
| 14 | All the while this little devil on my wrist was tapping and beeping and blooping | 我手腕上的这个小恶魔 不停地敲打、鸣叫和流血 |
| 15 | and distracting me as I was trying to get important stuff done. | 并分散我的注意力 当我试图得到 重要的东西做。 |
| 16 | But there was one particular offender out of all of these different devices | 但是,在所有这些不同的装置中,有一个特定的罪犯 |
| 17 | that I wasted more time on than anything else. | 我浪费的时间比其他任何东西都多。 |
| 18 | That was this dastardly thing, my phone. | 那是一个卑鄙的东西,我的手机。 |
| 19 | I could spend hours on this thing every single day. | 我可以每天花几个小时在这件事上 |
| 20 | And so I decided to essentially, for all intents and purposes, | 所以我决定,基本上,出于所有的意图和目的, |
| 21 | get rid of the thing for a month. | 把那东西丢掉一个月 |
| 22 | As an experiment, I thought I'm going to live on this thing | 作为实验,我以为我要活在这件事上 |
| 23 | for just 30 minutes every single day at a maximum. | 每天最多30分钟 |
| 24 | And so this is the amount of time I have for maps. | 所以这就是我给地图的时间。 |
| 25 | This is the amount of time to call my mother. | 这是时间 打电话给我的母亲。 |
| 26 | This is the amount of time that I have for everything that I could possibly want to do, | 这是我可以做的每件事的时间 |
| 27 | to listen to music, to listen to podcasts. | 听音乐,听播客。 |
| 28 | And I observed what happened during this time. | 我观察了这期间发生的一切。 |
| 29 | It took about a week to adjust downward into a new lower level of stimulation. | 大约花了一个星期才向下调整到一个新的较低的刺激水平. |
| 30 | But once I did, I noticed that three curious things began to happen. | 但是,一旦我做到了,我注意到 三个奇怪的事情开始发生。 |
| 31 | First, my attention span grew. | 首先,我的注意力越来越大。 |
| 32 | It was like I could focus on things, not effortlessly, | 我好像可以把注意力集中在事情上 而不是无所作为 |
| 33 | but with much more ease than I could before this experiment started. | 但在实验开始前,我比这要轻松得多 |
| 34 | In addition to this, though, as I was going about the world, | 除此之外,虽然, 当我去世界, |
| 35 | and especially when my mind wandered a bit, | 尤其当我的头脑徘徊, |
| 36 | I had more ideas that my mind arrived at. | 我有更多的想法,我的头脑得到。 |
| 37 | And on top of this, I had more plans and thoughts about the future. | 除此之外,我还有更多关于未来的计划和想法。 |
| 38 | Getting rid of one simple device led to these three effects. | 摆脱一个简单的装置导致了这三种效果. |
| 39 | Why? | 为什么? |
| 40 | Noticing this a few years back led me on this long journey | 几年前我一直记着这个 一直走下去 |
| 41 | to get to the bottom of what it takes to focus in a world of distraction. | 在分散注意力的世界中 将注意力集中起来 |
| 42 | I poured over hundreds of research papers from front to back. | 我从头到尾倒了上百篇研究论文 |
| 43 | I don't know if you've ever watched one of those crime shows | 我不知道你有没有看过那种犯罪秀 |
| 44 | where somebody's solving a murder, | 在那里有人正在解决谋杀案, |
| 45 | and so they have this big Bristol board and their string attached to papers, | 所以他们有这个大布里斯托尔板 和他们的弦附在报纸上, |
| 46 | attached to memos, attached to newspaper clippings. | 附于备忘录,附于剪报. |
| 47 | This is like what the state of my office was. | 这就像我办公室的状态。 |
| 48 | I flew out to meet experts around the world who study focus. | 我飞去见世界各地研究焦点的专家。 |
| 49 | I conducted more experiments on myself. | 我对自己做了更多的实验 |
| 50 | Until the point I had 25,000 words of research notes about why this is the case. | 直到那时,我已经有25,000字的研究笔记, 说明为什么是这样。 |
| 51 | How does technology influence our attention and our ability to focus? | 技术如何影响我们的注意力和集中能力? |
| 52 | I want to start with the attention spans that we have. | 我想从我们的关注开始 |
| 53 | This is how we pay attention to the world around us | 这就是我们关注周围世界的方式 |
| 54 | and how much control we have over our focus. | 以及我们如何控制我们的焦点。 |
| 55 | The research around this particular area is fascinating. | 围绕这个特定领域的研究令人着迷. |
| 56 | It turns out that when we two work in front of a computer, | 我们两个在电脑前工作时 |
| 57 | especially when our phone is nearby, | 尤其是当我们的电话就在附近的时候 |
| 58 | we focus on one thing for just 40 seconds before we switch to doing something else. | 我们只专注于一件事 仅仅40秒之前,我们开始做别的事情。 |
| 59 | And when we have things like Slack open as we're doing some work, | 当我们有像Slack一样的东西打开 当我们做一些工作, |
| 60 | this lowers to 35 seconds. | 减到35秒 |
| 61 | But the reason that this is the case is not what we might think after looking at the research. | 但事情是这样的原因 并不是我们看完研究后所想的 |
| 62 | We think the problem is that our brains are distracted. | 我们认为问题是 我们的大脑被分心。 |
| 63 | But after looking at the research, this is what I've come to know as a symptom for the deeper problem, | 但是在研究之后 我终于知道 更深层问题的症状 |
| 64 | which runs much more deeply. | 更深入的运行。 |
| 65 | It's the root cause of this distraction. | 谓此分心之根. |
| 66 | It's not that we're distracted. | 不是我们分心了 |
| 67 | It's that our brains are overstimulated. | 我们的大脑被过度刺激了 |
| 68 | It's that we crave distraction in the first place. | 我们一开始就渴望分心 |
| 69 | Our brains love these tiny little nuggets of information and social media and email | 我们的大脑喜欢这些微小的微小 信息与社交媒体和电子邮件 |
| 70 | and these things that we do over the course of the day. | 以及我们白天所做的一切 |
| 71 | There's even a mechanism in our mind called the novelty bias, | 甚至我们脑海中有一种叫做新颖偏见的机制, |
| 72 | by which our mind rewards us with a hit of dopamine, | 我们的心灵用多巴胺来奖励我们 |
| 73 | one of those wonderful pleasure chemicals, | 一种美妙的快乐化学物质, |
| 74 | the same one that we get when we eat and order a whole medium pizza from Domino's, | 和我们吃东西时得到的一样 还要从多米诺那里 订购一整批中式披萨 |
| 75 | the same one that we get when we make love. | 和做爱时一样 |
| 76 | We get that same stimulation when we check Facebook. | 当我们检查Facebook时,我们得到同样的刺激。 |
| 77 | We get this dopamine coursing through our mind. | 我们把多巴胺通过我们的脑海凝结。 |
| 78 | And so we not only crave distraction, but our mind rewards us for seeking out | 所以我们不仅渴望分心 我们的心灵也奖励我们寻找 |
| 79 | and finding distraction in the first place. | 并发现分心 首先。 |
| 80 | So this is the state of our minds today. | 这就是我们今天的思想状态。 |
| 81 | We're at this hyperstimulated state where we bounce around | 我们处于一个超刺激的状态 在那里我们反弹 |
| 82 | between these bunch of different objects of attention that are very, very stimulating for our mind. | 这群不同的关注对象之间 对我们的心灵非常非常刺激 |
| 83 | And so I thought, okay, if the phone had this impact on my attention span, | 所以我想,好吧,如果电话 影响我的注意力范围, |
| 84 | what if I lowered how stimulated I was even more still? | 如果我降低 如何刺激我 更静止? |
| 85 | And so this feeling that we experience when we go from being in a state of high stimulation | 所以这种感觉,当我们从 处于高刺激状态时, |
| 86 | into a state of low stimulation, it has a name. | 进入低刺激状态, 它有一个名字。 |
| 87 | That name is called boredom. | 这个名字叫无聊 |
| 88 | This restlessness that we feel when we have this super busy week | 当我们有这个超级忙碌的一周的时候 我们感到的这种不安 |
| 89 | and then we're lying on the couch on a Sunday afternoon thinking, | 然后我们躺在沙发上 一个星期天下午想, |
| 90 | all right, what am I doing now? | 好吧,我现在在做什么? |
| 91 | So I challenged, I put out a call to the readers of my website and I asked them, | 所以我向网站的读者打个电话 问他们 |
| 92 | what is the most boring thing that you can think of doing? | 你能想到的最无聊的事是什么? |
| 93 | I'm going to make myself bored for an hour a day for a month. | 我将让自己无聊一天一个小时一个月。 |
| 94 | And so I did some stuff that I'm still upset about from my readers to this day. | 于是我做了一些事情, 至今我仍然对读者们感到不快。 |
| 95 | Day one I read the iTunes terms and conditions for one hour. | 第一天我读了一个小时的iTunes条款和条件。 |
| 96 | It's actually shorter and more readable than you might think. | 其实比你想的要短,更易读. |
| 97 | Day four I waited on hold with Air Canada's baggage claims department. | 第四天我和加拿大航空的行李报销部门等了很久 |
| 98 | It's very easy. | 这很容易。 |
| 99 | This is the trick. | 这是骗局。 |
| 100 | If you want to make yourself bored, | 如果你想让自己无聊, |
| 101 | don't call the reservations department. | 别打给预订部门 |
| 102 | Call the baggage claim people because you're going to wait for hours | 打给行李管理员 因为你要等几个小时 |
| 103 | if you ever get through it all. | 如果你能度过这一切。 |
| 104 | Day 19 I counted all the zeros that I could in the first 10,000 digits of pie. | 第19天,我数了所有零,我可以 在第一万个数字的派。 |
| 105 | Day 24 I watched the clock tick, tick for one hour. | 第24天,我看着钟表, 滴答一个小时。 |
| 106 | And 27 other activities this month. | 本月还有其他27项活动。 |
| 107 | Geez, I still think back. | 天啊,我还是回想一下 |
| 108 | But curiously, I noticed the exact same effects as I did during the smartphone experiment. | 但奇怪的是,我注意到了 和智能手机实验中一样的效果。 |
| 109 | It took about a week for my mind to adjust downward into a newer, lower level of stimulation. | 我花了大约一个星期的时间 才把大脑向下调整成新的低级刺激 |
| 110 | And this maps curiously on top of research that shows that it takes our mind about eight days | 这幅地图在研究之上 令人好奇地显示 花了我们八天的时间 |
| 111 | to fully calm down and rest, like when we're on vacation as an example. | 完全冷静和休息 就像我们在度假的时候一样 |
| 112 | Our vacations need to be longer than they are today. | 我们的假期需要比今天更长 |
| 113 | But I also noticed that my attention span expanded. | 但我也注意到我的注意力在扩大 |
| 114 | I was able to focus even more effortlessly because I wasn't surrounded by fewer distractions, | 我更努力地集中注意力 因为我没有被更少的分散注意力所包围 |
| 115 | but my mind was so much less stimulated that it did not seek the distraction in the first place. | 但我的头脑更没有被刺激到 它一开始并不想分心 |
| 116 | But the fun part were these ideas and plans that struck me that didn't before. | 但有趣的是这些想法和计划 使我前所未有。 |
| 117 | And the reason that this is the case is because my mind had a chance to wander more often. | 之所以出现这种情况,是因为我的心灵有机会更频繁地徘徊。 |
| 118 | There's a great quote that I love that you might be familiar with from J.R.R. | 有个很好的引文,我爱 你可能熟悉J. R. R. |
| 119 | Tolkien, | 托尔基安, |
| 120 | where he says that not all those who wander are lost. | 他说,不是所有徘徊的人都迷路了。 |
| 121 | And the exact same thing is true, it turns out, with regard to our focus, with regard to our attention. | 事实表明,同样情况确实如此,关于我们的焦点,关于我们的注意力。 |
| 122 | If you think back to when your best, most brilliant ideas strike you, | 如果你回想起你最优秀的主意 |
| 123 | you're rarely focused on something. | 你很少专注于一些事情。 |
| 124 | Maybe this morning you were taking a shower, or maybe some morning in the past, | 也许今天早上你正在洗澡 或者过去某天早上 |
| 125 | and then your mind had a chance to connect several of the constellations of ideas | 然后,你的头脑有一个机会 连接几个星团的想法 |
| 126 | {\fn黑体\fs22\bord1\shad0\3aHBE\4aH00\fscx67\fscy66\2cHFFFFFF\3cH808080}在你的脑海中徘徊 {\fn黑体\fs22\bord1\shad0\3aHBE\4aH00\fscx67\fscy66\2cHFFFFFF\3cH808080}创造出一个不可能实现的想法 | |
| 127 | if you were focused on something else, on your phone, for example. | 如果你专注于别的东西, 在你的电话,例如。 |
| 128 | This is a mode, especially when we do this deliberately, when we deliberately let our mind wander. | 这是一个模式,特别是当我们故意这样做时,当我们故意让我们的心灵徘徊时。 |
| 129 | I call this mode scatter focus. | 我称之为散开的焦点。 |
| 130 | And the research shows that it lets our mind come up with ideas, | 研究表明,它让我们的头脑 提出一些想法, |
| 131 | it lets our mind plan because of where our mind wanders to. | 它让我们的心灵计划 因为我们的心灵徘徊的地方。 |
| 132 | This is fascinating. | 这太有趣了。 |
| 133 | It turns out that when we just let our attention rest, it goes to three main places. | 事实证明,当我们只是让我们的注意力停止的时候,它会流向三个主要地方。 |
| 134 | We think about the past, we think about the present, and we think about the future. | 我们思考过去,思考现在,思考未来. |
| 135 | But we think about the past less than we might think. | 但我们对过去的想法比我们想象的要少。 |
| 136 | Only about 12% of the time. | 时间只有12%左右. |
| 137 | And often the time we're recalling ideas in these thought-wandering episodes. | 我们经常回顾这些令人思索的故事中的想法。 |
| 138 | But the present, which is a much more productive place to wander, | 但是,现在,这是一个更生产的地方 漫游, |
| 139 | we wander to think about the present 28% of the time. | 我们徘徊 思考现在的28%的时间。 |
| 140 | And so this is, you know, it's something as simple as you're typing up an email, | 所以这是,你知道, 这是一件简单的事情,就像你在打电子邮件, |
| 141 | and you can't find a way to phrase something because it's very delicate, maybe it's political. | 而且你找不到一个方法 来表达某些东西,因为它是非常微妙的, 也许它是政治上的。 |
| 142 | You go and walk to another room, you go to another room of the house, of the office, | 你走到另一个房间, 你去另一个房间的房子,办公室, |
| 143 | and the solution hits you because your mind had a chance to approach it | 解答会触动你 因为你的头脑有机会接近它 |
| 144 | and prod at that problem from different directions. | 并且从不同的方向研究这个问题。 |
| 145 | But here's the thing. | 但问题是 |
| 146 | Our minds wander to think about the future more than the past and the present combined. | 我们的头脑徘徊在思考未来 而不是过去和现在 |
| 147 | Whenever our mind is wandering, we think about the future 48% of the time. | 每当我们的思想在徘徊, 我们思考未来48%的时间。 |
| 148 | This is why when we're taking a shower, we plan out our entire day, | 这就是为什么当我们洗澡, 我们计划了一整天, |
| 149 | even though it hasn't started yet. | 虽然还没开始 |
| 150 | This is called our mind's prospective bias, and it occurs when our mind wanders. | 这被称为我们的思想的预期偏差,它发生在我们的思想徘徊时. |
| 151 | If you're good with math, or maths, I should say, not in Canada anymore, | 如果你精通数学或数学,我应该说, 不再在加拿大了, |
| 152 | these numbers don't add up to 100s because the rest of the time our mind is dull, | 这些数字加起来不等于100, 因为剩下的时间 我们的头脑是乏味的, |
| 153 | it's blank, or it doesn't have an idea inside of it that is rooted in time. | 里面没有根植于时间的想法 |
| 154 | But whatever it is for you that lets your mind wander, something that's simple, | 但无论你是什么让你的 思想徘徊, 事情很简单, |
| 155 | something that doesn't consume your full attention. | 有些东西不会引起你的注意 |
| 156 | Mine happens to be something that is not necessarily stereotypic | 我的恰巧是 不一定是立体的 |
| 157 | of my age and gender demographic, but I love to knit. | 但我喜欢编织 |
| 158 | Knitting is one of my favorite hobbies. | 编织是我最喜欢的爱好之一. |
| 159 | I knit in planes, I knit on trains, I knit in hotel rooms. | 我在飞机上编织 我在火车上编织 我在酒店房间编织 |
| 160 | I was knitting in the hotel room before this event today because it helps calm you down, | 今天这个活动之前我在酒店房间织衣服 因为这能让你冷静下来 |
| 161 | it helps settle your nerves, and I come up with so many ideas when I knit, | 我编织的时候想出很多想法 |
| 162 | I have a notepad next to me. | 我旁边有个记事本 |
| 163 | But whatever it is for you, it might be taking that extra long shower, | 但不管它为你, 它可能要花多长的淋浴, |
| 164 | it might be taking a bath, upgrading your shower to a bath, | 它可能是在洗澡, 提升你的淋浴到洗澡, |
| 165 | so you can soak not just with your body but with your ideas as well. | 这样你不仅可以用身体 也可以用想法浸泡 |
| 166 | It could be simple if you're at work, walking from one room to another in the office. | 如果你在办公室里 从一个房间走到另一个房间 可能很简单 |
| 167 | Very simple change, but if you don't use your phone during that walk, | 很简单的改变 但如果你走的时候不用手机 |
| 168 | your mind will go to the meeting that you're about to attend, | 你的思想会去参加你将要参加的会议, |
| 169 | it'll go to the call that you were just on, it'll wander to the ideas that are circulating, | 它会到你刚才的电话, 它会漫游到流传的思想, |
| 170 | and it'll make you more creative in this way. | 这样你就能更有创意了 |
| 171 | It could be something as simple as waiting in line and just, I don't know, waiting in line. | 它可能是简单的东西 像等待排队, 只是,我不知道,等待排队。 |
| 172 | It could be getting a massage. | 它可能是在按摩。 |
| 173 | Whatever it is that lets your mind, well, I love this picture so much. | 不管是什么让你心烦意乱 我喜欢这张照片 |
| 174 | Whatever you love doing, here's a pro tip, | 无论你喜欢做什么 这是专业小费 |
| 175 | ask your masseuse to let you have a notepad in the session | 请按摩师在会话中给你一个便笺 |
| 176 | because ideas always come to you and you're always incubating things, | 因为想法总是来找你 而你总是在潜伏的东西, |
| 177 | and so capture them so you can act upon them later. | 抓住他们,你以后再行动 |
| 178 | But I think after doing this deep dive into the research, | 但我想在深入研究之后 |
| 179 | we need to make two fundamental shifts with regard to how we think about our attention. | 我们需要在如何看待我们的注意力方面作出两个根本性的转变。 |
| 180 | We think that we need to fit more in. | 我们认为,我们需要更加融入其中。 |
| 181 | You know, there's all this talk about hustling. | 你知道,所有这些谈论 关于胡思乱想。 |
| 182 | I'm an anti-hustler. | 我是一个反赫斯特。 |
| 183 | I'm one of the laziest people you'll ever meet, | 我是你见过的最懒的人之一 |
| 184 | and I think that's what gives me so many ideas to talk and write about. | 我想这就是给我 这么多的想法 谈论和写。 |
| 185 | We don't need to fit more in. | 我们不需要更适合。 |
| 186 | We're doing enough. | 我们做得够多了 |
| 187 | We're doing too much. | 我们做的太多了。 |
| 188 | We're doing so much that our mind never wanders anymore. | 我们做了这么多,我们的思想不再徘徊。 |
| 189 | It's sad. | 悲'. |
| 190 | This is when our best ideas and plans come to us. | 这时,我们的最佳想法和计划来到我们身边。 |
| 191 | We need more space. | 我们需要更多的空间。 |
| 192 | If you look at what allows traffic to move down a highway, | 如果你看看什么能让交通顺着高速公路前进 |
| 193 | what allows it to move forward isn't how fast cars are moving, as you might expect. | 让它前进的不是车开得这么快,你可能期望的 |
| 194 | It's how much space exists between the cars that allows traffic to move forward. | 车厢之间有多少空间可以让交通向前发展. |
| 195 | Our work and our life are the same way. | 我们的工作和生活都是一样的 |
| 196 | The second shift. | 第二转. |
| 197 | We like to think of distraction as the enemy of focus. | 我们喜欢把分散注意力视为焦点的敌人。 |
| 198 | It is not. | 事实并非如此。 |
| 199 | It is a symptom of why we find it difficult to focus, | 这是为什么我们发现难以集中的症状, |
| 200 | which is the fact that our mind is overstimulated. | 这就是我们的思想被过度刺激的事实。 |
| 201 | I have a challenge for you. | 我有一个挑战给你。 |
| 202 | It's a two-week challenge, but it's a challenge to make your mind a bit less stimulated. | 这是一个两周的挑战, 但这是一个挑战 让你的思想少一点刺激。 |
| 203 | And simply notice what happens to your attention. | 注意你的注意力 |
| 204 | How many ideas do you get? | 你有几个想法? |
| 205 | How does your focus change? | 你的注意力有什么变化? |
| 206 | How many plans do you make? | 你做了多少计划? |
| 207 | So for two weeks, make your mind less stimulated. | 两周来,让你的头脑少点刺激。 |
| 208 | There are so many great features on phones, on devices, | 电话、设备都有很多大功能 |
| 209 | that let us eliminate a lot of the time we waste on our devices. | 让我们消除我们浪费在装置上的大量时间。 |
| 210 | Use those features, not only to become aware of how you spend your time, | 使用这些功能, 不仅知道如何度过你的时间, |
| 211 | but how you can spend less so you have more ideas. | 但你如何少花钱 让你有更多的想法。 |
| 212 | Have a disconnection ritual every evening. | 每天晚上都要举行断线仪式. |
| 213 | One of my favorite daily rituals. | 我最喜欢的日常仪式之一。 |
| 214 | I disconnect from the internet completely from 8 p.m. to 8 a.m. | 我从晚上8点到早上8点 完全切断了互联网 |
| 215 | My fiance and I, we have a weekly disconnection ritual, | 我和我未婚夫每周有个断线仪式 |
| 216 | a technology sabbath every Sunday, | 每个星期天都有一个技术安息日, |
| 217 | so we can disconnect from the digital world and reconnect with the physical world, | 这样我们就能与数字世界断开 与物理世界重联 |
| 218 | the real actual world. | 真实的世界。 |
| 219 | Rediscover board. | 重新发现板 |
| 220 | You don't have to do it for an hour. | 一时不作. |
| 221 | Please don't call Air Canada. | 请不要打电话给加拿大航空。 |
| 222 | It's just a world of hell. | 只见地狱世界. |
| 223 | But rediscover boredom just for a few minutes. | 但重新发现无聊 仅仅几分钟。 |
| 224 | Lay on the couch, and where does your mind go? | 躺在沙发上,你在想什么? |
| 225 | And scatter your attention. | 并分散你的注意力。 |
| 226 | You'll find some remarkably fruitful things in that attentional zone. | 你会发现一些非常有成果的东西 在这个关注区。 |
| 227 | If there's one thing that I have found to be true, | 如果我发现有一件事是真的 |
| 228 | after doing this deep dive into this world on how we focus, | 在深入世界研究我们如何集中注意力之后 |
| 229 | it's that the state of our attention is what determines the state of our lives. | 我们的注意力是决定我们生活状况的 |
| 230 | If we're distracted in each moment, | 如果我们在每一刻分心 |
| 231 | those moments of distraction and overstimulation build up and accumulate | 分心和过度刺激的瞬间 不断积累 |
| 232 | to create a life that feels more distracted and overwhelming | 创造出一种感觉更加分心和压倒性的生活 |
| 233 | like we don't have a clear direction. | 就像我们没有明确的方向。 |
| 234 | But when we become less stimulated, when we make our mind more calm, | 但是,当我们变得不那么刺激, 当我们让我们的头脑更加平静, |
| 235 | we get the benefits of added productivity and focus and ideas and creativity, | 我们得到增加的生产力和重点的好处 以及想法和创造力, |
| 236 | but we also live a better life because of it. | 但我们也因此而过上更好的生活。 |
| 237 | Thank you so much. | 非常感谢 |
| 238 | oh | 瓳 |
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