专注力提升：5 个简单好用的集中方法
字幕摘录
| 时间 | 英文 | 中文 |
|---|---|---|
| 0:00 | Do you ever find yourself trying to concentrate and yet can't seem to focus? | 你曾经发现自己试图集中 却似乎不能集中? |
| 0:07 | Why are we so distracted these days? And is technology the root cause of the problem? | 为什么我们这些天这么分心? 技术是问题的根源吗? |
| 0:12 | Or is there something deeper going on? | 还是有更深层的事情发生? |
| 0:17 | My name is Nir Eyal, and I have spent the last five years researching and writing about the | 我叫尼尔·艾雅尔 过去五年来我一直在研究 |
| 0:21 | deeper psychology of distraction. When I found myself struggling with distraction, | 更深入的心理 分散注意力。 当我发现自己在分心时 |
| 0:25 | I decided to do what many people advise and got rid of the distracting technology. | 我决定按照许多人的建议去做,并摆脱了分散注意力的技术. |
| 0:29 | I got myself a flip phone without any apps. All it did was phone calls and text messages. | 我买了个没有应用程序的翻转电话 它所做的只是电话和短信。 |
| 0:35 | Then I got a word processor from the 1990s without any sort of internet connection. | 然后,我得到了一个文字处理器 从20世纪90年代 没有任何类型的互联网连接。 |
| 0:39 | Unfortunately, I found I still got distracted. I'd start reading a book from my bookshelf. | 不幸的是,我发现我仍然分心。 我会从书架上读一本书 |
| 0:44 | I'd tidy up my desk. I'd take out the trash even just to avoid the thing that I didn't want to do. | 我会整理我的桌子。 我会把垃圾搬出去 以免发生我不想做的事 |
展开字幕全文（51 条）
| 序号 | 英文 | 中文 |
|---|---|---|
| 1 | Do you ever find yourself trying to concentrate and yet can't seem to focus? | 你曾经发现自己试图集中 却似乎不能集中? |
| 2 | Why are we so distracted these days? And is technology the root cause of the problem? | 为什么我们这些天这么分心? 技术是问题的根源吗? |
| 3 | Or is there something deeper going on? | 还是有更深层的事情发生? |
| 4 | My name is Nir Eyal, and I have spent the last five years researching and writing about the | 我叫尼尔·艾雅尔 过去五年来我一直在研究 |
| 5 | deeper psychology of distraction. When I found myself struggling with distraction, | 更深入的心理 分散注意力。 当我发现自己在分心时 |
| 6 | I decided to do what many people advise and got rid of the distracting technology. | 我决定按照许多人的建议去做,并摆脱了分散注意力的技术. |
| 7 | I got myself a flip phone without any apps. All it did was phone calls and text messages. | 我买了个没有应用程序的翻转电话 它所做的只是电话和短信。 |
| 8 | Then I got a word processor from the 1990s without any sort of internet connection. | 然后,我得到了一个文字处理器 从20世纪90年代 没有任何类型的互联网连接。 |
| 9 | Unfortunately, I found I still got distracted. I'd start reading a book from my bookshelf. | 不幸的是,我发现我仍然分心。 我会从书架上读一本书 |
| 10 | I'd tidy up my desk. I'd take out the trash even just to avoid the thing that I didn't want to do. | 我会整理我的桌子。 我会把垃圾搬出去 以免发生我不想做的事 |
| 11 | I had only focused on the external triggers, the pings and dings that were leading me | 我只把注意力放在了 引领我的外部触发器 p和ing |
| 12 | towards distraction. What I hadn't focused on, and what turns out to be a much more common source | 转向分散注意力。 我所没有关注的, 一个更常见的来源 |
| 13 | of distraction, are the internal triggers. The uncomfortable emotional states that we | 是内部触发器 不舒服的情绪 说我们 |
| 14 | seek to escape. When we're lonely, we check Facebook. When we're uncertain, we Google. | 试图逃跑。 当我们寂寞的时候,我们检查Facebook。 当我们不确定时,我们谷歌。 |
| 15 | When we're bored, we check the news, stock prices, sports course, anything to not feel | 当我们无聊的时候,我们检查新闻,股票价格,体育课,任何不觉得 |
| 16 | these uncomfortable sensations that we're not ready to experience. | 这些不舒服的感觉 我们还没有准备好体验。 |
| 17 | Here are a few techniques I discovered in my research that can help us stay on track. | 以下是我在研究中发现的一些技术 可以帮助我们保持正轨。 |
| 18 | First, what you want to do is to make sure you plan your day. Two-thirds of people don't keep | 首先,你想要做的是 确保你计划你的一天。 三分之二的人没有保留 |
| 19 | any sort of calendar, any kind of schedule in their day. Well, the fact of the matter is, | 任何一种日历,任何种类的日程安排 在他们的一天。 事实上... |
| 20 | if you don't plan your day, somebody is going to plan it for you. | 如果你不计划你的一天, 有人会为你计划它。 |
| 21 | Many of us believe in this myth of the to-do list. I used to think that just by writing things down, | 我们许多人相信这个关于待办事宜的神话。 我曾经觉得只要写下来 |
| 22 | they'd get done. But of course, I'd go from day to day to day recycling the bottom half of | 他们可以完成。 当然,我每天都去回收 |
| 23 | my to-do list because I wasn't making time to do those tasks. So the best place to start | 我的待办事宜清单 因为我没有时间完成这些任务 所以,最好的起点 |
| 24 | is not with the output of what you want to get done every day, | 这不是你每天想要完成的事情的输出, |
| 25 | but with the input of how much time you have to devote to every task. | 但需要投入多少时间来完成每一项任务。 |
| 26 | So distraction has many consequences. One of them is that we find that when someone is | 所以分散注意力会带来很多后果。 其中之一是我们发现 当某人是 |
| 27 | interrupted during a task, it can take up to 20 minutes for them to refocus on what they were | 在一项任务中被打断,他们需要20分钟才能重新关注他们当时的情况。 |
| 28 | doing. Many times we don't even realize how much worse our output is when... | 开始 很多时候,我们甚至不知道 我们的输出有多糟糕 当... |
| 29 | So check email in one solid block. If you enjoy using social media, that's great. But make time | 所以检查电子邮件在一个坚实块。 如果你喜欢使用社交媒体 那就太好了 但让时间 |
| 30 | for it in your day, so it's not something you're only using every time you feel bored or lonely. | 在你的一天,所以它不是 你只是使用的东西 每次你觉得无聊或孤独。 |
| 31 | Researchers have found that surfing the urge is an effective way to master our internal triggers. | 研究者发现冲浪冲浪冲浪是掌握内部触发器的有效方法. |
| 32 | In a smoking cessation study, researchers found that when they taught smokers how to | 在一项戒烟研究中,研究人员发现当他们教吸烟者如何戒烟时, |
| 33 | notice the sensation and be mindful of what they were experiencing, they became much more likely | 注意他们的感受,注意他们的感受,他们更有可能 |
| 34 | to stop smoking. By surfing the urge and noticing what it is that we're experiencing, and allowing | 戒烟。 冲浪冲浪的冲动 注意我们所经历的一切 |
| 35 | that sensation to crest and then subside, kind of like how a surfer might surf a wave, | 那种感官的升降,然后平息, 有点像冲浪者如何冲浪浪, |
| 36 | we allow that emotion, that uncomfortable internal trigger, to crest and then pass. | 我们允许这种情绪, 不舒服的内部触发器, 升起然后通过。 |
| 37 | The next thing that we want to do is to be careful of the amount of time that we spend | 我们接下来要做的是 注意我们花费的时间 |
| 38 | is to be careful of liminal moments. Liminal moments are these periods of time when we are | 应该是要小心的 含氧的时刻。 记性时刻就是我们 |
| 39 | transitioning from one task to the other. So for example, if you start checking your email on the | 从一个任务向另一个任务过渡。 例如,如果你开始检查您的电子邮件 |
| 40 | way back from a meeting and you're finally at your desk and you keep checking your email instead | 从会议回来,你终于到你的办公桌, 你继续检查你的电子邮件代替 |
| 41 | of getting to the task at hand, well now that liminal moment has turned into a distraction. | 进入手头的任务, 好了,现在 百度的时刻 变成了分散注意力。 |
| 42 | So be careful those times when you're transitioning from one task to the next. | 所以当你们从一个任务过渡到下一个任务时,要小心。 |
| 43 | A study of alcoholics found that the number one determinant of whether someone would stay sober | 对酗酒者的研究发现,决定一个人是否会保持清醒的头号因素 |
| 44 | after a rehabilitation program was not their level of physical dependency. It wasn't what was | 在康复方案之后,他们的身体依赖程度并不高。 这不是什么 |
| 45 | happening in their body. In fact, it was what was happening in their minds. The people who were most | 发生在他们身上。 事实上,这是他们心中发生的事情。 最伟大的人 |
| 46 | likely to stay sober were those who believed they had the power to stop. So when we think that | 有可能保持清醒的是那些相信他们有权停止的人。 所以,当我们想 |
| 47 | technology is hijacking our brains or it's addicting everyone, we are making it more likely | 技术在劫持我们的大脑 或者它让每个人都上瘾了 我们使它更可能 |
| 48 | that we won't be able to put technology distractions in their place. So don't believe this line that | 我们无法让技术分散他们的注意力 所以别相信这条线 |
| 49 | there's nothing we can do. Clearly there's so much we can do to help make sure that we get the | 我们无能为力。 显然我们有很多事情可以做 以确保我们得到 |
| 50 | best out of these products without letting them get the best of us. Thanks for watching. Don't | 最好不要让他们得到我们最好的产品 谢谢你的观看。 别 |
| 51 | forget to subscribe and click the bell to receive notifications for new videos. See you again soon. | 忘记订阅并点击铃声接收新视频的通知。 回头见 |
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