克服分心走神的五个方法Five ways to stop getting distracted (BBC Ideas)
Do you find yourself trying to concentrate and you can’t seem to focus?
Why are we so distracted these days?
And is technology the root cause of the problem, or is there something deeper going on?
5 ways to distraction-proof your mind…
My name is Nir Eyal, and I’ve spent the last five years researching and writing about the deeper psychology of distraction.
When I found myself struggling with distraction, I decided to do what many people advise and got rid of the distracting technology.
I got myself a flip-phone without any apps.
All it did was phone calls and text messages.
Then I got a word processor from the 1990s without any sort of internet connection.
Unfortunately, I found I still got distracted.
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.
I had only focused on the external triggers -the pings and dings that were leading me towards distraction.
What I hadn’t focused on, and what turns out to be a much more common source of distraction, are the internal triggers-the uncomfortable emotional states that we seek to escape.
When we’re lonely, we check Facebook.
When we’re uncertain, we google.
When we’re bored, we check the news, stocks prices, sports scores-anything to not feel these uncomfortable sensations that we’re not ready to experience.
Here are a few techniques I discovered in my research that could help us stay on track.
1. Plan your day (but not with a to-do list) …
First what you want to do is make sure you plan your day.
Two-thirds of people don’t keep any sort of calendar, any kind of schedule in their day.
Well, the fact of the matter is if you don’t plan your day, somebody is going to plan it for you.
Many of us believe in this myth of the to-do list.
I used to think that just by writing things down they’d get done.
But of course, I’d go from day to day to day recycling the bottom half of my to-do list because I wasn’t making time to do those tasks.
So, the best place to start is not with the output of what you want to get done every day but with the input of how much time you have to devote to every task.
2. Use social media and email at set times…
So, distraction has many consequences.
One of them is that we find that when someone is interrupted during a task, it can take up to 20 minutes for them to refocus on what they were doing.
Many times, we don’t even realize how much worse our output is when we …
So, check email in one solid block.
If you enjoy using social media that’s great, but make time for it in your day so it’s not something you’re only using every time you feel bored or lonely.
3. Surf the urge…
Researchers have found that surfing the urge is an effective way to master our internal triggers.
In a smoking cessation study, researchers found that when they taught smokers how to notice the sensation and be mindful of what they were experiencing, they became much more likely to stop smoking.
By surfing the urge and noticing what it is that we’re experiencing and allowing that sensation to crest and then subside-kind of like how a surfer might surf a wave-we allow that emotion, that uncomfortable internal trigger, to rest and then pass.
4. Beware of “liminal moments”
The next thing that we want to do is be careful of liminal moments.
Liminal moments are these periods of time when we are transitioning from one task to the other.
So, for example, if you start checking your email on the way back from a meeting and you’re finally at your desk and you keep checking your email instead of getting to the task at hand, well, now that liminal moment has turned into a distraction.
So be careful of those times when you’re transitioning from one task to the next.
5. Remember you’re not powerless…
A study of alcoholics found that the number one determinant of whether someone would stay sober after a rehabilitation programmed was not their level of physical dependency, it wasn’t what was happening in their body, in fact it was what was happening in their minds.
The people who were most likely to stay sober were those who believed they had the power to stop.
So, when we think that technology is hijacking our brains or it’s addicting everyone, we are making it more likely that we won’t be able to put technology distractions in their place.
So don’t believe this lie that there’s nothing we can do.
Clearly, there’s so much we can do to help make sure that we get the best out of these products without letting them get the best of us.
你是否发现自己试图集中注意力，却似乎无法集中注意力？
为什么这些天我们如此分心？
科技是问题的根本原因，还是有更深层次的原因？
5种防止分心的方法
我的名字叫尼尔·埃亚尔，在过去的五年里，我一直在研究和写作分心的深层心理学。
当我发现自己在与分心作斗争时，我决定按照许多人的建议去做，并摆脱了分心的技术产品。
我给自己买了一部没有任何应用程序的翻盖手机。
它所做的只是打电话和发短信。
然后我买了一台20世纪90年代的文字处理器，没有任何互联网连接。
不幸的是，我发现自己还是分心了。
我会整理我的桌子。我会倒垃圾，哪怕只是为了避免做我不想做的事。
我只关注外部触发因素——那些导致我分心的物品。
我没有关注的是，我们试图逃离的不舒服的情绪状态的内在触发因素，而事实证明，这是一个更常见的分心来源。
当我们感到孤独时，我们会查看Facebook。
当我们不确定的时候，我们搜索。
当我们感到无聊时，我们会查看新闻、股价、体育比分，我们愿意去做任何其它事是为了避免去做哪些需要专注做的事，专注需要用脑用心，也会不太舒服。
以下是我在研究中发现的一些技巧，可以帮助我们走上正轨。
1.计划你的一天（但不要列出待办事项）
首先，你想做的是确保你计划好你的一天。
三分之二的人一天中没有任何日历，任何时间表。
事实上，如果你不计划你的一天，就会有人为你计划。
我们中的许多人都相信这个待办事项清单的神话。
我曾经认为只要把事情写下来就能完成。
但当然，我会日复一日地重复我待办事项清单的下半部分，因为我没有时间做这些任务。
因此，最好的开始不是你每天想要完成的事情的输出，而是你必须投入到每项任务中的时间。
2.在规定的时间使用社交媒体和电子邮件
因此，分心会带来很多后果。
其中之一是，我们发现，当某人在任务中被打断时，他们可能需要长达20分钟的时间才能重新专注于自己正在做的事情。
很多时候，我们甚至没有意识到当我们一分心后再进入到状态时更糟糕。
所以，在一个固定时间检查电子邮件或微信。
如果你喜欢使用社交媒体，挺好的，但要在一天中固定时间使用它，这样你就不会每次感到无聊或孤独时都使用它。
3.冲浪的冲动
研究人员发现，在冲动中冲浪是掌握我们内在触发因素的有效方法。
在一项戒烟研究中，研究人员发现，当他们教吸烟者如何注意这种感觉并注意他们正在经历的事情时，他们更有可能戒烟。
通过冲浪的冲动，注意到我们正在经历的是什么，让这种感觉达到顶峰，然后消退，就像冲浪者冲浪一样，我们让这种情绪，那种不舒服的内在触发因素，得到休息，然后消失。
4.小心“临界时刻”
接下来我们要做的事情是小心关键时刻。
极限时刻是指我们从一项任务过渡到另一项任务的这段时间。
因此，例如，如果你在会议回来的路上开始检查你的电子邮件，你终于到了办公桌上，你一直在检查你的邮件，而不是着手处理手头的任务，那么，现在这个关键时刻已经变成了分心。
所以，当你从一项任务过渡到下一项任务时，要小心这些时候。
5.记住你并非无能为力
一项针对酗酒者的研究发现，决定一个人在康复计划后是否会保持清醒的首要因素不是他们的身体依赖程度，也不是他们体内发生的事情，事实上是他们头脑中发生的事情。
最有可能保持清醒的人是那些相信自己有能力停下来的人。
因此，当我们认为科技正在劫持我们的大脑或使每个人上瘾时，我们就更有可能无法让科技分散注意力。
所以，不要相信我们无能为力的谎言。
显然，我们有许多可做的去帮助确保我们是从科技产品中受益而非被俘虏。
希望我的分享能够对你有所帮助。
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