2015考研精品阅读：小方法,帮助你集中精力

　　精品阅读：小方法,帮助你集中精力

　　【英文原文】

　　Learning to improve your focus throughout the day can be a little difficult, only because we are talking about 18 to 24 hours, depending on the number of hours you sleep. However, if we break down your day into manageable time frames, it would make it much more easier to learn to improve your focus.

　　Focus, or concentration, is a skill that can be taught, so there are some exercises you can do to improve your focus. Start with easy exercises like staring at a picture on the wall for a few minutes without moving or talking to anyone. Once you learn how to block out your surroundings, your focus will improve.

　　Many athletes require intense focus in their training and games. It isn’t enough to just practice your shots because when game time comes, the stress and tension can make on miss a shot. This is when focus comes into play.

　　Other mind exercises you can do is internalizing. This is when you picture yourself in a desired situation, and then you work around your picture. Actors do this a lot to block out laughter, noise, or other distractions. An example of this would be to imagine yourself in a potentially stressful situation, like a singer in a concert. Try to play out the scene in your mind what you would do if different scenarios were to happen. This can actually be a lot of fun, and you learn how to improve your focus by concentrating on one thing only.

　　If this sounds a little strange to you, you could try another strategy. Why not make lists. Make a list for the things you need to accomplish for the morning, another for the afternoon, and finally, another list for the evening. Study your lists carefully and see where you can move things around.

　　For instance, if you have a dinner to arrange that evening, don’t bunch up everything in the afternoon, right before the guests arrive. Divide your chores and errands between morning and afternoon, and give yourself an hour or two to relax before the guests arrive. Planning helps you focus. It will also not stress you out.

　　Another way to improve your focus is to take breaks. If children have recess and lunch as their breaks, adults should also allow themselves the privilege of stopping for a drink or a 30 minute sitcom on TV. Of course, if you are working in an office, you are allowed coffee breaks. Use this time wisely. Don’t spend it with your co-workers beside the coffee machine talking about problems in the office. Doing this would actually stress you and get you to lose focus on the things that need to be done. Your breaks should be as quiet as possible. Read a book, take a walk, or visit a daycare. Go and do anything that will give your brain a rest.

　　The reason why we lose focus so easily is because we have too much on our minds. Of course, it could also be because you are bored with nothing to do. An good balance between a too relaxed brain and an overly active brain are both undesirable situations to be in. Find your capacity to work, and try not to veer away to far from it on a daily basis. Improving your focus also mean knowing what you can do and being confident about doing it well.

　　【中文译文】

　　保持一整天专心致志或许是有些困难的。除去你的睡眠时间，那意味着在18到24小时内专心致志。但是，如果将你的一天分解为几个时间段，我们就可以使你更好的集中注意力。

　　集中注意力，是一种可学习的技能，所以针对它，你可以进行很多练习。让我们从简单的练习开始，例如盯住墙上的一幅画几分钟，不动也不说话。一旦你学会了怎样屏蔽周围环境，你的注意力就获得了进步。运动员在训练和比赛时，需要高度集中精力。仅仅训练击球是不够的，压力与紧张会造成不必要的失误。

　　情景模拟，是你能做另一种练习，即想象你在需要的环境中，徜徉在其中。 艺人们常常这样做，以屏蔽嘲笑者，噪音，和其他干扰。 例如，想象在一个有压力的环境中，你是在歌剧院舞台上的歌手，试着在你的意识里使歌剧一幕幕的进行。这当然会很有意思，你可以学习如何专注于一件事情。

　　当然，如果上面的方法听起来有点奇怪，你可以试试另外的策略。做一个列表，列出你早上需要做的，下午需要做的，以及晚上需要做的。然后研究你的列表，看看怎样实现它。

　　譬如，你有一个晚宴，下午就不要忙个不停。除了必要的工作，在客人到达之前，给自己一两个小时。计划可以帮助你集中注意力，减轻你的压力。

　　另一种改善你的注意力的方法是：停下来，休息。孩子用午餐作为他们的休息，成年人也应该允许自己来点饮料，或看30分钟的电视剧。当然，如果在办公室工作，你可以喝点咖啡。明智地利用这段时间。不要和你的同事在咖啡机旁讨论工作问题。这样做实际上使你更紧张，无法集中于工作重点。休息应尽可能平静，读书，散步，或到休息室。去做任何使大脑休息的事情。

　　我们之所以如此容易分散精力，是因为有太多的事在脑海之中。当然，也可能是因为你什么也没有做。过于放松的大脑和大脑过度活跃都是不利的。根据你的工作能力，尽量不要做过于超出能力的事情。提高你的专注能力当然也意味着知道你可以做什么，及充满信心的完成它。

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