How to Improve Your Concentration-wikiHow
Three Methods:
三个方法：
Long-Term Solutions 长期解决方案
Quick Fixes 快速对策
Keywords Technique 关键字技巧
Community Q&A
Concentration requires a great amount of effort and time. Even if you practice it for one week or a month, the result won't be productive if your brain isn’t performing well. Still, there are fairly easy ways to improve your concentration quickly and effectively. If you're having trouble with concentration, this wikiHow may come in handy.
专注需要大量的努力和时间。即使你练习了一周或者一个月，如果你的大脑不很好的执行，结果是不会有成效的。尽管如此，还是有一些相当容易的方法去快速和高效地提升你的专注力。如果你专注有困难，这个wikiHow可以派上用场。
ONE. Long-Term Solutions 一、长期解决方案
1. Take rest. 休息
The biggest factor affecting concentration is rest and this has been approved by research. Concentration requires your mind to be calm. But your mind will be scattered if you are not well rested. Make sure that you get the right amount of sleep at the right time. Also have regular sleep time, and this can be the key step for concentrating.
对专注力最大的影响就是休息，这已经被眼睛证实。专注力需要你懂得大脑保持冷静。如何你没有好的休息，你的大脑就是混乱的。务必在恰当时间有适量的睡眠。
- Sleeping too much is also not ideal. Oversleeping disrupts your natural rhythm and can make you lazy. Avoid this by having an alarm clock to wake you up in time.
睡得太多也是不理想的，睡的太多会扰乱你自然的节奏，并且可能使你懒惰。为了避免睡过头，你可用一个闹钟来及时叫醒你。
2. Make a Plan. 做一个计划
Always have a plan for whatever you are up to. When you sit down to work without a plan, you may easily get caught in activities like checking mails, Instant messaging (chatting) and browsing the web. Without a purpose, you are wasting your time. You’ll find yourself distracted by a variety of nagging thoughts instead of devoting all your attention to one important task.
无论你做什么总要做一个计划。当你坐下来去工作，没有计划的时候，你可能很容易陷入活动中，像查收邮件，聊天，浏览网页。这样没有目的活动，你就是在浪费你的时间。你发现，你会被各种烦人的想法分散了你的注意力，而不是把所有的注意力放在一件重要的任务上。
To avoid this, make a clear plan that meets your needs beforehand. Take 5 or 10 minutes break in between, and use this time to check email, and then close your inbox and move on to your most important task. When making a plan be sure to allocate enough time for entertainment, studies and sleep.
为了避免这个，你需要事先做一个清晰地计划来满足你的需求。在休息的5~10分钟时间来查收邮件。然后关闭你的邮箱，继续你最重要的任务。当做一个计划的时候，你要分配出足够的时间在娱乐、学习和睡觉上。
3. Meditate. 冥想
The practice of meditation will definitely improve our powers of concentration. Actually, when we try to meditate, it is concentration that is the first thing we need to master. A daily period of meditation gives us the chance to work specifically on concentration techniques.
冥想的练习，肯定能提高我们的专注力。实际上，当我们去冥想的时候，我们要掌控的第一件事就是专注。每天冥想让我们有机会专门研究专注力的技巧。
4. Choose a place of your choice for concentration. Obviously some places are better than others. School libraries, study lounges and private rooms are the best. Above all, the place that you choose should not be distracting. Try to stay away from other people if you want to concentrate on your work.
精选一个使你集中的地方。显然有些地方就比其他地方要好一些。如学校图书馆，自习室，私人房间。这些地方你不会被打扰。如果你想要集中注意力在你的工作上，你就要尽量远离别人。
5. If you want to master the arts of concentration, develop a controlled and balanced diet. Overeating creates a huge load of digestion and can make you feel uncomfortable and sleepy. Eating light and healthy meals can help you maximize your ability to concentrate. As Thomas Jefferson said, we rarely regret eating too little. It’s likely you’ll find that you need less food to satisfy yourself than you think.
如果你想掌控专注力的艺术，培养一个可控和均衡的饮食。吃的过多会产生消化的负担，并且会使你感到不舒服和困倦。吃清淡和健康的饮食会帮助你最大限度的集中注意力。正如托马斯·杰斐逊所说，我们很少后悔吃的太少。你可能会发现，你需要满足自己的食物比你想象的要少。
6. Exercise frequently. The ability to concentrate depends a lot upon our physical well-being. If we are tired, unhealthy and afflicted by numerous minor ailments, concentration will be more difficult. Of course, concentration is still possible, but it is just more difficult. However, we have to try to make life easy for ourselves; we need to give a high priority to our physical health:
经常锻炼。专注的能力依赖于我们健康的身体。如果我们是累的，不健康的，受许多小病折磨的，集中精力将会比较困难。当然，集中精力仍然是可能的，但是会更加困难。然而，我们必须试图是使我们的生活过的容易。我们需要优先考虑我们的身体健康。
- Getting sufficient sleep
- Staying physically fit
- Maintaining healthy weight
- Getting regular exercise
有充足的睡眠
保持健康的身体
保持健康的体重
有规律的锻炼
7. Take breaks and mix up your environment. Continuous work in the same place can drive anyone crazy. Taking constant breaks can solve the problem. This will make you active and more interested in your topic.
休息一下，换个环境。在同一个地方连续工作可能会使人发疯。固定的休息可以解决这个问题。这会让你活跃，对你的所做的事情更感兴趣。
8. Know that practice makes perfect. Concentration is an activity like any other. Clearly the more we practice, the better our concentration will become. We wouldn’t expect to be a strong runner without doing some training. Similarly, concentration is like a muscle, the more we exercise the stronger it becomes.
要知道孰能生巧。注意力是一种活动，就像其他的一样。显然，我们练习得越多，我们的注意力就会越集中。好比跑步，如果不进行一些训练，我们就不会成为一个强壮的跑步者。同样地，注意力就像肌肉一样，我们锻炼的越多，它就越强壮。
TWO. Quick Fixes 二、快速对策
1. Use earplugs. It helps a lot. Unless it is at night and/or you live in a quiet place and you are alone, there are always some distracting noises coming from people, nature, machines, etc. Earplugs can be a bit uncomfortable so do not use them for very long periods at a time (e.g. take a break after an hour).
用耳塞。它会有帮助很多。除非是晚上或你住在一个安静的地方，或你独自一人时。否则总有一些来自人，自然，机器等的噪音干扰到你。带耳塞会有一点儿不舒服，所以不要一次使用它们很长时间(一个小时后去掉休息一下)。
2. Make a tally of every time your mind wanders on a 3x5 card. Divide the card up into three sections: morning, afternoon and night. Every time you catch your mind wandering, make a little checkmark in the appropriate box.[1] After only a little while, you'll find that your mind won't wander as often, simply by keeping a tally!
每次你的思绪开始游荡时，在一个小卡片（扑克牌大小）上记录下来。
拿一个卡片，把卡片分成三个部分：早上、中午、晚上。
每次当你先选心不在焉时，在对应的格子里打个√标记。过一段时间以后，你会发现你的头脑就不会经常去漫步了。只需简单地保持记录。
- Being aware of the issue is the first step, and this method helps you stay very aware of each time you lose your concentration. Your awareness of what you're doing will eventually help you improve your concentration, without any added effort.
意识到这个问题是第一步，这个方法，可以帮助你，在每次注意力不集中时保持清醒。你对自己所做的事情的意识，最终会帮助你提高注意力，而不需要任何额外的努力。 - With this method, you'll eventually be able to pinpoint your most vulnerable times. Say you find a lot of tallies during the morning, when you're still tired and your mind is likely to drift. That's a sign that you should be improving your concentration by getting more sleep, or eating a healthy breakfast.
有了这个方法，你最终就能确定你最受到影响的时候了。假设你在早上发现你已经记录了很多，当你仍然很累的时候，你的大脑很可能会漂移。这表明，你应该提高你的注意力了，通过多睡，或者吃一顿健康的早餐。
Achieve Short Term Goals Step 4
3. Set aside specific times during the day in order to let your mind wander or your concentration drift. If you have a set time during the day — say your "drift off" time is at 5:30 every day, when you get back from school or work — you may be less likely to sanction drifting off during 11 a.m. or 3 p.m. If you catch yourself drifting off during any of the unsanctioned times, tell yourself that you have a designated drift off time and try to keep your brain concentrated on whatever task is at hand.
在一天中留出特定的时间，以便让你的思绪游荡或者注意力飘散。如果你在一天中有固定的时间——比如你的“走神”时间是每天下午5:30。这个时间可能是你刚从学校或工作回来的时候。你就不太可能在上午11点或下午3点的时候走神。如果你发现自己在任何不受约束的时间里都在走神，告诉自己你已经有了一个固定的时间，并试着让你的大脑专注于手头的任务。
4. Help improve the flow of oxygen to the brain. Blood is the main vehicle of oxygen in our bodies. But blood gets pooled in the lower half of our bodies as a result of gravity, and doesn't push as much oxygen to the brain, where it helps improve concentration. In order to help oxygenate the brain, get up and take a walk every so often to get the blood pumping.
帮助改善大脑的氧气流动。血液是我们体内氧气的主要载体。但是由于重力的作用，血液在我们身体的下半部分被聚集起来，就不能向大脑输送更多的氧气，大脑中氧气充足它有助于提高注意力。为了给大脑提供氧气，你可以站起来，经常散步，这样可以让你的血液循环。
- If you're stuck at work and you can't really carve out the time for exercise, try doing exercises at work. These can include any number of things, including isometric or aerobic exercises.
如果你被困在工作中，你不能挤出时间做运动，那就试着在工作中做些运动。这些可以包括任何数量的东西，包括等长运动或有氧运动。
小科普：
等长运动：如平板支撑(plank)、推墙、倒立等。也就是绷紧肌肉练习
有氧运动：俯卧撑、仰卧起坐、轻器械（如哑铃）练习等
5. Remember to give your brain a quick break at least every hour, at most every 30 minutes. If your brain has to concentrate consistently for hours at a time, it loses processing power and your concentration levels slip.[2] Better to space your project out and take breaks or power naps in between in order to reboot your concentration and keep it humming at closer to 100%.
记得让你的大脑至少每小时休息一次，最多每30分钟休息一次。如果你的大脑集中一次持续了几个小时,它就失去了处理能力和注意力水平下滑。更好的把你的项目放到一边，休息或小憩之间，以便重启你的注意力，使它保持接近100%运作。
6. Practice doing one thing at a time and do it to completion.[3] If you jump all over the place and start a new project before you've finished the last one, you're telling your brain that it's okay to switch from one subject to another. If you really want to improve your concentration, you'll start trying to convince your brain to finish one task before you move onto the next one.
做事情要从一而终。如果你在尚未完成一件事时，就去涉足其他领域并着手其他事，这等于在提醒大脑可以开始新任务了。如果你真的想提高自己的专注力，就要尝试说服大脑，是在完成一件事后再着手另一件事的。（温文123翻译本段）
- Apply this philosophy to as many different tasks in your life as possible. You may think that finishing one book before starting the other has nothing to do with finishing work on one car before starting work on another, but they're surprisingly alike if you think about. Even the smallest tasks have reverberations in other parts of your life.
可以将这种理念尽可能地植根于生活中纷繁的任务中。你也许觉得，在开始另一件事前读完一本书，和在开始另一件事前洗完车没什么关系。但如果你仔细思考下的话，会发现他们有很多相同之处。即使是一些细微之事，也会对生活中的其他部分有所影响。（温文123翻译本段，以上两段语法讲解在这里)
7. Be aware of the spider technique.[4] What happens when you hold a vibrating tuning fork next to a web with a spider in it? The spider comes to investigate where the noise is coming from because it pays to be curious. But what happens if you repeatedly hold a vibrating tuning fork next to the spider's lair? After a while, the spider won't stop to investigate the tuning fork anymore. It knows what to expect, so it ignores it.
蜘蛛技巧的意识。当你拿一个振动的音叉接近一个有蜘蛛的蜘蛛网会发生什么？蜘蛛会出来查看声音是从哪里来的，因为它好奇。但是，如果你用一个振动的音叉反复的在蜘蛛的巢穴旁试验会又发生什么呢？过了一会儿，这只蜘蛛就不会再注意音叉了。它知道该期待什么，所以它忽略了它。
- The spider technique is behaving just like the spider. Expect for distractions to come and try to throw you off your concentration. A door slams. A bird whistles. A flash mob erupts. Whatever the distraction is, continue focusing on your task at hand. Be like the spider and turn a blind eye to distractions that you know can throw you off your concentration.
蜘蛛的技巧就像蜘蛛一样。期待着让你分心的事，试着让你远离你的注意力。如：门砰的一声关上，一只鸟的叫声，突然的吵架声。不管分散注意力的是什么，继续专注于手头的任务。像蜘蛛一样，你知道让你分心的事，并对分心的事物睁一只眼闭一只眼。
8. Do work at a desk, not your bed. Your bed is where you sleep; your desk is where you work and concentrate. Your mind makes these sorts or associations subconsciously, which means that you're sending a "sleep" signal to your mind if you're trying to work on your bed. This is counterproductive because you're actually asking your brain to do two things at once (concentrate ' sleep). Instead, ask your brain to either concentrate or sleep by choosing your workstation carefully.
在桌子上工作，而不是在床上。你的床是你睡觉的地方，你的办公桌是你工作和集中注意力的地方。你的大脑会下意识地做出这些分类或联想。这就意味着，如果你想在床上工作，你就会给你的大脑会发送一个“睡眠”信号。这是适得其反的，因为你实际上是在要求你的大脑，一次同时做两件事(集中注意力和睡觉)。取而代之的是，问你的大脑是集中注意力还是睡觉，要仔细选择你的工作地点。
9. Try the five-more rule. The five-more rule is simple. Whenever you feel like quitting or losing concentration, tell yourself to do five more of whatever you were doing. If it's math problems, do five more problems. If it's reading, do five more pages. If it's concentrating, do five more minutes. Find the energy deep within to do five more of whatever you were you doing.
尝试五更多规则。这5更多规则很简单。当你想要放弃或失去注意力时，告诉自己再做5个你正在做的事情。如果是数学问题，那就多做五道题。如果是阅读，再多做5页。如果是集中注意力，多做五分钟。找到内心深处的能量，再做5个你正在做的事情。
THREE. Keywords Technique 三、关键字技巧
1. Try the Keywords Technique. In this simple technique, the only thing you have to do is to find the right keyword on what you are studying or doing and whenever you lose concentration or feel distracted or your mind wanders to something else, start saying that keyword repeatedly in your mind until you come back to the topic at hand. The keyword in this technique is not a single, fixed word but keeps changing according to your study or work. There are no rules to select the keyword and whichever word the person feels that it will bring back his concentration can be used as a keyword.
尝试关键字技巧。这个简单的技巧，你唯一要做的就是——找到合适的关键字，在你学习或者做什么时候。当你失去浓度，或感到心烦意乱，或思想走神到别的东西，开始反复说关键词，反复在脑海里，直到你回到手头的事上。这个技巧的关键字，不是一个单一的、固定的词，而是根据你的学习或工作而不断变化的。没有规则来选择关键字，只要是人们认为会使他集中注意力的单词，都可以作为关键字使用。
- Example: When you are reading an article about the guitar. Here the keyword guitar can be used. Start reading each sentence slowly and while reading, whenever you feel distracted or not able to understand or concentrate, start saying the keyword guitar, guitar, guitar, guitar, guitar until your mind comes back to the article and then you can continue your reading.And make a habit to do meditation for at least 10 minutes which improves your concentration levels.But you see that you only concentrate on meditation first for better improvement or result.
当你正在阅读一篇关于吉他的文章时。可以使用关键字吉他。当你阅读时，慢慢地阅读每个句子，当你感到分心或无法理解或集中注意力时，开始说关键字吉他、吉他、吉他、吉他、吉他，直到你的思绪回到文章中，然后你就能继续阅读。养成冥想至少10分钟的习惯，这样可以提高你的注意力水平。但你明白，你首先只专注于冥想，为了获得更好的改善或结果。
