我该如何提高注意力（一）

Himalaya Suryawanshi
FIRSTLY
Things you have to avoid to maintain focus.
Masturbating .
Watching PORN.
Checking social media notifications every 10 minutes.
Boozing.
Always thinking of taking revenge.
Stalking your ex.(Well i don't have any)
Thinking about past.
Watching TV.
Waking up at 8 am.(sometimes sleeping at 8am)
Sleeping at 2 am.
Visiting brothels.
Being too emotional.
Skipping meals.
Avoiding EXERCISE.
Gossiping.

首先,为了保持注意力，你必须避免的事情:
手淫；
看色情片；
每10分钟检查一次社交媒体通知；
酗酒；
总是想着复仇；
跟踪你的前任（我没有）；
回想过去；
看电视；
早上8点醒来；（有时早上8点睡觉）
凌晨2点睡觉；
去妓院；
太情绪化了；
不吃饭；
避免锻炼；
闲聊；

Best best to maintain focus.
1. Finish what you start
Starting and stopping causes you to lose the most time, and can result in troubling loose ends. Get in the habit of always finishing what you start whether it’s clearing out your inbox or writing a project proposal.
This is probably the toughest habit to break, but the most worthwhile. Our technology-driven work world means that we have become accustomed to immediately respond to every notification. Get comfortable with ignoring things while you focus.

为了保持注意力，你最好：
要有始有终；
开始和停止会让你损失最多的时间，并产生可能导致麻烦的遗留问题。养成做事情有始有终的习惯：无论是清理收件箱还是写项目提案。
这可能是最难改掉的习惯，但也是最值得改掉的。在技术驱动的工作环境中，我们已经习惯了立即回复每一个通知。当你要集中注意力的时候，要习惯于忽略些许事情。

2. Set a daily priority list
Limit your daily to-do list to two or three must-finish projects or tasks. Not only does this help curb your temptation to switch between tasks, it prevents you from feeling overwhelmed by a long to-do list.
Wondering what to do with the overabundance of small things on your to-do list? Put quick tasks on a batch list and schedule a work block in your calendar to complete them.
3. Turn off distractions
Mute all the beeps, bells and flashing reminders that tempt you into switching away from your single task. Designate specific times of day that you will check in and respond to e-mail and voicemail and let people know when they can expect to hear back from you.
Turning off the distractions also means clearing off those piles of papers covering your desk, cleaning up the desktop of your computer and shutting down anything else that draws your attention from the task at hand.
Try implementing these steps for yourself to see if you get more done, and share the tips with your team. If you're like many small business owners, you've surrounded yourself with other people who can wear more than a few hats. But it can be a more productive team if each member tries wearing only one hat at a time.

设置每日优先级列表
将每天的待办事项限制为两到三个必须完成的项目或任务。这不仅有助于抑制你在不同任务之间切换的诱惑，它可以防止你被一长串的待办事项清单压垮。
想知道如何处理你的待办事项清单上过多的小事情吗？把快速完成的任务列在批处理列表上，并在日历上安排一个工作时间段来完成它们。
屏蔽掉分散注意力的东西
屏蔽掉所有的哔哔声、铃声和闪烁的提醒，这些都会诱使你放弃你的当前任务。指定一天中特定的时间来查看和回复电子邮件和语音邮件，让人们知道他们什么时候可以收到你的回复。
屏蔽掉让你分心的事物，还意味着清理你桌子上的文件堆，清理电脑桌面，关闭其他任何让你注意力从手头的任务中转移的东西。
尝试为自己实施这些步骤，看看是否完成了更多工作，并与团队分享这些技巧。如果你像许多小企业主一样，你周围的人可以身兼数职。但是，如果每个成员都尝试一次只做一件事，这将会是一只更有效率的团队。

Rafael Eliassen
You have two choices: control your mind or let it control you. ~ Buddha
Here are 7 ways to improve your focus.
Turn-off distractions: Whether they are notifications or other people bugging you, find a way to turn it off. You can’t expect your brain to focus if is constantly messaging you.
Don’t multitask: We can only focus on one thing at a time. let’s give our brains a break, shall we?
Posture control: If you are slouching that’s going to make you feel lazy. If you are sitting straight you are going to be more attentive. Check your posture daily.
Be active: If you don’t exercise you are always going to be slow and sluggish. How can you intend to focus in a state like that?
Goal oriented: When you are working on something, instead of focusing on the hours put in focus on what you want to get done.
Read: Building a reading habit can do wonders for your attention span. It’s better than binging tv-shows. Whether it’s fiction or self-help start reading.
Meditate: Yes, I said it. What better way to improve your focus than daily practicing it and using a technique that people have been using for 1000’s of years?

你有两个选择：控制你的思想或让它控制你—佛陀
这里有7种方法可以提高你的注意力。
屏蔽分心事物：无论是通知还是来自其他人的打扰，都要找到一种方法来屏蔽它。如果有人不停地给你发信息，你就不能指望你的大脑能集中注意力。
不要一心多用：我们一次只能专注于一件事。让我们休息一下，好吗？
姿势控制：如果你无懒散的坐姿，会让人觉得看上去就很懒。如果你坐直的状态，会更加专心—每天检查你的姿势。
要积极：如果你不锻炼，你就会一直行动迟缓。你怎么能在这样的状态下集中注意力呢？
目标导向：当你在做某件事时，不要把注意力集中在时间上，而是把注意力放在你想做的事情上。
阅读：养成阅读习惯可以极大地提高你的注意力。这比看电视节目好。无论是小说还是自助读物，开始阅读吧。
冥想：是的，我说过。有什么比每天练习和使用一种人们已经使用了1000年的技术更好的方法来提高你的注意力呢？

Anubhav Jain
Be determinatied as if it's a do or die fight for you- I have to do this at any cost, it’s an inseparable part of my present, my day wouldn't end without this. Be firm, be determined.
Find interest in it - You gain immense focus on everything you find interesting, before starting any goal, develop intellectual and emotional interest. Why is that topic or subject relevant in life? what's its purpose? How it will improve your intellect and make you a better person? Why does it exist? Why do the people who love it love it? Gain that passion by understanding, don't focus on difficulties but on the reason to face those difficulties.
Excuse is self-sabotage- Never think about the excuse, always find a reason to do. ‘I won't give any excuse to myself.’ ‘Any excuse is cowardice, any reason to act is victory.’
5-minute rule- before you start that act, for five minutes, shut your eyes, sit quietly, dexe all thoughts— success, failure, friends, likes on pictures, issues, excuses, food, only focus on your breath, ‘life's good, I am fine, I am capable enough to act,' think this, smile and start.
Feel that you are gaining- whenever I do anything I don't like or it's laborious or boring, after compulsarily giving it some time, I tell myself that I am gaining something, I am becoming better, this is my victory over my evil-self. You can definitely try this. It works.

要下定决心，就好像这是一场生死之战—我必须不惜任何代价去做这件事，它是我现在不可分割的一部分，没有完成它，我的一天就不会结束。要坚定，要有决心。
对它感兴趣—在开始任何目标之前，你会对你感兴趣的事情产生极大的关注，培养智力和情感兴趣。为什么这个话题或主题与生活相关？它的目的是什么？它将如何提高你的智力，使你成为一个更好的人？它为什么存在？为什么爱它的人喜欢它？通过理解去获得激情，不要关注困难，而是关注面对困难的原因。
借口是自我破坏—永远不要考虑借口，总是找个理由去做，我不会给自己找任何借口，任何借口都代表懦弱，任何行动的理由都代表胜利。”
5分钟规则—在你开始行动之前，闭上眼睛，安静地坐着，删除所有的想法：成功、失败、朋友、喜欢的照片、问题、借口、食物，只关注你的呼吸，'生活很好，我很好，有能力行动，'想想这个，微笑着开始。
感觉你正在获得—每当我做任何我不喜欢的事情，或是辛苦或无聊的事情，在强迫给它一些时间后，我告诉自己我正在获得一些东西，我正在变得更好，这是我战胜邪恶自我的胜利。你绝对可以试试这个。它起作用了。

Create notes, not make but create them-Add another purpose, of summarising the entire content, especially for future use, to identify and write the most important parts, to shorten the irrelevant parts, this is an interesting activity and helps you gain focus.
It's my life for this time-At that point in time, that work should be above everything. Be committed to act, give your best, win it, conquer it, keep only one priority. Everything else is your enemy during that course.
Play it like a game-Give yourself targets, take your tests, appreciate yourself for conquering tough topics, conquer what fears you. Promise yourself a gift for achieving a bigger target.
10-day rule- Fix yourself for the first ten days, to have a start, to face the reality and keep facing it until you adjust to it, to remove any doubts or fear. These ten days will act as a catapult, give you confidence, interest and focus for the future. Going further, there would be commitment, confidence and the pressure of not wasting your previous efforts made in compulsion.

创建笔记，不是做笔记，而是创造笔记——增加另一个目的，总结整个内容，特别是供将来使用，以识别和编写最重要的部分，缩短不相关的部分。这是一项有趣的活动，有助于你集中注意力。
这是我的人生，在那个时候，工作应该高于一切。致力于行动，全力以赴，赢得它，征服它，只保留一个优先级。在这个过程中，其他一切都是你的敌人。
把它当作一个游戏，给自己设定目标，接受测试，欣赏自己征服了难题，征服了恐惧。给自己一份礼物，让自己实现更大的目标。
10天规则—在头十天里，让自己有一个开始，面对现实，一直面对它，直到你适应它，消除任何疑虑或恐惧。这十天就像弹射器一样，给你信心、兴趣和对未来的关注。更进一步，会做出承诺，会有信心和会有不要浪费你以前强迫自己努力的那份压力。

Start early in the day- in the morning you are fresh, free of complexities and thoughts, full of energy, a positive start would keep you productive all day. Starting late often ends your pursuit quickly or doesn't let you start. If you are busy in the morning, then do anytime you wish to but do.
Learn and not feel jealous of friends' lives- if someone is having fun and you are working, feel pride in it. If someone is enjoying their present, feel good about your future. If someone is asking you to enjoy at the cost of work, judge them as your bad wisher. Spot the focussed ones and learn from them, make them inspiration.
Pick your weapon- Pick your technique, what works best for you. Don't blindly follow the path of success set by others, for some, detailed reading works, some are good at making notes and learning, some learn well by solving problems, pick your unique talent by practising and you will end up engaging well. Write down your success.

每天早点开始—早上你精神抖擞，思绪不会纷乱，精力充沛，积极的开始会让你一整天都富有成效。开始晚了往往会让你的追求很快结束，或者让你无法开始。 如果你早上很忙，那你想什么时候做都行，但是要做。
学习，不要嫉妒朋友的生活—如果有人在玩，而你在工作，要为此感到自豪。如果有人当下正在享受，对你的未来感到高兴。如果有人要求你以工作为代价去享受，那么就把他们当成坏你心愿的人。找出重点，从中学习，激发灵感。
选择你的武器—选择最适合你的技术。不要盲目地走别人设定的成功之路，有的擅长详细阅读，有的擅长做笔记和学习，一些人通过解决问题来掌握知识，通过练习来发掘自己的独特才能，你最终会很好地融入其中。书写你的成功。

Mishty
Clean your room of all clutter. What you don't need, give to charity
And then, Take a Vacation to a remote scenic place with no email,phone access. Don't even think of taking any pictures.
Come back home and start your life again.
You have to be free, I mean, truly and completely feel free, for you to connect with yourself. Once you are able to do that, it will be easier for you to focus.

把你房间里的杂物打扫干净。你不需要的，捐给慈善机构。
然后，去一个没有电子邮件和电话的偏远风景区度假，别想拍照。
回家，重新开始你的生活。
你必须是自由的，我的意思是，真正和完全的自由，让你与自己联系。一旦你能做到这一点，你就会更容易集中注意力。

At a particular phase in my life, I was going through a really difficult time. I hadn’t figured out what to do in my life. I was out of grad school without a long-term stable job. All my friends were doing great in awesome jobs or had just given up. My parents asked me to come back home. I didn’t want to compromise and work in any job that paid me. I knew what my heart was into and what field I wanted to be in. I was living off my savings from my previous internship and the current one that made ends meet. In short, I was distracted and directionless. I deactivated my facebook account, cut off all forms of communication through talk, and used no messaging service whatsoever. I had no contact with anyone except my roommate and my parents back home. For a long time it was just me and my work and my life goals. I focused on my life and reconstructed the various conceptions that I had of myself. Those were the four months when I learnt the most in my life, when I studied my strengths and weaknesses. I was more clear on what I wanted to do in the next ten years. I read good books, I taught myself various technologies late into the night. And in christmas, I traveled up to the north-east. One thing I can tell you, I was not the same person at the end of it all. Today, in the midst of a hectic work life, I still crave for that time of learning and solitude. I repeated this exercise again last year when I was going through another difficult phase.

在我生命中的一个特定阶段，我经历了一段非常困难的时期。我还不知道我的人生该做什么。我毕业了，没有一份长期稳定的工作。我所有的朋友都找到了很棒的工作，或者刚刚放弃了很棒的工作。我父母让我回家，我不想妥协，也不想从事任何有报酬的工作。我知道我的心在哪里，我想进入什么领域。我靠我之前实习的积蓄生活，现在的实习让我入不敷出。简言之，我分心，没有方向。我停用了我的facebook账户，切断了所有形式的通话，也没有使用任何信息服务。除了我的室友和我的父母，我没与任何人建立联系。在很长一段时间里，只有我、我的工作和我的人生目标。我专注于我的生活，重建了我对自己的各种看法。在这四个月里，我学到了人生中最多的东西，我研究了自己的优点和缺点。我更清楚地知道我在未来十年想做什么。我读了很多优秀的好，深夜自学各种技术。圣诞节时，我去了东北部。有一件事我可以告诉你，在这一切结束时，我已经不是以前的我了。如今，在繁忙的工作生活中，我仍然渴望那段学习和独处的时光。去年，当我经历另一个困难的阶段时，我再次重复了这个练习。

Man is a social animal. We all need family who keep us grounded and friends who enrich our lives. But at the same time, how much time do we spend on Facebook watching others lives pass by, friends getting married and having kids, friends getting a job, and us reading the countless( and purposeless) status messages? These are a good insight into our friends life and to feel happy that they are doing well. But in the end social media is just an unnecessary distraction in disguise.
I am still on social media on and off, but within a certain limit. It’s a good way to be in touch with people whom you can’t physically meet, or find long lost friends. I love Quora, I love reading about others views on topics close to my heart, reading true life touching experiences of people I will never meet in my life.
It’s not easy to cut yourself off from everyone. But it's important to be aware of the distractions surrounding you that affect you and your clarity of vision and identify the sources that control your thoughts. When it’s time to focus on our utmost priority and get somethings straight in line, its necessary to do what we have to. No excuses. Life is short.

人是社会动物。我们都需要让我们脚踏实地的家庭和丰富我们生活的朋友。但与此同时，我们又花了多少时间在Facebook上关注别人的生活，朋友结婚生子，朋友找工作，以及我们阅读无数(毫无目的的)状态信息？这些都是了解朋友生活的好方法，也能让你为他们过得好而感到高兴。但最终，社交媒体只是一种伪装的且本不必要的干扰。
我仍然时不时地使用社交媒体，但在一定程度上使用，这是一个很好的方法，可以与那些你无法见面的人保持联系，或者找到失散已久的朋友。我喜欢Quora，我喜欢阅读他人对我内心深处的话题的看法，阅读生活中我永远不会遇到的人的真实的感人的经历。
与所有人断绝关系并不容易。但重要的是要意识到你周围的干扰，这些干扰会影响你和影响你的视觉清晰度，并确定控制你思想的来源。当我们把注意力集中在最重要的事情上，把事情理顺的时候，我们必须做我们必须做的事情，没有借口，毕竟人生苦短。

Supriya Rao
How do you keep yourself focused on your goals?
Story Title : Dog mind, lion mind
This is a very beautiful analogy in Zen.
Picture there is a dog in front of you. And you are throwing bones for it to catch. For every bone you throw, the dog jumps with over-the-top enthusiasm and runs to catch it and get it back to you. Do this 1 time or a 100 times. The dog will treat every bone you throw with the same excitement level.
Now, (for some strange reason), picture a lion sitting in front of you. Throw a bone for the lion to catch. It will look completely disinterested in running behind the bone you throw. Why? Because forget the one or two bones you throw, the lion can see an entire bag of bones in front of it. That is YOU. It does not follow the bones you throw, because it can see the bigger picture in front of it. Its focus is to eat the entire you, not the tiny bones that you throw.

你如何让自己专注于你的目标？
故事名称：狗的头脑，狮子的头脑
这是禅宗中一个非常美丽的比喻。
想象一下你面前有一条狗。你扔骨头让它接住。对于你扔下的每一根骨头，狗都会带着超高的热情跳起来，然后跑去接住它，然后再把它拿回来。这样做1次或100次。狗会以同样的兴奋程度对待你扔的每一块骨头。
现在，（出于某种奇怪的原因），想象一头狮子坐在你面前。扔一根骨头给狮子去抓。它会看起来完全不感兴趣地跑在你扔的骨头后面。为什么？因为不管你扔的是一两块骨头，狮子都能看到它面前一整袋骨头。那就是你。它不会跟着你扔的骨头走，因为它能看到前面更大的形象。它的重点是吃掉你，而不是你扔掉的小骨头。

If something, (say, Donald Trump’s weird hairstyle or your friend’s WhatsApp status) catches your attention and distracts you, fair and good. It only proves you are human. It is but natural to get distracted. But it is at this point that you have a choice.
You can either follow and run behind everything that distracts you (e.g. texting and asking your friend why he/she came up with such a break-up type status), like the dog. Or you can choose not to chase trivial things keeping the bigger opportunity in mind, like the lion. Keep your focus on the bigger things.
Being harsh with your mind and commanding it to focus will get you all the more distracted. Rather explain gently to your mind why finishing this particular chapter you are reading now is more important than browsing through weird selfies of your partying friends on Facebook (even though the latter seems amusing). Concentrate on the benefits of keeping yourself focused on the less interesting task at hand.

如果有什么东西(比如唐纳德·特朗普(Donald Trump)的奇怪发型或你朋友的WhatsApp状态)吸引了你的注意力，让你分心，那就很好。这只能证明你是人类。分心是很自然的。但现在你有一个选择。
你可以就像狗一样跟踪任何让你分心的事情（比如发短信，问你的朋友为什么他/她会出现这样的分手状态）。或者，你可以选择不追逐琐碎的事情，比如像狮子一样把更大的机会放在心上。把你的注意力放在更大的事情上。
严苛地对待你的思想并命令它集中注意力，这会让你更加分心。相反，向你的大脑温和地解释为什么完成你现在正在阅读的这一章比浏览你在Facebook上的有关聚会的朋友的怪异自拍更重要（尽管后者看起来很有趣），专注于让自己专注于手头不太有趣的任务能得到的好处上吧。

Kiran Kumar
Train is running @ 70+kmph. I'm listening to music with full volume while writing this answer. But, still I'm able to hear tadak tadak tadak tadak sounds made by the tracks.
Uff.. very uncomfortable, people are fighting for seats. Lot of quarrelling. Yeah! I'm in general compartment.
It’s 12am now and I don't know who this guy is. He is reading continously for 3 hours and literally forgot everything around him.
I don't know anything about him but I can deduce few things
He is reading book.. may be a aspirant ! Exam is on this Sunday right?
I guess he got only one shot remaining. The moment which he's waiting is one step away. He is not ready to let that moment slip away.
See, when you want to get something, All these lame excuses like forgetting things, remembering things, concentration problems doesn't matter for you.
These are just reasons created by you to justify your future failure.
When you are in comfort zone every small thing becomes distraction for you. Get out of that comfort zone.
Try to study even though you're constantly being distracted by things. Then you'll be able to study 2 times greater when you are in your comfort zone.

列车以每小时70公里以上的速度运行。在写这个答案的时候，我调的是最高音量听音乐。但是，我仍然能听到轨道发出的“嗒嗒嗒嗒”的声音。
非常不舒服，人们在争夺座位—很多争吵，对了，我在普通车厢。
现在是凌晨12点，我不知道这家伙是谁：他连续阅读了3个小时，完全忘记了周围的一切。
我对他一无所知，但我能推断出一些事情：
他正在读书，可能是个抱负的人！也许这个星期天有考试！
我猜他只剩下一次机会了。他等待的时刻离他只有一步之遥。他不准备让那一刻溜走。
你看，当你想得到一些东西时，所有这些蹩脚的借口，比如忘记事情，记住事情，注意力不集中对你来说不重要。
这些都是你为自己未来的失败找的借口。
当你处于舒适区时，每一件小事都会让你分心。离开那个舒适区吧。
即使你经常被事情分心，也要努力学习。当你在自己的舒适区时，你的学习效率将会是现在的两倍。

Danish Gaind
Last week, I was going through videos on Youtube to seek something interesting. Then this video suddenly came in my recommendations.
I got a completely different perspective from this video. In this video Dandapani said
“Whatever you will practice, either good or bad, you will become good at it.”
Right now the problem is you are practicing distraction, consciously or subconsciously. And thereby you are becoming good at it.
We keep on procastinating important things and shift our focus on smartphones and say that Smartphones are one of the great distractors.
Imagine your focus as if it is the flame of light.
Now coming back to the question
How to improve focus?
Start practicing focus.
Whenever you sit to do any work, focus on doing it. If you get distracted by anything bring that flame of light back. If it is again taken away, again bring it back. Keep on repeating this!.
This is what you have to practice. The more you will practice, more you will become good at it.
Thanks for Reading…

上周，我在浏览油管上的视频，想寻找一些有趣的东西。然后这个视频突然出现在我的推荐中。
我从这段视频中得到了完全不同的视角。在这段视频中，丹达帕尼说：
无论你练习什么，不管是好是坏，你都会变得很擅长。
现在的问题是你在有意识地或下意识地练习分散注意力。因此你会变得很擅长。
我们一直在拖延重要的事情，把注意力转移到智能手机上，并说智能手机是最大的干扰因素之一。
想象你的焦点就像是光的火焰。
现在回到问题上来：
如何提高注意力？
开始练习专注。
无论何时你坐下来做任何工作，都要专注去做。如果你被什么事情分散了注意力，把那火焰之光带回来。如果再次被拿走，请再次将其带回，持续重复就好！。
这是你必须练习的。你练习得越多，你就会越擅长。
谢谢你的阅读。

Abinash Mishra
By calming down ourselves from inside.
We check out our Facebook, Instagram, Twitter, WhatsApp every now and then even when there is no important. The world is at our finger tip. We are more interested to know what is happening in others' lives like marriage, vacation, parties, baby birth than what is happening in our own. And as we scroll down it adds up to our sub-conscious mind. Even without knowing we start comparing their lives with our own
We consume so much video content on YouTube, TikTok, WhatsApp videos which adds 0 value to our life. And slowly instead they make us idle and a dependent.
So much unwanted noise in the form of data, content, meme, videos which consumes our precious memory, time, energy and sleep. They make us restless. Then how can we remain focused.
To remain focused :
Consume only those data and video which adds value in your life. More than what you consume start producing.
If you are restless inside you can not spread happiness outside.

让内心平静下来。
即使没有重要内容，我们时不时地查看我们的Facebook、Instagram、Twitter和WhatsApp。世界就在我们的指尖，我们更感兴趣的是了解别人生活中发生的事情，比如婚姻、度假、聚会、婴儿出生，而不是我们自己的生活。当我们向下滚动时，它会累积到我们的潜意识中。即使不知道，我们也开始将他们的生活与我们自己的生活进行比较。
我们在YouTube、TikTok、WhatsApp视频上消费了大量视频内容，这给我们的生活带来了零价值。相反，它们慢慢地让我们变得懒惰和依赖。
数据、内容、表情包、视频等形式的大量不必要的噪音消耗了我们宝贵的记忆、时间、精力和睡眠。他们让我们坐立不安。那我们怎么才能保持专注呢。
为了保持专注：
只消费那些为你的生活增加价值的数据和视频。比你消费的更多，开始产生价值。
如果你内心不安，你就无法向外传播快乐。