我该如何提高注意力（三）
How can I improve my focus?
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网友：冥想：试着反复灌输冥想的习惯。每天至少15分钟。尝试内观或三宝禅修，在你的学习、生活等方面更加专注。你冥想的越多，你就能获得更多的专注......
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How can I improve my focus?
我该如何提高注意力
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Meditate : Try to inculcate the habit of meditation.Atleast 15 minutes a day. Try Vipassana or Sambhabhi Meditation for more focus in your studies, life etc. The more you meditate , the more focus you can acchieve.
Visualization Practice - Imagine the end desired and feel its reality . Follow it through , and you will get definite results . Scientifically proven , Visualization really woks . There is a system in our brain which is called as the Reticular System which is basically a network of neurons that are responsible for filtering information in and out of our brain. In other words, what this filter is doing is letting information come into our brain and blocking other informatiom from entering .
Self Talk: Try to spend more time with yourself . Inculcate positive self-talk. Go a long walk alone . Introspect your life like what you are doing , and what you want to do or you see yourself in next five years .
Set the table : Decide exactly what you want. Clarity is essential. Write out your goals and obxtives before you begin.
Plan every day in advance: Think on paper. Every minute you spend in planning can save you five or ten minutes in execution.
Apply the 80/20 Rule to everything: Twenty percent of your activities will account for 80 percent of your results. Always concentrate your efforts on that top 20 percent.
Prepare thoroughly before you begin: Have everything you need at hand before you start. Assemble all the papers, information, tools, work materials, and numbers you might require so that you can get started and keep going.
冥想：试着反复灌输冥想的习惯。每天至少15分钟。尝试内观或三宝禅修，在你的学习、生活等方面更加专注。你冥想的越多，你就能获得更多的专注。
可视化实践:想象你想要的结果，感受它的真实性。完全照做，你会得到明确的结果。科学证明，可视化确实有效。我们大脑中有一个系统，称为网状系统，它基本上是一个神经元网络，负责过滤大脑中的信息。换句话说，这个过滤器的作用是让信息进入我们的大脑，阻止其他信息进入。
自我交谈：试着花更多的时间和自己在一起。灌输积极的自我交谈内容。独自走很长一段路。反思你的生活，就像你在做什么，你想做什么，或者你对未来五年自己的看法。
清理列表：决定你想要什么。清晰是至关重要的。在开始之前写下你的目标和目的。
每天提前计划：思考并记录下来。你花在计划上的每一分钟都可以为你节省五到十分钟的执行时间。
将二八规则应用于所有事情：20%的活动将决定80%的结果。始终将精力集中在前20%的人身上。
在开始之前做好充分的准备：在开始之前准备好你需要的一切。收集可能需要的所有文件、信息、工具、工作材料和数字，以便开始并继续。
原创翻译：龙腾网 https://www.ltaaa.cn 转载请注明出处
Motivate yourself into action: Be your own cheerleader. Look for the good in every situation. Focus on the solution rather than the problem. Always be optimistic and constructive.
Technology is a terrible master: Take back your time from enslaving technological addictions. Learn to often turn devices off and leave them off.
Technology is a wonderful servant: Use your technological tools to confront yourself with what is most important and protect yourself from what is least important.
Slice and dice the task: Break large, complex tasks down into bitesized pieces, and then do just one small part of the task to get started.
Develop a sense of urgency: Make a habit of moving fast on your key tasks. Become known as a person who does things quickly and well.
Single handle every task: Set clear priorities, start immediately on your most important task, and then work without stopping until the job is 100 percent complete. This is the real key to high performance and maximum personal productivity.
Choose for Yourself : Do not let others do your thinking for you . Choose your own thoughts and make your own decisions. You are the captain of your soul and the master of your fate.Remember , You have the capacity to choose . Choose life! Choose love ! Choose health ! Choose happiness!
Last but not the least , Stop Chasing Opposite Gender: Give yourself first priorities than anyone else . Just Don’t go behind him/her. The more you run behind a person , the more he/she goes away from you . Believe in destiny or right time , the right person would defintely come if not sooner than definitelt later.
如果你一次只完成一个步骤，你就可以完成最大最复杂的工作。
激励自己行动起来：做自己的啦啦队队长。在任何情况下都要寻找好的一面。关注解决方案而不是问题。始终保持乐观和建设性。
科技产品是一个可怕的主人：让你的时间从科技产品成瘾中解放出来。学会经常关掉设备，不使用它们。
科技产品是一个很好的仆人：使用你的科技产品工具来面对最重要的东西，保护自己不受最不重要的东西的影响。
分割任务：将大型、复杂的任务分解成小块，然后开始处理任务的一小部分。
培养紧迫感：养成快速完成关键任务的习惯。成为一个做事又快又好的人。
单一处理每项任务：设定明确的优先级，立即开始最重要的任务，然后不停地工作，直到工作100%完成。这是高绩效和最大个人生产力的真正关键
为自己选择：不要让别人替你思考。选择你自己的想法，做出你自己的决定。你是自己灵魂的船长，你是自己命运的主人。记住，你有选择的能力。选择生活！选择爱！选择健康！选择幸福！
最后但并非最不重要的一点是，停止追逐异性：把自己放在比任何人都重要的位置，只是不要跟在他/她后面。你跟在一个人后面跑得越多，他/她就离你越远。相信命运或正确的时间，合适的人一定会出现的。
原创翻译：龙腾网 https://www.ltaaa.cn 转载请注明出处
Why Arjuna was beloved to Drona was because he was so focused.
In the Mahabharata Arjuna was taught archery by his guru(teacher) along with the other Students.
The guru Dronacharya tethered a wooded crow, from a tree branch and then summoned his students, challenging the students to aim for the crows eye after explaining what they see.
The first student approached and the teacher asked the student "What do you see?" to which the student responds "I see the garden, the tree, the flowers and everything around!"
The teacher asks the student to step aside and not to shoot. He asked the next student who replied "I see the air and leaves blowing in the wind.."
Guru Dronacharya asked a few more students and they all have similar replies.
Then came Arjuna, when Arjuna was asked what he saw he said "The only thing I can see is the crows eye". Guru Dronacharya said "Release your bow" and Arjuna hit the crow in the middle of his eye.
Make it your priority.
Your heart, mind and body should be connected with your goal.
People left the goal because they see failures or different things which distract them from the goal. You just focus on goal as Arjuna focused on eye of the bird.
阿朱那之所以被德罗纳所爱，是因为他十分专注。
在《摩诃婆罗多》中，他的古鲁（老师）教授阿朱那由和其他学生一起射箭。
古鲁将一只乌鸦拴在树枝上，然后召集他的学生，让学生们在解释他们看到的东西后瞄准乌鸦的眼睛。
第一个学生走近，老师问学生：“你看到了什么？”学生回答说：“我看到了花园、树、花和周围的一切！”
老师要求学生退到一边，不要开枪。他问下一个学生，他回答说：“我看到空气和在风中飘动的树叶。”
古鲁又问了几个学生，他们都是类似的回答。
然后轮到阿朱那了，当阿朱那被问到他看到了什么时，他说：“我唯一能看到的就是乌鸦的眼睛。”。古鲁说“释放你的弓”，阿朱那击中了乌鸦的眼睛中间。
让它成为你的优先事项。
你的心、思想和身体应该与你的目标相联系。
人们离开目标是因为他们看到了失败或分散了他们对目标的注意力的不同的事情。你们只需要专注于目标，就像阿朱那专注于鸟眼一样。
原创翻译：龙腾网 https://www.ltaaa.cn 转载请注明出处
Our concentration during these times is at a premium.
Everyone wants to stay focused on their dream and on working towards it.
It is difficult for us to focus because we are surrounded by distractions that constantly want our attention.
To improve concentration you need to focus on what is important, and not fall into instant gratification or compulsion because it is very easy to lose focus on what you have to do.
To improve concentration many people use supplements, but I personally do not recommend taking them long term, but only for a short period of time to help yourself.
To improve concentration reset your dopamine system, because nowadays it is very overstimulated by the phone, Netflix, stimulants and other pleasures.
在这段时间，我们的注意力非常集中。
每个人都希望专注于自己的梦想，并为之努力。
我们很难集中注意力，因为我们被不断地想要得到我们的关注的干扰因素所包围。
为了提高注意力，你需要专注于重要的事情，而不是陷入即时满足或强迫，因为很容易不再关注你必须做的事情。
为了提高注意力，许多人服用补充剂，但我个人不建议长期服用，只建议短期服用以帮助自己。
为了提高注意力，重置你的多巴胺系统，因为现在它被电话、Netflix、兴奋物和其他快乐过度刺激。
Step #1. Focus early at studying most important and most difficult materials.
Why? When you start working early on the most important materials, your focus supposed to be at peak and that helps you to be more concentrated and targeted to accomplish the study goals more effectively. As well as when you’re focused early on most difficult materials, it allows you to retain it for a longer period.
Benefits? Earlier focus allow you to accomplish the most difficult materials with fewer distractions, less noise from the surroundings, and with more energetic and positive attitude. It’s exact opposite if you try to accomplish it in later part of the study session because by the time your concentration starts degrading and energy level also reduces.
Step #2. Make the best use of notes.
Why? During study, you’re better focused and easily recognize what’s important. So, just put it in writing and carry the process of studying and preparing notes side by side or as per schedule. It’ll allow you to review, recall and retain the knowledge for a longer period of time with less time consumption.
步骤1.早期专注于研究最重要和最困难的材料。
为什么？当你很早就开始研究最重要的材料时，你的注意力应该处于顶峰，这有助于你更加集中精力，更有针对性且更有效地完成学习目标。当你早期专注于最难的材料时，它也能让你保持更长的时间。
好处？更早的专注可以让你更不容易分心、更少的噪音和更积极的态度完成最困难的材料。如果你试图在学习的后期完成它，情况会正好相反，因为当你的注意力开始下降时，能量水平也会下降。
步骤2.充分利用笔记。
为什么？在学习过程中，你更专注，更容易认识到什么是重要的。所以，只要把它写下来，并按照时间表进行学习和准备笔记。它能让你以更少的时间来复习、回忆和保留知识。
Simply, note down what’s relevant. It can be some important points, a particular phrase, a term, a minor but effective detail and so on. You don’t need to write word to word. Just have a rough outline of what you’ve studied.
Make use of pointers and lists. It saves time and enable to skim the study material efficiently. It allows you to locate the relevant information effectively and carry out the review process in much better way.
Keep the notes organized. Make use of colors, highlights, and other ways to keep your notes up to date and organized. It allows you to recognize the relevant information based on priority level much easier. You able to skim the right contents in short span of time.
Step #3. Teach what you learn.
Why? Teaching is one of the best way to improve your level of concentration and processing ability of the mind. It allows you to focus on important aspects and easier ways to explain to others. You recall the information much easier by teaching someone. It helps you to recall, retain and review the knowledge you’ve gained efficiently and effectively.
How to practice? Create a study group to have a audience to teach what you learn. Make use of the notes you prepared and to make the discussion session more active and engaged, make use of summaries, examples, bit humor, diagrams and so on.
In nutshell: To increase your concentration, train your brain to optimize your activities and the way you proceed. It’ll allow to improve your focus as well as cognitive ability of the mind.
如何练习？
简单地说，记下什么是相关的。它可以是一些重要的点，一个特定的短语，一个术语，一个次要但有效的细节等等。你不需要逐字逐句地写。你所学的只是一个粗略的轮廓。
利用指针和列表。它节省了时间，并能有效地浏览学习材料。它允许你有效地定位相关信息，并以更好的方式执行审查过程。
整理好笔记。利用颜色、强调和其他方式使笔记保持最新和有序。它允许你更容易地根据优先级识别相关信息。你能够在短时间内浏览正确的内容。
第三步：教你所学。
为什么？教学是提高注意力水平和大脑处理能力的最佳方法之一。它可以让你专注于重要的方面，并更容易地向别人解释。通过教别人，你更容易记住信息。它可以帮助你高效地回忆、保留和回顾所获得的知识。
如何练习？创建一个学习小组，给听众教授你所学的内容。利用你准备的笔记，让讨论变得更加积极和更想参与，利用总结、例子、幽默、图表等。
简言之：为了提高你的注意力，训练你的大脑优化你的活动和你前进的方式。这将提高你的注意力和大脑的认知能力。
You’re right about one thing.
Increasing focus and concentration is a life skill. It’s not just a skill you need for school or work. It will affect everything you do. To work on this skill, there are three things worth paying attention to:
What is your top priority?
What attitude do you have towards your work?
When do you need to do the work that is most important?
Technique #1. Identify your top priority in the morning.
To help boost your focus on the important things your brain should pay attention to, ask yourself this question first thing in the morning: “What is the one thing I am committed to completing today?” This technique trains your brain to focus on which goals are important to you right now, and it forces you to prioritize the goal you believe to be the most relevant in this moment.
有一件事你是对的。
提高注意力是一项生活技能。这不仅仅是你在学校或工作中需要的技能。它会影响你所做的一切。要学习这项技能，有三件事值得注意：
你的首要任务是什么？
你对工作是什么态度？
你什么时候需要做最重要的工作？
技巧1：确定早晨的首要任务。
为了帮助你把注意力集中在大脑应该注意的重要事情上，早上第一件事就是问自己这个问题：“我今天必定完成的一件事是什么？”这项技术训练你的大脑专注于现在对你重要的目标，并迫使你优先考虑你认为此时最相关的目标。
原创翻译：龙腾网 https://www.ltaaa.cn 转载请注明出处
Write it down. Take a large sheet of paper and write the question in big letters with a thick marker.
Find a place where you’re most likely to look at it. It can be on your bedroom wall next to your bed or right in front of you when you wake up, or the bathroom wall next to the mirror.
Read the question out loud. You can do that as you’re brushing your teeth or getting dressed.
Take a minute to consider what’s on your agenda. Then, pick one thing that has top priority for you and give an answer out loud to yourself.
Start working on your one thing early. If your schedule allows, devote the first hour of the day to your one thing. If that isn’t possible, prepare so you're ready when the time comes to work on it — your task will feel easier to complete once it’s underway.
这就是如何做到这一点：
把它写下来。拿一张大纸，用粗体记号笔用写下问题。
找一个你最可能看到它的地方。它可以在你卧室的墙上，床边，或者当你醒来时就在你面前，或者浴室的墙上，镜子旁边。
把问题大声读出来。你可以在刷牙或穿衣服时这样做。
花点时间考虑一下你的日程安排。然后，选择一件对你来说最重要的事情，然后大声告诉自己。
尽早开始做你的第一件事。如果你的时间表允许，把一天中的第一个小时用于你的第一件事。如果这是不可能的，那么做好准备，以便在工作时间到来时做好准备，一旦任务开始，你会觉得更容易完成。
Before you start doing anything, whether it’s a completely new task or an old task you’ve been working on for weeks, it helps to remove any obstacles in your attitude towards your work. The biggest benefits are that you get your brain on board with what you’re going to accomplish, you sharpen your focus, and you tune into the true value of the work you are about to do.
Here’s how.
Instead of thinking about your work as an obligation, turn it into a choice. Nobody can get excited about work if you describe it to yourself as too boring, too hard, or even impossible. Instead, tell yourself, “This is something I really want to get better at doing.” The benefit? It gives you a greater sense of control.
Remind yourself of the value of your work with this question: “Why am I doing this?” Make the connection with the initial reasons for working on something to begin with. It can be to learn a new skill, find out more on a particular topic you’re interested in, study to pass an exam so you can graduate and build a career you’re excited about, solve a particular problem you’re currently dealing with, etc.
Visualize what you’re about to do. This is a technique called building a mental model; you imagine in detail what you expect to see, learn, or read. For example, if you are learning something new, visualize covering certain chapters or sections, then taking notes on the important concepts you discover, and writing down questions to research later. By telling yourself a story, you train your brain to anticipate next steps and visually map out the learning process, making it easier to manage.
技巧2：改善你对工作的态度。
在你开始做任何事情之前，无论是一项全新的任务还是你已经工作了几周的老任务，它都有助于消除你对工作态度上的任何障碍。最大的好处是你让你的大脑与你将要完成的事情保持一致，你提高了你的注意力，你了解到你即将做的工作的真正价值。
这就是如何做到这一点：
与其把你的工作看作是一种义务，不如把它变成一种选择。如果你对自己说工作太无聊、太难、甚至不可能完成，没有人会对工作感到兴奋。相反，告诉自己，“这是我真正想做得更好的事情。”好处是什么？它给你更大的控制感。
用这个问题提醒自己工作的价值：“我为什么要这样做？”将其与开始工作的最初原因联系起来。它可以是学习一项新技能，了解更多你感兴趣的特定主题，学习后通过考试，这样你就可以毕业并从事一个你感兴趣职业，解决你目前正在处理的特定问题，等等。
想象一下你将要做什么。这是一种叫做建立心理模型的技巧；你仔细想象你期望看到、学习或阅读的内容。例如，如果你正在学习新的东西，想象一下涵盖某些章节，然后记下你发现的重要概念，并写下问题供以后研究。通过给自己讲一个故事，你训练大脑预测下一步，并直观地规划学习过程，使其更易于管理。
Your tough cognitive tasks are your deep work — any kind of analytical thinking that requires the most concentration, such as reading, writing, analyzing or problem solving. The benefits of tackling deep work early are that it saves you a lot of time, taps into your willpower first thing in the morning, and takes advantage of your energy after you wake up.
Here’s how.
Set aside 2-4 hours for deep work. Many scientists say that early morning is the brain’s peak performance time. If, for example, you wake up at 7, your peak times are between 9 and 11 a.m. You can extend this time to whenever you have lunch if you want to maximize your peak performance hours.
For one week, keep a log of what you do during peak times. Are you focusing on your important mental tasks? Are you learning new material, solving complex problems, reading, or writing? Or, are you just doing things by default: checking email, making phone calls, watching the news?
Re-prioritize. Postpone tasks that are less important. For example, if you like to stay on top of the latest news, listen to them on your lunch break. If emails are waiting in your inbox, check them mid-afternoon and later in the day. The benefit? You’ll feel more in control of your time.
技巧3：在一天中尽早完成复杂的认知任务。
你艰巨的认知任务是你的深层次工作——任何一种需要集中注意力的分析性思维，如阅读、写作、分析或解决问题。早做深层次工作的好处是，可以节省你很多时间，在早上第一件事就利用你的意志力，并在你醒来后利用你的能量。
这就是如何做到这一点：
留出2-4小时进行深层次工作。许多科学家说，清晨是大脑工作的最佳工作时期。例如，如果你在7点起床，最佳工作时期在上午9点到11点之间。如果你想最大限度地利用最佳工作时期，你可以把这个时间延长到吃午饭的时候。
在一周内，记录你在高峰时期所做的事情。你是否专注于重要的精神任务？你在学习新材料、解决复杂问题、阅读或写作吗？或者，你只是在做一些默认的事情:查看邮件、打电话、看新闻?
重新排序。推迟不太重要的任务。例如，如果你想了解最新的新闻，在午餐休息时间去了解它们。如果你的收件箱中有电子邮件，请在下午或当天晚些时候查看它们。好处？你会觉得自己更能掌控自己的时间。
If you think about it, all of us have laser sharp focus.
Remember the last time you were watching your favourite team play? Or you were texting your best friend on Whatsapp? Or when you were watching that YouTube video? Or doing a good piece of work?
So we all do have that ability.
Where we tend to delude ourselves is when we think we can summon focus for any kind of mentally taxing task at any time of the day.
“Oh, I can definitely do this later,” we say.
Based on our present state we make a promise of doing something later in the day, without realizing we won’t be in the same state.
What we really need to do is match our levels of focus with the mental activity needed to do those.
If you’re watching videos when you have a high level of focus, and you’re working on a difficult project when you are fatigued - you’re going to get distracted.
Focus is the weapon that recharges and should be used for the right activities.
Utilizing high-focus on useless activities is akin to using a missile to kill a mosquito.
Use it well.
仔细想想，我们所有人都有目光集中的事项。
还记得上次你看最喜欢的球队比赛吗？或者你在Whatsapp上给你最好的朋友发短信？或者当你在看油管视频的时候？或者做一件好工作？
所以我们都有这种能力。
当我们认为自己可以在一天中的任何时候集中精力做任何耗费脑力的工作时，我们往往会欺骗自己。
“哦，我以后肯定可以这样做，”我们说。
基于我们目前的状态，我们承诺在当天晚些时候做一些事情，而没有意识到届时我们将不会处于相同的状态。
我们真正需要做的是将我们的注意力水平与完成这些任务所需的精神活动相匹配。
如果你在注意力高度集中的时候看视频，而你在疲劳的时候正在做一个困难的项目，这样你会分心。
专注是充电的武器，应该用于正确的活动。
把注意力集中在无用的活动上，就好比用导弹杀死一只蚊子。
好好利用它。
You can improve your focus by saying NO to anything which is not directly connected right now to your obxt of focus.
When I am writing a Quora answer, there are numerous things vying for my focus at the same time.
I am getting messages on whatsapp. Whereas some of them don’t interest me, some make me feel desired. It is incredibly luring to focus on those messages where I am the obxt of affection and simply forget that I have to finish the Quora answer. I’m getting pings on office communication tools. Some people are asking for my support, and some are getting back on the support I asked of them. It is enticing to offer help and be considerate and forget the answer I am writing. My email is open in another tab and any notification cue can coax me into going to that tab and read very important emails I missed in the last 15 mins.
Then there is the process of writing an answer. The process of figuring out what question to answer, how to answer it, giving structure to my thoughts, writing something sensible and presenting it in a manner to be consumed easily. This process is chaotic. Working through chaos is frustrating. I want to make sense of the clutter in my mind, yet it just wouldn’t happen. I want to give up.
As I am trying to focus single-handedly on my Quora answer, things around me stack up. Things that cannot be ignored. The kid needs food, the maid needs instructions, a cash-on-delivery order is on the door, my back is hurting, I must deliver a piece of work in office and my head is heavy, I need tea right now.
你可以通过对任何与你现在关注的对象没有直接联系的东西说“不”来提高你的注意力。
当我写一个Quora答案时，有很多东西同时在争夺我的注意力。
我在whatsapp上收到消息。虽然其中有些我不感兴趣，但有些让我期望去阅读。把注意力集中在那些我是被喜爱的对象的信息上，忘记我必须完成Quora的答案，这是非常诱人的。我收到了办公室通讯工具的信号。有些人在要求我提供支持，而有些人正在就支持给予反馈。提供帮助和体谅他人并忘记我正在写的答案是很诱人的。我的电子邮件在另一个页面是打开状态，任何通知提示都可以诱使我进入那个标签，去阅读我在过去15分钟错过的非常重要的电子邮件
然后是写答案的过程。这是一个弄清楚要回答什么问题，如何回答的过程，给我的思想提供结构，写一些有意义的东西，并以一种易于理解的方式呈现。这个过程是混乱的，而在混乱中工作是令人沮丧的。我想要理清脑海中杂乱的思绪，但就是无法理清，于是我想放弃。
当我试图一个人专注于我的Quora答案时，我周围的事情堆积起来。不可忽视的事情：孩子需要食物，女佣需要指示，送货单就在门口，背疼，我必须在办公室安排一件工作，我的头很重，我现在需要茶。
I am getting messages on whatsapp. But the phone is out in another room. I’m getting pings on office communication tools, but those windows are closed for the time being. There is no other tab open (including email), except my doc file in which I write my Quora answers. I can’t prevent the chaos that comes with creating something, like a piece of writing, so I work through it. I tirelessly keep tidying up, ordering the clutter until I produce a great piece of writing. If something can’t wait, I quickly sneak out in between, feed the kid, instruct the maid or do whatever but come back to finish my answer. I let wait what can wait. When I am done, I have tea and take a walk .
I do whatever I can, but I don’t become a victim of my circumstances. I find a way. I make it happen. Because I know only focus can help me leave my mark.
我处理这一切的方式决定了我是否能够专注于我的答案。
我在whatsapp上收发信息。但电话放在另一个房间。我收到了办公室通讯工具的信息，但这些窗口暂时被关闭。除了我写Quora答案的文档文件外，没有其他打开的页面（包括电子邮件）。我无法阻止创作时的混乱，比如写一篇文章，所以我努力克服它。我不知疲倦地继续整理，整理杂乱的东西，直到写出一篇好文章。如果有什么事情等不及了，我会很快溜出去，喂孩子，指导女佣，或者做任何事情，但会回来完成我的回答。我让能等事项先留下不做。当我做完的时候，然后去散步喝茶。
我尽我所能，但我不会成为环境的牺牲品。我找到了一种方式。我让它发生。因为我知道只有专注才能留下印记。
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