超实用：集中注意力的八大方法

Make a List
制定计划
We often have trouble paying attention to one thing because our brain wants to drift off to think about something else. When you’re supposed to be writing your history paper, for example, your brain may want to start worrying about a math test that’s coming up.You should get into the habit of making a daily task list. Then prioritize your list, in the order that you prefer. By writing down all the things you need to do, you gain a sense of control of your day.
我们常常很难专注于一件事，因为我们的大脑会神游到另一件事上。比如，有时你要写历史课论文而你的大脑会开始担心临近的数学考试。你应该养成制定每日计划的习惯，然后再按照你喜欢的顺序排出先后。通过写下你该完成的所有事情，你会获得一种能自我控制的感觉。
Meditate
冥想
If you think about it, meditation might seem like the opposite of paying attention. One objective of meditation is to clear the mind, but another element of meditation is inward peace. This means that the act of meditating is actually the act of training the brain to avoid distractions. And remember, you don't have to become an expert or obsessive meditator. Just take some time every day to go through a brief meditation exercise.
细细一想，冥想似乎与集中注意力背道而驰。冥想的一个目的是使大脑思维清晰，另一个目的则是达到内在的平静。这就意味着冥想事实上可以锻炼大脑集中注意力。但要记住，你不必成为一个冥想专家，也不必过度痴迷于冥想。只需要每天花上一点时间进行一个简单的冥想练习。
Sleep More
睡眠充足
Studies show that people who sleep fewer than eight hours a night for a prolonged period of time have slower response systems and more difficulty recalling information. In fact, even minor restrictions in your sleep patterns can affect your academic performance in a bad way.
研究表明长期处于睡眠时间少于8小时的人反应较迟钝，记忆力也会受损。实际上，即使是少睡一点点也能给你的学术表现带来负面影响。
Eat Healthier Foods
健康饮食
Foods that are high in fat and sugar might give you a temporary burst of energy, but that energy is soon followed by a crash. Once your body burns up the rush of nutrient-deprived, over-processed foods, you will start to feel groggy and lethargic.
高脂高糖的食物可能可以暂时让你补充大量能量，但是这些能量会很快被消耗完。一旦你的身体消化了这些没营养的过度加工食物，你就会昏昏欲睡。
Reduce Screen Time
减少“屏幕时间”
Scientists are just beginning to study the relationship between attention spans and screen times, but one thing is certain: many researchers and education specialists advise parents to limit screen time while they gain a fuller understanding of the effects of bright lights and electronic screens.
尽管科学家才开始初步研究注意力持续时间与面对屏幕时间的关系，但是有一点可以确定：许多研究者和教育专家在他们更清晰地知道强光与电子屏幕所产生的影响后都建议家长控制孩子接触电子屏幕的时间。