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September, 2017

Are you always running behind schedule on your projects? Are you distracted by so-called “shiny objects?” Squirrel! 我们工作和生活在一个即时通讯、容易分心的时代. 我们中的许多人都为自己设定了长期目标,无论是在个人生活还是职业生涯中. But we often fail to meet those goals. (Do New Year’s resolutions sound familiar?)

如果你经常发现自己想知道如何才能更有效率,并真正实现这些目标, look no further. 我们咨询了专家,并提出了一些有效的建议来帮助你集中注意力.

What the Experts are Saying

To answer this question, we looked at a few brilliant books, 99U’s Manage Your Day-to-Day:建立你的日常,找到你的焦点,并提高你的创造性思维, Cal Newport’s Deep Work and Scott Jeffrey’s The Most Productive 90 Minutes of Your Life. 所有这些书中的专家都强调,在你和你的目标之间存在着一些东西. 一旦你克服了那些“事情”,你就能在更短的时间内完成更多的事情.

What’s Standing in Your Way?

我们中的许多人都相信那句老话:“一天的时间不够用。.“虽然我们可能认为时间是我们最宝贵的资源,但它实际上是我们关注的焦点. So what’s standing between you and that elusive focus? The answer is distraction. 分心有很多种形式,对每个人的影响都有所不同. After reviewing the books above, 我将最常见的干扰归纳为以下几类.

1. Mental.  When was the last time you procrastinated? Yesterday? Right now? 拖延症一直都在发生,而且常常是分散注意力的原因. But procrastination is not laziness in most cases. 这是其他因素的症状,这些因素可以解释为什么你选择做一些事情,而不是手头上最重要的事情. Some of these reasons include anxiety, fear of failure, fear of success, perfectionism, self-doubt, or feeling overwhelmed.

2. Physical.  健康的饮食和充足的睡眠不仅对你的身体有好处. They’re also key components for maintaining focus. Your breathing and posture can also affect your productivity.

3. Environmental. Your environment plays a huge role in your productivity. People (interruptions, conversations), phone calls, audible and visual alerts on your phone, 个人电脑或手腕设备是最大的干扰因素. 专家表示,每次听到警报,你都需要大约两分钟的时间才能重新集中注意力.

4. Habitual. The last type of distraction is habitual. 多任务处理和缺乏计划已经在我们一些人身上根深蒂固,以至于无法集中注意力. 研究表明,多任务处理会使你的速度降低25%! 电子邮件和社交媒体增加了更多的坏习惯. 很多人在早上的第一件事就是查看邮件,那时他们精神最清醒,最能集中精力,工作效率最高. 专家说,大约60%的电子邮件可以被标记为噪音,因此它是一种低价值的活动.


How to Blast through the Distractions

To find your focus, 你需要养成聪明的日常习惯来支持你实现目标的能力. To quote Cal Newport, “培养深度工作习惯的关键是超越良好的意图,在你的工作生活中加入常规和仪式,以保持一种不间断的专注状态。.”

是时候减轻生活中精神、身体、环境和习惯性的干扰因素了. 第一步是评估哪些干扰因素影响了你的工作效率. 然后,看看下面的建议,冲破这些干扰,最终实现这些目标.

1. Mental. If you frequently find yourself procrastinating, look deeper to uncover the root cause of the procrastination. 记住,拖延症是分心的症状,而不是分心的根源.

  • Understand what’s really getting in the way of your goals. 问问你自己:你选择做什么而不是你最重要的目标相关的任务? Why?
  • Also, keep in mind that decision making requires willpower, which is almost always stronger early in the day.
  • 无论你内心的恶魔是什么,理解它们并直面它们.

2. Physical. If you aren’t feeling well, it can be extremely difficult to focus. 为了克服身体上的干扰,向运动员学习,让你的身体保持最佳状态.

  • 我们都知道,疲劳或饥饿会阻碍我们把工作做到最好.
  • 在开始大项目之前,睡个好觉,吃个早餐.
  • If you sit at a desk all day, take stock of your posture. Are you hunched over? Poor posture is linked to poor, shallow breathing habits.
  • Diets high in protein, 低碳水化合物和糖将有助于平衡你的血糖指数,给你一个稳定的能量供应.
  • And finally, hydration is so important. Did you know our brains are 80% water? 研究表明,当我们的身体脱水2%时,认知能力就会下降. It doesn’t take much!
3. Environmental. 如果你在办公室工作,你比任何人都更了解环境的干扰. Some are more easily tamed than others. 也许一个同事不断地闯进你的格子间,或者在电话里大声说话. 然后还有那些鬼鬼祟祟的电子邮件提醒弹出在你的电脑和社交媒体通知炸你的手机. 当你想要集中注意力的时候,是时候关掉噪音了.

Some ideas:

  • Silence those alerts on your phone and wrist device. This includes vibrations.
  • 关闭电子邮件和社交媒体,以防止电脑屏幕上弹出提醒.
  • Put a note on your door asking not to be disturbed.
  • Use headphones and listen to soothing music or white noise.

4. Habitual. 你可能不会经常考虑你的效率习惯, but they are the most influential distractors around. 如果你在早上8点走进办公室,问“我今天应该做什么??” you’re already behind for the day. Instead, try:

  • Planning ahead. 知道每天上班前必须完成的2-3件事. Tackle this high-value work first thing!
  • Focus only when you’re fresh.
  • Work in sprints. 调整自己节奏的一个好方法是冲刺90分钟,然后休息10分钟.
  • Stop multi-tasking. It’s a myth. Your brain cannot multitask, it simply switches between tasks. To truly focus, you need to give your project your full attention.

If you want to get more done in less time, improve the quality of your work and reduce stress, 然后花点时间分析最容易让你分心的事情,并积极管理它们. To quote Cal Newport again, “从事深度工作不仅对个人满意度很重要, but to your very survival in a ruthless marketplace.”

A Final Thought

Focus is a skill. It can be developed and strengthened. 它可以成为一种竞争优势──你的秘密武器,让你比其他人更快地完成高质量的工作. Now, go get ‘em!

“培养深度工作习惯的关键是超越良好的意图,在你的工作生活中加入常规和仪式,以保持一种不间断的专注状态。.” – Cal Newport