6個步驟教你集中注意力
We've all been there: Sitting at a desk or table studying intently, and then…Wham! Thoughts from all over the place invade our brains and we get distracted. If it's not our thoughts, it's our roommates. Or neighbors. Or kids.
我們都有過這樣的經(jīng)歷：本來是坐在桌子前專注地學(xué)習(xí)，然后來自四面八方的想法會涌入我們的大腦，最后就分心了。即使打擾我們的不是自己的想法，也有可能是我們的室友、鄰居或小孩。
These study intruders take over, causing us to lose focus. And focus, friends, is what you need to be able to study for any of the big tests, from the LSAT and MCAT to the SAT and ACT to just your average test in school.
這些干擾學(xué)習(xí)的因素出現(xiàn)，并導(dǎo)致我們不能集中注意力。朋友們，我們需要學(xué)習(xí)集中注意力來為一系列考試來做準(zhǔn)備，不管是法學(xué)院入學(xué)考試、醫(yī)學(xué)院入學(xué)考試、學(xué)業(yè)能力傾向測驗還是平時在學(xué)校的測驗。
So how do you focus? These six steps will show you how to regain focus if you get distracted, and how to set yourself up for focused success before your study session ever begins.
怎樣才能集中注意力呢？這六個步驟會幫助你在分心的時候重新集中注意力，并且在開始學(xué)習(xí)前就成功集中注意力。
Already lost your focus? Check out 5 ways to get back on track if your focus is already gone.
已經(jīng)喪失注意力了嗎？如果你已經(jīng)不能集中注意力，可以用下面的5種方法使你回到正軌。
1. Get Rid of Obvious Distractions
將明顯的干擾物排除。
It's not smart to study with your cell phone on, even if it's set to vibrate.
學(xué)習(xí)的時候攜帶手機并不明智，即使你將它設(shè)成震動。
As soon as you get a text, you're going to look. You're human, after all! But remember, you can't focus on studying if you're chatting with someone else, too, so the cell phone should be off limits.
你一收到短信，就開始打開手機看了，畢竟你也是個普通人。但你要記住，如果你和別人聊天，就不能把注意力放在學(xué)習(xí)上了，所以應(yīng)該限制使用手機。
Turn off the computer, too (unless you're prepping on it) and any music with vocals. study music should be lyric-free! Post a sign on your door for people to stay away. If you have kids, find a babysitter for an hour. If you have roommates, head out of the house to the least popular spot in the library or another good study spot. For that one study session, make yourself inaccessible to people and other external study distractions, so you don't lose focus when someone wants to chat.
關(guān)上電腦（除非你正在使用）和音樂。學(xué)習(xí)的時候聽音樂可一點都不抒情哦！在你的門上貼上一個標(biāo)志，讓旁人都回避。如果你有小孩，就讓一個保姆照顧他一小時。如果你的室友也在，就離開房間，去圖書館找一個人少的地方，有其他好的學(xué)習(xí)地點也行。在學(xué)習(xí)的過程中，使你自己與其他人以及一些外界干擾學(xué)習(xí)的事物隔開，這樣你就不會受到別人聊天的干擾了。
2. Anticipate Your Physical Needs
預(yù)測你的生理需要
If you're studying intently, you're going to get thirsty.
如果你在專心致志地學(xué)習(xí)，可能就會口渴。
Grab a beverage before you open the book. You may even need a power snack while you're working, so grab some brain food, too. Use the bathroom, put on comfortable clothes (but not too cozy), set the air/heat to best suit you. If you anticipate your physical needs before you start studying, you'll be less likely to need to get out of your seat and lose the focus you worked hard to gain.
在看書之前準(zhǔn)備好飲料。在工作的時候，你甚至需要點“能量零食”，所以你也可以準(zhǔn)備一些健腦食物。上個洗手間，穿上舒適的衣服（但也不用太舒適了），將冷氣或暖氣調(diào)到最適宜的溫度。如果在學(xué)習(xí)之前，你已經(jīng)解決了生理上的需求，就不太可能會離開座位，分散學(xué)習(xí)的注意力了。
3. Choose an Appropriate Time
選擇恰當(dāng)?shù)臅r間
If you're a morning person, choose the a.m. for your study session; if you're a night owl, choose the evening. You know yourself better than anyone else, so choose the time when you're at the height of your brain power and the least tired. It'll be much more difficult to focus if you're battling fatigue, too.
如果你是“早起鳥”，就選擇上午學(xué)習(xí)。如果你是個“貓頭鷹”，就選擇晚上學(xué)習(xí)。你比任何人都了解你自己，所以你要選擇一個大腦最活躍、精力最充沛的時間段。如果你一直在和疲勞抗?fàn)幍脑挘秃茈y集中注意力了。
4. Answer Your Internal Questions
回答你內(nèi)心的問題
Sometimes the distractions aren't coming from the external – they're invading from within! We've all sat down to study at some point and had worries and other internal distractions invade our brains. "When is she going to call me? When am I going to get a raise?"
有時候使你分心的事物不是來自于外界，而是源于內(nèi)心！我們坐下來學(xué)習(xí)，就會有一些擔(dān)憂和其他內(nèi)部的干擾因素侵入我們的大腦。“她什么時候給我打電話？我什么時候才能加薪？”
When these distracting questions invade, accept them, then push them aside with a logical answer:
當(dāng)這些干擾性的問題侵入時，接受它們，然后用充滿邏輯的回答將它們拋到一邊。
It seems silly, but if you answer your own internal questions, you'll focus your mind back where you want it to go. If necessary, write the the worry down, solve it in a simplistic manner and move on.
這聽起來很傻，但如果你回答了自己心中的問題，就會重新將注意力集中到你想的事情上。如果有必要的話，將這些苦惱都寫下來，用簡單的方法解決它，然后回到學(xué)習(xí)上。
1."When am I going to get a raise?" Answer: "I will speak to my boss about it tomorrow."
“我什么時候才能加薪？”回答：“明天就和老板聊一聊。”
2."When am I going to get my life together?" Answer: "This is a good start. I'm studying like I'm supposed to be, so I'm headed in the right direction."
“我的人生什么時候才能圓滿呀？”回答：“這是一個好的開始。我已經(jīng)在朝著我的目標(biāo)學(xué)習(xí)了，所以我現(xiàn)在正朝著正確的方向前進(jìn)。”
5. Get Physical
動起來
Some people are just antsy. They need to be doing something, and their bodies don't make the connection that they are doing something during studying. Sound familiar? If you're one of these kinesthetic learners, get out a few things to anticipate an "ants in your pants" issue: a pen, a rubber band, and a ball.
有些人會存在坐立不安的現(xiàn)象。他們需要做點什么事，而且他們的身體也意識不到自己在學(xué)習(xí)時會發(fā)出動作。聽起來是不是很熟悉？如果你也是觸覺型學(xué)習(xí)者，可以準(zhǔn)備一些東西來應(yīng)付你的坐立不安：鋼筆、橡皮筋和球。
1.Pen: Underline words when you read. Cross off incorrect answers when you're taking a practice test. Moving just your hand may be enough to shake off the jitters. If it's not...
鋼筆：閱讀的時候在文字下面做標(biāo)記。測驗的時候劃掉錯誤的答案。動動你的手可能就會幫你擺脫興奮。如果還不行的話······
2.Rubber band. Stretch it. Wrap it around your pen. Play with the rubber band while you're answering questions. Still feeling jumpy?
橡皮筋。將它伸展開來，纏繞在你的鋼筆上。在回答問題時，撥弄撥弄橡皮筋。還會感覺興奮嗎？
3.Ball. Read a question sitting down, and then stand and bounce the ball against the floor as you think of an answer. Still can't focus?
球。坐下來讀題目，思考問題時就站起來，拍拍球。還是興奮嗎？
4. Jump. Read a question sitting down, then stand and do ten jumping jacks. Sit back down and answer the question.
跳起來。坐下來讀題目，然后站起來跳十次。坐回去繼續(xù)回答問題。
6. Get Rid of the Negativity
克服消極思想。
It's impossible to focus on studying if you have all sorts of negative ideas about studying. If you're one of those people who say, "I hate studying!" or "I'm too upset/tired/sick/whatever to study, then you must learn how to flip those negative statements into positive ones, so you don't automatically shut down when you open up your notes. It's amazing how quickly studying can become an awful burden with just a poor frame of mind.
如果你對學(xué)習(xí)有很多消極思想，就不可能把注意力集中在學(xué)習(xí)上。如果你是那種會說“我討厭學(xué)習(xí)”或“太郁悶/疲勞/不舒服/其他而不想學(xué)了”的人，那么你就要學(xué)習(xí)怎樣把這些消極的思想變?yōu)榉e極的思想，這樣你打開筆記本后就不會半途而廢了。如果帶著這樣差的心態(tài)來學(xué)習(xí)，學(xué)習(xí)就會變成可怕的負(fù)擔(dān)。
How to Focus Tips:
集中注意力的建議
1.Don't be afraid to ask for a little quiet if you're studying in a public place.
如果你在一個公共場所學(xué)習(xí)，不要害怕找一個安靜的地方。
2.Use a good pen like the Pilot Dr. Grip. Sometimes a leaky or uncomfortable pen can undermine your study session.
用一支質(zhì)量好的筆，如百樂筆。有時候一支漏水或不舒適的筆會影響你的學(xué)習(xí)。
3.Wear comfortable, not cozy clothes. Your mind will associate relaxing with sweatpants or PJ's. Choose something you'd wear to school or a movie.
穿上舒適的衣服，而不是過于舒服的衣服。如果穿上寬松的長運動褲或睡衣，你的思維就會渙散。穿上你去學(xué)校或電影院的衣服就可以了。
4.Tell yourself something positive in case you get distracted despite following the steps above: "I know I lost focus, but I'm going to try again and make sure I'm successful this time." Positive encouragement goes a long way even if it's coming from you.
為了預(yù)防你被上面提到的一些事分心，告訴自己一些積極的事。我知道自己沒有集中注意力，但我會再試一次，確保這次能夠成功。
5.Drink your favorite beverage while studying as a reward for your ability to stay focused. Keep it non-alcoholic!
學(xué)習(xí)的時候，喝你最喜歡的飲料作為注意力集中的獎勵。但不要喝含酒精的飲料！
We've all been there: Sitting at a desk or table studying intently, and then…Wham! Thoughts from all over the place invade our brains and we get distracted. If it's not our thoughts, it's our roommates. Or neighbors. Or kids.
我們都有過這樣的經(jīng)歷：本來是坐在桌子前專注地學(xué)習(xí)，然后來自四面八方的想法會涌入我們的大腦，最后就分心了。即使打擾我們的不是自己的想法，也有可能是我們的室友、鄰居或小孩。
These study intruders take over, causing us to lose focus. And focus, friends, is what you need to be able to study for any of the big tests, from the LSAT and MCAT to the SAT and ACT to just your average test in school.
這些干擾學(xué)習(xí)的因素出現(xiàn)，并導(dǎo)致我們不能集中注意力。朋友們，我們需要學(xué)習(xí)集中注意力來為一系列考試來做準(zhǔn)備，不管是法學(xué)院入學(xué)考試、醫(yī)學(xué)院入學(xué)考試、學(xué)業(yè)能力傾向測驗還是平時在學(xué)校的測驗。
So how do you focus? These six steps will show you how to regain focus if you get distracted, and how to set yourself up for focused success before your study session ever begins.
怎樣才能集中注意力呢？這六個步驟會幫助你在分心的時候重新集中注意力，并且在開始學(xué)習(xí)前就成功集中注意力。
Already lost your focus? Check out 5 ways to get back on track if your focus is already gone.
已經(jīng)喪失注意力了嗎？如果你已經(jīng)不能集中注意力，可以用下面的5種方法使你回到正軌。
1. Get Rid of Obvious Distractions
將明顯的干擾物排除。
It's not smart to study with your cell phone on, even if it's set to vibrate.
學(xué)習(xí)的時候攜帶手機并不明智，即使你將它設(shè)成震動。
As soon as you get a text, you're going to look. You're human, after all! But remember, you can't focus on studying if you're chatting with someone else, too, so the cell phone should be off limits.
你一收到短信，就開始打開手機看了，畢竟你也是個普通人。但你要記住，如果你和別人聊天，就不能把注意力放在學(xué)習(xí)上了，所以應(yīng)該限制使用手機。
Turn off the computer, too (unless you're prepping on it) and any music with vocals. study music should be lyric-free! Post a sign on your door for people to stay away. If you have kids, find a babysitter for an hour. If you have roommates, head out of the house to the least popular spot in the library or another good study spot. For that one study session, make yourself inaccessible to people and other external study distractions, so you don't lose focus when someone wants to chat.
關(guān)上電腦（除非你正在使用）和音樂。學(xué)習(xí)的時候聽音樂可一點都不抒情哦！在你的門上貼上一個標(biāo)志，讓旁人都回避。如果你有小孩，就讓一個保姆照顧他一小時。如果你的室友也在，就離開房間，去圖書館找一個人少的地方，有其他好的學(xué)習(xí)地點也行。在學(xué)習(xí)的過程中，使你自己與其他人以及一些外界干擾學(xué)習(xí)的事物隔開，這樣你就不會受到別人聊天的干擾了。
2. Anticipate Your Physical Needs
預(yù)測你的生理需要
If you're studying intently, you're going to get thirsty.
如果你在專心致志地學(xué)習(xí)，可能就會口渴。
Grab a beverage before you open the book. You may even need a power snack while you're working, so grab some brain food, too. Use the bathroom, put on comfortable clothes (but not too cozy), set the air/heat to best suit you. If you anticipate your physical needs before you start studying, you'll be less likely to need to get out of your seat and lose the focus you worked hard to gain.
在看書之前準(zhǔn)備好飲料。在工作的時候，你甚至需要點“能量零食”，所以你也可以準(zhǔn)備一些健腦食物。上個洗手間，穿上舒適的衣服（但也不用太舒適了），將冷氣或暖氣調(diào)到最適宜的溫度。如果在學(xué)習(xí)之前，你已經(jīng)解決了生理上的需求，就不太可能會離開座位，分散學(xué)習(xí)的注意力了。
3. Choose an Appropriate Time
選擇恰當(dāng)?shù)臅r間
If you're a morning person, choose the a.m. for your study session; if you're a night owl, choose the evening. You know yourself better than anyone else, so choose the time when you're at the height of your brain power and the least tired. It'll be much more difficult to focus if you're battling fatigue, too.
如果你是“早起鳥”，就選擇上午學(xué)習(xí)。如果你是個“貓頭鷹”，就選擇晚上學(xué)習(xí)。你比任何人都了解你自己，所以你要選擇一個大腦最活躍、精力最充沛的時間段。如果你一直在和疲勞抗?fàn)幍脑挘秃茈y集中注意力了。
4. Answer Your Internal Questions
回答你內(nèi)心的問題
Sometimes the distractions aren't coming from the external – they're invading from within! We've all sat down to study at some point and had worries and other internal distractions invade our brains. "When is she going to call me? When am I going to get a raise?"
有時候使你分心的事物不是來自于外界，而是源于內(nèi)心！我們坐下來學(xué)習(xí)，就會有一些擔(dān)憂和其他內(nèi)部的干擾因素侵入我們的大腦。“她什么時候給我打電話？我什么時候才能加薪？”
When these distracting questions invade, accept them, then push them aside with a logical answer:
當(dāng)這些干擾性的問題侵入時，接受它們，然后用充滿邏輯的回答將它們拋到一邊。
It seems silly, but if you answer your own internal questions, you'll focus your mind back where you want it to go. If necessary, write the the worry down, solve it in a simplistic manner and move on.
這聽起來很傻，但如果你回答了自己心中的問題，就會重新將注意力集中到你想的事情上。如果有必要的話，將這些苦惱都寫下來，用簡單的方法解決它，然后回到學(xué)習(xí)上。
1."When am I going to get a raise?" Answer: "I will speak to my boss about it tomorrow."
“我什么時候才能加薪？”回答：“明天就和老板聊一聊。”
2."When am I going to get my life together?" Answer: "This is a good start. I'm studying like I'm supposed to be, so I'm headed in the right direction."
“我的人生什么時候才能圓滿呀？”回答：“這是一個好的開始。我已經(jīng)在朝著我的目標(biāo)學(xué)習(xí)了，所以我現(xiàn)在正朝著正確的方向前進(jìn)。”
5. Get Physical
動起來
Some people are just antsy. They need to be doing something, and their bodies don't make the connection that they are doing something during studying. Sound familiar? If you're one of these kinesthetic learners, get out a few things to anticipate an "ants in your pants" issue: a pen, a rubber band, and a ball.
有些人會存在坐立不安的現(xiàn)象。他們需要做點什么事，而且他們的身體也意識不到自己在學(xué)習(xí)時會發(fā)出動作。聽起來是不是很熟悉？如果你也是觸覺型學(xué)習(xí)者，可以準(zhǔn)備一些東西來應(yīng)付你的坐立不安：鋼筆、橡皮筋和球。
1.Pen: Underline words when you read. Cross off incorrect answers when you're taking a practice test. Moving just your hand may be enough to shake off the jitters. If it's not...
鋼筆：閱讀的時候在文字下面做標(biāo)記。測驗的時候劃掉錯誤的答案。動動你的手可能就會幫你擺脫興奮。如果還不行的話······
2.Rubber band. Stretch it. Wrap it around your pen. Play with the rubber band while you're answering questions. Still feeling jumpy?
橡皮筋。將它伸展開來，纏繞在你的鋼筆上。在回答問題時，撥弄撥弄橡皮筋。還會感覺興奮嗎？
3.Ball. Read a question sitting down, and then stand and bounce the ball against the floor as you think of an answer. Still can't focus?
球。坐下來讀題目，思考問題時就站起來，拍拍球。還是興奮嗎？
4. Jump. Read a question sitting down, then stand and do ten jumping jacks. Sit back down and answer the question.
跳起來。坐下來讀題目，然后站起來跳十次。坐回去繼續(xù)回答問題。
6. Get Rid of the Negativity
克服消極思想。
It's impossible to focus on studying if you have all sorts of negative ideas about studying. If you're one of those people who say, "I hate studying!" or "I'm too upset/tired/sick/whatever to study, then you must learn how to flip those negative statements into positive ones, so you don't automatically shut down when you open up your notes. It's amazing how quickly studying can become an awful burden with just a poor frame of mind.
如果你對學(xué)習(xí)有很多消極思想，就不可能把注意力集中在學(xué)習(xí)上。如果你是那種會說“我討厭學(xué)習(xí)”或“太郁悶/疲勞/不舒服/其他而不想學(xué)了”的人，那么你就要學(xué)習(xí)怎樣把這些消極的思想變?yōu)榉e極的思想，這樣你打開筆記本后就不會半途而廢了。如果帶著這樣差的心態(tài)來學(xué)習(xí)，學(xué)習(xí)就會變成可怕的負(fù)擔(dān)。
How to Focus Tips:
集中注意力的建議
1.Don't be afraid to ask for a little quiet if you're studying in a public place.
如果你在一個公共場所學(xué)習(xí)，不要害怕找一個安靜的地方。
2.Use a good pen like the Pilot Dr. Grip. Sometimes a leaky or uncomfortable pen can undermine your study session.
用一支質(zhì)量好的筆，如百樂筆。有時候一支漏水或不舒適的筆會影響你的學(xué)習(xí)。
3.Wear comfortable, not cozy clothes. Your mind will associate relaxing with sweatpants or PJ's. Choose something you'd wear to school or a movie.
穿上舒適的衣服，而不是過于舒服的衣服。如果穿上寬松的長運動褲或睡衣，你的思維就會渙散。穿上你去學(xué)校或電影院的衣服就可以了。
4.Tell yourself something positive in case you get distracted despite following the steps above: "I know I lost focus, but I'm going to try again and make sure I'm successful this time." Positive encouragement goes a long way even if it's coming from you.
為了預(yù)防你被上面提到的一些事分心，告訴自己一些積極的事。我知道自己沒有集中注意力，但我會再試一次，確保這次能夠成功。
5.Drink your favorite beverage while studying as a reward for your ability to stay focused. Keep it non-alcoholic!
學(xué)習(xí)的時候，喝你最喜歡的飲料作為注意力集中的獎勵。但不要喝含酒精的飲料！
