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If you always struggle to stay focused while studying, then you're not alone.
如果你在学习时总是很难保持专注，那么你不是一个人。
Studies show that around 49% of people feel like their attention span is shorter than it used to be and 50% of us check our phones on average every 12 minutes.
研究表明，大约 49% 的人觉得他们的注意力持续时间比以前短了，50% 的人平均每 12 分钟查看一次手机。
The modern world is full of an ever increasing number of distractions and for students especially it's getting harder and harder to focus.
现代世界充满了越来越多的干扰，尤其是对学生来说，注意力越来越难集中。
But there are some simple tips backed by a whole bunch of research that can help us improve our focus, which is what we're gonna go through in this video.
但是有一些由大量研究支持的简单技巧可以帮助我们提升注意力，这就是我们要在这个视频讲解的内容。
And we're gonna talk about a five-part framework that's gonna help us stay focused while studying.
我们将讨论一个由五部分组成的框架，它将帮助我们在学习时保持专注。
Part one is about mindset, part two technique, part 3 environment, part 4 the human factor and then finally we're gonna end with a bonus session on identified motivation.
第一部分是关于心态，第二部分是技术，第三部分是环境，第四部分是人为因素，最后我们将以一个关于确定动机的额外课程结束本视频。
Let's get into it.
我们开始吧。
Now the thing when it comes to mindset around focusing is we need to get away from the idea that focus is something that you have or something that you don't have.
当说到到专注的心态时，我们需要摆脱专注是你拥有的东西或是你所没有的东西的想法。
Focus is absolutely something that you can develop.
专注绝对是你可以培养的东西。
We need a growth mindset when it comes to focusing.
我们需要成长型思维来谈论集中注意力这件事。
We need to think of focus as something that can be learned rather than something that is innate to us.
我们需要把专注看作是可以学习的东西，而不是我们与生俱来的东西。
The way I think about this is: do I struggle to focus when it comes to playing video games?
我的想法是：当我玩电子游戏时，我是否很难集中注意力？
Probably not.
可能不会。
Do I struggle to focus when it comes to hanging out with my friends, or watching Netflix, or watching a movie?
当我和朋友出去玩、看 Netflix 或看电影时，我会很难集中注意力吗？
If the movie's boring, then yes.
如果电影很无聊，那是的。
But otherwise, probably not.
但除此之外，可能不会。
But do I struggle to focus when it comes to studying for my pathology exam?
但是当谈到为病理学考试学习时，我很难集中注意力吗？
Yes.
是的。
Okay, cool, so what's going on there?
好吧，酷，那是怎么回事？
When I'm playing a video game, I'm having fun.
当我玩电子游戏时，我玩得很开心。
It's enjoying.
那是一种享受。
It's generally energizing.
它通常是充满活力的。
And so the mindset with which I approach things that I need to focus on with is how do I do it in a way that makes it feel more energizing?
所以当我处理我需要专注去做的事情时，我会这样想：我要怎么以一种让它感觉更有活力的方式去做？
In other words, how do I make it fun?
换句话说，我如何让它变得有趣？
With a lot of students I talk to, I see a kind of defeatist mentality that like," Oh, as long as I just get through this, then suddenly I'll become a doctor five years down the line and then it will all be worth it." It's like this thing that Muhammad Ali famously once said which is I suffered every day in training for 10 years, but that's what it took to become a champion.
和我交谈过的很多学生，我在他们身上看到了一种失败主义者的心态，比如，“哦，只要我熬过来了，然后五年后我突然之间就会成为一名医生，然后这一切都是值得的。”就像穆罕默德·阿里曾经说过的一句名言，我在 10 年的训练中每天都在遭受痛苦，但这就是成为冠军所需要的。
And I don't really like that approach to life.
我不太喜欢这种生活方式。
I'm nowhere near as successful as Muhammad Aliyah, so feel free to take this with a pinch of salt.
我远没有穆罕默德·阿里亚那么成功，所以你可以对我的话持保留态度。
But to me, suffering every day for 10 years to lift up a trophy at the end, it's probably not worth it, right?
但对我来说，十年来每天都在为最后举起奖杯而受苦，这可能不值得，对吧？
Like even if it comes at the cost of lifting that trophy, I would rather feel as if I'm making the most of my short time on this earth than think I have to suffer and crawl through glass and like discipline and grit and white knuckle myself through the hard work to get to the reward on the other side.
即使我最后无法举起奖杯，我更愿意让自己觉得我充分利用了我短暂的生命，而不是认为我必须忍受痛苦历经苦难，鼓起勇气，如履薄冰地努力工作才能到达成功的彼岸。
Because really it's all about enjoying the journey.
因为一切都是为了享受旅程。
It's about journey before destination.
重要的是到达目的地之前的旅程。
And so that's kind of the mindset with which I try and approach all these focus questions where this is basically what my whole book is about.
这就是我试图解决所有这些专注力问题的心态，这基本上就是我整本书的内容。
It's coming out later this year, more details on that later.
它将于今年晚些时候出版，稍后会有更多细节。
But there's you know a few things that I found helpful over the years.
但是这些年来我发现有一些东西很有帮助。
Firstly, studying becomes way more fun if you do it with friends.
首先，如果你和朋友一起，学习会变得更有趣。
Back when I was at university, I set up this group, The Pomodoro Society, where we'd all get get together and we're all doing different subjects.
当我还在大学的时候，我成立了一个小组，番茄工作社团，我们聚在一起研究不同的课题。
But we would all do the Pomodoro Technique together.
但是我们会一起使用番茄工作法。
So we do 25 minutes of work and then chat for five minutes, or whisper conversations, or watch YouTube videos and then we'd like knock twice on the table.
所以我们做 25 分钟的工作，然后聊 5 分钟，或者讲悄悄话，或者看 YouTube 视频，然后我们会在桌子上敲两下继续工作。
We would just kind of repeat this process and that made studying so much more energizing and helped all of us focus because now we're doing it around other people.
我们会重复这个过程，这让学习更加充满活力，帮助我们所有人集中注意力，因为现在我们在别人身边做事。
You don't necessarily need to do this in person.
你不一定需要身边有人才能这样做。
There's a zoom co-working group called London Writers Salon that during lockdown especially I used to join quite a lot of.
有一个名为 London Writers Salon 的 zoom 合作小组，尤其是在*锁封**期间，我曾经加入过很多这样的小组。
They've got... they've got this Writer's Hour, which is a free thing.
有一个叫做 Writer's Hour 的东西，它是免费的。
It's a free co-working session.
这是一个免费的合作会议。
It happens four times a day at eight o'clock in the morning in different time zones.
每天早上八点在不同的时区进行四次。
And you just hop on a zoom call.
你只需加入一个 zoom 电话。
There's like a few hundred writers on there and someone chats for about five minutes giving some inspiration and then you work for 50 minutes and then do five minutes of wrap up at the end where people post in the chat what did they get done.
那里有几百个作家，有人聊天大约五分钟，给出一些灵感，然后你工作 50 分钟，最后做五分钟的总结，人们在聊天中发布他们做了什么。
And there's something so nice about that and I actually used to run these kind of Zoom co-working sessions myself during lockdown.
这是一件非常好的事情，实际上我曾经在*锁封**期间自己运行这种 Zoom 合作会议。
I think another thing on the mindset front that I find helpful is to try and frame what I'm doing as more of an adventure.
我认为在心态方面，我发现有帮助的另一件事是尝试将我正在做的事情描述为冒险。
Back in the day I used to ask myself: what's my most important task for the day?
过去，我常常问自己：一天中我最重要的任务是什么？
And I took this from Ben Franklin's morning routine.
这是我在本·富兰克林早上的例行公事中学到的。
Every morning he would ask himself "What good shall I do today?" And then the guys Jake and John that wrote the book Make Time, which is a very good book, called it the daily highlight where every day you ask yourself, you know, "what's today's highlight gonna be?" and it could be something that's urgent or something that's satisfying or whatever.
每天早上，他都会问自己：“今天我该做什么？”然后杰克和约翰写了《创造时间》这本书，这是一本非常好的书，他把它称之为每日亮点，每天你都会问自己，你知道，“今天的亮点是什么？”，它可以是紧急的事情，也可以是令人满意的事情，或者其他什么都可以。
And I was using the daily highlight framing for a while and then I realized that I'm actually missing a trick here.
我使用了每日亮点这个框架一段时间，然后我意识到我实际上错过了一个技巧。
And I've started calling it my daily adventure.
我开始把它叫做我的日常冒险。
It's like "what is the adventure that I'm going on today?" Like today my adventure is to film this video or actually my actual adventure for today is to do the edits for chapter one and chapter two for my book.
我会问自己“我今天要进行的冒险是什么？”就像今天，我的冒险是拍摄这个视频，或者实际上我今天真正的冒险是编辑我书的第一章和第二章。
And so what is otherwise a case of sitting on a laptop, hunched over, coffee in my hand, going through a Google Doc to approve or reject suggestions and like do little nitty copy edits and line edits and stuff on my book chapters?
那么，如果是坐在笔记本电脑前，弓着腰，手里拿着咖啡，通过谷歌文档来批准或拒绝建议，例如对我的书章节进行一些小的复制编辑和行编辑，这样会如何呢？
That could initially on the surface be seen as a boring thing that I would struggle to focus on.
从表面上看，这可能是一件无聊的事情，我很难集中精力去做。
But if I frame it as an adventure, I'm gonna go to the local co-working space.
但是如果我把它想象成一次冒险，我会去当地的合作空间。
I'll go grab a coffee on the way.
我会在路上买杯咖啡。
I'll have my headphones in playing Lord of the Rings music in the background.
我会带着耳机在后台*放播**《指环王》的音乐。
All of these things make it feel more like an adventure on that note.
所有这些都让它感觉更像是一次冒险。
One thing I've started to do is wearing shoes in the house.
我已经开始做的一件事是在房子里穿鞋。
I have a pair of trainers that I just wear in the house.
我有一双运动鞋，我只是在家里穿。
Why do I have a pair of trainers that I just wear in the house?
为什么我会有一双只在家里穿的运动鞋？
Well, because it just makes it feel more like an adventure.
因为这让它更像一次冒险。
It means that when I get up in the morning and have my shower and get dressed, I put on my trainers and they've got a bit of a bounce to them and I feel like when I'm walking around the house I have more energy.
这意味着当我早上起床、洗澡和穿衣服时，我穿上运动鞋，它们有一点弹性，我觉得当我在房子里走来走去时，我有更多的能量。
And then number two, we have technique.
第二点是技术。
One of the main things here is the Pomodoro Technique.
这里的主要内容之一是番茄工作法。
And basically the idea here is that there's a ton of evidence that suggests that our brain struggles to focus for long periods of time.
基本上，这里的想法是，有大量的证据表明我们的大脑很难在很长一段时间内集中注意力。
Long is somewhat arbitrary like there are some studies that say 90 minutes is like the absolute max.
这里的“长”有点随意，例如有些研究说 90 分钟是极限。
But I find 25 minutes to be really good because 25 minutes is long enough to get a reasonable amount of work done but short enough that like the break just feels like it's around the corner.
但是我发现 25 分钟真的很不错，因为 25 分钟足够长，可以完成合理的工作量，而且也足够短，会让你觉得休息就在眼前。
And it's like one of those things that it creates some mini deadline.
而且它就好像创造了一些小型最后期限。
And deadlines are a great way to encourage action.
最后期限是鼓励行动的好方法。
When we have something where if we feel like we've got a little bit of time pressure on the thing, it makes us perform a little bit better.
当我们要做一些事情，如果我们觉得我们有一点时间压力，这让我们表现得更好一点。
If there's too much time pressure, then it sort of detracts from our performance.
如果时间压力太大，就会影响我们的表现。
And if there's just enough, then that's like a good kind of motivator.
如果数量足够多，这就是一个很好的动力。
I've always found the Pomodoro Technique quite helpful.
我一直觉得番茄工作法很有帮助。
If I'm doing like really long sessions where I really really have to focus, then I'll increase to 45 minutes.
如果我要进行长时间的学习，我真的必须集中注意力，那么我会增加到 45 分钟。
But to me these days as I'm working on book, as I'm working on video projects, whenever I'm struggling to focus, I just turn on the Pomodoro Technique.
但对我来说，如今当我在写书时，当我在做视频项目时，每当我难以集中注意力时，我就会打开番茄工作法。
And the way that I use that is by using an app called Rise, rise. io.
我使用它的方式是通过使用名为 Rose 的应用程序，rose. io。
I think we've got an affiliate link rise. io/Ali Abdaal put that down in the video description or something like that.
我想我们有一个附属链接 rise.io/Ali Abdaal，它在视频的描述栏里。
You can get a discount if you want to use it.
如果你想使用它，你可以获得折扣。
It's basically an automatic time tracker.
它基本上是一个自动时间跟踪器。
So I find it really helpful for me to see actually how much time did I actually spend in Google Docs, which is what I'm doing for my book stuff, or scrolling Twitter, which is my most common pastime these days.
所以我发现这对我很有帮助，能让我看看我实际上花了多少时间在谷歌文档上写我的书，或者浏览推特，这是我这些天最常见的消遣。
You don't need a fancy app for a Pomodoro Timer.
你不需要一个花哨的番茄钟应用程序。
You can literally just Google the phrase "timer, 25 minutes" and it will start a timer for you.
你可以在谷歌上搜索“计时器，25 分钟”这个短语，它会为你启动一个计时器。
You can use an hourglass.
你可以用沙漏。
Tons and tons of ways of setting a timer for yourself.
为自己设置计时器的方法有很多。
But setting a timer is unreasonably effective.
但是设置计时器真的超级有效。
And then there's also the idea of task switching.
还有任务切换的想法。
Task switching is generally a bad idea.
任务切换通常是个坏主意。
Like most people probably know this at this point, but there are actually a bunch of studies that show that if you're trying to do some work and then you respond to a notification, or if you're trying to do some work, and then you answer an email, you know, there's this attentional residue that's left when you switch tasks.
大多数人可能知道这一点，但是实际上有大量研究表明，如果你正在努力工作，然后你回复某个通知，或者如果你正在努力工作，然后你回复了一封电子邮件，你知道，当你切换任务时，会留下这种注意力残留物。
And so that's again why the Pomodoro Technique is good in terms of technique because it means just for those 25 minutes you are full on laser focusing on just that thing that you're trying to do.
这也是番茄工作法为什么好的原因，因为这意味着在那 25 分钟里，你是全神贯注的，专注于你想做的事情。
You're not getting distracted by notifications here and there.
你不会因为各处的通知而分心。
So one thing that I like to do is I hold option and I click the clock on my Mac because that turns my computer into Do Not Disturb mode, which means I don't see any notifications.
所以我喜欢做的一件事就是按住选项，然后点击苹果电脑上的时钟，因为这会把我的电脑变成请勿打扰模式，这意味着我看不到任何通知。
The only notifications that I see in that mode are notifications from my girlfriend, or my mum, or my brother and sister-in-law, so my housemates in case there's something urgent that comes up.
我在这种模式下看到的唯一通知是我女朋友、妈妈、哥哥和嫂子，也就是我的家人，的通知，以防出现紧急情况。
Simple stuff but again it amazes me how few people actually do this.
这很简单，但同样让我惊讶的是，很少有人真正做到这一点。
When I meet people at meetups and stuff and they ask," Hey, I'm struggling to focus, have you got any tips?" And I have the time to ask them a few more questions.
当我在聚会上遇到人们时，他们会问，“嘿，我很难集中注意力，你有什么建议吗？”我会再问他们几个问题。
Turns out that they always have the phone in front of them.
原来他们总是把手机放在面前。
They're always checking notifications.
他们总是在查看通知。
Like it doesn't feel as if you're wasting that much time, you're like," Oh, I've got to check this email anyway. I might as well check it now." But actually by checking the email, you're completely shooting yourself in the foot when it comes to your ability to focus.
你不会觉得这是在浪费时间，你会想，"哦，反正我也要查一下这封邮件。我干脆现在就去查一下。"但实际上，当说到注意力时，你查看电子邮件完全是在搬起石头砸自己的脚。
And if you're enjoying these tips on how to stay focused while studying, you might not know that I actually have an entire four hour long class on Skillshare, which is all about how to study for exams.
如果你喜欢这些关于如何在学习时保持专注的建议，你可能不知道我实际上在 Skillshare 上有整整四个小时的课，都是关于如何备考的。
It's an evidence-based masterclass that breaks down everything you need to know to maximize your performance at school or at university or beyond.
这是一个以证据为基础的大师班，分解了你需要知道的一切，以最大限度地提高你在学校、大学或其他地方的成绩。
And very excitingly, this video is also sponsored by Skillshare.
非常令人激动的是，这个视频也是由 Skillshare 赞助的。
Now if you haven't been living under a rock for the last like several years, you probably have heard of Skillshare.
现在，如果你过去几年不是生活在山洞里，你可能听说过 Skillshare。
It's a fantastic online platform with classes on all sorts of topics and they have loads of creative stuff like photography and filmmaking.
这是一个很棒的在线平台，有各种主题的课程，他们有很多创造性的课程，比如摄影和电影制作。
But they've also got a ton of career-focused classes as well.
但是他们也有很多以职业为中心的课程。
And actually one question I've increasingly been getting from my audience is like tips on how to do well in a career.
事实上，我越来越多地从观众那里听到一个问题，寻求如何在职业生涯中表现优秀的建议。
And especially these days where careers are not really a one-size-fits-all approach and it's a lot less about being a cog in a machine, it's a lot more about being like a diversified individual with diversified skill sets, so exploring those sorts of career-focused classes on Skillshare can actually really help you.
尤其是现在，职业不再是一刀切的方法，不再是机器上的一个齿轮，而是更像一个拥有多样化技能的多元化个体，所以 Skillshare 上探索那些以职业为中心的课程实际上可以帮助你。
Now very excitingly, skillshare has created a mastering productivity learning path, which includes four of my own classes, which again you can access completely for free on Skillshare.
现在非常令人兴奋的是，Skillshare 创建了一条掌握生产力的学习路径，其中包括我自己的四门课，你也可以在 Skillshare 上完全免费访问。
There are two classes aimed at the principles of productivity.
有两节是针对生产力原理的。
There's one class aimed at productivity for creators, which also very much applies to non-creators.
有一节针对创作者的生产力，这也非常适用于非创作者。
And there's a whole class where I teach you the basics of how to use Notion.
还有一整节课教你如何使用 Notion 的基础知识。
So whether you're studying for exams or you're trying to get ahead in your career, hopefully those classes should help.
所以无论你是在备考，还是想在职业生涯中取得成功，这些课程很可能会有所帮助。
You might even be rethinking this idea of actually going for a nine-to-five job, so you might want to become your own boss someday, and so again on Skillshare you can find classes all about how to grow your online business, or video marketing, or how to be a freelancer, all these different things that you can do to explore new possibilities with your career.
你甚至可能正在重新考虑朝九晚五的工作，也许某天你想成为自己的老板，同样，在 Skillshare 上，你可以找到关于如何拓展在线业务，或视频营销，或如何成为一名自由职业者的课程，所有这些你都可以做的事情来探索你职业生涯的新可能性。
Anyway, if any of that stands up your streak then a great place to start is my learning path on productivity, which will be linked in the video description.
无论如何，如果其中任何一点是你的诉求，那么你可以从我在生产力方面的学习路径开始，链接在视频的描述栏里。
And if you're one of the first 1 000 people to hit that link, you will get a completely free one month trial to Skillshare where you can check out my learning path and productivity.
如果你是第一批点击该链接的 1000 人之一，你将可以免费试用 Skillshare 一个月，在那里你可以查看我的学习路径和生产力的课程。
You can check out all these other classes that we mentioned and you can check out my enormous masterclass on how to study for your exams in an evidence-based fashion.
你可以查看我们提到的所有其他课程，你可以查看我关于有证据支持的如何备考的大师班课程。
So thank you so much Skillshare for sponsoring this video.
非常感谢 Skillshare 赞助这个视频。
The first thing here is when it comes to our environment, we basically want to try our best to avoid distractions.
这里的第一件事是，当涉及到我们的环境时，我们基本上想尽最大努力避免分心。
There are so many studies that support this.
有很多研究支持这一点。
If you just have your phone on your desk, that reduces your ability to focus compared to if the phone was in... was in a different room.
如果你只是把手机放在桌子上，与把手机放在另一个房间相比，这会降低你的注意力。
And there was this paper called Brain Drain: The Mere Presence of One's Own Smartphone Reduces Available Cognitive Capacity.
有一篇论文叫做《人才流失：一个人自己的智能手机会降低可用的认知能力》。
Most of us, when we're studying, when we're trying to focus, we probably have our phone in front of us.
我们大多数人，当我们学习时，当我们试图集中注意力时，我们的面前可能会有手机。
You can do what I do and have it face down.
你可以像我一样把它面朝下放。
You can do what noobs do and have it face up and see... see the notifications pinging straight at you.
你可以像那些新手一样，让它面朝上放着，然后看到通知跳到你眼前。
But the even better thing to do is just to have your phone in a different room.
但是更好的做法是把你的手机放在另一个房间。
But the other thing about distractions is embrace, welcome distractions.
但是关于分心的另一件事是拥抱，欢迎分心。
There are some distractions that are bad like a random ass notification from Twitter on your phone.
有些干扰很糟糕，比如手机上来自推特的随机狗屁通知。
And there are some distractions that are actually good.
有一些干扰实际上是好的。
A good distraction might be if, for example, you have kids, your kids coming in and wanting to talk to you about something, most parents that I know have regretted that as they've gone older, they've spent too much time on their work and not enough time with their kids.
一个很好的干扰可能是，例如，如果你有孩子，你的孩子进来想和你谈一些事情，我认识的大多数父母都后悔随着年龄的增长，他们在工作上花了太多时间，却没有足够的时间和孩子在一起。
Similarly, a welcome distraction might be like for me when I was at university, I always would keep my door propped open with a door stop.
同样，一个受欢迎的干扰可能就像我在大学的时候，我总是会用门挡把门开一点。
Whenever any friend would come by, I would invite them, make them a cup of tea and we'd actually have a bit of chat.
每当有朋友过来，我都会邀请他们，给他们泡杯茶，我们实际上会聊一会儿。
Yes, it's a distraction from my work, but it's a welcome distraction.
是的，这是我工作的干扰，但这是一个受欢迎的干扰。
Now that I've graduated university and it's been a few years, that's been like five years since I've graduated university, I don't at all regret," Oh, man. I wish I'd squeezed out one percent more focus and more efficiency while studying." But instead, I'm fond of the memories that, you know, random friends coming into the room and that turning into an interesting conversation, or turning into a board games, or turning into playing some FIFA.
现在我大学毕业了，已经几年了，距离我大学毕业大概有五年的时间了，我从不会后悔地想，“哦，天呐。我希望我当初在学习的时候能集中精力，提高效率。”但相反地，我喜欢那些回忆，你知道，任意一个朋友走进房间，然后就变成了有趣的谈话，或者棋盘游戏，或者打 FIFA。
Sometimes the distractions are a good thing and we need to remember that life is more than just about trying to focus and trying to be productive.
有时候分心是件好事，我们需要记住，生活不仅仅是努力集中注意力和努力提高效率。
And actually it's all about kind of health and relationships as well.
健康和人际关系其实也很重要。
An inspiring atmosphere is another way to just improve your ability to focus.
鼓舞人心的氛围是提高你专注能力的另一种方式。
So there are some studies that show that having green plants nearby, or in your office, or on your desk improves your creativity, which is somewhat tangibly related to focus.
所以有一些研究表明，在附近，或者在你的办公室里，或者在你的桌子上有绿色植物可以提高你的创造力，这在某种程度上与专注有关。
When the environment around me is inspiring, I'm way more likely to focus.
当我周围的环境鼓舞人心时，我更有可能集中注意力。
This is why I enjoy going to co-working spaces like Wework because other people around me are working, the vibe is good, the design is nice.
这就是为什么我喜欢去像 Wework 这样的共享办公空间，因为我周围的其他人都在工作，氛围很好，设计也很好。
This is why I enjoy going to coffee shops where there's like a little bit of hustle and bustle.
这就是为什么我喜欢去咖啡店，那里有点喧嚣。
Because to me that's an inspiring atmosphere.
因为对我来说，那是一种鼓舞人心的氛围。
Right now, I'll be honest, this room is not a particularly inspiring atmosphere.
现在，老实说，这个房间的气氛不是特别鼓舞人心。
It's great because I've got the whole setup here for filming videos.
这很棒，因为我这里有拍摄视频的全部设置。
But this is not an inspiring environment for me to do my book stuff.
但这不是一个激励我写书的环境。
But again the thing here is that it's easy to take this too far.
但有一个问题是过犹不及。
A lot of this stuff around how to focus and how to study and all these tips in general personal development, a lot of it is finding the balance between two extremes.
很多关于如何集中注意力和学习的内容，以及所有这些个人发展的技巧，很多是在两个极端之间找到平衡。
Yes, it's really nice having an inspiring atmosphere, but if you have a requirement for an inspiring atmosphere, you're gonna get a lot less done.
是的，有一个鼓舞人心的氛围真的很好，但是如果你对鼓舞人心的氛围有硬性要求的话，那么你会少做很多事情。
If, for example, you're one of those people that like," Oh, unless I'm at my desk, unless it looks amazing, unless I have my matcha latte with me, and unless I've had 18 cup, 18 milligrams of caffeine in the morning with some modafinil, then I'm not able to study", you're just shafting yourself because you're creating these rules and constraints which are not actually true.
例如，如果你是那种喜欢“哦，除非我在办公桌前，除非它看起来很棒，除非我有抹茶拿铁，除非我早上喝了 18 杯...... 18 毫克咖啡因和莫达非尼，不然我就不能学习”的人，你只是在欺骗自己，因为你创造了这些实际上并不正确的规则和约束。
Treat it as something that's nice to have rather than as something that's an absolute requirement.
你得把它可以有的东西，而不是绝对需要的东西。
When it comes to the human factor, this is the basic stuff: rest and sleep and exercise and nutrition.
说到人为因素，这是最基本的东西：休息、睡眠、锻炼和营养。
I've spoken to so many students who have struggled to focus and the rest of their life is just not put together.
我已经和很多集中注意力有困难的学生谈过，他们的余生会很难。
Like they don't prioritize their sleep, they're out until 4am clubbing in the night time, or like in my case that I used to do playing Articulate, the board game, fantastic board game, by the way.
他们不会优先考虑睡眠，他们晚上出去泡吧到凌晨 4 点，或者就像我以前一样会玩一个叫 Articulate 的棋盘游戏，顺便说一句，非常棒的棋盘游戏。
They're like not taking care of their their nutrition.
他们不注意自己的营养。
They're eating like shitty fried food, ordering takeaways, eating chips every single day, not doing any exercise.
他们吃劣质油炸食品，叫外卖，每天吃薯条，不做任何锻炼。
When you're destroying your body like that, it's easy enough to do when you're young because you'll just recover from it and not really care.
当你像那样摧毁你的身体时，当你年轻的时候，这很容易做到，因为你会从中恢复过来，并不真正在乎。
But it completely shafts your brain and your ability to focus.
但它完全改变了你的大脑和你集中注意力的能力。
I'm not gonna labor this point too much.
我不会在这一点上花费太多精力。
There's tons and tons and tons of videos on YouTube about effective rest, effective sleep, effective exercise, effective nutrition.
YouTube 上有大量关于有效休息、有效睡眠、有效锻炼和有效营养的视频。
That's not me.
我不想讲这些。
We are working on a video about effective sleep and actually I've got a video called why you're always tired, where we interviewed an expert on this, professor Russell Foster. That was sick.
我们正在制作一个关于有效睡眠的视频，实际上我有一个视频叫“为什么你总是很累”，我们采访了一位专家，罗素·福斯特教授。视频超棒。
That video's done super well actually.
那个视频实际上做得非常好。
I'll link that down below.
我将在下面留下链接。
It's all about like practical actionable ways that you can actually improve your sleep.
这些都是改善睡眠的切实可行的方法。
And once you improve your sleep, that improves your ability to focus.
一旦你改善了睡眠，你就能提高你的注意力。
But one thing I do want to talk about is caffeine.
但我确实想谈的一个东西是咖啡因。
I did a video like three years ago, two years ago, something like that, talking about like looking at all the evidence around is caffeine good for you.
我大概三年前，两年前做了一个视频，差不多是这个时间，谈论我查看了所有关于咖啡因是否对你有好处的证据。
The broad answer to that question was yes, caffeine is in fact good for you, just have a little drag of coffee left.
这个问题的宽泛答案是肯定的，咖啡因实际上对你有好处，只剩一点咖啡了。
And actually like three cups of coffee a day was like a good amount to get the benefits of caffeine.
实际上，一天喝三杯咖啡的摄入量足以让你从咖啡因中获益。
Caffeine is basically a wonder drug where unless you have really really profound anxiety or tachycardia that's triggered by caffeine, caffeine improves your ability to focus really without any major side effects.
咖啡因基本上是一种神奇的药物，除非你有非常非常严重的焦虑或由咖啡因引发的心动过速，咖啡因可以提高你的注意力，而且没有任何重大的副作用。
There is an issue with caffeine in that the half-life of caffeine, some people say is like somewhere between 9 and 11 hours and so generally what I try to do is not have caffeine after around 2:00 or 3:00 p. m.
咖啡因有一个问题，有些人说咖啡因的半衰期大约在 9 到 11 个小时之间，所以一般来说，我尽量在下午 2 点或 3 点左右不再摄入咖啡因。
There are there's some small percentage of the population, I can't remember what number, maybe like 10%, for whom caffeine does not affect them at all.
有一小部分人，我不记得是多少了，也许 10%，对他们来说咖啡因根本不影响他们。
And so if you're one of those people, then well it's not gonna affect you.
所以如果你是其中之一，那么它不会影响你。
But you can have caffeine whenever you want.
你可以随时喝咖啡。
I haven't tried any of these study drugs, feels a bit like, you know, there's a lot of things you can do before you start relying on pharmacological methods for improving your focus.
我没有尝试过那些帮助学习的药物，感觉有点像，你知道，在你开始依靠药物来提高注意力之前，你可以做很多事情。
But certainly take breaks in between work sessions have a like a decent shutdown ritual at the end of the day.
但当然，要在工作间隙休息一下，在一天结束时有一个像样的结束仪式。
Having a reasonable morning routine.
有一个合理的早晨例行公事。
Getting seven to eight hours of sleep.
每天睡 7 到 8 个小时。
Sleeping at roughly the same time in the morning, in the evening.
早晚大致在同一时间睡觉。
Going for a walk in the mornings.
早上去散步。
Like I go for a walk to get my morning coffee and that does so much for my ability to focus.
就像我早上去散步喝咖啡一样，这对我集中注意力的能力有很大帮助。
Morning sunlight, you can listen to that Andrew Huberman podcast Huberman Lab.
早晨的阳光，你可以收听 Andrew Huberman 的播客 Huberman Lab。
It's amazing.
很棒的播客。
He's done loads of like, you know, 10 hours worth of episodes around like how to improve your focus through these sorts of tips and tricks.
他制作了很多，你知道，10 个小时的剧集，比如如何通过这些提示和技巧来提高你的注意力。
It's the basic stuff but getting the basics right is just ridiculously helpful.
这是很基础的东西，但是把基础做好是非常有帮助的。
And finally point number five when it comes to staying focused while studying is to appreciate the idea of identified motivation.
最后，第五点，当谈到在学习时保持专注时，要能够明确动机。
And this idea of identified motivation is genuinely life-changing and improving your ability to stay motivated and stay disciplined when it comes to your studies or to anything else.
这种明确动机的想法真正改变了生活，提高了你在学习或其他任何事情上保持动力和纪律的能力。
And I talk about all of this in that video over here.
我在那边的视频里讲了这些内容。
So thank you so much for watching and I'll see you in that video where we talk about point five in this video, identified motivation.
非常感谢您的收看，我们在那个视频中再见，我们将讨论视频中的第五点，明确动机。
See you later.
再见。