Make a List

We often have trouble paying attention to one thing because our brains want to drift off to think about something else. When youre supposed to be writing your history paper， for example， your brain may want to start worrying about a math test thats coming up. You should get into the habit of making a daily task list. Then prioritize1 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.

制定计划

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。

Meditate2

If you think about it， meditation might seem like the opposite of paying attention. One purpose of meditation is to clear the mind， the other is to find inward peace. This means that the act of meditating is actually the act of training the brain to avoid distractions3. And remember， you dont have to become an expert or obsessive meditator. Just take some time every day to go through a brief meditation exercise.

冥想

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，另一个目的则是寻求内心的平静。这就意味着冥想事实上是为了避免大脑的注意力被分散。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

Studies show that people who sleep fewer than eight hours a night for a long period of time have slower response systems and more difficulty recalling information. In fact， even minor restrictions in your sleep patterns can affect your study in a bad way.

睡眠充足

研究表明长期处于每晚睡眠时间少于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习带来负面影响。

Eat Healthier Foods

Foods that are high in fat and sugar might give you a temporary4 burst of energy， but that energy is soon followed by a crash. Once your body burns up the foods， you will start to feel sleepy.

健康饮食

高脂高糖的食物可能暂时会为你补充大量能量，但是这些能量会很快被消耗完。一旦你的身体消化了这些食物，你就会昏昏欲睡。

Reduce Screen Time

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.

减少“屏幕时间”

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楚地了解到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。

Join a Team

At least one study has shown that concentration and learning skills improve for students who join in team sports. It could be that being active is helpful in the same way that meditation works. Joining in a sport trains your brain to concentrate on specific tasks， and shut out thoughts that interfere with your performance.

加入团体活动

有不止一项研究显示参与团队体育活动的学生在注意力和学习技能上都有进步。很可能保持活跃与冥想起着同样有益的作用。参加体育活动可以锻炼你的大脑，使其专注于某项活动，并屏蔽掉会影响你表现的想法。

Just Be Active

There are also studies that show any amount of physical activity can improve concentration. Simply walking for twenty minutes before reading a book may boost your ability to pay attention longer. This may be a result of relaxing your brain in preparation for the task at hand.

保持活跃

也有研究表明任何程度的体力活动都会改善你的注意力。仅仅是阅读前步行20分钟也有可能让你的注意力集中更长时间。这个结果可能是因为大脑得到放松，能为手边的任务做准备。

Practice Paying Attention

With practice， you can teach your mind a little discipline. One thing you should try to determine is what is really distracting you. Pick a passage to read that you normally would not read （unless forced）. It could be anything from a political report or an instruction manual. Start the stopwatch and begin reading. Try to concentrate， but stop yourself as soon as you feel your mind beginning to wander. Write down what it was that distracted you. Do this five times and analyze the results. Do you see a pattern？

练习保持注意力

通过练习，你可能让你的头脑学会“纪律”。你应该判断出到底是什么使你分神。找一篇你平常只有被强迫时才会看的文章，可以是任何东西，像是政治报告或者指导手册。按下秒表，开始阅读。试着集中注意力，一旦感到自己开始神游，立刻停止阅读，写下到底是什么使你分神。这样反复5次并分析结果。你是不是已经看出什么端倪了？