每天10分钟，让你专注力提升10倍[1]
本视频介绍了三种每天只需10分钟的习惯，可以帮助提升专注力。以下是视频内容的重点总结：
| 序号 | 三个习惯 | 内容 |
|---|---|---|
| 1 | 投入10分钟，让你的专注力提升10倍 | 规划明天计划，选择重要任务，分解为简单步骤。 |
| 2 | 如果无动力，拖延10分钟 | 允许拖延，激发创造力。 |
| 3 | 每工作一小时，休息10分钟 | 休息平衡专注力，提高效率。 |
举个例子，假设你是一位学生，每天都需要完成大量的作业和学习任务。你可以应用这些规则来提高自己的专注力。
举个例子，假设你是一位职场工作人员，每天需要处理大量的任务和项目。你可以应用这些规则来提高自己的专注力。
“① Focus, focus. I used to think that if I told myself to focus, it would work. But it didn't, because those instructions are very unclear. It's like saying, 'just make more money' or 'just stop being awkward,' instead of providing specific methods. So instead, here are three clear 10-minute rules that have worked for me to tap into focus mode anytime.
”
集中，集中。我曾经以为，如果告诉自己要集中注意力，就能做到。但事实并非如此，因为这些指令非常模糊，就像是说“只要赚更多的钱就能..”或“我不想要再经历尴尬的事”，而不是提供明确的方法。因此，这里有三个对我有效的10分钟规则，可以帮助我随时进入专注模式。
“② Rule number one: Invest 10 minutes to 10x your focus. There have been way too many days when I wake up feeling motivated only to stare at a blank screen for 20 minutes and then waste a whole day binging YouTube videos. And I realize it's because I didn't have a plan. The most dangerous thing for focus is confusion. There's a part of our brain called the anterior cingulate cortex or ACC for short. Think of it like an alarm system. When our expectations don't match reality, it gets confused and the alarm goes off, overwhelming our focus. For example, if our expectation was to be a productivity king or queen, cranking out a week's worth of work in an hour, but in reality, we don't even know what to focus on, you can kiss your focus goodbye. But we can solve this problem with just 10 minutes of planning. Research shows that people who plan out exactly when and how they'll do something are up to 91 percent more likely to follow through. So, this is what I recommend: an hour before bed, make a plan for tomorrow, but keep it simple. Pick one important thing to work on and break it down into stupid simple steps. Make it so stupid and simple that the alarm system won't detect anything wrong. You'll have a clear focus plan for tomorrow. 10 minutes of planning can 10x your focus.
”
有太多天早上我感到有动力，但只是盯着空白屏幕看了20分钟，然后整天浪费在看YouTube视频上。
然后我意识到这是因为我没有一个计划。对于专注力来说，最危险的事情就是困惑。我们的大脑有一个叫做“前扣带皮层”或者简称为ACC的部分。把它看作是一个警报系统。当我们的期望与现实不符时，它会感到困惑，然后警报会响起，这会影响我们的专注力。
比如，我们期望自己成为高效的生产力之王，一小时内完成一周的工作，但实际上我们甚至都不知道应该专注于什么。你的专注力就会消失。但我们可以通过只花10分钟的时间来解决这个问题。研究表明，有计划在何时以及知道如何做某事的人比其他人更有可能坚持下去。
所以我建议这样做：睡前一个小时制定明天的计划，但要简单。
选择一个重要的事情，并将其分解为非常简单的步骤。让这些步骤变得非常容易和简单，这样警报系统就不会察觉到任何问题。这样你就会有一个明确的专注计划，为明天做好准备。只需10分钟的计划可以让你的专注力提升10倍。
“③ Rule number two, if you can't find it in yourself to start working, you're allowed to procrastinate for 10 minutes. I use this analogy all the time: our mind is a spoiled child. The moment it senses boredom or overwhelm, it puts up resistance. We now know that there's a part of our brain called the insula, which activates when we experience negative emotions. That's our inner child throwing a temper tantrum, and there's no way we're going to focus when that's happening. But this is temporary because when we start working, even just for a little bit, the insula calms down. So rule number two is a bargain with our brain to overcome the initial hurdle. Sure, you could procrastinate for 10 minutes. How does that sound? And the trick is, 10 minutes of work is long enough for our brain cogs to warm up and get our creative juices flowing. And then we'll actually want to keep going. Our brain wants to get work done; we just have to get the insula on board. In my experience, the hardest step is the step from stillness. But once you get going, your mood will come around. So pull out your timer, set it for 10 minutes, and let me know where that takes you.
”
我经常使用这个比喻来解释：我们的大脑就像被宠坏的孩子，一旦感到无聊或不知所措，就会产生抵触情绪。
我们现在知道，我们的大脑有一个叫做“岛叶”的部分，当我们经历负面情绪时会激活它。这就是我们内心的孩子在发脾气，这种情况下我们无法专注。但这种情况是暂时的，因为一旦我们开始工作，即使只是一点点，岛叶就会平静下来。
所以第二条规则是，与我们的大脑达成一个协议，克服最初的障碍。当然，你可以拖延10分钟，听起来感觉不错吧？这个技巧的原理是，10分钟的工作足够让我们的大脑转动起来，激发创造力，然后我们实际上会想要继续下去。我们的大脑希望完成工作，我们只需要让岛叶顺从。
根据我的经验，最困难的一步是从不想动到开始行动，但一旦你开始，你的情绪就会好转。拿出你的定时器，设定10分钟来拖延一下，看看大脑能带你去哪里。
“④ Rule number three: Take 10 minutes of break for every one hour of focus. If you don't, your efficiency will tank until you burn out. Think of focus like a muscle. To train it, we have to stress and then rest. But if we keep pushing our focus beyond its limit, we're going to injure it. Now we have to wait even longer days before we can start training again. Well, focus works very similarly. Pushing our focus too far in one sitting is going to overwork it. So once we start feeling headaches and mental fatigue, reading the same sentence over and over, that's our brain telling us it needs a break. I myself like using the Pomodoro Technique, which is usually 25 minutes of deep work followed by five minutes of break. If you want to work with me, you can join our Discord server. We have a lot of work parties going on. But if we do the math and add two Pomodoro sessions together, that's 10 minutes of break for every one hour. During your breaks, it's a good idea to get up, stretch, move around, and completely detach yourself from work. Let your brain rest and regain the strength to continue focusing.
”
如果不这样做，你的效率将下降，直到你精疲力竭。将专注力看作是一块肌肉，要训练它，我们必须先让它受到压力，然后休息。
但是，如果我们将专注力推得过远，就会过度使用它。当我们开始感到头痛和精神疲劳，开始反复读同一句话时，这就是我们大脑在告诉我们需要休息了。
我个人喜欢使用番茄工作法，通常是25分钟的深度工作，然后休息5分钟。如果你想和我一起工作，可以加入我们的Discord服务器，我们有很多的工作会议。
但是如果我们将两个番茄工作法合在一起，那就是每工作一小时休息10分钟。在休息期间，最好站起来伸伸懒腰，四处走动，完全脱离工作，让大脑休息，重新获得继续专注的力量。
“⑤ When I combine these three 10-minute rules, my ability to focus goes 10, even 20 times. And it's because each rule targets a different aspect of focus. Rule number one prepares for focus, rule number two engages in focus, and rule number three helps us sustain focus. Cool, right? I've been super interested in this topic, so this is actually going to be one of the first videos in a new series I'm doing called 'Focus Training.' Focus training is also part of what we teach in Study Quests, our ultimate learning skills and productivity skills program. But yeah, I'll be exploring and sharing everything I know about the art of focus so we can unlock our creative attention. So if that sounds like your vibe, definitely subscribe. Check out the links to Study Quests in the description below. Stay focused, and I will see you all next time.
”
当我结合这三个10分钟的规则时，我的专注能力提高了10倍，甚至20倍。这是因为每条规则都针对专注力的不同方面。第一条规则准备专注，第二条规则进行专注，第三条规则帮助我们保持专注。很酷，对吧？
我对这个主题非常感兴趣，所以这实际上将是我正在做的一个新系列视频的第一集，名为《专注力训练》。专注力训练也是我们在Study Quests中教授的一部分，它是我们最终的学习技巧和生产力技巧计划的一部分。如果你喜欢这个主题，一定要订阅，点击下面的链接查看Study Quests的相关信息。保持专注，我们下次再见！
这些规则可以帮助提高专注力，每一条规则都针对不同方面的专注力问题。通过遵循这些规则，可以让专注力提高10倍甚至20倍。
慢慢来，下次见啊。
每天10分钟，让你专注力提升10倍: https://www.bilibili.com/video/BV1j34y1V76Z/?spm_id_from=333.999.0.0&vd_source=1d44f7f1239b6bab3592038d5e406da0
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