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【听力文本】
Keeping your attention span pays dividends and gets harder to do as you get older, so you might want to start practicing early.
You Will Need
Healthy breakfast
Meditation
Reading material
Yoga
Self-hypnosis
Mantra
Step 1: Eat well（饮食健康）
Eat well in the morning to raise your supply of sugar, carbohydrates, and proteins, which sharpen focus and energy during the day. Make sure it’s healthy stuff.
Studies show that colorings, sweeteners, and preservatives compromise attention and concentration.
Step 2: Meditate regularly（定期沉思）
Meditate regularly to improve attention. Studies indicate that meditation improves the ability to retain and respond to stimuli.
Step 3: Read a lot（多读）
Read daily. Shut out noise and commotion and get interested in subjects that excite you. Keep to a weekly diet of reading.
Step 4: Do yoga（做瑜伽）
Do slow movement exercise, like yoga, to help focus and direct energy.
Step 5: Double your attention（集中注意力）
Double your attention span by self-hypnosis: Act as if you are capable and confident and your brain will prepare itself to record information.
Step 6: Reduce internet use（减少上网时间）
Cut down on your internet use. The repetitive and rapid-fire changing of subjects and stimuli conditions the brain to shorten the attention span.
Step 7: Program your unconcious（训练自己的潜意识）
Program your unconscious by repeating a mantra such as “I am making my attention span better every day” several times a day and before bed. Memorize it; believe it.
The average attention span is 15 to 20 minutes.
