"The enemy to our attention spans is multitasking," Parr says. One way to avoid it is to break down individual tasks at work or even errands you want to accomplish on the weekend. Use an app like Wunderlist to specify steps that you'll need to take to accomplish the goal at hand and list goal start and end times for each.
“注意力集中的敌人就是多项任务，”帕尔说道。避免注意力不集中的方法之一就是将周末你想完成的工作任务和差事分成一个个的小任务。可以使用Wunderlist这类的应用来具体化每一步骤，以完成手边的目标，并制定开始目标时间和结束目标时间。
Parr suggests using something called the Pomodoro Technique (yes, Pomodoro, like the sauce) when you have a task to get done. The technique, created by consultant Francesco Cirillo, essentially says that you should delineate small chunks of time — 10, 20, 30 minutes — to each item on your to-do list.
帕尔建议当你需要完成任务时，可采用番茄工作法（是的，番茄，就是番茄酱的那个番茄）。这一方法由技术顾问弗朗西斯科•西里洛创立，主要指你应该为自己的每个任务设定一些比较短的时间段——10分钟、20分钟或30分钟。
Use your phone's timer app to stick to the limit. Within that time, only focus on that task alone. To help avoid distractions during those time frames, go to your phone's settings and toggle off notifications for any apps that aren't absolutely essential. Some good ones to include would be Facebook, Snapchat, (Tinder, perhaps?), even mail — anything that you're used to checking as soon as a notification pops up.
使用手机上的定时软件坚持在限定时间内完成任务。在规定时间内，只专注这一任务。想要在这些时间框架中放弃杂念，那就进入手机设置，关闭所有不重要应用的提醒。比如应关掉脸书、阅后即焚、（也许再关掉Tinder？）、甚至还可关掉邮件提醒——只要弹出通知你就会查看的应用都应该暂时关闭。
And unless you're worried that there might be an emergency or you're expecting a text from you boss, it's a smart idea to turn off pings for iMessage, too.
除非你担心可能会发生紧急情况，或者你在等着上司给你发短信，否则关掉iMessage也是一个明智的选择。
If you don't want to deal with switching on and off notifications for individual apps, try an app blocker. Ones like Freedom and SelfControl let you choose start and end times during which the app will block access to your social media accounts. These apps can't block incoming texts or calls, though, so you'll have to resist those (or turn off notifications) on your own. Games aren't the answer, but if you have free time in line at Starbucks or on the subway, ones geared towards improving attention can help. Try out Lumosity or Elevate, both of which offer "brain workouts" that train your brain to focus on one task at a time.
如果你不想一个个的开启和关闭软件应用，那就试试看阻止应用程序。像Freedom和SelfControl这些软件能够让你选择在工作的起止时间段内屏蔽哪些社交媒体账户。虽然这些应用无法屏蔽短信或来电，但是你必须要自己拒绝（或关闭通知）。游戏并不是问题的解决方法，但如果你在星巴克排队或坐地铁的时候有自由时间，那么那些旨在提高注意力的游戏会有所帮助。可以试试Lumosity或Elevate，这两款游戏都能“锻炼大脑”，能训练大脑一次只专注一件事。
If you can take note of when your attention starts wandering, you'll be one step closer to regaining focus. And when all else fails, take a break, do something else, and then come back to what you were doing before.
如果你能记录下注意力不那么集中的时刻，那么你就在重新集中注意力的道路上又前进了一步。如果这些做法都未能成功，那就停下来休息一会，做些其它的事情，之后再重新做就行了。
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