Make a List
制定計劃
We often have trouble paying attention to one thing because our brain wants to drift off to think about something you’re supposed to be writing your history paper,for example,your brain may want to start worrying about a math test that’s coming should get into the habit of making a daily task prioritize your list,in the order that you writing down all the things you need to do,you gain a sense of control of your day.
我們常常很難專注於一件事，因為我們的大腦會神遊到另一件事上。比如，有時你要寫歷史課論文而你的大腦會開始擔心臨近的數學考試。你應該養成制定每日計劃的習慣，然後再按照你喜歡的順序排出先後。通過寫下你該完成的所有事情，你會獲得一種能自我控制的'感覺。
一、Meditate
冥想
If you think about it,meditation might seem like the opposite of paying objective of meditation is to clear the mind,but another element of meditation is inward means that the act of meditating is actually the act of training the brain to avoid remember,you don't have to become an expert or obsessive take some time every day to go through a brief meditation exercise.
細細一想，冥想似乎與集中注意力背道而馳。冥想的一個目的是使大腦思維清晰，另一個目的則是達到內在的平靜。這就意味著冥想事實上可以鍛鍊大腦集中注意力。但要記住，你不必成為一個冥想專家，也不必過度痴迷於冥想。只需要每天花上一點時間進行一個簡單的冥想練習。
二、Sleep More
睡眠充足
Studies show that people who sleep fewer than eight hours a night for a prolonged period of time have slower response systems and more difficulty recalling fact,even minor restrictions in your sleep patterns can affect your academic performance in a bad way.
研究表明長期處於睡眠時間少於8小時的人反應較遲鈍，記憶力也會受損。實際上，即使是少睡一點點也能給你的學術表現帶來負面影響。
三、Eat Healthier Foods
健康飲食
Foods that are high in fat and sugar might give you a temporary burst of energy,but that energy is soon followed by a your body burns up the rush of nutrient-deprived,over-processed foods,you will start to feel groggy and lethargic.
高脂高糖的食物可能可以暫時讓你補充大量能量，但是這些能量會很快被消耗完。一旦你的身體消化了這些沒營養的過度加工食物，你就會昏昏欲睡。
四、Reduce Screen Time
減少“螢幕時間”
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.
儘管科學家才開始初步研究注意力持續時間與面對螢幕時間的關係，但是有一點可以確定：許多研究者和教育專家在他們更清晰地知道強光與電子螢幕所產生的影響後都建議家長控制孩子接觸電子螢幕的時間。
五、Join a Team
加入團體活動
At least one study has shown that concentration and academic skills improve for students who participate in team could be that being active is helpful in the same way that meditation icipating in a sport trains your brain to concentrate on specific tasks,and shut out thoughts that interfere with your performance.
有不止一項研究顯示參與體育活動的學生在注意力和學業技能上都有進步。很可能保持活躍與冥想起著同樣有益的作用。參加體育活動可以鍛鍊你的大腦，使其專注於某項活動，並遮蔽掉會影響你表現的想法。
六、Just Be Active
保持活躍
There are also studies that show any amount of physical activity can improve ly walking for twenty minutes before reading a book may boost your ability to pay attention may be a result of relaxing your brain in preparation for the task at hand.
也有研究表明肢體上的任何活動都會改善你的注意力。僅僅是閱讀前步行20分鐘也有可能讓你的注意力集中更長時間。這個結果可能是因為大腦得到放鬆能為手邊的任務做準備。
七、Practice Paying Attention
練習保持注意力
With practice,you can teach your mind a little thing you should try to determine is what is really distracting a passage to read that you normally would not read(unless forced) could be anything from a political report or an instruction t the stopwatch and begin to concentrate,but stop yourself as soon as you feel your mind beginning to e down what it was that distracted this five times and analyze the you see a pattern?
通過練習，你可能讓你的頭腦學會“紀律”。你應該判斷出到底是什麼使你分神。找一篇你平常只有被強迫時才會看的文章，可以是政治報告、指導手冊或者任何東西。按下秒錶，開始閱讀。試著集中注意力，一旦感到自己開始神遊，立刻停止閱讀，寫下到底是什麼使你分神。這樣反覆5次並分析結果。你是不是已經看出什麼端倪了？
