发布日期:2018-05-24作者:合肥十中点击:
壹心理翻译社 ◎ 荣誉出品
It's fairly simple:
其实很简单:
1. Pick an MIT. First thing in the morning, before you get on your phone or online, think about what you need to do. What would make the biggest difference in your life, your work? If you have several, it doesn't matter… just randomly choose one for now. You can get to the others later. Don't waste your time in indecision, the point is to practice with one task. This one task you choose for today is your one Most Important Task (MIT).
1. 选一个 MIT(Most Important Task,最重要的任务):
2. Do a 15-minute focus session. As soon as you start working for the day (maybe after getting ready, eating, yoga/meditation/workout, whatever), clear away all browser tabs, applications, and anything you don't need for your MIT for today. Start a timer for 15 minutes.
2. 进行为时15分钟的专注力练习:
3. You only have two choices. For these 15 minutes, you can not switch to anything else (no checking email, messages, social media, doing other work tasks, cleaning your desk, etc.). You can only a) work on your MIT, or b) sit there and do nothing. Those are your only options. Watch your urges to switch, but don't follow them.
3. 只给自己两个选择:
4. Report to an accountability partner. My coaching client is going to succeed in large part because he has me to keep him accountable. Find a partner who will keep you accountable. Create an online spreadsheet or use an accountability app that they can see (he introduced me to Commit to 3, for example). After your focus session each day, check in that you did it.
4. 向一位“监督搭档”汇报:
That's it! One focus session a day for at least two weeks. If you do great, add a second focus session each day, with a 10-minute break in between sessions. If you have any trouble at all, stick to one session a day for the first month before adding a second.
就这么多内容,然后就 OK 啦!每天做一次专注力练习,持续至少两周。如果你做得很好,每天加多一次,两次之间休息 10 分钟。如果你做得不是很理想也没关系,先每天一次坚持一个月,看看效果如加多一次。
After six weeks to two months, you should be fairly good at doing two 15-minute focus sessions, and you can add a third. Then a fourth when that gets easy. Stop there for awhile, and then add another session in the afternoon.
练习持续六周到两个月后,你应该就能轻松完成一天两次为时 15 分钟的专注力练习了。这时候你就可以增加到三次,甚至四次。然后在那个阶段停留一段时间,再考虑在下午也增加练习。
3. Don't allow yourself to rationalize putting off the session. It's easy to say, "I'll get to it in a bit," but then you're putting it off until late morning, and then the afternoon, and finally you're doing it at 8pm just to say you did it. This defeats the purpose of the practice. Watch your rationalizations, and don't fall for them.
3. 不准找任何理由来拖延练习时间:
4. That said, don't aim for being perfect. There are some days when you just can't do it — for me, it's when I travel or have guests. If something big has come up where you don't have time, don't stress about missing a day. Get back on it as soon as you can. Worrying about keeping a streak going is counterproductive.
4. 但记得,也不要过分追求完美:
5. Adjust session lengths. If 15 minutes is too long, just do 10 minutes. If that's too long, do 5 minutes.
5. 调整练习时长:
6. Increase your number of sessions as slowly as you can. There's no rush to do more. Focus on building a solid foundation.
6. 尽可能慢地去增加每天练习的次数: