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如何提高集中注意力的能力——脑力练习可提高

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“如何提高集中注意力”是我们今天文章的主题。在任何的时间管理安排中,主要的问题是——能够全天保持聚精会神的能力如何。之前你是否有过这样的时候:无法集中精神,整天跑来跑去,却什么也没做成。

集中注意力的能力不佳是形成分散意识形式的一个共因。如果你的意识无法尽可能的优秀,机敏,你也就不能在超出的时间段里将注意力清楚地集中在一件事情上。脑力练习能够对这个问题有所帮助,这是因为这些练习可以强化、提高你集中注意力、超时集中的能力。

这里有三个不错的练习能够帮助你有一个优质,清晰的注意力,当然也解决了“如何提高集中注意力的能力”这个问题:

1)强化注意力。

练习在意识中一直想着一专门物体5到10分钟,每天两次。这个专门物体要让你有一些可以想象的细节,但是又可以在脑海中简单地“看到”。比如:一个苹果,一支笔,自己孩子或宠物的脸,你家从外面看的样子,等等。选择一些你不会很难描绘,但是又需要你注意看才能看的更清楚的东西。唤起你对物体的一种强烈的意识图像,然后不要分散注意力,对该物集中精神5或10分钟。

在练习初期,这是有难度的,因为你的意识没有受过训练。随性的想法和画面会一直进入你的脑海,你也会一次又一次地把注意力拉回到那件物体上。但是,一定不要因此而中止练习!要记住,你不断反复,挣扎的唯一原因就是你还不具备集中注意力的顽强能力。随着你每天的不懈练习,你会发现集中注意力会变得越来越容易。在集中注意力练习期间,你的集中能力越强,你也就能发现在其它时间,注意力不集中的问题已不再困扰你。这能够成为“如何提高集中注意力的能力”的关键的第一步吧。

2) 放空思绪

造成注意力不集中的另一个“凶手”就是你满脑子凌乱分散的想法。你还记得那些有数不清的事情要做,但是你必须一次就把他们全部记住,最后又一直遗忘的日子吗?放空思绪在对付凌乱想法方面有神奇的效果!在做这项练习时,首先你要列出清单,上面写出你认为需要记住的所有事情。这会让你在释放凌乱想法的过程中倍感舒适。

然后,花5或10分钟平静你的思绪。尽管练习的名称是“放空思绪", 但是你不能完全清空你头脑中的想法。这段时间内,你的想法一直在大脑中流动。尽管如此,你可以把他们分开或是简单地随他们流过。你能够观察想法的种类,看思绪缓缓流过。你会认识到,你有想法,但是你却不会去倾听他们并开始积极地为他们着想。你坐拥一方宁静,任思绪平缓滑过。这种经历是很难描绘的,但是你一旦掌握要领,你会发现一项能够让你释放压力,在短时间内提高注意力的神奇技能。如何提高集中注意力的能力的建议可能刚开始看起来简单,但是做起来就越发困难了。

3)把事情形象化。

如果你要实现或完成很一个重要的目标或是任务,并且你对于能否胜任此事没有把握而言,把事情形象化!众多研究完成了对形象化的效果探索,而普遍的看法就是对任务或行动进行脑部操作与在实践中操作同样有效!这就意味着形象化可以作为一个强有力的练习阶段来帮助你掌控一切——包括更好的时间管理。

试着想你自己能够保持身心平衡,内心平静,对一天的事情保持注意力,能够轻松搞定任何意外和干扰,在一天结束的时候感觉快乐并以己为荣。试着想你自己做了一场成功的演讲,体育运动表现不错,或是其他你想掌控的事情。技巧在于这一切都在完全在你都意识中完成,去看去感受一旦真的发生你所能看到或是感受到的。这项练习你做的越熟练, 你就会去实践,你就会开始预见更多的行为结果。

希望这些小贴士可以帮助你找寻到如何提高集中注意力的答案。

译文:How To Improve Concentration: Mental Exercises to Improve Your Focus


How to improve concentration is a theme of our article for today. One major snag in any time management plan is the ability to stay focused throughout the day. Have you ever had days where you just couldn’t seem to keep it together and found yourself running in circles and getting nothing done?

Poor concentration is one common reason for a scattered mind-set. If your mind isn’t as strong and alert as it could be, you won’t be able to focus clearly for extended periods of time. Mental exercises can help because they strengthen your ability to concentrate, and will improve your focus over time.

Here are 3 good exercises that can help you create a strong, clear focus and of course these are answer to your question how to improve concentration:

1)Strengthen concentration. Twice a day, practice holding a specific object in mind steadily for 5 to 10 minutes. The item should have some detail that you can imagine, but it should also be simple to “see” it in your mind. Some good examples: an apple, a pencil, the face of your child or pet, your house as it looks from the outside, and so on. Choose something you won’t have trouble picturing, but something that requires you to focus in order to see it clearly. Call up a strong mental image of it, and then try to keep your focus on the object for a full 5 or 10 minutes without losing your focus.

This is hard to do at the beginning because your mind is probably untrained. Random thoughts and pictures may keep popping in and you’ll have to keep pulling your attention back to the object again. Don’t let this stop you! Remember, the only reason you struggle with this is because you don’t have a strong ability to focus yet. As you keep working at it daily, you’ll notice that you find it easier and easier to concentrate. The stronger your ability to concentrate during your focus sessions, the more you’ll notice you’re not having trouble concentrating at other times either. Could this be the first major step in how to improve concentration?

2)Empty your mind. Another focus-killer is a head full of scattered thoughts. You know those days when you’ve got a million things going on and you’re trying to remember them all at once and you keep forgetting things anyway? Emptying your mind can do wonders for scattered thoughts! Before you do this exercise, first make a list of everything you can think of that you need to remember. This will help you feel more comfortable about releasing your scattered thoughts.

Then, set aside 5 or 10 minutes to focus on quieting your thoughts. Though this exercise is called “empty your mind,” you really can’t completely empty your mind of thoughts. Your thoughts will keep on flowing through your mind the whole time. However, you can detach and simply let them pass by. You become an observer of sorts, watching your thoughts flow by. You’re aware that you’re having thoughts, but you don’t latch on to them and start actively “thinking” about them. You simply sit in a space of peace and being while your thoughts flow calmly past. This experience is hard to describe, but once you master it you’ll have discovered a powerful technique for releasing stress and improving your focus in a very short period of time! How to improve concentration tips might be easy at first sight, but they are much more difficult to do.

3)Visualize for practice. If you’ve got an important goal or task coming up and you’re feeling unsure about your ability to do it, visualize it first! Many studies have been done on the power of visualization, and the general consensus is that performing tasks and activities mentally over and over again is equally as effective as performing them physically! That means that visualization can serve as a powerful practice session that helps you master anything – including better time management!

Try visualizing yourself staying balanced, calm and focused throughout the course of your day, easily handling any surprises and interruptions, and feeling happy and proud of yourself at the end of the day. Visualize yourself giving a successful speech, getting better at sports activities, or anything else you want to master. The trick is to go through it completely in your own mind, seeing and feeling what you would see and feel while it’s really happening. The more you do this the more proficient you will become at it and the more you’ll start seeing results in your physical activities.

Hope these tips helped you in seeking the answer for how to improve concentration.

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