It's just like whenever I try and do anything I start craving some sort of distraction

就像每當我嘗試做任何事情時，我都會開始渴望某種分心的東西

I can't just focus on one thing at a time even if that thing is

我不能一次只專注於一件事，即使那件事是

Sleeping but I have things I want to do things I want to focus on I just don't because refreshing Instagram is always

我在睡覺，但我有想做的事，我有想關注的事，我只是沒有去做，因為刷新 Instagram 總是

Gonna be easier

會更容易

And

還有

It's a problem and I'm tired of it I am tired of feeling like my life is so far out of my own control

這是個問題，我已經厭倦了 我已經厭倦了感覺我的生活完全不受自己控制的感覺

So today we are figuring out how to stop scrolling and how to start paying attention

是以，今天我們要弄清楚如何停止滾動，如何開始關注

Thank you to our patrons for supporting the channel and headspace for sponsoring a portion of this video with focus music

感謝贊助商對頻道的支持，感謝 headspace 贊助本視頻的部分焦點音樂

Motivational exercises guided meditations and more headspace has over a thousand pieces of content to help you be kind to your mind

勵志練習、指導冥想和更多 Headspace 擁有上千條內容，幫助您善待自己的心靈

If you want to see how headspace might be helpful to you

如果您想了解 "頭部空間 "對您的幫助

You can try it out completely for free for 60 days

您可以完全免費試用 60 天

All you have to do is sign up with our link in the description or scan the QR code on screen

您只需通過說明中的鏈接或掃描螢幕上的二維碼註冊即可

So what's in the box?

盒子裡有什麼？

This is an electroencephalogram or an EEG it measures electrical activity in the brain which are associated with certain performance metrics like attention

這是一種腦電圖（EEG），用於測量大腦中與某些性能指標（如注意力）相關的電活動。

Excitement and stress. Does that look good? How's it? How do I look now?

興奮和壓力。看起來好嗎？怎麼樣？我現在看起來怎麼樣？

These things usually look a little bit more threatening and wiry

這些東西通常看起來更有威脅性，毛茸茸的

However, I reached out to this brand called emotive that creates more simplified consumer options

不過，我聯繫到了這個名為emotive的品牌，它為消費者提供了更多簡化的選擇

They gave me a little discount so I could actually afford this for the video and I look like a cyborg

他們給了我一點折扣，所以我真的買得起這個視頻，而且我看起來像個半機械人

I think it looks cute. Okay, so these are my brainwaves and if I focus on it really hard

我覺得它看起來很可愛。好了，這些就是我的腦電波，如果我集中注意力的話

It should be able to translate these into more understandable metrics like attention

它應該能夠將這些轉化為更容易理解的指標，如關注度

Look at that. You see the building attention and spike in excitement. That's my brain

看看這個。你看，注意力越來越集中，興奮點越來越高。這就是我的大腦

I kind of feel like a video game character and these are my stats. This is cool

我覺得自己有點像電子遊戲中的角色，而這些就是我的數據。這很酷

Now I should note that EEG data can be pretty noisy and things like movement can really impact the results

現在我需要說明的是，腦電圖數據可能會有很大的噪聲，而且運動等因素也會對結果產生真正的影響。

However, I think that having any level of recording is an improvement because I basically never pay attention to my attention it only ever really comes up when I'm feeling guilty about my screen time or I realize that I've done nothing all day and

不過，我認為有任何程度的記錄都是一種進步，因為我基本上從不注意自己的注意力，只有當我對自己的螢幕時間感到內疚，或者意識到自己一整天什麼都沒做時，才會真正注意到自己的注意力。

Only having these really infrequent and negative interactions with my problem makes it really hard to be objective about the whole thing to understand

只有與我的問題進行這些非常不頻繁的負面互動，才會讓我很難客觀地理解整件事

How bad it actually is and see if it's getting better or worse

情況到底有多糟糕，看看是在好轉還是惡化

But now with the help of this brain scanner

但現在有了這臺大腦掃描儀的幫助

I finally got to measure a baseline for my attention span without getting bogged down by guilt or forgetting to focus on my focus

我終於可以測量我的注意力集中時間的基準線，而不會因為內疚或忘記集中注意力而陷入困境

I wore the EEG while I worked, ate, exercised, and relaxed. I did take it off a few times because it could get pretty uncomfortable after really long stretches

我戴著腦電圖儀工作、吃飯、運動和放鬆。有幾次我把它摘下來了，因為戴久了會很不舒服。

But overall it was pretty easy to ignore while I just lived my life for the rest of the week

但總的來說，我很容易就忽略了這一點，在這一週的剩餘時間裡，我只是過著自己的生活。

Alongside the EEG I installed a program to automatically track how often I switch tasks on my computer and I recorded how many times I

除了腦電圖，我還安裝了一個程序，自動跟蹤我在電腦上切換任務的頻率，並記錄我

Picked up my phone. Did you know that you can't actually export your screen time data?

拿起我的手機你知道你不能導出螢幕時間數據嗎？

Then I wrote a quick script to compile all this data and visualize it. Here is my life for the past three days

然後，我寫了一個快速腳本來彙編所有這些數據，並將其可視化。這就是我過去三天的生活

Oh

哦

The x-axis is the number of hours in a day. These blue bars represent the number of times

x 軸是一天中的小時數。這些藍色條代表

I picked up my phone. This gray line tracks how productive I was at my computer and these colored lines are the median performance metrics from my EEG. Now some highlights include

我拿起了手機。這條灰色線追蹤的是我在電腦前的工作效率，而這些彩色線則是我腦電圖中的性能指標中值。現在的亮點包括

This moment where I picked up my phone to start debugging the app that I was using to scan my brain

這一刻，我拿起手機，開始調試我用來掃描大腦的應用程序

And then I ended up

然後我就

Opening Instagram and spending the next two hours on it. However during my meetings the next day

打開 Instagram，接下來的兩個小時都花在上面。然而在第二天的會議上

I was like super interested and attentive, right? Great. No, it's because I kept picking up my phone

我當時就像超級感興趣、超級專注，對吧？好極了不，是因為我一直拿起手機

I was supposed to be on a call. I kept opening up Instagram, but it's not all bad news

我本該在打電話。我不停地打開 Instagram，但也不全是壞消息

There are these instances where I put down my phone

在這些情況下，我會放下手機

I get into the zone and my brain just lights up

我一進入狀態，大腦就會興奮起來

The only issue is that in my eight-hour workday, it only happens for like an hour

唯一的問題是，在我每天八小時的工作時間裡，這種情況只會發生一個小時左右

It's over here at like two o'clock or five o'clock or ten o'clock

兩點鐘、五點鐘或十點鐘的樣子

Now something similar does happen to my brain when I am working out

現在，當我鍛鍊時，我的大腦也會發生類似的情況

But how often am I doing that? All this is to say is that for these 16-ish hours that I am awake

但我又有多少次這樣做呢？我想說的是，在我清醒的這 16 個小時裡

I'm only engaged and focused for like 12% of it. The rest of the time the 88% of the time I'm all over the place. I'm checked out or I'm distracted

我只有 12% 的時間是全神貫注的。其餘 88% 的時間，我都在忙忙碌碌。我被檢查出來或我心煩意亂

This could be most of the rest of my life unless we do something about it

這可能是我餘生的大部分時間，除非我們做點什麼

So let's do that

讓我們開始吧

So I started looking for any books about attention, focus, and distractions and I found a lot of them

於是，我開始尋找有關注意力、專注力和分心的書籍，我發現了很多這樣的書

There was just one problem. They're all identical

只有一個問題。它們都一模一樣

They invent different buzzwords and they switch up the personal anecdotes that they blur with legitimate science

他們編造不同的流行語，將個人軼事與合法科學混為一談

But fundamentally if you've read one, you've read them all

但從根本上說，如果你讀過一篇，你就讀過了全部

Fortunately, you don't need to read any of them because here are the three things that you actually need to know

幸運的是，你不需要閱讀其中的任何內容，因為以下是你真正需要知道的三件事

If you want to fix your focus. One, attention and focus are different things

如果你想固定你的注意力。第一，注意力和專注力是兩回事

Attention is a broad concept that boils down to our general awareness while focus is one process that controls that awareness

注意力是一個寬泛的概念，可歸結為我們的一般意識，而專注則是控制這種意識的一個過程

Concentrating it on something specific

將其集中在特定的事物上

Two, focus is a limited and exhaustible resource

二、專注是一種有限且可耗盡的資源

So you can only really focus on one thing at a time and your ability to do that will tire out the further you get

是以，你一次只能真正專注於一件事，而且越往後，你的專注能力就會越弱

From rest. Three, focus also filters out distractions

從休息開始。三、專注還能過濾干擾

The more there are the more of your focus is being wasted

數量越多，浪費的精力就越多

Now some research exists suggesting that certain forms of cognitive training can increase your capacity and ability to focus

現在有一些研究表明，某些形式的認知訓練可以提高你的能力和集中注意力的能力

But the type of training and the effectiveness has varying results

但培訓的類型和效果各不相同

The brain is complicated and there's a lot of nuance in the details

大腦是複雜的，細節中有很多微妙之處

Especially when you're trying to find things that work for you in your specific circumstances. So to fix my focus

尤其是當你試圖找到適合自己具體情況的方法時。是以，為了確定我的重點

I'm actually only going to do a handful of very simple things that support what we know about focus. Here's the plan

實際上，我只打算做一些非常簡單的事情，以支持我們對焦點的認識。計劃如下

First, I need to manage my distractions starting with the obvious

首先，我需要管理我的注意力，從顯而易見的事情做起

My phone. I deleted the apps that I never use, set up time limits for the apps

我的手機我刪除了從不使用的應用程序，為應用程序設置了時間限制

I use way too much, everything except for my wallet, and muted basically all of my notifications

我用得太多了，除了錢包之外，什麼都用，而且基本上把所有通知都調成了靜音

I also installed this app that replaces icons with text

我還安裝了這個應用程序，它可以用文字替換圖標

So now I need to put in a little more effort before I open anything. I also changed my display to grayscale

所以，現在我在打開任何東西之前都要多花點功夫。我還把顯示器換成了灰度

I have never wanted to use my phone less. God, this sucks

我從來沒有這麼不想用手機。天哪，太糟糕了

I wasn't kidding. Almost immediately my phone pickups and screen time dropped dramatically

我沒開玩笑。幾乎是一瞬間，我接打電話和看螢幕的時間就大幅減少了

However, the silence made me notice the sheer number of internal distractions

然而，這種沉默讓我注意到，內心的雜念太多了

I have too. These passing thoughts that just take me off task like wondering if I need to buy more toilet paper

我也有。這些一閃而過的念頭讓我無法完成任務，比如想知道我是否需要買更多衛生紙

Wishing I learned a musical instrument as a kid or thinking about what I'm gonna have for dinner

希望小時候能學一門樂器，或者考慮晚餐吃什麼

They were rarely urgent but often important enough that I didn't want to ignore or forget them

它們很少很緊急，但往往很重要，以至於我不想忽視或忘記它們

So I dedicated a page in my notebook to quickly write them down for later. When later came

於是，我在筆記本上專門留出一頁，快速寫下它們，以備日後使用。後來

I sorted through those thoughts based on action, importance, and time sensitivity and kept it in mind when I was building my schedule

我根據行動、重要性和時間敏感性對這些想法進行了分類，並在制定日程表時牢記在心

Which got way more specific. Now, I'm usually the type of person who only puts like events in my calendar. A normal person

這就更具體了。現在，我通常是那種只把喜歡的事情放在日曆上的人。一個正常人

However, a lot of the books that I've been reading have recommended time blocking or time boxing

不過，我讀過的很多書都推薦時間封鎖或時間拳擊。

I don't know. It's just setting aside time to do individual tasks

我不知道。只是留出時間來完成個別任務

Apparently it helps you avoid the temptation to multitask

顯然，它能幫助你避免多任務的誘惑

So every morning I took all of my work, chores, exercises, and hobbies and plugged them into my calendar

是以，每天早上我都會把所有的工作、家務、鍛鍊和愛好都記在日曆上

Now I found that the secret is that it's not as simple as just putting an hour aside for each thing. Since focus is an

現在我發現，祕訣在於它並不只是為每件事留出一個小時那麼簡單。因為專注是一種

Exhaustible resource, I need to take into account my energy levels throughout the day and how much effort each task is gonna take

資源是有限的，我需要考慮自己一天的精力水準，以及每項任務需要付出多少努力。

Like reading research papers and writing takes a lot of focus for me. It's just really boring

就像閱讀研究論文和寫作一樣，我需要集中精力。這真的很無聊

But listening to audiobooks or animating, I'm locked in. I actually find it really hard to disengage from the tasks that I really enjoy

但聽有聲讀物或做動畫時，我就會被鎖在裡面。事實上，我發現自己真的很難從自己喜歡的工作中抽身出來

So I find myself thinking about them or even continuing to do them past their allotted time

是以，我發現自己總是想著這些事情，甚至在規定的時間過後還在繼續做這些事情

Which means that I should probably think about those switching costs when I'm building my schedule out for the day

這意味著，我在制定一天的日程安排時，或許應該考慮一下這些轉換成本

Eventually, I realized this process could be a little more automated

最後，我意識到這個過程可以更加自動化一些

So I got Taha to put the process together in a notion template

於是，我讓塔哈把這個過程整理成一個概念模板

Now I can input tasks, tag them, and it'll show me an order that I can drag into my calendar

現在，我可以輸入任務、標記它們，然後它就會顯示一個順序，我可以將其拖入我的日曆中

I found it useful and if you want to give it a try, I'll include it in our next newsletter

我發現它很有用，如果你想試試，我會把它寫進我們的下一期通訊中

But once I controlled my external and internal distractions and built out a schedule that minimized multitasking and optimized for my energy levels

但是，一旦我控制了外部和內部的干擾，並制定了儘量減少多任務處理、優化精力水準的日程表後

All that was left was actually focusing

剩下的就是集中精力

It was amazing. I was using my phone less and getting more done

這真是太神奇了。我使用手機的次數減少了，完成的工作卻更多了

My brain was lighting up. I was way more engaged in everything I did

我的大腦煥然一新。我做什麼都更投入了

I found different soundtracks to make it easier to get in the zone and life was great until it wasn't

我找到了不同的配樂，讓自己更容易進入狀態，生活也是以變得美好，直到它不再美好。

It is 12

它是 12

I haven't left bed yet. I've just been using my phone full color every 15 minutes. I hit remind me in 15 minutes

我還沒有離開床。我只是每隔 15 分鐘就用一次全綵手機。我點擊了 "15 分鐘後提醒我"。

And then 15 minutes later I do it again

15 分鐘後，我又做了一次

Just feels like we're back where we started

感覺又回到了起點

I ended up using my phone for seven hours that day more than I had all week prior

結果那天我用了 7 個小時的手機，比之前一週都多

I had things I could do things I should do but I just

我有我可以做的事情，我應該做的事情，但我只是

Couldn't bring myself to get up. I

我無法站起來。I

Am kind of proud that I managed to pull up my code on my phone and see if there were any clues in my data

我有點自豪，因為我設法在手機上調出了我的代碼，看看我的數據中是否有任何線索

That could explain what went wrong

這可以解釋出錯的原因

I know it's pathetic

我知道這很可悲

But it was a small victory that led to an interesting discovery

但這只是一個小小的勝利，卻帶來了一個有趣的發現

The nights that I used my phone past midnight led to days where I felt more distracted and picked up my phone more often

在我使用手機超過午夜的夜晚，我感到更加心煩意亂，拿起手機的頻率也更高了

I learned in an old video how important sleep could really be

我從一段老視頻中瞭解到睡眠的重要性

So I decided to just give up on the day get some sleep and try again tomorrow

所以我決定放棄今天的工作，好好睡一覺，明天再試一次。

I feel like I'm drowning. It's like I'm not doing anything hard, right? I'm just doing my stuff

我覺得自己快淹死了。就好像我沒做什麼難事，對吧？我只是在做自己的事情

I'm just trying to focus on it more except I'm trying so hard to focus that

我只是想更專注於它，只是我太想專注了，以至於

Everything is making me on edge

一切都讓我忐忑不安

Like my cat will try and get my attention and I'll be annoyed at him for wanting pats

比如我的貓會試圖引起我的注意，我就會因為它想拍我而惱火。

It's like there's sand falling and I'm trying to catch all of the sand and you can't do it

就像有沙子掉下來，我想接住所有的沙子，但你做不到

Am I making any sense?

我說的有道理嗎？

I really need to make every grain of sand count by like doing everything on target and

我真的需要讓每一粒沙子都有價值，就像做任何事情都要有的放矢，並且

Even if I'm enjoying something I can't because I need to move and catch different grains of sand

即使我正在享受某件事情，我也不能，因為我需要移動並抓住不同的沙粒

Hold on, hold on. Hold on. What did you just say?

堅持住，堅持住等一下你剛才說什麼？

Have you ever thought about just meditating and doing

你有沒有想過只進行冥想和做

Nothing taking a step back away from the thing that you're working on and not working like taking a break

從你正在做的事情上退後一步，沒有比休息更重要的了

Maybe it was because I was desperate actually it is totally because I was desperate but I decided to try meditation

也許是因為我絕望了，其實完全是因為我絕望了，但我還是決定嘗試冥想。

The only issue is I have no idea how luckily I have headspace

唯一的問題是，我不知道自己有多幸運，能有這樣的空間

I should probably turn the color on just that you guys can see what the app actually looks like when I ask headspace to

我也許應該把顏色打開，這樣你們就能看到當我讓 headspace

Sponsor a portion of this video

贊助本視頻的部分內容

I genuinely thought I was only going to use their focus music and white noise because I love listening to those to the point that

我真的以為我只會使用他們的專注音樂和白噪音，因為我喜歡聽這些音樂，以至於

It is ruining my YouTube recommendations and Spotify wrapped

它毀了我的 YouTube 推薦和 Spotify 包裝

So it's just great to have access to headspace's collection, but headspace also has stretches workouts podcasts and meditation

是以，能訪問 Headspace 的收藏是再好不過了，而且 Headspace 還有拉伸鍛鍊播客和冥想。

They have content specifically for beginners like me who don't know where to start. It's in their basics course

他們有專門針對像我這樣不知從何下手的初學者的內容。在他們的基礎課程中

But if you don't want to commit to that

但如果你不想這樣做

They also have shorter exercises including my favorite thing. I discovered on this app, which

他們還有更短的練習，包括我最喜歡的練習。我發現這個應用程序

Star Wars breathe with Yoda. It's a one-minute breathing exercise and Yoda's just sitting there levitating rocks. I love it

星球大戰》中與尤達一起呼吸。這是一個一分鐘的呼吸練習，尤達就坐在那裡懸浮著石頭。我喜歡

However, they also have longer less structured stuff for people with more experience

不過，他們也為有更多經驗的人準備了時間較長、結構較簡單的內容

Just the sheer amount of variety is probably my favorite thing about headspace

我最喜歡 Headspace 的地方可能就是它的多樣性了。

They bring together so many resources to help you be kind to your mind

他們彙集了眾多資源，幫助您善待自己的心靈

So even if meditation doesn't end up helping maybe movement will or another cool thing that I found

所以，即使冥想最終沒有幫助，也許運動會有幫助，或者我發現了另一個很酷的東西

This is so sick they have ASMR and there's like a thing at the bottom that lets you control the balance between voice and like

這太變態了，他們有 ASMR，而且底部還有一個東西，可以讓你控制聲音和 "喜歡 "之間的平衡

Environmental noise headspace do more of this if you want to try out headspace completely for free for 60 days

如果您想免費試用 Headspace 60 天，環境噪聲 Headspace 可為您提供更多此類服務

You can sign up using the link in the description or scan the QR code. Okay, let's learn how to meditate

您可以使用說明中的鏈接或掃描二維碼註冊。好了，讓我們來學習如何冥想吧

Hi my first experience with meditation was

你好，我第一次冥想的經歷是

Strange now the voice kept telling me to focus on my breathing

奇怪的是，現在那個聲音一直在告訴我，要專注於呼吸

But I might have focused a little too hard because I was worried. I forgot how to breathe

但我可能因為擔心而太專注了。我忘記了如何呼吸

I should wear my head scanner thing for this back to breathing, but eventually I think I got the hang of it and after 10 minutes

我應該戴上頭部掃描儀來進行呼吸，但最終我想我還是掌握了竅門，10 分鐘後

How am I supposed to know if meditation is working? Is there a light like what happened?

我怎麼知道冥想是否有效？是否會出現像剛才那樣的亮光？

It's just you're supposed to just feel better or feel changed

只是你應該感覺好一些，或者感覺有所改變

Did it do anything? I don't know. Do you just keep doing it?

它做了什麼嗎？我不知道你會一直這樣做嗎？

So I just trust the process so for the next few days I continued with my focus schedule and wore my EEG

所以我相信這個過程，在接下來的幾天裡，我繼續執行我的專注計劃，並佩戴腦電圖儀。

But I also tried to meditate in the morning or evening or just random moments when I felt like it and

但我也試著在早晨或傍晚，或者在我想冥想的時候隨意冥想。

Then something kind of wild happened

然後發生了一件瘋狂的事

Meditation works and I wish I could tell you this because I've achieved enlightenment or I have a newfound sense of peace but no, I

我希望我能告訴你，冥想是有效的，因為我已經大徹大悟，或者我有了一種新發現的平靜感，但不是的，我

Just feel normal about as normal as the distribution of the sample means of my experimental populations justifying the use of a two sample t-test resulting in

只是覺得正常，就像我的實驗群體樣本平均值的分佈一樣正常，是以可以使用雙樣本 t 檢驗，結果是

These p-values. Ooh

這些 p 值哦

How significant this EEG has seriously paid off because even though I don't feel that different

這次腦電圖檢查的意義非凡，因為儘管我沒有感覺到有什麼不同

I was able to use its measurements to do some statistics and find that meditation has improved basically all of my performance metrics engagement

我利用它的測量數據做了一些統計，發現冥想基本上改善了我所有的績效指標。

Excitement interest also stress, but that might be because I was wearing this when you guys sold out our last merch drop in less than 24 hours. Thank you for that

興奮之餘也有壓力，但這可能是因為你們在不到 24 小時的時間裡就賣光了我們上次的商品時，我就穿著這件衣服。謝謝你們

So good stress

壓力太大

The coolest thing is that all of this is on top of what I already gained by minimizing distractions and avoiding multitasking at least according to

最酷的是，這些都是我通過儘量減少分心和避免多任務處理而獲得的額外收穫，至少根據

These regressions I ran but the benefits of meditation came at a surprising cost. You see these peaks of intense focus

我進行了這些迴歸，但冥想的好處卻帶來了驚人的代價。你看到這些高度集中注意力的高峰

Yeah, those stopped happening, but I also stopped experiencing these huge dips now. I'm just fine. This whole thing is just

是的，這些都不再發生了，但我現在也不再經歷這些巨大的跌幅了。我現在很好。這整件事只是

Fine, you know, I started this video because I wanted to feel more in control of my attention