6个步骤教你集中注意力

We've all been there: Sitting at a desk or table studying intently, and then…Wham! Thoughts from all over the place invade our brains and we get distracted. If it's not our thoughts, it's our roommates. Or neighbors. Or kids.

我们都有过这样的经历：本来是坐在桌子前专注地学习，然后来自四面八方的想法会涌入我们的大脑，最后就分心了。即使打扰我们的不是自己的想法，也有可能是我们的室友、邻居或小孩。

These study intruders take over, causing us to lose focus. And focus, friends, is what you need to be able to study for any of the big tests, from the LSAT and MCAT to the SAT and ACT to just your average test in school.

这些干扰学习的因素出现，并导致我们不能集中注意力。朋友们，我们需要学习集中注意力来为一系列考试来做准备，不管是法学院入学考试、医学院入学考试、学业能力倾向测验还是平时在学校的测验。

So how do you focus? These six steps will show you how to regain focus if you get distracted, and how to set yourself up for focused success before your study session ever begins.

怎样才能集中注意力呢？这六个步骤会帮助你在分心的时候重新集中注意力，并且在开始学习前就成功集中注意力。

Already lost your focus? Check out 5 ways to get back on track if your focus is already gone.

已经丧失注意力了吗？如果你已经不能集中注意力，可以用下面的5种方法使你回到正轨。

1. Get Rid of Obvious Distractions

将明显的干扰物排除。

It's not smart to study with your cell phone on, even if it's set to vibrate.

学习的时候携带手机并不明智，即使你将它设成震动。

As soon as you get a text, you're going to look. You're human, after all! But remember, you can't focus on studying if you're chatting with someone else, too, so the cell phone should be off limits.

你一收到短信，就开始打开手机看了，毕竟你也是个普通人。但你要记住，如果你和别人聊天，就不能把注意力放在学习上了，所以应该限制使用手机。

Turn off the computer, too (unless you're prepping on it) and any music with vocals. study music should be lyric-free! Post a sign on your door for people to stay away. If you have kids, find a babysitter for an hour. If you have roommates, head out of the house to the least popular spot in the library or another good study spot. For that one study session, make yourself inaccessible to people and other external study distractions, so you don't lose focus when someone wants to chat.

关上电脑（除非你正在使用）和音乐。学习的时候听音乐可一点都不抒情哦！在你的门上贴上一个标志，让旁人都回避。如果你有小孩，就让一个保姆照顾他一小时。如果你的室友也在，就离开房间，去图书馆找一个人少的地方，有其他好的学习地点也行。在学习的过程中，使你自己与其他人以及一些外界干扰学习的事物隔开，这样你就不会受到别人聊天的干扰了。

2. Anticipate Your Physical Needs

预测你的生理需要

If you're studying intently, you're going to get thirsty.

如果你在专心致志地学习，可能就会口渴。

Grab a beverage before you open the book. You may even need a power snack while you're working, so grab some brain food, too. Use the bathroom, put on comfortable clothes (but not too cozy), set the air/heat to best suit you. If you anticipate your physical needs before you start studying, you'll be less likely to need to get out of your seat and lose the focus you worked hard to gain.

在看书之前准备好饮料。在工作的时候，你甚至需要点“能量零食”，所以你也可以准备一些健脑食物。上个洗手间，穿上舒适的衣服（但也不用太舒适了），将冷气或暖气调到最适宜的温度。如果在学习之前，你已经解决了生理上的需求，就不太可能会离开座位，分散学习的注意力了。

3. Choose an Appropriate Time

选择恰当的时间

If you're a morning person, choose the a.m. for your study session; if you're a night owl, choose the evening. You know yourself better than anyone else, so choose the time when you're at the height of your brain power and the least tired. It'll be much more difficult to focus if you're battling fatigue, too.

如果你是“早起鸟”，就选择上午学习。如果你是个“猫头鹰”，就选择晚上学习。你比任何人都了解你自己，所以你要选择一个大脑最活跃、精力最充沛的时间段。如果你一直在和疲劳抗争的话，就很难集中注意力了。

4. Answer Your Internal Questions

回答你内心的问题

Sometimes the distractions aren't coming from the external – they're invading from within! We've all sat down to study at some point and had worries and other internal distractions invade our brains. "When is she going to call me? When am I going to get a raise?"

有时候使你分心的事物不是来自于外界，而是源于内心！我们坐下来学习，就会有一些担忧和其他内部的干扰因素侵入我们的大脑。“她什么时候给我打电话？我什么时候才能加薪？”

When these distracting questions invade, accept them, then push them aside with a logical answer:

当这些干扰性的问题侵入时，接受它们，然后用充满逻辑的回答将它们抛到一边。

It seems silly, but if you answer your own internal questions, you'll focus your mind back where you want it to go. If necessary, write the the worry down, solve it in a simplistic manner and move on.

这听起来很傻，但如果你回答了自己心中的问题，就会重新将注意力集中到你想的事情上。如果有必要的话，将这些苦恼都写下来，用简单的方法解决它，然后回到学习上。

1."When am I going to get a raise?" Answer: "I will speak to my boss about it tomorrow."

“我什么时候才能加薪？”回答：“明天就和老板聊一聊。”

2."When am I going to get my life together?" Answer: "This is a good start. I'm studying like I'm supposed to be, so I'm headed in the right direction."

“我的人生什么时候才能圆满呀？”回答：“这是一个好的开始。我已经在朝着我的目标学习了，所以我现在正朝着正确的方向前进。”

5. Get Physical

动起来

Some people are just antsy. They need to be doing something, and their bodies don't make the connection that they are doing something during studying. Sound familiar? If you're one of these kinesthetic learners, get out a few things to anticipate an "ants in your pants" issue: a pen, a rubber band, and a ball.

有些人会存在坐立不安的现象。他们需要做点什么事，而且他们的身体也意识不到自己在学习时会发出动作。听起来是不是很熟悉？如果你也是触觉型学习者，可以准备一些东西来应付你的坐立不安：钢笔、橡皮筋和球。

1.Pen: Underline words when you read. Cross off incorrect answers when you're taking a practice test. Moving just your hand may be enough to shake off the jitters. If it's not...

钢笔：阅读的时候在文字下面做标记。测验的时候划掉错误的答案。动动你的手可能就会帮你摆脱兴奋。如果还不行的话······

2.Rubber band. Stretch it. Wrap it around your pen. Play with the rubber band while you're answering questions. Still feeling jumpy?

橡皮筋。将它伸展开来，缠绕在你的钢笔上。在回答问题时，拨弄拨弄橡皮筋。还会感觉兴奋吗？

3.Ball. Read a question sitting down, and then stand and bounce the ball against the floor as you think of an answer. Still can't focus?

球。坐下来读题目，思考问题时就站起来，拍拍球。还是兴奋吗？

4. Jump. Read a question sitting down, then stand and do ten jumping jacks. Sit back down and answer the question.

跳起来。坐下来读题目，然后站起来跳十次。坐回去继续回答问题。

6. Get Rid of the Negativity

克服消极思想。

It's impossible to focus on studying if you have all sorts of negative ideas about studying. If you're one of those people who say, "I hate studying!" or "I'm too upset/tired/sick/whatever to study, then you must learn how to flip those negative statements into positive ones, so you don't automatically shut down when you open up your notes. It's amazing how quickly studying can become an awful burden with just a poor frame of mind.

如果你对学习有很多消极思想，就不可能把注意力集中在学习上。如果你是那种会说“我讨厌学习”或“太郁闷/疲劳/不舒服/其他而不想学了”的人，那么你就要学习怎样把这些消极的思想变为积极的思想，这样你打开笔记本后就不会半途而废了。如果带着这样差的心态来学习，学习就会变成可怕的负担。

How to Focus Tips:

集中注意力的建议

1.Don't be afraid to ask for a little quiet if you're studying in a public place.

如果你在一个公共场所学习，不要害怕找一个安静的地方。

2.Use a good pen like the Pilot Dr. Grip. Sometimes a leaky or uncomfortable pen can undermine your study session.

用一支质量好的笔，如百乐笔。有时候一支漏水或不舒适的笔会影响你的学习。

3.Wear comfortable, not cozy clothes. Your mind will associate relaxing with sweatpants or PJ's. Choose something you'd wear to school or a movie.

穿上舒适的衣服，而不是过于舒服的衣服。如果穿上宽松的长运动裤或睡衣，你的思维就会涣散。穿上你去学校或电影院的衣服就可以了。

4.Tell yourself something positive in case you get distracted despite following the steps above: "I know I lost focus, but I'm going to try again and make sure I'm successful this time." Positive encouragement goes a long way even if it's coming from you.

为了预防你被上面提到的一些事分心，告诉自己一些积极的事。我知道自己没有集中注意力，但我会再试一次，确保这次能够成功。

5.Drink your favorite beverage while studying as a reward for your ability to stay focused. Keep it non-alcoholic!

学习的时候，喝你最喜欢的饮料作为注意力集中的奖励。但不要喝含酒精的饮料！