为什么你总是无法集中注意力？看神经科学家如何用脑科学拆解“多
字幕摘录
| 时间 | 英文 | 中文 |
|---|---|---|
| 0:06 | In 2016, a group of researchers—oh, a new photo!—these researchers set out to measure— | 2016年,一群研究人员——哦,一张新照片!——这些研究人员开始测量—— |
| 0:13 | Did I get that email? | 我收到邮件了吗? |
| 0:15 | They measured—what was that? | 他们测量了 那是什么? |
| 0:17 | Sorry. | 对不起 |
| 0:19 | The researchers set out to measure the length of—well, our attention spans. | 研究人员开始衡量我们关注的长短。 |
| 0:25 | Participants downloaded a program that tracked how long they stayed focused on a single computer | 参与者下载了一个程序,跟踪他们在一台计算机上停留的时间 |
| 0:31 | before switching to another. | 在切换到另一个之前。 |
| 0:33 | On average, users stuck with a single task for 40 seconds, | 平均来说,用户坚持单项任务40秒, |
| 0:38 | down from 75 seconds measured just five years earlier. | 从五年前的75秒开始 |
| 0:43 | This doesn't necessarily mean our attention spans are fundamentally getting shorter. | 这并不一定意味着我们的注意力跨度在本质上越来越短. |
展开字幕全文（76 条）
| 序号 | 英文 | 中文 |
|---|---|---|
| 1 | In 2016, a group of researchers—oh, a new photo!—these researchers set out to measure— | 2016年,一群研究人员——哦,一张新照片!——这些研究人员开始测量—— |
| 2 | Did I get that email? | 我收到邮件了吗? |
| 3 | They measured—what was that? | 他们测量了 那是什么? |
| 4 | Sorry. | 对不起 |
| 5 | The researchers set out to measure the length of—well, our attention spans. | 研究人员开始衡量我们关注的长短。 |
| 6 | Participants downloaded a program that tracked how long they stayed focused on a single computer | 参与者下载了一个程序,跟踪他们在一台计算机上停留的时间 |
| 7 | before switching to another. | 在切换到另一个之前。 |
| 8 | On average, users stuck with a single task for 40 seconds, | 平均来说,用户坚持单项任务40秒, |
| 9 | down from 75 seconds measured just five years earlier. | 从五年前的75秒开始 |
| 10 | This doesn't necessarily mean our attention spans are fundamentally getting shorter. | 这并不一定意味着我们的注意力跨度在本质上越来越短. |
| 11 | Rather, in today's world, our attention is being pulled in more directions than ever before. | 相反,在当今世界,我们的注意力正被引向比以往更多的方向。 |
| 12 | This can make finding focus—for work, school, and even the things we love— | 这可以使寻找焦点——为工作,学校,甚至我们所爱的东西—— |
| 13 | feel almost impossible. | 感觉几乎不可能 |
| 14 | Thankfully, there are ways we can improve and better protect our attention spans, | 值得庆幸的是,我们有些方法可以改善和更好地保护我们的注意力, |
| 15 | both online and off. | 在线和关闭。 |
| 16 | Our brains are constantly receiving a flood of information, | 我们的大脑不断收到大量信息 |
| 17 | from sensory input to environmental cues to internal thoughts. | 从感官输入到环境提示到内部思考 |
| 18 | Filtering through it all relies on several brain regions. | 过滤通过它 都依赖于几个大脑区域。 |
| 19 | The prefrontal cortex helps us decide what to pay attention to, | 前额皮质帮助我们决定要注意什么 |
| 20 | while the parietal cortex shines a mental flashlight on that prioritized stream of information | 鹦鹉皮层在优先信息流上 照亮精神闪光灯 |
| 21 | while ignoring the rest. | 却忽略了其他的 |
| 22 | The challenge of sustained attention is keeping that flashlight focused in one place. | 持续关注的挑战是把手电筒集中在一个地方。 |
| 23 | The brain is continuously monitoring all these competing signals, | 大脑在不断监视这些相互竞争的信号 |
| 24 | and it redirects your focus if anything is flagged as particularly novel, | 它引导你的注意力 如果什么被标榜为特别新颖, |
| 25 | unexpected, or emotionally charged, | 意外的,或情感上的充斥, |
| 26 | whether it's a knock on the door, a notification, or even a passing thought. | 无论是敲门,还是通知,甚至一个偶然的想法。 |
| 27 | This ability to constantly scan our environments and quickly refocus was key for human survival. | 这种不断扫描我们的环境并迅速重新确定重点的能力是人类生存的关键。 |
| 28 | So, while frustrating, getting distracted is inevitable. | 所以,虽然令人沮丧, 分心是不可避免的。 |
| 29 | And our baseline ability to manage distractions can vary | 我们管理分心的基线能力会有所不同 |
| 30 | based on factors like genetics and brain differences. | 基于遗传学和大脑差异等因素. |
| 31 | But no matter your starting point, there are ways to improve your ability to stay focused. | 但不管你的出发点是什么 都有办法提高你保持专注的能力 |
| 32 | First, tasks that appropriately challenge you tend to hold your attention best. | 首先,你最关心的就是 适当挑战的任务 |
| 33 | For example, you might focus better when working on a more difficult, | 举例来说,你可能更注重于更困难的工作, |
| 34 | intricately patterned puzzle than an easier one. | 复杂图案化的谜题比简单 |
| 35 | Of course, we don't always have a choice in what needs to get done. | 当然,我们并不总是有选择 需要做什么。 |
| 36 | In these situations, it's helpful to remember that if focusing feels like work, | 在这样的情况下,记住如果专注的感觉像工作,是很有帮助的, |
| 37 | that's because it is. | 因为它是。 |
| 38 | In fact, some researchers theorize that attention is a limited resource. | 事实上,一些研究者认为这种关注是一种有限的资源. |
| 39 | When you start focusing on something, this resource is at its highest, | 当你开始专注于某件事, 这个资源是最高的, |
| 40 | but it depletes over time, | 它随时间而耗尽, |
| 41 | leading to more mistakes and increasing the chance you'll be distracted. | 导致更多的错误 并增加你被分心的机会。 |
| 42 | Multitasking only increases the demand for this resource, | 多任务只会增加对这一资源的需求, |
| 43 | exhausting attentional stores more quickly. | 更快地耗尽注意力 |
| 44 | That's why focusing on one task and intentionally building in breaks can be helpful. | 正因为如此,专注于一项任务,在休息时有意建设,可以有所帮助. |
| 45 | Studies even show a momentary break to get a snack or just zone out | 研究甚至显示一个短暂的休息 以获得点心或只是区外 |
| 46 | can reset this attentional resource. | 可以重置此关注资源 。 |
| 47 | And this strategy may be extra beneficial | 这个策略可能更有利 |
| 48 | when studying or practicing a new skill. | 在学习或练习新技能时。 |
| 49 | During breaks, our minds replay the neural activity patterns of what you just learned, | 在休息期间,我们的思想重现你刚刚学到的神经活动规律, |
| 50 | helping to solidify the memory for the long term. | 帮助巩固长期记忆。 |
| 51 | Speaking of studying, stress, sleepiness, and poor mood | 说到学习,压力,睡眠,心情不好 |
| 52 | can all weaken our ability to block out distractions. | 都会削弱我们阻止分散注意力的能力 |
| 53 | So activities that reduce stress, like exercising, chatting with friends, | 所以减少压力的活动 比如锻炼 和朋友聊天 |
| 54 | or getting a good night's sleep, also make it easier to stay focused. | 或者睡个好觉 也更容易专心 |
| 55 | And nature may offer an extra boost. | 自然可能带来额外的动力 |
| 56 | In one study, a 15-minute walk outdoors | 在一个研究中,一个15分钟的室外步行 |
| 57 | led to greater improvements in lab-based attention tasks than the same walk indoors. | 导致基于实验室的注意力任务比室内同一行走任务有更大的改进. |
| 58 | Another effective strategy is mindfulness meditation. | 另一项有效的战略是注意冥想。 |
| 59 | This practice is all about staying in the present moment through exercises | 这种做法就是要通过练习保持目前状态 |
| 60 | like spending 12 minutes focusing on the sensations of breathing, | 就像用12分钟 专注于呼吸的感觉, |
| 61 | which can help train your attention over time. | 它可以帮助训练你的注意力 随着时间的推移。 |
| 62 | But before you go take a walk, grab a snack, or learn to meditate, | 但在你走之前 去吃点零食 或学会冥想 |
| 63 | there's something much easier you can do right in this moment. | 此时此刻,你能够做的更好 |
| 64 | Get rid of distractions. | 摆脱分散注意力. |
| 65 | It's impossible to remove every distraction. | 一切烦恼皆不能除. |
| 66 | After all, our own wandering minds are often the biggest culprits. | 毕竟,我们自己徘徊的头脑往往是最大的罪魁祸首。 |
| 67 | But one recent survey estimated that Americans now check their phones around 200 times a day. | 但最近的一项调查估计,美国人现在每天检查手机约200次。 |
| 68 | The distractions on our screens are designed to grab and hold attention. | 我们屏幕上的分心 是为了吸引注意力 |
| 69 | So remember to be kind to yourself. | 所以记住要对自己好 |
| 70 | While we can't always control every factor that pulls at our attention, | 虽然我们不能总是控制 每一个吸引我们注意的因素, |
| 71 | finding a quiet environment, closing extra tabs, and even blocking certain apps | 寻找安静的环境,关闭额外的标签,甚至屏蔽某些应用程序 |
| 72 | can give your brain the best chance at focusing in. | 让你的大脑有最佳的机会集中精力 |
| 73 | Are you ready to test your concentration? | 你准备好测试你的注意力了吗? |
| 74 | We've partnered up with one of the top puzzle creators in the world | 我们和世界上最优秀的谜题创造者之一合作过 |
| 75 | to create a 500-piece jigsaw puzzle featuring the art from this very TED-ED animation. | 制作一个500块的拼图, 展示这幅TEDED动画中的艺术。 |
| 76 | Visit ed.ted.com slash concentrate to learn more and get your copy. | 访问ed.ded.com 斜拉线集中学习更多 获得你的副本. |
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