Your brain needs exercise just like a muscle. If you use it often and in the right ways, you will become a more skilled thinker and increase your ability to focus. But if you never use your brain, or abuse it with harmful chemicals, your ability to think and learn will deteriorate.
大腦就像肌肉那樣需要運(yùn)動(dòng)。如果你經(jīng)常用正確的方法動(dòng)腦，你就會(huì)成為一個(gè)思維更靈活的人，而且還能提高注意力。但如果你從不動(dòng)腦，或者濫用有害的化學(xué)品傷害大腦，那么你的思考能力和學(xué)習(xí)能力就會(huì)退化。

Here are 5 simple ways anyone can squeeze a bit more productivity out of the old gray matter.
了解以下5個(gè)簡(jiǎn)單的方法，任何人都可以從長(zhǎng)時(shí)間不用的大腦中擠出那么點(diǎn)兒創(chuàng)造力。

1. Minimize Television Watching
將看電視的時(shí)間減到最少

This is a hard sell. People love vegetating in front of the television, myself included more often than I’d like. The problem is watching television doesn’t use your mental capacity OR allow it to recharge. It’s like having the energy sapped out of a muscle without the health benefits of exercise.
這個(gè)需要強(qiáng)制執(zhí)行。人們喜愛(ài)在電視機(jī)前虛度光陰，包括我自己在內(nèi)，更多時(shí)候這并非我所愿。問(wèn)題是，看電視并不會(huì)使用腦力或者給大腦充電。這就如同沒(méi)有經(jīng)過(guò)對(duì)健康有益的鍛煉，就把肌肉中的能量消耗掉一樣。

Don’t you feel drained after a couple hours of TV? Your eyes are sore and tired from being focused on the light box for so long. You don’t even have the energy to read a book.
看了幾個(gè)小時(shí)電視之后你不感到筋疲力盡嗎？如此長(zhǎng)時(shí)間地盯著燈箱，你的眼睛會(huì)又疼又累。你甚至沒(méi)有精力再去讀一本書(shū)了。

When you feel like relaxing, try reading a book instead. If you’re too tired, listen to some music. When you’re with your friends or family, leave the tube off and have a conversation. All of these things use your mind more than television and allow you to relax.
當(dāng)你想放松一下時(shí)，試著去讀一本書(shū)。當(dāng)你太累了時(shí)，聽(tīng)聽(tīng)音樂(lè)。當(dāng)你跟朋友或家人在一起時(shí)，關(guān)上電視跟他們說(shuō)說(shuō)話。所有這些事都比看電視讓你更多地運(yùn)用了大腦，并且能讓你得到放松。

2. Exercise
運(yùn)動(dòng)

I used to think that I’d learn more by not exercising and using the time to read a book instead. But I realized that time spent exercising always leads to greater learning because it improves productivity during the time afterwards. Using your body clears your head and creates a wave of energy. Afterwards, you feel invigorated and can concentrate more easily.
我過(guò)去認(rèn)為，與其運(yùn)動(dòng)還不如用這些時(shí)間來(lái)讀本書(shū)，這樣能學(xué)到更多。但我后來(lái)意識(shí)到，花時(shí)間做運(yùn)動(dòng)總是讓你學(xué)得更好，因?yàn)樵谶\(yùn)動(dòng)之后，它提高了我的學(xué)習(xí)效率。用你的身體來(lái)理清思路，創(chuàng)造大量精力吧。運(yùn)動(dòng)過(guò)后，你會(huì)感覺(jué)精神煥發(fā)，更容易集中精力。

3. Read Challenging Books
閱讀有挑戰(zhàn)性的書(shū)

Many people like to read popular suspense fiction, but generally these books aren’t mentally stimulating. If you want to improve your thinking and writing ability you should read books that make you focus. Reading a classic novel can change your view of the world and will make you think in more precise, elegant English. Don’t be afraid to look up a word if you don’t know it, and don’t be afraid of dense passages. Take your time, re-read when necessary, and you’ll soon grow accustomed to the author’s style.
許多人喜歡看暢銷(xiāo)的懸疑小說(shuō)，但是通常這些書(shū)并不能開(kāi)發(fā)智力。如果你想改善思維和寫(xiě)作能力，你應(yīng)該讀一讀那些讓你集中精力的書(shū)。閱讀經(jīng)典小說(shuō)會(huì)改變你的世界觀，會(huì)讓你用更簡(jiǎn)潔、更優(yōu)美的英語(yǔ)思維來(lái)思考。別擔(dān)心，遇到不認(rèn)識(shí)的生詞就去查，也不要怕那些大段的文字。別著急慢慢來(lái)，必要的時(shí)候可以再讀一次，這樣你就會(huì)很快習(xí)慣作者的寫(xiě)作風(fēng)格的。

Once you get used to reading challenging books, I think you’ll find that you aren’t tempted to go back to page-turners. The challenge of learning new ideas is far more exciting than any tacky suspense-thriller.
一旦你習(xí)慣了閱讀具有挑戰(zhàn)性的書(shū)，我想你會(huì)發(fā)現(xiàn)自己忍不住再回去翻看那些令人愛(ài)不釋手的書(shū)。學(xué)習(xí)新思想所帶來(lái)的挑戰(zhàn)，比任何俗氣的懸疑驚悚片要令人興奮得多。

4. Early to Bed, Early to Rise
早睡早起

Nothing makes it harder to concentrate than sleep deprivation. You’ll be most rejuvenated if you go to bed early and don’t sleep more than 8 hours. If you stay up late and compensate by sleeping late, you’ll wake up lethargic and have trouble focusing. In my experience the early morning hours are the most tranquil and productive. Waking up early gives you more productive hours and maximizes your mental acuity all day.
沒(méi)有什么比缺乏睡眠更難讓人集中精力的了。如果你早點(diǎn)兒上床并且睡眠不超過(guò)8小時(shí)，你就能最大限度地恢復(fù)活力。如果你熬夜并通過(guò)睡懶覺(jué)來(lái)彌補(bǔ)，那么你起床的時(shí)候就會(huì)昏昏沉沉，很難集中精力。根據(jù)我的經(jīng)驗(yàn)，清晨的幾個(gè)小時(shí)是最安靜、最富有成效的。早起讓你擁有更多高效的時(shí)間，并且讓你一整天保持最強(qiáng)的敏銳感。

If you have the opportunity, take 10-20 minute naps when you are hit with a wave of drowsiness. Anything longer will make you lethargic, but a short nap will refresh you.
如果有機(jī)會(huì)，困意襲來(lái)的時(shí)候小睡10到20分鐘。再睡久一點(diǎn)就會(huì)讓你感到昏昏沉沉了，但是小睡片刻會(huì)讓你神清氣爽。

5. Take Time to Reflect
花點(diǎn)時(shí)間反思

Often our lives get so hectic that we become overwhelmed without even realizing it. It becomes difficult to concentrate because nagging thoughts keep interrupting. Spending some time alone in reflection gives you a chance organize your thoughts and prioritize your responsibilities. Afterwards, you’ll have a better understanding of what’s important and what isn’t. The unimportant stuff won’t bother you anymore and your mind will feel less encumbered.
通常我們的生活太繁忙了，以至于我們被壓得喘不過(guò)起來(lái)，甚至還意識(shí)不到這一點(diǎn)。全神貫注變得困難起來(lái)，因?yàn)榭傆袩o(wú)法擺脫的想法一直打斷你?；ㄐr(shí)間獨(dú)自反思一下，會(huì)給你一個(gè)機(jī)會(huì)來(lái)調(diào)理思緒、按優(yōu)先順序安排自己的職責(zé)。隨后，你將更好地了解到哪些事情重要、哪些不重要。不重要的事情將不會(huì)再煩擾你，你的大腦也會(huì)感覺(jué)負(fù)擔(dān)沒(méi)那么大了。

I’m not saying you need to sit on the floor cross-legged and chant ‘ommm’. Anything that allows a bit of prolonged solitude will do. One of my personal favorites is taking a solitary walk. Someone famous said, “All the best ideas occur while walking.” I think he was on to something. Experiment to find the activity that works best for you.
我并不是在說(shuō)你需要盤(pán)腿坐在地板上，嘴上不停地吟唱經(jīng)文。任何能讓你稍微長(zhǎng)時(shí)間獨(dú)處的事情都可以。就我個(gè)人而言，我最喜歡做的就是獨(dú)自散步。有個(gè)名人說(shuō)過(guò)，“所有最棒的點(diǎn)子都是在散步時(shí)產(chǎn)生的?！?我認(rèn)為他的觀點(diǎn)非常有意思。嘗試去發(fā)現(xiàn)對(duì)你最有效的一種活動(dòng)。