小葵花媽媽課堂開課啦！孩子走神老不好怎么辦？（打一頓就好啦?。┌⒁蹋〉鹊?！放下手中的雞毛撣子！我們有話慢慢說~小編在這里整理了一些建議，幫助你克服走神這個臭毛病，延長你的注意力持續(xù)時間。

Make a List
制定計劃

We often have trouble paying attention to one thing because our brain wants to drift off to think about something else. When you’re supposed to be writing your?history paper, for example, your brain may want to start worrying about a math test that’s coming up.You should get into the habit of?making a daily task list. Then prioritize your list, in the order that you prefer. By writing down all the things you need to do, you gain a sense of control of your day.
我們常常很難專注于一件事，因為我們的大腦會神游到另一件事上。比如，有時你要寫歷史課論文而你的大腦會開始擔(dān)心臨近的數(shù)學(xué)考試。你應(yīng)該養(yǎng)成制定每日計劃的習(xí)慣，然后再按照你喜歡的順序排出先后。通過寫下你該完成的所有事情，你會獲得一種能自我控制的感覺。

Meditate
冥想

If you think about it, meditation might seem like the opposite of paying attention. One objective of meditation is to clear the mind, but another element of meditation is inward peace. This means that the act of meditating is actually the act of training the brain to avoid distractions. And remember, you don't have to become an expert or obsessive meditator. Just take some time every day to go through a brief meditation exercise.
細(xì)細(xì)一想，冥想似乎與集中注意力背道而馳。冥想的一個目的是使大腦思維清晰，另一個目的則是達(dá)到內(nèi)在的平靜。這就意味著冥想事實(shí)上可以鍛煉大腦集中注意力。但要記住，你不必成為一個冥想專家，也不度癡迷于冥想。只需要每天花上一點(diǎn)時間進(jìn)行一個簡單的冥想練習(xí)。

Sleep More
睡眠充足

Studies show that people who sleep fewer than eight hours a night for a prolonged period of time have slower response systems and more difficulty recalling information. In fact, even minor restrictions in your sleep patterns can affect your academic performance in a bad way.
研究表明長期處于睡眠時間少于8小時的人反應(yīng)較遲鈍，記憶力也會受損。實(shí)際上，即使是少睡一點(diǎn)點(diǎn)也能給你的學(xué)術(shù)表現(xiàn)帶來負(fù)面影響。

Eat Healthier Foods
健康飲食

Foods that are high in fat and sugar might give you a temporary burst of energy, but that energy is soon followed by a crash. Once your body burns up the rush of nutrient-deprived, over-processed foods, you will start to feel groggy and lethargic.
高脂高糖的食物可能可以暫時讓你補(bǔ)充大量能量，但是這些能量會很快被消耗完。一旦你的身體消化了這些沒營養(yǎng)的過度加工食物，你就會昏昏欲睡。

Reduce Screen Time
減少“屏幕時間”

Scientists are just beginning to study the relationship between attention spans and screen times, but one thing is certain: many researchers and education specialists advise parents to limit screen time while they gain a fuller understanding of the effects of bright lights and electronic screens.
盡管科學(xué)家才開始初步研究注意力持續(xù)時間與面對屏幕時間的關(guān)系，但是有一點(diǎn)可以確定：許多研究者和教育專家在他們更清晰地知道強(qiáng)光與電子屏幕所產(chǎn)生的影響后都建議家長控制孩子接觸電子屏幕的時間。

Join a Team
加入團(tuán)體活動

At least one study has shown that concentration and academic skills improve for students who participate in team sports. It could be that being active is helpful in the same way that meditation works. Participating in a sport trains your brain to concentrate on specific tasks, and shut out thoughts that interfere with your performance.
有不止一項研究顯示參與體育活動的學(xué)生在注意力和學(xué)業(yè)技能上都有進(jìn)步。很可能保持活躍與冥想起著同樣有益的作用。參加體育活動可以鍛煉你的大腦，使其專注于某項活動，并屏蔽掉會影響你表現(xiàn)的想法。

Just Be Active
保持活躍

There are also studies that show any amount of physical activity can improve concentration. Simply walking for twenty minutes before reading a book may boost your ability to pay attention longer. This may be a result of relaxing your brain in preparation for the task at hand.
也有研究表明肢體上的任何活動都會改善你的注意力。僅僅是閱讀前步行20分鐘也有可能讓你的注意力集中更長時間。這個結(jié)果可能是因為大腦得到放松能為手邊的任務(wù)做準(zhǔn)備。

Practice Paying Attention
練習(xí)保持注意力

With practice, you can teach your mind a little discipline. One thing you should try to determine is what is really distracting you. Pick a passage to read that you normally would not read (unless forced). It could be anything from a political report or an instruction manual. Start the stopwatch and begin reading. Try to concentrate, but stop yourself as soon as you feel your mind beginning to wander.Write down what it was that distracted you. Do this five times and analyze the results. Do you see a pattern??
通過練習(xí)，你可能讓你的頭腦學(xué)會“紀(jì)律”。你應(yīng)該判斷出到底是什么使你分神。找一篇你平常只有被強(qiáng)迫時才會看的文章，可以是政治報告、指導(dǎo)手冊或者任何東西。按下秒表，開始閱讀。試著集中注意力，一旦感到自己開始神游，立刻停止閱讀，寫下到底是什么使你分神。這樣反復(fù)5次并分析結(jié)果。你是不是已經(jīng)看出什么端倪了？

聲明：本雙語文章的中文翻譯系滬江英語原創(chuàng)內(nèi)容，轉(zhuǎn)載請注明出處。中文翻譯僅代表譯者個人觀點(diǎn)，僅供參考。如有不妥之處，歡迎指正。