Four steps to cultivate concentration have become "unswerving people" people

Why is the more busy with work, the more I want to play with my mobile phone?

Why do you want to stop?

Why is there a whole day in the "Waterfall Stream" without an end?

Every second a second is useless, your "concentration" is plundered for an inch.

The long article has become a small paragraph. The short video replaces the long video. The information wall that needs to be turned on the pages becomes an endless waterfall flow. The built -in small games are endless. Your wallet, by the way, stretch your precious 3 time- "Buy everything, try it for a game."

People have limited time to carry limited concentration, and limited concentration can only accept limited information. This is the so -called "traffic" of the Internet world.

"Flow of traffic" is essentially a "concentration" battle between Internet products and users. People with strong self -control can control their time, and those with weak self -control will be deprived of this right -their concentration is all crushed and turned into "traffic".

From the data point of view, this war is fully disadvantaged.

According to the data of the "Eighteenth National National Reading Survey" in 2021, in 2020, Chinese adults have a daily contact period of 100.75 minutes. Considering that many people do not have smart phones at all, the actual data should be even more shocking.

The main force used by mobile phones to use the mobile phone for 8.33 hours per day after 95, and 6.77 hours before 95. Both are far more than 100 minutes. From the data point of view, mobile phones occupy nearly one -half of the sober time of people.

After realizing this, the author of "Addiction", Neil Err, brought his new book "Uncomfortable". This time he stood on the user's side to help users re -establish their own concentration.

He has spent a lot of time studying the addiction mechanism of the brain, creating a novel and practical "addiction model", and the church product manager creates a product that makes users want to stop.

A few years later, he was surprised that he was also involved in the vortex of the various products, and was almost controlled by the "addiction model" he created, so he created "Unrequited".

He creative in the book proposes the "Four -step Methods of Focus on Management", which helps everyone to find their own concentration and let time and attention go where they should go.

Dominate internal tactile cause

Time management is actually pain management.

We thought we were seeking happiness in the endless waterfall flow, and in fact we just wanted to relieve ourselves from pain.

Do not solve the discomfort that makes people evacuate, we will continue to be disturbed by this or that. Only by understanding the pain of our heart can we control ourselves, make ourselves less painful, and find a better way to deal with it.

Therefore, management time is the pain that you desire to escape, and time management is pain management.

Determine the time planning

It is not important to take time to do. It is important to do what the original plan should be done.

After solving the internal discomfort, we should transfer attention to valuable things. Itself, interpersonal relationships, and work are three important areas of life. The time to stay is to better operate these three fields and better plan their lives.

The time planning of these three fields also reflects our ability to manage time.

1. Take care of yourself

Taking care of yourself is the core of three areas of life, because physical and mental health is the capital of other two areas. If you do not take care of yourself, interpersonal relationships will be affected. The physical and mental health is not guaranteed, and the best state is not reached at work.

2. Handle interpersonal relationship

It should spend more time with the people we love and the person we are valued.

3. Arrange work

Formulate a detailed schedule, what time to do, this will help build a good working relationship.

Solving external causes

We cannot do a good job of time planning, most of which are due to external touch.

Such as sudden telephone, mail, information, etc. Perhaps urgent, maybe it can be delayed, but they have attracted the current attention and leading to our efficiency decline.

Researchers have found that when people are interrupted at work, they often need to speed up the progress of work to make up for the waste of waste, but the cost will increase and easily frustration.

Fortunately, not all external trigger factors can lead to dispersion. There are many ways to transform external trigger factors into advantages.

First of all, it should be clear whether the external touch is beneficial or unfavorable.

You can ask yourself: Is this external trigger factors serving me, or is I serving it?

Based on this, the true meaning of the trigger factor can be determined: they are tools. If this trigger factor can help us complete the plan, it will help us maintain concentration. If we let us distract, we will not serve us.

There are many ways to solve external causes, such as:

Tell others that they don't want to be disturbed: defend the time of concentration. If you don't want to be disturbed, you need to show it clearly. Use a card or other clear prompts to let others know that you don't want to be disturbed.

Appropriate postponed email reply: Let things "fly" like a bullet for a while, you will be surprised to find that many things become irrelevant. Letting the other party wait for the other party is a chance to give each other and let them think of the problem.

Reduce group chat: Set special group chat time in the day. When discussing sensitive topics, it is best to avoid group chat. Group chat should be those short and fast topics. An important topic requires special arrangements to arrange time, concentrate on discussing, and not to talk to the chat. Manage mobile applications: It is recommended to divide the applications on the mobile phone into 3 categories: "main tools", "wish list" and "slot machine". The "main tool" category can help to achieve important scenes in daily life, such as taxi software, map software, etc. The "Wish List" category can be used to do what you want to do, such as exercise, reading, podcasts, etc. The third type of "Slot Machine" application is the applications that will lose you, such as games, video streaming software, etc. once you open it. Re -organize the main interface of the mobile phone and try to retain only the two types of applications: "main tools" and "wish list".

Sign a concentration agreement

After we have learned to dominate internal touch, clear time planning, and solve external causes, the last step is to prevent ourselves from being distracted.

To do this, we must learn a powerful technique called "pre -commitment". The intention is to sign an agreement with ourselves in advance to change our choice of the future and restrain our impulse.

We can use three pre -promises to resist the distraction:

1. Effective agreement: By increasing the difficulty of realizing unnecessary behavior, to prevent distraction.

For example, put your mobile phone in the living room before going to bed, so that when you want to use it, you must walk out of the bedroom, which will increase the difficulty of using your mobile phone, thereby reducing the possibility of using your mobile phone.

2. Cost agreement: By causing losses to offset the pleasure brought by the reward.

For example, it is stipulated that "if you work less once, you will transfer a hundred dollars to your friends." In order to avoid losses, many people will insist on exercising.

3. Identity Agreement: Modern psychology proves that our perception of ourselves can change our behavior. By remained consistent with our identity, we made behavior choices based on our own position.

Adhering to yourself as a "master of time management", you can really control the management power of time instead of the mercy of others.

Doing good time management and cultivation of concentration is a new way for modern people to fight fragmented time and create their own value. In the workplace, in parenting scenarios, and in the sexual intercourse, concentration is an eternal topic. These, Neil also involved in "Unrequited", hoping that this book can help everyone in these topics.

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