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class="y_ju"></div> <div id="8hh5rq1ip" class="con_article con_main" id="contentText"> <p> 　　編者按：生活中做任何事情，講究專注，才能提高效率。今天我們就來聊聊這“專注”這個老套的話題。</p><p> 　　關(guān)于專注，是一個很老套的話題，以致于讓我不知道如何開篇。關(guān)于專注的書，關(guān)于專注的事，實在太多。</p><p> 　　最近的里約奧運會，其實許多老去的運動員，許多時代的結(jié)束，都是「專注」這兩個最淋漓盡致最生動寫實的體現(xiàn)和代表。林李之后再無林李。33歲的超級丹已經(jīng)連續(xù)12年4次征戰(zhàn)奧運會，當(dāng)母親為林丹的比賽失誤而發(fā)出陣陣惋惜時，我更多的是看到這名運動員所關(guān)注的已不再是冠亞季軍的頭銜和榮譽，而是即使拖著極為疲憊的身軀，也能堅持到最后并發(fā)揮出極高的水平，打出讓觀眾和解說員為之激動的好球。</p><p> 　　前面所提及的運動員賽場上和賽場下的十年如一日的堅持，是「專注」的其中一種詮釋。而今天想說的專注，是我們?nèi)粘９ぷ髦卸嗳蝿?wù)處理過程如何做到「專注」，目的是為了提升效率，增強記憶，強化事務(wù)之間的關(guān)聯(lián)性。為什么要說這個呢?最近看完《番茄工作法》，因此決定在此做一些分享。</p><p> 　　想必每一個人都經(jīng)歷過「快樂時光總是過得特別快」或者「抬頭一看時鐘，一個上午又過去了」，這是因為在這段時間里，我們的注意力都被集中在一件或很多件事情上，并持續(xù)不斷。同樣也會有人發(fā)出這樣的感嘆「感覺什么都沒做就過了大半天了」。這就是一個問題。當(dāng)我們覺得時間過得特別快，感覺自己特別專注于做某件或某些事情的時候，就會認為自己很專注，很高效，其實這是一個誤區(qū)。這并不是真正意義的專注，這不過是被大量的任務(wù)積壓，造成忙碌而高效的假象。</p><p> 　　實際生活和工作中不像體育運動員一樣只需專注于一件事情上?，F(xiàn)代人幾乎每分每秒都在進行多任務(wù)并行處理的狀態(tài)，這種現(xiàn)象是一個危險的信號，所反映出來的是實際任務(wù)完成的效率低下和工作時間不知為何地被動延長。我們都知道并且理解「心動不如行動」的重要性，也就是說不要拖不要等，馬上執(zhí)行。但是因為過于片面地理解所謂的執(zhí)行力，造成了有事就要馬上處理的誤區(qū)。</p><p> 　　實際工作中，可能每個一段時間，不定長度的時間間隔，就會有新的事情要處理，對于每個人來說，事情基本都是重要而緊急的，這時的你到底是繼續(xù)完成現(xiàn)有的工作呢，還是馬上去承接新的工作?很多人選擇后者，然后就會出現(xiàn)忙了半天不知道完成了什么，甚至做了很多事情卻每件事都沒做好的尷尬情況。最后，形成了惡性循環(huán)，并引發(fā)焦慮甚至抵觸情緒。那應(yīng)該怎么辦?</p><p> 　　關(guān)于重要緊急的「四象限法則」很多人都知道，但是這個法則并不能讓一個有著一大堆這四類型事情以及各種突發(fā)事情的人，去有效安排工作順序并高效完成任務(wù)。因為過多的事情導(dǎo)致精力被分散，總是被打斷便難以做到專注于某件事情。而那些幾下子就能完成的事情，通常沒有什么含金量。接下來，我將跟你分享一下「番茄工作法」，這些方法也許能幫到你。</p><p> 　　番茄工作法</p><p> 　　關(guān)于「番茄工作法」，之所以叫提到番茄，其實是指「番茄鐘」。鮮艷的紅色外觀最能吸引人的注意力，也能起到一個提醒的作用，而鐘的功能便是計時?！阜压ぷ鞣ā沟谋举|(zhì)其實是時間管理，再附帶著精力管理。然而在開始執(zhí)行這個方法前，我們先普及一些生物學(xué)知識，那就是條件反射。</p><p> 　　關(guān)于條件反射，是指在一定條件下，外界刺激與有機體反應(yīng)之間建立起來的暫時神經(jīng)聯(lián)系，這是可以通過后天練習(xí)形成的。我們在開始進入專注前，就要有一個特定的動作來告訴大腦：“現(xiàn)在，我要進入工作狀態(tài)了”。這個動作就像籃球運動員在罰球前用手擦鞋之類的動作。我們可以把「扭動番茄鐘」這個做法，視為觸發(fā)我們進入工作狀態(tài)的條件反射的條件。你也可以選擇其他動作，但無論是任何動作，都必須要求你把它設(shè)定為觸發(fā)條件并堅持，才能有效形成條件反射。</p><p> 　　簡單工具接下來，你需要準(zhǔn)備一支筆和幾張白紙。其中一張紙是「活動清單」，另一張是「今日待辦」，最后一張紙是「記錄」?！富顒忧鍐巍股习阉心芟氲降氖虑椴环猪樞虿环种匾缘貙懴聛?，時間可以是3天之內(nèi)的，也可以是5天之內(nèi)的，甚至更長，后續(xù)也可以繼續(xù)補充。當(dāng)列完這個表后，你可以著手考慮當(dāng)日你認為你所能并且需要完成的事情，然后按照四象限法則把事情按順序填入「今日代辦」中去。</p><p> 　　設(shè)定與分配在我們開始使用這份「今日待辦」的列表前，我們需要為列表上的每一件事做一個時間分配，也就是我們開始自定義「番茄鐘」的長短。一個「番茄鐘」的長短因人而異，有人認為20分鐘合適，有人認為30分鐘合理。而每一件事所需要的番茄鐘，就需要我們自己來衡量。在這里要說明的一點是，當(dāng)設(shè)定好番茄鐘的時間長度后，就不適宜在短時間內(nèi)(一周內(nèi))進行改動，不然不同的「番茄鐘」并不具備可比性，且無助于后期的改進。</p><p> 　　現(xiàn)在，請為每件事做好「番茄鐘」個數(shù)的分配。任何的標(biāo)記形式都可以。對于需要長期進行的事情，也可以以天為單位計算并分配「番茄鐘」的個數(shù)，然后做好記錄。</p><p> 　　運轉(zhuǎn)與休息現(xiàn)在，你可以扭動番茄鐘，進入工作狀態(tài)，開始「今日待辦」工作清單最頂部的工作了。在這個番茄鐘的期間，需要100%只專注于完成這一件事而不允許進行其他任何事情，包括看看郵件，看看手機甚至喝水等等任何可能影響你專注做事的事情。在這一個番茄鐘的時間里，你做且只能做一件事情。當(dāng)番茄鐘響起的一刻，你就要停下來，是必須停下來。</p><p> 　　為什么番茄鐘響起必須要停下來?首先這是一個規(guī)矩，其次這個規(guī)矩是為了保證你高效運轉(zhuǎn)的大腦得到有效的休息，為下一個番茄鐘做好彈藥儲備。而更重要的是，在這個番茄鐘內(nèi)所吸收的知識或數(shù)據(jù)，都會在得到有效休息之后，明顯地增強記憶和尋找出數(shù)據(jù)等事物之間的關(guān)聯(lián)。相關(guān)的根據(jù)可參考《人類的關(guān)聯(lián)記憶需要時間和睡眠》</p><p> 　　中斷與應(yīng)對而在這個過程中，我們會遇到這兩種情況：</p><p> 　　(1)被打斷但沒什么重要緊急的事情。</p><p> 　　(2)被打斷因為有突發(fā)事件需要馬上處理。</p><p> 　　前面提到番茄鐘鮮艷顏色的外表能夠起到一個提醒的作用，那么如果你的同事或上級看到你的番茄鐘正在運行時，就知道這個時候不應(yīng)該打斷你。而當(dāng)確實需要打斷，就是面臨情況(1)的時候，盡可能迅速回應(yīng)這件事能否推后完成，如果可以，在「今日待辦」下面的空白位置上的「計劃外緊急」把這件事列上，并答復(fù)同事該事件的處理時間。完成以上步驟即可繼續(xù)進入番茄鐘。當(dāng)該事件需要馬上跟進，也就是進入情況(2)時，就需要打斷目前的狀態(tài)，而這個番茄鐘就宣告報廢，屬于無效番茄鐘。</p><p> 　　無論是情況(1)還是情況(2)，都需要你用你認為合適的符號做好標(biāo)記。情況(1)的標(biāo)記表示你被中斷了多少次，情況(2)的標(biāo)記表示你被迫作廢了多少個番茄鐘。通過記錄下上述數(shù)據(jù)，分析中斷的時間段一般是屬于上午還是下午或者某個時間段，為此你需要合理安排你的番茄鐘和休息時間。避免這兩種情況發(fā)生的最好辦法，就是把這種中斷的機會降低。做法就是讓你的同事的你進入番茄鐘狀態(tài)時盡可能不打斷你，其判斷依據(jù)就是番茄鐘本身，而非緊急重要的事情，可以通過留紙條、微信或者郵件的方式知會。以上舉措的目的只有一個，就是讓你保持專注。</p><p> 　　零碎與合并每當(dāng)我們開始工作之前，總有這樣或者那樣的事情，例如泡茶例如準(zhǔn)備文件等等。像前面所提到的「計劃外緊急」的事情也有不少。那這些零碎的事情應(yīng)該怎么處理，如何處理?把這些事情合并在一個到兩個番茄鐘內(nèi)完成即可。零碎的工作技術(shù)含量低，不需要花費什么精力卻要花費一定的必然的時間，因此把這些零碎的事情整合起來，合并處理，就不會讓我們在專注于重要的事情上時還惦記著哪些小事沒有完成。</p><p> 　　調(diào)整與改善當(dāng)一天的工作完成后，你需要把上述數(shù)據(jù)記錄在那張「記錄」的紙上。為什么前面說到「番茄鐘」的長短不應(yīng)隨便調(diào)整，就是為了數(shù)據(jù)有可比性，并基于有效的記錄進行正確的調(diào)整來改善結(jié)果。而這個番茄鐘的長度，我建議你至少堅持一個星期。這里所指的調(diào)整分三個方面。</p><p> 　　(1)拆解。在我們記錄了一定數(shù)據(jù)后就會發(fā)現(xiàn)一個問題，一件事情需要花費很多個番茄鐘但依然未能完成，這是一個不正常的現(xiàn)象。對于這種不正常的現(xiàn)象，你就需要對這件事，或者說這個目標(biāo)進行拆解。把一件事情拆解成多件小事情，把一個目標(biāo)拆解成多個小目標(biāo)，然后再對應(yīng)分配番茄鐘。</p><p> 　　(2)回顧。會出現(xiàn)一種情況，就是當(dāng)我們在完成一件事的時候，番茄鐘還沒有結(jié)束。這個時候你應(yīng)該做的不是提前結(jié)束這個番茄鐘，或者去處理別的事情，又或者是進行休息，這都會打破你此前努力堅持并形成的習(xí)慣。因此，在番茄鐘還結(jié)束之前，你可以對這個番茄鐘內(nèi)所完成的事情進行一個回顧，強化你的記憶，或者重新梳理你的思路，等等。這些做法都能對你后續(xù)的工作以及記憶有很大的幫助。嘀嗒嘀嗒...番茄鐘響起，你就可以結(jié)束回顧了。同樣的，這種提前完成的情況，也需要你在事件旁邊做好記號。</p><p> 　　(3)番茄鐘長短。在我們剛開始使用番茄鐘時，會發(fā)現(xiàn)番茄鐘的時長會設(shè)計得不合理，時而太長，時而太多。這一點，除了需要像(1)所說的合理拆解以外，你一開始所設(shè)定的時間不能過短，也不能過長，我建議是25分鐘。太長太短都不利于番茄工作法的實施并影響實施的效果，因此做好記錄后，你的有效番茄鐘有多少個，你完成一件事會被打斷多少次，你作廢的番茄鐘有多少個，你提前完成一件事的番茄鐘有多少個，根據(jù)以上數(shù)據(jù)，你就要在下一個周期，也就是下一周或下兩周的工作中，增加或者縮短番茄鐘的長度，并重新分配番茄鐘的個數(shù)。</p><p> 　　(4)工作量加減。當(dāng)你分析(3)所說的數(shù)據(jù)時，你還應(yīng)該關(guān)注一個數(shù)據(jù)，那就是每天實際完成的事情的情況?！附袢沾k」中完成的事情，你會用筆把他劃掉，通過每劃掉一件事，你的成就感就會多一份，轉(zhuǎn)而成為你繼續(xù)完成下一件事的最佳動力。但是，當(dāng)安排的事情過多而不合理導(dǎo)致無法完成時，成就感就會變成挫敗感。當(dāng)安排的事情過少時，你就需要浪費時間在「活動清單」上重新提取任務(wù)，但是這樣會打破你的節(jié)奏而無所適從。就像一個忙碌的人突然退休，茫然而不知所措。因此，當(dāng)你對比這些數(shù)據(jù)時，在制定「今日待辦」列表時，需要重新評估工作的分量和自身的能力，并設(shè)計合理的工作量和番茄鐘。</p><p> 　　在完成上述的階段性調(diào)整后，你的工作量和番茄鐘會慢慢變得合理，然后你比以前更加高效，更加專注。</p><p> 　　其他前面一直在說番茄鐘，并不是指非要買個番茄外表的計時器。所以具備倒計時功能的工具例如手機都能成為你的番茄鐘。像廚房用的扭蛋計時器也可以作為番茄鐘。這個形式上無需拘泥，要的只是功能。</p><p> 　　以上是我在閱讀《番茄工作法》之后根據(jù)自己理解、經(jīng)驗和記憶，把番茄工作法的大體架構(gòu)寫了下來?？隙ㄓ胁蛔阒?，但是大方向應(yīng)該是沒有問題的。在實際的工作中，在我沒有了解番茄工作法之前，我一直被諸多雜事困擾。雖然后我本身也追求極致的效率，但是那是依賴強大的硬件設(shè)備和我不知道疲倦的左右手瘋狂的操作，并未能從方法上找到突破口。盡管我也未能像《番茄工作法》里面的指導(dǎo)一樣完全落實，但是我已朝著它所指出的方向前進，并收到了一定的成效。</p><p> 　　「專注」這個詞實在太老套了，它還是個動詞。現(xiàn)在，我更愿意用「浸入」。我不認為它是動詞，我認為它是一種狀態(tài)。</p><p> 　　文章很長，謝謝看完，希望能夠有所收獲。</p><p> 作者：Drifter<br/> 公眾號：迷失的一代</p><p><span>本文為原創(chuàng)文章，版權(quán)歸作者所有，未經(jīng)授權(quán)不得轉(zhuǎn)載!</span></p> </div> <div id="8hh5rq1ip" class="y_ju"></div> <div id="8hh5rq1ip" class="pnum"> <ul id="page_slice"> <div id="8hh5rq1ip" class="clear"></div> </ul> </div> </article> <div id="8hh5rq1ip" class="list_hot ar_related bj_mt20 louti"> <h4 class="title2 title2_te">相關(guān)文章</h4> <ul class="bj_mt20"> <li id="8hh5rq1ip" class="lb_3 chao"> <time>11-16</time> <a 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