- ahead 领先
- backwards 落后
- in terms of 就…而言
It’s like the more we move ahead with technology the more we move backwards in terms of creativity.
- Generation 一代人
Generations ago people used to go to libraries and search through books to look for the right answer but then our generation was introduced to the world of the internet.
- bizarre 古怪的
- hundreds of 成百上千的
- right 就在
It was a bizarre thought for the earlier generation — that we could now type the answer and have hundreds of sources right in front of us. But what now?
- scout 筛查
The upcoming generation (and even us) do not even have to scout through sources.
- in seconds 很快的
- lecture 讲座
- bullet points 项目符号
Homework gets done in seconds, we do not have to sit through a 1-hour lecture because there is software that can summarise a 1-hour lecture into bullet points. Have we really stopped using our brains?
- span 跨度
2-sec attention span
- 最近的
Have you checked your screen time lately?
- thrives 繁荣的
- intervals 间隔
- has a quick conclusion 快点结束
Because it thrives on the short attention span people have nowadays. We used to have 3 hours of movies spanning across 2 intervals and now we have short 1 hour 18 min movie because everyone has a quick conclusion.
- ping 手机铃声
- endless scroll 不同的刷短视频
- theft 小偷
- fragments 碎片
- potential 潜力
- essence 精髓
- reclaiming 再生
Every ping, every notification, every endless scroll is a tiny theft — stealing fragments of your potential, your creativity, your very essence. But what if I told you that reclaiming your focus isn’t about fighting harder, but about understanding deeper?
- Neuro 神经
The Neuroscience of Attention
- tend to 转变为
- rust 生锈
- constantly 持续的
- adapting 适应
If left unfocused for a long amount of time they tend to rust. Brains are beautifully complex systems constantly adapting to an environment that’s changing faster than ever before.
- profound 深刻的
- forcefully 有说服力的
- flexed 弯曲
- soft 软
- ecosystem 生态系统
- nurture 养育
Neuroscientists have discovered something profound: focus isn’t a muscle to be forcefully flexed, but a soft ecosystem to be nurtured.
- due to 因为
- interruptions 干扰
47%: Productivity lost due to constant digital interruptions
- uncover 发现
- fascinating 迷人的
- neural 神经
- mechanism 机制
Neuroscientists have uncovered a fascinating neural mechanism that offers hope: the Default Mode Network (DMN).
- narrative 陈述了
- berate 严厉谴责
- wandering 闲逛
- reveal 揭露
- occasional 补偿的
- essential 重要的
Contrary to traditional productivity narratives that berate mental wandering, the DMN reveals that occasional daydreaming isn’t just normal — it’s essential.
- unproductive 徒劳的
Earlier when one would feel unproductive the only suggestions we got were “Work harder, make lists, go to gym etc”
- plug 沉浸于
I even found it better to plug in some music and sing karaoke, or just go for a short walk.
- apparent 明显的
- region 地区
- facilitate 便利的
Dr. Marcus Raichle, a neurologist, discovered that the DMN activates during periods of apparent mental rest, connecting brain regions and facilitating creative problem-solving.
- drift漂流
- engaging in 从事于
- sophisticate 老练的
- integration 融合
- innovation 创新
When we allow our minds to drift, we’re not being unproductive; we’re engaging in a sophisticated cognitive process of integration and innovation. So here are:
- scientifically-back 有科学依据的
- strategy 战略
- resurrect 复活
7 Scientifically-Backed Strategies to Resurrect Your Focus
- reconstruction 重建
1. Meditation as Mental Reconstruction
- groundbreaking 开创性地
- revealed 表明
- consistent 一贯地
- responsible 负责的
- self-regulatoin 自律
A groundbreaking study from Harvard Medical School revealed that just 8 weeks of consistent meditation can physically restructure brain regions responsible for self-regulation and focus.
- platform 平台
- consistent 密度
You can even use online platforms like Headspace and focus on breath-centred practices. The main idea is to be consistent
- density 密度
- prefrontal 前额
- cortex 皮层
- in terms 就…而言
- function 功能
- regulation 控制
Meditation increases grey matter density in the prefrontal cortex which in terms enhances brain functions and emotional regulation.
- fertillzer 肥料
- landmark 地标
- proceeding 进行
- academy 学术的
- demonstrate 证明
- hippocampus 海马体
- capabilities 能力
Exercise isn’t just physical — it’s like a fertilizer for your brain. A landmark study in the Proceedings of the National Academy of Sciences demonstrated that exercise increases hippocampus volume, directly improving memory and learning capabilities.
- shut down 停止
- critical 批判
- maintenance 维持
The brain doesn’t shut down during sleep — it performs critical maintenance.
- protein 蛋白质
- consolidate 使…巩固
During deep sleep, your brain clears toxic proteins, consolidates memories, and rebalances neurotransmitter systems.
- ton 吨
a lot of people who either have academic or jobs or just a ton of work to do
- proper 正确的
Proper sleep can improve cognitive performance and enhance focus and decision-making abilities.
- detox 排毒
4. Digital Detox
- stimulation 刺激
- disrupt 干扰
- brief 短暂
- task 任务
Constant digital stimulation disrupts your attention and increases stress. A University of California study found that even brief digital interruptions can increase error rates by 27% in cognitive tasks performed by you.
- restrict 限制
- consume 消耗
But I agree, in a world where most of our jobs and tasks require us to have a digital device it can be difficult to restrict the content we consume. So here is what I do
- urgent 要紧的
- refrain 避免
– When I sit for my work, I do not keep my phone near me. I still get to know about calls and any urgent texts but I refrain from having my phone near me
- intentional 意图的
- urge 急迫
- doom scroll 不同的滚动浏览消息
– Practice intentional disconnection. I realised I was consuming way too much content when even while watching a movie I would get the urge to doom scroll.
- diet 饮食
- plasticity 可塑性
Your diet directly influences neurotransmitter production and brain plasticity. For example, after eating a heavy heavy meal you would get the urge to sleep. What you eat heavily reflects your brain functions.
- salmon 鲑鱼
- walnut 核桃
- 富含抗氧化剂
- berries 浆果
Fill your diet with Omega-3-rich foods (salmon, walnuts) and antioxidant-dense berries.
- hydration 水合作用
While you might have already heard it a million times hydration is important drink at least a minimum of 8 glasses daily.
- tab 计数
If you’re like me and you forget to keep a tab — just have a big bottle that measures 1L and make sure to finish that bottle of water daily.
- pomodoro 番茄 to do
- technique 机制
6. The Pomodoro Technique
- operate 运作
- bursts 爆发
- recovery 修复
Our brains operate best in focused bursts followed by recovery periods. It’s like instead of forcing yourself to work, you work till your brain allows you to work, and then take a break so that your brain can breathe.
- session 周期
- thrice 三次
- intense 高强度的
- work up 筋疲力尽的
First, have a work session — and I do not mean a small sent 5 emails and checking the phone thrice work session but an intense work session where you get a lot of work done. After you feel tired — take a break so that you do not feel worked up.
- fatigue 疲乏
This method increases work efficiency and reduces mental fatigue.
- prominent 著名的
- seemingly 似乎
- idle 理想
- critical 重要的
Dr. Mary Helen Immordino-Yang, a prominent neuroscientist, discovered that during seemingly “idle” moments, our brains are actually performing critical neural maintenance. This is when:
- consolidate 融合
·Memories get consolidated
- boredom break 放空
Discoveries found that individuals who regularly give in to “boredom breaks” reported a 42% increase in problem-solving and 35% improvement in strategic thinking
- progress 进步
- intentional 意图
- reclamation 回收
- fundamental 基础
Focus isn’t about perfection. It’s about progress. Each small, intentional step is a reclamation of your most fundamental human potential.
- optimize 优化
- gently 不强硬的
Your mind is not a machine to be optimized, but a living, breathing ecosystem waiting to be understood, respected, and gently guided.
一息不存，道将来契 