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cover of episode Improving Focus and Fixing Your Attention Span

Improving Focus and Fixing Your Attention Span

2025/3/3
logo of podcast Being Well with Forrest Hanson and Dr. Rick Hanson

Being Well with Forrest Hanson and Dr. Rick Hanson
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Dr. Rick Hansen
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Forrest Hansen
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Dr. Rick Hansen: 我认为提升专注力关键在于掌控注意力，有意识地将注意力集中在对自身有益的事情上，并远离那些有害的干扰。这需要我们学会调节注意力，将其集中在对我们有益的事情上，并远离那些对我们有害的事物。 此外，专注力还包含两种能力：一种是整体的专注，一种是对特定事物的持续专注。后者需要提升抗压能力，也就是我们所说的‘痛苦承受力’，以及延迟满足感。我们需要能够忍受不舒适感，并能够延迟满足感，才能在面对挑战和延迟奖励时保持专注。 在冥想方面，冥想并非仅仅是控制思绪，而是要接纳思绪，保持当下觉知。冥想是一种训练，通过训练，我们可以逐渐将注意力放在那些让我们感到愉悦的事物上，从而改变自身的状态。我们可以选择感恩、幸福感或慈爱等作为冥想的对象，这样更容易保持专注，并从中获得益处。 最后，在人际关系中，保持专注需要我们提升与他人共处的能力。这需要我们能够接纳他人，并与他人产生共鸣。同时，我们也要保持自身的独立性，避免被他人轻易地夺走注意力。 Forrest Hansen: 提升专注力不仅仅是去除干扰，更重要的是提升我们应对非理想环境的能力，以便在各种情况下都能保持专注。影响我们专注力的因素主要有三类：任务本身的难度、对任务的兴趣缺失以及任务引发的不良情绪和想法。 提升专注力的三个目标是：提升专注动机、提升抗压能力（扩大舒适区）和保持身心健康。提升专注动机指的是强调那些我们应该做的事情所带来的奖励。提升抗压能力则意味着扩大我们的舒适区，这需要我们能够接纳一些不舒适感，例如无聊感。 在冥想方面，冥想可以帮助我们训练注意力，并逐渐将注意力放在那些让我们感到愉悦的事物上。我们可以通过一些练习来提升我们的专注力，例如盯着墙上的一个点，逐渐延长专注的时间。 最后，在人际关系中，保持专注需要我们能够接纳他人，并与他人产生共鸣。同时，我们也要保持自身的独立性，避免被他人轻易地夺走注意力。我们需要学会识别和处理那些阻碍我们专注的负面情绪和想法，并找到那些能够让我们保持专注的奖励。

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Dr. Rick and Forrest explore how we can improve focus and fix our attention spans in a world that is constantly trying to distract us. They discuss common reasons it’s hard to focus and three key interventions that can help most people. Rick teaches approaches from mindfulness practice, and Forrest explains how we can improve focus motivation and distress tolerance. Topics include ADHD, the role of dopamine, expanding the “Goldilocks Zone,” the practice of doing hard things, and how we can become less reliant on willpower.

You can watch this episode on YouTube).

Key Topics:

0:00: Introduction

5:25: Three key areas where we seek focus

9:10: Self-belief and inner turmoil

14:10: Three factors for sustaining focus

20:50: The goldilocks zone, physical health, and emotional preoccupation

24:40: Difficulties with meditation and mindfulness

32:40: Willpower vs. motivation

40:20: Quieting the mind

41:25: Decreasing the reward value of our distractions

48:35: Being present with others

54:05: ‘Going wide’, self-compassion, and other tactics for completing tasks

1:02:10: Choice and rumination

1:06:15: Recap

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