The key to cultivating focus has two parts:external and internal.External means changing your environment to make focus easier and more productive.Internal means changing your habits, behavior and thought patterns to increase focus.
培养专注力的关键包括两部分：外在因素和内在因素。外在因素指改变所处的环境，使专注更容易、更有效率；内在因素指改变习惯、行为和思考模式，从而增强专注力。
You can improve your ability to focus by tackling any one of these parts separately.But for the biggest gains, you should look at all of them simultaneously. You may even want to consider a “Month of Focus” where you go through and try to optimize each of these so you can focus better than before.
你可以通过分别改变内、外部因素提高专注力，但为了取得最大进步，你应该同时关注这两方面。甚至可以考虑在一个“专注月”中，逐一优化每一个内、外部因素，从而使自己比以前更专注。
Emotions play an important role in focus, perhaps a bigger one than is commonly suspected.One mistake to make is to get overly discouraged when you’re distracted, tired or otherwise can’t focus.The road to improvement has many dips and bumps, so it’s important to not let short term failures cloud your overall drive to improve.
情绪在专注中起到重要作用，甚至比一般认为的还要重要。常犯的一个错误是在发现自己分心、疲惫或其他原因无法集中注意力时感到过分沮丧。改善专注力的路不是一马平川的，因此重要的是不让暂时的失败给你的整体动力蒙上阴影。
In this guude, I’m going to cover seven different angels you can approach the problem of focus, along with a systematic guide for improving each of them:
在这篇指南中，我将涵盖解决专注力问题的七个不同角度，同时附有在每一个方面获得提高的详细指导：
External Improvements:
1. Eliminating distractions.
2. Negotiating boundaries.
3. Optimize your schedule.
Internal Improvements:
1. Progressive training.
2. Warm up rituals.
3. Overcoming impulses.
4. Optimizing intensity.
外部改进：
1. 消除分心的事物
2. 协商边界
3. 优化日程
内部提高
1. 渐进式训练
2. 热身仪式
3. 克服冲动
4. 优化强度
Even if you’ve tried one or two of these before,I suggest applying the full range.Every situation is unique, so for some people there problem might be porous boundaries causing unending distractions, for another it’s managing internal impulses that makes focus so much harder.
即使此前你已经尝试过以上的一种或两种改进方法。我建议你把所有的方法都试一试。每个人的情况不同，对一些人来说，问题可能在于没有严格的边界，导致不停地被其他事情分心；对另一些人来说，可能是内部冲动的管理不善导致难以集中注意力。