你嘅大腦已經被手機綁架？《極度專注力》教你用「旁觀者視角」奪回人生控制權！

在公司，電腦桌面角落經常亮起的通知、三不五時響起的電話、主管臨時交辦的任務與同事的喧鬧，你真正「專注」的時間有多少？
下班後，來自家人的期待與要求、通訊軟體與社群媒體的通知、沒追完的劇和對未來的煩惱盤據心中，你真正「休息」的時間有多少？
時間太少、待辦事項太多，周遭環境又有很多干擾
結果我們變得愈來愈忙，什麼事都做不好，
該如何解決這個忙碌現代人的夢魘？

生產力專家克里斯‧貝利發覺，關鍵在於，外在環境與內在思緒的干擾，都在爭奪我們最有限的資源：注意力。所以，管理好注意力，就是找回工作與生活節奏的關鍵。而最新的神經科學研究顯示，配合生理與大腦運作，可以開啟兩種最強的注意力模式：極度專注力模式，最有效率地完成工作；分散注意力模式，以新穎的方式發揮創意。

現在，你可以這樣做：

● 極度專注力模式
✓分類任務，提前避開干擾因素
✓進行重要工作前先補充咖啡因
✓設定一段關閉網路的時間
✓安裝阻擋軟體運行的應用程式
✓選擇熟悉、旋律簡單的背景音樂

● 分散注意力模式
✓至少每90分鐘休息一次
✓邊執行簡單任務，邊記下腦中思緒
✓做重要決策之前，先等一下
✓沉浸在可以碰到新的人、事、物的環境
✓買便宜的鬧鐘，不要用手機鬧鐘

有效掌控注意力，就能提高生產力，變得更有創意，人生更有意義。
產品目錄
第0章 無所不在的注意力
第0.5章 專注閱讀本書的七種技巧

第一部 極度專注力
第1章 關閉慣性模式
第2章 注意力是有限的資源
第3章 極度專注力模式的威力
第4章 抑制干擾
第5章 養成極度專注力的習慣

第二部 分散注意力
第6章 大腦的隱藏創意模式
第7章 恢復注意力
第8章 串連資訊點
第9章 蒐集資訊點
第10章 善加管理注意力

謝辭
注釋
作者介紹
克里斯‧貝利　Chris Bailey

做過為期一年的生產力計畫，在那一年內密集研究注意力；也曾為了找出提高生產力的方法，親身做過數十種實驗。目前為止，他為這個主題寫過數百篇文章，獲得《紐約時報》、《赫芬頓郵報》、《紐約雜誌》、《哈佛商業評論》、TED、《快公司》、《生活駭客》（Lifehacker）知識網站等諸多媒體的報導，著有《最有生產力的一年》（The Productivity Project），現居加拿大安大略省京士頓市。

網站：alifeofproductivity.com

電子郵件：chris@alifeofproductivity.com

推特帳號：@Chris_Bailey／@ALOProductivity



貝利亦接受合適的演講及研討會邀約。詳情請見：alifeofproductivity.com/speaking

洪慧芳

台灣大學國際企業學系畢業，美國伊利諾大學香檳分校MBA。曾任職於Siemens Telecom及Citibank，目前為專職譯者，從事書籍、雜誌、電腦與遊戲軟體的翻譯工作。譯作包括《挺身而進》、《恆毅力》、《自創思維》、《別自個兒用餐》、《別再開會開到死》等近八十部。

各界推薦
「貝利的新書是管理注意力的有趣指南，他描述一套可以幫我們同時兼顧注意力及創意的方法。這本書不僅暢談理論，也是充滿務實訣竅的完美錦囊，我迫不及待想親自試試看。」
──李開復，Google前全球總裁，現任創新工場董事長暨執行長

「本書充分揭露管理那微妙又無處不在的注意力所涉及的現實、障礙以及最佳做法。每個人都可以改善專注的方式、時間和目標。這本精彩好書令人大開眼界，有充分的研究根據。書中探索影響我們注意力的因素，以及如何善用這些資訊提高生活的滿意度。貝利！做得好！」
──大衛‧艾倫（David Allen），《搞定！》（Getting Things Done）作者

「生產力的提升與時間管理無關，而是在於管理注意力。關於這點，我本來想告訴你更多，但突然想不起來。幸好，這本引人入勝的書正好可以幫上忙。貝利為提高注意力提出切實可行、以資料為本的見解，也找到合適的時機讓你可以好好休息。」
──亞當‧格蘭特（Adam Grant），《反叛，改變世界的力量》（Original）、《給予》（Give and Take）、《擁抱B選項》（Option B）作者

「追求生活的根本，需要兩種注意力模式：名詞的「注意力」（固定的目標）和動詞的「專注」（持續串連資訊點的流程）。貝利的最新著作巧妙以文字和圖像說明這兩種模式，我很喜歡這本書。」
──葛瑞格‧麥基昂（Greg McKeown），《少，但是更好》（Essentialism）作者

「最好的生產力計畫需要通盤的策略，而不僅是技巧或訣竅而已。本書提供你大量的策略，閱讀本書時，準備好做你最重要的工作吧！」
──克里斯‧古利博（Chris Guillebeau），《3000元開始的自主人生》（The $100 Startup）、《不服從的創新》（The Art of Non-Conformity）、《追尋吧！過你夢想的人生》（The Happiness of Pursuit）作者

「注意力無疑是你最寶貴的資產。生活中一切經歷都來自你的用心體會。這本書將教你如何運用這項工具，鍛鍊這項技能，並善加利用，甚至樂在其中。注意貝利，這本書絕對值得你好好關注。」
──彼得‧布雷格曼（Peter Bregman），《關鍵18分鐘》（18 Minutes）作者

「我是在手機上閱讀這本書……但這本書實在太吸引人，我完全沒停下來查看電子郵件！非常推薦給想在這個令人分心的世界裡完成更多重要事情的人。」
──蘿拉‧范德康（Laura Vanderkam），《這一天過得很充實》（What the Most Successful People Do Before Breakfast）和《168小時》（168 Hours）作者

「讓我猜一下，你跟我一樣，沒時間讀這本書或任何一本書！現在誰還有時間看書呢？太好了！那表示你有病，手上拿的這本書正是最佳解方。」
──尼爾‧帕斯瑞查（Neil Pasricha），《美好事物》（The Book of Awesome）和《快樂是可以練習的》（The Happiness Equation）作者

「這本書實用、流暢，正好派上用場。為了幫我們在現代世界中追求事業成就與養育積極向上的孩子，貝利探索當今的一大熱門議題。你關注的事物會變成你的生活寫照。這本書提供一套務實的方法，教我們如何運用注意力打造合宜的現實生活。想要締造更大的成就和快樂，需要從關注大腦的注意力開始。」
──尚恩‧艾科爾（Shawn Achor），《哈佛最受歡迎的快樂工作學》（The Happiness Advantage）和《共好與同贏》（Big Potential）作者

「在時間太少、待辦事項太多的世界裡，這本書有如救命寶典。多虧貝利及時寫出這本開創性的新書，這些年來我第一次覺得能夠專注在最重要、最有意義的事情上。如果你想尋找抒壓的萬靈丹，同時兼顧工作效率及幸福感，快讀這本書吧！」
──詹姆士‧辛勤（James Citrin），《職涯腳本》（The Career Playbook）作者

「在繁忙的世界裡保持高度專注力，是每位專業人士都需要的技能。貝利在這本最新力作中教你如何熟練這種技巧。他運用各種最新的科學，提供你務實巧妙的架構，幫你改變工作方式。」
──凡妮莎‧范‧愛德華茲（Vanessa Van Edwards），《和任何人都能愉快相處的科學》（Captivate）的作者

「注意力可能是21世紀最重要的資產。這本書以數十年的科學理論搭配實務應用，教我們管理與加倍提升注意力的最好方法。」
──大衛‧博柯斯（David Burkus），《別用你知道的方式管員工》（Under New Management）作者

Transcript

SPEAKER_00 0:42

Hao yong tek sang. Come come a gonibunsu gio gek do junju like. Come to letai hot lace bo ye cohole. Changing to se go m tong suit them like you do a guan you san chan like get. Come tang in the saboon suag san chan like the Coming Gobunsu a miner or yiing changing to go gong go. Come with chan san sigole gog chong taigo san chan like a fong fat. Cutongle yun san jong giddersang ya guan. So yugole h lum ji yun sang le chi tengam bill, let ten yu yako hai tonfa fong fat. Comho tina manta mantai. Let him zido what e dinlochi min gong jok, ho yi white junju like gasi kan hai gai changon hai says up mil. Tonga so go yinsi, penguan dun dun ye says up milk. Later will bake sea chang gone yield, but they fan sum. Hollangus social media. Hold the sea mut to duck yin ta to neg a junju like. Com so ye hey y galig sea di junju like pins and the hong yan yando son walk again. Taika whole son zido, so gandan tai sing junju like a phong for hide mea. You go hi, you tockwala you took legang junju yan so later law young, yao kata hang jo. Com taiga son zido get chito mho lang singi, you tok so mean hoi tattoo jinju like uh like tango y zidoi hai mesi chang Jong oygan or the Jun Zule Junji like a de yan guan sangbo sick Hango the song some volumina Yao chug say supersang don't hai suk you zapwan. Tim su yong lo see how to hide subhangon chat na tole sapla some ti leo lock to cup sea chang might see yao. Keto su yu guan sangbo se chong no so y chong yu ye hai got lock su p sanga hang dong lady m soon jeng y si gan no minipisu than yu chung ju yi like tao yapiato. Ging la jung sing some lock like how you to then hai kim si again gong si bose. Some de fulango yago jun sok yi puibun okay and yesigan m mo yu k se changon yu lay. Yu ling malio colly mo tao jungala, come de hoi taiha lady me ho yi go yakinsi, hai myao cup yan like yi hai myao san chan like ho fanlo. Com no yle, hei cho muakin si funlo ho yiha say yolo yang me bakut Hai my bit yoamola, crane my yao yi yiga yamole, cra my pup bit yigo yam mole, come cran my ling fun song yam mole, come pay you Yao san chan like di mo cupyan like get bit you yamo hemea, hola gong si a bo yila, come pay you yao san chan like yao cup yan like tedi yao yi yiga yamola pay mea, hola like a sea manga, I hling li fa ying hung like a si chang na dang dang. Gum mo san chan like mo cup yan like a di but bit yuyamola, pay you a di hai jo yun. Dang mo jo as si chang, but ye but do no chong chong fo four si mobit yugo neu kyo mo san chan like yao mo kyan like gum tai say jong ja yao cup yan like di mo san chan like kom media jai ling yan fan song yam mo de likeu le look her eye j one so ga dang dang gum face yang jai wo junju hei bit yu yamo to my yao yi yiga yamoin jun lung gam siu, but bit yu yamo to my lingan fan song yam mo kum liu tido yan ye yatle had the ya se yo jung that gum lei langa guanju si jengle yao han yi la junju kut then lega yin fong. Kum don e jun la sing fan lo zihao, lei dang yu hai yin jokan, lei lola minga fan sa sihao, y to gang yong yi junju, he lay jong yu si jeng so me. So y na the yi geng jung yu jong si jeng fanola, sook siu j junju legbiso do kong fanwai, dun hai satai zhung hong tai junju legle, hai baisang jong jong jong yu kwan na. L tolang on the sea so lisa haiao dai call sei sub tatka psenga se gan, hai chi yu fong hong chong tai. Don le yu yao lang like chai go zigei hai phong hong gun, lessin yu yao langle, hikabsi, chong tsig, di fan yin saikai. Come siolle, le biso yu, soi chyu, li tigo, zeng lim soi ching lim sihao. Zing lim sihao my ching hung sihao, y lingoi, chunji dongha, haiunga go pongun zeg a gokdo, ho gimsi aloi some, ho chat go ya zi ge ya mo le moji dogasi ten, leo hoch, ho hong jai lega dialo. Gai kut banfa yi yam mo cho hop, yam mo jo hople, hego ho vonfa, te pe yu, le my senga chwan che fangomasi hau, son bin head o ten pocast wok that sea sacle. Come hid joli se sing as yolle, kisa lil low chi like hongan, hai me bate munye. Come you lhoyi jung go tai fop doyamo, pull dub hego gaugo fo yam moe chai, mate, junitzabwan sang yam mo, pull dog so yu gaugo junju like gong joke yem separ bomachai. Gum lit a hoi bong zig tai sen gangdo san chanle. Bago you tai san nevo mo bie go do fudam junju leg a puyan josi kin sangum, liu chunjo jim jun ka janghoi, yu lho chila chi then tie folk. Fan yi, hai fai in ziga, letongsi yang fugum dokongasiao, chyjong matu jodamho, ham yap ji like chiu jo junji legle, hai willangole, kai dong dialo, choiao san chan de gumbo sec, donly one yung ligambo sec, tao yap, he cho gang a si jing so a mina, later wo chun sanguinju, fa fai jo di langle, kong di yam mo to my junok built, that do a jong sum la jong tai. Mat yes some la jong tai, gis holdabon shu kong. T don yagan chi sum la jong tai seol, cavu monk se gan, monka chi no, jun ya jong si dong one junium se. Dun lingungtai na jochi hai jong si dong yong yin, hold or but hang on, g sio se ma tie sea ho, yan fa chakun san yin juk, zao chile, holdor choi si, but yin zigan sengweku lao hang e. Y wale, liu hekin si cheng sangin, hin sang, holdo, chong san ya lamfa, lao junga some tie, jugin si cheng to gangaho, ducdo kitwa, dik to si ying gum chi la yuke. Kekto junji leg, sec up, yong hei, le joi jo joi choi tai chong asicheng. Some junny mo se bole laying my joy folk, da yet deng yiu yun made sing a mo built, tong lay chun yabo kek do junju mo secle, there we ging say your guiding y. Da yat you soon deng mo biller, tell you soon deng lake guanju, yet hong, Yao san chan like yi telly ho chong zong wok duck yi yamo da yi silju gon yu, chen hola siljung to my loy bo gon yi, the sam chap chung to ye leg, chung qi like chap chong he sun then yam mo s amid, da chok tatgok yum day te jokum jung chi leg a li fan biso guanju yam mosa me. Come lisaidun, mu yak gaidun, tobigant face and guanjingock sick. Come hai man zigo mantaiwa, dayat Lati Mzido Zong Yuge, Hide Maj. Da ye Lady Mzido, Hide Mat ye hido chong or ne Hello Saogia, the chile got like a tongsi in. Daisam, Lady Mgido, cho sick hub, lingdole bochi, chi like a fong fat, hide madet. They say Lyo Dim Young ho lingdo tige uh pin again bo be sea how hoi cupsy chun tig live. Come gig manta bulle, le ha yubiso yu face on liu galitsi key. Come yoli chan and go, lemme go liu galitzi ko. Come ho chunti a sea sound donk gay look lotle, say di go yat gimsi tigate do di jo yogi doye. Well like gong pay you come yat lay song yung sam jung tao dok yun yabunsu kikola suung jo sam jung tao than a doc sam fanya. Yun yan zile, little jong yipale, the injia nable dim. Then you lay out on licopang yao king guy king sang. Come chun to lo cow jollabo. Come a little fagina uh killuminum bill kick core you do your chong or kick call yan. Com sing bay lay you see how the form on ho yao fa la kiguo yang hong get chun one mo sick. Come uh come sick letsuus gater, but they do gong go a gio fan keo jung, te isam banjong, we are set, can you some banjong banjong joy some banjong joyo sang banjong? Com Yung Lidi Silgung go bong j K Chit Teng Lao Chong Mo is up Tem we would yet some banjong the Tantigate. Te young Lao Jong the Lang Seng Chen Tai Fan Yinsa. Come jungle for jai, cheat thing a chang like gay jai. Don't let chun some tau y up more in seasy how yun sang ja ho ye walk at chang like those yellow, it'll gang yaw don't like cocks at hung like a gaiwa, but I'm not sure. Lingdolle dialogue, mo chang ye ho dim ti, joy sin den a dim ti, hoi junji chapang. Lingdolle sang mengam we hut chao chiung kit kok yemo him go si jok tai gongasinja, lindo chi gay, hikut teng be laga dolo, y to ho yi lingdo sang meng yong yao k yi yi. There is yao le fong hong sing bong jolate siwoon lol me sec nat ge folk sea sun. Kum zilemo, kumaking yem, che hollong yun bun, ho, kan, ho kan ki lan menga mantai. He the yao se to sihao, ta y no lingwong zha yin lingdole ku yin hoilong, but y don son leggasihao, le one pang yoking a guy, woosen kick dong half orfa, chong son fan fong zokong by siao le go but yet young as some gang chin woon. Fong hong, yto a lingdole some tahoi, yongla, gangdo, ba young a teasen. Gang pong le bow chong lang lung, fui folk wood leg, gai jok being d sing a man tai pong hong langdole jung ji like fan san go a chong san yungagole m tonga pile joha chun y ma chai yang senga sun ygok me. Kumso yle nao yung fong hong case at the y kekdo junji leg a po yang, hai pong jo yi my jong. Some go fan junji uh kigot le mucotle or the some jungan tai song n jahoimdo sang yuga yongto. Com tai gan, the so dan sang, some di fu tuno, cum soil, le yu la lip chut, cho sekupsi ga pangang do headin sikiga no mean white junji, yinhao, yao sega he, fui for xiho, choy fan fanho, bow ti junju like a chonghtai. Ho sio yao yanhoi me kung xi gay hei mob white junji as sihao, chunghoi, go halet hungsi. Gum dale, fasan gumajjong fong as siha'le, when jungh ma yun si gay, come do fui some. Come siha lingo wabi tok, Yao Sekle Melany. Lei Ao yin Fan Hei Siha Ming Hho day Zamin, Wa Tang J Lao So you say, What the Mongba one pito my long sea gang. Gum yakole cho jong si ganke apple. Com could cho jung siong jan buy sand chan like jong fong fat in tiful me sun chan like jo sanga yong woo. Could the penguin buy the gong jong sub yvanjong tell yao sing sub chat fan jong. Cheval dun jong fong hong hellenko de hyat hut hoy yao chai chong tai hoi jing wo see how fafe gang diatimle gang hoges andi lim mo tang ju si up Yale hoy jun yapo su kong a good name jun hang satoy gana fan fatali wu fan tia gong jotong sung lemme me do get di seals se tang. Chung could they fan no hego yam mobile got lemin fan say lum. Come lady hammelisang jo a sealer, her melita you sang a quai wa min yun san he mobile mina kis a doy well they chong jodicosy, muya sometu you go little egg go m gum yin jong son, muya junbo yak ki sanga yan. Chengle kaya modal channel, dang you modigo channel. O de a tie, lolek junbo, cups out gang dog zek, yum all the chanson zek hai high go bean mengwan. Sui bun jale jogalo see.