External Improvements
外部改进

1.Eliminating Distractions
一、消除分心的事物

Distractions are the most obvious problem when it comes to focus, and they are often the easiest to fix. In particular, you want to find an environment for focus that minimizes both interruptions and temptations.
在专注力问题上，分心是最明显的问题，通常也是最容易解决的。具体来说，你想要找到一个专心的环境，最大程度减少打扰和诱惑。

Interruptions come from the outside. While we can all imagine the tiny nook in the back of a library or silent log cabin in the wilderness as being interruption free, the best environment depends on what has the ability to interrupt you.
打扰来自外部。虽然我们都可以想象图书馆最后方的角落和荒野中宁静的小木屋是不受打扰的，但最好的环境取决于什么能够打断你。

In general, the art of improving focus here has two dimensions. First, you want to eliminate distractions, so as to prevent yourself from getting derailed. For some people, that will mean retreating into total silence. For others, ambient noise or background chatter won't interrupt them. I get a lot of my work done at a noisy coffee shop because I can tune it out.
一般来说，提高专注力的艺术有两个方面。首先，你想要消除分心，从而防止自己脱离正确的轨道。对一些人来说，这意味着躲避到完全安静的环境中；对另一些人来说，外界噪音或背景说话声不会对他们造成干扰。我就在嘈杂的咖啡店做完了许多工作，因为我可以屏蔽那些声音。

The second part, however, is learning to turn on focus in less than ideal environments. Part of this is conditioning-if you get used to working in a less ideal environment, you'll cultivate the ability to tune it out.However, in the beginning, this is usually outweighed by the need to focus more. Therefore, I suggest optimizing your environment first, and branching out to training in harder environments later. You want a solid foundation before you start making things harder.
但第二方面，要学会在不是很理想的环境中开始专注。这部分是可以适应的——如果你习惯了在不那么理想的环境中工作，你将培养屏蔽干扰的能力。但在一开始，更加专注的需求通常比这更重要。因此，我建议首先优化你所处的环境，然后在扩展到训练自己在更差的环境中也能保持专注。在做困难的事情之前，你希望自己有一个坚实的基础。

Temptations are, in our smartphone and social media age, quite often a bigger problem than interruptions. If you work from home, your house may be quieter than the coffee shop, but the temptation to watch television or surf the web might be overwhelming.
在我们的智能手机和社交媒体的时代，诱惑通常是比干扰更严重的问题。如果你在家工作，你的房子也许比咖啡更安静，但看电视或上网的诱惑可能是难以抗拒的。

Like interruptions, we want to start by eliminating temptations. Later, we can train ourselves to succumb to them less, so that we can still get work done even though those same temptations exist.
和干扰类似，我们想要消除诱惑。之后，我们可以训练自己更有克制力，以致于即使同样的诱惑存在，我们依然可以完成工作。

Here's some steps for eliminating distractions:
以下是消除分心事物的一些步骤：

Create your working space. It can be at the office, home, library or coffee shop. It doesn't have to be yours, just the place you like to work.
1.创建你的工作空间。可以是办公室、家里、图书馆或咖啡馆，它不必属于你，只是一个你喜欢的地方。

Eliminate noise and chatter.If you need to work in a noisy place, get noise cancelling headphones.Otherwise, seek out quiet places with minimal auditory and visual distractions(no televisions in the background, or conversations that are easy to follow)
2.消除噪音和说话声。如果你需要在一个嘈杂的地方工作，带上降噪耳机；否则， 寻找安静的地方，将听觉和视觉干扰降到最小（没有电视和聊天的背景）

Leave the phone(or internet) behind. Devices may be necessary for your work, but often the full suite of features isn't. Airplane mode can avoid distractions on mandatory devices, but that won't prevent you from giving in to boredom-best to leave things you don't need at home or in another room.
3.不要带手机（或网络）。也许这些设备是你工作所必需的。但通常不是所有功能都需要。飞行模式可以避免必须设备上的干扰，但这不会阻止你向无聊屈服——最好把你不需要的东西留在家里或放在另一个房间。

Get your environment ready beforehand.Need a drink of water? Plug in your charger?Forgot to text someone?Do a quick check off before you start your focus session so that you'll be less inclined to use one of these common things as an excuse when focus gets tough.
4.事先准备好你的环境。需要喝水？插上充电器？忘记给某人发消息？开始专注时段前迅速检查一遍，从而减少你在专注变得困难时用这些常见事情做借口的倾向。