life offered abundance of concerns to which you can give your attention. a significant part of living consciously includes deciding what is deserving of your attention and to what extent as well as deciding what isn't deserving of your attention.生活中有太多要我們關心的，消耗著我們的注意力, 有意識的生活是有意義的，包括什么值得注意，值多少你的注意力。

Attention Worthiness注意力價值

How do you decide what's worthy of your attention and what isn't? let's consider some potential concerns.你是怎么決定什么值得 什么不值你的注意力？讓我們考慮些潛在的擔心。

on a scale of 1-3,make a quick rating of how attention-worthy each concern for you (see list below).為下列每個關心事項做個1-3分的注意力價值評估

1=unworthy of your attention不值得注意

2=somewhat worthy of your attention有點值

3=very worthy of your attention非常值

Here's the list .these are no particular order ,and it's not a complete list. it's? just a list to get you thinking.這個清單沒有特定順序且不是個完整清單只是拋磚引玉。

"it depends " is a perfectly reasonable answer if you feel your rating? would depend on situation or circumstances . If? that's your answer , see if you can gain clarity about how the situation would? affect your answer.若你的打分取決于形勢或環境，“這取決于”是個合理的回答，看看你的回答是否能闡明形勢是如何影響你的答案的。

your favorite TV show你喜歡的電視節目

astrophysics天體物理學

government政府

national/ global news國際新聞

local news本地新聞

your neighborhood?鄰居

your home?家庭

your job工作

your income收入

your best friend密友

your boss老板

your parents父母

your family親屬

the economy經濟形勢

Facebook社交網站

productivity生產率

your nighttime dreams夜夢

your goals目標

literature文學作品

poetry詩歌

movies電影

porn色情片

gossip about people you know熟人的閑言碎語

email郵件

Twiter

the latest software新版軟件

income taxes所得稅

your net worth凈資產

your weight體重

your physical appearances身體狀態

your wardrobe 衣櫥

primary relationship partner伴侶

meditation冥想

physical exercise體育鍛煉

reading non-fiction閱讀非虛構作品

music音樂

art藝術

travel旅行

fine dining大餐

cooking烹飪

smoking吸煙

doing drugs嗑藥

pharmaceuticals醫藥

healthy eating健康餐

forming positive habits養成好習慣

overcoming addictions克服毛病

making money掙錢

protecting the environment保護環境

cleaning清潔

being organized有組織

personal hygiene個人衛生

dating約會

going to bars or night clubs酒吧夜店

theater劇院

dancing舞蹈

sex性愛

marriage婚姻

having kids生小孩

parenting養育小孩

law法律

mathematics數學

medicine醫學

biology生物學

science科學

chemistry化學

physics物理

manufacturing制造業

mining采礦業

stocks股票

real estate房地產

investing投資

farming農業

coffee咖啡

geography地理

learning other languages外語

writing寫作

internet marketing網絡營銷

philosophy哲學

metaphysics玄學

video games電游

gambling賭博

technology技術

computer programming計算機程序

entertainment娛樂

education教育

national debt國債

the military軍事

personal growth個人成長

psychic development靈修

your emotions情緒

being in nature本性

developing new skills拓展新技能

science fiction科幻

your next promotion晉升

public speaking演講

attending conferences開會

you can print out this list and? jot down a numerical rating? for each item, or you simply say each rating aloud as you read it online. feel free to add your? own items? too--- anything? you'd like to include is fair game. take your time as you do this . don't necessarily go with your initial impulse rating for each item. pause for a moment and think. how do you know if an item is worthy of your attention or not? what makes one item worthy and another unworthy? push yourself to come up with a reason to justify each rating . this is a learning exercise to help you discover what matters most to you and why.你可以把這清單打印出來給每項打分或者大聲說出你的評分你也可以自由增減你自己的項目。花點時間做這個，不必依照原始沖動，停下來思考一下。那事是否值得你花費注意力？什么決定了一個事項值或不值？促使自己想出理由證明你的打分合理。這個學習和鍛煉會幫你發現什么對你最重要及為什么？

Precious Attention珍貴的注意力

Notice what if you want to, choose to give your attention to anything you desire. If you want to focus on your income, you can do that. If you? want to give some attention to environment, a fiction? book , or your girlfriend, you can do these things too.留心如果你想要......會怎樣？選擇關注你的欲望，若你關注你的收入，環境，虛構書籍，女朋友，你都可以投入注意力。

Notice that? in the absence of such choices,? your attention will be pulled towards something? by default. If you don't? make? a conscious choice here ,someone else will decide for you. it may be your boss, a family member, an advertiser,? a collective social influence , or someone or something else ,but it won't be something of your? deliberate choosing.留心在選擇時注意力缺失，如果你不是有意識的選擇，你的注意力將被默認地某物消耗。你不是有意思的做選擇即將有其他人替你做決定，可能會是你老板，你家人，廣告，集體社會影響，又或者是別的某人某事，反正不再是你真正意愿的選擇了。

when you don't make these choices yourself, you fall back into unconscious living, and generally speaking, your result will suffer for it. such unconscious results are usually quite poor compared to the results you can get from living consciously. 當你不是自己做選擇，將退行到無知生存，總而言之，你會自食其果，和有意思的生活相比無知的結局是可憐的。

And lastly, notice that attention is a very limited resource. you don't have an infinite attention? capacity.you can only give your attention to one item--or at most, a few items-at a time. attention should be viewed? as a precious resource, something you invest carefully and thoughtfully. you don't have much of it to spread around, so don't let it go to waste.最后留心注意力是非常有限的資源，同一時間只能注意一項最多幾項事物，注意力應被視作珍貴資源，你仔細深思投資的東西，你沒有太多注意力四處鋪展，所以別浪費。

Where is your attention going?你的注意力去哪了？

now that you've given some thought to what's worthy of your attention, it's? a good idea to? make a list of what's actually captureing your attention.既然你已經對什么值得注意付出了些許思考，最好制個清單看看什么占據了你的注意力

I sugest that you set aside a full day or two for attention capture. you can do this very easily.get a blank piece of paper, and each time something new catches your attention that isn't already written down, add it to your paper.我建議你拿出1-2天捕捉注意力消耗，這很簡單，用一張白紙每次還未寫下的新事物吸引你的注意力時，添加到紙上。

don't worry about tracking how much time you attend to each item.just make a complete list that reflects the variety of thoughts and activities? that captured your attention throughout the day.別急著追蹤每個事項具體消耗多少時間，一天中有哪些占據你注意力的思想和行動，做個完整的清單涵蓋所有類別。

at the end of the day,your list may look something like this:一天下來，你的清單可能是這樣

feeling I should get out of bed earlier感覺應該早點起床

wanting to lose weight想要減肥

wanting to eat heathier想吃的更健康

figuring out what to eat想出要吃什么

web surfing上網

email

working on project A做項目A

worrying about money擔心錢

thinking about the weekend考慮周末安排

talking with my partner about something trivial和搭檔聊點瑣事

feeling stressed覺得有壓力

driving to work開車去上班

think about bills考慮賬單

attending a meeting開會

mostly zoning out走神

reading work-related items看看工作相關的東西

watching TV看電視

...

etc.等等

when you have a pretty good representation of your attention-grabbing concerns, whether it takes you a few hours or a few days to complete the list, go ahead and give? each item on your list a 1-3 rating like you did earlier. of all? the items that? captured some of your attention ,which ones were truly worthy of it?當對抓取你注意力的關心有了很好的表述時，也許會花費你幾小時或幾天來完成這個清單。開始并給每個事項評分，所有這些消耗你注意力的事項是否真的值得？

what do you notice about this? are you given your attention to items that are worthy of you? or is? your attention being? drained away? by trivialities? which? items? weren't on your list that should have been?于此你會注意什么？你把注意力給了那些值得你注意的事了嗎？還是你的注意力被瑣事耗盡？有哪些本該注意的卻忽略了？

Determining Attention Worthiness確定注意力價值

How do you know if an item is worthy of your attention or not? how can you separate the important from the irrelevant?如何知道一個事項是否值得你注意？又如何區分重要的和無關的呢？

here are some criteria to consider:這有些標準 可供參考：

consequences后果

what are consequences of? giving an item your attention vs. withholding your attention?對比給或不給你的注意力有什么后果？

if there's little difference either way? or if the overall consequences are unimportant, it's fair to say that the item isn't worthy? of your attention.如果各種方法間沒什么大不同或者結果都不重要，那么這事不值得你花注意力。

when it comes understanding? consequences, you must own your assessment? in this area. don't blindly subscribe to someone else's assessment of? the importance of a particular concern.當要了解后果時，在這領域你必須有 自己的評估，重要事項不要盲目地參閱別人的評價。

for example,I have never voted in my political election. I have never registered to vote. certain social pressures may try to get me to believe that nothing is my civic duty and? that I'd be a bad person not to vote, but I say B.S. to? all of that. ultimately I have to make my own assessment of the importance of this action,? and my personal determination is that in the grand scheme of things, my individual vote is irrelevant? and statistically meaningless . calling it a "right" or a" privilege" seems more like marketing than truth to me. so I do not vote...ever. voting is a waste of time.例如，我從不為政治選舉投票，也不去注冊投票，一些社會壓力可以讓我相信不投票是不盡公民義務，是壞人。我說那都是胡說，最終我會對活動的重要性有自己的評估。我個人確定那是個大陰謀，我個人的投票與結果無關是沒有統計意義的，所謂的權利或特權看起來更像市場營銷，所以我從不投票，那是浪費時間。

Not voting doesn't mean? I don't care? about? world affairs. of course I care. However, there? are? more intelligent opinions available to create change than? the wasted effort of filling out a ballot.

whether I vote or don't vote, the consequences are negligible either way.as an activity, voting is unworthy of my attention .不投票不意味我不關心國家大事，我當然關心，無論如何有很多可供選擇明智觀點比填選票更能創造改變。

you are free to disagree with me of course, if you think voting is a good use of your attention, by all means continue the practice. my point is that you cannot blindly accept social programming when it comes to determining what is or isn't important to you. you have to make that determination for yourself.如果你認為投票能很好利用你的注意力，你當然可以不同意我。務必要持續練習。我的意思是當需要決定對你來說什么是重要的什么又不重要的時候不要盲目接受社會程序，必須做出自己的決定。

Attention-worthy tasks show a pattern of having impactful consequences? if you focus on them. Giving them attention makes a noticeable difference. if, however, you squander your attention on unworthy items, your results will be negligible or negative.聚焦注意力價值任務，將表現出對后果的深遠影響。于此投入注意力可取得顯著進展。然而你若浪費你的注意力在無價值的東西上你的所得將是微不足道的或負面的。

control控制

in addition to consequences, also consider the degree of control you have over a particular concern.除結果外還要考慮對某個特關心的定控制程度。

if by giving your attention? to a certain item, you have the ability to influence it in a meaningful way, then it's more attention-worthy than an item that you cannot influence much.關注那些你能真正影響的東西

For example, through my writing, I'm able to exert a lot of influence? over people's results when it comes to personal growth. this an area where I? have a lot of control. I can decide? which topics to write about? and how to express key points. since I've been doing? this for many years, I can see my efforts have a positive impact. I can nudge people towards making more conscious choices. every time? I post a new article, it creates many ripples.例如通過寫作我可以影響人們的個人成長，這是我能控制的領域，我可以決定寫作主題和如何表達要點。這是我多年努力耕耘所得，我能推動人們做更有意識的選擇，每次我發布新文章都有很多連鎖反應。

On the other hand, I don't have much control over the local politics in Las Vegas. I could give that subject a lot of attention,? but I'm not currently in a position to have much impact there. so keeping up with? local politics isn't a good use of my time, relatively speaking, consequently, I largely ignore local politics, so I can focus other areas where I can make a more difference? with less effort .this choice helps me be more efficient.另一方面我對拉斯維加斯本地政治缺乏影響力，我可以給項目投入很多精力，但沒什么影響所以參與本地政治對我的時間是浪費。相對來說以至 我大多忽視本地政治從而關注那些用較少努力取得更多不同的領域，如此選擇幫我提高效率。

If you give your attention to items you can't control, you 're essentially wasting your time. It's more intelligent to focus? on what you can control and influence. then your influence will expand over time, and your power will increase.若你對無法控制的東西投入注意力，那基本上是浪費你的時間，關注你可以控制和影響的東西會更明智，隨著時間流逝你的影響力擴張，你的力量會隨之增長。

Opportunity Cost機會成本

the attention-worthiness of any particular concern is relative to other items you could be choosing instead.特定關心的注意力價值是相較你的選擇的東西的其他替代性物而言的。

Will watch TV or read a book? Will you? go on a date or work on your internet business? will you get up early and exercise or sleep in late?看電視還是看書？約會還是開網店？早鍛煉還是睡懶覺？

whenever you give your attention to one concern, it means? you're withholding your attention from all other possible concerns.? this entails a hidden cost of? the potential value of the items you've declined to pursue.無論何時關注某物就意味著從其他事上收回注意力，這牽涉減少追求的那個東西的潛在價值的隱藏成本。

If you had? used your time differently during the past 5 years, you could have an extra million? dollars in bank. another path? might have led you travel through dozens of different countries. and still another path? might have you? looking at? a very fit? and sculpted body in the mirror right now.要是你過去5年已經改變你的時間用法，那么你早就有百萬存款了，或者已經游歷一打不同國家了，又或有雕塑般的身材比如今鏡中的樣子更健康。

are you happy with the path you're current following? do you feel you've been giving your attention to thoughts and activities that are truly worthy of you? are the opportunities that you've declined to pursue of lesser value? than? the ones you did pursue? have you been turning down the good in order to pursue the best? or are you feeling disappointed with yourself right now?如果你當下的生活范式讓你感到幸福，你覺得 正在付出注意力的東西真的值得你如此嗎？你所追求的比你放棄的更有價值嗎？

Attention=Investment注意力就是投資

think of your attention as an investment. for each unit of time you invest, you're generating certain results.把每個單位時間作為投資來考慮你的注意力，你在生產一個確定的成績。

some investment yield positive returns. others yield zero or negative? returns.有的投資會收獲積極回報，有的投資回報是零或虧損。

Don't expect to be right? off the bat. this is a growth process that plays out? over many years.to live more consciously, keep withdrawing your attention from? trivial concerns, and redirect towards those areas? where you can have a stronger and positive impact.別寄望一蹴而就，這是個歷時多年才能完成的成長流程。過有意識的生活保持從瑣事上收回注意力改投到那些有更強更積極影響的領域。

For example, I spent a lot of time during my 20s creating and publishing video games. 例如20多歲時我花很多時間創作出版電子游戲。

Eventually I pulled my attention away from that field? and redirected it to personal development. shifting? my attention thusly has allowed me to have a stronger and more positive impact, and I also reap greater rewards from creating and delivering more value to others.最終我離開那個領域轉而關注個人成長。正是如此轉換注意力使我有了更強更積極的影響，并且我也因為了他人t創造和提供了更多價值而收獲更大回報。

making this kinds of shifts can be a real challenge. don't expect the journey to be easy. many people remain addicted? to trivialities? all the way to their graves. often they can't get past the social conditioning? that tells them they should care about things that simply don't matter. don't fall into that trap.做這樣轉換是真正的挑戰，別期望是輕松之旅，許多人到死還糾纏于瑣事他們常無法超越社交條件，那告訴他們應該關心那些簡直和他們無關的事，別再落入陷阱。

Conscious Attention有意識的注意力

To live consciously, you must be the one to clarify and decide what matter most to you , and then you must discipline yourself to focus your attention on those items? by deliberately.過有意識的人生，必須成為能澄清并決定關乎于你最要緊的是什么，繼而訓練自己故意將注意力聚焦于其上。

withdrawing your attention from lesser concerns. don't expect life to do this for you. don't? expect others? to help you much. And never, never whine that you don't know? what to do. It's your? job to figure it out: the? task sits? squarely on your shoulders. To complain that it's? too burdensome will only make it seem harder.? It's Okay to make mistakes as you figure this out. you don't need to concoct a? grand plan in advance, so don't use the lack of one? as an excuse for procrastination. simply to the best you can in each moment, and you can continue upgrade? your choices as you go along. Keep pushing yourself? to drop low-value activities, and replace them with higher value ones. drop TV and read non-fiction instead. dump the gossip-addicted? friend who does nothing for you intellectually, and replace her with a more intelligent and resourceful friend. quit the cigarettes, and shift that slice of your attention? and your budget? to becoming? a fitness maven. if you stil insist on using the "I don't know what to do", excuse, then drop to the floor and do pushing-ups. I suspect your brain will come up with a few ideas? very shortly.從擔心中收回你的注意力，別期望生活為你代勞，更別幻想他人幫你太多，永遠不要發牢騷說你不知道該怎么辦。這是你的活兒，解決它，它公平地落在你肩上，抱怨擔子太重，除了看起來更艱難于事無補。犯點錯誤沒什么，你無須提前杜撰一個宏偉的計劃別用缺什么來做拖延的借口。只是每次盡力做到最好可以沿途繼續升級你的選擇，持續推動你自己甩掉低價值活動，并用更高價值的活動替換它放棄看電視和虛構作品 遠離有八卦癮的朋友她對你的智商毫無補益，換成更睿智更有資源的朋友，戒掉香煙，轉化那點注意力和財力成為健身行家，若你仍用不知道該怎么做當借口，馬上趴地上作俯臥撐我懷疑你腦中會有很值的想法的。

Very often when you reduce? the time wastes by dropping? low-value relationships and activities inform your life. your understanding about what really matters to you will skyrocket. time wastes will? invariably fog your vision . get rid of them as quickly as you can,and clarity will return.you will not miss the time wasters, even if you feel you're addicted to them now.通過削減低價值活動會減少時間的浪費。

don't let the difficulty of the task? become an excuse for laziness. keep pushing yourself to more attention-worthy activities? while dropping trivialities from your life, and you'll find that your life becomes something quite special---rich in meaning and purpose. the alternative is life of increasing? disappointment and regret.別讓任務的難度成為懶惰的借口，生活中保持推進用高價值活動替換 低價值活動，你將發現生活在變的特別，不斷增加失望和遺憾的生活和富有意義和使命的生活二選一吧。

By Steve Pavlina作者：斯蒂夫帕夫利納

譯者玉蓮子

2017/07/3

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