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(guān)心的，消耗著我們的注意力, 有意識(shí)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(jià)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(dān)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(gè)關(guān)心事項(xiàng)做個(gè)1-3分的注意力價(jià)值評(píng)估
1=unworthy of your attention不值得注意
2=somewhat worthy of your attention有點(diǎn)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(gè)清單沒(méi)有特定順序且不是個(gè)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(shì)或環(huán)境，“這取決于”是個(gè)合理的回答，看看你的回答是否能闡明形勢(shì)是如何影響你的答案的。
your favorite TV show你喜歡的電視節(jié)目
astrophysics天體物理學(xué)
government政府
national/ global news國(guó)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(jīng)濟(jì)形勢(shì)
Facebook社交網(wǎng)站
productivity生產(chǎn)率
your nighttime dreams夜夢(mèng)
your goals目標(biāo)
literature文學(xué)作品
poetry詩(shī)歌
movies電影
porn色情片
gossip about people you know熟人的閑言碎語(yǔ)
email郵件
Twiter
the latest software新版軟件
income taxes所得稅
your net worth凈資產(chǎn)
your weight體重
your physical appearances身體狀態(tài)
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(gòu)作品
music音樂(lè)
art藝術(shù)
travel旅行
fine dining大餐
cooking烹飪
smoking吸煙
doing drugs嗑藥
pharmaceuticals醫(yī)藥
healthy eating健康餐
forming positive habits養(yǎng)成好習(xí)慣
overcoming addictions克服毛病
making money掙錢(qián)
protecting the environment保護(hù)環(huán)境
cleaning清潔
being organized有組織
personal hygiene個(gè)人衛(wèi)生
dating約會(huì)
going to bars or night clubs酒吧夜店
theater劇院
dancing舞蹈
sex性愛(ài)
marriage婚姻
having kids生小孩
parenting養(yǎng)育小孩
law法律
mathematics數(shù)學(xué)
medicine醫(yī)學(xué)
biology生物學(xué)
science科學(xué)
chemistry化學(xué)
physics物理
manufacturing制造業(yè)
mining采礦業(yè)
stocks股票
real estate房地產(chǎn)
investing投資
farming農(nóng)業(yè)
coffee咖啡
geography地理
learning other languages外語(yǔ)
writing寫(xiě)作
internet marketing網(wǎng)絡(luò)營(yíng)銷(xiāo)
philosophy哲學(xué)
metaphysics玄學(xué)
video games電游
gambling賭博
technology技術(shù)
computer programming計(jì)算機(jī)程序
entertainment娛樂(lè)
education教育
national debt國(guó)債
the military軍事
personal growth個(gè)人成長(zhǎng)
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(kāi)會(huì)
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(lái)給每項(xiàng)打分或者大聲說(shuō)出你的評(píng)分你也可以自由增減你自己的項(xiàng)目。花點(diǎn)時(shí)間做這個(gè)，不必依照原始沖動(dòng)，停下來(lái)思考一下。那事是否值得你花費(fèi)注意力？什么決定了一個(gè)事項(xiàng)值或不值？促使自己想出理由證明你的打分合理。這個(gè)學(xué)習(xí)和鍛煉會(huì)幫你發(fā)現(xiàn)什么對(duì)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(huì)怎樣？選擇關(guān)注你的欲望，若你關(guān)注你的收入，環(huán)境，虛構(gòu)書(shū)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(shí)注意力缺失，如果你不是有意識(shí)的選擇，你的注意力將被默認(rèn)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(huì)是你老板，你家人，廣告，集體社會(huì)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(dāng)你不是自己做選擇，將退行到無(wú)知生存，總而言之，你會(huì)自食其果，和有意思的生活相比無(wú)知的結(jié)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(shí)間只能注意一項(xiàng)最多幾項(xiàng)事物，注意力應(yīng)被視作珍貴資源，你仔細(xì)深思投資的東西，你沒(méi)有太多注意力四處鋪展，所以別浪費(fèi)。
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(jīng)對(duì)什么值得注意付出了些許思考，最好制個(gè)清單看看什么占據(jù)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(jiǎn)單，用一張白紙每次還未寫(xiě)下的新事物吸引你的注意力時(shí)，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(gè)事項(xiàng)具體消耗多少時(shí)間，一天中有哪些占據(jù)你注意力的思想和行動(dòng)，做個(gè)完整的清單涵蓋所有類(lèi)別。
at the end of the day,your list may look something like this:一天下來(lái)，你的清單可能是這樣
feeling I should get out of bed earlier感覺(jué)應(yīng)該早點(diǎn)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(wǎng)
working on project A做項(xiàng)目A
worrying about money擔(dān)心錢(qián)
thinking about the weekend考慮周末安排
talking with my partner about something trivial和搭檔聊點(diǎn)瑣事
feeling stressed覺(jué)得有壓力
driving to work開(kāi)車(chē)去上班
think about bills考慮賬單
attending a meeting開(kāi)會(huì)
mostly zoning out走神
reading work-related items看看工作相關(guān)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(dāng)對(duì)抓取你注意力的關(guān)心有了很好的表述時(shí)，也許會(huì)花費(fèi)你幾小時(shí)或幾天來(lái)完成這個(gè)清單。開(kāi)始并給每個(gè)事項(xiàng)評(píng)分，所有這些消耗你注意力的事項(xiàng)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(huì)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(jià)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(gè)事項(xiàng)是否值得你注意？又如何區(qū)分重要的和無(wú)關(guān)的呢？
here are some criteria to consider:這有些標(biāo)準(zhǔn) 可供參考：
consequences后果
what are consequences of? giving an item your attention vs. withholding your attention?對(duì)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(méi)什么大不同或者結(jié)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(dāng)要了解后果時(shí)，在這領(lǐng)域你必須有 自己的評(píng)估，重要事項(xiàng)不要盲目地參閱別人的評(píng)價(jià)。
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(cè)投票，一些社會(huì)壓力可以讓我相信不投票是不盡公民義務(wù)，是壞人。我說(shuō)那都是胡說(shuō)，最終我會(huì)對(duì)活動(dòng)的重要性有自己的評(píng)估。我個(gè)人確定那是個(gè)大陰謀，我個(gè)人的投票與結(jié)果無(wú)關(guān)是沒(méi)有統(tǒng)計(jì)意義的，所謂的權(quán)利或特權(quán)看起來(lái)更像市場(chǎng)營(yíng)銷(xiāo)，所以我從不投票，那是浪費(fèi)時(shí)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(guān)心國(guó)家大事，我當(dāng)然關(guān)心，無(wú)論如何有很多可供選擇明智觀(guān)點(diǎn)比填選票更能創(chuàng)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(rèn)為投票能很好利用你的注意力，你當(dāng)然可以不同意我。務(wù)必要持續(xù)練習(xí)。我的意思是當(dāng)需要決定對(duì)你來(lái)說(shuō)什么是重要的什么又不重要的時(shí)候不要盲目接受社會(huì)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(jià)值任務(wù)，將表現(xiàn)出對(duì)后果的深遠(yuǎn)影響。于此投入注意力可取得顯著進(jìn)展。然而你若浪費(fèi)你的注意力在無(wú)價(jià)值的東西上你的所得將是微不足道的或負(fù)面的。
control控制
in addition to consequences, also consider the degree of control you have over a particular concern.除結(jié)果外還要考慮對(duì)某個(gè)特關(guān)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(guān)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(guò)寫(xiě)作我可以影響人們的個(gè)人成長(zhǎng)，這是我能控制的領(lǐng)域，我可以決定寫(xiě)作主題和如何表達(dá)要點(diǎn)。這是我多年努力耕耘所得，我能推動(dòng)人們做更有意識(shí)的選擇，每次我發(fā)布新文章都有很多連鎖反應(yīng)。
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(duì)拉斯維加斯本地政治缺乏影響力，我可以給項(xiàng)目投入很多精力，但沒(méi)什么影響所以參與本地政治對(duì)我的時(shí)間是浪費(fèi)。相對(duì)來(lái)說(shuō)以至 我大多忽視本地政治從而關(guān)注那些用較少努力取得更多不同的領(lǐng)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(duì)無(wú)法控制的東西投入注意力，那基本上是浪費(fèi)你的時(shí)間，關(guān)注你可以控制和影響的東西會(huì)更明智，隨著時(shí)間流逝你的影響力擴(kuò)張，你的力量會(huì)隨之增長(zhǎng)。
Opportunity Cost機(jī)會(huì)成本
the attention-worthiness of any particular concern is relative to other items you could be choosing instead.特定關(guān)心的注意力價(jià)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(shū)？約會(huì)還是開(kāi)網(wǎng)店？早鍛煉還是睡懶覺(jué)？
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(wú)論何時(shí)關(guān)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(gè)東西的潛在價(jià)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(guò)去5年已經(jīng)改變你的時(shí)間用法，那么你早就有百萬(wàn)存款了，或者已經(jīng)游歷一打不同國(guó)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(dāng)下的生活范式讓你感到幸福，你覺(jué)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(jià)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(gè)單位時(shí)間作為投資來(lái)考慮你的注意力，你在生產(chǎn)一個(gè)確定的成績(jī)。
some investment yield positive returns. others yield zero or negative? returns.有的投資會(huì)收獲積極回報(bào)，有的投資回報(bào)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(gè)歷時(shí)多年才能完成的成長(zhǎng)流程。過(guò)有意識(shí)的生活保持從瑣事上收回注意力改投到那些有更強(qiáng)更積極影響的領(lǐng)域。
For example, I spent a lot of time during my 20s creating and publishing video games. 例如20多歲時(shí)我花很多時(shí)間創(chuàng)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(kāi)那個(gè)領(lǐng)域轉(zhuǎn)而關(guān)注個(gè)人成長(zhǎng)。正是如此轉(zhuǎn)換注意力使我有了更強(qiáng)更積極的影響，并且我也因?yàn)榱怂藅創(chuàng)造和提供了更多價(jià)值而收獲更大回報(bào)。
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(zhuǎn)換是真正的挑戰(zhàn)，別期望是輕松之旅，許多人到死還糾纏于瑣事他們常無(wú)法超越社交條件，那告訴他們應(yīng)該關(guān)心那些簡(jiǎn)直和他們無(wú)關(guān)的事，別再落入陷阱。
Conscious Attention有意識(shí)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(guò)有意識(shí)的人生，必須成為能澄清并決定關(guān)乎于你最要緊的是什么，繼而訓(xùn)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(dān)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(yuǎn)不要發(fā)牢騷說(shuō)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(dān)子太重，除了看起來(lái)更艱難于事無(wú)補(bǔ)。犯點(diǎn)錯(cuò)誤沒(méi)什么，你無(wú)須提前杜撰一個(gè)宏偉的計(jì)劃別用缺什么來(lái)做拖延的借口。只是每次盡力做到最好可以沿途繼續(xù)升級(jí)你的選擇，持續(xù)推動(dòng)你自己甩掉低價(jià)值活動(dòng)，并用更高價(jià)值的活動(dòng)替換它放棄看電視和虛構(gòu)作品 遠(yuǎn)離有八卦癮的朋友她對(duì)你的智商毫無(wú)補(bǔ)益，換成更睿智更有資源的朋友，戒掉香煙，轉(zhuǎn)化那點(diǎn)注意力和財(cái)力成為健身行家，若你仍用不知道該怎么做當(dāng)借口，馬上趴地上作俯臥撐我懷疑你腦中會(huì)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(guò)削減低價(jià)值活動(dòng)會(huì)減少時(shí)間的浪費(fèi)。
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(wù)的難度成為懶惰的借口，生活中保持推進(jìn)用高價(jià)值活動(dòng)替換 低價(jià)值活動(dòng)，你將發(fā)現(xiàn)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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