专注力是在每个空白时刻被训练的

我过去容易把专注想成一种临时状态，需要时认真一点就能打开。《Deep Work》把它改成了一项需要长期训练的技能。平时怎样处理排队、等人和任务刚变难的那几分钟，也在决定真正工作时能不能留在原处。

一遇到无聊就打开手机，大脑学会的是按需获得新刺激。等到某个困难问题需要长时间没有反馈地推进，想逃开的冲动不会因为日历上写了“深度工作”就消失。高密度刺激 让逃离更容易，低摩擦入口 又让这条路随手可得。

减少诱惑暴露 处理的是进入工作前的环境，把手机移走，不必反复抵抗。纽波特这里还多了一层。无法避开的空白和困难可以用来练习，让注意力逐渐习惯没有新刺激的时刻。

纽波特没有采用偶尔一天的数字安息日。他把上网时间明确排进日程，下一次可以联网的时刻写在纸上，在那以前即使觉得无聊，也不切换。那半小时训练的正是对新鲜刺激的抵抗。原笔记后来把这种训练接到严肃写作，每天至少半小时，用机械键盘写当天所思所读。

Adam Marlin’s experience underscores an important reality about deep work: The ability to concentrate intensely is a skill that must be trained. Once your brain has become accustomed to on-demand distraction, Nass discovered, it’s hard to shake the addiction even when you want to concentrate. To put this more concretely: If every moment of potential boredom in your life—say, having to wait five minutes in line or sit alone in a restaurant until a friend arrives—is relieved with a quick glance at your smartphone, then your brain has likely been rewired to a point where, like the “mental wrecks” in Nass’s research, it’s not ready for deep work—even if you regularly schedule time to practice this concentration. I propose an alternative to the Internet Sabbath. Instead of scheduling the occasional break from distraction so you can focus, you should instead schedule the occasional break from focus to give in to distraction. Cal Newport, Deep Work

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