欢迎回到呼吸之旅全新系列——专注力提升！  

本期是12期陪伴式旅程的第十站，主题是「数字干扰」。

我们将直面现代社会最大的专注力挑战，学习如何有意识地应对手机、社交媒体等数字干扰，从而保护和提升我们的专注力。本期包含2个番茄钟循环。

Welcome back to the Journey of Breath – Focus Enhancement series  

This episode marks the tenth step of our 12-episode journey, with the theme of “Digital Distractions.”

We will confront one of the biggest challenges to modern focus, learning to consciously deal with digital distractions like phones and social media to protect and enhance our concentration. This episode includes 2 Pomodoro cycles.

时间戳 | Timestamps

00:00 中文引导开始 | Chinese guidance begins  

00:08 英文引导开始 | English guidance begins  

02:08 第一次番茄钟专注 | First Pomodoro focus session  

27:08 第一次番茄钟休息 | First Pomodoro break  

32:08 第二次番茄钟专注 | Second Pomodoro focus session  

57:08 第二次番茄钟休息 | Second Pomodoro break  

01:02:08 节目结束 | End of session

本期亮点 | Episode Highlights  

• 识别数字干扰 | Identify Digital Distractions  

了解数字干扰的本质，以及“情境切换”如何消耗我们的心智能量。  Understand the nature of digital distractions and how "context switching" drains our mental energy.

• 掌控数字工具 | Master Digital Tools  

学习从被动应对转变为主动掌控，将数字工具变为助力而非阻力。  Learn to shift from reactive to proactive, turning digital tools into assets rather than obstacles.

• 实用策略 | Practical Strategies  

掌握两个有效管理数字干扰的策略：安排检查时间和创建无数字区。  Master two effective strategies for managing digital distractions: scheduling check-in times and creating digital-free zones.

本期知识点 | Key Concepts  

• 情境切换的代价 (The Cost of Context Switching)  

深入探讨每一次任务切换对大脑效率和专注力造成的负面影响。  An in-depth look at the negative impact of each task switch on brain efficiency and focus.

• 有意识的使用 (Mindful Use)  

强调在数字时代，我们应有意识地使用技术，而非无意识地被其控制。  Emphasize the importance of mindful technology use rather than being unconsciously controlled by it.

• 习惯与环境 (Habits and Environment)  

学习如何通过改变习惯和设置环境，来构建一个更有利于专注的生活空间。  Learn how to build a more focus-friendly living space by changing habits and adjusting your environment.

推荐场合与时间 | Recommended Occasions & Times  

• 场合 | Occasion  

当你发现自己频繁查看手机、社交媒体，或感到无法集中注意力时。  When you find yourself constantly checking your phone, social media, or feeling unable to concentrate.

• 时间 | Time  

在每天开始工作前，或者在需要进行深度工作任务之前。  Before starting your workday or before beginning a deep work task.