QuickandEasyWaystoQuietYourMind迅速平静思维-理论和技巧文章出自：blogs.hbr.orgbyMatthewE.May|8:00AMDecember24,2012Neurosciencetellsusthat,tobemoreproductiveandcreative,weneedtogiveourbrainsabreak.It'sthequietmindthatproducesthebestinsights.Butit'sachallengetotakethatsortoftimeoffinthemidstofabusyday.Herearethreespecific,quickandeasywaystobuildpurposefulbreaktimeintoyourday.Quickmeditation（快速冥想）NewresearchfromtheUCLALaboratoryofNeuroImagingsuggeststhatpeoplewhomeditateshowmoregraymatterincertainregionsofthebrain,showstrongerconnectionsbetweenbrainregionsandshowlessage-relatedbrainatrophy.Inotherwords,meditationmightmakeyourbrainbigger,fasterand"younger".AsleadresearcherEileenLudersexplains,"itappearstobeapowerfulmentalexercisewiththepotentialtochangethephysicalstructureofthebrain."Tip:Ifyoucommuteviapublictransportation(orevenifyou'reapassengerinacarpool)usethetimetocloseyoureyesfor10minutes.Ifyoudrive,leavealittleearly,parkandspend10minutesinthecarbeforeyouwalkintowork.Chooseaveryspecificimage,suchasawaterfall,beachortree,andtrytofocusonitalone.Ifotherthoughtsgetintheway,gentlypushthemaside.Dothisonceortwiceperday.Thegoalistoletyourmindachieveasenseofrelaxedawareness.Pulsing(作息“脉冲”)PsychologistK.AndersEricsson,renownforhisresearchandtheoriesonexpertise,pointsoutthattopperformersinfieldsrangingfrommusictosciencetosportstendtoworkinapproximately90-minutecyclesandthentakeabreak.Wearedesignedtopulse,tomovebetweenspendingandrenewingenergy.Pulsingisthesimplest,easiest,mostimmediatewaytobuildbreaksintoyourday.Tip:Downloada"break-reminder"utility,suchasSciroccoorHealthyHints,andsetittopingyouevery90minutes.Focushardonaparticulartaskuntilthatcue.Andthentakeawalk,talktoacolleague,doodleorlistentomusic.Doanythingthatrenewsyouandgivesyoua"secondwind,"evenifyouthinkyoudon'tneedit.Youdo.Fiveminuteslater,getbacktowork.Daydreamwalks（边走边做白日梦）Mostpeoplehaveheardthestoryabouthow3M'sArthurFrycameupwiththeideaforthePost-itnote:hewasdaydreaminginchurch.JonathanSchooler,aresearcheratUCSantaBar