It's getting harder to focus every day
每天都越来越难集中注意力
原文链接： https://glyphack.com/attention/
有感：感觉自己也越来越无法集中精力，明明计划好的事情，总是会分心去刷视频或论坛博客游戏，意志力真是消耗品
Jul 15, 2026
It's getting harder to focus every day
每天都越来越难集中注意力
I’m feeling it right now. I had to set a timer for 15 minute on my computer and block all distractions to write this. If I didn’t force myself to focus I would easily get distracted by something after few minutes. Even when I’m doing things that I’ve been waiting to do it, I still feel the urge to do something else.
我现在就有这种感觉。我不得不在电脑上设定 15 分钟的计时器，并屏蔽所有干扰才能写下这些。如果我不强迫自己集中注意力，几分钟后很容易被某些东西分心。即使我正在做那些我一直期待去完成的事，内心依然会冒出念头想去做点别的。
I don’t know how and when this happened. During the last few years I was always studying, working, and doing open source. And actually got stuff done. Doing all of those at the same time requires paying attention to what I wanted to do and ignore the noise.
我不知道这种变化是何时、如何发生的。过去几年，我一直在学习、工作、维护开源项目，而且确实能产出成果。同时推进这么多事，需要专注目标、屏蔽外界杂音。
Nowadays, I’m lucky if I get 1 hour of focused time. Just to be clear, my goal is not to work 90 hours a week or anything crazy. That is not possible for me. I just want the hour I spend programming, learning, or writing to be just one activity. But instead I spend 10 minute on something then I get distracted, and try to focus again.
如今，能拥有一小时不受打扰的专注时间，我都觉得很幸运。先说清楚，我的目标并不是每周疯狂工作 90 小时，这对我并不现实。我只是希望，当我拿出一小时编程、学习或是写作时，能从头到尾只做这一件事。现实却是，投入十分钟就开始走神，之后又要重新强迫自己集中精神。
Ideally, I want to be able to plan to work on something for long hours without any distraction. After that time get back online check for messages and other things.
理想状态是：我可以规划一段长时间不受干扰地深耕一件事；等这段专注时段结束，再上线查看消息、处理其他琐事。
The distractions are not one particular thing. A few examples:
让我分心的诱因五花八门，举几个例子：
I want to do something and I remember there’s a post related to this. I go to find it and in between I click on some links and end up reading something completely unrelated.
打算着手做事时，想起有一篇相关文章，于是去找文章；中途点开各类链接，最后读到完全不相干的内容。
I am waiting for something then I go browse the web and I get distracted.
等待某件事的间隙，随手浏览网页，就此陷入分心状态。
I’m working on something and I face a challenge I have to think for 10 minutes. I get up to get some water and check my phone along the way and get distracted. Sometimes I get distracted by making the bed.
处理任务遇到难题，需要静下心思考十分钟；起身倒水，路上顺手看一眼手机，思路就此中断。甚至有时候，光是整理床铺这件小事，就能把注意力带走。
It feels like my brain finds a way to do something else and avoid painful situations like boredom or hard work.
仿佛我的大脑总在想方设法逃避枯燥、高难度的工作，主动寻找别的事情来转移注意力。
It reminds me of when I was in high school talking to a friend about how laying in bed with your phone can kill hours without you noticing it. It was circa 2015, back then attention hungry apps were less powerful but still lure a teenager’s mind for few hours. I learned that these apps should be used very carefully. At that time I made a decision to never have a charger near my bed. Back then it was mostly about my phone, because when I was on the computer I was either reading, or programming, or playing a game. Even if I wasn’t in the mood to think, I played a strategic game or chess. These activities exercise the mind and are fun. All of them were an intentional activity. I didn’t do any passive activities like browsing or chatting on my computer.
这让我想起高中和朋友聊天：躺在床上玩手机，不知不觉几个小时就流逝了。大概是 2015 年，那时抢夺注意力的应用还没有如今这么强势，但依旧能牢牢吸引青少年耗上数小时。我意识到这类软件必须谨慎使用，当时就下定决心，床边绝不放充电器。那时候分心主要来自手机；使用电脑时，我要么阅读、编程，要么玩游戏。就算不想动脑，也会玩策略游戏、下国际象棋。这些活动既能锻炼思维，又充满乐趣，都是主动选择的行为。我不会在电脑上进行漫无目的浏览、闲聊这类被动消耗时间的事。
Later I discovered HackerNoon and Medium, it was the first website that I was browsing whenever I was bored behind the computer. This meant that I had a way to get out boredom easily. It used to have some high quality content. It inspired me to do some projects and learn more programming. I found channels like CSDojo there. Nowadays I don’t even open them. They are filled with slop or click bait articles, probably because of monetization incentives. Then hackernews, and YouTube and others took their place. I also found some good people and blogs along the way. I learned to keep a reading list from people I like to read when I’m on the bus.
后来我接触了 HackerNoon 和 Medium ，这是我坐在电脑前感到无聊时，第一个会点开浏览的网站。我拥有了轻松打发无聊的渠道。网站早年有不少高质量内容，激励我动手做项目、深入学习编程，我也在上面找到了 CSDojo 这类优质创作者。现在我几乎不会打开它们，平台充斥着粗制滥造、标题引流的文章，大概率是商业化变现导向造成的。之后 Hacker News 、YouTube 等平台取而代之。一路上我也遇到不少优秀创作者与博客，我养成了习惯：整理一份喜欢作者的阅读清单，在通勤公交上翻看。
I slowly found more activities for when I’m bored. This made it harder to focus on hard things for me. What kept me on track was that there was no way out. I had to work out some algebra problems. I kept myself to a very high bar of understanding what I do. And I did everything in LaTeX so I couldn’t copy from someone else. I was the only one typing them.
慢慢地，我找到了更多打发无聊的方式，这让我越来越难以专注攻克难题。曾经支撑我沉下心的，是没有捷径可走：我必须独立演算代数题目。我对自己有很高要求，力求彻底弄懂每一件事；所有内容都用 LaTeX 书写，无法抄袭他人，全部只能自己一点点敲出来。
The first time I saw people not putting the effort and still get the reward for it was at work. You might wonder, aren’t people in the university constantly cheating and copying homework, and get good grades? Well yes, but when you talked with someone in that group it was clear that he is clueless about the subject. A good grade didn’t mean much to me at that time. And as a student cheating does not get you that far.
我第一次见到有人不用付出实质努力，照样获得回报，是步入工作之后。你或许会疑惑：大学里不也经常有人抄作业、作弊拿到不错的分数吗？确实如此，但和这类人交流就能明显发现，他们根本不懂对应的知识。那时候高分对我吸引力不大，而且作为学生，依靠作弊很难走远。
At work it is different. My days are mostly spend meetings and over chat. The balance between actual work and bullshit is skewed. I saw people who were barely doing any work and just talk are successful. As long as people give 10% of their attention to work they are considered fine in most environments. Previously I did an experiment to track my time and found out that I spent 8 hours chatting on slack in a week.
职场环境截然不同。我大部分时间消耗在会议与线上沟通里，实质工作和无效闲聊严重失衡。我见过几乎不落地干活、只擅长沟通的人照样顺风顺水。大多数环境里，只要拿出 10% 注意力应付工作，就算合格。我之前做过时间追踪实验，发现一周之内，我光是在 Slack 闲聊就耗费了 8 小时。
I don’t care how employers want to shatter employee’s focus. But this made me get used to distractions when I’m programming. I’m trying to undo this damage.
我无意评判雇主如何持续打断员工的专注状态，但长期下来，我编程时慢慢习惯了被干扰。如今我正在努力修复这种状态。
The next big change is more usage of LLMs. I find myself in this situation too many times, where I outsource something to an LLM and then I start working on something else. And while doing this I keep thinking about what it’s doing. Or when I’m thinking about something I start chatting with an LLM about my idea and instead of getting started on something I’m in research mode only for hours.
另一重大变化，是大型语言模型的频繁使用。我无数次陷入这种处境：把任务交给大模型处理，转头去做别的事，心里却一直惦记模型的输出结果。或是思考一个想法时，不断和大模型沟通推演，迟迟不动手落地，单纯停留在调研阶段，一晃就是好几个小时。
It’s good that I’m able to ask something else to research some topic for me. But the productivity only comes if I can move on to something else and not think about it. I don’t have any notifications turned on so it doesn’t distract me. But I still find myself thinking about what I just asked it to do and I cannot focus on something else.
让 AI 帮我调研课题固然便利，但想要真正提升效率，前提是我可以放下这件事，不再反复惦记。我关闭了所有软件通知，避免被动打扰，可依旧忍不住回想刚刚交给模型处理的任务，无法专心投入其他工作。
At the same time if I’m spending the time interactively with an LLM I feel slow. I have to wait for the response and I have to correct every response coming out. The best use of AI seems to be outsourcing what they can do end to end without error.
与此同时，如果持续和大模型来回交互，整体节奏会变得拖沓：等待回复，还要不断修正模型输出内容。在我看来，AI 最好的用法，是把它能够独立完整、准确完成的任务直接外包出去。
Why do I keep doing this? Presumably because it’s easy and fast, and productive. If I realize I have to do something I can write it down to do it later or I can just ask the LLM to do it. The problem only shows up when I start doing so many things at once because it’s actually doing the thing. Then I have multiple things on my mind and can’t focus really. I have to check on it and guide it in the right direction every now and then.
我为什么总陷入这种模式？大概是因为 AI 便捷、高效、见效快。遇到任务，我可以记录下来延后处理，也可以直接交给大模型。真正的问题在于，当我一次性派发大量任务给 AI ，大脑里同时挂着多件待跟进事项，根本无法深度专注，还需要时不时查看进度、持续引导模型。
And this is overstimulating, in a way that doing something without LLM sometimes is boring. You don’t see the results as fast. Which makes focusing harder.
长期如此会造成感官刺激过载。相比之下，不靠 AI 、纯手动推进任务会显得枯燥，无法快速看到反馈，进一步加大专注的难度。
So how can I regain my ability to focus? Sometimes I live stream what I’m doing just because with a camera I cannot escape from hard challenges by grabbing my phone. I used to co-work with my friends over discord. Unfortunately it’s not possible anymore because people in Iran cannot have a stable internet connection nowadays.
那么该如何重新找回专注力？有时候我会直播自己工作，镜头面前，我很难靠玩手机逃避棘手难题。我以前经常和朋友在 Discord 线上结伴自习协作。可惜现在很难继续，伊朗的朋友们已经无法拥有稳定的网络。
It’s incredibly hard to commit to something for a long period of time. If what I’m doing is going to take multiple days to have a result I have less motivations to do it. Meanwhile, vibe coding small utility scripts is fun I keep doing it whenever I see a friction. Whenever I am stuck I can throw my problem into it and wait strengthen this habit of waiting for an answer from someone as opposed to work through problems. And they are fast in getting back the results. So next time I have to read a paper to understand the subject I will be more reluctant because I can get a faster result through them.
长期坚持一件事极其艰难。如果一件事需要数日才能看到成果，我的动力就会下降。与之相反，随手写小型工具脚本轻松有趣，遇到卡点就把问题丢给 AI 等待答案，慢慢养成习惯：习惯于等待现成解答，而非独立推演攻克难题。AI 出结果速度很快，久而久之，当我需要沉下心研读论文理解知识点时，就会心生抗拒，总想寻求更快的捷径。
I’m changing some habits to replace the current ones. If I don’t feel motivated enough to do anything I get up and pick up a book to read. I’m keeping a Garden in my balcony is that when I’m tired I can move the soil around and plant some pots and prune plants. I find this to be a less addictive than say, watching a movie. When the motivation comes back I can stop it easily.
我正在调整旧习惯，建立新的替代方式。缺乏做事动力时，我起身看书。阳台打理了小花园，疲惫的时候翻土、栽种、修剪盆栽。比起看电影，这类活动不容易让人上瘾，等状态回归，我可以轻松停下，重新投入正事。
My goal was not to find an answer for this problem. I wanted to see what’s going on and why I am not doing anything inconsequential in the past few months. Anyway the timer I set to write this really helped. I spent a lot more time to write this but it gave me the initial motivation to write.
写下这些文字，我并不是为了找到解决方案。只是想梳理现状，弄明白近几个月专注力持续下滑的缘由。话说回来，写作前设定的计时器确实起到作用。写完这篇内容花费了远超预期的时间，但计时器给了我动笔最初的动力。
每天都越来越难集中注意力
原文链接： https://glyphack.com/attention/
有感：感觉自己也越来越无法集中精力，明明计划好的事情，总是会分心去刷视频或论坛博客游戏，意志力真是消耗品
Jul 15, 2026
It's getting harder to focus every day
每天都越来越难集中注意力
I’m feeling it right now. I had to set a timer for 15 minute on my computer and block all distractions to write this. If I didn’t force myself to focus I would easily get distracted by something after few minutes. Even when I’m doing things that I’ve been waiting to do it, I still feel the urge to do something else.
我现在就有这种感觉。我不得不在电脑上设定 15 分钟的计时器，并屏蔽所有干扰才能写下这些。如果我不强迫自己集中注意力，几分钟后很容易被某些东西分心。即使我正在做那些我一直期待去完成的事，内心依然会冒出念头想去做点别的。
I don’t know how and when this happened. During the last few years I was always studying, working, and doing open source. And actually got stuff done. Doing all of those at the same time requires paying attention to what I wanted to do and ignore the noise.
我不知道这种变化是何时、如何发生的。过去几年，我一直在学习、工作、维护开源项目，而且确实能产出成果。同时推进这么多事，需要专注目标、屏蔽外界杂音。
Nowadays, I’m lucky if I get 1 hour of focused time. Just to be clear, my goal is not to work 90 hours a week or anything crazy. That is not possible for me. I just want the hour I spend programming, learning, or writing to be just one activity. But instead I spend 10 minute on something then I get distracted, and try to focus again.
如今，能拥有一小时不受打扰的专注时间，我都觉得很幸运。先说清楚，我的目标并不是每周疯狂工作 90 小时，这对我并不现实。我只是希望，当我拿出一小时编程、学习或是写作时，能从头到尾只做这一件事。现实却是，投入十分钟就开始走神，之后又要重新强迫自己集中精神。
Ideally, I want to be able to plan to work on something for long hours without any distraction. After that time get back online check for messages and other things.
理想状态是：我可以规划一段长时间不受干扰地深耕一件事；等这段专注时段结束，再上线查看消息、处理其他琐事。
The distractions are not one particular thing. A few examples:
让我分心的诱因五花八门，举几个例子：
I want to do something and I remember there’s a post related to this. I go to find it and in between I click on some links and end up reading something completely unrelated.
打算着手做事时，想起有一篇相关文章，于是去找文章；中途点开各类链接，最后读到完全不相干的内容。
I am waiting for something then I go browse the web and I get distracted.
等待某件事的间隙，随手浏览网页，就此陷入分心状态。
I’m working on something and I face a challenge I have to think for 10 minutes. I get up to get some water and check my phone along the way and get distracted. Sometimes I get distracted by making the bed.
处理任务遇到难题，需要静下心思考十分钟；起身倒水，路上顺手看一眼手机，思路就此中断。甚至有时候，光是整理床铺这件小事，就能把注意力带走。
It feels like my brain finds a way to do something else and avoid painful situations like boredom or hard work.
仿佛我的大脑总在想方设法逃避枯燥、高难度的工作，主动寻找别的事情来转移注意力。
It reminds me of when I was in high school talking to a friend about how laying in bed with your phone can kill hours without you noticing it. It was circa 2015, back then attention hungry apps were less powerful but still lure a teenager’s mind for few hours. I learned that these apps should be used very carefully. At that time I made a decision to never have a charger near my bed. Back then it was mostly about my phone, because when I was on the computer I was either reading, or programming, or playing a game. Even if I wasn’t in the mood to think, I played a strategic game or chess. These activities exercise the mind and are fun. All of them were an intentional activity. I didn’t do any passive activities like browsing or chatting on my computer.
这让我想起高中和朋友聊天：躺在床上玩手机，不知不觉几个小时就流逝了。大概是 2015 年，那时抢夺注意力的应用还没有如今这么强势，但依旧能牢牢吸引青少年耗上数小时。我意识到这类软件必须谨慎使用，当时就下定决心，床边绝不放充电器。那时候分心主要来自手机；使用电脑时，我要么阅读、编程，要么玩游戏。就算不想动脑，也会玩策略游戏、下国际象棋。这些活动既能锻炼思维，又充满乐趣，都是主动选择的行为。我不会在电脑上进行漫无目的浏览、闲聊这类被动消耗时间的事。
Later I discovered HackerNoon and Medium, it was the first website that I was browsing whenever I was bored behind the computer. This meant that I had a way to get out boredom easily. It used to have some high quality content. It inspired me to do some projects and learn more programming. I found channels like CSDojo there. Nowadays I don’t even open them. They are filled with slop or click bait articles, probably because of monetization incentives. Then hackernews, and YouTube and others took their place. I also found some good people and blogs along the way. I learned to keep a reading list from people I like to read when I’m on the bus.
后来我接触了 HackerNoon 和 Medium ，这是我坐在电脑前感到无聊时，第一个会点开浏览的网站。我拥有了轻松打发无聊的渠道。网站早年有不少高质量内容，激励我动手做项目、深入学习编程，我也在上面找到了 CSDojo 这类优质创作者。现在我几乎不会打开它们，平台充斥着粗制滥造、标题引流的文章，大概率是商业化变现导向造成的。之后 Hacker News 、YouTube 等平台取而代之。一路上我也遇到不少优秀创作者与博客，我养成了习惯：整理一份喜欢作者的阅读清单，在通勤公交上翻看。
I slowly found more activities for when I’m bored. This made it harder to focus on hard things for me. What kept me on track was that there was no way out. I had to work out some algebra problems. I kept myself to a very high bar of understanding what I do. And I did everything in LaTeX so I couldn’t copy from someone else. I was the only one typing them.
慢慢地，我找到了更多打发无聊的方式，这让我越来越难以专注攻克难题。曾经支撑我沉下心的，是没有捷径可走：我必须独立演算代数题目。我对自己有很高要求，力求彻底弄懂每一件事；所有内容都用 LaTeX 书写，无法抄袭他人，全部只能自己一点点敲出来。
The first time I saw people not putting the effort and still get the reward for it was at work. You might wonder, aren’t people in the university constantly cheating and copying homework, and get good grades? Well yes, but when you talked with someone in that group it was clear that he is clueless about the subject. A good grade didn’t mean much to me at that time. And as a student cheating does not get you that far.
我第一次见到有人不用付出实质努力，照样获得回报，是步入工作之后。你或许会疑惑：大学里不也经常有人抄作业、作弊拿到不错的分数吗？确实如此，但和这类人交流就能明显发现，他们根本不懂对应的知识。那时候高分对我吸引力不大，而且作为学生，依靠作弊很难走远。
At work it is different. My days are mostly spend meetings and over chat. The balance between actual work and bullshit is skewed. I saw people who were barely doing any work and just talk are successful. As long as people give 10% of their attention to work they are considered fine in most environments. Previously I did an experiment to track my time and found out that I spent 8 hours chatting on slack in a week.
职场环境截然不同。我大部分时间消耗在会议与线上沟通里，实质工作和无效闲聊严重失衡。我见过几乎不落地干活、只擅长沟通的人照样顺风顺水。大多数环境里，只要拿出 10% 注意力应付工作，就算合格。我之前做过时间追踪实验，发现一周之内，我光是在 Slack 闲聊就耗费了 8 小时。
I don’t care how employers want to shatter employee’s focus. But this made me get used to distractions when I’m programming. I’m trying to undo this damage.
我无意评判雇主如何持续打断员工的专注状态，但长期下来，我编程时慢慢习惯了被干扰。如今我正在努力修复这种状态。
The next big change is more usage of LLMs. I find myself in this situation too many times, where I outsource something to an LLM and then I start working on something else. And while doing this I keep thinking about what it’s doing. Or when I’m thinking about something I start chatting with an LLM about my idea and instead of getting started on something I’m in research mode only for hours.
另一重大变化，是大型语言模型的频繁使用。我无数次陷入这种处境：把任务交给大模型处理，转头去做别的事，心里却一直惦记模型的输出结果。或是思考一个想法时，不断和大模型沟通推演，迟迟不动手落地，单纯停留在调研阶段，一晃就是好几个小时。
It’s good that I’m able to ask something else to research some topic for me. But the productivity only comes if I can move on to something else and not think about it. I don’t have any notifications turned on so it doesn’t distract me. But I still find myself thinking about what I just asked it to do and I cannot focus on something else.
让 AI 帮我调研课题固然便利，但想要真正提升效率，前提是我可以放下这件事，不再反复惦记。我关闭了所有软件通知，避免被动打扰，可依旧忍不住回想刚刚交给模型处理的任务，无法专心投入其他工作。
At the same time if I’m spending the time interactively with an LLM I feel slow. I have to wait for the response and I have to correct every response coming out. The best use of AI seems to be outsourcing what they can do end to end without error.
与此同时，如果持续和大模型来回交互，整体节奏会变得拖沓：等待回复，还要不断修正模型输出内容。在我看来，AI 最好的用法，是把它能够独立完整、准确完成的任务直接外包出去。
Why do I keep doing this? Presumably because it’s easy and fast, and productive. If I realize I have to do something I can write it down to do it later or I can just ask the LLM to do it. The problem only shows up when I start doing so many things at once because it’s actually doing the thing. Then I have multiple things on my mind and can’t focus really. I have to check on it and guide it in the right direction every now and then.
我为什么总陷入这种模式？大概是因为 AI 便捷、高效、见效快。遇到任务，我可以记录下来延后处理，也可以直接交给大模型。真正的问题在于，当我一次性派发大量任务给 AI ，大脑里同时挂着多件待跟进事项，根本无法深度专注，还需要时不时查看进度、持续引导模型。
And this is overstimulating, in a way that doing something without LLM sometimes is boring. You don’t see the results as fast. Which makes focusing harder.
长期如此会造成感官刺激过载。相比之下，不靠 AI 、纯手动推进任务会显得枯燥，无法快速看到反馈，进一步加大专注的难度。
So how can I regain my ability to focus? Sometimes I live stream what I’m doing just because with a camera I cannot escape from hard challenges by grabbing my phone. I used to co-work with my friends over discord. Unfortunately it’s not possible anymore because people in Iran cannot have a stable internet connection nowadays.
那么该如何重新找回专注力？有时候我会直播自己工作，镜头面前，我很难靠玩手机逃避棘手难题。我以前经常和朋友在 Discord 线上结伴自习协作。可惜现在很难继续，伊朗的朋友们已经无法拥有稳定的网络。
It’s incredibly hard to commit to something for a long period of time. If what I’m doing is going to take multiple days to have a result I have less motivations to do it. Meanwhile, vibe coding small utility scripts is fun I keep doing it whenever I see a friction. Whenever I am stuck I can throw my problem into it and wait strengthen this habit of waiting for an answer from someone as opposed to work through problems. And they are fast in getting back the results. So next time I have to read a paper to understand the subject I will be more reluctant because I can get a faster result through them.
长期坚持一件事极其艰难。如果一件事需要数日才能看到成果，我的动力就会下降。与之相反，随手写小型工具脚本轻松有趣，遇到卡点就把问题丢给 AI 等待答案，慢慢养成习惯：习惯于等待现成解答，而非独立推演攻克难题。AI 出结果速度很快，久而久之，当我需要沉下心研读论文理解知识点时，就会心生抗拒，总想寻求更快的捷径。
I’m changing some habits to replace the current ones. If I don’t feel motivated enough to do anything I get up and pick up a book to read. I’m keeping a Garden in my balcony is that when I’m tired I can move the soil around and plant some pots and prune plants. I find this to be a less addictive than say, watching a movie. When the motivation comes back I can stop it easily.
我正在调整旧习惯，建立新的替代方式。缺乏做事动力时，我起身看书。阳台打理了小花园，疲惫的时候翻土、栽种、修剪盆栽。比起看电影，这类活动不容易让人上瘾，等状态回归，我可以轻松停下，重新投入正事。
My goal was not to find an answer for this problem. I wanted to see what’s going on and why I am not doing anything inconsequential in the past few months. Anyway the timer I set to write this really helped. I spent a lot more time to write this but it gave me the initial motivation to write.
写下这些文字，我并不是为了找到解决方案。只是想梳理现状，弄明白近几个月专注力持续下滑的缘由。话说回来，写作前设定的计时器确实起到作用。写完这篇内容花费了远超预期的时间，但计时器给了我动笔最初的动力。
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