For the next 30 days, protect your attention and reduce the noise.
接下来的30天里，保护好你的注意力，减少噪音。
Avoid mass media, social media, and poker forums. 避免使用大众媒体、社交媒体和扑克论坛。
Do not watch entertainment videos or play video games for more than two hours once per week. 每周不要观看娱乐视频或玩电子游戏超过两小时。
Spend more time outdoors. 多花时间在户外。
Add at least 5--10 minutes of daily meditation. As an alternative, try a daily 'do nothing' practice. Stare at the wall for 15 minutes every day for a week. It does magic to some students' creativity and concentration. 每天至少增加5到10分钟的冥想。作为替代，尝试每天的“无所作为”练习。每天盯着墙壁看15分钟，持续一周。它对一些学生的创造力和专注力产生了神奇的作用。
Try 10 minutes of light exercise outside first thing in the morning. 早上第一件事，尝试在户外做10分钟的轻度运动。