使用耳塞。 将自己注意力分散的时间段标记在一张小卡片上。 给自己几个胡思乱想的时间段。 多呼吸新鲜空气，确保大脑内氧气充足。 工作半个小时到一个小时之后就要休息一下。 每次做一件事，并将它完成。 巧妙运用“蜘蛛技巧”。 不要在床上工作。 试试“再做5个”。

I'm interested in that, but I only have a few mins. Can you give me at most the first 500 characters of a detailed explanation in English about that?
It helps a lot. Unless it is at night and/or you live in a quiet place and you are alone, there are always some distracting noises coming from people, nature, machines, etc. Earplugs can be a bit uncomfortable so do not use them for very long periods at a time (e.g. take a break after an hour). Divide the card up into three sections: morning, afternoon, and night. Every time you catch your mind wandering, make a little checkmark in the appropriate box. After only a little while, you'll find that