一些有助于深度工作的提示词

我有 \[可用时间] 来专注于 \[具体项目/任务]，这需要深度集中。请基于卡尔·纽波特的方法帮我设计一个最佳深度工作时段：
- 在这段时间里我应该处理的确切范围是什么？- 我应该事先消除哪些潜在干扰？- 完成后我的收尾仪式是什么？- 如果这是一个较长的工作时段，我该如何安排休息？请创建一个详细的会话计划，以最大化认知产出并避免注意力残留。

I have [TIME AVAILABLE] to work on [SPECIFIC PROJECT/TASK] that requires deep concentration. Using Cal Newport's approach, help me design an optimal deep work session:
- What's the exact scope I should tackle in this timeframe?- What potential distractions should I eliminate beforehand?- What's my shutdown ritual when finished?- How do I structure breaks if this is a long session? Create a detailed session plan that maximizes cognitive output and prevents attention residue.

我正被 \[描述你当前的工作量/承诺] 淹没。请帮我应用卡尔·纽波特的浅层工作消除法：
- 哪些活动在每小时投入中的价值最低？- 我如何把类似的低价值任务批量处理？- 哪些事情我可以委派、自动化或彻底删除？- 我如何专业地拒绝那些与核心目标不符的请求？请制定一个毫不留情的审计计划，以腾出时间专注于真正重要的事情。

I'm drowning in [DESCRIBE YOUR CURRENT WORKLOAD/COMMITMENTS]. Help me apply Newport's shallow work elimination:
- Which activities provide the least value per hour invested?- How can I batch similar low-value tasks?- What can I delegate, automate, or eliminate entirely?- How do I say 'no' professionally to requests that don't align with my core objectives? Create a ruthless audit plan that frees up time for what truly matters.

我沉迷于 \[具体应用/数字习惯]，这正在破坏我的专注力。请设计一个卡尔·纽波特风格的数字戒断方案：
- 这些工具带来的实际价值与耗费时间相比如何？- 我如何重新设计我的手机/电脑以减少使用分心应用的摩擦？- 哪些线下活动可以替代数字刺激？- 我该如何应对因减少连接而产生的焦虑？请制定一个 30 天的数字极简实验，重塑我与科技的关系。

I'm addicted to [SPECIFIC APPS/DIGITAL HABITS] and it's destroying my focus. Design a Newport-style digital detox:
- What's the real value these tools provide vs. time consumed?- How can I restructure my phone/computer to reduce friction for distracting apps?- What offline activities can replace digital stimulation?- How do I handle the anxiety of being less connected? Create a 30-day digital minimalism experiment that rewires my relationship with technology.

我想为 \[具体目标/项目] 建立一个每天的深度工作习惯。请基于卡尔·纽波特的仪式方法：
- 一天中我在哪个时间段的认知最敏锐？- 什么样的物理环境能最优化我的专注力？- 什么样的工作前例行程序能向大脑发出深度思考的信号？- 我如何衡量进展以保持动力？请设计一个可持续的日常仪式，使深度工作自动化，而不是依赖意志力。

I want to establish a daily deep work practice for [SPECIFIC GOAL/PROJECT]. Using Newport's ritual approach:
- What time of day am I most cognitively sharp?- What physical environment optimizes my focus?- What pre-work routine signals my brain it's time for deep thinking?- How do I measure progress to stay motivated? Design a sustainable daily ritual that makes deep work automatic rather than dependent on willpower.

我在专注工作时容易被 \[具体干扰/担忧] 分心。请帮我应用卡尔·纽波特的注意力残留解决方案：
- 我如何创建一个‘担忧清单’系统来处理入侵性想法？- 什么样的收尾仪式能确保未完成的任务不会困扰我的专注？- 我如何训练大脑在困难的认知工作中保持当下？- 哪些冥想或正念练习有助于维持注意力？请创建一个训练计划，把我的专注力像肌肉一样逐步锻炼出来。

I struggle with my mind wandering to [SPECIFIC DISTRACTIONS/WORRIES] during focused work. Help me apply Newport's attention residue solutions:
- How do I create a 'worry dump' system for intrusive thoughts?- What shutdown ritual ensures incomplete tasks don't haunt my focus?- How can I train my brain to stay present during difficult cognitive work?- What meditation or mindfulness practices support sustained attention? Create an attention training program that builds my focus like a muscle.

我想在 \[具体技能/领域] 中达到卓越水平，以推动我的职业发展。请基于卡尔·纽波特的职业资本方法：
- 在该领域中哪些核心技能能创造不成比例的高价值？- 我如何获得对表现的反馈以快速改进？- 什么样的刻意练习方案能帮助我建立精通？- 我如何在技能发展与当前责任之间取得平衡？请设计一个聚焦的技能构建计划，使我在该领域中不可或缺。

I want to become excellent at [SPECIFIC SKILL/DOMAIN] to advance my career. Using Newport's career capital approach:
- What are the core skills that create disproportionate value in this field?- How can I get feedback on my performance to improve rapidly?- What deliberate practice routine will build mastery?- How do I balance skill development with current responsibilities? Design a focused skill-building plan that makes me indispensable in my field.

我需要维持职业人脉，但又不能因社交媒体分散注意力。请设计一个受卡尔·纽波特启发的方法：
- 什么是与我目标相符的最低可行社交媒体？- 我如何将社交互动批量集中在特定时间？- 我如何在不持续在线的情况下为人脉网络提供价值？- 我如何在数字点赞和评论之外建立真实关系？请制定一个人脉策略，在构建职业资本的同时保护我的专注力。

I need to maintain professional connections without losing focus to social media. Design a Newport-inspired approach:
- What's the minimum viable social media presence for my goals?- How can I batch social interactions to specific times?- What value can I provide to my network without constant engagement?- How do I build real relationships beyond digital likes and comments? Create a networking strategy that builds career capital while protecting my attention.