熱門時事分享：工作地點彈性反而瞎忙沒產出？掌握深度工作，找回最值錢的專注力｜20260421
目錄
2026 年 04 月 21 日｜HOT 用英文聊時事｜S1 EP23
歡迎收聽《HOT 用英文聊時事》，我是 CLN 的 Clarence 老師。這幾年很多人的工作方式漸漸改變，有時在公司上班，有時在家工作，這種一半遠距、一半進辦公室的模式，被稱為「混合辦公」。雖然省去了通勤看似更自由，但代價是專注力被無止盡的郵件和即時訊息切得零碎，真正能專心做一件事的時間變得很少，不少人可能都經歷過，一整天下來很累，卻又說不出自己到底在忙什麼。
Welcome to “Hot English Topics.” This is Clarence from CLN. In recent years, many people’s work routines have gradually changed. Some days are spent working in the office, while others are spent working from home. This mix of remote and in-office work is known as hybrid work. While cutting down on commuting may seem to offer more freedom, it often comes at the cost of constant interruptions from emails and instant messages. As a result, the time available to fully focus on one task has become increasingly limited. Many people have experienced this feeling of ending the day exhausted, yet struggling to clearly explain what they were actually busy doing.
面對這樣的困境，喬治城大學教授 Cal Newport 提出的「深度工作」就是最好的解藥，是指在完全沒有干擾的狀態下，全神貫注投入高強度的任務，在專注力稀缺的時代，能夠持續專心完成複雜工作的能力，會直接反映在學習速度與成果品質上，讓你擁有脫穎而出的絕對優勢。今天，就讓我們來聊聊，深度工作為什麼這麼重要，以及面對各種干擾，我們又該如何找回專注力的主控權。
In response to this situation, the concept of “deep work,” proposed by Georgetown University professor Cal Newport, offers an effective solution. Deep work refers to focusing fully on demanding tasks without distractions. In an age where attention is increasingly scarce, the ability to stay focused on complex work is closely linked to faster learning and higher-quality results, helping people stand out in their work. Today, we will discuss why deep work is so important and how we can regain control of our focus in the face of constant interruptions.
既然深度工作這麼重要，現實中為什麼我們卻很難辦到呢？關鍵在於我們的工作流很常被打斷。首先是數位干擾，研究顯示，員工平均每 2 分鐘就被郵件或即時訊息打斷，一天可能超過 30 次，這些干擾使人被迫停留在回信或處理雜事等淺薄工作中，而大腦一旦分心，平均需要 23 分鐘才能重回深度專注狀態。
If deep work is so important, why is it so hard to achieve in real life? The main reason is that our workflow is constantly interrupted. One major cause is digital distraction. Research shows that employees are interrupted by emails or instant messages every two minutes on average, adding up to more than 30 times a day. Over time, this pattern keeps people busy with shallow tasks such as replying to messages or handling small duties. After each distraction, the brain needs about 23 minutes to regain deep focus.
其次，頻繁的會議也讓人精疲力竭，高達 71% 的會議被認為缺乏產出，會議結束後，人的精力往往已經被榨乾，後面的工作很難再全心投入。最後是環境干擾，無論是辦公室的交談聲還是居家噪音，都會造成注意力殘留，一部分思緒還卡在其他事情上無法即時切換。大腦在不同任務間反覆空轉，能量持續被消耗，長期累積下來，這些看似微小的打斷持續摧毀著專注力，最終成了壓垮產能的真正元兇。
Second, frequent meetings also drain people’s energy. About 71 percent of meetings are considered unproductive. After meetings end, people often feel exhausted, which makes it hard to fully focus on the work that follows. Environmental distractions also matter. Office conversations or noise at home can create attention residue, leaving part of the mind stuck on other tasks. As the brain keeps switching between tasks, energy is constantly consumed, and these small but frequent interruptions gradually weaken focus, becoming a key reason for declining productivity.
面對破碎的注意力，要讓大腦順利進入心流狀態，關鍵在於建立明確的儀式感。透過固定的開工儀式，例如整理桌面、準備特定飲品或播放專注音樂，有助於縮短大腦的暖身期；而在收工前，執行一套關機儀式也同樣重要，檢視最後的收件匣並規劃隔日任務，能有效降低焦慮，在非工作時間真正放鬆。接著是運用「時間區塊法」，在行事曆鎖定 60 到 90 分鐘的專屬時段，甚至延長為 2 至 4 小時，研究發現這個作法能提升高達 80% 的生產力，避免頻繁切換任務產生的疲勞。最後，必須主動隔離數位干擾，光是手機出現在視線內就會占用認知資源，因此開啟勿擾模式、戴上降噪耳機並把回訊息的時間集中在固定時段，才能為專注力建立起最後防線。
To help the brain enter a state of flow when attention is fragmented, the key is to build clear routines. A fixed startup ritual, such as tidying your desk, preparing a specific drink, or playing focus music, can shorten the brain’s warm-up time. Before ending the workday, a shutdown ritual is equally important. Reviewing final emails and planning tasks for the next day can reduce anxiety and help the mind truly relax outside of work. Next, use the time-blocking method by setting aside 60 to 90-minute periods on your calendar, or even extending them to 2 to 4 hours. Research shows this can boost productivity by up to 80 percent and reduce fatigue from frequent task switching. Finally, actively block digital distractions. Simply having a phone in sight uses cognitive resources. Turning on Do Not Disturb mode, wearing noise-cancelling headphones, and grouping message replies into fixed time slots can help protect your focus.
除了個人練習，團隊制度的調整也是落實的關鍵。不少企業開始推行無會議日，避免工作時間被零碎會議切割，像是電商龍頭 Shopify 透過大規模取消例會，替員工釋放超過 32 萬小時的專注時間，取消這些無效溝通後，產能自然大幅提升。
Beyond individual practice, team system changes are also key to making deep work possible. Many companies now use no-meeting days to stop work time from being broken up by meetings. For example, e-commerce leader Shopify canceled many routine meetings, freeing over 320,000 hours of focused work time. By cutting these ineffective communications, productivity improved naturally.
另一方面，根據 Desklog 的研究整理，許多團隊開始改以「非同步協作」為優先，透過文件與雲端專案工具交換資訊，這類做法可讓團隊在會議中浪費的時間減少約 45%，降低即時訊息打斷造成的專注耗損，並透過更彈性的排程方式，使個人產出提升約 20%。至於績效評估層面，則有越來越多團隊選擇從工時與在線時間，轉向以結果為導向的衡量方式，讓成員將注意力放在實際產出與目標達成，而非僅僅完成任務或維持表面的忙碌狀態。
On the other hand, research compiled by Desklog shows that many teams are prioritizing “asynchronous collaboration”. By sharing information through documents and cloud-based project tools, this approach can reduce time wasted in meetings by about 45% and lessen attention loss from constant message interruptions. More flexible scheduling can also raise individual productivity by around 20%. In performance evaluation, more teams are moving away from tracking working hours or online time and instead focusing on results, so members pay attention to real output and goal achievement rather than simply looking busy.
當我們在公司努力落實深度工作後，最後一關就是找回生活的主動權。前面提到的關機儀式是為了幫大腦達成心理抽離，透過收工動作徹底中斷對工作的反覆思考，在下班後的特定時段徹底隔絕通知，讓耗損的能量在休息時間獲得真正的修復。此外，如果回家只是無意識滑手機和看劇，反而會累積更多空虛，相比之下，投入運動、學習或美感體驗等休閒活動，雖然需要付出一點心力，卻能帶來更踏實的成就感，這能幫大腦從被動回應訊息的模式，切換回主動掌控的節奏，找回「我才是時間主人」的真實感。
After putting deep work into practice at work, the final step is to regain control of our personal lives. As mentioned earlier, the shutdown ritual helps the brain achieve mental disengagement by clearly ending the workday and stopping repeated work-related thoughts. During set hours after work, turning off notifications allows drained energy to properly recover during rest. Moreover, if going home only involves mindlessly scrolling on your phone or watching shows, it can increase feelings of emptiness. In contrast, spending time on leisure activities such as exercise, learning, or aesthetic experiences may take some effort, but they bring a stronger sense of accomplishment. This helps the brain shift away from passively reacting to messages and return to a more active, self-directed rhythm, allowing people to regain the real feeling that they are in control of their own time.
若你喜歡這種主題與雙語內容，歡迎追蹤我們、給我們五顆星，並分享給對深度工作或學英文有興趣的朋友。也告訴我們下次想聽的主題吧！我是 CLN 的 Clarence 老師，我們下次見！
If you enjoy this bilingual episode, please follow, rate us five stars, and share with friends interested in Deep Work or English learning. Tell us what topic you want next. This is Clarence from CLN. See you again soon!
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