{"id":37430,"date":"2023-12-08T23:34:23","date_gmt":"2023-12-08T23:34:23","guid":{"rendered":"https:\/\/masterskills.org\/blog\/suc-manh-cua-thoi-quen-va-cach-ap-dung-de-phat-trien-nang-luc-ban-than.html"},"modified":"2023-12-24T21:46:46","modified_gmt":"2023-12-24T14:46:46","slug":"suc-manh-cua-thoi-quen-va-cach-ap-dung-de-phat-trien-nang-luc-ban-than","status":"publish","type":"post","link":"https:\/\/masterskills.org\/blog\/suc-manh-cua-thoi-quen-va-cach-ap-dung-de-phat-trien-nang-luc-ban-than.html","title":{"rendered":"S\u1ee9c m\u1ea1nh c\u1ee7a th\u00f3i quen v\u00e0 c\u00e1ch \u00e1p d\u1ee5ng \u0111\u1ec3 ph\u00e1t tri\u1ec3n n\u0103ng l\u1ef1c b\u1ea3n th\u00e2n"},"content":{"rendered":"
\n

\u0110\u01b0\u1ee3c nhi\u1ec1u ng\u01b0\u1eddi coi l\u00e0 t\u00e1c ph\u1ea9m kinh \u0111i\u1ec3n v\u1ec1 ch\u1ee7 \u0111\u1ec1 n\u00e0y, \u201cS\u1ee9c m\u1ea1nh c\u1ee7a th\u00f3i quen\u201d c\u1ee7a Charles Duhigg l\u00e0 m\u1ed9t kh\u00e1m ph\u00e1 c\u00f3 ph\u01b0\u01a1ng ph\u00e1p d\u00e0i 400 trang v\u1ec1 b\u1ea3n ch\u1ea5t v\u00e0 c\u01a1 ch\u1ebf c\u1ee7a th\u00f3i quen c\u1ee7a ch\u00fang ta. Quan tr\u1ecdng h\u01a1n, n\u00f3 c\u00f2n l\u00e0 m\u1ed9t c\u1ea9m nang v\u1ec1 c\u00e1ch r\u00e8n luy\u1ec7n b\u1ea3n th\u00e2n kh\u1ecfi nh\u1eefng \u0111i\u1ec1u t\u1ed3i t\u1ec7. V\u00ec v\u1eady, h\u00e3y s\u1eb5n s\u00e0ng t\u00ecm hi\u1ec3u c\u00e1ch th\u1ee9c ho\u1ea1t \u0111\u1ed9ng c\u1ee7a th\u00f3i quen v\u00e0 c\u00e1ch thay \u0111\u1ed5i th\u00f3i quen b\u1ea1n kh\u00f4ng th\u00edch, t\u1eeb \u0111\u00f3 c\u00f3 th\u1ec3 \u00e1p d\u1ee5ng \u0111\u1ec3 ph\u00e1t tri\u1ec3n n\u0103ng l\u1ef1c b\u1ea3n th\u00e2n.<\/p>\n

V\u00f2ng l\u1eb7p th\u00f3i quen: th\u00f3i quen ho\u1ea1t \u0111\u1ed9ng nh\u01b0 th\u1ebf n\u00e0o<\/b><\/h2>\n

Theo m\u1ed9t b\u00e0i b\u00e1o n\u0103m 2006 \u0111\u01b0\u1ee3c xu\u1ea5t b\u1ea3n b\u1edfi m\u1ed9t nh\u00e0 nghi\u00ean c\u1ee9u c\u1ee7a \u0110\u1ea1i h\u1ecdc Duke, h\u01a1n 40% h\u00e0nh \u0111\u1ed9ng ch\u00fang ta th\u1ef1c hi\u1ec7n m\u1ed7i ng\u00e0y kh\u00f4ng ph\u1ea3i l\u00e0 quy\u1ebft \u0111\u1ecbnh th\u1ef1c t\u1ebf m\u00e0 l\u00e0 th\u00f3i quen. L\u00fd do r\u1ea5t \u0111\u01a1n gi\u1ea3n: b\u1ed9 n\u00e3o c\u1ee7a ch\u00fang ta li\u00ean t\u1ee5c t\u00ecm ki\u1ebfm nh\u1eefng c\u00e1ch m\u1edbi \u0111\u1ec3 ti\u1ebft ki\u1ec7m n\u0103ng l\u01b0\u1ee3ng, v\u00ec v\u1eady khi n\u00f3 nh\u1eadn th\u1ea5y m\u1ed9t chu\u1ed7i h\u00e0nh \u0111\u1ed9ng mang l\u1ea1i k\u1ebft qu\u1ea3 c\u00f3 l\u1ee3i, n\u00f3 s\u1ebd chuy\u1ec3n \u0111\u1ed5i n\u00f3 th\u00e0nh m\u1ed9t th\u00f3i quen t\u1ef1 \u0111\u1ed9ng v\u00e0 l\u01b0u tr\u1eef n\u00f3 trong m\u1ed9t ph\u1ea7n nguy\u00ean th\u1ee7y c\u1ee7a b\u1ed9 n\u00e3o \u0111\u01b0\u1ee3c g\u1ecdi l\u00e0 c\u00e1c h\u1ea1ch n\u1ec1n (basal ganglia).<\/p>\n

Nh\u00ecn chung, t\u1ea5t c\u1ea3 c\u00e1c th\u00f3i quen \u0111\u1ec1u c\u00f3 chung m\u1ed9t khu\u00f4n m\u1eabu v\u00e0 c\u00f3 th\u1ec3 \u0111\u01b0\u1ee3c chia nh\u1ecf th\u00e0nh m\u1ed9t v\u00f2ng l\u1eb7p ba b\u01b0\u1edbc:<\/p>\n

    \n
  • \u0110\u1ea7u ti\u00ean, c\u00f3 m\u1ed9t t\u00edn hi\u1ec7u<\/b> b\u00ean ngo\u00e0i. N\u00f3 k\u00edch ho\u1ea1t cho bi\u1ebft b\u1ed9 n\u00e3o c\u1ee7a b\u1ea1n chuy\u1ec3n sang ch\u1ebf \u0111\u1ed9 t\u1ef1 \u0111\u1ed9ng v\u00e0 s\u1eed d\u1ee5ng th\u00f3i quen n\u00e0o. \u0110\u00f3 c\u00f3 th\u1ec3 l\u00e0 b\u1ea5t c\u1ee9 th\u1ee9 g\u00ec, t\u1eeb ti\u1ebfng nh\u1ea1c quen thu\u1ed9c c\u1ee7a m\u1ed9t chi\u1ebfc xe b\u00e1n kem cho \u0111\u1ebfn m\u00f9i c\u00e0 ph\u00ea m\u1edbi pha v\u00e0o bu\u1ed5i s\u00e1ng.<\/li>\n
  • Sau \u0111\u00f3, ch\u00ednh l\u00e0 th\u00f3i quen<\/b> h\u1eb1ng ng\u00e0y nh\u01b0 h\u00e0nh vi b\u1ea1n mu\u1ed1n thay \u0111\u1ed5i (v\u00ed d\u1ee5: c\u1eafn m\u00f3ng tay) ho\u1eb7c c\u1ee7ng c\u1ed1 (v\u00ed d\u1ee5: \u0111i c\u1ea7u thang b\u1ed9 thay v\u00ec thang m\u00e1y).<\/li>\n
  • Cu\u1ed1i c\u00f9ng, ph\u1ea7n th\u01b0\u1edfng<\/b> gi\u00fap b\u1ed9 n\u00e3o c\u1ee7a b\u1ea1n t\u00ecm ra li\u1ec7u v\u00f2ng l\u1eb7p c\u1ee5 th\u1ec3 n\u00e0y c\u00f3 \u0111\u00e1ng \u0111\u1ec3 ghi nh\u1edb cho t\u01b0\u01a1ng lai hay kh\u00f4ng. Ph\u1ea7n th\u01b0\u1edfng c\u00f3 th\u1ec3 l\u00e0 b\u1ea5t c\u1ee9 th\u1ee9 g\u00ec, t\u1eeb m\u1ed9t thanh s\u00f4 c\u00f4 la \u0111\u1ebfn m\u1ed9t t\u1eadp phim y\u00eau th\u00edch c\u1ee7a b\u1ea1n.<\/li>\n<\/ul>\n

    B\u1ed9 n\u00e3o khao kh\u00e1t: th\u00f3i quen \u0111\u01b0\u1ee3c cung c\u1ea5p nh\u01b0 th\u1ebf n\u00e0o<\/b><\/h2>\n

    Theo th\u1eddi gian, v\u00f2ng l\u1eb7p th\u00f3i quen n\u00e0y (t\u00edn hi\u1ec7u – th\u00f3i quen – ph\u1ea7n th\u01b0\u1edfng) ng\u00e0y c\u00e0ng tr\u1edf n\u00ean t\u1ef1 \u0111\u1ed9ng h\u01a1n. Duhigg vi\u1ebft: \u201ct\u00edn hi\u1ec7u v\u00e0 ph\u1ea7n th\u01b0\u1edfng tr\u1edf n\u00ean h\u00f2a quy\u1ec7n v\u1edbi nhau theo c\u00e1ch m\u00e0 m\u1ed9t c\u1ea3m gi\u00e1c mong \u0111\u1ee3i v\u00e0 khao kh\u00e1t m\u1ea1nh m\u1ebd xu\u1ea5t hi\u1ec7n. Ch\u00ednh s\u1ef1 khao kh\u00e1t n\u00e0y \u0111\u00e3 cung c\u1ea5p n\u0103ng l\u01b0\u1ee3ng cho v\u00f2ng l\u1eb7p th\u00f3i quen v\u00e0 mang l\u1ea1i s\u1ee9c m\u1ea1nh cho th\u00f3i quen c\u1ee7a h\u1ecd.<\/p>\n

    Khi t\u00edn hi\u1ec7u v\u00e0 ph\u1ea7n th\u01b0\u1edfng \u0111\u01b0\u1ee3c t\u1ef1 \u0111\u1ed9ng h\u00f3a, ch\u00fang ta kh\u00f4ng th\u1ec3 tr\u00e1nh kh\u1ecfi c\u1ea3m gi\u00e1c \u0111\u00f3i ph\u1ea7n th\u01b0\u1edfng\u00a0sau m\u1ed7i khi ti\u1ebfp x\u00fac v\u1edbi t\u00edn hi\u1ec7u. Nghe nh\u1ea1c leng keng c\u1ee7a m\u1ed9t chi\u1ebfc xe b\u00e1n kem l\u01b0u \u0111\u1ed9ng t\u1ea1o ra d\u1ef1 \u0111o\u00e1n v\u1ec1 ni\u1ec1m vui trong n\u00e3o c\u1ee7a ch\u00fang ta, nh\u01b0ng c\u0169ng k\u00edch ho\u1ea1t m\u00f4 h\u00ecnh th\u1ea7n kinh li\u00ean quan \u0111\u1ebfn ham mu\u1ed1n v\u00e0 th\u1ea5t v\u1ecdng. N\u1ebfu b\u1ea1n kh\u00f4ng l\u1ea5y \u0111\u01b0\u1ee3c kem \u0111\u00f3, ni\u1ec1m vui s\u1ebd bi\u1ebfn th\u00e0nh c\u1ea3m gi\u00e1c khao kh\u00e1t, v\u00e0 n\u1ebfu kh\u00f4ng \u0111\u01b0\u1ee3c th\u1ecfa m\u00e3n s\u1ebd khi\u1ebfn b\u1ea1n t\u1ee9c gi\u1eadn v\u00e0 tr\u1ea7m c\u1ea3m.<\/p>\n

    Trong tr\u01b0\u1eddng h\u1ee3p c\u00f3 th\u00f3i quen m\u1ea1nh m\u1ebd, mong mu\u1ed1n ph\u00e1t tri\u1ec3n th\u00e0nh m\u1ed9t khao kh\u00e1t \u00e1m \u1ea3nh bu\u1ed9c b\u1ed9 n\u00e3o c\u1ee7a ch\u00fang ta r\u01a1i v\u00e0o tr\u1ea1ng th\u00e1i \u201cl\u00e1i xe t\u1ef1 \u0111\u1ed9ng\u201d, ngay c\u1ea3 khi \u0111\u1ed1i m\u1eb7t v\u1edbi nh\u1eefng tr\u1edf ng\u1ea1i m\u1ea1nh m\u1ebd bao g\u1ed3m m\u1ea5t danh ti\u1ebfng, c\u00f4ng vi\u1ec7c, nh\u00e0 c\u1eeda v\u00e0 gia \u0111\u00ecnh. \u0110\u00e2y l\u00e0 l\u00fd do t\u1ea1i sao m\u1ed9t s\u1ed1 ng\u01b0\u1eddi kh\u00f4ng th\u1ec3 kh\u00f4ng l\u1eeba nh\u1eefng ng\u01b0\u1eddi quan tr\u1ecdng c\u1ee7a h\u1ecd ho\u1eb7c \u0111\u00e1nh b\u1ea1c to\u00e0n b\u1ed9 s\u1ed1 ti\u1ec1n ti\u1ebft ki\u1ec7m c\u1ee7a gia \u0111\u00ecnh h\u1ecd. Tr\u1eeb khi h\u1ecd kh\u00f4ng l\u00e0m \u0111i\u1ec1u \u0111\u00f3, n\u00e3o c\u1ee7a h\u1ecd s\u1ebd ho\u1ea1t \u0111\u1ed9ng qu\u00e1 m\u1ee9c v\u1edbi s\u1ef1 t\u1ee9c gi\u1eadn v\u00e0 th\u1ea5t v\u1ecdng, v\u00e0 s\u1ebd chi\u1ebfm l\u1ea5y to\u00e0n b\u1ed9 c\u01a1 th\u1ec3 c\u1ee7a h\u1ecd.<\/p>\n

    Quy t\u1eafc v\u00e0ng thay \u0111\u1ed5i th\u00f3i quen<\/b><\/h2>\n

    Tin x\u1ea5u l\u00e0 c\u00e1c h\u1ea1ch n\u1ec1n kh\u00e1 nguy\u00ean th\u1ee7y, v\u00ec v\u1eady kh\u00f4ng th\u1ec3 ph\u00e2n bi\u1ec7t \u0111\u01b0\u1ee3c s\u1ef1 kh\u00e1c bi\u1ec7t gi\u1eefa th\u00f3i quen x\u1ea5u v\u00e0 th\u00f3i quen t\u1ed1t. \u0110i\u1ec1u duy nh\u1ea5t n\u00f3 hi\u1ec3u l\u00e0 ph\u1ea7n th\u01b0\u1edfng trong hi\u1ec7n t\u1ea1i: n\u1ebfu n\u00f3 kh\u00f4ng nh\u1eadn \u0111\u01b0\u1ee3c ch\u00fang ngay b\u00e2y gi\u1edd, n\u00f3 s\u1ebd ch\u1ed1ng l\u1ea1i b\u1ea1n cho \u0111\u1ebfn khi b\u1ea1n tu\u00e2n theo \u00fd mu\u1ed1n c\u1ee7a n\u00f3.<\/p>\n

    Th\u1ee9 hai, v\u00f2ng l\u1eb7p th\u00f3i quen qu\u00e1 m\u1ea1nh \u0111\u1ec3 c\u00f3 th\u1ec3 b\u1ecb ph\u00e1 v\u1ee1. B\u1ea1n c\u00f3 th\u1ec3 c\u1ed1 g\u1eafng lo\u1ea1i b\u1ecf th\u00f3i quen x\u1ea5u bao nhi\u00eau t\u00f9y th\u00edch, nh\u01b0ng c\u00e1c h\u1ea1ch n\u1ec1n cu\u1ed1i c\u00f9ng s\u1ebd th\u1eafng v\u00ec khao kh\u00e1t n\u00e0y c\u00f3 t\u00e1c d\u1ee5ng m\u1ea1nh h\u01a1n nhi\u1ec1u so v\u1edbi \u00fd ch\u00ed. N\u00f3 gi\u1ed1ng nh\u01b0 c\u1ed1 g\u1eafng t\u00e1ch c\u00e1c nam ch\u00e2m m\u1ea1nh: b\u1ea1n c\u1ea7n r\u1ea5t nhi\u1ec1u l\u1ef1c v\u00e0 n\u0103ng l\u01b0\u1ee3ng \u0111\u1ec3 gi\u1eef cho t\u00edn hi\u1ec7u v\u00e0 ph\u1ea7n th\u01b0\u1edfng c\u00e1ch xa nhau, nh\u01b0ng \u0111i\u1ec1u n\u00e0y l\u00e0m ki\u1ec7t qu\u1ec7 c\u1ea3 v\u1ec1 th\u1ec3 ch\u1ea5t v\u00e0 t\u00e2m l\u00fd; s\u1edbm hay mu\u1ed9n, b\u1ea1n s\u1ebd tr\u1edf n\u00ean m\u1ec7t m\u1ecfi v\u00e0 m\u1ed9t l\u1ea7n n\u1eefa tr\u1edf l\u1ea1i th\u00f3i quen x\u1ea5u c\u0169.<\/p>\n

    May m\u1eafn thay, c\u00f3 m\u1ed9t s\u1ed1 tin t\u1ed1t. C\u1ee5 th\u1ec3, m\u1eb7c d\u00f9 b\u1ea1n kh\u00f4ng bao gi\u1edd th\u1ef1c s\u1ef1 c\u00f3 th\u1ec3 d\u1eadp t\u1eaft th\u00f3i quen x\u1ea5u c\u1ee7a m\u00ecnh b\u1eb1ng c\u00e1ch lo\u1ea1i b\u1ecf v\u00f2ng l\u1eb7p th\u00f3i quen, tuy nhi\u00ean b\u1ea1n c\u00f3 th\u1ec3 r\u00fat ng\u1eafn n\u00f3 v\u00e0 chuy\u1ec3n \u0111\u1ed5i th\u00f3i quen x\u1ea5u c\u1ee7a b\u1ea1n th\u00e0nh th\u00f3i quen t\u1ed1t. T\u1ea5t c\u1ea3 nh\u1eefng g\u00ec b\u1ea1n c\u1ea7n l\u00e0m l\u00e0 tu\u00e2n th\u1ee7 m\u1ed9t ch\u1ec9 d\u1eabn \u0111\u01a1n gi\u1ea3n, \u0111\u01b0\u1ee3c g\u1ecdi l\u00e0 quy t\u1eafc v\u00e0ng v\u1ec1 thay \u0111\u1ed5i th\u00f3i quen: gi\u1eef nguy\u00ean t\u00edn hi\u1ec7u c\u0169 v\u00e0 ph\u1ea7n th\u01b0\u1edfng c\u0169 – nh\u01b0ng xen v\u00e0o gi\u1eefa l\u00e0 m\u1ed9t th\u00f3i quen m\u1edbi.<\/i><\/b><\/p>\n

    \u201c\u0110\u00f3 l\u00e0 quy t\u1eafc,\u201d Duhigg vi\u1ebft. \u201cN\u1ebfu b\u1ea1n s\u1eed d\u1ee5ng c\u00f9ng m\u1ed9t t\u00edn hi\u1ec7u v\u00e0 cung c\u1ea5p c\u00f9ng m\u1ed9t ph\u1ea7n th\u01b0\u1edfng, b\u1ea1n c\u00f3 th\u1ec3 thay \u0111\u1ed5i c\u00f4ng vi\u1ec7c h\u00e0ng ng\u00e0y v\u00e0 thay \u0111\u1ed5i th\u00f3i quen. H\u1ea7u h\u1ebft m\u1ecdi h\u00e0nh vi \u0111\u1ec1u c\u00f3 th\u1ec3 \u0111\u01b0\u1ee3c chuy\u1ec3n \u0111\u1ed5i n\u1ebfu t\u00edn hi\u1ec7u v\u00e0 ph\u1ea7n th\u01b0\u1edfng gi\u1eef nguy\u00ean. Quy t\u1eafc v\u00e0ng \u0111\u00e3 \u1ea3nh h\u01b0\u1edfng \u0111\u1ebfn c\u00e1c ph\u01b0\u01a1ng ph\u00e1p \u0111i\u1ec1u tr\u1ecb ch\u1ee9ng nghi\u1ec7n r\u01b0\u1ee3u, b\u00e9o ph\u00ec, r\u1ed1i lo\u1ea1n \u00e1m \u1ea3nh c\u01b0\u1ee1ng ch\u1ebf (OCD) v\u00e0 h\u00e0ng tr\u0103m h\u00e0nh vi x\u1ea5u kh\u00e1c; v\u00e0 hi\u1ec3u \u0111\u01b0\u1ee3c n\u00f3 c\u00f3 th\u1ec3 gi\u00fap b\u1ea5t k\u1ef3 ai thay \u0111\u1ed5i th\u00f3i quen c\u1ee7a ch\u00ednh h\u1ecd \u201d.<\/p>\n

    Khung 4 b\u01b0\u1edbc \u0111\u1ec3 thay \u0111\u1ed5i th\u00f3i quen<\/b><\/h2>\n

    Thay \u0111\u1ed5i th\u00f3i quen kh\u00f4ng nhanh v\u00e0 c\u0169ng kh\u00f4ng h\u1ec1 d\u1ec5 d\u00e0ng; tuy nhi\u00ean, nh\u1edd quy t\u1eafc v\u00e0ng, b\u1ea1n c\u00f3 th\u1ec3 \u0111\u1ecbnh h\u00ecnh l\u1ea1i h\u1ea7u h\u1ebft m\u1ecdi th\u00f3i quen, mi\u1ec5n l\u00e0 b\u1ea1n d\u00e0nh \u0111\u1ee7 th\u1eddi gian v\u00e0 n\u1ed7 l\u1ef1c. V\u00ec c\u00f3 r\u1ea5t nhi\u1ec1u th\u00f3i quen, th\u1ef1c s\u1ef1 kh\u00f4ng c\u00f3 m\u1ed9t c\u00f4ng th\u1ee9c n\u00e0o \u0111\u1ec3 thay \u0111\u1ed5i ch\u00fang; nh\u01b0ng khung 4 b\u01b0\u1edbc sau \u0111\u00e2y – m\u1eb7c d\u00f9 ch\u1ec9 \u0111\u01a1n thu\u1ea7n l\u00e0 m\u1ed9t h\u01b0\u1edbng d\u1eabn th\u1ef1c h\u00e0nh – l\u00e0 m\u1ed9t th\u1ee9 tuy\u1ec7t v\u1eddi \u0111\u1ec3 b\u1eaft \u0111\u1ea7u:<\/p>\n

    1. X\u00e1c \u0111\u1ecbnh th\u00f3i quen.<\/b> Trong tr\u01b0\u1eddng h\u1ee3p c\u1ee7a Duhigg, th\u00f3i quen m\u00e0 anh \u1ea5y mu\u1ed1n thay \u0111\u1ed5i l\u00e0 \u0111\u1ebfn nh\u00e0 \u0103n c\u1ee7a c\u00f4ng ty v\u00e0o m\u1ed7i bu\u1ed5i chi\u1ec1u v\u00e0 mua m\u1ed9t chi\u1ebfc b\u00e1nh quy s\u00f4 c\u00f4 la – m\u1ed9t th\u00f3i quen khi\u1ebfn anh \u1ea5y t\u0103ng c\u00e2n. \u0110\u1ed1i v\u1edbi b\u1ea1n, \u0111\u00f3 c\u00f3 th\u1ec3 l\u00e0 b\u1ea5t c\u1ee9 \u0111i\u1ec1u g\u00ec, t\u1eeb h\u00fat thu\u1ed1c \u0111\u1ebfn xem phim qu\u00e1 nhi\u1ec1u, ho\u1eb7c tr\u00ec ho\u00e3n vi\u1ec7c h\u1ecdc ch\u1ee9ng ch\u1ec9 PMP (ho\u1eb7c c\u00e1c ki\u1ebfn th\u1ee9c kh\u00e1c).<\/p>\n

    2. Th\u1eed nghi\u1ec7m v\u1edbi ph\u1ea7n th\u01b0\u1edfng.<\/b> B\u00e2y gi\u1edd b\u1ea1n \u0111\u00e3 x\u00e1c \u0111\u1ecbnh \u0111\u01b0\u1ee3c th\u00f3i quen b\u1ea1n mu\u1ed1n thay \u0111\u1ed5i, b\u01b0\u1edbc th\u1ee9 hai l\u00e0 kh\u00e1m ph\u00e1 \u0111i\u1ec1u \u00edt r\u00f5 r\u00e0ng h\u01a1n – b\u1ea3n ch\u1ea5t c\u1ee7a s\u1ef1 khao kh\u00e1t g\u1eafn k\u1ebft t\u00edn hi\u1ec7u v\u00e0 ph\u1ea7n th\u01b0\u1edfng l\u1ea1i v\u1edbi nhau. H\u1ea7u h\u1ebft khao kh\u00e1t l\u00e0 \u201chi\u1ec3n nhi\u00ean khi nh\u00ecn l\u1ea1i, nh\u01b0ng c\u1ef1c k\u1ef3 kh\u00f3 nh\u1eadn ra khi ch\u00fang ta \u0111ang \u1edf trong t\u1ea7m ng\u1eafm c\u1ee7a ch\u00fang\u201d, v\u00ec v\u1eady, \u0111\u1ec3 t\u00ecm ra \u0111i\u1ec1u n\u00e0y, b\u1ea1n c\u1ea7n th\u1eed nghi\u1ec7m m\u1ed9t ch\u00fat v\u1edbi ph\u1ea7n th\u01b0\u1edfng. \u0110\u1ec3 x\u00e1c \u0111\u1ecbnh khao kh\u00e1t n\u00e0o \u0111ang th\u00fac \u0111\u1ea9y th\u00f3i quen \u0103n b\u00e1nh quy s\u00f4 c\u00f4 la m\u1ed7i bu\u1ed5i chi\u1ec1u t\u1ea1i nh\u00e0 \u0103n c\u1ee7a c\u00f4ng ty, Duhigg \u0111\u00e3 th\u1eed nhi\u1ec1u c\u00e1ch thay th\u1ebf: \u0103n b\u00e1nh quy tr\u00ean ban c\u00f4ng ho\u1eb7c t\u1ea1i b\u00e0n l\u00e0m vi\u1ec7c, \u0103n t\u00e1o ho\u1eb7c b\u00e1nh r\u00e1n, \u0111\u1ebfn nh\u00e0 \u0103n c\u1ee7a c\u00f4ng ty ch\u1ec9 \u0111\u1ec3 tr\u00f2 chuy\u1ec7n v\u1edbi b\u1ea1n b\u00e8 c\u1ee7a anh \u1ea5y,\u2026 Th\u1eed nghi\u1ec7m c\u00e1c gi\u1ea3 thuy\u1ebft kh\u00e1c nhau \u0111\u1ec3 xem khi n\u00e0o th\u00f4i th\u00fac \u1ea5y \u0111\u01b0\u1ee3c th\u1ecfa m\u00e3n. V\u00ed d\u1ee5, n\u1ebfu Duhigg b\u1ecb th\u00fac \u0111\u1ea9y b\u1edfi c\u01a1n \u0111\u00f3i, th\u00ec qu\u1ea3 t\u00e1o ho\u1eb7c b\u00e1nh r\u00e1ng s\u1ebd l\u00e0m \u0111\u01b0\u1ee3c \u0111i\u1ec1u \u0111\u00f3; n\u1ebfu anh \u1ea5y khao kh\u00e1t m\u1ed9t ch\u00fat th\u1eddi gian ngh\u1ec9 ng\u01a1i sau c\u00f4ng vi\u1ec7c v\u0103n ph\u00f2ng, th\u00ec vi\u1ec7c \u0111i d\u1ea1o quanh khu nh\u00e0 s\u1ebd l\u00e0 c\u00e1ch thay th\u1ebf hi\u1ec7u qu\u1ea3 cho m\u1ed9t chi\u1ebfc b\u00e1nh quy s\u00f4 c\u00f4 la. D\u00f9 b\u1eb1ng c\u00e1ch n\u00e0o, Duhigg khuy\u00ean b\u1ea1n n\u00ean vi\u1ebft ba \u0111i\u1ec1u \u0111\u1ea7u ti\u00ean xu\u1ea5t hi\u1ec7n trong \u0111\u1ea7u b\u1ea1n sau khi th\u1eed nghi\u1ec7m m\u1ed7i ho\u1ea1t \u0111\u1ed9ng – \u0111\u1ec3 t\u1ea1o ra nh\u1eadn th\u1ee9c nh\u1ea5t th\u1eddi v\u1ec1 suy ngh\u0129 v\u00e0 c\u1ea3m x\u00fac c\u1ee7a b\u1ea1n v\u00e0 k\u00edch ho\u1ea1t l\u00e0n s\u00f3ng h\u1ed3i \u1ee9c cho m\u1ed9t kho\u1ea3nh kh\u1eafc trong t\u01b0\u01a1ng lai.<\/p>\n

    3. C\u00e1ch ly t\u00edn hi\u1ec7u.<\/b> T\u1ea1i th\u1eddi \u0111i\u1ec3m n\u00e0y, b\u1ea1n bi\u1ebft c\u1ea3 th\u00f3i quen v\u00e0 ph\u1ea7n th\u01b0\u1edfng. Nh\u1eefng g\u00ec c\u00f2n l\u1ea1i l\u00e0 x\u00e1c \u0111\u1ecbnh c\u00e1c t\u00edn hi\u1ec7u. H\u1ea7u h\u1ebft t\u1ea5t c\u1ea3 c\u00e1c t\u00edn hi\u1ec7u th\u00f3i quen s\u1ebd thu\u1ed9c m\u1ed9t trong n\u0103m lo\u1ea1i sau: v\u1ecb tr\u00ed, th\u1eddi gian, tr\u1ea1ng th\u00e1i c\u1ea3m x\u00fac, nh\u1eefng ng\u01b0\u1eddi kh\u00e1c, v\u00e0 h\u00e0nh \u0111\u1ed9ng ngay tr\u01b0\u1edbc th\u00f3i quen. Duhigg ghi ch\u00e9p c\u1ea9n th\u1eadn n\u0103m manh m\u1ed1i n\u00e0y cho m\u1ed7i l\u1ea7n anh ta b\u1ecb v\u01b0\u1ee3t qua b\u1edfi s\u1ef1 th\u00f4i th\u00fac \u0111\u1ed1i v\u1edbi m\u1ed9t chi\u1ebfc b\u00e1nh quy s\u00f4 c\u00f4 la. Sau v\u00e0i ng\u00e0y, anh \u1ea5y ph\u00e1t hi\u1ec7n ra r\u1eb1ng th\u00f3i quen c\u1ee7a m\u00ecnh \u0111\u01b0\u1ee3c k\u00edch ho\u1ea1t v\u00e0o m\u1ed9t th\u1eddi \u0111i\u1ec3m c\u1ee5 th\u1ec3 trong ng\u00e0y: kho\u1ea3ng 3 gi\u1edd chi\u1ec1u. V\u00ec \u0111\u1ed3ng th\u1eddi th\u1eed nghi\u1ec7m v\u1edbi c\u00e1c ph\u1ea7n th\u01b0\u1edfng, anh \u1ea5y nh\u1eadn ra r\u1eb1ng \u0111i\u1ec1u th\u00fac \u0111\u1ea9y h\u00e0nh vi c\u1ee7a anh \u1ea5y kh\u00f4ng ph\u1ea3i l\u00e0 c\u1ea3m gi\u00e1c \u0111\u00f3i hay nhu c\u1ea7u n\u0103ng l\u01b0\u1ee3ng t\u1ee9c th\u1eddi – m\u00e0 l\u00e0 nhu c\u1ea7u t\u1ea1m th\u1eddi m\u1ea5t t\u1eadp trung kh\u1ecfi c\u00f4ng vi\u1ec7c, \u0111i\u1ec1u xu\u1ea5t ph\u00e1t t\u1eeb vi\u1ec7c t\u00e1n g\u1eabu v\u1edbi b\u1ea1n b\u00e8.<\/p>\n

    4. C\u00f3 k\u1ebf ho\u1ea1ch.<\/b> B\u00e2y gi\u1edd \u0111\u00e3 \u0111\u1ebfn l\u00fac \u00e1p d\u1ee5ng quy t\u1eafc v\u00e0ng v\u00e0o th\u1ef1c t\u1ebf v\u00e0 \u0111\u01b0a ra m\u1ed9t k\u1ebf ho\u1ea1ch b\u1eb1ng v\u0103n b\u1ea3n s\u1ebd gi\u00fap b\u1ea1n r\u00fat ng\u1eafn v\u00f2ng l\u1eb7p th\u00f3i quen. Trong tr\u01b0\u1eddng h\u1ee3p th\u00f3i quen \u0103n b\u00e1nh quy v\u00e0o bu\u1ed5i chi\u1ec1u c\u1ee7a Duhigg, k\u1ebf ho\u1ea1ch c\u00f3 d\u1ea1ng nh\u01b0 sau: \u201cV\u00e0o l\u00fac 3 gi\u1edd chi\u1ec1u m\u1ed7i ng\u00e0y, t\u00f4i s\u1ebd \u0111i b\u1ed9 \u0111\u1ebfn b\u00e0n c\u1ee7a m\u1ed9t ng\u01b0\u1eddi b\u1ea1n v\u00e0 n\u00f3i chuy\u1ec7n trong 10 ph\u00fat\u201d. Nh\u01b0 b\u1ea1n c\u00f3 th\u1ec3 th\u1ea5y, t\u00e1c gi\u1ea3 kh\u00f4ng ch\u1ec9 gi\u1eef ph\u1ea7n th\u01b0\u1edfng (t\u1ea1m th\u1eddi m\u1ea5t t\u1eadp trung v\u00e0o c\u00f4ng vi\u1ec7c) m\u00e0 c\u00f2n gi\u1eef c\u1ea3 t\u00edn hi\u1ec7u (th\u1eddi gian th\u00f4i th\u00fac xu\u1ea5t hi\u1ec7n). \u0110i\u1ec1u duy nh\u1ea5t anh \u1ea5y thay \u0111\u1ed5i l\u00e0 th\u00f3i quen: thay v\u00ec \u0103n m\u1ed9t chi\u1ebfc b\u00e1nh quy s\u00f4-c\u00f4-la, anh \u1ea5y quy\u1ebft t\u00e2m th\u1ecfa m\u00e3n c\u01a1n khao kh\u00e1t l\u00fac ba gi\u1edd c\u1ee7a m\u00ecnh b\u1eb1ng c\u00e1ch \u00e9p b\u1ea3n th\u00e2n n\u00f3i chuy\u1ec7n v\u1edbi m\u1ed9t ng\u01b0\u1eddi b\u1ea1n. Anh \u1ea5y th\u1eadm ch\u00ed c\u00f2n \u0111\u1eb7t l\u1eddi nh\u1eafc \u0111\u1ec3 th\u1ef1c hi\u1ec7n \u0111i\u1ec1u n\u00e0y. Thay \u0111\u1ed5i kh\u00f4ng c\u00f3 hi\u1ec7u l\u1ef1c ngay l\u1eadp t\u1ee9c, nh\u01b0ng Duhigg vui m\u1eebng chia s\u1ebb r\u1eb1ng n\u00f3 ho\u1ea1t \u0111\u1ed9ng ho\u00e0n h\u1ea3o v\u1ec1 l\u00e2u d\u00e0i. V\u1ea5n \u0111\u1ec1 l\u00e0 n\u00f3 lu\u00f4n ho\u1ea1t \u0111\u1ed9ng: nh\u01b0 ch\u00fang ta \u0111\u00e3 n\u00f3i, h\u1ea1ch n\u1ec1n qu\u00e1 th\u00f4 s\u01a1 \u0111\u1ec3 ph\u00e2n bi\u1ec7t gi\u1eefa c\u00e1c th\u00f3i quen x\u1ea5u v\u00e0 t\u1ed1t, v\u00e0 c\u00f4ng vi\u1ec7c duy nh\u1ea5t c\u1ee7a n\u00f3 l\u00e0 y\u00eau c\u1ea7u b\u1ea1n l\u00e0m \u0111i\u1ec1u g\u00ec \u0111\u00f3 \u0111\u1ec3 nh\u1eadn \u0111\u01b0\u1ee3c ph\u1ea7n th\u01b0\u1edfng m\u00e0 n\u00f3 mu\u1ed1n. V\u00ec v\u1eady, b\u1eb1ng c\u00e1ch gi\u1eef nguy\u00ean t\u00edn hi\u1ec7u v\u00e0 ph\u1ea7n th\u01b0\u1edfng v\u00e0 thay \u0111\u1ed5i th\u00f3i quen k\u1ebft n\u1ed1i ch\u00fang, c\u1ea3 b\u1ea1n v\u00e0 h\u1ea1ch n\u1ec1n c\u1ee7a b\u1ea1n \u0111\u1ec1u chi\u1ebfn th\u1eafng.<\/p>\n

    T\u1ea7m quan tr\u1ecdng c\u1ee7a ni\u1ec1m tin<\/b><\/h2>\n

    Thay th\u1ebf th\u00f3i quen l\u00e0 m\u1ed9t b\u00ed k\u00edp tuy\u1ec7t v\u1eddi. H\u00e3y s\u1eed d\u1ee5ng n\u00f3 m\u1ed9t c\u00e1ch kh\u00f4n ngoan, v\u00e0 ch\u1ec9 trong v\u00e0i tu\u1ea7n, b\u1ea1n c\u00f3 th\u1ec3 lo\u1ea1i b\u1ecf m\u1ed9t th\u00f3i quen x\u1ea5u v\u00e0 \u00e1p d\u1ee5ng m\u1ed9t th\u00f3i quen t\u1ed1t – c\u1ea3 hai trong m\u1ed9t!<\/p>\n

    Tuy nhi\u00ean, qu\u00e1 tr\u00ecnh l\u1eadp tr\u00ecnh l\u1ea1i th\u00f3i quen n\u00e0y c\u00f3 m\u1ed9t l\u1ed7 h\u1ed5ng quan tr\u1ecdng: n\u00f3 ch\u1ec9 ho\u1ea1t \u0111\u1ed9ng khi kh\u00f4ng b\u1ecb \u00e1p l\u1ef1c cu\u1ed9c s\u1ed1ng l\u00ean qu\u00e1 cao. V\u00ed d\u1ee5: n\u1ebfu b\u1ea1n ph\u00e1t hi\u1ec7n ra \u0111\u1ed1i t\u00e1c c\u1ee7a b\u1ea1n \u0111ang l\u1eeba d\u1ed1i b\u1ea1n ho\u1eb7c m\u1ed9t ng\u01b0\u1eddi m\u00e0 b\u1ea1n r\u1ea5t y\u00eau th\u01b0\u01a1ng b\u1ecb ch\u1ea9n \u0111o\u00e1n m\u1eafc b\u1ec7nh ung th\u01b0, r\u1ea5t c\u00f3 th\u1ec3 b\u1ea1n s\u1ebd ngay l\u1eadp t\u1ee9c quay l\u1ea1i v\u00f2ng l\u1eb7p c\u0169. B\u1ea1n c\u1ea7n \u0111i\u1ec1u g\u00ec \u0111\u00f3 h\u01a1n ch\u00ednh b\u1ea3n th\u00e2n b\u1ea1n, \u0111i\u1ec1u g\u00ec \u0111\u00f3 h\u01a1n c\u1ea3 \u00fd ch\u00ed c\u1ee7a b\u1ea1n \u0111\u1ec3 v\u01b0\u1ee3t qua nh\u1eefng kho\u1ea3nh kh\u1eafc nh\u01b0 v\u1eady. V\u00e0 \u0111\u00f3 l\u00e0 ni\u1ec1m tin.<\/p>\n

    Nh\u1eefng ng\u01b0\u1eddi tin v\u00e0o \u0111i\u1ec1u g\u00ec \u0111\u00f3 l\u1edbn lao h\u01a1n b\u1ea3n th\u00e2n h\u1ecd lu\u00f4n c\u00f3 th\u1ec3 th\u1eeba nh\u1eadn s\u1ef1 b\u1ea5t l\u1ef1c c\u1ee7a m\u00ecnh (m\u00e0 kh\u00f4ng th\u1ea5y b\u1ecb t\u1ed5n th\u01b0\u01a1ng) v\u00e0 t\u00ecm th\u1ea5y ni\u1ec1m an \u1ee7i khi c\u1ea3m nh\u1eadn lu\u00f4n c\u00f3 ai \u0111\u00f3 b\u00ean c\u1ea1nh h\u1ecd. N\u1ebfu kh\u00f4ng c\u00f3 ni\u1ec1m tin, m\u1ed9t v\u00f2ng l\u1eb7p th\u00f3i quen m\u1edbi ch\u1ec9 t\u1ed3n t\u1ea1i trong th\u1eddi gian ng\u1eafn. Nh\u01b0ng \u0111\u1ec3 bi\u1ebfn v\u00f2ng l\u1eb7p th\u00f3i quen m\u1edbi th\u00e0nh h\u00e0nh vi l\u00e2u d\u00e0i, b\u1ea1n ph\u1ea3i gi\u1edbi thi\u1ec7u m\u1ed9t s\u1ed1 lo\u1ea1i ni\u1ec1m tin trong cu\u1ed9c s\u1ed1ng c\u1ee7a m\u00ecnh. N\u00f3 kh\u00f4ng nh\u1ea5t thi\u1ebft ph\u1ea3i bao g\u1ed3m \u0110\u1ea5ng t\u1ed1i cao m\u00e0 m\u1ed9t ng\u01b0\u1eddi b\u1ea1n c\u0169ng c\u00f3 th\u1ec3 l\u00e0m nh\u01b0 v\u1eady.<\/p>\n

    \u201cB\u1eb1ng ch\u1ee9ng r\u00f5 r\u00e0ng,\u201d Duhigg vi\u1ebft. \u201cN\u1ebfu b\u1ea1n mu\u1ed1n thay \u0111\u1ed5i m\u1ed9t th\u00f3i quen, b\u1ea1n ph\u1ea3i t\u00ecm m\u1ed9t th\u00f3i quen thay th\u1ebf, v\u00e0 kh\u1ea3 n\u0103ng th\u00e0nh c\u00f4ng c\u1ee7a b\u1ea1n s\u1ebd t\u0103ng l\u00ean \u0111\u00e1ng k\u1ec3 khi b\u1ea1n cam k\u1ebft thay \u0111\u1ed5i nh\u01b0 m\u1ed9t ph\u1ea7n c\u1ee7a nh\u00f3m. Ni\u1ec1m tin l\u00e0 \u0111i\u1ec1u c\u1ea7n thi\u1ebft, v\u00e0 n\u00f3 ph\u00e1t tri\u1ec3n t\u1eeb tr\u1ea3i nghi\u1ec7m c\u1ed9ng \u0111\u1ed3ng, ngay c\u1ea3 khi c\u1ed9ng \u0111\u1ed3ng \u0111\u00f3 ch\u1ec9 l\u1edbn b\u1eb1ng hai ng\u01b0\u1eddi. “<\/p>\n

    \u00c1p d\u1ee5ng \u0111\u1ec3 ph\u00e1t tri\u1ec3n n\u0103ng l\u1ef1c b\u1ea3n th\u00e2n<\/b><\/h2>\n

    Kh\u00f4ng d\u1ec5 d\u00e0ng g\u00ec \u0111\u1ec3 thay \u0111\u1ed5i m\u1ed9t th\u00f3i quen, nh\u01b0ng ch\u1ec9 c\u1ea7n c\u00f3 \u0111\u1ee7 th\u1eddi gian v\u00e0 n\u1ed7 l\u1ef1c, b\u1ea1n c\u00f3 th\u1ec3 l\u00e0m \u0111\u01b0\u1ee3c \u0111i\u1ec1u \u0111\u00f3. Ch\u1ec9 c\u1ea7n thay th\u1ebf th\u00f3i quen nh\u01b0ng v\u1eabn gi\u1eef nguy\u00ean t\u00edn hi\u1ec7u ban \u0111\u1ea7u v\u00e0 ph\u1ea7n th\u01b0\u1edfng cu\u1ed1i c\u00f9ng; v\u00e0 c\u0169ng kh\u00f4ng n\u00ean ng\u1ea1i nh\u1edd b\u1ea1n b\u00e8 gi\u00e1m s\u00e1t!<\/p>\n

    \u00c1p d\u1ee5ng v\u00e0o vi\u1ec7c h\u1ecdc ch\u1ee9ng ch\u1ec9 PMP ho\u1eb7c ph\u00e1t tri\u1ec3n m\u1ecdi n\u0103ng l\u1ef1c b\u1ea3n th\u00e2n c\u0169ng t\u01b0\u01a1ng t\u1ef1. Gi\u1eef nguy\u00ean t\u00edn hi\u1ec7u ban \u0111\u1ea7u v\u00e0 ph\u1ea7n th\u01b0\u1edfng cu\u1ed1i c\u00f9ng, \u0111\u1ed3ng th\u1eddi nh\u1edd ng\u01b0\u1eddi th\u00e2n v\u00e0 b\u1ea1n b\u00e8 gi\u00e1m s\u00e1t. \u201cB\u00ed k\u00edp t\u1ea1o \u0111\u1ed9ng l\u1ef1c\u201d trong PMP GUIDE 2021. Ch\u00fac c\u00e1c b\u1ea1n th\u00e0nh c\u00f4ng.<\/p>\n

    \u00a0<\/p>\n

    \n

    <\/strong><\/p>\n

    \u00a0<\/p>\n<\/p><\/div>\n","protected":false},"excerpt":{"rendered":"

    \u0110\u01b0\u1ee3c nhi\u1ec1u ng\u01b0\u1eddi coi l\u00e0 t\u00e1c ph\u1ea9m kinh \u0111i\u1ec3n v\u1ec1 ch\u1ee7 \u0111\u1ec1 n\u00e0y, \u201cS\u1ee9c m\u1ea1nh c\u1ee7a th\u00f3i quen\u201d c\u1ee7a Charles Duhigg l\u00e0 m\u1ed9t kh\u00e1m ph\u00e1 c\u00f3 ph\u01b0\u01a1ng ph\u00e1p d\u00e0i 400 trang v\u1ec1 b\u1ea3n ch\u1ea5t v\u00e0 c\u01a1 ch\u1ebf c\u1ee7a th\u00f3i quen c\u1ee7a ch\u00fang ta. Quan tr\u1ecdng h\u01a1n, n\u00f3 c\u00f2n l\u00e0 m\u1ed9t c\u1ea9m nang v\u1ec1 c\u00e1ch r\u00e8n […]<\/p>\n","protected":false},"author":1,"featured_media":0,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[250],"tags":[],"_links":{"self":[{"href":"https:\/\/masterskills.org\/blog\/wp-json\/wp\/v2\/posts\/37430"}],"collection":[{"href":"https:\/\/masterskills.org\/blog\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/masterskills.org\/blog\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/masterskills.org\/blog\/wp-json\/wp\/v2\/users\/1"}],"replies":[{"embeddable":true,"href":"https:\/\/masterskills.org\/blog\/wp-json\/wp\/v2\/comments?post=37430"}],"version-history":[{"count":1,"href":"https:\/\/masterskills.org\/blog\/wp-json\/wp\/v2\/posts\/37430\/revisions"}],"predecessor-version":[{"id":69184,"href":"https:\/\/masterskills.org\/blog\/wp-json\/wp\/v2\/posts\/37430\/revisions\/69184"}],"wp:attachment":[{"href":"https:\/\/masterskills.org\/blog\/wp-json\/wp\/v2\/media?parent=37430"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/masterskills.org\/blog\/wp-json\/wp\/v2\/categories?post=37430"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/masterskills.org\/blog\/wp-json\/wp\/v2\/tags?post=37430"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}