{"id":39791,"date":"2023-12-10T01:42:46","date_gmt":"2023-12-10T01:42:46","guid":{"rendered":"https:\/\/masterskills.org\/blog\/chi-co-25-000-buoi-sang-trong-doi-duoi-day-la-8-cach-de-khong-lang-phi-them-mot-ngay-nao-nua.html"},"modified":"2023-12-24T21:50:05","modified_gmt":"2023-12-24T14:50:05","slug":"chi-co-25-000-buoi-sang-trong-doi-duoi-day-la-8-cach-de-khong-lang-phi-them-mot-ngay-nao-nua","status":"publish","type":"post","link":"https:\/\/masterskills.org\/blog\/chi-co-25-000-buoi-sang-trong-doi-duoi-day-la-8-cach-de-khong-lang-phi-them-mot-ngay-nao-nua.html","title":{"rendered":"Ch\u1ec9 c\u00f3 25.000 bu\u1ed5i s\u00e1ng trong \u0111\u1eddi, d\u01b0\u1edbi \u0111\u00e2y l\u00e0 8 c\u00e1ch \u0111\u1ec3 kh\u00f4ng l\u00e3ng ph\u00ed th\u00eam m\u1ed9t ng\u00e0y n\u00e0o n\u1eefa"},"content":{"rendered":"
\n

H\u00e3y c\u00f9ng t\u00ecm hi\u1ec3u xem t\u00e1c gi\u1ea3 c\u1ee7a cu\u1ed1n s\u00e1ch “Transform Your Habits – Thay \u0110\u1ed5i Th\u00f3i Quen C\u1ee7a B\u1ea1n<\/em>” n\u00f3i g\u00ec v\u1ec1 c\u00e1ch b\u1ea1n \u0111ang s\u1eed d\u1ee5ng kho\u1ea3ng th\u1eddi gian m\u1ed7i bu\u1ed5i s\u00e1ng c\u1ee7a m\u00ecnh nh\u00e9!<\/p>\n

T\u00e1c gi\u1ea3 James Clear<\/strong> \u0111\u00e3 vi\u1ebft v\u1ec1 t\u00e1c d\u1ee5ng khi s\u1eed d\u1ee5ng khoa h\u1ecdc \u0111\u1ec3 x\u00e2y d\u1ef1ng th\u00f3i quen t\u1ed1t v\u00e0 c\u1ea3i thi\u1ec7n s\u1ee9c kh\u1ecfe c\u1ee7a b\u1ea3n th\u00e2n. Cu\u1ed1n s\u00e1ch h\u01b0\u1edbng d\u1eabn mi\u1ec5n ph\u00ed “Transform Your Habits – Thay \u0110\u1ed5i Th\u00f3i Quen C\u1ee7a B\u1ea1n<\/em>” \u0111\u00e3 c\u00f3 h\u01a1n 80.000 l\u01b0\u1ee3t t\u1ea3i v\u1ec1. B\u00e0i vi\u1ebft d\u01b0\u1edbi \u0111\u00e2y \u0111\u01b0\u1ee3c tr\u00edch trong cu\u1ed1n s\u00e1ch c\u1ee7a t\u00e1c gi\u1ea3 James Clear.<\/p>\n

M\u1ed7i ng\u01b0\u1eddi trong s\u1ed1 ch\u00fang ta s\u1ebd c\u00f3 kho\u1ea3ng 25.000 bu\u1ed5i s\u00e1ng trong qu\u00e3ng \u0111\u1eddi c\u1ee7a m\u00ecnh, c\u0169ng c\u00f3 th\u1ec3 nhi\u1ec1u h\u01a1n ho\u1eb7c \u00edt h\u01a1n m\u1ed9t ch\u00fat.<\/p>\n<\/p>\n

Theo m\u1ed9t b\u00e1o c\u00e1o t\u1eeb T\u1ed5 ch\u1ee9c Y t\u1ebf th\u1ebf gi\u1edbi – WHO, tu\u1ed5i th\u1ecd trung b\u00ecnh t\u1ea1i M\u1ef9 l\u00e0 79 tu\u1ed5i. Nhi\u1ec1u ng\u01b0\u1eddi s\u1ed1ng \u1edf c\u00e1c n\u01b0\u1edbc ph\u00e1t tri\u1ec3n c\u00f3 th\u1ec3 \u0111\u1ea1t \u0111\u1ebfn m\u1ed1c tu\u1ed5i th\u1ecd trung b\u00ecnh l\u00e0 80. Trong s\u1ed1 \u0111\u00f3, ph\u1ee5 n\u1eef Nh\u1eadt \u0111\u1ee9ng \u0111\u1ea7u trong b\u1ea3ng x\u1ebfp h\u1ea1ng n\u00e0y v\u1edbi tu\u1ed5i th\u1ecd trung b\u00ecnh l\u00e0 86 tu\u1ed5i.<\/p>\n

N\u1ebfu ch\u00fang ta s\u1eed d\u1ee5ng m\u1ee9c tu\u1ed5i th\u1ecd trung b\u00ecnh n\u00e0y v\u00e0 cho r\u1eb1ng cu\u1ed9c \u0111\u1eddi c\u1ee7a m\u1ed9t ng\u01b0\u1eddi tr\u01b0\u1edfng th\u00e0nh b\u1eaft \u0111\u1ea7u v\u00e0o l\u00fac 18 tu\u1ed5i th\u00ec m\u1ed7i ng\u01b0\u1eddi s\u1ebd c\u00f3 c\u1ea3 th\u1ea3y l\u00e0 68 n\u0103m l\u00e0m ng\u01b0\u1eddi l\u1edbn (86-18 = 68<\/em>). Tr\u00ean th\u1ef1c t\u1ebf, c\u00f3 l\u1ebd \u00edt h\u01a1n m\u1ed9t ch\u00fat so v\u1edbi gi\u00e1 tr\u1ecb trung b\u00ecnh ho\u1eb7c nhi\u1ec1u h\u01a1n m\u1ed9t ch\u00fat n\u1ebfu b\u1ea1n may m\u1eafn.<\/p>\n

\n

(68 n\u0103m ng\u01b0\u1eddi l\u1edbn) x (365 ng\u00e0y\/n\u0103m) = 24.820 ng\u00e0y.<\/p>\n

\u0110i\u1ec1u \u0111\u00f3 c\u00f3 ngh\u0129a: m\u1ed7i ng\u01b0\u1eddi c\u00f3 g\u1ea7n 25.000 bu\u1ed5i s\u00e1ng th\u1ee9c d\u1eady trong \u0111\u1eddi.<\/p>\n<\/blockquote>\n

\u0110\u00f3 ch\u00ednh l\u00e0 nh\u1eefng g\u00ec b\u1ea1n c\u00f3 \u0111\u01b0\u1ee3c trong qu\u00e3ng th\u1eddi gian tr\u01b0\u1edfng th\u00e0nh: 25.000 l\u1ea7n m\u1edf m\u1eaft th\u1ee9c d\u1eady, \u0111\u1ed1i di\u1ec7n v\u1edbi ng\u00e0y h\u00f4m \u0111\u00f3 v\u00e0 quy\u1ebft \u0111\u1ecbnh xem n\u00ean ph\u1ea3i l\u00e0m g\u00ec ti\u1ebfp theo. T\u00f4i kh\u00f4ng bi\u1ebft b\u1ea1n nh\u01b0 th\u1ebf n\u00e0o nh\u01b0ng b\u1ea3n th\u00e2n t\u00f4i \u0111\u00e3 b\u1ecf l\u1ee1 r\u1ea5t nhi\u1ec1u bu\u1ed5i s\u00e1ng qu\u00fd gi\u00e1 \u0111\u00f3! Ngay khi nh\u1eadn ra \u0111i\u1ec1u n\u00e0y, t\u00f4i b\u1eaft \u0111\u1ea7u ngh\u0129 v\u1ec1 c\u00e1ch l\u00e0m th\u1ebf n\u00e0o \u0111\u1ec3 x\u00e2y d\u1ef1ng th\u00f3i quen t\u1ed1t v\u00e0o bu\u1ed5i s\u00e1ng. T\u00f4i v\u1eabn c\u00f2n ph\u1ea3i h\u1ecdc h\u1ecfi th\u00eam nhi\u1ec1u \u0111i\u1ec1u nh\u01b0ng theo c\u00e1 nh\u00e2n t\u00f4i, d\u01b0\u1edbi \u0111\u00e2y l\u00e0 chi\u1ebfn l\u01b0\u1ee3c \u0111\u1ec3 c\u00f3 \u0111\u01b0\u1ee3c m\u1ed9t bu\u1ed5i s\u00e1ng hi\u1ec7u qu\u1ea3 nh\u1ea5t \u0111\u1ec3 kh\u00f4ng l\u00e0m l\u00e3ng ph\u00ed th\u00eam m\u1ed9t ng\u00e0y n\u00e0o n\u1eefa. M\u1eddi c\u00e1c b\u1ea1n tham kh\u1ea3o!<\/p>\n

1. Ki\u1ec3m so\u00e1t ngu\u1ed3n n\u0103ng l\u01b0\u1ee3ng, ch\u1ee9 kh\u00f4ng ph\u1ea3i l\u00e0 th\u1eddi gian<\/h2>\n<\/p>\n

N\u1ebfu d\u00e0nh m\u1ed9t ch\u00fat th\u1eddi gian suy ngh\u0129 v\u1ec1 \u0111i\u1ec1u n\u00e0y, ch\u1eafc ch\u1eafn b\u1ea1n s\u1ebd nh\u1eadn ra r\u1eb1ng n\u00ean l\u00e0m m\u1ed9t vi\u1ec7c nh\u1ea5t \u0111\u1ecbnh t\u1ea1i m\u1ed9t kho\u1ea3ng th\u1eddi gian \u0111\u00e3 \u0111\u1ecbnh s\u1eb5n. V\u00ed d\u1ee5 nh\u01b0 ngu\u1ed3n n\u0103ng l\u01b0\u1ee3ng s\u00e1ng t\u1ea1o c\u1ee7a t\u00f4i \u0111\u1ea1t hi\u1ec7u qu\u1ea3 cao nh\u1ea5t v\u00e0o m\u1ed7i bu\u1ed5i s\u00e1ng; b\u1edfi v\u1eady, \u0111\u00e2y ch\u00ednh x\u00e1c l\u00e0 kho\u1ea3ng th\u1eddi gian t\u00f4i d\u00e0nh ra \u0111\u1ec3 vi\u1ebft b\u00e0i m\u1ed7i ng\u00e0y.<\/p>\n

T\u01b0\u01a1ng t\u1ef1 nh\u01b0 v\u1eady, t\u00f4i th\u01b0\u1eddng v\u1ebd ph\u00e1c ra nh\u1eefng vi\u1ec7c m\u00ecnh c\u1ea7n l\u00e0m v\u00e0o bu\u1ed5i chi\u1ec1u nh\u01b0 ph\u1ecfng v\u1ea5n, g\u1ecdi \u0111i\u1ec7n tho\u1ea1i v\u00e0 tr\u1ea3 l\u1eddi mail ch\u1eb3ng h\u1ea1n. T\u00f4i kh\u00f4ng c\u1ea7n s\u1eed d\u1ee5ng qu\u00e1 nhi\u1ec1u ngu\u1ed3n n\u0103ng l\u01b0\u1ee3ng s\u00e1ng t\u1ea1o cho nh\u1eefng c\u00f4ng vi\u1ec7c \u0111\u00f3, v\u00ec v\u1eady bu\u1ed5i chi\u1ec1u ch\u00ednh l\u00e0 th\u1eddi gian th\u00edch h\u1ee3p nh\u1ea5t \u0111\u1ec3 ho\u00e0n th\u00e0nh nh\u1eefng c\u00f4ng vi\u1ec7c tr\u00ean. Ngo\u00e0i ra, t\u00f4i c\u00f3 khuynh h\u01b0\u1edbng t\u1eadp th\u1ec3 d\u1ee5c hi\u1ec7u qu\u1ea3 nh\u1ea5t v\u00e0o cu\u1ed1i gi\u1edd chi\u1ec1u, n\u00ean t\u00f4i th\u01b0\u1eddng \u0111\u1ebfn ph\u00f2ng t\u1eadp th\u1ec3 h\u00ecnh v\u00e0o kho\u1ea3ng th\u1eddi gian n\u00e0y.<\/p>\n

\u00a0<\/div>\n

H\u00e3y th\u1eed ngh\u0129 xem ngu\u1ed3n n\u0103ng l\u01b0\u1ee3ng n\u00e0o gi\u00fap b\u1ea1n \u0111\u1ea1t hi\u1ec7u qu\u1ea3 nh\u1ea5t v\u00e0o m\u1ed7i bu\u1ed5i s\u00e1ng? V\u00e0 c\u00f4ng vi\u1ec7c g\u00ec ph\u00f9 h\u1ee3p nh\u1ea5t v\u1edbi lo\u1ea1i n\u0103ng l\u01b0\u1ee3ng \u0111\u00f3?<\/p>\n

2. L\u00ean k\u1ebf ho\u1ea1ch t\u1eeb \u0111\u00eam h\u00f4m tr\u01b0\u1edbc<\/h2>\n<\/p>\n

T\u00f4i g\u1ea7n nh\u01b0 kh\u00f4ng l\u00e0m vi\u1ec7c n\u00e0y m\u1ed9t c\u00e1ch th\u01b0\u1eddng xuy\u00ean, \u0111i\u1ec1u m\u00e0 \u0111\u00e1ng l\u1ebd ra t\u00f4i n\u00ean l\u00e0m. Tuy nhi\u00ean, n\u1ebfu t\u00f4i ch\u1ec9 l\u00e0m duy nh\u1ea5t m\u1ed9t vi\u1ec7c m\u1ed7i ng\u00e0y th\u00ec vi\u1ec7c b\u1ecf ra \u00edt ph\u00fat m\u1ed7i t\u1ed1i \u0111\u1ec3 l\u1eadp ra danh s\u00e1ch nh\u1eefng \u0111i\u1ec1u c\u1ea7n l\u00e0m cho ng\u00e0y mai l\u00e0 \u0111i\u1ec1u h\u1ebft s\u1ee9c c\u1ea7n thi\u1ebft! \u0110\u1ec3 th\u1ef1c hi\u1ec7n \u0111i\u1ec1u n\u00e0y \u0111\u1ec1u \u0111\u1eb7n v\u00e0 nghi\u00eam t\u00fac, t\u00f4i s\u1ebd so\u1ea1n ra m\u1ed9t danh s\u00e1ch nh\u1eefng g\u00ec t\u00f4i s\u1ebd l\u00e0m cho ng\u00e0y ti\u1ebfp theo v\u00e0 m\u1edf r\u1ed9ng m\u1ed9t danh s\u00e1ch ng\u1eafn h\u01a1n v\u1ec1 nh\u1eefng vi\u1ec7c quan tr\u1ecdng kh\u1ea9n c\u1ea5p c\u1ea7n \u0111\u01b0\u1ee3c ho\u00e0n th\u00e0nh s\u1edbm nh\u1ea5t. Ch\u1eafc ch\u1eafn, b\u1ea1n s\u1ebd ch\u1ec9 m\u1ea5t kho\u1ea3ng 10 ph\u00fat m\u1ed7i t\u1ed1i nh\u01b0ng \u0111i\u1ec1u n\u00e0y s\u1ebd gi\u00fap b\u1ea1n ti\u1ebft ki\u1ec7m \u0111\u01b0\u1ee3c ba ti\u1ebfng \u0111\u1ed3ng h\u1ed3 cho ng\u00e0y h\u00f4m sau \u0111\u00f3.<\/p>\n

3. Kh\u00f4ng m\u1edf mail cho \u0111\u1ebfn bu\u1ed5i tr\u01b0a<\/h2>\n

\"Ch\u1ec9<\/p>\n

\u0110i\u1ec1u n\u00e0y nghe c\u00f3 v\u1ebb d\u1ec5 d\u00e0ng nh\u01b0ng kh\u00f4ng m\u1ea5y ai l\u00e0m \u0111\u01b0\u1ee3c. B\u1edfi ph\u1ea3i m\u1ea5t m\u1ed9t kho\u1ea3ng th\u1eddi gian t\u00f4i m\u1edbi v\u01b0\u1ee3t qua \u0111\u01b0\u1ee3c “c\u00e1m d\u1ed7<\/em>” khi kh\u00f4ng m\u1edf h\u1ed9p th\u01b0 \u0111\u1ebfn ngay bu\u1ed5i s\u00e1ng nh\u01b0ng cu\u1ed1i c\u00f9ng t\u00f4i nh\u1eadn ra r\u1eb1ng s\u1ebd ch\u1eb3ng c\u00f3 v\u1ea5n \u0111\u1ec1 g\u00ec x\u1ea3y ra n\u1ebfu t\u00f4i ch\u1edd th\u00eam v\u00e0i gi\u1edd \u0111\u1ed3ng h\u1ed3 r\u1ed3i m\u1edbi check mail c\u1ea3. Ch\u1eafc ch\u1eafn kh\u00f4ng m\u1ed9t ai g\u1eedi th\u01b0 \u0111i\u1ec7n t\u1eed cho b\u1ea1n trong tr\u01b0\u1eddng h\u1ee3p kh\u1ea9n c\u1ea5p c\u1ea3 (tai n\u1ea1n xe m\u00e1y, ch\u1ebft ch\u00f3c…), b\u1edfi v\u1eady h\u00e3y “\u0111\u1ec3 n\u00f3 m\u1ed9t m\u00ecnh<\/em>” trong v\u00e0i ti\u1ebfng \u0111\u1ed3ng h\u1ed3 \u1edf kho\u1ea3ng th\u1eddi gian \u0111\u1ea7u ti\u00ean trong ng\u00e0y. S\u1eed d\u1ee5ng th\u1eddi gian bu\u1ed5i s\u00e1ng \u0111\u1ec3 th\u1ef1c hi\u1ec7n \u0111i\u1ec1u quan tr\u1ecdng nh\u1ea5t thay v\u00ec ngay l\u1eadp t\u1ee9c m\u1edf mail v\u00e0 tr\u1ea3 l\u1eddi h\u1ed9p th\u01b0 \u0111\u1ebfn.<\/p>\n

\u00a0<\/div>\n

4. T\u1eaft \u0111i\u1ec7n tho\u1ea1i v\u00e0 \u0111\u1ec3 ra n\u01a1i kh\u00e1c<\/h2>\n<\/p>\n

Ho\u1eb7c c\u00f3 th\u1ec3 \u0111\u1ec3 \u0111i\u1ec7n tho\u1ea1i tr\u00ean b\u00e0n \u0111\u1ed3ng nghi\u1ec7p, ch\u00ed \u00edt l\u00e0 n\u1eb1m ngo\u00e0i t\u1ea7m nh\u00ecn c\u1ee7a b\u1ea1n. \u0110i\u1ec1u n\u00e0y s\u1ebd h\u1ea1n ch\u1ebf th\u00f3i quen th\u01b0\u1eddng xuy\u00ean ki\u1ec3m tra tin nh\u1eafn, Facebook, Twitter v\u00e0 nh\u1eefng vi\u1ec7c g\u00e2y xao l\u00e3ng t\u01b0\u01a1ng t\u1ef1. Chi\u1ebfn l\u01b0\u1ee3c \u0111\u01a1n gi\u1ea3n n\u00e0y s\u1ebd l\u00e0m gi\u1ea3m x\u00e1c su\u1ea5t ph\u00e2n t\u00e2m trong khi l\u00e0m vi\u1ec7c \u2013 n\u01a1i m\u00e0 b\u1ea1n phung ph\u00ed th\u1eddi gian v\u00e0 s\u1ef1 t\u1eadp trung cho nh\u1eefng vi\u1ec7c v\u00f4 ngh\u0129a.<\/p>\n

5. L\u00e0m vi\u1ec7c \u1edf n\u01a1i m\u00e1t m\u1ebb<\/h2>\n<\/p>\n

\u0110\u00e3 bao gi\u1edd b\u1ea1n c\u1ea3m th\u1ea5y \u0111\u1ea7u \u0111au nh\u01b0 b\u00faa b\u1ed5 v\u00e0 u\u1ec3 o\u1ea3i khi l\u00e0m vi\u1ec7c trong m\u1ed9t c\u0103n ph\u00f2ng r\u1ea5t n\u00f3ng ch\u01b0a? H\u00e3y gi\u1ea3m nhi\u1ec7t \u0111\u1ed9 xu\u1ed1ng ho\u1eb7c t\u00ecm \u0111\u1ebfn m\u1ed9t n\u01a1i m\u00e1t m\u1ebb h\u01a1n l\u00e0 c\u00e1ch d\u1ec5 nh\u1ea5t \u0111\u1ec3 c\u00f3 th\u1ec3 t\u1eadp trung tinh th\u1ea7n v\u00e0 c\u01a1 th\u1ec3 c\u1ee7a b\u1ea1n cho c\u00f4ng vi\u1ec7c. C\u00f4ng vi\u00ean, c\u00e0 ph\u00ea v\u01b0\u1eddn, b\u1edd s\u00f4ng hay ch\u1ec9 \u0111\u01a1n gi\u1ea3n l\u00e0 m\u1ed9t c\u0103n ph\u00f2ng tho\u00e1ng \u0111\u00e3ng c\u00f3 c\u1eeda s\u1ed5 l\u1edbn.<\/p>\n

6. Ng\u1ed3i th\u1eb3ng l\u01b0ng ho\u1eb7c \u0111\u1ee9ng d\u1eady<\/h2>\n<\/p>\n

N\u00e3o b\u1ed9 c\u1ea7n oxy \u0111\u1ec3 l\u00e0m vi\u1ec7c m\u1ed9t c\u00e1ch hi\u1ec7u qu\u1ea3 v\u00e0 hai l\u00e1 ph\u1ed5i c\u0169ng c\u1ea7n co b\u00f3p \u0111\u1ec3 n\u1ea1p v\u00e0o l\u01b0\u1ee3ng oxy c\u1ea7n thi\u1ebft cho c\u01a1 th\u1ec3. \u0110i\u1ec1u n\u00e0y nghe c\u00f3 v\u1ebb \u0111\u01a1n gi\u1ea3n nh\u01b0ng \u0111\u00e2y ch\u00ednh l\u00e0 v\u1ea5n \u0111\u1ec1: nhi\u1ec1u ng\u01b0\u1eddi th\u01b0\u1eddng c\u00f3 th\u00f3i quen ng\u1ed3i khom xu\u1ed1ng khi nh\u00ecn v\u00e0o m\u00e1y t\u00ednh ho\u1eb7c \u0111\u00e1nh m\u00e1y. Khi ng\u1ed3i t\u01b0 th\u1ebf g\u1eadp cong ng\u01b0\u1eddi, ng\u1ef1c c\u1ee7a b\u1ea1n s\u1ebd \u1edf trong v\u1ecb tr\u00ed cong o\u1eb1n l\u1ea1i v\u00e0 c\u01a1 ho\u00e0nh s\u1ebd t\u1ef3 v\u00e0o \u0111\u00e1y ph\u1ed5i d\u1ec5 d\u00e0ng l\u00e0m c\u1ea3n tr\u1edf kh\u1ea3 n\u0103ng h\u00edt th\u1edf c\u1ee7a ph\u1ed5i. Ng\u1ed3i th\u1eb3ng l\u01b0ng ho\u1eb7c \u0111\u1ee9ng d\u1eady s\u1ebd gi\u00fap b\u1ea1n h\u00edt th\u1edf d\u1ec5 d\u00e0ng h\u01a1n nhi\u1ec1u. Nh\u01b0 v\u1eady, n\u00e3o b\u1ed9 s\u1ebd h\u1ea5p th\u1ee5 \u0111\u01b0\u1ee3c nhi\u1ec1u kh\u00ed oxy v\u00e0 \u0111i\u1ec1u \u0111\u00f3 s\u1ebd gi\u00fap b\u1ea1n t\u1eadp trung t\u1ed1t h\u01a1n.<\/p>\n

(G\u1ee3i \u00fd: Khi ng\u1ed3i l\u00e0m vi\u1ec7c, t\u00f4i th\u01b0\u1eddng \u0111\u1eb7t m\u1ed9t chi\u1ebfc g\u1ed1i nh\u1ecf sau l\u01b0ng. \u0110i\u1ec1u n\u00e0y gi\u00fap ng\u0103n ng\u1eeba ph\u1ea7n l\u01b0ng d\u01b0\u1edbi cong l\u1ea1i v\u00e0 gi\u00fap t\u00f4i c\u00f3 th\u1ec3 ng\u1ed3i \u1edf t\u01b0 th\u1ebf th\u1eb3ng h\u01a1n<\/em>).<\/p>\n

\u00a0<\/div>\n

7. \u0102n u\u1ed1ng nh\u01b0 ph\u1ea7n th\u01b0\u1edfng sau khi l\u00e0m vi\u1ec7c ch\u0103m ch\u1ec9<\/h2>\n<\/p>\n

T\u00f4i th\u01b0\u1eddng luy\u1ec7n t\u1eadp \u0103n chay m\u1ed9t c\u00e1ch gi\u00e1n \u0111o\u1ea1n, ngh\u0129a l\u00e0 t\u00f4i \u0103n b\u1eefa s\u00e1ng v\u00e0o l\u00fac g\u1ea7n tr\u01b0a m\u1ed7i ng\u00e0y. T\u00f4i \u0111\u00e3 h\u00ecnh th\u00e0nh th\u00f3i quen n\u00e0y g\u1ea7n \u0111\u01b0\u1ee3c hai n\u0103m v\u00e0 nh\u1eadn ra c\u00f3 r\u1ea5t nhi\u1ec1u l\u1ee3i \u00edch v\u1ec1 s\u1ee9c kh\u1ecfe m\u00e0 t\u00f4i \u0111\u00e3 gi\u1ea3i th\u00edch r\u1ea5t chi ti\u1ebft \u1edf c\u00e1c b\u00e0i vi\u1ebft tr\u01b0\u1edbc. Nh\u01b0ng \u0111i\u1ec1u \u0111\u00f3 ch\u1ec9 l\u00e0 m\u1ed9t m\u1ea3ng nh\u1ecf trong b\u1ee9c tranh to\u00e0n c\u1ea3nh. B\u1ea3n th\u00e2n t\u00f4i c\u0169ng \u0103n chay b\u1edfi v\u00ec n\u00f3 cho ph\u00e9p t\u00f4i l\u00e0m nhi\u1ec1u vi\u1ec7c h\u01a1n trong ng\u00e0y. H\u00e3y d\u00e0nh ch\u00fat th\u1eddi gian \u0111\u1ec3 ngh\u0129 v\u1ec1 vi\u1ec7c m\u1ed7i ng\u01b0\u1eddi ph\u1ea3i ti\u00eau t\u1ed1n bao nhi\u00eau th\u1eddi gian ch\u1ec9 \u0111\u1ec3 suy ngh\u0129 vi\u1ec7c \u0103n g\u00ec, chu\u1ea9n b\u1ecb v\u00e0 n\u1ea5u b\u1eefa \u0103n h\u1eb1ng ng\u00e0y.<\/p>\n

B\u1eb1ng c\u00e1ch th\u1ef1c hi\u1ec7n ch\u1ebf \u0111\u1ed9 \u0103n chay, t\u00f4i kh\u00f4ng c\u1ea7n m\u1ea5t nhi\u1ec1u th\u1eddi gian \u0111\u1ec3 t\u00ednh to\u00e1n, v\u1eaft \u00f3c xem s\u1ebd \u0103n g\u00ec cho b\u1eefa s\u00e1ng, n\u1ea5u n\u01b0\u1edbng nh\u01b0 th\u1ebf n\u00e0o v\u00e0 d\u1ecdn d\u1eb9p ra sao. Thay v\u00ec \u0111\u00f3, t\u00f4i s\u1eed d\u1ee5ng bu\u1ed5i s\u00e1ng \u0111\u1ec3 l\u00e0m nh\u1eefng vi\u1ec7c m\u00e0 t\u00f4i cho l\u00e0 quan tr\u1ecdng. Sau \u0111\u00f3, t\u00f4i s\u1ebd t\u1ef1 th\u01b0\u1edfng cho m\u00ecnh m\u1ed9t b\u1eefa \u0103n th\u1ecbnh so\u1ea1n sau khi l\u00e0m vi\u1ec7c ch\u0103m ch\u1ec9.<\/p>\n

8. S\u1ee9c m\u1ea1nh c\u1ee7a th\u00f3i quen t\u1ed1t<\/h2>\n<\/p>\n

T\u00f4i b\u1eaft \u0111\u1ea7u bu\u1ed5i s\u00e1ng b\u1eb1ng m\u1ed9t c\u1ed1c n\u01b0\u1edbc m\u00e1t. M\u1ed9t s\u1ed1 ng\u01b0\u1eddi kh\u00e1c l\u1ea1i b\u1eaft \u0111\u1ea7u m\u1ed9t ng\u00e0y m\u1edbi v\u1edbi 10 ph\u00fat thi\u1ec1n \u0111\u1ecbnh.<\/p>\n

T\u01b0\u01a1ng t\u1ef1 v\u1eady, b\u1ea1n n\u00ean c\u00f3 m\u1ed9t th\u00f3i quen \u0111\u1ec3 b\u1eaft \u0111\u1ea7u ng\u00e0y m\u1edbi theo m\u1ed9t tr\u00ecnh t\u1ef1 r\u00f5 r\u00e0ng. Vi\u1ec7c h\u00ecnh th\u00e0nh th\u00f3i quen nh\u1ecf h\u00e0ng ng\u00e0y b\u00e1o hi\u1ec7u cho b\u1ed9 n\u00e3o c\u1ee7a b\u1ea1n r\u1eb1ng \u0111\u00e3 \u0111\u1ebfn l\u00fac l\u00e0m vi\u1ec7c, th\u1ec3 d\u1ee5c ho\u1eb7c b\u1ea5t k\u1ef3 \u0111i\u1ec1u g\u00ec \u0111\u1ec3 th\u1ef1c hi\u1ec7n c\u00f4ng vi\u1ec7c c\u1ee7a m\u00ecnh. B\u00ean c\u1ea1nh \u0111\u00f3, m\u1ed9t th\u00f3i quen h\u00e0ng ng\u00e0y gi\u00fap b\u1ea1n v\u01b0\u1ee3t qua c\u1ea3m gi\u00e1c thi\u1ebfu \u0111\u1ed9ng l\u1ef1c th\u00fac \u0111\u1ea9y v\u00e0 ho\u00e0n th\u00e0nh c\u00f4ng vi\u1ec7c k\u1ec3 c\u1ea3 khi b\u1ea1n c\u1ea3m th\u1ea5y kh\u00f4ng th\u00edch th\u00fa g\u00ec n\u00f3.<\/p>\n

Hi\u1ebfm ai c\u00f3 th\u1ec3 th\u00e0nh c\u00f4ng ch\u1ec9 qua m\u1ed9t \u0111\u00eam v\u00e0 c\u0169ng hi\u1ebfm c\u00f3 ai s\u1ee5p \u0111\u1ed5 trong ch\u1ed1c l\u00e1t. C\u00f3 r\u1ea5t nhi\u1ec1u th\u00f3i quen kh\u00f4ng hi\u1ec7u qu\u1ea3, g\u00e2y h\u1ea1i cho s\u1ee9c kh\u1ecfe d\u1eabn \u0111\u1ebfn k\u1ebft qu\u1ea3 c\u1ee7a s\u1ef1 tr\u00ec ho\u00e3n v\u00e0 d\u1ea7n t\u1ea1o n\u00ean nh\u1eefng th\u00f3i quen x\u1ea5u. M\u1ed9t bu\u1ed5i s\u00e1ng l\u00e3ng ph\u00ed c\u1ee7a ng\u00e0y h\u00f4m nay hay m\u1ed9t bu\u1ed5i s\u00e1ng kh\u00f4ng hi\u1ec7u qu\u1ea3 v\u00e0o ng\u00e0y mai ch\u00ednh l\u00e0 k\u1ebft qu\u1ea3 t\u1ea1o ra th\u00f3i quen x\u1ea5u trong su\u1ed1t cu\u1ed9c \u0111\u1eddi.<\/p>\n

Nh\u01b0ng m\u1ed9t tin t\u1ed1t d\u00e0nh cho b\u1ea1n, \u0111\u00f3 l\u00e0 ch\u00fang ta s\u1ebd c\u00f3 m\u1ed9t bu\u1ed5i s\u00e1ng hi\u1ec7u qu\u1ea3 n\u1ebfu bi\u1ebft l\u1ef1a ch\u1ecdn c\u00f4ng vi\u1ec7c \u0111\u1ec3 l\u00e0m h\u00e0ng ng\u00e0y theo m\u1ed9t c\u00e1ch tr\u00ecnh t\u1ef1. Kh\u00f4ng g\u00ec th\u00edch h\u1ee3p h\u01a1n m\u1ed9t th\u00f3i quen t\u1ed1t v\u00e0o bu\u1ed5i s\u00e1ng c\u1ea3. C\u00e1ch m\u00e0 b\u1ea1n b\u1eaft \u0111\u1ea7u ng\u00e0y m\u1edbi c\u0169ng ch\u00ednh l\u00e0 c\u00e1ch m\u00e0 b\u1ea1n k\u1ebft th\u00fac n\u00f3 \u0111\u00f3.<\/p>\n

L\u1ea5y v\u1eadn \u0111\u1ed9ng vi\u00ean th\u1ec3 h\u00ecnh n\u1ed5i ti\u1ebfng ng\u01b0\u1eddi M\u1ef9 – <\/span>Jack LaLanne, m\u1ed9t<\/em> chuy\u00ean gia dinh d\u01b0\u1ee1ng th\u1ec3 d\u1ee5c v\u00e0 c\u00f3 bi\u1ec7t danh l\u00e0 “cha \u0111\u1ebb c\u1ee7a th\u1ec3 h\u00ecnh<\/em>” l\u00e0<\/span> m\u1ed9t v\u00ed d\u1ee5. H\u00e0ng ng\u00e0y, Jack LaLanne th\u1ee9c d\u1eady v\u00e0o l\u00fac 4 gi\u1edd s\u00e1ng v\u00e0 t\u1eadp th\u1ec3 h\u00ecnh trong v\u00f2ng 90 ph\u00fat. Sau \u0111\u00f3, \u00f4ng t\u1eadp b\u01a1i ho\u1eb7c ch\u1ea1y v\u00e0o 30 ph\u00fat ti\u1ebfp theo. Trong v\u00f2ng h\u01a1n 60 n\u0103m, Jack LaLanne th\u1ef1c hi\u1ec7n th\u00f3i quen n\u00e0y \u0111\u1ec1u \u0111\u1eb7n v\u00e0o m\u1ed7i bu\u1ed5i s\u00e1ng. H\u01a1n n\u1eefa, \u0111\u1ec3 c\u00f3 th\u1ec3 tr\u1edf th\u00e0nh m\u1ed9t trong nh\u1eefng ng\u01b0\u1eddi truy\u1ec1n c\u1ea3m h\u1ee9ng cho th\u1ec3 h\u00ecnh, \u00f4ng \u1ea5y v\u1eabn ti\u1ebfp t\u1ee5c duy tr\u00ec th\u00f3i quen n\u00e0y ngay c\u1ea3 khi b\u01b0\u1edbc sang tu\u1ed5i 96.<\/span><\/p>\n

Ch\u1eb3ng c\u00f3 g\u00ec l\u00e0 tr\u00f9ng h\u1ee3p ng\u1eabu nhi\u00ean! Nh\u1eefng g\u00ec b\u1ea1n l\u00e0m v\u00e0o bu\u1ed5i s\u00e1ng s\u1edbm ch\u00ednh l\u00e0 kim ch\u1ec9 nam cho c\u00e1ch b\u1ea1n s\u1eed d\u1ee5ng ng\u00e0y m\u1edbi c\u1ee7a m\u00ecnh. \u0110\u00f3 s\u1ebd l\u00e0 m\u1ed9t s\u1ef1 l\u1ef1a ch\u1ecdn m\u00e0 ch\u00fang ta l\u1eb7p l\u1ea1i h\u00e0ng ng\u00e0y \u0111\u1ec3 quy\u1ebft \u0111\u1ecbnh m\u1ed9t cu\u1ed9c s\u1ed1ng c\u00f3 \u00edch, s\u1ee9c kh\u1ecfe d\u1ed3i d\u00e0o v\u00e0 h\u1ea1nh ph\u00fac vi\u00ean m\u00e3n.<\/p>\n

V\u1eady c\u00f3 25.000 bu\u1ed5i s\u00e1ng trong \u0111\u1eddi, b\u1ea1n s\u1ebd l\u00e0m g\u00ec khi th\u1ee9c d\u1eady?<\/p>\n

T\u00e1c gi\u1ea3: James Clear<\/strong><\/em><\/p>\n

\u00a0<\/p>\n

\u00a0<\/div>\n

Ch\u00fac c\u00e1c b\u1ea1n th\u00e0nh c\u00f4ng!<\/p>\n<\/div>\n","protected":false},"excerpt":{"rendered":"

H\u00e3y c\u00f9ng t\u00ecm hi\u1ec3u xem t\u00e1c gi\u1ea3 c\u1ee7a cu\u1ed1n s\u00e1ch “Transform Your Habits – Thay \u0110\u1ed5i Th\u00f3i Quen C\u1ee7a B\u1ea1n<\/em>” n\u00f3i g\u00ec v\u1ec1 c\u00e1ch b\u1ea1n \u0111ang s\u1eed d\u1ee5ng kho\u1ea3ng th\u1eddi gian m\u1ed7i bu\u1ed5i s\u00e1ng c\u1ee7a m\u00ecnh nh\u00e9!<\/p>\n","protected":false},"author":1,"featured_media":0,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[452],"tags":[],"_links":{"self":[{"href":"https:\/\/masterskills.org\/blog\/wp-json\/wp\/v2\/posts\/39791"}],"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=39791"}],"version-history":[{"count":8,"href":"https:\/\/masterskills.org\/blog\/wp-json\/wp\/v2\/posts\/39791\/revisions"}],"predecessor-version":[{"id":69594,"href":"https:\/\/masterskills.org\/blog\/wp-json\/wp\/v2\/posts\/39791\/revisions\/69594"}],"wp:attachment":[{"href":"https:\/\/masterskills.org\/blog\/wp-json\/wp\/v2\/media?parent=39791"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/masterskills.org\/blog\/wp-json\/wp\/v2\/categories?post=39791"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/masterskills.org\/blog\/wp-json\/wp\/v2\/tags?post=39791"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}