{"id":40054,"date":"2023-12-10T01:51:19","date_gmt":"2023-12-10T01:51:19","guid":{"rendered":"https:\/\/masterskills.org\/blog\/tai-sao-nen-danh-10-phut-de-thien-moi-ngay.html"},"modified":"2023-12-13T08:03:56","modified_gmt":"2023-12-13T08:03:56","slug":"tai-sao-nen-danh-10-phut-de-thien-moi-ngay","status":"publish","type":"post","link":"https:\/\/masterskills.org\/blog\/tai-sao-nen-danh-10-phut-de-thien-moi-ngay.html","title":{"rendered":"T\u1ea1i sao n\u00ean d\u00e0nh 10 ph\u00fat \u0111\u1ec3 thi\u1ec1n m\u1ed7i ng\u00e0y?"},"content":{"rendered":"
\n

N\u1ebfu b\u1ea1n ch\u01b0a hi\u1ec3u ho\u1eb7c ch\u01b0a bi\u1ebft v\u1ec1 thi\u1ec1n th\u00ec t\u00f4i s\u1ebd di\u1ec5n \u0111\u1ea1t l\u1ea1i ti\u00eau \u0111\u1ec1 b\u00e0i vi\u1ebft r\u1eb1ng: “M\u1ed7i ng\u00e0y, t\u1ea1i sao ch\u00fang ta n\u00ean d\u00e0nh 10 ph\u00fat \u0111\u1ec3 t\u1eadp trung v\u00e0o suy ngh\u0129?”<\/em><\/p>\n

B\u1ea1n c\u00f3 th\u1ec3 cho r\u1eb1ng n\u00f3 l\u00e0 \u0111i\u1ec1u hi\u1ec3n nhi\u00ean v\u00e0 kh\u00f4ng c\u1ea7n ph\u1ea3i gi\u1ea3i th\u00edch. Tuy nhi\u00ean, r\u00e8n luy\u1ec7n th\u00e2n t\u00e2m, t\u1eadp thi\u1ec1n, t\u1eadp trung hay b\u1ea5t c\u1ee9 th\u1ee9 b\u1ea1n ch\u1ecdn \u0111\u1ec3 l\u00e0m trong 10 ph\u00fat \u0111\u00f3 ch\u1ec9 th\u1ef1c s\u1ef1 hi\u1ec7u qu\u1ea3 khi b\u1ea1n ch\u1ee7 \u0111\u1ed9ng tham gia v\u00e0o n\u00f3. H\u01a1n th\u1ebf n\u1eefa, n\u00f3 ch\u1ec9 t\u1ea1o hi\u1ec7u \u1ee9ng t\u00edch c\u1ef1c k\u00e9o d\u00e0i n\u1ebfu b\u1ea1n luy\u1ec7n t\u1eadp th\u01b0\u1eddng xuy\u00ean, xem n\u00f3 l\u00e0 th\u00f3i quen v\u00e0 c\u00f3 k\u1ef7 lu\u1eadt.<\/p>\n

Gi\u1ed1ng nh\u01b0 vi\u1ec7c gi\u1ea3m c\u00e2n hay t\u1eadp th\u1ec3 d\u1ee5c \u0111\u1ec3 c\u00f3 c\u01a1 b\u1eafp s\u0103n ch\u1eafc, ngh\u0129a l\u00e0 c\u00f3 th\u1ebb th\u00e0nh vi\u00ean t\u1ea1i m\u1ed9t ph\u00f2ng gym hay c\u00f3 k\u1ebf ho\u1ea1ch t\u1eadp yoga t\u1ea1i nh\u00e0 th\u00f4i ch\u01b0a \u0111\u1ee7. B\u1ea1n \u0111\u1eebng hy v\u1ecdng s\u1ebd \u0111\u1ea1t \u0111\u01b0\u1ee3c m\u1ee5c ti\u00eau n\u1ebfu luy\u1ec7n t\u1eadp m\u1ed9t c\u00e1ch h\u1eddi h\u1ee3t. Th\u1ef1c t\u1ebf, ch\u00fang ta c\u1ea7n c\u00f3 m\u1ed9t l\u1ecbch tr\u00ecnh, luy\u1ec7n t\u1eadp t\u1edbi m\u1ee9c \u0111\u1ed5 m\u1ed3 h\u00f4i, li\u00ean t\u1ee5c nh\u01b0 v\u1eady t\u1eeb ng\u00e0y n\u00e0y sang ng\u00e0y kh\u00e1c trong m\u1ed9t kho\u1ea3ng th\u1eddi nh\u1ea5t \u0111\u1ecbnh th\u00ec m\u1edbi nh\u1eadn th\u1ea5y \u0111\u01b0\u1ee3c hi\u1ec7u qu\u1ea3.<\/p>\n

R\u00e8n luy\u1ec7n t\u00e2m tr\u00ed c\u0169ng tu\u00e2n th\u00f9 \u0111\u00fang quy lu\u1eadt nh\u01b0 v\u1eady.<\/p>\n

\"Thi\u1ec1n\"<\/p>\n

H\u00e3y d\u00e0nh 10 ph\u00fat m\u1ed7i ng\u00e0y \u0111\u1ec3 ch\u0103m s\u00f3c t\u00e2m tr\u00ed c\u1ee7a b\u1ea1n<\/h2>\n

Trong m\u1ed9t b\u00e0i chia s\u1ebb tr\u00ean TED Talks, Andy Puddicombe \u0111\u00e3 t\u1eebng n\u00f3i r\u1eb1ng “ch\u00fang ta \u0111ang s\u1ed1ng trong m\u1ed9t th\u1ebf gi\u1edbi c\u1ef1c k\u1ef3 b\u1eadn r\u1ed9n. C\u01b0\u1eddng \u0111\u1ed9 s\u1ed1ng l\u00fac n\u00e0o c\u0169ng \u0111i\u00ean cu\u1ed3ng, t\u00e2m tr\u00ed c\u1ee7a ch\u00fang ta ho\u1ea1t \u0111\u1ed9ng li\u00ean t\u1ee5c v\u00e0 g\u1ea7n nh\u01b0 m\u1ecdi l\u00fac, ai c\u0169ng \u0111ang l\u00e0m m\u1ed9t vi\u1ec7c g\u00ec \u0111\u1ea5y ch\u1ee9 kh\u00f4ng \u0111\u01b0\u1ee3c ngh\u1ec9 ng\u01a1i th\u1eadt s\u1ef1”.<\/em><\/p>\n

Theo Puddicombe, m\u1ed7i ng\u00e0y, ch\u00fang ta c\u1ea7n d\u00e0nh ra 10 ph\u00fat kh\u00f4ng lo \u00e2u, kh\u00f4ng l\u00e0m g\u00ec c\u1ea3.<\/strong> Kh\u00f4ng l\u00e0m g\u00ec c\u1ea3 \u1edf \u0111\u00e2y c\u00f3 ngh\u0129a l\u00e0 KH\u00d4NG G\u00cc C\u1ea2<\/strong>: kh\u00f4ng email, kh\u00f4ng Internet, kh\u00f4ng xem tivi, kh\u00f4ng n\u00f3i chuy\u1ec7n, kh\u00f4ng \u0103n, kh\u00f4ng \u0111\u1ecdc, kh\u00f4ng nh\u1eafn tin, kh\u00f4ng vi\u1ebft l\u00e1ch…., ch\u1ec9 \u0111\u01a1n gi\u1ea3n ng\u1ed3i m\u1ed9t ch\u1ed7 v\u00e0 b\u00e0n chuy\u1ec7n t\u01b0\u01a1ng lai hay nh\u1edb v\u1ec1 qu\u00e1 kh\u1ee9.<\/p>\n

L\u1ea7n cu\u1ed1i c\u00f9ng b\u1ea1n d\u00e0nh th\u1eddi gian \u0111\u1ec3 kh\u00f4ng l\u00e0m g\u00ec c\u1ea3 l\u00e0 khi n\u00e0o? T\u00f4i \u0111o\u00e1n ch\u1eafc n\u00f3 c\u00f3 l\u1ebd t\u1eeb l\u00e2u l\u1eafm.<\/p>\n

T\u1ea1i sao ph\u1ea3i l\u00e0m nh\u01b0 v\u1eady? C\u00e1i Puddicombe mu\u1ed1n nh\u1ea5n m\u1ea1nh \u1edf \u0111\u00e2y l\u00e0 t\u00e2m tr\u00ed.<\/strong> T\u00e2m tr\u00ed l\u00e0 th\u1ee9 t\u00e0i nguy\u00ean qu\u00fd gi\u00e1 m\u00e0 con ng\u01b0\u1eddi \u0111\u01b0\u1ee3c t\u1ea1o h\u00f3a ban t\u1eb7ng. Nh\u1edd n\u00f3 m\u00e0 ch\u00fang ta c\u00f3 th\u1ec3 tr\u1ea3i nghi\u1ec7m t\u1eebng ph\u00fat gi\u00e2y trong cu\u1ed9c \u0111\u1eddi, bi\u1ebft vui, bi\u1ebft bu\u1ed3n, bi\u1ebft h\u00e0i l\u00f2ng, bi\u1ebft t\u1ed1t b\u1ee5ng, bi\u1ebft suy ngh\u0129 v\u00e0 quan t\u00e2m \u0111\u1ebfn nh\u1eefng ng\u01b0\u1eddi kh\u00e1c. Ch\u00fang ta c\u0169ng ph\u1ee5c thu\u1ed9c v\u00e0o ch\u00ednh t\u00e2m tr\u00ed n\u00e0y \u0111\u1ec3 t\u1eadp trung, s\u00e1ng t\u1ea1o v\u00e0 th\u1ef1c hi\u1ec7n t\u1ed1t nh\u1ea5t m\u1ecdi th\u1ee9 m\u00e0 ta \u0111ang l\u00e0m.<\/p>\n

Tr\u1edb tr\u00eau thay, r\u1ea5t nhi\u1ec1u ng\u01b0\u1eddi b\u1ecf qu\u00ean vi\u1ec7c ch\u0103m s\u00f3c t\u00e2m tr\u00ed. Thay v\u00e0o \u0111\u00f3, h\u1ecd d\u00e0nh th\u1eddi gian ch\u0103m ch\u00fat cho v\u1ebb ngo\u00e0i, qu\u1ea7n \u00e1o, \u0111\u1ea7u t\u00f3c, xe c\u1ed9…. V\u00e0 r\u1ed3i, h\u1ecd b\u1ecb stress.<\/p>\n

L\u00fd do \u0111\u01a1n gi\u1ea3n th\u00f4i. T\u00e2m tr\u00ed gi\u1ed1ng nh\u01b0 m\u1ed9t chi\u1ebfc m\u00e1y gi\u1eb7t v\u1eady. N\u00f3 quay v\u00f2ng quanh, v\u00f2ng quanh v\u1edbi r\u1ea5t nhi\u1ec1u c\u1ea3m x\u00fac l\u1eabn l\u1ed9n, kh\u00f3 kh\u0103n v\u00e0 v\u00ec b\u1ecb ph\u00e2n t\u00e2m b\u1edfi nh\u1eefng th\u1ee9 kh\u00e1c n\u00ean ch\u00fang ta kh\u00f4ng c\u00f2n bi\u1ebft c\u00e1ch ki\u1ec3m so\u00e1t m\u00ecnh n\u1eefa.<\/p>\n

M\u1ed9t s\u1ed1 ng\u01b0\u1eddi lao \u0111\u1ea7u v\u00e0o c\u00f4ng vi\u1ec7c \u0111\u1ec3 qu\u00ean \u0111i c\u0103ng th\u1eb3ng. C\u00f3 ng\u01b0\u1eddi l\u1ea1i t\u00ecm \u0111\u1ebfn gia \u0111\u00ecnh v\u00e0 b\u1ea1n b\u00e8 \u0111\u1ec3 c\u1ea7u c\u1ee9u s\u1ef1 gi\u00fap \u0111\u1ee1. S\u1ed1 kh\u00e1c t\u00ecm \u0111\u1ebfn r\u01b0\u1ee3u ho\u1eb7c u\u1ed1ng thu\u1ed1c… Nh\u01b0ng v\u1ec1 l\u00e2u d\u00e0i, nh\u1eefng c\u00e1ch n\u00e0y s\u1ebd c\u00e0ng “gi\u1ebft ch\u1ebft” b\u1ea1n.<\/p>\n

\"Thi\u1ec1n\"<\/p>\n

\u00a0<\/div>\n

M\u1ed9t nghi\u00ean c\u1ee9u c\u1ee7a \u0110\u1ea1i h\u1ecdc Harvard cho th\u1ea5y trung b\u00ecnh, 47% th\u1eddi gian tr\u00ed \u00f3c c\u1ee7a ch\u00fang ta b\u1ecb l\u1ea1c trong nh\u1eefng suy ngh\u0129 v\u00e0 ch\u00ednh \u0111i\u1ec1u n\u00e0y l\u00e0 nguy\u00ean nh\u00e2n tr\u1ef1c ti\u1ebfp c\u1ee7a vi\u1ec7c kh\u00f4ng h\u1ea1nh ph\u00fac.<\/strong><\/p>\n

8 l\u1eddi khuy\u00ean gi\u00fap ph\u00e1t tri\u1ec3n th\u00f3i quen ch\u0103m s\u00f3c t\u00e2m tr\u00ed m\u1ed7i ng\u00e0y<\/h2>\n

1.<\/strong> H\u00e3y t\u1eadp thi\u1ec3n v\u00e0o m\u1ed7i bu\u1ed5i s\u00e1ng: Thi\u1ec1n s\u1ebd gi\u00fap b\u1ea1n “tho\u00e1t kh\u1ecfi th\u1ebf gi\u1edbi \u0111ang s\u1ed1ng t\u1ea1m th\u1eddi”, t\u0129nh t\u00e2m v\u00e0 l\u00e0 c\u00e1ch r\u1ea5t tuy\u1ec7t v\u1eddi \u0111\u1ec3 b\u1eaft \u0111\u1ea7u ng\u00e0y m\u1edbi.<\/p>\n

2.<\/strong> L\u1eadp k\u1ebf ho\u1ea1ch m\u1ed7i ng\u00e0y d\u00e0nh 10 ph\u00fat kh\u00f4ng l\u00e0m g\u00ec c\u1ea3 v\u00e0 \u00e1p d\u1ee5ng ngay h\u00f4m nay (ho\u1eb7c ngay b\u00e2y gi\u1edd).<\/p>\n

3.<\/strong> L\u1ef1a ch\u1ecdn v\u1ecb tr\u00ed ph\u00f9 h\u1ee3p, \u01b0u ti\u00ean nh\u1eefng n\u01a1i y\u00ean t\u0129nh, g\u1ea7n g\u0169i v\u1edbi thi\u00ean nhi\u00ean v\u00e0 l\u00e0 n\u01a1i b\u1ea1n th\u00edch.<\/p>\n

4.<\/strong> K\u1ebft h\u1ee3p c\u00e1c ho\u1ea1t \u0111\u1ed9ng kh\u00e1c, ch\u1eb3ng h\u1ea1n nh\u01b0 u\u1ed1ng tr\u00e0, sau \u0111\u00f3 thi\u1ec1n hay t\u1eafm tr\u01b0\u1edbc khi thi\u1ec1n. B\u1eb1ng c\u00e1ch n\u00e0y, b\u1ea1n s\u1ebd th\u1ea5y luy\u1ec7n t\u1eadp t\u0129nh t\u00e2m tr\u1edf n\u00ean h\u1ee9ng th\u00fa h\u01a1n.<\/p>\n

5.<\/strong> H\u00e3y linh ho\u1ea1t. N\u1ebfu kh\u00f4ng mu\u1ed1n thi\u1ec1n v\u00e0o bu\u1ed5i s\u00e1ng, b\u1ea1n c\u00f3 th\u1ec3 l\u1ef1a ch\u1ecdn m\u1ed9t th\u1eddi \u0111i\u1ec3m ph\u00f9 h\u1ee3p kh\u00e1c trong ng\u00e0y.<\/p>\n

6.<\/strong> \u0110\u1eebng qu\u00e1 \u00e1p \u0111\u1eb7t v\u00e0o th\u00e0nh ki\u1ebfn “thi\u1ec1n t\u1ed1t hay x\u1ea5u?”.<\/em> H\u00e3y ngh\u0129 r\u1eb1ng b\u1ea1n \u0111ang luy\u1ec7n t\u1eadp th\u00f3i quen ch\u0103m s\u00f3c t\u00e2m tr\u00ed c\u1ee7a m\u00ecnh, \u0111\u1ec3 n\u00f3 kh\u00f4ng b\u1ecb x\u00e1o tr\u1ed9n b\u1edfi nh\u1eefng lo l\u1eafng v\u00e0 b\u1ed9n b\u1ec1 c\u1ee7a cu\u1ed9c s\u1ed1ng.<\/p>\n

7.<\/strong> T\u00ecm m\u1ed9t ng\u01b0\u1eddi b\u1ea1n \u0111\u1ec3 c\u00f9ng luy\u1ec7n t\u1eadp v\u00e0 chia s\u1ebb cho nhau nh\u1eefng \u0111i\u1ec1u c\u1ea3m nh\u1eadn \u0111\u01b0\u1ee3c sau khi thi\u1ec1n.<\/p>\n

8.<\/strong> H\u00e3y th\u1ef1c t\u1ebf v\u1edbi c\u00e1c k\u1ef3 v\u1ecdng c\u1ee7a b\u1ea1n. \u0110\u1eebng mong \u0111\u1ee3i th\u1ee9 g\u00ec \u0111\u00f3 qu\u00e1 xa v\u1eddi hay v\u01b0\u1ee3t ngo\u00e0i kh\u1ea3 n\u0103ng \u0111\u1ea1t \u0111\u01b0\u1ee3c hi\u1ec7n t\u1ea1i. B\u1edfi l\u1ebd, n\u1ebfu qu\u00e1 ham mu\u1ed1n th\u00ec khi kh\u00f4ng c\u00f3 \u0111\u01b0\u1ee3c n\u00f3, b\u1ea1n s\u1ebd nhanh ch\u00f3ng r\u01a1i v\u00e0o tr\u1ea1ng th\u00e1i th\u1ea5t v\u1ecdng.<\/p>\n<\/div>\n","protected":false},"excerpt":{"rendered":"

N\u1ebfu b\u1ea1n ch\u01b0a hi\u1ec3u ho\u1eb7c ch\u01b0a bi\u1ebft v\u1ec1 thi\u1ec1n th\u00ec t\u00f4i s\u1ebd di\u1ec5n \u0111\u1ea1t l\u1ea1i ti\u00eau \u0111\u1ec1 b\u00e0i vi\u1ebft r\u1eb1ng: “M\u1ed7i ng\u00e0y, t\u1ea1i sao ch\u00fang ta n\u00ean d\u00e0nh 10 ph\u00fat \u0111\u1ec3 t\u1eadp trung v\u00e0o suy ngh\u0129?”<\/em><\/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\/40054"}],"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=40054"}],"version-history":[{"count":0,"href":"https:\/\/masterskills.org\/blog\/wp-json\/wp\/v2\/posts\/40054\/revisions"}],"wp:attachment":[{"href":"https:\/\/masterskills.org\/blog\/wp-json\/wp\/v2\/media?parent=40054"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/masterskills.org\/blog\/wp-json\/wp\/v2\/categories?post=40054"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/masterskills.org\/blog\/wp-json\/wp\/v2\/tags?post=40054"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}