{"id":40718,"date":"2023-12-10T02:14:32","date_gmt":"2023-12-10T02:14:32","guid":{"rendered":"https:\/\/masterskills.org\/blog\/chi-can-danh-20-phut-moi-sang-ban-se-co-mot-ngay-lam-viec-sieu-hieu-qua.html"},"modified":"2023-12-13T06:01:12","modified_gmt":"2023-12-13T06:01:12","slug":"chi-can-danh-20-phut-moi-sang-ban-se-co-mot-ngay-lam-viec-sieu-hieu-qua","status":"publish","type":"post","link":"https:\/\/masterskills.org\/blog\/chi-can-danh-20-phut-moi-sang-ban-se-co-mot-ngay-lam-viec-sieu-hieu-qua.html","title":{"rendered":"Ch\u1ec9 c\u1ea7n d\u00e0nh 20 ph\u00fat m\u1ed7i s\u00e1ng, b\u1ea1n s\u1ebd c\u00f3 m\u1ed9t ng\u00e0y l\u00e0m vi\u1ec7c si\u00eau hi\u1ec7u qu\u1ea3!"},"content":{"rendered":"
\n

H\u00e3y th\u1eed h\u00ecnh dung<\/strong>: B\u1ea1n b\u1eaft \u0111\u1ea7u m\u1ed9t ng\u00e0y m\u1edbi th\u1eadt t\u1ed3i t\u1ec7. \u0110\u1ed3ng h\u1ed3 b\u00e1o th\u1ee9c kh\u00f4ng k\u00eau. V\u00ec th\u1ebf, b\u1ea1n ph\u1ea3i t\u1eafm r\u1eeda v\u1ed9i v\u00e0ng, nhanh ch\u00f3ng n\u01b0\u1edbng b\u00e1nh m\u1ef3 cho b\u1eefa s\u00e1ng, \u0111\u00e1m tr\u1ebb con ch\u1ea1y l\u0103ng x\u0103ng kh\u00f4ng th\u1ea5y \u0111\u00e2u, trong khi chi\u1ebfc xe \u0111\u00e1ng nguy\u1ec1n r\u1ee7a c\u1ee7a b\u1ea1n kh\u00f4ng ch\u1ecbu n\u1ed5 m\u00e1y v\u00e0 v\u1ec1 c\u01a1 b\u1ea3n m\u1ecdi th\u1ee9 th\u1eadt t\u1ed3i t\u1ec7! N\u00f3 gi\u1ed1ng nh\u01b0 \u0111\u1ecbnh lu\u1eadt Murphy kh\u1eb3ng \u0111\u1ecbnh: “N\u1ebfu m\u1ed9t \u0111i\u1ec1u t\u1ed3i t\u1ec7 c\u00f3 th\u1ec3 x\u1ea3y ra, n\u00f3 s\u1ebd x\u1ea3y ra<\/em>“. V\u00e0 k\u1ebft qu\u1ea3 l\u00e0, k\u1ebf ho\u1ea1ch \u0111\u1ec3 c\u00f3 1 ng\u00e0y l\u00e0m vi\u1ec7c n\u0103ng su\u1ea5t bi\u1ebfn m\u1ea5t.<\/p>\n

V\u1eady gi\u1ea3i ph\u00e1p l\u00e0 g\u00ec? M\u1ed9t th\u00f3i quen 20 ph\u00fat bu\u1ed5i s\u00e1ng s\u1ebd gi\u00fap b\u1ea1n c\u00f3 m\u1ed9t ng\u00e0y l\u00e0m vi\u1ec7c si\u00eau hi\u1ec7u qu\u1ea3 v\u00e0 m\u1ed9t c\u00f4ng th\u1ee9c h\u1ea1nh ph\u00fac tuy\u1ec7t v\u1eddi.<\/strong><\/p>\n

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

M\u1ed9t nh\u00e0 nghi\u00ean c\u1ee9u h\u1ea1nh ph\u00fac \u0111\u01b0\u1ee3c \u0111\u00e0o t\u1ea1o t\u1ea1i tr\u01b0\u1eddng \u0110\u1ea1i h\u1ecdc Harvard v\u00e0 l\u00e0 t\u00e1c gi\u1ea3 c\u1ee7a cu\u1ed1n s\u00e1ch \u201cThe Happiness Advantage<\/em>\u201d (t\u1ea1m d\u1ecbch: “L\u1ee3i th\u1ebf c\u1ee7a h\u1ea1nh ph\u00fac\u201d<\/em>) b\u00e1n ch\u1ea1y nh\u1ea5t c\u1ee7a t\u1edd New York Times – Shawn Achor<\/strong>, \u0111\u01b0a ra m\u1ed9t nghi th\u1ee9c v\u00e0o bu\u1ed5i s\u00e1ng (morning ritual \u2013 chu\u1ed7i c\u00e1c ho\u1ea1t \u0111\u1ed9ng \u0111\u01b0\u1ee3c th\u1ef1c hi\u1ec7n th\u01b0\u1eddng xuy\u00ean nh\u01b0 nh\u1eefng th\u00f3i quen v\u00e0o bu\u1ed5i s\u00e1ng<\/em>) s\u1ebd l\u00e0m t\u0103ng m\u1ee9c \u0111\u1ed9 t\u00edch c\u1ef1c c\u1ee7a b\u1ea1n v\u00e0 mang l\u1ea1i cho b\u1ea1n l\u1ee3i th\u1ebf h\u1ea1nh ph\u00fac.<\/p>\n

L\u1ee3i th\u1ebf h\u1ea1nh ph\u00fac l\u00e0 g\u00ec?<\/h2>\n

Khi t\u0103ng m\u1ee9c \u0111\u1ed9 t\u00edch c\u1ef1c c\u1ee7a b\u1ea3n th\u00e2n l\u00ean, n\u00e3o b\u1ed9 c\u1ee7a b\u1ea1n s\u1ebd c\u1ea3m th\u1ea5y h\u1ea1nh ph\u00fac h\u01a1n. M\u1ed9t n\u00e3o b\u1ed9 kh\u1ecfe m\u1ea1nh, say s\u01b0a v\u1edbi s\u1ef1 t\u00edch c\u1ef1c s\u1ebd \u0111\u01b0\u1ee3c trang b\u1ecb t\u1ed1t \u0111\u1ec3 x\u1eed l\u00fd c\u00e1c c\u0103ng th\u1eb3ng c\u0169ng nh\u01b0 nh\u1eefng t\u00ecnh hu\u1ed1ng h\u00e0ng ng\u00e0y.<\/p>\n

\u0110i\u1ec1u n\u00e0y \u0111\u01a1n gi\u1ea3n kh\u00e1 d\u1ec5 hi\u1ec3u v\u00ec n\u00e3o b\u1ed9 c\u1ee7a b\u1ea1n s\u1ebd tr\u1edf n\u00ean th\u00f4ng minh h\u01a1n c\u00f9ng nh\u1eefng suy ngh\u0129 t\u00edch c\u1ef1c. M\u1ed9t n\u00e3o b\u1ed9 h\u1ea1nh ph\u00fac s\u1ebd khi\u1ebfn cho m\u1ee9c n\u0103ng l\u01b0\u1ee3ng c\u1ee7a c\u01a1 th\u1ec3 n\u00e2ng l\u00ean v\u00e0 l\u00e0m cho b\u1ea1n ch\u1ee7 \u0111\u1ed9ng l\u00e0m m\u1ecdi th\u1ee9. N\u00e3o b\u1ed9 nu\u00f4i d\u01b0\u1ee1ng s\u1ef1 t\u00edch c\u1ef1c s\u1ebd l\u00e0m cho m\u1ed7i ng\u00e0y l\u00e0m vi\u1ec7c c\u1ee7a b\u1ea1n tr\u1edf n\u00ean hi\u1ec7u qu\u1ea3 h\u01a1n. Hi\u1ec7u su\u1ea5t l\u00e0m vi\u1ec7c c\u00f3 th\u1ec3 t\u0103ng l\u00ean 31%. V\u00ec th\u1ebf, h\u00e3y c\u00f9ng ch\u00fang t\u00f4i t\u00ecm hi\u1ec3u v\u1ec1 Th\u00f3i quen 20 ph\u00fat bu\u1ed5i s\u00e1ng<\/strong> gi\u00fap c\u1ea3i thi\u1ec7n hi\u1ec7u su\u1ea5t l\u00e0m vi\u1ec7c m\u1ed9t c\u00e1ch “\u0111i\u00ean r\u1ed3<\/em>“.<\/p>\n

2 ph\u00fat \u0111\u1ec3 h\u1ed3i t\u01b0\u1edfng l\u1ea1i th\u1eddi \u0111i\u1ec3m t\u00edch c\u1ef1c nh\u1ea5t ng\u00e0y h\u00f4m qua<\/h2>\n

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

N\u00e3o b\u1ed9 c\u00f3 th\u1ec3 d\u1ec5 b\u1ecb l\u1eeba<\/strong> – n\u00f3 kh\u00f4ng nh\u1eadn ra s\u1ef1 kh\u00e1c bi\u1ec7t gi\u1eefa tr\u1ea3i nghi\u1ec7m v\u00e0 t\u01b0\u1edfng t\u01b0\u1ee3ng m\u1ed9t \u0111i\u1ec1u g\u00ec \u0111\u00f3. V\u00ec v\u1eady, h\u00e3y d\u00e0nh 2 ph\u00fat m\u1ed7i ng\u00e0y \u0111\u1ec3 ghi l\u1ea1i kho\u1ea3nh kh\u1eafc h\u1ea1nh ph\u00fac<\/strong> trong 24 gi\u1edd qua v\u00e0 h\u1ed3i t\u01b0\u1edfng l\u1ea1i nh\u1eefng gi\u00e2y ph\u00fat tuy\u1ec7t v\u1eddi \u0111\u00f3. \u0110i\u1ec1u n\u00e0y s\u1ebd l\u00e0m cho n\u00e3o b\u1ed9 c\u1ee7a b\u1ea1n c\u1ea3m th\u1ea5y t\u00edch c\u1ef1c h\u01a1n. Nh\u01b0 ch\u00fang ta \u0111\u00e3 th\u1ea5y, m\u1ed9t b\u1ed9 n\u00e3o t\u00edch c\u1ef1c h\u01a1n v\u1ec1 c\u01a1 b\u1ea3n s\u1ebd gi\u00fap b\u1ea1n l\u00e0m m\u1ecdi th\u1ee9 \u0111\u1ea1t n\u0103ng su\u1ea5t cao h\u01a1n, d\u00f9 l\u00e0 l\u00e0m vi\u1ec7c, ch\u0103m s\u00f3c s\u1ee9c kh\u1ecfe hay s\u1edf th\u00edch.<\/p>\n

2 ph\u00fat \u0111\u1ec3 g\u1eedi m\u1ed9t email t\u00edch c\u1ef1c<\/h2>\n

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

\u00a0<\/div>\n

Vi\u1ec7c g\u1eedi cho ai \u0111\u00f3 m\u1ed9t email t\u00edch c\u1ef1c v\u1edbi nh\u1eefng \u0111i\u1ec1u t\u1ed1t \u0111\u1eb9p s\u1ebd c\u00f3 2 \u0111i\u1ec1u x\u1ea3y ra. M\u1ed9t l\u00e0 n\u00f3 s\u1ebd l\u00e0m cho b\u1ea1n c\u1ea3m th\u1ea5y “l\u01a1 l\u1eedng<\/em>” b\u1edfi b\u1ea1n \u0111\u00e3 l\u00e0m \u0111\u01b0\u1ee3c m\u1ed9t vi\u1ec7c t\u1ed1t. Hai l\u00e0 n\u00f3 s\u1ebd l\u00e0m cho b\u1ea1n m\u1ea1nh m\u1ebd h\u01a1n trong c\u00e1c m\u1ed1i quan h\u1ec7 c\u00e1 nh\u00e2n. Vi\u1ec7c \u0111\u01b0\u1ee3c y\u00eau m\u1ebfn ch\u1eafc ch\u1eafn s\u1ebd l\u00e0m cho b\u1ea1n v\u00e0 n\u00e3o c\u1ee7a b\u1ea1n c\u1ea3m th\u1ea5y h\u1ea1nh ph\u00fac h\u01a1n, do \u0111\u00f3 khi\u1ebfn cho n\u00e3o b\u1ed9 l\u00e0m vi\u1ec7c n\u0103ng su\u1ea5t h\u01a1n b\u00ecnh th\u01b0\u1eddng.<\/p>\n

2 ph\u00fat th\u1ec3 hi\u1ec7n s\u1ef1 bi\u1ebft \u01a1n<\/h2>\n

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

H\u00e3y vi\u1ebft ra 3 \u0111i\u1ec1u m\u00e0 b\u1ea1n c\u1ea3m th\u1ea5y bi\u1ebft \u01a1n v\u00e0o m\u1ed7i ng\u00e0y trong \u00edt nh\u1ea5t 21 ng\u00e0y li\u00ean ti\u1ebfp<\/strong>. H\u00e0nh \u0111\u1ed9ng n\u00e0y s\u1ebd \u0111\u00e0o t\u1ea1o n\u00e3o b\u1ed9 c\u1ee7a b\u1ea1n tr\u1edf n\u00ean l\u1ea1c quan h\u01a1n v\u00e0 t\u00ecm th\u1ea5y s\u1ef1 t\u00edch c\u1ef1c \u1edf kh\u1eafp m\u1ecdi n\u01a1i thay v\u00ec ti\u00eau c\u1ef1c. Suy ngh\u0129 v\u1ec1 t\u1ea5t c\u1ea3 nh\u1eefng g\u00ec b\u1ea1n c\u00f3 th\u1ec3 l\u00e0m cho b\u1ea3n th\u00e2n \u0111\u1ec3 c\u1ea3m th\u1ea5y t\u1ed1t h\u01a1n trong cu\u1ed9c s\u1ed1ng. Thay v\u00ec nh\u00ecn th\u1ea5y m\u1ed9t n\u1eeda v\u01a1i c\u1ee7a ly n\u01b0\u1edbc, theo c\u00e1ch n\u00e0y b\u1ea1n c\u00f3 th\u1ec3 \u0111\u00e0o t\u1ea1o b\u1ed9 n\u00e3o xem n\u00f3 nh\u01b0 m\u1ed9t n\u1eeda \u0111\u1ea7y. Quan \u0111i\u1ec3m l\u1ea1c quan v\u1ec1 th\u1ebf gi\u1edbi l\u00e0 m\u1ed9t \u0111i\u1ec1u v\u00f4 c\u00f9ng h\u1ea1nh ph\u00fac. Nh\u01b0 ch\u00fang ta th\u1ea5y, h\u1ea1nh ph\u00fac lu\u00f4n d\u1eabn b\u1ea1n tr\u00ean con \u0111\u01b0\u1eddng h\u01b0\u1edbng t\u1edbi hi\u1ec7u su\u1ea5t cao h\u01a1n<\/strong>.<\/p>\n

: 10 tuy\u1ec7t chi\u00eau qu\u1ea3n l\u00fd th\u1eddi gian b\u1ea1n c\u1ea7n bi\u1ebft<\/p>\n

T\u1eadp th\u1ec3 d\u1ee5c t\u1eeb 10 \u0111\u1ebfn 15 ph\u00fat<\/h2>\n

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

T\u1eadp th\u1ec3 d\u1ee5c<\/strong> c\u00f3 th\u1ec3 \u1ea3nh h\u01b0\u1edfng l\u1edbn \u0111\u1ebfn n\u00e3o b\u1ed9 theo hai c\u00e1ch. T\u1eadp th\u1ec3 d\u1ee5c m\u1ea1nh m\u1ebd, ngay c\u1ea3 khi ch\u1ec9 trong 10 ph\u00fat c\u0169ng c\u00f3 th\u1ec3 l\u00e0m n\u00e3o b\u1ed9 tr\u00e0n ng\u1eadp endorphins, hay c\u00f2n g\u1ecdi l\u00e0 “hormone h\u1ea1nh ph\u00fac<\/em>” l\u00e0m gi\u1ea3m stress v\u00e0 l\u00e0m cho kh\u1ea3 n\u0103ng suy ngh\u0129 trong n\u00e3o b\u1ed9 tr\u1edf n\u00ean t\u1ed1i \u01b0u. Ngo\u00e0i ra, b\u1eb1ng c\u00e1ch d\u00e0nh m\u1ed9t ch\u00fat \u00edt th\u1eddi gian t\u1eadp th\u1ec3 d\u1ee5c v\u00e0 l\u00e0m \u0111i\u1ec1u g\u00ec \u0111\u00f3 cho ch\u00ednh m\u00ecnh, h\u00e3y \u0111\u00e0o t\u1ea1o b\u1ed9 n\u00e3o ngh\u0129 r\u1eb1ng b\u1ea1n lu\u00f4n quan tr\u1ecdng. S\u1ef1 t\u00edch c\u1ef1c s\u1ebd theo b\u1ea1n su\u1ed1t c\u1ea3 ng\u00e0y v\u00e0 th\u00f4ng qua t\u1ea5t c\u1ea3 m\u1ecdi th\u1ee9 b\u1ea1n l\u00e0m. Vi\u1ec7c t\u1eadp th\u1ec3 d\u1ee5c l\u00e0 m\u1ed9t c\u00e1ch \u0111\u00e0o t\u1ea1o b\u1ed9 n\u00e3o v\u01b0\u1ee3t qua \u0111i\u1ec1u g\u00ec \u0111\u00f3 v\u1edbi s\u1ef1 ki\u00ean tr\u00ec v\u00e0 do \u0111\u00f3 l\u00e0m cho b\u1ed9 n\u00e3o c\u1ee7a b\u1ea1n c\u00f3 n\u0103ng su\u1ea5t l\u00e0m vi\u1ec7c cao h\u01a1n.<\/p>\n

\u00a0<\/div>\n

2 ph\u00fat ng\u1ed3i thi\u1ec1n<\/h2>\n

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

Cu\u1ed1i c\u00f9ng, ngay c\u1ea3 khi d\u00e0nh 2 ph\u00fat \u0111\u1ec3 ng\u1ed3i t\u0129nh t\u00e2m, kh\u00f4ng suy ngh\u0129 v\u1ec1 b\u1ea5t c\u1ee9 \u0111i\u1ec1u g\u00ec ngo\u00e0i vi\u1ec7c th\u1edf ra v\u00e0 h\u00edt v\u00e0o<\/strong> c\u0169ng c\u00f3 th\u1ec3 c\u1ea3i thi\u1ec7n c\u01a1 ch\u1ebf t\u1eadp trung c\u1ee7a n\u00e3o b\u1ed9 v\u00e0 l\u00e0m cho n\u00f3 ch\u00ednh x\u00e1c h\u01a1n, c\u0169ng nh\u01b0 t\u0103ng s\u1ef1 t\u00edch c\u1ef1c v\u00e0 gi\u1ea3m m\u1ee9c \u0111\u1ed9 c\u0103ng th\u1eb3ng. T\u1eadp trung s\u00e2u h\u01a1n c\u00f3 ngh\u0129a l\u00e0 \u0111\u1ec3 n\u00e3o b\u1ed9 chuy\u00ean t\u00e2m v\u00e0o m\u1ed9t c\u00f4ng vi\u1ec7c c\u1ee5 th\u1ec3 n\u00e0o \u0111\u00f3 v\u00e0 l\u00e0m cho n\u00f3 hi\u1ec7u qu\u1ea3 h\u01a1n.<\/p>\n

Nh\u1eefng th\u00f3i quen bu\u1ed5i s\u00e1ng n\u00e0y c\u00f3 th\u1ec3 \u0111\u01b0\u1ee3c th\u1ef1c hi\u1ec7n trong 20 ph\u00fat m\u1ed7i ng\u00e0y ho\u1eb7c c\u00f3 th\u1ec3 k\u00e9o d\u00e0i th\u00eam m\u1ed9t ch\u00fat v\u00e0o nh\u1eefng ng\u00e0y b\u1ea1n c\u00f3 th\u1eddi gian. N\u00f3 s\u1ebd l\u00e0m cho b\u1ea1n v\u00e0 n\u00e3o c\u1ee7a b\u1ea1n tr\u1edf n\u00ean t\u00edch c\u1ef1c h\u01a1n, ch\u1eafc ch\u1eafn hi\u1ec7u su\u1ea5t c\u0169ng cao h\u01a1n.<\/p>\n

: 9 b\u00ed quy\u1ebft \u0111\u01a1n gi\u1ea3n gi\u00fap b\u1ea1n lu\u00f4n vui v\u1ebb trong c\u00f4ng vi\u1ec7c<\/p>\n

Ch\u00fac c\u00e1c b\u1ea1n vui v\u1ebb!<\/p>\n<\/div>\n","protected":false},"excerpt":{"rendered":"

H\u00e3y th\u1eed h\u00ecnh dung: B\u1ea1n b\u1eaft \u0111\u1ea7u m\u1ed9t ng\u00e0y m\u1edbi th\u1eadt t\u1ed3i t\u1ec7. \u0110\u1ed3ng h\u1ed3 b\u00e1o th\u1ee9c kh\u00f4ng k\u00eau. V\u00ec th\u1ebf, b\u1ea1n ph\u1ea3i t\u1eafm r\u1eeda v\u1ed9i v\u00e0ng, nhanh ch\u00f3ng n\u01b0\u1edbng b\u00e1nh m\u1ef3 cho b\u1eefa s\u00e1ng, \u0111\u00e1m tr\u1ebb con ch\u1ea1y l\u0103ng x\u0103ng kh\u00f4ng th\u1ea5y \u0111\u00e2u, trong khi chi\u1ebfc xe \u0111\u00e1ng nguy\u1ec1n r\u1ee7a c\u1ee7a b\u1ea1n kh\u00f4ng ch\u1ecbu […]<\/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\/40718"}],"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=40718"}],"version-history":[{"count":0,"href":"https:\/\/masterskills.org\/blog\/wp-json\/wp\/v2\/posts\/40718\/revisions"}],"wp:attachment":[{"href":"https:\/\/masterskills.org\/blog\/wp-json\/wp\/v2\/media?parent=40718"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/masterskills.org\/blog\/wp-json\/wp\/v2\/categories?post=40718"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/masterskills.org\/blog\/wp-json\/wp\/v2\/tags?post=40718"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}