{"id":4651,"date":"2023-11-29T21:30:31","date_gmt":"2023-11-29T21:30:31","guid":{"rendered":"https:\/\/masterskills.org\/blog\/?p=4651"},"modified":"2023-12-21T09:53:59","modified_gmt":"2023-12-21T02:53:59","slug":"ky-nang-quan-ly-cam-xuc-trong-cong-viec","status":"publish","type":"post","link":"https:\/\/masterskills.org\/blog\/ky-nang-quan-ly-cam-xuc-trong-cong-viec.html","title":{"rendered":"K\u1ef9 n\u0103ng qu\u1ea3n l\u00fd c\u1ea3m x\u00fac trong c\u00f4ng vi\u1ec7c"},"content":{"rendered":"

1- K\u1ef9 n\u0103ng qu\u1ea3n l\u00fd c\u1ea3m x\u00fac l\u00e0 g\u00ec?<\/strong><\/h2>\n

K\u1ef9 n\u0103ng qu\u1ea3n l\u00fd c\u1ea3m x\u00fac l\u00e0 kh\u1ea3 n\u0103ng ki\u1ec3m so\u00e1t c\u1ea3m x\u00fac c\u1ee7a con ng\u01b0\u1eddi, gi\u00fap h\u1ecd l\u00e0m ch\u1ee7 nh\u1eefng c\u1ea3m x\u00fac c\u00e1 nh\u00e2n trong m\u1ecdi t\u00ecnh hu\u1ed1ng giao ti\u1ebfp. Cho d\u00f9 trong ho\u00e0n c\u1ea3nh t\u1ec7 h\u1ea1i th\u1ebf n\u00e0o \u0111i n\u1eefa h\u1ecd v\u1eabn c\u00f3 th\u1ec3 t\u1ef1 ch\u1ee7 \u0111\u01b0\u1ee3c.<\/p>\n

Qu\u1ea3n l\u00fd c\u1ea3m x\u00fac kh\u00f4ng \u0111\u1ed3ng ngh\u0129a v\u1edbi vi\u1ec7c b\u1ea1n lo\u1ea1i b\u1ecf ho\u00e0n to\u00e0n nh\u1eefng c\u1ea3m x\u00fac c\u1ee7a m\u00ecnh, ho\u1eb7c l\u00e0 kh\u1ed1ng ch\u1ebf hay k\u00ecm h\u00e3m n\u00f3. Qu\u1ea3n l\u00fd c\u1ea3m x\u00fac \u1edf \u0111\u00e2y \u0111\u01b0\u1ee3c hi\u1ec3u l\u00e0 b\u1ea1n hi\u1ec3u r\u00f5 c\u1ea3m x\u00fac c\u1ee7a ch\u00ednh m\u00ecnh v\u00e0 ng\u01b0\u1eddi \u0111ang giao ti\u1ebfp v\u1edbi b\u1ea1n. Qua \u0111\u00f3 b\u1ea1n c\u00f3 th\u1ec3 \u0111i\u1ec1u ch\u1ec9nh c\u1ea3m x\u00fac m\u1ed9t c\u00e1ch ph\u00f9 h\u1ee3p, h\u00e0i h\u00f2a. Nh\u1eefng ng\u01b0\u1eddi c\u00f3 tr\u00ed tu\u1ec7 c\u1ea3m x\u00fac cao th\u01b0\u1eddng hi\u1ec3u r\u00f5 c\u1ea3m gi\u00e1c c\u1ee7a ng\u01b0\u1eddi kh\u00e1c v\u00e0 h\u1ecd bi\u1ebft c\u00e1ch t\u00e1c \u0111\u1ed9ng l\u00ean c\u1ea3m x\u00fac c\u1ee7a ng\u01b0\u1eddi c\u00f2n l\u1ea1i.<\/p>\n

2- T\u1ea1i sao ph\u1ea3i qu\u1ea3n l\u00fd c\u1ea3m x\u00fac?<\/strong><\/h2>\n

Qu\u1ea3n l\u00fd c\u1ea3m x\u00fac gi\u00fap t\u1ed1t s\u1ebd gi\u00fap b\u1ea1n l\u00e0m gi\u1ea3m s\u1ef1 c\u0103ng th\u1eb3ng trong qu\u00e1 tr\u00ecnh giao ti\u1ebfp. C\u00e1c m\u00e2u thu\u1eabn \u0111\u01b0\u1ee3c gi\u1ea3i quy\u1ebft h\u00e0i h\u00f2a v\u00e0 mang t\u00ednh x\u00e2y d\u1ef1ng h\u01a1n. Vi\u1ec7c ra quy\u1ebft \u0111\u1ecbnh v\u00e0 gi\u1ea3i quy\u1ebft c\u00e1c v\u1ea5n \u0111\u1ec1 kh\u00f3 kh\u0103n hi\u1ec7u qu\u1ea3 h\u01a1n.<\/p>\n

Hi\u1ec3u bi\u1ebft v\u00e0 n\u1eafm b\u1eaft \u0111\u01b0\u1ee3c c\u1ea3m x\u00fac c\u1ee7a b\u1ea3n th\u00e2n s\u1ebd gi\u00fap b\u1ea1n th\u1ec3 hi\u1ec7n \u0111\u01b0\u1ee3c suy ngh\u0129 c\u1ee7a m\u00ecnh v\u1edbi ng\u01b0\u1eddi kh\u00e1c. Khi nh\u1eadn di\u1ec7n \u0111\u01b0\u1ee3c c\u1ea3m x\u00fac hi\u1ec7n t\u1ea1i b\u1ea1n m\u1edbi c\u00f3 th\u1ec3 \u0111i\u1ec1u khi\u1ec3n \u0111\u01b0\u1ee3c c\u1ea3m x\u00fac theo l\u00fd tr\u00ed, suy x\u00e9t k\u1ef9 l\u01b0\u1ee1ng c\u00e1c h\u00e0nh vi, ng\u00f4n t\u1eeb, kh\u00f4ng \u0111\u1ec3 x\u1ea3y ra sai l\u1ea7m \u0111\u00e1ng ti\u1ebfc. Qu\u1ea3n l\u00fd c\u1ea3m x\u00fac c\u00e1 nh\u00e2n t\u1ed1t c\u00f2n gi\u00fap b\u1ea1n c\u01b0 x\u1eed \u0111\u00fang m\u1ef1c h\u01a1n \u0111\u1ed3ng th\u1eddi duy tr\u00ec \u0111\u01b0\u1ee3c c\u00e1c m\u1ed1i quan h\u1ec7 t\u1ed1t \u0111\u1eb9p.<\/p>\n

3. B\u00ed k\u00edp r\u00e8n luy\u1ec7n k\u1ef9 n\u0103ng qu\u1ea3n l\u00fd c\u1ea3m x\u00fac trong c\u00f4ng vi\u1ec7c\u00a0<\/a><\/strong><\/p>\n

K\u1ef9 n\u0103ng qu\u1ea3n l\u00fd c\u1ea3m x\u00fac kh\u00f4ng ph\u1ea3i t\u1ef1 nhi\u00ean m\u00e0 c\u00f3. \u0110\u1ec3 c\u00f3 th\u1ec3 ki\u1ec3m so\u00e1t v\u00e0 gi\u1eef cho c\u1ea3m x\u00fac c\u1ee7a b\u1ea3n th\u00e2n lu\u00f4n \u1edf tr\u1ea1ng th\u00e1i t\u00edch c\u1ef1c b\u1ea1n c\u1ea7n c\u1ed1 g\u1eafng r\u00e8n luy\u1ec7n v\u00e0 \u0111i\u1ec1u ch\u1ec9nh m\u1ed7i ng\u00e0y. Sau \u0111\u00e2y l\u00e0 c\u00e1c b\u00ed k\u00edp gi\u00fap b\u1ea1n r\u00e8n luy\u1ec7n k\u1ef9 n\u0103ng qu\u1ea3n l\u00fd c\u1ea3m x\u00fac.<\/p>\n

3.1. Qu\u1ea3n l\u00fd c\u1ea3m x\u00fac b\u1eb1ng c\u00e1ch \u0111i\u1ec1u ch\u1ec9nh c\u00e1c h\u00e0nh \u0111\u1ed9ng c\u1ee7a c\u01a1 th\u1ec3<\/strong><\/h3>\n

Khi b\u1ea1n t\u1ee9c gi\u1eadn th\u01b0\u1eddng khi\u1ebfn tim \u0111\u1eadp nhanh, c\u0103ng th\u1eb3ng v\u00e0 kh\u00f3 ch\u1ecbu. L\u00fac \u0111\u00f3 b\u1ea1n d\u1ec5 m\u1ea5t kh\u1ea3 n\u0103ng l\u00e0m ch\u1ee7 b\u1ea3n th\u00e2n v\u00e0 th\u01b0\u1eddng c\u00f3 nh\u1eefng h\u00e0nh \u0111\u1ed9ng n\u00f4ng n\u1ed5i. Tr\u01b0\u1edbc nh\u1eefng t\u00ecnh hu\u1ed1ng ti\u00eau c\u1ef1c nh\u01b0 v\u1eady b\u1ea1n c\u1ea7n h\u1ecdc c\u00e1ch qu\u1ea3n l\u00fd c\u1ea3m x\u00fac c\u00e1 nh\u00e2n \u0111\u1ec3 \u0111\u01b0a c\u1ea3m x\u00fac c\u1ee7a b\u1ea1n v\u1ec1 l\u1ea1i tr\u1ea1ng th\u00e1i c\u00e2n b\u1eb1ng.<\/p>\n

B\u1ea1n ho\u00e0n to\u00e0n c\u00f3 th\u1ec3 l\u00e0m \u0111\u01b0\u1ee3c vi\u1ec7c \u0111\u00f3 ch\u1ec9 v\u1edbi nh\u1eefng h\u00e0nh \u0111\u1ed9ng \u0111\u01a1n gi\u1ea3n nh\u01b0: h\u00edt th\u1edf th\u1eadt s\u00e2u, c\u1ed1 g\u1eafng th\u1ea3 l\u1ecfng to\u00e0n b\u1ed9 c\u01a1 th\u1ec3, \u0111i\u1ec1u ch\u1ec9nh t\u01b0 th\u1ebf hi\u1ec7n t\u1ea1i sao cho b\u1ea1n c\u1ea3m th\u1ea5y tho\u1ea3i m\u00e1i nh\u1ea5t… B\u1eb1ng c\u00e1ch th\u1ef1c hi\u1ec7n c\u00e1c h\u00e0nh \u0111\u1ed9ng c\u1ee5 th\u1ec3, b\u1ea1n s\u1ebd khi\u1ebfn c\u01a1 th\u1ec3 v\u00e0 tinh th\u1ea7n \u0111\u01b0\u1ee3c gi\u1ea3i ph\u00f3ng ho\u00e0n to\u00e0n. B\u1ea1n s\u1ebd nhanh ch\u00f3ng tho\u00e1t ra kh\u1ecfi m\u1edb c\u1ea3m x\u00fac ti\u00eau c\u1ef1c \u0111ang bao tr\u00f9m l\u1ea5y, h\u00f2ng nh\u1ea5n ch\u00ecm b\u1ea1n trong n\u1ed7i th\u1ed1ng kh\u1ed5 tuy\u1ec7t v\u1ecdng.<\/p>\n

3.2. V\u1eadn d\u1ee5ng s\u1ee9c m\u1ea1nh c\u1ee7a tr\u00ed tu\u1ec7 \u0111\u1ec3 qu\u1ea3n l\u00fd c\u1ea3m x\u00fac<\/strong><\/h3>\n

S\u1eed d\u1ee5ng s\u1ee9c m\u1ea1nh c\u1ee7a tr\u00ed tu\u1ec7 \u0111\u1ec3 qu\u1ea3n l\u00fd c\u1ea3m x\u00fac ngh\u0129a l\u00e0 con ng\u01b0\u1eddi c\u1ea7n c\u00f3 tr\u00ed tu\u1ec7 c\u1ea3m x\u00fac \u2013 EQ. Tr\u00ed tu\u1ec7 c\u1ea3m x\u00fac l\u00e0 kh\u1ea3 n\u0103ng t\u1ef1 nh\u1eadn th\u1ee9c c\u1ea3m x\u00fac b\u1ea3n th\u00e2n, nh\u1eadn bi\u1ebft r\u00f5 r\u00e0ng \u0111\u00e2u l\u00e0 \u0111i\u1ec3m m\u1ea1nh \u0111\u1ec3 ph\u00e1t huy v\u00e0 \u0111\u00e2u l\u00e0 \u0111i\u1ec3m y\u1ebfu \u0111\u1ec3 c\u1ea3i thi\u1ec7n.<\/p>\n

Ng\u01b0\u1eddi c\u00f3 tr\u00ed tu\u1ec7 c\u1ea3m x\u00fac t\u1ed1t c\u00f3 kh\u1ea3 n\u0103ng am hi\u1ec3u v\u00e0 th\u00f4ng c\u1ea3m v\u1edbi nh\u1eefng c\u1ea3m x\u00fac c\u1ee7a ng\u01b0\u1eddi kh\u00e1c. H\u1ecd bi\u1ebft l\u1eafng nghe v\u00e0 quan t\u00e2m \u0111\u1ebfn ng\u01b0\u1eddi \u0111\u1ed1i di\u1ec7n. H\u1ecd c\u00f3 th\u1ec3 x\u00e2y d\u1ef1ng v\u00e0 duy tr\u00ec m\u1ed1i quan h\u1ec7 t\u1ed1t \u0111\u1eb9p v\u1edbi m\u1ecdi ng\u01b0\u1eddi. Nh\u1edd v\u1eady h\u1ecd c\u00f3 m\u1ed9t cu\u1ed9c s\u1ed1ng c\u1edfi m\u1edf v\u00e0 ch\u00e2n th\u00e0nh.<\/p>\n

Qu\u1ea3n l\u00fd c\u1ea3m x\u00fac b\u1eb1ng tr\u00ed tu\u1ec7 gi\u00fap b\u1ea1n \u0111\u01b0a ra c\u00e1c quy\u1ebft \u0111\u1ecbnh s\u00e1ng su\u1ed1t, th\u00fac \u0111\u1ea9y b\u1ea3n th\u00e2n ph\u00e1t tri\u1ec3n v\u00e0 c\u1ea3i thi\u1ec7n m\u1ed1i quan h\u1ec7 v\u1edbi m\u1ecdi ng\u01b0\u1eddi. Tr\u00ed th\u00f4ng minh c\u1ea3m x\u00fac s\u1ebd gi\u00fap b\u1ea1n \u0111\u1ea1t \u0111\u01b0\u1ee3c c\u00e2n b\u1eb1ng gi\u1eefa t\u00ecnh c\u1ea3m v\u00e0 l\u00fd tr\u00ed.<\/p>\n

S\u1ee9c m\u1ea1nh c\u1ee7a tr\u00ed tu\u1ec7 c\u00f2n c\u00f3 th\u1ec3 gi\u00fap b\u1ea1n ki\u1ec1m ch\u1ebf c\u1ea3m x\u00fac, kh\u00f4ng \u0111\u1ec3 c\u1ea3m x\u00fac c\u1ee7a b\u1ea1n v\u01b0\u1ee3t ra kh\u1ecfi t\u1ea7m ki\u1ec3m so\u00e1t. B\u1ea1n s\u1ebd bi\u1ebft c\u00e1ch t\u1ef1 \u0111i\u1ec1u ch\u1ec9nh, \u0111\u00e1nh gi\u00e1 v\u00e0 ch\u1ebf ng\u1ef1 nh\u1eefng kh\u00e1t v\u1ecdng v\u00e0 \u0111am m\u00ea. Ngo\u00e0i ra tr\u00ed tu\u1ec7 c\u1ea3m x\u00fac c\u00f2n gi\u00fap b\u1ea1n n\u00e2ng cao t\u00ednh k\u1ef7 lu\u1eadt b\u1ea3n th\u00e2n, lu\u00f4n t\u01b0 duy t\u00edch c\u1ef1c, s\u00e1ng t\u1ea1o \u0111\u1ec3 t\u00ecm ra bi\u1ec7n ph\u00e1p gi\u1ea3i quy\u1ebft c\u00f4ng vi\u1ec7c hi\u1ec7u qu\u1ea3 h\u01a1n.<\/p>\n

3.3. V\u1eadn d\u1ee5ng s\u1ee9c m\u1ea1nh c\u1ee7a ng\u00f4n t\u1eeb trong qu\u1ea3n l\u00fd c\u1ea3m x\u00fac<\/strong><\/p>\n

Thay v\u00ec su\u1ed1t ng\u00e0y s\u1eed d\u1ee5ng nh\u1eefng ng\u00f4n t\u1eeb ti\u00eau c\u1ef1c \u0111\u1ec3 than v\u00e3n v\u1ec1 m\u1ecdi vi\u1ec7c x\u1ea3y ra xung quanh, th\u00ec b\u1ea1n h\u00e3y h\u1ecdc c\u00e1ch s\u1eed d\u1ee5ng nh\u1eefng ng\u00f4n t\u1eeb t\u00edch c\u1ef1c \u0111\u1ec3 kh\u00edch l\u1ec7, \u0111\u1ed9ng vi\u00ean ch\u00ednh m\u00ecnh. N\u1ebfu b\u1ea1n c\u1ee9 m\u00e3i than th\u00e2n tr\u00e1ch ph\u1eadn th\u00ec v\u00f4 h\u00ecnh b\u1ea1n \u0111ang t\u1ea1o ra v\u00f4 v\u00e0n nh\u1eefng c\u1ea3m x\u00fac ti\u00eau c\u1ef1c cho ch\u00ednh b\u1ea1n. R\u1ed3i \u0111\u1ebfn m\u1ed9t l\u00fac n\u00e0o \u0111\u00f3 b\u1ea1n s\u1ebd b\u1ecb ch\u00ednh nh\u1eefng ng\u00f4n t\u1eeb ti\u00eau c\u1ef1c \u0111\u00f3 l\u00e0m t\u1ed5n th\u01b0\u01a1ng \u0111\u1ebfn tinh th\u1ea7n v\u00e0 th\u1ec3 x\u00e1c. Ngay l\u00fac n\u00e0y h\u00e3y ng\u1eebng than v\u00e3n v\u00e0 h\u1ecdc c\u00e1ch nh\u00ecn nh\u1eadn cu\u1ed9c s\u1ed1ng m\u1ed9t c\u00e1ch t\u00edch c\u1ef1c h\u01a1n.<\/p>\n

V\u1eadn d\u1ee5ng s\u1ee9c m\u1ea1nh c\u1ee7a ng\u00f4n t\u1eeb kh\u00f4ng ch\u1ec9 gi\u00fap qu\u1ea3n l\u00fd c\u1ea3m x\u00fac c\u1ee7a ri\u00eang b\u1ea1n m\u00e0 c\u00f2n c\u00f3 t\u00e1c \u0111\u1ed9ng t\u00edch c\u1ef1c \u0111\u1ebfn nh\u1eefng ng\u01b0\u1eddi giao ti\u1ebfp v\u1edbi b\u1ea1n. V\u00ed d\u1ee5 nh\u01b0 khi b\u1ea1n v\u00e0 \u0111\u1ed3ng nghi\u1ec7p x\u1ea3y ra b\u1ea5t \u0111\u1ed3ng quan \u0111i\u1ec3m, b\u1ea1n c\u00f3 th\u1ec3 l\u1ef1a l\u1eddi n\u00f3i sao cho \u0111\u1ed1i ph\u01b0\u01a1ng kh\u00f4ng b\u1ecb t\u1ed5n th\u01b0\u01a1ng. Kh\u00f4ng n\u00ean th\u1eb3ng th\u1eebng ch\u00ea bai hay b\u00e1c b\u1ecf quan \u0111i\u1ec3m c\u1ee7a \u0111\u1ed3ng nghi\u1ec7p. Vi\u1ec7c n\u00e0y s\u1ebd mang l\u1ea1i c\u1ea3m x\u00fac ti\u00eau c\u1ef1c cho \u0111\u1ed1i ph\u01b0\u01a1ng, khi\u1ebfn m\u1ed1i quan h\u1ec7 gi\u1eefa hai ng\u01b0\u1eddi tr\u1edf n\u00ean c\u0103ng th\u1eb3ng. H\u00e3y ch\u1ecdn c\u00e1ch di\u1ec5n \u0111\u1ea1t h\u00f2a nh\u00e3, nh\u1eb9 nh\u00e0ng \u0111\u1ec3 kh\u00f4ng x\u1ea3y ra xung \u0111\u1ed9t trong c\u00e1c m\u1ed1i quan h\u1ec7 c\u1ee7a b\u1ea1n.<\/p>\n

Vi\u1ec7c \u0111i\u1ec1u ch\u1ec9nh c\u00e1ch s\u1eed d\u1ee5ng ng\u00f4n t\u1eeb v\u00f4 c\u00f9ng quan tr\u1ecdng trong qu\u1ea3n l\u00fd c\u1ea3m x\u00fac. V\u00ec t\u1ea5t c\u1ea3 c\u00e1c m\u1ed1i quan h\u1ec7 \u0111\u1ec1u \u0111\u01b0\u1ee3c x\u00e2y d\u1ef1ng d\u1ef1a tr\u00ean c\u00e1c cu\u1ed9c giao ti\u1ebfp th\u01b0\u1eddng ng\u00e0y gi\u1eefa b\u1ea1n v\u00e0 ng\u01b0\u1eddi kh\u00e1c.<\/p>\n

3.4. R\u00e8n luy\u1ec7n s\u1ef1 t\u1ef1 tin \u0111\u1ec3 qu\u1ea3n l\u00fd c\u1ea3m x\u00fac hi\u1ec7u qu\u1ea3<\/strong><\/h3>\n

Khi m\u1ed9t ng\u01b0\u1eddi thi\u1ebfu t\u1ef1 tin, h\u1ecd d\u1ec5 tr\u1edf n\u00ean bi quan, th\u01b0\u1eddng c\u00e1u g\u1eaft ho\u1eb7c l\u00e0 t\u1ee9c gi\u1eadn v\u00f4 c\u1edb. Kh\u00f4ng t\u1ef1 tin c\u0169ng khi\u1ebfn h\u1ecd lu\u00f4n c\u1ea3m th\u1ea5y s\u1ee3 h\u00e3i m\u1ecdi th\u1ee9. H\u1ecd c\u00f3 xu h\u01b0\u1edbng c\u1ea3m th\u1ea5y m\u1ecdi vi\u1ec7c sao l\u1ea1i kh\u00f3 kh\u0103n \u0111\u1ebfn nh\u01b0 v\u1eady. Kh\u00f4ng \u0111\u1ee7 t\u1ef1 tin c\u00f2n khi\u1ebfn h\u1ecd nghi ng\u1edd s\u1ef1 l\u1ef1a ch\u1ecdn c\u1ee7a m\u00ecnh. \u0110\u1ec3 tho\u00e1t kh\u1ecfi ma tr\u1eadn c\u1ee7a nh\u1eefng c\u1ea3m x\u00fac ti\u00eau c\u1ef1c, h\u1ecd c\u1ea7n l\u1ea5y l\u1ea1i s\u1ef1 t\u1ef1 tin \u0111\u1ec3 qu\u1ea3n l\u00fd c\u1ea3m x\u00fac c\u1ee7a b\u1ea3n th\u00e2n.<\/p>\n

X\u00e3 h\u1ed9i ng\u00e0y nay r\u1ea5t gi\u1ecfi v\u00f9i d\u1eadp s\u1ef1 t\u1ef1 tin c\u1ee7a m\u1ed7i ng\u01b0\u1eddi. Nh\u1eefng l\u1eddi ch\u1ebf gi\u1ec5u, khinh th\u01b0\u1eddng c\u1ee7a b\u1ea1n b\u00e8, ng\u01b0\u1eddi quen, h\u00e0ng x\u00f3m v\u00e0 c\u1ea3 ng\u01b0\u1eddi l\u1ea1 \u0111\u1ec1u khi\u1ebfn m\u1ed9t con ng\u01b0\u1eddi d\u1ec5 d\u00e0ng \u0111\u00e1nh m\u1ea5t s\u1ef1 t\u1ef1 tin v\u1ed1n c\u00f3 c\u1ee7a h\u1ecd.<\/p>\n

\u0110\u1ec3 r\u00e8n luy\u1ec7n s\u1ef1 t\u1ef1 tin nh\u1eb1m qu\u1ea3n l\u00fd c\u1ea3m x\u00fac trong khi giao ti\u1ebfp b\u1ea1n c\u1ea7n nghi\u00eam kh\u1eafc r\u00e8n luy\u1ec7n c\u00e1c quy t\u1eafc sau: lu\u00f4n nh\u00ecn tr\u1ef1c di\u1ec7n v\u00e0o m\u1eaft ng\u01b0\u1eddi \u0111ang n\u00f3i chuy\u1ec7n v\u1edbi b\u1ea1n; h\u00e0nh \u0111\u1ed9ng m\u1ed9t c\u00e1ch quy\u1ebft li\u1ec7t kh\u00f4ng \u0111\u1ec3 b\u1ea3n th\u00e2n ch\u00ecm \u0111\u1eafm trong n\u1ed7i s\u1ee3 h\u00e3i; can \u0111\u1ea3m, t\u1ef1 tin th\u1eed s\u1ee9c nh\u1eefng \u0111i\u1ec1u m\u1edbi m\u1ebb, kh\u00f4ng ng\u1eebng kh\u00e1m ph\u00e1 b\u1ea3n th\u00e2n; thi\u1ebft l\u1eadp nh\u1eefng m\u1ee5c ti\u00eau c\u00f3 t\u00ednh kh\u1ea3 thi v\u00e0 nghi\u00eam t\u00fac th\u1ef1c hi\u1ec7n.<\/p>\n

3.5. Kh\u00f4ng \u0111\u1ec3 c\u1ea3m x\u00fac ti\u00eau c\u1ef1c \u0111i\u1ec1u khi\u1ec3n<\/strong><\/h3>\n

Qu\u1ea3n l\u00fd c\u1ea3m x\u00fac \u0111\u01a1n gi\u1ea3n l\u00e0 vi\u1ec7c b\u1ea1n l\u1ef1a ch\u1ecdn c\u1ea3m x\u00fac t\u00edch c\u1ef1c v\u00e0 tri\u1ec7t \u0111\u1ec3 lo\u1ea1i tr\u1eeb c\u1ea3m x\u00fac ti\u00eau c\u1ef1c. ng\u01b0\u1eddi qu\u1ea3n l\u00fd c\u1ea3m x\u00fac th\u00e0nh c\u00f4ng l\u00e0 ng\u01b0\u1eddi kh\u00f4ng \u0111\u1ec3 nh\u1eefng c\u1ea3m x\u00fac ti\u00eau c\u1ef1c \u0111i\u1ec1u khi\u1ec3n h\u00e0nh \u0111\u1ed9ng, l\u1eddi n\u00f3i c\u1ee7a h\u1ecd.<\/p>\n

\u0110\u1ec3 lo\u1ea1i b\u1ecf c\u1ea3m x\u00fac ti\u00eau c\u1ef1c b\u1ea1n n\u00ean ch\u00fa \u00fd c\u00e1c \u0111i\u1ec3m sau: \u00fd th\u1ee9c tr\u00e1ch nhi\u1ec7m b\u1ea3n th\u00e2n trong m\u1ecdi vi\u1ec7c, kh\u00f4ng \u0111\u1ed5 l\u1ed7i tr\u1ed1n tr\u00e1nh tr\u00e1ch nhi\u1ec7m; kh\u00f4ng b\u00e0o ch\u1eefa cho nh\u1eefng sai l\u1ea7m, h\u00e3y can \u0111\u1ea3m nh\u1eadn l\u1ed7i v\u00e0 quy\u1ebft t\u00e2m s\u1eeda \u0111\u1ed5i; kh\u00f4ng qu\u00e1 \u0111\u1eb7t n\u1eb7ng t\u00ednh thi\u1ec7t h\u01a1n trong c\u00e1c m\u1ed1i quan h\u1ec7; lo\u1ea1i b\u1ecf nh\u1eefng ng\u00f4n t\u1eeb ti\u00eau c\u1ef1c kh\u1ecfi t\u1eeb \u0111i\u1ec3n h\u00e0ng ng\u00e0y c\u1ee7a b\u1ea1n, h\u00e3y thay v\u00e0o \u0111\u00f3 b\u1eb1ng nh\u1eefng ng\u00f4n t\u1eeb t\u00edch c\u1ef1c, t\u01b0\u01a1i s\u00e1ng v\u00e0 nh\u1eefng l\u1eddi khen.<\/p>\n

\u201cC\u1ea3m x\u00fac l\u00e0 k\u1ebb th\u00f9 c\u1ee7a th\u00e0nh c\u00f4ng\u201d. Nh\u1eefng ng\u01b0\u1eddi th\u00e0nh c\u00f4ng \u0111\u1ec1u l\u00e0 nh\u1eefng ng\u01b0\u1eddi c\u00f3 k\u1ef9 n\u0103ng qu\u1ea3n l\u00fd c\u1ea3m x\u00fac v\u00f4 c\u00f9ng t\u1ed1t. H\u1ecd lu\u00f4n \u00fd th\u1ee9c cao \u0111\u1ed9 vi\u1ec7c h\u1ecdc c\u00e1ch qu\u1ea3n l\u00fd c\u1ea3m x\u00fac. V\u00ec v\u1eady ngay t\u1eeb b\u00e2y gi\u1edd b\u1ea1n h\u00e3y h\u1ecdc c\u00e1ch r\u00e8n luy\u1ec7n k\u1ef9 n\u0103ng qu\u1ea3n l\u00fd c\u1ea3m x\u00fac \u0111\u1ec3 \u0111\u1ea1t \u0111\u01b0\u1ee3c th\u00e0nh c\u00f4ng trong t\u01b0\u01a1ng lai.<\/p>\n

4-\u00a05 ph\u01b0\u01a1ng ph\u00e1p qu\u1ea3n l\u00fd\u00a0c\u1ea3m x\u00fac ph\u1ed5\u00a0bi\u1ebfn<\/strong><\/h2>\n

Thi\u1ec1n<\/strong><\/h3>\n

Thi\u1ec1n c\u00f3 th\u1ec3 gi\u00fap b\u1ea1n t\u00e1ch m\u00ecnh ra kh\u1ecfi suy ngh\u0129 khi b\u1ea1n ph\u1ea3n \u1ee9ng v\u1edbi c\u0103ng th\u1eb3ng. Nh\u1edd \u0111\u00f3, b\u1ea1n c\u00f3 th\u1ec3 d\u1eebng l\u1ea1i l\u1ea1i v\u00e0 ch\u1ecdn m\u1ed9t ph\u1ea3n \u1ee9ng thay v\u00ec ph\u1ea3n \u1ee9ng v\u00ec ho\u1ea3ng s\u1ee3 ho\u1eb7c s\u1ee3 h\u00e3i.\u00a0Thi\u1ec1n c\u0169ng cho ph\u00e9p b\u1ea1n th\u01b0 gi\u00e3n c\u01a1 th\u1ec3, \u0111i\u1ec1u n\u00e0y c\u0169ng c\u00f3 th\u1ec3 gi\u00fap b\u1ea1n tr\u00e1nh kh\u1ecfi ph\u1ea3n \u1ee9ng c\u0103ng th\u1eb3ng . Nh\u1eefng ng\u01b0\u1eddi th\u1ef1c h\u00e0nh thi\u1ec1n c\u0169ng c\u00f3 xu h\u01b0\u1edbng \u00edt c\u0103ng th\u1eb3ng h\u01a1n, v\u00ec v\u1eady thi\u1ec1n r\u1ea5t x\u1ee9ng \u0111\u00e1ng v\u1edbi n\u1ed7 l\u1ef1c th\u1ef1c h\u00e0nh.<\/p>\n

Vi\u1ebft nh\u1eadt k\u00fd<\/strong><\/h3>\n

Vi\u1ebft nh\u1eadt k\u00fd cho ph\u00e9p b\u1ea1n qu\u1ea3n l\u00fd c\u1ea3m x\u00fac theo nhi\u1ec1u c\u00e1ch. N\u00f3 c\u00f3 th\u1ec3 l\u00e0 m\u1ed9t l\u1ed1i tho\u00e1t c\u1ea3m x\u00fac cho nh\u1eefng c\u1ea3m gi\u00e1c c\u0103ng th\u1eb3ng. N\u00f3 c\u0169ng cho ph\u00e9p b\u1ea1n suy ngh\u0129 v\u1ec1 gi\u1ea3i ph\u00e1p cho c\u00e1c v\u1ea5n \u0111\u1ec1 b\u1ea1n g\u1eb7p ph\u1ea3i<\/p>\n

Suy ngh\u0129 t\u00edch c\u1ef1c<\/strong><\/h3>\n

\u0110i\u1ec1u quan tr\u1ecdng l\u00e0 ph\u1ea3i hi\u1ec3u r\u1eb1ng suy ngh\u0129 l\u1ea1c quan ho\u1eb7c t\u00edch c\u1ef1c kh\u00f4ng li\u00ean quan \u0111\u1ebfn vi\u1ec7c ph\u1edbt l\u1edd v\u1ea5n \u0111\u1ec1 c\u1ee7a b\u1ea1n. \u0110\u00f3 l\u00e0 vi\u1ec7c mang l\u1ea1i cho nh\u1eefng th\u1eed th\u00e1ch m\u00ecnh \u0111\u1ed1i m\u1eb7t m\u1ed9t g\u00f3c nh\u00ecn t\u00edch c\u1ef1c h\u01a1n v\u00e0 t\u00ecm ki\u1ebfm ni\u1ec1m vui \u0111\u1ec3 gi\u00fap b\u1ea1n v\u01b0\u1ee3t qua ch\u00fang.<\/p>\n

Nh\u00ecn \u1edf g\u00f3c kh\u00e1c \u0111i<\/strong><\/h3>\n

Khi b\u1ea1n s\u1eafp x\u1ebfp l\u1ea1i m\u1ed9t t\u00ecnh hu\u1ed1ng, b\u1ea1n s\u1ebd nh\u00ecn n\u00f3 t\u1eeb m\u1ed9t g\u00f3c \u0111\u1ed9 kh\u00e1c. \u0110i\u1ec1u n\u00e0y c\u00f3 th\u1ec3 gi\u00fap b\u1ea1n xem x\u00e9t b\u1ee9c tranh l\u1edbn h\u01a1n thay v\u00ec b\u1ecb m\u1eafc k\u1eb9t v\u00e0o c\u00e1c chi ti\u1ebft nh\u1ecf, kh\u00f3 ho\u1eb7c kh\u00f3 ch\u1ecbu nh\u01b0 nh\u1eefng chi ti\u1ebft \u0111\u00f3 \u0111\u00f4i khi v\u1eabn v\u1eady.<\/p>\n

N\u00f3i ra<\/strong><\/h3>\n

N\u00f3i ra nh\u1eefng kh\u00f3 kh\u0103n c\u1ee7a b\u1ea1n kh\u00f4ng ph\u1ea3i l\u00fac n\u00e0o c\u0169ng gi\u1ea3i quy\u1ebft \u0111\u01b0\u1ee3c, nh\u01b0ng n\u1ebfu c\u00f3 m\u1ed9t ph\u01b0\u01a1ng \u00e1n gi\u1ea3i quy\u1ebft, m\u1ecdi ng\u01b0\u1eddi c\u00f3 th\u1ec3 c\u00f9ng nhau t\u00ecm ra n\u00f3. N\u00f3i v\u1ec1 c\u1ea3m x\u00fac c\u1ee7a b\u1ea1n v\u1edbi m\u1ed9t ng\u01b0\u1eddi th\u00e2n \u0111\u00e1ng tin c\u1eady c\u0169ng c\u00f3 th\u1ec3 gi\u00fap b\u1ea1n c\u1ea3m th\u1ea5y t\u1ed1t h\u01a1n, \u0111\u1eb7c bi\u1ec7t l\u00e0 khi kh\u00f4ng c\u00f3 gi\u1ea3i ph\u00e1p t\u1ed1t cho v\u1ea5n \u0111\u1ec1 c\u1ee7a b\u1ea1n. B\u1ea1n b\u00e8 v\u00e0 gia \u0111\u00ecnh c\u00f3 th\u1ec3 h\u1ed7 tr\u1ee3 b\u1eb1ng c\u00e1ch l\u1eafng nghe, \u0111\u1ed3ng c\u1ea3m v\u1edbi c\u1ea3m x\u00fac c\u1ee7a b\u1ea1n.<\/p>\n

6- Khoa h\u1ecdc v\u1ec1 Qu\u1ea3n l\u00fd c\u1ea3m x\u00fac<\/strong><\/h2>\n

T\u1eeb quan \u0111i\u1ec3m c\u01a1 h\u1ecdc thu\u1ea7n t\u00fay, “C\u1ea3m x\u00fac c\u00f3 th\u1ec3 \u0111\u01b0\u1ee3c \u0111\u1ecbnh ngh\u0129a l\u00e0 m\u1ed9t tr\u1ea3i nghi\u1ec7m t\u00edch c\u1ef1c ho\u1eb7c ti\u00eau c\u1ef1c c\u00f3 li\u00ean quan \u0111\u1ebfn m\u1ed9t m\u00f4 h\u00ecnh ho\u1ea1t \u0111\u1ed9ng sinh l\u00fd c\u1ee5 th\u1ec3.” C\u1ea3m x\u00fac t\u1ea1o ra nh\u1eefng thay \u0111\u1ed5i v\u1ec1 sinh l\u00fd, h\u00e0nh vi v\u00e0 nh\u1eadn th\u1ee9c kh\u00e1c nhau. Vai tr\u00f2 ban \u0111\u1ea7u c\u1ee7a c\u1ea3m x\u00fac l\u00e0 th\u00fac \u0111\u1ea9y c\u00e1c h\u00e0nh vi th\u00edch nghi m\u00e0 trong qu\u00e1 kh\u1ee9 s\u1ebd g\u00f3p ph\u1ea7n v\u00e0o vi\u1ec7c truy\u1ec1n gen th\u00f4ng qua s\u1ef1 sinh t\u1ed3n, sinh s\u1ea3n v\u00e0 l\u1ef1a ch\u1ecdn h\u1ecd h\u00e0ng.<\/p>\n

Trong m\u1ed9t s\u1ed1 l\u00fd thuy\u1ebft,\u00a0nh\u1eadn th\u1ee9c\u00a0l\u00e0 m\u1ed9t kh\u00eda c\u1ea1nh quan tr\u1ecdng c\u1ee7a c\u1ea3m x\u00fac. \u0110\u1ed1i v\u1edbi nh\u1eefng ng\u01b0\u1eddi h\u00e0nh \u0111\u1ed9ng ch\u1ee7 y\u1ebfu d\u1ef1a tr\u00ean c\u1ea3m x\u00fac, h\u1ecd c\u00f3 th\u1ec3 cho r\u1eb1ng h\u1ecd kh\u00f4ng suy ngh\u0129, nh\u01b0ng c\u00e1c qu\u00e1 tr\u00ecnh tinh th\u1ea7n li\u00ean quan \u0111\u1ebfn nh\u1eadn th\u1ee9c v\u1eabn r\u1ea5t c\u1ea7n thi\u1ebft, \u0111\u1eb7c bi\u1ec7t l\u00e0 trong vi\u1ec7c gi\u1ea3i th\u00edch c\u00e1c s\u1ef1 ki\u1ec7n. V\u00ed d\u1ee5, vi\u1ec7c nh\u1eadn ra r\u1eb1ng ch\u00fang ta tin r\u1eb1ng ch\u00fang ta \u0111ang \u1edf trong m\u1ed9t t\u00ecnh hu\u1ed1ng nguy hi\u1ec3m v\u00e0 s\u1ef1 k\u00edch th\u00edch ti\u1ebfp theo c\u1ee7a h\u1ec7 th\u1ed1ng th\u1ea7n kinh c\u1ee7a c\u01a1 th\u1ec3 (nh\u1ecbp tim nhanh v\u00e0 nh\u1ecbp th\u1edf, \u0111\u1ed5 m\u1ed3 h\u00f4i, c\u0103ng c\u01a1) l\u00e0 kh\u00f4ng th\u1ec3 thi\u1ebfu \u0111\u1ed1i v\u1edbi c\u1ea3m gi\u00e1c s\u1ee3 h\u00e3i c\u1ee7a con ng\u01b0\u1eddi. Tuy nhi\u00ean, c\u00e1c l\u00fd thuy\u1ebft kh\u00e1c cho r\u1eb1ng c\u1ea3m x\u00fac t\u00e1ch bi\u1ec7t v\u00e0 c\u00f3 th\u1ec3 \u0111i tr\u01b0\u1edbc nh\u1eadn th\u1ee9c. \u00dd th\u1ee9c tr\u1ea3i nghi\u1ec7m m\u1ed9t c\u1ea3m x\u00fac l\u00e0 th\u1ec3 hi\u1ec7n m\u1ed9t \u0111\u1ea1i di\u1ec7n tinh th\u1ea7n c\u1ee7a c\u1ea3m x\u00fac \u0111\u00f3 t\u1eeb m\u1ed9t kinh nghi\u1ec7m qu\u00e1 kh\u1ee9 ho\u1eb7c gi\u1ea3 thuy\u1ebft, \u0111\u01b0\u1ee3c li\u00ean k\u1ebft tr\u1edf l\u1ea1i tr\u1ea1ng th\u00e1i n\u1ed9i dung c\u1ee7a ni\u1ec1m vui ho\u1eb7c s\u1ef1 kh\u00f4ng h\u00e0i l\u00f2ng.\u00a0C\u00e1c tr\u1ea1ng th\u00e1i n\u1ed9i dung \u0111\u01b0\u1ee3c thi\u1ebft l\u1eadp b\u1eb1ng c\u00e1ch gi\u1ea3i th\u00edch b\u1eb1ng l\u1eddi n\u00f3i v\u1ec1 c\u00e1c kinh nghi\u1ec7m, m\u00f4 t\u1ea3 m\u1ed9t tr\u1ea1ng th\u00e1i n\u1ed9i b\u1ed9.<\/p>\n

C\u1ea3m x\u00fac r\u1ea5t ph\u1ee9c t\u1ea1p. Theo m\u1ed9t s\u1ed1 l\u00fd thuy\u1ebft, ch\u00fang l\u00e0 nh\u1eefng tr\u1ea1ng th\u00e1i c\u1ea3m gi\u00e1c d\u1eabn \u0111\u1ebfn nh\u1eefng thay \u0111\u1ed5i v\u1ec1 th\u1ec3 ch\u1ea5t v\u00e0 t\u00e2m l\u00fd \u1ea3nh h\u01b0\u1edfng \u0111\u1ebfn h\u00e0nh vi c\u1ee7a ch\u00fang ta.\u00a0Sinh l\u00fd h\u1ecdc\u00a0c\u1ee7a c\u1ea3m x\u00fac \u0111\u01b0\u1ee3c li\u00ean k\u1ebft ch\u1eb7t ch\u1ebd v\u1edbi s\u1ef1 k\u00edch th\u00edch c\u1ee7a\u00a0h\u1ec7 th\u1ed1ng th\u1ea7n kinh\u00a0v\u1edbi c\u00e1c tr\u1ea1ng th\u00e1i v\u00e0 s\u1ee9c m\u1ea1nh kh\u00e1c nhau c\u1ee7a k\u00edch th\u00edch li\u00ean quan, r\u00f5 r\u00e0ng, v\u1edbi c\u00e1c c\u1ea3m x\u00fac c\u1ee5 th\u1ec3. C\u1ea3m x\u00fac c\u0169ng \u0111\u01b0\u1ee3c li\u00ean k\u1ebft v\u1edbi xu h\u01b0\u1edbng h\u00e0nh vi. Nh\u1eefng ng\u01b0\u1eddi h\u01b0\u1edbng ngo\u1ea1i c\u00f3 nhi\u1ec1u kh\u1ea3 n\u0103ng h\u00f2a \u0111\u1ed3ng v\u00e0 th\u1ec3 hi\u1ec7n c\u1ea3m x\u00fac c\u1ee7a h\u1ecd, trong khi nh\u1eefng ng\u01b0\u1eddi h\u01b0\u1edbng n\u1ed9i c\u00f3 nhi\u1ec1u kh\u1ea3 n\u0103ng b\u1ecb x\u00e3 h\u1ed9i r\u00fat lui v\u00e0 che gi\u1ea5u c\u1ea3m x\u00fac. C\u1ea3m x\u00fac th\u01b0\u1eddng l\u00e0 \u0111\u1ed9ng l\u1ef1c\u00a0th\u00fac \u0111\u1ea9y \u0111\u1ed9ng l\u1ef1c, t\u00edch c\u1ef1c hay ti\u00eau c\u1ef1c.\u00a0Theo c\u00e1c l\u00fd thuy\u1ebft kh\u00e1c, c\u1ea3m x\u00fac kh\u00f4ng ph\u1ea3i l\u00e0 l\u1ef1c nh\u00e2n qu\u1ea3 m\u00e0 ch\u1ec9 l\u00e0 h\u1ed9i ch\u1ee9ng c\u1ee7a c\u00e1c th\u00e0nh ph\u1ea7n, c\u00f3 th\u1ec3 bao g\u1ed3m \u0111\u1ed9ng l\u1ef1c, c\u1ea3m gi\u00e1c, h\u00e0nh vi v\u00e0 thay \u0111\u1ed5i sinh l\u00fd, nh\u01b0ng kh\u00f4ng ai trong s\u1ed1 c\u00e1c th\u00e0nh ph\u1ea7n n\u00e0y l\u00e0 c\u1ea3m x\u00fac. C\u1ea3m x\u00fac c\u0169ng kh\u00f4ng ph\u1ea3i l\u00e0 m\u1ed9t th\u1ef1c th\u1ec3 g\u00e2y ra c\u00e1c th\u00e0nh ph\u1ea7n n\u00e0y.<\/p>\n

\u0110\u1ec9nh cao nh\u1ea5t c\u1ee7a Qu\u1ea3n l\u00fd c\u1ea3m x\u00fac con ng\u01b0\u1eddi l\u00e0 ch\u1ec9 c\u00f3 c\u1ea3m nh\u1eadn\u00a0H\u1ea0NH PH\u00daC – VI\u00caN M\u00c3N, m\u1ed9t tr\u1ea1ng th\u00e1i “Ch\u1ea3y Tr\u00f4i”<\/strong><\/h3>\n

Theo wiki, B\u1ea3n ch\u1ea5t c\u1ee7a qu\u1ea3n l\u00fd c\u1ea3m x\u00fac l\u00e0 b\u1ea1n kh\u00f4ng b\u1ecb l\u00f4i k\u00e9o v\u00e0o nh\u1eefng c\u1ea3m x\u00fac ti\u00eau c\u1ef1c, b\u1ea5t nh\u01b0 \u00fd. \u0110\u00f4i ng\u01b0\u1ee3c v\u1edbi tr\u1ea1ng th\u00e1i \u0111\u00f3 trong t\u00e2m l\u00fd h\u1ecdc g\u1ecdi l\u00e0 tr\u1ea1ng th\u00e1i “D\u00f2ng ch\u1ea3y hay ch\u1ea3y tr\u00f4i”.\u00a0D\u00f2ng Ch\u1ea3y<\/strong>\u00a0l\u00e0 tr\u1ea1ng th\u00e1i t\u00e2m tr\u00ed ho\u1ea1t \u0111\u1ed9ng m\u00e0 trong \u0111\u00f3 c\u00e1 nh\u00e2n th\u1ef1c hi\u1ec7n m\u1ed9t h\u00e0nh \u0111\u1ed9ng \u0111\u01b0\u1ee3c “nh\u00fang” ng\u1eadp trong d\u00f2ng c\u1ea3m x\u00fac v\u00e0 s\u1ef1 t\u1eadp trung ngu\u1ed3n n\u0103ng l\u01b0\u1ee3ng, tham d\u1ef1 m\u1ed9t c\u00e1ch to\u00e0n v\u1eb9n v\u00e0 t\u1eadn h\u01b0\u1edfng trong qu\u00e1 tr\u00ecnh ho\u1ea1t \u0111\u1ed9ng di\u1ec5n ra. \u0110\u01b0\u1ee3c \u0111\u01b0a ra b\u1edfi Miha\u2019ly Csikszentmihalyi, \u0111\u00e2y l\u00e0 m\u1ed9t kh\u00e1i ni\u1ec7m trong nh\u00e1nh t\u00e2m l\u00fd h\u1ecdc th\u1ef1c ch\u1ee9ng (ho\u1eb7c “t\u00e2m l\u00fd h\u1ecdc t\u00edch c\u1ef1c-positive psy) \u0111\u00e3 \u0111\u01b0\u1ee3c tham chi\u1ebfu r\u1ed9ng r\u00e3i trong c\u00e1c l\u0129nh v\u1ef1c kh\u00e1c.<\/p>\n

L\u1ecbch s\u1eed\/n\u1ec1n t\u1ea3ng<\/strong><\/h3>\n

Nghi\u00ean c\u1ee9u v\u1ec1 kh\u00e1i ni\u1ec7m d\u00f2ng ch\u1ea3y b\u1eaft \u0111\u1ea7u t\u1eeb nh\u1eefng n\u0103m 1960. Mihaly Csikszentmihalyi \u0111\u01b0\u1ee3c xem nh\u01b0 ng\u01b0\u1eddi s\u00e1ng l\u1eadp n\u00ean thuy\u1ebft n\u00e0y v\u00e0 c\u00e1c nh\u00e0 nghi\u00ean c\u1ee9u sau \u00f4ng \u0111\u00e3 b\u1eaft \u0111\u1ea7u nghi\u00ean c\u1ee9u D\u00f2ng Ch\u1ea3y sau khi Csikszentmihalyi \u0111\u00e3 b\u1ecb l\u00f4i cu\u1ed1n b\u1edfi c\u00e1c ngh\u1ec7 s\u0129 th\u1ef1c s\u1ef1 mu\u1ed1n s\u1ef1 m\u1ea5t m\u00e1t trong c\u00f4ng vi\u1ec7c c\u1ee7a h\u1ecd. C\u00e1c ngh\u1ec7 s\u0129, \u0111\u1eb7c bi\u1ec7t l\u00e0 c\u00e1c h\u1ecda s\u0129 \u0111\u00e3 \u0111\u1eafm ch\u00ecm v\u00e0o c\u00f4ng vi\u1ec7c c\u1ee7a h\u1ecd khi h\u1ecd kh\u00f4ng ch\u00fa \u00fd t\u1edbi nh\u1eefng nhu c\u1ea7u \u0103n u\u1ed1ng v\u00e0 th\u1eadm ch\u00ed l\u00e0 ng\u1ee7 n\u1eefa. B\u1edfi th\u1ebf n\u00ean nghi\u00ean c\u1ee9u ti\u00ean kh\u1edfi v\u1ec1 thuy\u1ebft D\u00f2ng Ch\u1ea3y \u0111\u00e3 \u0111\u01b0\u1ee3c th\u1ef1c hi\u1ec7n khi Csikszentmihalyi c\u1ed1 nh\u1eadn hi\u1ec3u v\u1ec1 hi\u1ec7n t\u01b0\u1ee3ng tr\u1ea3i nghi\u1ec7m n\u00e0y qua c\u00e1c ngh\u1ec7 s\u0129 \u0111\u00f3.<\/p>\n

Nghi\u00ean c\u1ee9u v\u1ec1 hi\u1ec7n t\u01b0\u1ee3ng n\u00e0y tr\u1edf n\u00ean th\u1ecbnh h\u00e0nh trong nh\u1eefng n\u0103m 1980 v\u00e0 1990 v\u00e0 Csikszentmihalyi c\u00f9ng \u0111\u1ed3ng s\u1ef1 t\u1ea1i Italy v\u1eabn l\u00e0 ti\u00ean phong. C\u00e1c nh\u00e0 nghi\u00ean c\u1ee9u quan t\u00e2m t\u1edbi nh\u1eefng tr\u1ea3i nghi\u1ec7m t\u1eadn m\u1ee9c v\u00e0 t\u1eadp trung v\u00e0o nh\u1eefng tr\u1ea3i nghi\u1ec7m t\u00edch c\u1ef1c, \u0111\u1eb7c bi\u1ec7t trong c\u00e1c ng\u00e0nh nh\u01b0 h\u1ecdc \u0111\u01b0\u1eddng v\u00e0 th\u01b0\u01a1ng m\u1ea1i c\u0169ng \u0111\u00e3 b\u1eaft \u0111\u1ea7u nghi\u00ean c\u1ee9u v\u1ec1 thuy\u1ebft D\u00f2ng ch\u1ea3y trong th\u1eddi gian n\u00e0y. Thuy\u1ebft D\u00f2ng Ch\u1ea3y \u0111\u00e3 \u0111\u01b0\u1ee3c Maslow v\u00e0 Rogers s\u1eed d\u1ee5ng nhi\u1ec1u trong l\u00fd thuy\u1ebft c\u1ee7a h\u1ecd \u0111\u1ec3 ph\u00e1t tri\u1ec3n d\u00f2ng t\u00e2m l\u00fd h\u1ecdc nh\u00e2n v\u0103n.
\nNh\u1eefng ngu\u1ed3n s\u1eed li\u1ec7u g\u1ee3i cho th\u1ea5y r\u1eb1ng Michelangelo c\u00f3 th\u1ec3 \u0111\u00e3 v\u1ebd b\u1ee9c tranh tr\u00ean tr\u1ea7n nh\u00e0 th\u1edd Sistine \u1edf Vatican trong m\u1ed9t tr\u1ea1ng th\u00e1i nh\u01b0 D\u00f2ng Ch\u1ea3y, r\u1eb1ng \u00f4ng \u0111\u00e3 v\u1ebd li\u00ean t\u1ee5c trong nhi\u1ec1u ng\u00e0y v\u00e0 b\u1ecb m\u00ea cu\u1ed1n trong c\u00f4ng vi\u1ec7c \u0111\u1ebfn m\u1ee9c kh\u00f4ng d\u1eebng \u0111\u1ec3 ng\u1ee7 ngh\u1ec9 hay \u0103n u\u1ed1ng cho \u0111\u1ebfn n\u00e9t v\u1ebd cu\u1ed1i c\u00f9ng. \u00d4ng s\u1ebd t\u1ec9nh th\u1ee9c ph\u1ee5c h\u1ed3i v\u00e0 l\u1ea1i ti\u1ebfp t\u1ee5c v\u1ebd, l\u1ea1i nh\u1eadp v\u00e0o m\u1ed9t l\u1ea7n n\u1eefa tr\u1ea1ng th\u00e1i m\u00ea cu\u1ed1n tuy\u1ec7t m\u1ee9c \u0111\u00f3.L\u00fd Ti\u1ec3u Long c\u0169ng t\u1eebng n\u00f3i v\u1ec1 tr\u1ea1ng th\u00e1i t\u00e2m l\u00fd nh\u01b0 d\u1ea1ng D\u00f2ng Ch\u1ea3y trong cu\u1ed1n “\u0110\u1ea1o c\u1ee7a Tri\u1ec7t Quy\u1ec1n \u0110\u1ea1o” c\u1ee7a \u00f4ng.<\/p>\n

C\u00e1c th\u00e0nh t\u1ed1 c\u1ee7a D\u00f2ng ch\u1ea3y<\/strong><\/h3>\n

Nakamura v\u00e0 Csikszentmihalyi x\u00e1c \u0111\u1ecbnh s\u00e1u y\u1ebfu t\u1ed1 g\u1eafn v\u1edbi m\u1ed9t tr\u1ea3i nghi\u1ec7m v\u1ec1 D\u00f2ng ch\u1ea3y:<\/p>\n

    \n
  1. . H\u01b0\u1edbng \u0111\u1ebfn v\u00e0 t\u1eadp trung s\u1ef1 ch\u00fa \u00fd v\u00e0o kho\u1ea3nh kh\u1eafc hi\u1ec7n t\u1ea1i.<\/em><\/li>\n
  2. . Ho\u00e0 tr\u1ed9n ho\u1ea1t \u0111\u1ed9ng v\u1edbi s\u1ef1 t\u1ec9nh th\u1ee9c.<\/em><\/li>\n
  3. . T\u1ea1m v\u1eafng s\u1ef1 ph\u1ea3n \u00e1nh v\u1ec1 t\u1ef1 \u00fd th\u1ee9c.<\/em><\/li>\n
  4. . C\u1ea3m gi\u00e1c v\u1ec1 ki\u1ec3m so\u00e1t c\u00e1 nh\u00e2n trong c\u00e1c t\u00ecnh hu\u1ed1ng v\u00e0 ho\u1ea1t \u0111\u1ed9ng.<\/em><\/li>\n
  5. . Bi\u1ebfn d\u1ea1ng v\u1ec1 tr\u1ea3i nghi\u1ec7m th\u1eddi gian, tr\u1ea3i nghi\u1ec7m ch\u1ee7 \u0111\u1ea1o v\u1ec1 th\u1eddi gian c\u1ee7a m\u1ed9t ng\u01b0\u1eddi b\u1ecb bi\u1ebfn \u0111\u1ed5i.<\/em><\/li>\n
  6. . Tr\u1ea3i nghi\u1ec7m v\u1ec1 ho\u1ea1t \u0111\u1ed9ng nh\u01b0 l\u00e0 c\u00e1i g\u00ec \u0111\u01b0\u1ee3c \u0111em l\u1ea1i trong b\u1ea3n ch\u1ea5t hay nh\u01b0 m\u1ed9t tr\u1ea3i nghi\u1ec7m t\u1ef1 th\u00e2n.<\/em><\/li>\n<\/ol>\n

    C\u00e1c th\u00e0nh t\u1ed1 n\u00e0y c\u00f3 th\u1ec3 xu\u1ea5t hi\u1ec7n \u0111\u1ed9c l\u1eadp v\u1edbi m\u1ed7i c\u00e1i kh\u00e1c nh\u01b0ng ch\u1ec9 trong s\u1ef1 th\u1ed1ng h\u1ee3p ch\u00fang m\u1edbi t\u1ea1o n\u00ean m\u1ed9t tr\u1ea3i nghi\u1ec7m g\u1ecdi l\u00e0 D\u00f2ng Ch\u1ea3y.<\/p>\n

    C\u01a1 ch\u1ebf<\/strong><\/h3>\n

    Trong t\u1eebng kho\u1ea3nh kh\u1eafc \u0111\u01b0\u1ee3c \u0111em l\u1ea1i c\u00f3 bi\u1ebft bao lu\u1ed3ng th\u00f4ng tin \u1eadp t\u1edbi c\u00e1 nh\u00e2n. C\u00e1c nh\u00e0 t\u00e2m, l\u00fd h\u1ecdc \u0111\u00e3 kh\u00e1m ph\u00e1 ra r\u1eb1ng t\u00e2m tr\u00ed c\u1ee7a ch\u00fang ta ch\u1ec9 c\u00f3 th\u1ec3 ch\u00fa \u00fd v\u00e0o m\u1ed9t kh\u1ed1i l\u01b0\u1ee3ng th\u00f4ng tin nh\u1ea5t \u0111\u1ecbnh trong hi\u1ec7n t\u1ea1i. Theo nghi\u00ean c\u1ee9u c\u1ee7a Mihaly n\u0103m 1956 th\u00ec kh\u1ed1i l\u01b0\u1ee3ng \u0111\u00f3 c\u00f3 th\u1ec3 v\u00e0o kho\u1ea3ng 126 bits th\u00f4ng tin m\u1ed7i gi\u00e2y. \u0110\u00f3 c\u00f3 v\u1ebb l\u00e0 m\u1ed9t con s\u1ed1 l\u1edbn (v\u00e0 nhi\u1ec1u th\u00f4ng tin) nh\u01b0ng nh\u1eefng t\u00e1c v\u1ee5 \u0111\u01a1n gi\u1ea3n th\u01b0\u1eddng ng\u00e0y c\u0169ng c\u00f3 bi\u1ebft bao nhi\u00eau l\u00e0 th\u00f4ng tin. Ch\u1ec9 m\u1ed9t cu\u1ed9c h\u1ed9i tho\u1ea1i c\u0169ng c\u00f3 kho\u1ea3ng 40 bit th\u00f4ng tin m\u1ed7i gi\u00e2y; t\u1ee9c l\u00e0 chi\u1ebfm 1\/3 dung l\u01b0\u1ee3ng Kh\u1ea3 Th\u1ec3 c\u1ee7a m\u1ed9t ng\u01b0\u1eddi. \u0110\u00f3 l\u00e0 l\u00fd do t\u1ea1i sao m\u1ed9t ng\u01b0\u1eddi kh\u00f4ng th\u1ec3 t\u1eadp trung t\u1ed1t v\u00e0o nh\u1eefng chuy\u1ec7n kh\u00e1c khi \u0111ang \u0111\u1ed1i tho\u1ea1i.<\/p>\n

    Trong ph\u1ea7n l\u1edbn tr\u01b0\u1eddng h\u1ee3p (ngo\u1ea1i tr\u1eeb nh\u1eefng c\u1ea3m gi\u00e1c c\u01a1 th\u1ec3 thi\u1ebft y\u1ebfu nh\u01b0 \u0111\u00f3i v\u00e0 \u0111au \u2013 \u0111\u00f3 l\u00e0 b\u1ea9m sinh) m\u1ecdi ng\u01b0\u1eddi c\u00f3 th\u1ec3 quy\u1ebft ch\u1ecdn nh\u1eefng g\u00ec h\u1ecd mu\u1ed1n d\u00e0nh s\u1ef1 ch\u00fa \u00fd c\u1ee7a m\u00ecnh v\u00e0o. Nh\u01b0ng khi m\u1ed9t ng\u01b0\u1eddi \u0111ang trong tr\u1ea1ng th\u00e1i D\u00f2ng Ch\u1ea3y th\u00ec anh\/ch\u1ecb ta b\u1ecb cho\u00e1n to\u00e0n b\u1ed9 t\u00e2m tr\u00ed v\u00e0o vi\u1ec7c \u0111ang l\u00e0m m\u00e0 kh\u00f4ng c\u00f3 s\u1ef1 quy\u1ebft \u0111\u1ecbnh m\u1ed9t c\u00e1ch c\u00f3 \u00fd th\u1ee9c v\u00e0o vi\u1ec7c \u0111\u00f3, bu\u00f4ng m\u1ea5t s\u1ef1 th\u1ee9c nh\u1eadn v\u1ec1 t\u1ea5t c\u1ea3 m\u1ecdi th\u1ee9 kh\u00e1c: th\u1eddi gian, con ng\u01b0\u1eddi, gi\u1ea3i tr\u00ed, th\u1eadm ch\u00ed c\u1ea3 nh\u1eefng nhu c\u1ea7u th\u1ec3 l\u00fd c\u01a1 b\u1ea3n. Hi\u1ec7n t\u01b0\u1ee3ng n\u00e0y xu\u1ea5t hi\u1ec7n b\u1edfi t\u1ea5t c\u1ea3 s\u1ef1 ch\u00fa \u00fd c\u1ee7a m\u1ed9t ng\u01b0\u1eddi trong tr\u1ea1ng th\u00e1i D\u00f2ng Ch\u1ea3y \u0111\u00e3 \u0111\u1eb7t v\u00e0o t\u00e1c v\u1ee5 h\u1ecd \u0111ang l\u00e0m n\u00ean kh\u00f4ng c\u00f2n s\u1ef1 ph\u00e2n b\u1ed1 n\u00e0o kh\u00e1c c\u1ee7a ch\u00fa \u00fd n\u1eefa.<\/p>\n

    6. C\u00e1c ph\u01b0\u01a1ng ph\u00e1p k\u00edch ho\u1ea1t tr\u1ea1ng th\u00e1i h\u1ea1nh ph\u00fac “Ch\u1ea3y tr\u00f4i”\u00a0<\/a><\/strong><\/h2>\n

    Tr\u1ea1ng th\u00e1i d\u00f2ng ch\u1ea3y l\u00e0 m\u1ed9t tr\u1ea1ng th\u00e1i tinh th\u1ea7n r\u1ea5t m\u1ea1nh m\u1ebd, n\u01a1i b\u1ea1n l\u00e0m vi\u1ec7c c\u1ef1c k\u1ef3 hi\u1ec7u qu\u1ea3 v\u00e0 c\u0169ng\u00a0c\u1ea3m th\u1ea5y<\/em>\u00a0tuy\u1ec7t v\u1eddi. B\u1ea1n kh\u00f4ng c\u1ea7n ph\u1ea3i \u00e9p m\u00ecnh l\u00e0m vi\u1ec7c ch\u0103m ch\u1ec9. \u0110\u00fang h\u01a1n, n\u00f3 c\u00f3 v\u1ebb t\u1ef1 \u0111\u1ed9ng. C\u00f3 v\u1ebb nh\u01b0 b\u1ea1n \u0111ang ‘tr\u00f4i ch\u1ea3y’ trong c\u00f4ng vi\u1ec7c c\u1ee7a m\u00ecnh.<\/p>\n

    S\u1ef1 th\u1eadt l\u00e0, vi\u1ec7c chuy\u1ec3n sang tr\u1ea1ng th\u00e1i d\u00f2ng ch\u1ea3y kh\u00f4ng ph\u1ea3i l\u00e0 chuy\u1ec7n x\u1ea3y ra ‘\u00a0t\u00ecnh c\u1edd<\/em>\u00a0‘, b\u1ea1n th\u1ef1c s\u1ef1 c\u00f3 th\u1ec3 ch\u1ee7 \u0111\u1ed9ng \u0111\u01b0a m\u00ecnh v\u00e0o tr\u1ea1ng th\u00e1i d\u00f2ng ch\u1ea3y. B\u1ea1n ch\u1ec9 c\u1ea7n bi\u1ebft \u0111i\u1ec1u g\u00ec k\u00edch ho\u1ea1t b\u1ea1n \u0111\u1ebfn \u0111\u00f3. V\u00e0 \u0111\u00f3 l\u00e0 nh\u1eefng g\u00ec ch\u00fang ta s\u1ebd n\u00f3i \u0111\u1ebfn trong b\u00e0i vi\u1ebft n\u00e0y!<\/p>\n

    Tr\u1ea1ng th\u00e1i d\u00f2ng ch\u1ea3y = Tr\u1ea1ng th\u00e1i h\u1ea1nh ph\u00fac<\/strong><\/h3>\n

    H\u1ea7u h\u1ebft m\u1ecdi ng\u01b0\u1eddi \u0111\u1ec1u cho r\u1eb1ng th\u01b0 gi\u00e3n khi\u1ebfn h\u1ecd h\u1ea1nh ph\u00fac. H\u1ecd mu\u1ed1n l\u00e0m vi\u1ec7c \u00edt h\u01a1n v\u00e0 d\u00e0nh nhi\u1ec1u th\u1eddi gian h\u01a1n tr\u00ean v\u00f5ng. Tuy nhi\u00ean, c\u00e1c nghi\u00ean c\u1ee9u c\u1ee7a Mihaly Csikszentmihalyi (t\u00e1c gi\u1ea3 cu\u1ed1n s\u00e1ch ‘Tr\u1ea1ng th\u00e1i d\u00f2ng ch\u1ea3y’) ti\u1ebft l\u1ed9 r\u1eb1ng h\u1ea7u h\u1ebft m\u1ecdi ng\u01b0\u1eddi \u0111\u1ec1u sai l\u1ea7m.<\/p>\n

    \u201cNh\u1eefng kho\u1ea3nh kh\u1eafc tuy\u1ec7t v\u1eddi nh\u1ea5t trong cu\u1ed9c \u0111\u1eddi ch\u00fang ta kh\u00f4ng ph\u1ea3i l\u00e0 nh\u1eefng kho\u1ea3ng th\u1eddi gian th\u1ee5 \u0111\u1ed9ng, d\u1ec5 ti\u1ebfp thu, th\u01b0 gi\u00e3n\u2026 Nh\u1eefng kho\u1ea3nh kh\u1eafc tuy\u1ec7t v\u1eddi nh\u1ea5t th\u01b0\u1eddng x\u1ea3y ra n\u1ebfu c\u01a1 th\u1ec3 ho\u1eb7c t\u00e2m tr\u00ed c\u1ee7a m\u1ed9t ng\u01b0\u1eddi b\u1ecb k\u00e9o c\u0103ng \u0111\u1ebfn gi\u1edbi h\u1ea1n trong n\u1ed7 l\u1ef1c t\u1ef1 nguy\u1ec7n \u0111\u1ec3 ho\u00e0n th\u00e0nh m\u1ed9t \u0111i\u1ec1u g\u00ec \u0111\u00f3 kh\u00f3 kh\u0103n v\u00e0 \u0111\u00e1ng gi\u00e1.\u201d<\/em><\/p>\n

    – Mihaly Csikszentmihalyi<\/em><\/p>\n

    Tr\u00ean th\u1ef1c t\u1ebf, h\u1ea7u h\u1ebft m\u1ecdi ng\u01b0\u1eddi \u0111\u1ec1u h\u1ea1nh ph\u00fac nh\u1ea5t khi h\u1ecd \u1edf trong t\u00ecnh tr\u1ea1ng tr\u00f4i ch\u1ea3y. \u0110\u00f3 l\u00e0 khi h\u1ecd ho\u00e0n to\u00e0n \u0111\u1eafm ch\u00ecm trong m\u1ed9t nhi\u1ec7m v\u1ee5 \u0111\u1ea7y th\u1eed th\u00e1ch, g\u1ea7n nh\u01b0 c\u1ea3m th\u1ea5y m\u1ed9t v\u1edbi n\u00f3, \u0111\u00f3 l\u00e0 h\u1ecd \u0111ang h\u1ea1nh ph\u00fac nh\u1ea5t. C\u00f3 v\u1ebb nh\u01b0 con ng\u01b0\u1eddi \u0111ang \u1edf tr\u1ea1ng th\u00e1i t\u1ed1t nh\u1ea5t khi \u0111\u1eafm ch\u00ecm s\u00e2u v\u00e0o m\u1ed9t th\u1ee9 g\u00ec \u0111\u00f3 \u0111\u1ea7y th\u1eed th\u00e1ch.<\/p>\n

    K\u00edch ho\u1ea1t tr\u1ea1ng th\u00e1i d\u00f2ng ch\u1ea3y 1: Lo\u1ea1i b\u1ecf t\u1ea5t c\u1ea3 c\u00e1c phi\u1ec1n nhi\u1ec5u b\u00ean ngo\u00e0i<\/strong><\/h3>\n

    N\u00f3 \u0111\u01b0\u1ee3c\u00a0ch\u1ee9ng minh b\u1edfi c\u00e1c nghi\u00ean c\u1ee9u\u00a0r\u1eb1ng \u0111\u1ec3 \u0111\u1ea1t \u0111\u01b0\u1ee3c tr\u1ea1ng th\u00e1i d\u00f2ng ch\u1ea3y, b\u1ea1n ph\u1ea3i lo\u1ea1i b\u1ecf t\u1ea5t c\u1ea3 phi\u1ec1n nhi\u1ec5u b\u00ean ngo\u00e0i. M\u1ed7i khi b\u1ea1n b\u1ecb m\u1ea5t ti\u00eau \u0111i\u1ec3m, b\u1ea1n s\u1ebd b\u1ecb \u0111\u01b0a ra xa kh\u1ecfi tr\u1ea1ng th\u00e1i d\u00f2ng ch\u1ea3y. Ch\u1ec9 khi b\u1ea1n c\u00f3 th\u1ec3 t\u1eadp trung v\u1edbi s\u1ef1 ch\u00fa \u00fd kh\u00f4ng ph\u00e2n chia trong \u00edt nh\u1ea5t 10-15 ph\u00fat, b\u1ea1n m\u1edbi c\u00f3 th\u1ec3 chuy\u1ec3n sang tr\u1ea1ng th\u00e1i d\u00f2ng ch\u1ea3y.<\/p>\n

    Do \u0111\u00f3, \u0111i\u1ec1u quan tr\u1ecdng l\u00e0 b\u1ea1n ph\u1ea3i \u0111\u1eb7t \u0111i\u1ec7n tho\u1ea1i c\u1ee7a m\u00ecnh ra xa v\u00e0 t\u1eaft t\u1ea5t c\u1ea3 c\u00e1c c\u1ea3nh b\u00e1o v\u00e0 th\u00f4ng b\u00e1o (v\u00ec \u0111\u00e2y l\u00e0 ngu\u1ed3n g\u00e2y phi\u1ec1n nhi\u1ec5u l\u1edbn nh\u1ea5t hi\u1ec7n nay), \u0111\u00f3ng t\u1ea5t c\u1ea3 c\u00e1c tab ph\u01b0\u01a1ng ti\u1ec7n truy\u1ec1n th\u00f4ng x\u00e3 h\u1ed9i v\u00e0 email, x\u00f3a t\u1ea5t c\u1ea3 c\u00e1c t\u1ec7p v\u00e0 \u0111\u1ed1i t\u01b0\u1ee3ng kh\u00f4ng c\u1ea7n thi\u1ebft kh\u1ecfi kh\u00f4ng gian l\u00e0m vi\u1ec7c c\u1ee7a b\u1ea1n v\u00e0 t\u1ed1t h\u01a1n l\u00e0 chuy\u1ec3n \u0111\u1ebfn m\u00f4i tru\u1eddng t\u0129nh l\u1eb7ng.<\/p>\n

    \u0110i\u1ec1u n\u00e0y s\u1ebd b\u1ea3o v\u1ec7 b\u1ea1n kh\u1ecfi b\u1ecb gi\u00e1n \u0111o\u1ea1n v\u00e0 cho ph\u00e9p b\u1ea1n \u0111i v\u00e0o tr\u1ea1ng th\u00e1i si\u00eau n\u00e9t, \u0111\u00e2y l\u00e0 y\u1ebfu t\u1ed1 quan tr\u1ecdng nh\u1ea5t \u0111\u1ec3 \u0111\u1ea1t \u0111\u01b0\u1ee3c tr\u1ea1ng th\u00e1i d\u00f2ng ch\u1ea3y.<\/p>\n

    Tr\u00ean th\u1ef1c t\u1ebf, b\u1ea5t c\u1ee9 khi n\u00e0o b\u1ea1n b\u1ecb ph\u00e2n t\u00e2m, trung b\u00ecnh s\u1ebd m\u1ea5t 25 ph\u00fat\u00a0\u0111\u1ec3 b\u1ea1n t\u1eadp trung tr\u1edf l\u1ea1i ho\u00e0n to\u00e0n v\u00e0o nhi\u1ec7m v\u1ee5 \u0111ang l\u00e0m. \u0110i\u1ec1u n\u00e0y l\u00e0 do m\u1ed9t th\u1ee9 g\u1ecdi l\u00e0 ‘d\u01b0 l\u01b0\u1ee3ng ch\u00fa \u00fd’, ng\u1ee5 \u00fd r\u1eb1ng m\u1ed9t s\u1ed1 s\u1ef1 ch\u00fa \u00fd c\u1ee7a b\u1ea1n v\u1eabn b\u1ecb b\u1ecf l\u1ea1i \u1edf nhi\u1ec7m v\u1ee5 tr\u01b0\u1edbc \u0111\u00f3 ho\u1eb7c s\u1ef1 ph\u00e2n t\u00e2m m\u00e0 b\u1ea1n \u0111ang gi\u1ea3i quy\u1ebft.<\/p>\n

    K\u00edch ho\u1ea1t tr\u1ea1ng th\u00e1i d\u00f2ng ch\u1ea3y 2: Lo\u1ea1i b\u1ecf phi\u1ec1n nhi\u1ec5u n\u1ed9i b\u1ed9<\/strong><\/h3>\n

    B\u00ean c\u1ea1nh vi\u1ec7c lo\u1ea1i b\u1ecf nh\u1eefng phi\u1ec1n nhi\u1ec5u b\u00ean ngo\u00e0i, b\u1ea1n c\u0169ng c\u1ea7n lo\u1ea1i b\u1ecf nh\u1eefng phi\u1ec1n nhi\u1ec5u b\u00ean trong n\u1ebfu b\u1ea1n mu\u1ed1n \u0111\u1ea1t \u0111\u01b0\u1ee3c tr\u1ea1ng th\u00e1i d\u00f2ng ch\u1ea3y. B\u1ea5t c\u1ee9 khi n\u00e0o b\u1ea1n g\u1eb7p c\u0103ng th\u1eb3ng ho\u1eb7c c\u00f3 qu\u00e1 nhi\u1ec1u th\u1ee9 trong \u0111\u1ea7u, s\u1ebd c\u1ef1c k\u1ef3 kh\u00f3 \u0111\u1ec3 gi\u1eef t\u00e2m tr\u00ed c\u1ee7a b\u1ea1n t\u1eadp trung v\u00e0o nhi\u1ec7m v\u1ee5 \u0111ang l\u00e0m – v\u00e0 do \u0111\u00f3 s\u1ebd kh\u00f4ng th\u1ec3 \u0111\u1ea1t \u0111\u01b0\u1ee3c tr\u1ea1ng th\u00e1i tr\u00f4i ch\u1ea3y.<\/p>\n

    N\u1ebfu \u0111i\u1ec1u n\u00e0y x\u1ea3y ra th\u01b0\u1eddng xuy\u00ean v\u1edbi b\u1ea1n, t\u00f4i khuy\u00ean b\u1ea1n n\u00ean th\u1eed hai \u0111i\u1ec1u sau:<\/p>\n

      \n
    1. Vi\u1ebft nh\u1eadt k\u00fd m\u1ed7i s\u00e1ng v\u00e0 t\u1ed1i<\/li>\n
    2. Thi\u1ec1n h\u00e0ng ng\u00e0y (\u00edt nh\u1ea5t 10 ph\u00fat)<\/li>\n<\/ol>\n

      K\u00edch ho\u1ea1t tr\u1ea1ng th\u00e1i d\u00f2ng ch\u1ea3y 3: L\u00e0m vi\u1ec7c t\u1ea1i BPT c\u1ee7a b\u1ea1n (Th\u1eddi gian cao \u0111i\u1ec3m sinh h\u1ecdc)<\/strong><\/p>\n

      Vi\u1ec7c \u0111\u1ea1t \u0111\u01b0\u1ee3c tr\u1ea1ng th\u00e1i d\u00f2ng ch\u1ea3y l\u00e0 r\u1ea5t kh\u00f3 n\u1ebfu b\u1ea1n \u0111ang thi\u1ebfu n\u0103ng l\u01b0\u1ee3ng. B\u1ea1n c\u1ea7n ph\u1ea3i c\u00f3 \u00fd ch\u00ed \u0111\u1ec3 t\u1eadp trung v\u00e0o m\u1ed9t vi\u1ec7c duy nh\u1ea5t v\u00e0 kh\u00f4ng b\u1ecb ph\u00e2n t\u00e2m tr\u00ean \u0111\u01b0\u1eddng \u0111i. Khai th\u00e1c s\u1ee9c m\u1ea1nh \u00fd ch\u00ed v\u00e0 s\u1ef1 ch\u00fa \u00fd c\u1ee7a b\u1ea1n l\u00e0 ti\u00eau hao n\u0103ng l\u01b0\u1ee3ng, v\u00ec v\u1eady b\u1ea1n nh\u1ea5t thi\u1ebft ph\u1ea3i l\u00e0m \u0111i\u1ec1u \u0111\u00f3 khi t\u00e2m tr\u00ed c\u1ee7a b\u1ea1n nh\u1ea1y b\u00e9n v\u00e0 tr\u00e0n \u0111\u1ea7y n\u0103ng l\u01b0\u1ee3ng.<\/p>\n

      \"\"<\/p>\n

      N\u1ebfu b\u1ea1n c\u1ed1 g\u1eafng chuy\u1ec3n sang tr\u1ea1ng th\u00e1i tr\u00f4i ch\u1ea3y khi b\u1ea1n m\u1ec7t m\u1ecfi v\u00e0 c\u1ea1n ki\u1ec7t n\u0103ng l\u01b0\u1ee3ng, \u0111\u00f3 s\u1ebd gi\u1ed1ng nh\u01b0 m\u1ed9t tr\u1eadn chi\u1ebfn kh\u00f3 kh\u0103n, n\u01a1i b\u1ea1n d\u1ec5 b\u1ecb ph\u00e2n t\u00e2m h\u01a1n nhi\u1ec1u v\u00e0 \u00edt \u00fd ch\u00ed h\u01a1n \u0111\u1ec3 \u1edf l\u1ea1i v\u1edbi nhi\u1ec7m v\u1ee5 c\u1ee7a b\u1ea1n \u0111\u1ee7 l\u00e2u \u0111\u1ec3 \u0111i v\u00e0o tr\u1ea1ng th\u00e1i tr\u00f4i ch\u1ea3y.<\/p>\n

      Do \u0111\u00f3, t\u00f4i khuy\u00ean b\u1ea1n n\u00ean s\u1eed d\u1ee5ng bu\u1ed5i s\u00e1ng c\u1ee7a m\u00ecnh \u0111\u1ec3 v\u00e0o tr\u1ea1ng th\u00e1i tr\u00f4i ch\u1ea3y. M\u1ed9t t\u00f9y ch\u1ecdn kh\u00e1c s\u1ebd l\u00e0 chuy\u1ec3n sang tr\u1ea1ng th\u00e1i lu\u1ed3ng ngay sau khi b\u1ea1n ngh\u1ec9 ng\u01a1i th\u1ef1c s\u1ef1 (v\u00ec v\u1eady kh\u00f4ng ph\u1ea3i l\u00e0 tr\u1ea1ng th\u00e1i m\u00e0 b\u1ea1n thu h\u00fat s\u1ef1 ch\u00fa \u00fd c\u1ee7a m\u00ecnh b\u1eb1ng c\u00e1ch ki\u1ec3m tra ph\u01b0\u01a1ng ti\u1ec7n truy\u1ec1n th\u00f4ng x\u00e3 h\u1ed9i ho\u1eb7c email) trong kho\u1ea3ng 15\u201330 ph\u00fat.<\/p>\n

      Tr\u00ecnh k\u00edch ho\u1ea1t tr\u1ea1ng th\u00e1i d\u00f2ng ch\u1ea3y 4: Nghe nh\u1ea1c (\u0110\u00fang lo\u1ea1i)<\/strong><\/h3>\n

      \u00c2m nh\u1ea1c th\u1ef1c s\u1ef1 c\u00f3 th\u1ec3 gi\u00fap b\u1ea1n tr\u1edf n\u00ean t\u1eadp trung cao \u0111\u1ed9 v\u00e0 do \u0111\u00f3, c\u00f3 n\u0103ng su\u1ea5t cao. \u0110\u1eb7c bi\u1ec7t l\u00e0 khi b\u1ea1n nghe nh\u1ea1c l\u1eb7p l\u1ea1i (ho\u1eb7c lo\u1ea1i nh\u1ea1c l\u1eb7p \u0111i l\u1eb7p l\u1ea1i nh\u01b0 techno, nh\u1ea1c c\u1ed5 \u0111i\u1ec3n ho\u1eb7c trance), b\u1ea1n s\u1ebd d\u1ec5 d\u00e0ng \u0111\u1ea1t \u0111\u01b0\u1ee3c tr\u1ea1ng th\u00e1i nghe h\u01a1n.<\/p>\n

      Nghe nh\u1ea1c b\u1eb1ng tai nghe nh\u00e9t tai gi\u00fap b\u1ea1n ng\u0103n ch\u1eb7n nh\u1eefng phi\u1ec1n nhi\u1ec5u b\u00ean ngo\u00e0i ch\u1eb3ng h\u1ea1n nh\u01b0 ti\u1ebfng n\u00f3i chuy\u1ec7n phi\u1ebfm t\u1eeb \u0111\u1ed3ng nghi\u1ec7p. H\u01a1n n\u1eefa, n\u00f3 gi\u00fap gi\u1ea3m thi\u1ec3u phi\u1ec1n nhi\u1ec5u n\u1ed9i b\u1ed9.<\/p>\n

      C\u00e1 nh\u00e2n t\u00f4i nh\u1eadn th\u1ea5y r\u1eb1ng \u00e2m nh\u1ea1c (v\u00e0 \u0111\u1eb7c bi\u1ec7t l\u00e0 nh\u1ea1c techno) lu\u00f4n ki\u1ec3m so\u00e1t t\u00e2m tr\u00ed c\u1ee7a t\u00f4i v\u00e0 ng\u0103n n\u00f3 \u0111i lang thang. T\u00f4i nh\u1eadn th\u1ea5y r\u00f5 r\u00e0ng r\u1eb1ng khi t\u00f4i kh\u00f4ng nghe nh\u1ea1c, t\u00f4i b\u1eaft \u0111\u1ea7u c\u00f3 nhi\u1ec1u phi\u1ec1n nhi\u1ec5u b\u00ean trong d\u01b0\u1edbi d\u1ea1ng suy ngh\u0129 h\u01a1n so v\u1edbi khi t\u00f4i nghe nh\u1ea1c.<\/p>\n

      Tuy nhi\u00ean, \u0111i\u1ec1u quan tr\u1ecdng l\u00e0 b\u00e0i h\u00e1t b\u1ea1n \u0111\u01b0a v\u00e0o ph\u1ea3i quen thu\u1ed9c v\u1edbi b\u1ea1n (hay c\u00f2n g\u1ecdi l\u00e0 kh\u00f4ng c\u00f3 b\u00e0i h\u00e1t m\u1edbi) v\u00e0 b\u1ea1n ph\u1ea3i l\u1eb7p l\u1ea1i b\u00e0i h\u00e1t \u0111\u00f3. Khi c\u00e1c b\u00e0i h\u00e1t m\u1edbi xu\u1ea5t hi\u1ec7n ho\u1eb7c khi b\u1ea1n nghe m\u1ed9t lo\u1ea1t c\u00e1c b\u00e0i h\u00e1t kh\u00e1c nhau bao g\u1ed3m gi\u1ecdng h\u00e1t, \u00e2m nh\u1ea1c b\u1eaft \u0111\u1ea7u c\u1ea1nh tranh \u0111\u1ec3 gi\u00e0nh kh\u00f4ng gian ch\u00fa \u00fd trong n\u00e3o c\u1ee7a b\u1ea1n. V\u00ec n\u00e3o c\u1ee7a b\u1ea1n b\u00e2y gi\u1edd c\u1ea7n d\u00e0nh n\u0103ng l\u01b0\u1ee3ng \u0111\u1ec3 ch\u1ed1ng l\u1ea1i nh\u1eefng phi\u1ec1n nhi\u1ec5u n\u00e0y, n\u00ean b\u1ea1n s\u1ebd \u00edt c\u00f3 kh\u1ea3 n\u0103ng \u0111\u1ea1t \u0111\u01b0\u1ee3c tr\u1ea1ng th\u00e1i l\u01b0u th\u00f4ng.<\/p>\n

      Do \u0111\u00f3, h\u00e3y l\u1eb7p l\u1ea1i m\u1ed9t b\u00e0i h\u00e1t trong 1-2 gi\u1edd ho\u1eb7c nghe lo\u1ea1i nh\u1ea1c l\u1eb7p \u0111i l\u1eb7p l\u1ea1i nh\u01b0 techno, nh\u1ea1c c\u1ed5 \u0111i\u1ec3n ho\u1eb7c nh\u1ea1c trance. \u0110i\u1ec1u n\u00e0y s\u1ebd gi\u00fap b\u1ea1n \u0111\u1ea1t \u0111\u01b0\u1ee3c tr\u1ea1ng th\u00e1i tr\u00f4i ch\u1ea3y d\u1ec5 d\u00e0ng h\u01a1n.<\/p>\n

      M\u1eb9o b\u1ed5 sung:<\/strong>\u00a0B\u00ean d\u01b0\u1edbi, b\u1ea1n c\u00f3 th\u1ec3 t\u00ecm th\u1ea5y danh s\u00e1ch ph\u00e1t m\u00e0 t\u00f4i nghe \u0111\u1ec3 \u0111\u1ea1t \u0111\u01b0\u1ee3c tr\u1ea1ng th\u00e1i lu\u1ed3ng:<\/p>\n

      Tr\u00ecnh k\u00edch ho\u1ea1t tr\u1ea1ng th\u00e1i lu\u1ed3ng 5: L\u00e0m vi\u1ec7c tr\u00ean m\u1ed9t nhi\u1ec7m v\u1ee5 r\u1ea5t c\u1ee5 th\u1ec3<\/strong><\/h3>\n

      Khi kh\u00f4ng ho\u00e0n to\u00e0n r\u00f5 r\u00e0ng v\u1ec1 nh\u1eefng g\u00ec\u00a0ch\u00ednh x\u00e1c<\/em>\u00a0b\u1ea1n s\u1ebd l\u00e0m vi\u1ec7c, r\u1ea5t kh\u00f3 c\u00f3 kh\u1ea3 n\u0103ng b\u1ea1n \u0111\u1ea1t \u0111\u1ebfn tr\u1ea1ng th\u00e1i lu\u1ed3ng. Khi kh\u00f4ng r\u00f5 ch\u00ednh x\u00e1c b\u1ea1n ph\u1ea3i l\u00e0m g\u00ec, b\u1ea1n s\u1ebd chuy\u1ec3n \u0111\u1ed5i gi\u1eefa nhi\u1ec1u t\u00e1c v\u1ee5 kh\u00e1c nhau qu\u00e1 nhanh ho\u1eb7c d\u1ec5 b\u1ecb ph\u00e2n t\u00e2m h\u01a1n nhi\u1ec1u. C\u1ea3 hai s\u1ebd ng\u0103n b\u1ea1n v\u00e0o tr\u1ea1ng th\u00e1i d\u00f2ng ch\u1ea3y.<\/p>\n

      Do \u0111\u00f3, h\u00e3y ch\u1ecdn m\u1ed9t nhi\u1ec7m v\u1ee5 c\u1ee5 th\u1ec3 m\u00e0 b\u1ea1n s\u1ebd th\u1ef1c hi\u1ec7n. C\u00f3 th\u1ec3 \u0111\u00f3 l\u00e0 vi\u1ebft b\u00e0i \u0111\u0103ng blog, ghi \u00e2m ho\u1eb7c ch\u1ec9nh s\u1eeda video, ghi l\u1ea1i m\u1ed9t t\u1eadp podcast, vi\u1ebft b\u1ea3n sao ho\u1eb7c thi\u1ebft k\u1ebf m\u1ed9t bi\u1ec3u tr\u01b0ng tuy\u1ec7t v\u1eddi. H\u00e3y th\u1eadt r\u00f5 r\u00e0ng v\u1ec1 nh\u1eefng g\u00ec ch\u00ednh x\u00e1c b\u1ea1n s\u1ebd l\u00e0m vi\u1ec7c.<\/p>\n

      K\u00edch ho\u1ea1t tr\u1ea1ng th\u00e1i d\u00f2ng ch\u1ea3y 6: Nhi\u1ec7m v\u1ee5 ph\u1ea3i \u0111\u1ee7 th\u00e1ch th\u1ee9c nh\u01b0ng kh\u00f4ng qu\u00e1 th\u00e1ch th\u1ee9c<\/strong><\/h3>\n

      N\u1ebfu b\u1ea1n mu\u1ed1n \u0111\u1ea1t \u0111\u1ebfn tr\u1ea1ng th\u00e1i d\u00f2ng ch\u1ea3y, nhi\u1ec7m v\u1ee5 b\u1ea1n \u0111ang l\u00e0m ph\u1ea3i \u0111\u1ee7 th\u00e1ch th\u1ee9c \u0111\u1ec3 n\u00e3o b\u1ed9 c\u1ee7a b\u1ea1n ho\u1ea1t \u0111\u1ed9ng ho\u00e0n to\u00e0n, nh\u01b0ng kh\u00f4ng qu\u00e1 th\u00e1ch th\u1ee9c v\u00ec \u0111i\u1ec1u n\u00e0y s\u1ebd d\u1eabn \u0111\u1ebfn th\u1ea5t v\u1ecdng v\u00e0 c\u0103ng th\u1eb3ng (\u0111i\u1ec1u n\u00e0y s\u1ebd khi\u1ebfn b\u1ea1n kh\u00f4ng th\u1ec3 \u0111i v\u00e0o tr\u1ea1ng th\u00e1i d\u00f2ng ch\u1ea3y ).<\/p>\n

      N\u1ebfu m\u1ed9t nhi\u1ec7m v\u1ee5 qu\u00e1 d\u1ec5 d\u00e0ng, b\u1ea1n s\u1ebd nhanh ch\u00f3ng c\u1ea3m th\u1ea5y nh\u00e0m ch\u00e1n v\u00e0 t\u00e2m tr\u00ed c\u1ee7a b\u1ea1n c\u00f3 kh\u1ea3 n\u0103ng \u0111i lang thang, v\u00ec v\u1eady b\u1ea1n s\u1ebd kh\u00f4ng \u0111\u1ea1t \u0111\u01b0\u1ee3c tr\u1ea1ng th\u00e1i tr\u00f4i ch\u1ea3y. Tuy nhi\u00ean, n\u1ebfu m\u1ed9t nhi\u1ec7m v\u1ee5 qu\u00e1 kh\u00f3, b\u1ea1n c\u00f3 th\u1ec3 s\u1ebd b\u1ecb qu\u00e1 t\u1ea3i v\u00e0 b\u1ea1n s\u1ebd kh\u00f4ng th\u1ec3 \u0111\u1ea1t \u0111\u01b0\u1ee3c m\u1ee9c ti\u1ec1m th\u1ee9c c\u1ea7n thi\u1ebft cho tr\u1ea1ng th\u00e1i d\u00f2ng ch\u1ea3y.<\/p>\n

      Tr\u1ea1ng th\u00e1i d\u00f2ng ch\u1ea3y ch\u1ec9 c\u00f3 th\u1ec3 \u0111\u1ea1t \u0111\u01b0\u1ee3c khi m\u1ed9t ho\u1ea1t \u0111\u1ed9ng \u0111\u1ee7 th\u00e1ch th\u1ee9c \u0111\u1ec3 khi\u1ebfn b\u1ed9 n\u00e3o c\u1ee7a b\u1ea1n h\u1ee9ng th\u00fa, \u0111\u1ed3ng th\u1eddi b\u1ea1n c\u0169ng \u0111\u1ee7 k\u1ef9 n\u0103ng \u0111\u1ec3 gi\u1ea3i quy\u1ebft th\u1eed th\u00e1ch m\u00e0 kh\u00f4ng\u00a0qu\u00e1<\/em>\u00a0kh\u00f3.<\/p>\n

      Mihaly Csikszentmihalyi \u0111\u00e3 vi\u1ebft m\u1ed9t cu\u1ed1n s\u00e1ch v\u1ec1 kh\u00e1i ni\u1ec7m tr\u1ea1ng th\u00e1i D\u00f2ng ch\u1ea3y v\u00e0 m\u00f4 h\u00ecnh m\u00e0 anh \u1ea5y tr\u00ecnh b\u00e0y c\u00f3 th\u1ec3 \u0111\u01b0\u1ee3c t\u00ecm th\u1ea5y trong h\u00ecnh tr\u00ean. B\u1ea1n mu\u1ed1n th\u1ea5y m\u00ecnh \u1edf ph\u1ea7n tr\u00ean b\u00ean ph\u1ea3i c\u1ee7a m\u00f4 h\u00ecnh n\u00e0y, v\u00ec \u0111\u00f3 l\u00e0 n\u01a1i c\u00f3 th\u1ec3 \u0111\u1ea1t \u0111\u1ebfn tr\u1ea1ng th\u00e1i d\u00f2ng ch\u1ea3y.
      \n\"tr\u1ea1ng<\/p>\n

      Tr\u00ecnh k\u00edch ho\u1ea1t tr\u1ea1ng th\u00e1i lu\u1ed3ng 7: C\u00f3 k\u1ebft qu\u1ea3 ho\u1eb7c m\u1ee5c ti\u00eau r\u00f5 r\u00e0ng<\/strong><\/h3>\n

      B\u1ea5t c\u1ee9 khi n\u00e0o b\u1ea1n thi\u1ebfu r\u00f5 r\u00e0ng v\u1ec1 nh\u1eefng g\u00ec b\u1ea1n mu\u1ed1n ho\u00e0n th\u00e0nh, n\u00e3o c\u1ee7a b\u1ea1n s\u1ebd ph\u1ea3i v\u1eadt l\u1ed9n \u0111\u1ec3 \u0111\u1ea1t \u0111\u01b0\u1ee3c s\u1ef1 t\u1eadp trung t\u1ed1i \u01b0u. Do \u0111\u00f3, h\u00e3y \u0111\u1eb7t ra r\u00f5 r\u00e0ng nh\u1eefng g\u00ec b\u1ea1n mu\u1ed1n ho\u00e0n th\u00e0nh \u0111\u1ec3 tr\u00e1nh tr\u1edf ng\u1ea1i tinh th\u1ea7n n\u00e0y.<\/p>\n

      Khi b\u1ea1n c\u00f3 m\u1ed9t k\u1ebft qu\u1ea3 ho\u1eb7c m\u1ee5c ti\u00eau r\u00f5 r\u00e0ng, b\u1ea1n ch\u1eafc ch\u1eafn r\u1eb1ng b\u1ea1n ng\u0103n \u0111\u01b0\u1ee3c t\u00e2m tr\u00ed lang thang v\u00e0 nh\u1eefng phi\u1ec1n nhi\u1ec5u b\u00ean trong. N\u1ebfu b\u1ea1n kh\u00f4ng c\u00f3 m\u1ed9t k\u1ebft qu\u1ea3 r\u00f5 r\u00e0ng, b\u1ea1n kh\u00f4ng bi\u1ebft ch\u00ednh x\u00e1c khi n\u00e0o b\u1ea1n ho\u00e0n th\u00e0nh nhi\u1ec7m v\u1ee5 c\u1ee7a m\u00ecnh. S\u1ef1 tr\u00ec ho\u00e3n r\u1ea5t th\u00edch khi s\u1ef1 thi\u1ebfu r\u00f5 r\u00e0ng n\u00e0y t\u1ed3n t\u1ea1i, v\u00ec n\u00f3 s\u1ebd c\u1ed1 g\u1eafng th\u00fac \u0111\u1ea9y b\u1ea1n b\u1ecf thu\u1ed1c s\u1edbm h\u01a1n ho\u1eb7c chuy\u1ec3n sang nh\u1eefng c\u00f4ng vi\u1ec7c d\u1ec5 d\u00e0ng h\u01a1n.<\/p>\n

      K\u00edch ho\u1ea1t tr\u1ea1ng th\u00e1i d\u00f2ng ch\u1ea3y 8: Ti\u00eau th\u1ee5 Caffeine m\u1ed9t c\u00e1ch chi\u1ebfn l\u01b0\u1ee3c<\/strong><\/h3>\n

      Theo Chris Bailey, t\u00e1c gi\u1ea3 c\u1ee7a Hyperfocus, ti\u00eau th\u1ee5 caffein m\u1ed9t c\u00e1ch chi\u1ebfn l\u01b0\u1ee3c c\u00f3 th\u1ec3 mang l\u1ea1i hi\u1ec7u qu\u1ea3 l\u00e0m vi\u1ec7c v\u00e0 t\u0103ng c\u01b0\u1eddng t\u1eadp trung. N\u1ebfu b\u1ea1n ti\u00eau th\u1ee5 \u0111\u1ebfn 200 miligam caffein (kho\u1ea3ng 2 t\u00e1ch c\u00e0 ph\u00ea), n\u00f3 \u0111\u00e3 \u0111\u01b0\u1ee3c ch\u1ee9ng minh r\u1eb1ng b\u1ea1n c\u00f3 th\u1ec3 t\u1eadp trung cao \u0111\u1ed9 h\u01a1n, l\u00e0m vi\u1ec7c l\u00e2u h\u01a1n m\u00e0 kh\u00f4ng b\u1ecf cu\u1ed9c v\u00e0 c\u00f3 tr\u00ed nh\u1edb ng\u1eafn h\u1ea1n t\u1ed1t h\u01a1n. T\u1ea5t c\u1ea3 nh\u1eefng \u0111i\u1ec1u n\u00e0y s\u1ebd gi\u00fap b\u1ea1n \u0111\u1ea1t \u0111\u01b0\u1ee3c tr\u1ea1ng th\u00e1i d\u00f2ng ch\u1ea3y.<\/p>\n

      Tuy nhi\u00ean, sau khi ti\u00eau th\u1ee5 h\u01a1n 200 miligam caffeine, t\u00e1c d\u1ee5ng b\u1eaft \u0111\u1ea7u gi\u1ea3m \u0111i. N\u00ean tr\u00e1nh d\u00f9ng l\u01b0\u1ee3ng l\u1edbn h\u01a1n 400 miligam v\u00ec \u0111i\u1ec1u n\u00e0y d\u1eabn \u0111\u1ebfn t\u0103ng lo l\u1eafng v\u00e0 gi\u1ea3m t\u1eadp trung.<\/p>\n

      Do \u0111\u00f3, h\u00e3y \u0111\u1eb7t m\u1ee5c ti\u00eau ti\u00eau th\u1ee5 caffeine m\u1ed9t c\u00e1ch chi\u1ebfn l\u01b0\u1ee3c. U\u1ed1ng m\u1ed9t t\u00e1ch c\u00e0 ph\u00ea ngay tr\u01b0\u1edbc khi b\u1ea1n mu\u1ed1n chuy\u1ec3n sang tr\u1ea1ng th\u00e1i ch\u1ea3y. T\u1ed1t h\u01a1n l\u00e0 kh\u00f4ng u\u1ed1ng qu\u00e1 2 c\u1ed1c m\u1ed7i ng\u00e0y v\u00e0 kh\u00f4ng u\u1ed1ng sau 17:00, v\u00ec \u0111i\u1ec1u n\u00e0y s\u1ebd \u1ea3nh h\u01b0\u1edfng \u0111\u1ebfn ch\u1ea5t l\u01b0\u1ee3ng gi\u1ea5c ng\u1ee7 c\u1ee7a b\u1ea1n!<\/p>\n

      K\u00edch ho\u1ea1t tr\u1ea1ng th\u00e1i d\u00f2ng ch\u1ea3y 9: Lu\u00f4n ng\u1eadm n\u01b0\u1edbc<\/strong><\/h3>\n

      M\u1ed9t trong nh\u1eefng c\u00e1ch \u0111\u01a1n gi\u1ea3n nh\u1ea5t nh\u01b0ng b\u1ecb b\u1ecf qua nhi\u1ec1u nh\u1ea5t \u0111\u1ec3 c\u1ea3i thi\u1ec7n hi\u1ec7u su\u1ea5t c\u1ee7a n\u00e3o (v\u00e0 do \u0111\u00f3 \u0111\u1ea1t \u0111\u01b0\u1ee3c tr\u1ea1ng th\u00e1i d\u00f2ng ch\u1ea3y d\u1ec5 d\u00e0ng h\u01a1n) l\u00e0 u\u1ed1ng \u0111\u1ee7 n\u01b0\u1edbc. H\u00f3a ra, u\u1ed1ng \u0111\u1ee7 n\u01b0\u1edbc v\u00f4 c\u00f9ng quan tr\u1ecdng \u0111\u1ed1i v\u1edbi kh\u1ea3 n\u0103ng t\u1eadp trung v\u00e0 t\u1eadp trung c\u1ee7a b\u1ea1n.<\/p>\n

      B\u1ed9 n\u00e3o bao g\u1ed3m 75% l\u00e0 n\u01b0\u1edbc, v\u00ec v\u1eady kh\u00f4ng c\u00f3 g\u00ec l\u1ea1 khi ch\u00fang ta b\u1eaft \u0111\u1ea7u g\u1eb7p nh\u1eefng t\u00e1c \u0111\u1ed9ng t\u1ee9c th\u00ec khi kh\u00f4ng u\u1ed1ng \u0111\u1ee7 n\u01b0\u1edbc. T\u00f4i lu\u00f4n h\u1ecfi nh\u1eefng ng\u01b0\u1eddi c\u1ea3m th\u1ea5y u\u1ec3 o\u1ea3i, kh\u00f4ng t\u1eadp trung v\u00e0 thi\u1ebfu n\u0103ng l\u01b0\u1ee3ng li\u1ec7u h\u1ecd c\u00f3 u\u1ed1ng \u0111\u1ee7 n\u01b0\u1edbc kh\u00f4ng v\u00e0 c\u00e2u tr\u1ea3 l\u1eddi h\u1ea7u nh\u01b0 lu\u00f4n l\u00e0 kh\u00f4ng.<\/p>\n

      T\u00f3m l\u1ea1i, u\u1ed1ng \u0111\u1ee7 n\u01b0\u1edbc s\u1ebd \u0111\u1ea3m b\u1ea3o qu\u00e1 tr\u00ecnh s\u1ea3n xu\u1ea5t n\u0103ng l\u01b0\u1ee3ng c\u1ee7a n\u00e3o ho\u1ea1t \u0111\u1ed9ng t\u1ed1t, trong khi u\u1ed1ng kh\u00f4ng \u0111\u1ee7 d\u1eabn \u0111\u1ebfn s\u1ea3n xu\u1ea5t n\u0103ng l\u01b0\u1ee3ng th\u1ea5p h\u01a1n, khi\u1ebfn b\u1ea1n c\u1ea3m th\u1ea5y m\u1edd m\u1ecbt, m\u1ec7t m\u1ecfi v\u00e0 kh\u00f4ng nh\u1ea1y b\u00e9n. T\u1ea5t c\u1ea3 nh\u1eefng \u0111i\u1ec1u \u0111\u00f3 d\u1eabn \u0111\u1ebfn m\u1ee9c n\u0103ng su\u1ea5t gi\u1ea3m m\u1ea1nh v\u00e0 kh\u00f3 \u0111\u1ea1t \u0111\u01b0\u1ee3c tr\u1ea1ng th\u00e1i d\u00f2ng ch\u1ea3y.<\/p>\n

      Tr\u00ean th\u1ef1c t\u1ebf, khi b\u1ea1n cung c\u1ea5p \u0111\u1ee7 l\u01b0\u1ee3ng n\u01b0\u1edbc cho c\u01a1 th\u1ec3, b\u1ea1n s\u1ebd c\u00f3 th\u1ec3 suy ngh\u0129 nhanh h\u01a1n 14%, t\u1eadp trung l\u00e2u h\u01a1n, \u00edt b\u1ecb s\u01b0\u01a1ng m\u00f9 v\u00e0 m\u1ec7t m\u1ecfi h\u01a1n – v\u00e0 c\u1ea3m th\u1ea5y tr\u00e0n \u0111\u1ea7y n\u0103ng l\u01b0\u1ee3ng h\u01a1n r\u1ea5t nhi\u1ec1u. \u0110\u00f3 l\u00e0 m\u1ed9t c\u00e1ch d\u1ec5 d\u00e0ng \u0111\u1ec3 t\u0103ng n\u0103ng su\u1ea5t c\u1ee7a b\u1ea1n!<\/p>\n

      Tr\u00ecnh k\u00edch ho\u1ea1t tr\u1ea1ng th\u00e1i d\u00f2ng 10: T\u1ea1o m\u1ed9t g\u1ee3i \u00fd v\u1ec1 tinh th\u1ea7n<\/strong><\/h3>\n

      ‘K\u00edch ho\u1ea1t tr\u1ea1ng th\u00e1i d\u00f2ng ch\u1ea3y’ cu\u1ed1i c\u00f9ng l\u00e0 t\u1ea1o ra m\u1ed9t t\u00edn hi\u1ec7u tinh th\u1ea7n \u0111\u1ec3 b\u1ea1n v\u00e0o tr\u1ea1ng th\u00e1i d\u00f2ng ch\u1ea3y. Nh\u01b0 t\u00f4i, t\u00f4i hay d\u00f9ng \u1ea2nh n\u00e3o l\u00e0 h\u00ecnh \u1ea3nh s\u00f3ng bi\u1ec3n v\u00e0 c\u1ea3m nh\u1eadn\u00a0n\u0103ng l\u01b0\u1ee3ng v\u1eadt ch\u1ea5t l\u01b0\u1ee3ng t\u1eed.\u00a0N\u00f3i c\u00e1ch kh\u00e1c, h\u00e3y l\u00e0m \u0111i\u1ec1u g\u00ec \u0111\u00f3 \u0111\u1eb7c bi\u1ec7t m\u1ed7i l\u1ea7n tr\u01b0\u1edbc khi b\u1ea1n ng\u1ed3i xu\u1ed1ng \u0111\u1ec3 chuy\u1ec3n sang tr\u1ea1ng th\u00e1i d\u00f2ng ch\u1ea3y. Cho d\u00f9 \u0111\u00f3 l\u00e0 l\u1eb7p l\u1ea1i m\u1ed9t c\u00e2u \u0111\u1eb7c bi\u1ec7t ho\u1eb7c c\u00e2u kh\u1eb3ng \u0111\u1ecbnh, h\u00edt th\u1edf s\u00e2u v\u00e0i l\u1ea7n hay b\u1ea5t c\u1ee9 \u0111i\u1ec1u g\u00ec kh\u00e1c – h\u00e3y th\u1ef1c hi\u1ec7n\u00a0ch\u00ednh x\u00e1c \u0111i\u1ec1u \u0111\u00f3<\/em>\u00a0m\u1ed7i khi b\u1ea1n mu\u1ed1n chuy\u1ec3n sang tr\u1ea1ng th\u00e1i tr\u00f4i ch\u1ea3y. T\u00f4i \u0111\u00edch th\u1ef1c c\u00f3 th\u1ec3 k\u00edch ho\u1ea1t tr\u1ea1ng th\u00e1i d\u00f2ng ch\u1ea3y v\u1edbi ch\u1ec9 4 t\u1eeb khi ngh\u0129 t\u1edbi \u0111\u1ec3 \u0111at t\u1edbi tr\u1ea1ng th\u00e1i d\u00f2ng ch\u1ea3y. Hy v\u1ecdng b\u1ea1n c\u0169ng s\u1edbm \u0111\u1ea1t \u0111\u01b0\u1ee3c nh\u01b0 th\u1ebf.<\/p>\n

      Theo th\u1eddi gian, \u0111i\u1ec1u n\u00e0y s\u1ebd gi\u00fap b\u1ea1n t\u1ea1o ra t\u00edn hi\u1ec7u tinh th\u1ea7n cho n\u00e3o c\u1ee7a b\u1ea1n. N\u00f3i c\u00e1ch kh\u00e1c, m\u1ed7i khi b\u1ea1n l\u00e0m theo t\u00edn hi\u1ec7u c\u1ee7a m\u00ecnh, b\u1ea1n s\u1ebd n\u00f3i v\u1edbi b\u1ed9 n\u00e3o r\u1eb1ng \u0111\u00e3 \u0111\u1ebfn l\u00fac chuy\u1ec3n sang tr\u1ea1ng th\u00e1i d\u00f2ng ch\u1ea3y – v\u00e0 b\u1ed9 n\u00e3o c\u1ee7a b\u1ea1n s\u1ebd ho\u1ea1t \u0111\u1ed9ng theo \u0111\u00f3. C\u00f3 th\u1ec3 n\u00f3 nghe h\u01a1i l\u1ea1, nh\u01b0ng n\u00f3 th\u1ef1c s\u1ef1 hi\u1ec7u qu\u1ea3.<\/p>\n

      H\u00e0nh vi c\u1ee7a ch\u00fang ta ch\u1ee7 y\u1ebfu d\u1ef1a tr\u00ean c\u00e1c li\u00ean k\u1ebft th\u1ea7n kinh v\u00e0 b\u1eb1ng c\u00e1ch t\u1ea1o ra m\u1ed9t t\u00edn hi\u1ec7u tinh th\u1ea7n \u0111\u1ec3 \u0111i v\u00e0o tr\u1ea1ng th\u00e1i d\u00f2ng ch\u1ea3y, v\u1ec1 c\u01a1 b\u1ea3n b\u1ea1n \u0111ang t\u1ea1o ra m\u1ed9t li\u00ean k\u1ebft th\u1ea7n kinh m\u1edbi. Nh\u00ecn chung, theo th\u1eddi gian, b\u1ea1n \u0111ang khi\u1ebfn b\u1ea3n th\u00e2n d\u1ec5 d\u00e0ng r\u01a1i v\u00e0o tr\u1ea1ng th\u00e1i tr\u00f4i ch\u1ea3y h\u01a1n.<\/p>\n

      L\u00e0m ngay b\u00e2y gi\u1edd<\/strong><\/h3>\n

      V\u00ec tr\u1ea1ng th\u00e1i d\u00f2ng ch\u1ea3y l\u00e0 m\u1ed9t trong nh\u1eefng tr\u1ea1ng th\u00e1i hi\u1ec7u qu\u1ea3 nh\u1ea5t v\u00e0 h\u1ea1nh ph\u00fac nh\u1ea5t m\u00e0 ch\u00fang ta c\u00f3 th\u1ec3 \u1edf, t\u00f4i khuy\u1ebfn kh\u00edch b\u1ea1n t\u00ecm ki\u1ebfm n\u00f3 th\u01b0\u1eddng xuy\u00ean nh\u1ea5t c\u00f3 th\u1ec3. Tuy nhi\u00ean, chuy\u1ec3n sang tr\u1ea1ng th\u00e1i d\u00f2ng ch\u1ea3y l\u00e0 m\u1ed9t qu\u00e1 tr\u00ecnh tinh t\u1ebf v\u00e0 b\u1ea1n s\u1ebd kh\u00f4ng ch\u1ec9 n\u1eafm v\u1eefng n\u00f3 b\u1eb1ng c\u00e1ch \u0111\u1ecdc v\u1ec1 n\u00f3. N\u00f3 \u0111\u00f2i h\u1ecfi th\u1ef1c h\u00e0nh \u0111\u1ec3 d\u1ec5 d\u00e0ng nh\u1eadp n\u00f3 h\u1ebft l\u1ea7n n\u00e0y \u0111\u1ebfn l\u1ea7n kh\u00e1c.<\/p>\n

      Do \u0111\u00f3, nh\u01b0 m\u1ed9t \u0111i\u1ec3m h\u00e0nh \u0111\u1ed9ng cho b\u00e0i vi\u1ebft n\u00e0y, h\u00e3y l\u00e0m theo 10 tr\u00ecnh k\u00edch ho\u1ea1t tr\u1ea1ng th\u00e1i lu\u1ed3ng cho m\u1ed9t trong c\u00e1c ho\u1ea1t \u0111\u1ed9ng trong ng\u00e0y l\u00e0m vi\u1ec7c ti\u1ebfp theo c\u1ee7a b\u1ea1n.<\/p>\n","protected":false},"excerpt":{"rendered":"

      1- K\u1ef9 n\u0103ng qu\u1ea3n l\u00fd c\u1ea3m x\u00fac l\u00e0 g\u00ec? K\u1ef9 n\u0103ng qu\u1ea3n l\u00fd c\u1ea3m x\u00fac l\u00e0 kh\u1ea3 n\u0103ng ki\u1ec3m so\u00e1t c\u1ea3m x\u00fac c\u1ee7a con ng\u01b0\u1eddi, gi\u00fap h\u1ecd l\u00e0m ch\u1ee7 nh\u1eefng c\u1ea3m x\u00fac c\u00e1 nh\u00e2n trong m\u1ecdi t\u00ecnh hu\u1ed1ng giao ti\u1ebfp. Cho d\u00f9 trong ho\u00e0n c\u1ea3nh t\u1ec7 h\u1ea1i th\u1ebf n\u00e0o \u0111i n\u1eefa h\u1ecd v\u1eabn c\u00f3 th\u1ec3 […]<\/p>\n","protected":false},"author":1,"featured_media":0,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[206],"tags":[],"_links":{"self":[{"href":"https:\/\/masterskills.org\/blog\/wp-json\/wp\/v2\/posts\/4651"}],"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=4651"}],"version-history":[{"count":0,"href":"https:\/\/masterskills.org\/blog\/wp-json\/wp\/v2\/posts\/4651\/revisions"}],"wp:attachment":[{"href":"https:\/\/masterskills.org\/blog\/wp-json\/wp\/v2\/media?parent=4651"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/masterskills.org\/blog\/wp-json\/wp\/v2\/categories?post=4651"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/masterskills.org\/blog\/wp-json\/wp\/v2\/tags?post=4651"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}