{"id":50924,"date":"2023-12-19T12:12:43","date_gmt":"2023-12-19T05:12:43","guid":{"rendered":"https:\/\/masterskills.org\/blog\/9-thoi-quen-giup-ban-bat-dau-ngay-moi-voi-nang-luong-tich-cuc.html"},"modified":"2023-12-19T12:12:43","modified_gmt":"2023-12-19T05:12:43","slug":"9-thoi-quen-giup-ban-bat-dau-ngay-moi-voi-nang-luong-tich-cuc","status":"publish","type":"post","link":"https:\/\/masterskills.org\/blog\/9-thoi-quen-giup-ban-bat-dau-ngay-moi-voi-nang-luong-tich-cuc.html","title":{"rendered":"9 th\u00f3i quen gi\u00fap b\u1ea1n b\u1eaft \u0111\u1ea7u ng\u00e0y m\u1edbi v\u1edbi n\u0103ng l\u01b0\u1ee3ng t\u00edch c\u1ef1c"},"content":{"rendered":"
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N\u0103ng l\u01b0\u1ee3ng v\u00e0 hi\u1ec7u su\u1ea5t l\u00e0m vi\u1ec7c c\u1ea3 m\u1ed9t ng\u00e0y d\u00e0i c\u00f3 th\u1ec3 \u0111\u01b0\u1ee3c quy\u1ebft \u0111\u1ecbnh b\u1edfi nh\u1eefng th\u00f3i quen c\u1ee7a b\u1ea1n v\u00e0o m\u1ed7i bu\u1ed5i s\u00e1ng. N\u1ebfu b\u1ea1n b\u1eaft \u0111\u1ea7u ng\u00e0y m\u1edbi b\u1eb1ng nh\u1eefng ho\u1ea1t \u0111\u1ed9ng t\u00edch c\u1ef1c, kh\u1ea3 n\u0103ng cao m\u1ed9t ng\u00e0y c\u1ee7a b\u1ea1n s\u1ebd di\u1ec5n ra m\u1ed9t c\u00e1ch tr\u1ecdn v\u1eb9n v\u00e0 nh\u01b0 \u00fd. Sau \u0111\u00e2y l\u00e0 9 b\u00ed quy\u1ebft h\u1eefu \u00edch m\u00e0 b\u1ea1n c\u00f3 th\u1ec3 tham kh\u1ea3o \u0111\u1ec3 m\u1ed7i ng\u00e0y \u0111\u1ec1u lu\u00f4n n\u0103ng su\u1ea5t v\u00e0 t\u00edch c\u1ef1c.<\/span><\/p>\n

1. Th\u1ee9c d\u1eady s\u1edbm<\/b><\/h2>\n

Th\u00e0nh ng\u1eef Anh c\u00f3 c\u00e2u: \u201cCh\u00fa chim d\u1eady s\u1edbm d\u1ec5 b\u1eaft \u0111\u01b0\u1ee3c s\u00e2u\u201d. C\u00e2u n\u00f3i \u1ea5y ng\u1ee5 \u00fd r\u1eb1ng, ng\u01b0\u1eddi th\u01b0\u1eddng d\u1eady s\u1edbm v\u00e0 ch\u0103m ch\u1ec9 l\u00e0m vi\u1ec7c s\u1ebd c\u00f3 nhi\u1ec1u c\u01a1 h\u1ed9i ch\u1ea1m \u0111\u1ebfn th\u00e0nh c\u00f4ng v\u00e0 ti\u1ebfn xa h\u01a1n trong cu\u1ed9c s\u1ed1ng.<\/span><\/p>\n

\"c\u00f4<\/p>\n

\u1ea2nh: Unsplash\/Anna Keibalo<\/p>\n<\/div>\n

C\u00f3 th\u1ec3 n\u00f3i vi\u1ec7c th\u1ee9c d\u1eady s\u1edbm l\u00e0 ch\u00eca kh\u00f3a quan tr\u1ecdng gi\u00fap b\u1ea1n c\u00f3 m\u1ed9t ng\u00e0y m\u1edbi th\u1eadt<\/span> n\u0103ng su\u1ea5t.<\/span> Kh\u00f4ng gian y\u00ean t\u0129nh bu\u1ed5i s\u1edbm mai c\u00f3 th\u1ec3 gi\u00fap b\u1ea1n t\u1ec9nh t\u00e1o v\u00e0 t\u1eadp trung n\u0103ng l\u01b0\u1ee3ng cho c\u00e1c k\u1ebf ho\u1ea1ch, c\u00f4ng vi\u1ec7c m\u00e0 kh\u00f4ng b\u1ecb ph\u00e2n t\u00e2m b\u1edfi nh\u1eefng t\u1ea1p \u00e2m xung quanh. Kh\u00f4ng nh\u1eefng th\u1ebf, th\u00f3i quen d\u1eady s\u1edbm \u0111\u00f3n \u00e1nh b\u00ecnh minh, l\u1eafng nghe chim h\u00f3t \u0111\u1ea7u ng\u00e0y, t\u1eadn h\u01b0\u1edfng b\u1ea7u kh\u00f4ng kh\u00ed trong l\u00e0nh c\u00f9ng m\u00f9i h\u01b0\u01a1ng c\u1ecf c\u00e2y c\u00f2n gi\u00fap t\u00e2m tr\u00ed b\u1ea1n lu\u00f4n trong tr\u1ea1ng th\u00e1i c\u00e2n b\u1eb1ng, an t\u0129nh v\u00e0 kh\u1ecfe m\u1ea1nh. M\u1eb7t kh\u00e1c, khi duy tr\u00ec \u0111\u1ec1u \u0111\u1eb7n th\u00f3i quen d\u1eady s\u1edbm, qu\u00e1 tr\u00ecnh trao \u0111\u1ed5i ch\u1ea5t s\u1ebd \u0111\u01b0\u1ee3c di\u1ec5n ra m\u1ed9t c\u00e1ch nh\u1ecbp nh\u00e0ng, c\u00f3 tr\u1eadt t\u1ef1, t\u1eeb \u0111\u00f3 g\u00f3p ph\u1ea7n t\u0103ng c\u01b0\u1eddng mi\u1ec5n d\u1ecbch v\u00e0 h\u1ec7 ti\u00eau h\u00f3a c\u0169ng tr\u1edf n\u00ean kh\u1ecfe m\u1ea1nh h\u01a1n.<\/span><\/p>\n

Tuy nhi\u00ean, b\u1ea1n kh\u00f4ng n\u00ean \u00e9p bu\u1ed9c b\u1ea3n th\u00e2n ph\u1ea3i th\u1ee9c d\u1eady l\u00fac 4 gi\u1edd s\u00e1ng n\u1ebfu \u0111i\u1ec1u \u0111\u00f3 ch\u01b0a th\u1eadt s\u1ef1 ph\u00f9 h\u1ee3p v\u1edbi nh\u1ecbp sinh h\u1ecdc c\u1ee7a b\u1ea3n th\u00e2n. H\u00e3y c\u1ed1 g\u1eafng s\u1eafp x\u1ebfp cho m\u00ecnh m\u1ed9t l\u1ecbch tr\u00ecnh ng\u1ee7 ph\u00f9 h\u1ee3p v\u00e0 duy tr\u00ec \u0111\u1ec1u \u0111\u1eb7n. B\u1ea1n c\u00f3 th\u1ec3 b\u1eaft \u0111\u1ea7u b\u1eb1ng vi\u1ec7c \u0111i ng\u1ee7 v\u00e0 th\u1ee9c d\u1eady s\u1edbm h\u01a1n t\u1eeb 30-60 ph\u00fat m\u1ed7i ng\u00e0y.<\/span><\/p>\n

2. Th\u01b0\u1edfng th\u1ee9c b\u1eefa s\u00e1ng l\u00e0nh m\u1ea1nh<\/b><\/h2>\n

B\u1eefa s\u00e1ng \u0111\u00f3ng vai tr\u00f2 v\u00f4 c\u00f9ng quan tr\u1ecdng \u0111\u1ed1i v\u1edbi s\u1ee9c kh\u1ecfe, cung c\u1ea5p d\u01b0\u1ee1ng ch\u1ea5t cho n\u00e3o b\u1ed9, t\u0103ng c\u01b0\u1eddng tr\u00ed nh\u1edb v\u00e0 kh\u1ea3 n\u0103ng t\u1eadp trung, \u0111\u1ed3ng th\u1eddi gi\u00fap ch\u00fang ta duy tr\u00ec n\u0103ng l\u01b0\u1ee3ng cho c\u1ea3 ng\u00e0y d\u00e0i. V\u00ec v\u1eady, b\u1ea1n kh\u00f4ng n\u00ean b\u1ecf b\u1eefa ho\u1eb7c \u0103n u\u1ed1ng qua loa, m\u1ed9t b\u1eefa s\u00e1ng l\u00fd t\u01b0\u1edfng c\u1ea7n \u0111\u1ea3m b\u1ea3o t\u00ednh c\u00e2n b\u1eb1ng dinh d\u01b0\u1ee1ng, c\u00f3 \u0111\u1ee7 protein; ch\u1ea5t x\u01a1 v\u00e0 tinh b\u1ed9t.<\/span><\/p>\n

Kh\u00f4ng nh\u1ea5t thi\u1ebft ph\u1ea3i l\u00e0 nh\u1eefng b\u1eefa \u0103n b\u1eaft m\u1eaft; th\u1ecbnh so\u1ea1n, n\u1ebfu kh\u00f4ng c\u00f3 nhi\u1ec1u th\u1eddi gian, b\u1ea1n c\u00f3 th\u1ec3 chu\u1ea9n b\u1ecb cho m\u00ecnh nh\u1eefng m\u00f3n \u0103n \u0111\u01a1n gi\u1ea3n nh\u01b0ng \u0111\u1ea3m b\u1ea3o d\u01b0\u1ee1ng ch\u1ea5t, nh\u01b0: m\u1ed9t b\u00e1t y\u1ebfn m\u1ea1ch k\u00e8m s\u1eefa chua v\u00e0 tr\u00e1i c\u00e2y, ng\u0169 c\u1ed1c, salad, b\u00e1nh m\u00ec \u0111en v\u00e0 tr\u1ee9ng, s\u00fap rau c\u1ee7 ho\u1eb7c m\u1ed9t ly sinh t\u1ed1\u2026<\/span><\/p>\n

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3. \u0110\u1eb7t m\u1ee5c ti\u00eau m\u1ed7i ng\u00e0y<\/b><\/h2>\n

\u0110\u1eb7t m\u1ee5c ti\u00eau h\u00e0ng ng\u00e0y c\u0169ng l\u00e0 th\u00f3i quen quan tr\u1ecdng quy\u1ebft \u0111\u1ecbnh n\u0103ng su\u1ea5t<\/span>l\u00e0m vi\u1ec7c c\u1ee7a b\u1ea1n. N\u1ebfu b\u1eaft \u0111\u1ea7u m\u1ed9t ng\u00e0y m\u1edbi m\u00e0 kh\u00f4ng c\u00f3 k\u1ebf ho\u1ea1ch r\u00f5 r\u00e0ng, b\u1ea1n s\u1ebd d\u1ec5 b\u1ecb qu\u00e1 t\u1ea3i v\u00e0 l\u1ea1c l\u1ed1i trong s\u1ef1 b\u1eadn r\u1ed9n khi c\u00f3 qu\u00e1 nhi\u1ec1u \u0111\u1ea7u vi\u1ec7c c\u1ea7n \u0111\u01b0\u1ee3c gi\u1ea3i quy\u1ebft.<\/span><\/p>\n

V\u00ec v\u1eady, b\u1ea1n n\u00ean d\u00e0nh ra ch\u00fat th\u1eddi gian \u0111\u1ec3 l\u00ean k\u1ebf ho\u1ea1ch cho nh\u1eefng vi\u1ec7c c\u1ea7n l\u00e0m trong ng\u00e0y, b\u1ea1n c\u00f3 th\u1ec3 chia nh\u1ecf v\u00e0 \u01b0u ti\u00ean nh\u1eefng c\u00f4ng vi\u1ec7c quan tr\u1ecdng, \u0111\u1ed3ng th\u1eddi \u0111\u1eb7t ra m\u1ee5c ti\u00eau r\u00f5 r\u00e0ng r\u1eb1ng b\u1ea1n s\u1ebd ho\u00e0n th\u00e0nh bao nhi\u00eau \u0111\u1ea7u vi\u1ec7c trong m\u1ed9t ng\u00e0y v\u00e0 m\u1ea5t bao l\u00e2u \u0111\u1ec3 th\u1ef1c hi\u1ec7n ch\u00fang.<\/span><\/p>\n

\"c\u00f4<\/p>\n

\u1ea2nh: Unsplash\/Ivan Samkov<\/p>\n<\/div>\n

Th\u00f3i quen \u0111\u1eb7t m\u1ee5c ti\u00eau, l\u1ecbch tr\u00ecnh r\u00f5 r\u00e0ng s\u1ebd gi\u00fap b\u1ea1n c\u00f3 th\u1ec3 t\u1eadp trung cao \u0111\u1ed9, theo d\u00f5i c\u00f4ng vi\u1ec7c m\u1ed9t c\u00e1ch s\u00e1t sao v\u00e0 t\u1eadn d\u1ee5ng hi\u1ec7u qu\u1ea3 qu\u1ef9 th\u1eddi gian trong ng\u00e0y c\u1ee7a m\u00ecnh. B\u00ean c\u1ea1nh \u0111\u00f3, th\u00f3i quen n\u00e0y c\u0169ng gi\u00fap b\u1ea1n c\u1ea3m th\u1ea5y h\u1ea1nh ph\u00fac v\u00e0 s\u1ed1ng tr\u1ecdn v\u1eb9n h\u01a1n khi nh\u00ecn th\u1ea5y nh\u1eefng \u0111\u1ea7u vi\u1ec7c trong ng\u00e0y \u0111\u01b0\u1ee3c ho\u00e0n th\u00e0nh m\u1ed9t c\u00e1ch hi\u1ec7u qu\u1ea3.\u00a0\u00a0<\/span><\/p>\n

4. T\u1eadp th\u1ec3 d\u1ee5c<\/b><\/h2>\n

Ngo\u00e0i gi\u00fap duy tr\u00ec v\u00f3c d\u00e1ng kh\u1ecfe m\u1ea1nh, v\u1eadn \u0111\u1ed9ng th\u1ec3 ch\u1ea5t th\u01b0\u1eddng xuy\u00ean v\u00e0o m\u1ed7i bu\u1ed5i s\u00e1ng c\u00f2n l\u00e0 c\u00e1ch gi\u00fap b\u1ea1n kh\u1edfi \u0111\u1ea7u m\u1ed9t ng\u00e0y m\u1edbi tr\u00e0n \u0111\u1ea7y s\u1ee9c s\u1ed1ng c\u00f9ng tinh th\u1ea7n t\u00edch c\u1ef1c. Kh\u00f4ng nh\u1eefng th\u1ebf, kh\u1ea3 n\u0103ng ghi nh\u1edb v\u00e0 m\u1ee9c \u0111\u1ed9 t\u1eadp trung c\u1ee7a b\u1ea1n c\u0169ng s\u1ebd \u0111\u01b0\u1ee3c c\u1ea3i thi\u1ec7n \u0111\u00e1ng k\u1ec3 n\u1ebfu duy tr\u00ec \u0111\u1ec1u \u0111\u1eb7n th\u00f3i quen l\u00e0nh m\u1ea1nh n\u00e0y.<\/span><\/p>\n

\"yoga<\/p>\n

\u1ea2nh: Unsplash\/Katherine Hanlon<\/p>\n<\/div>\n

Theo nghi\u00ean c\u1ee9u c\u1ee7a \u0110\u1ea1i h\u1ecdc Otago (New Zealand) \u0111\u01b0\u1ee3c c\u00f4ng b\u1ed1 v\u00e0o th\u00e1ng 1\/ tr\u00ean <\/span>T\u1ea1p ch\u00ed Sinh l\u00fd h\u1ecdc M\u1ef9<\/span><\/i>, vi\u1ec7c v\u1eadn \u0111\u1ed9ng th\u1ec3 ch\u1ea5t th\u01b0\u1eddng xuy\u00ean c\u00f3 kh\u1ea3 n\u0103ng k\u00edch th\u00edch n\u00e3o b\u1ed9 s\u1ea3n sinh<\/span>protein BDNF, \u0111\u00e2y l\u00e0 m\u1ed9t ho\u1ea1t ch\u1ea5t dinh d\u01b0\u1ee1ng v\u00f4 c\u00f9ng c\u1ea7n thi\u1ebft cho tr\u00ed nh\u1edb v\u00e0 h\u1ed7 tr\u1ee3 t\u00ednh linh ho\u1ea1t c\u1ee7a n\u00e3o b\u1ed9. K\u1ebft qu\u1ea3 nghi\u00ean c\u1ee9u cho th\u1ea5y, v\u1edbi kho\u1ea3ng 6 ph\u00fat ho\u1ea1t \u0111\u1ed9ng th\u1ec3 ch\u1ea5t c\u01b0\u1eddng \u0111\u1ed9 cao, con ng\u01b0\u1eddi c\u00f3 th\u1ec3 tr\u00ec ho\u00e3n s\u1ef1 kh\u1edfi ph\u00e1t c\u1ee7a b\u1ec7nh Alzheimer c\u00f9ng nhi\u1ec1u ch\u1ee9ng suy gi\u1ea3m tr\u00ed nh\u1edb kh\u00e1c.<\/span><\/p>\n

C\u00f3 th\u1ec3 th\u1ea5y r\u1eb1ng, v\u1eadn \u0111\u1ed9ng th\u1ec3 ch\u1ea5t l\u00e0 y\u1ebfu t\u1ed1 quan tr\u1ecdng m\u00e0 b\u1ea1n kh\u00f4ng n\u00ean b\u1ecf qua n\u1ebfu mu\u1ed1n c\u1ea3i thi\u1ec7n n\u0103ng su\u1ea5t<\/span>l\u00e0m vi\u1ec7c. V\u00ec v\u1eady, h\u00e3y th\u1eed t\u00ecm cho m\u00ecnh m\u1ed9t ho\u1ea1t \u0111\u1ed9ng th\u1ec3 thao ph\u00f9 h\u1ee3p v\u00e0 bi\u1ebfn n\u00f3 th\u00e0nh th\u00f3i quen kh\u00f4ng th\u1ec3 thi\u1ebfu v\u00e0o m\u1ed7i bu\u1ed5i s\u00e1ng c\u1ee7a b\u1ea1n nh\u00e9.<\/span><\/p>\n

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Xem th\u00eam<\/strong><\/em><\/p>\n

\u2022\u00a0Hi\u1ec3u r\u00f5 v\u1ec1 s\u1ef1 c\u00f4 \u0111\u01a1n v\u00e0 12 c\u00e1ch gi\u00fap b\u1ea1n vui s\u1ed1ng d\u00f9 \u0111ang l\u1ebb b\u00f3ng<\/p>\n

\u2022\u00a08 s\u1ef1 th\u1eadt cu\u1ed9c s\u1ed1ng m\u00e0 t\u00e2m h\u1ed3n mu\u1ed1n nh\u1eafc nh\u1edf b\u1ea1n\u00a0<\/p>\n

\u2022\u00a07 c\u00e1ch s\u1ed1ng vui v\u1ebb cho c\u00f4 g\u00e1i hi\u1ec7n \u0111\u1ea1i<\/p>\n

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5. Th\u1ef1c h\u00e0nh ch\u00e1nh ni\u1ec7m<\/b><\/h2>\n

Gu\u1ed3ng quay gi\u1eefa c\u00f4ng vi\u1ec7c v\u00e0 cu\u1ed9c s\u1ed1ng \u0111\u00f4i l\u00fac khi\u1ebfn con ng\u01b0\u1eddi qu\u00ean m\u1ea5t th\u1eddi gian d\u00e0nh cho ch\u00ednh m\u00ecnh. V\u00ec m\u1ea3i m\u00ea theo \u0111u\u1ed5i c\u00f4ng danh s\u1ef1 nghi\u1ec7p, ch\u00fang ta d\u01b0\u1eddng nh\u01b0 \u0111\u00e3 kh\u00f4ng c\u00f2n th\u1eddi gian \u0111\u1ec3 ng\u1eafm nh\u00ecn b\u1ea7u tr\u1eddi xanh hay th\u01b0\u1edfng th\u1ee9c t\u00e1ch tr\u00e0 th\u01a1m trong ch\u1eadm r\u00e3i. Ch\u00ednh v\u00ec th\u1ebf, th\u1ef1c h\u00e0nh ch\u00e1nh ni\u1ec7m l\u00e0 m\u1ed9t b\u00ed quy\u1ebft h\u1eefu hi\u1ec7u c\u00f3 th\u1ec3 gi\u00fap b\u1ea1n t\u00ecm l\u1ea1i s\u1ef1 c\u00e2n b\u1eb1ng v\u00e0 \u00fd ngh\u0129a \u0111\u00edch th\u1ef1c c\u1ee7a cu\u1ed9c s\u1ed1ng.<\/span><\/p>\n

B\u1ea1n c\u00f3 th\u1ec3 mang tinh th\u1ea7n ch\u00e1nh ni\u1ec7m v\u00e0o l\u1ed1i s\u1ed1ng h\u1eb1ng ng\u00e0y b\u1eb1ng vi\u1ec7c ng\u1ed3i thi\u1ec1n, vi\u1ebft nh\u1eadt k\u00fd hay ch\u1ec9 \u0111\u01a1n gi\u1ea3n l\u00e0 ng\u1ed3i y\u00ean v\u00e0 t\u1eadn h\u01b0\u1edfng b\u1ea7u kh\u00f4ng kh\u00ed t\u0129nh l\u1eb7ng m\u1ed7i bu\u1ed5i s\u00e1ng. B\u00ean c\u1ea1nh \u0111\u00f3, c\u00e1c b\u1ed9 m\u00f4n ngh\u1ec7 thu\u1eadt nh\u01b0: c\u1eafm hoa ikebana, th\u00eau tay, \u0111an len, v\u1ebd hay luy\u1ec7n vi\u1ebft Calligraphy c\u0169ng l\u00e0 c\u00e1ch gi\u00fap b\u1ea1n th\u1ef1c h\u00e0nh ch\u00e1nh ni\u1ec7m \u0111\u1ed3ng th\u1eddi r\u00e8n luy\u1ec7n cho b\u1ea3n th\u00e2n s\u1ef1 ki\u00ean nh\u1eabn.<\/span><\/p>\n

\"n\u0103ng<\/p>\n

\u1ea2nh: Pexels\/Alax Matias<\/p>\n<\/div>\n

Th\u1ef1c h\u00e0nh ch\u00e1nh ni\u1ec7m m\u1ed7i bu\u1ed5i s\u00e1ng c\u0169ng s\u1ebd mang l\u1ea1i cho b\u1ea1n c\u1ea3m gi\u00e1c b\u00ecnh an, nh\u1eb9 nh\u00f5m, m\u1ed9t tr\u00ed tu\u1ec7 minh m\u1eabn v\u00e0 c\u00f3 th\u1ec3 lan t\u1ecfa ngu\u1ed3n n\u0103ng l\u01b0\u1ee3ng t\u00edch c\u1ef1c \u0111\u1ebfn m\u1ecdi ng\u01b0\u1eddi xung quanh. Khi ch\u1eadm r\u00e3i quan s\u00e1t m\u1ecdi th\u1ee9, b\u1ea1n s\u1ebd duy tr\u00ec \u0111\u01b0\u1ee3c s\u1ef1 b\u00ecnh t\u0129nh v\u00e0 kh\u00f4ng d\u1ec5 b\u1ecb t\u00e1c \u0111\u1ed9ng tr\u01b0\u1edbc nh\u1eefng \u0111i\u1ec1u kh\u00f4ng nh\u01b0 \u00fd mu\u1ed1n.<\/span><\/p>\n

6. H\u1ea1n ch\u1ebf s\u1eed d\u1ee5ng c\u00f4ng ngh\u1ec7<\/b><\/h2>\n

Y\u1ebfu t\u1ed1 g\u00e2y nhi\u1ec5u t\u1eeb nh\u1eefng tin t\u1ee9c ti\u00eau c\u1ef1c v\u00e0 h\u00e0ng t\u00e1 email c\u00f4ng vi\u1ec7c d\u1ec5 khi\u1ebfn b\u1ea1n b\u1ecb cu\u1ed1n v\u00e0o nh\u1eefng m\u1ed1i b\u1eadn t\u00e2m v\u00e0 kh\u00f3 duy tr\u00ec ngu\u1ed3n n\u0103ng l\u01b0\u1ee3ng t\u00edch c\u1ef1c. V\u00ec v\u1eady, b\u1ea1n kh\u00f4ng n\u00ean s\u1eed d\u1ee5ng \u0111i\u1ec7n tho\u1ea1i ngay khi th\u1ee9c d\u1eady. B\u1ea1n c\u00f3 th\u1ec3 \u00e1p d\u1ee5ng ph\u01b0\u01a1ng ph\u00e1p \u201cdigital detox\u201d, d\u00e0nh ra m\u1ed9t kho\u1ea3ng th\u1eddi nh\u1ea5t \u0111\u1ecbnh trong ng\u00e0y, c\u00f3 th\u1ec3 v\u00e0o bu\u1ed5i s\u00e1ng, \u0111\u1ec3 cho ph\u00e9p b\u1ea3n th\u00e2n \u0111\u01b0\u1ee3c thanh l\u1ecdc v\u00e0 t\u1ea1m ng\u01b0ng s\u1eed d\u1ee5ng c\u00e1c thi\u1ebft b\u1ecb c\u00f4ng ngh\u1ec7. H\u00e3y s\u1eed d\u1ee5ng \u0111i\u1ec7n tho\u1ea1i sau khi \u0111\u00e3 th\u1ee9c d\u1eady kho\u1ea3ng 2-3 ti\u1ebfng ho\u1eb7c nh\u1eefng l\u00fac th\u1eadt s\u1ef1 c\u1ea7n thi\u1ebft. N\u1ebfu r\u00e8n luy\u1ec7n \u0111\u01b0\u1ee3c th\u00f3i quen n\u00e0y, b\u1ea1n s\u1ebd kh\u00f4ng c\u00f2n b\u1ecb sao nh\u00e3ng b\u1edfi vi\u1ec7c l\u01b0\u1edbt \u0111i\u1ec7n tho\u1ea1i, c\u00f3 nhi\u1ec1u th\u1eddi gian h\u01a1n cho nh\u1eefng m\u1ee5c ti\u00eau c\u00e1 nh\u00e2n v\u00e0 n\u0103ng su\u1ea5t l\u00e0m vi\u1ec7c c\u0169ng d\u1ea7n \u0111\u01b0\u1ee3c c\u1ea3i thi\u1ec7n \u0111\u00e1ng k\u1ec3.<\/span><\/p>\n

7. \u01afu ti\u00ean nh\u1eefng nhi\u1ec7m v\u1ee5 kh\u00f3<\/b><\/h2>\n

Ch\u00fang ta th\u01b0\u1eddng c\u00f3 t\u00e2m l\u00fd tr\u00ec ho\u00e3n, n\u00e9 tr\u00e1nh nh\u1eefng nhi\u1ec7m v\u1ee5 kh\u00f3 c\u1ea7n nhi\u1ec1u th\u1eddi gian x\u1eed l\u00fd, t\u1eeb \u0111\u00f3 kh\u1ed1i l\u01b0\u1ee3ng c\u00f4ng vi\u1ec7c c\u00e0ng ng\u00e0y c\u00e0ng tr\u1edf n\u00ean nhi\u1ec1u h\u01a1n, d\u1eabn \u0111\u1ebfn n\u0103ng su\u1ea5t l\u00e0m vi\u1ec7c gi\u1ea3m \u0111\u00e1ng k\u1ec3.\u00a0<\/span><\/p>\n

V\u00ec th\u1ebf, bu\u1ed5i s\u00e1ng l\u00e0 kho\u1ea3ng th\u1eddi gian h\u1ee3p l\u00fd \u0111\u1ec3 b\u1ea1n t\u1eadp trung cao \u0111\u1ed9 cho nh\u1eefng nhi\u1ec7m v\u1ee5 kh\u00f3 kh\u0103n. B\u1ea1n s\u1ebd c\u1ea3m th\u1ea5y v\u00f4 c\u00f9ng s\u1ea3ng kho\u00e1i khi \u0111\u00e3 ho\u00e0n th\u00e0nh nh\u1eefng \u0111\u1ea7u vi\u1ec7c n\u00e0y v\u00e0 kho\u1ea3ng th\u1eddi gian c\u00f2n l\u1ea1i trong ng\u00e0y c\u0169ng s\u1ebd tr\u00f4i qua m\u1ed9t c\u00e1ch nh\u1eb9 nh\u00e0ng h\u01a1n.<\/span><\/p>\n

\"c\u00f4<\/p>\n

\u1ea2nh: Pexels\/Pavel Danilyuk<\/p>\n<\/div>\n

8. H\u1ecdc m\u1ed9t \u0111i\u1ec1u m\u1edbi<\/b><\/h2>\n

H\u00e0nh tr\u00ecnh theo \u0111u\u1ed5i tri th\u1ee9c l\u00e0 h\u00e0nh tr\u00ecnh c\u1ea3 \u0111\u1eddi v\u00e0 vi\u1ec7c h\u1ecdc ch\u01b0a bao gi\u1edd d\u1eebng l\u1ea1i khi b\u1ea1n r\u1eddi xa chi\u1ebfc gh\u1ebf nh\u00e0 tr\u01b0\u1eddng.\u00a0<\/span><\/p>\n

B\u1ea1n c\u00f3 th\u1ec3 \u0111\u00f3n ch\u00e0o ng\u00e0y m\u1edbi b\u1eb1ng vi\u1ec7c h\u1ecdc th\u00eam m\u1ed9t ki\u1ebfn th\u1ee9c th\u00fa v\u1ecb. \u0110\u00f3 c\u00f3 th\u1ec3 l\u00e0 \u0111\u1ecdc s\u00e1ch, nghe podcast, luy\u1ec7n ngo\u1ea1i ng\u1eef qua c\u00e1c b\u00e0i TED Talk\u2026 Khi bi\u1ebfn vi\u1ec7c h\u1ecdc tr\u1edf th\u00e0nh th\u00f3i quen kh\u00f4ng th\u1ec3 thi\u1ebfu m\u1ed7i bu\u1ed5i s\u00e1ng, \u0111i\u1ec1u n\u00e0y s\u1ebd gi\u00fap b\u1ea1n kh\u00f4ng ng\u1eebng n\u00e2ng c\u1ea5p b\u1ea3n th\u00e2n, m\u1edf r\u1ed9ng t\u1ea7m nh\u00ecn v\u00e0 kh\u01a1i d\u1eady nh\u1eefng \u00fd t\u01b0\u1edfng s\u00e1ng t\u1ea1o m\u1edbi. Th\u1eadt th\u00fa v\u1ecb khi nh\u1eadn ra r\u1eb1ng th\u1ebf gi\u1edbi r\u1ed9ng l\u1edbn ngo\u00e0i kia v\u1eabn c\u00f2n r\u1ea5t nhi\u1ec1u \u0111i\u1ec1u m\u1edbi l\u1ea1 \u0111ang ch\u1edd b\u1ea1n kh\u00e1m ph\u00e1.<\/span><\/p>\n

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9. Tr\u00e1nh l\u00e0m nhi\u1ec1u vi\u1ec7c c\u00f9ng l\u00fac<\/b><\/h2>\n

Nhi\u1ec1u ng\u01b0\u1eddi cho r\u1eb1ng \u0111a nhi\u1ec7m l\u00e0 kh\u1ea3 n\u0103ng thi\u1ebft y\u1ebfu, nh\u01b0ng \u0111i\u1ec1u n\u00e0y ch\u01b0a h\u1eb3n \u0111\u00fang. Nh\u1eefng ng\u01b0\u1eddi \u0111a nhi\u1ec7m ngh\u0129 r\u1eb1ng h\u1ecd \u0111ang l\u00e0m \u0111\u01b0\u1ee3c nhi\u1ec1u vi\u1ec7c h\u01a1n, nh\u01b0ng th\u1eadt ra h\u1ecd \u0111ang khi\u1ebfn n\u0103ng su\u1ea5t c\u1ee7a m\u00ecnh gi\u1ea3m \u0111i. Vi\u1ec7c \u00f4m \u0111\u1ed3m v\u00e0 gi\u1ea3i quy\u1ebft nhi\u1ec1u vi\u1ec7c c\u00f9ng m\u1ed9t l\u00fac s\u1ebd khi\u1ebfn b\u1ea1n kh\u00f3 t\u1eadp trung, d\u1ec5 sai s\u00f3t, t\u1eeb \u0111\u00f3 d\u1eabn \u0111\u1ebfn hi\u1ec7u qu\u1ea3 l\u00e0m vi\u1ec7c k\u00e9m. B\u00ean c\u1ea1nh \u0111\u00f3, vi\u1ec7c gi\u1ea3i quy\u1ebft nhi\u1ec1u \u0111\u1ea7u vi\u1ec7c c\u00f9ng m\u1ed9t l\u00fac m\u00e0 kh\u00f4ng th\u1eadt s\u1ef1 \u0111\u1ea7u t\u01b0 c\u00f4ng s\u1ee9c cho m\u1ed9t c\u00f4ng vi\u1ec7c c\u1ee5 th\u1ec3 n\u00e0o c\u00f3 th\u1ec3 \u1ea3nh h\u01b0\u1edfng x\u1ea5u \u0111\u1ebfn kh\u1ea3 n\u0103ng ho\u1ea1t \u0111\u1ed9ng c\u1ee7a n\u00e3o b\u1ed9.\u00a0<\/span><\/p>\n

\"c\u00f4<\/p>\n

\u1ea2nh: Pexels\/Pavel Danilyuk<\/p>\n<\/div>\n

V\u00ec v\u1eady, ngo\u00e0i vi\u1ec7c l\u1eadp th\u1eddi gian bi\u1ec3u m\u1ed7i ng\u00e0y, b\u1ea1n n\u00ean l\u00ean danh s\u00e1ch nh\u1eefng c\u00f4ng vi\u1ec7c quan tr\u1ecdng c\u1ea7n \u0111\u01b0\u1ee3c \u01b0u ti\u00ean gi\u1ea3i quy\u1ebft tr\u01b0\u1edbc. Thay v\u00ec l\u00e0m nhi\u1ec1u vi\u1ec7c c\u00f9ng l\u00fac, h\u00e3y t\u1eadp trung x\u1eed l\u00fd m\u1ed9t c\u00e1ch tr\u1ecdn v\u1eb9n t\u1eebng c\u00f4ng vi\u1ec7c m\u1ed9t. B\u1ea1n s\u1ebd h\u1ea1n ch\u1ebf \u0111\u01b0\u1ee3c nh\u1eefng sai s\u00f3t v\u00e0 hi\u1ec7u qu\u1ea3 l\u00e0m vi\u1ec7c c\u0169ng \u0111\u01b0\u1ee3c t\u0103ng l\u00ean r\u1ea5t nhi\u1ec1u. Ch\u1ea5t l\u01b0\u1ee3ng quan tr\u1ecdng h\u01a1n s\u1ed1 l\u01b0\u1ee3ng. L\u00e0m vi\u1ec7c n\u0103ng su\u1ea5t kh\u00f4ng \u0111\u1ed3ng ngh\u0129a v\u1edbi b\u1eadn r\u1ed9n. N\u0103ng su\u1ea5t l\u00e0 khi b\u1ea1n bi\u1ebft t\u1eadn d\u1ee5ng t\u1ed1i \u0111a th\u1eddi gian trong ng\u00e0y v\u00e0 ho\u00e0n th\u00e0nh c\u00f4ng vi\u1ec7c m\u1ed9t c\u00e1ch hi\u1ec7u qu\u1ea3.<\/span><\/p>\n<\/div>\n","protected":false},"excerpt":{"rendered":"

\u0110\u00e3 bao gi\u1edd b\u1ea1n t\u1ef1 h\u1ecfi l\u00e0m th\u1ebf n\u00e0o m\u1ecdi ng\u01b0\u1eddi c\u00f3 th\u1ec3 ho\u00e0n th\u00e0nh nhi\u1ec1u vi\u1ec7c trong m\u1ed9t ng\u00e0y, trong khi b\u1ea1n l\u1ea1i ph\u1ea3i v\u1eadt v\u00e3 v\u1edbi nhi\u1ec1u nhi\u1ec7m v\u1ee5 kh\u00e1c nhau ch\u01b0a? C\u00e2u tr\u1ea3 l\u1eddi th\u1eadt ra kh\u00f4ng ph\u1ee9c t\u1ea1p nh\u01b0 b\u1ea1n ngh\u0129, t\u1ea5t c\u1ea3 \u0111\u1ec1u ph\u1ee5 thu\u1ed9c v\u00e0o c\u00e1ch b\u1ea1n kh\u1edfi \u0111\u1ea7u m\u1ed9t ng\u00e0y m\u1edbi.<\/p>\n","protected":false},"author":1,"featured_media":0,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[427],"tags":[],"_links":{"self":[{"href":"https:\/\/masterskills.org\/blog\/wp-json\/wp\/v2\/posts\/50924"}],"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=50924"}],"version-history":[{"count":0,"href":"https:\/\/masterskills.org\/blog\/wp-json\/wp\/v2\/posts\/50924\/revisions"}],"wp:attachment":[{"href":"https:\/\/masterskills.org\/blog\/wp-json\/wp\/v2\/media?parent=50924"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/masterskills.org\/blog\/wp-json\/wp\/v2\/categories?post=50924"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/masterskills.org\/blog\/wp-json\/wp\/v2\/tags?post=50924"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}