Vi\u1ec7c tu\u00e2n th\u1ee7 m\u1ed9t th\u00f3i quen m\u1edbi th\u01b0\u1eddng r\u1ea5t kh\u00f3 kh\u0103n. Israa Nasir, nh\u00e0 tr\u1ecb li\u1ec7u v\u00e0 l\u00e0 t\u00e1c gi\u1ea3 c\u1ee7a cu\u1ed1n \u201cToxic Productivity\u201d t\u1eebng n\u00f3i: Nhi\u1ec1u ng\u01b0\u1eddi g\u1eb7p kh\u00f3 kh\u0103n trong vi\u1ec7c t\u1ea1o \u0111\u1ed9ng l\u1ef1c v\u00ec h\u1ecd \u0111\u1eb7t ra nh\u1eefng m\u1ee5c ti\u00eau qu\u00e1 cao, ho\u1eb7c \u0111\u00f2i h\u1ecfi ph\u1ea3i thay \u0111\u1ed5i c\u1ea3 l\u1ed1i s\u1ed1ng m\u1ed9t c\u00e1ch tri\u1ec7t \u0111\u1ec3.<\/p>\n
Nh\u01b0ng, th\u1ef1c t\u1ebf l\u00e0 nh\u1eefng th\u00f3i quen nh\u1ecf c\u0169ng c\u00f3 th\u1ec3 mang l\u1ea1i m\u1ed9t s\u1ed1 ph\u1ea7n th\u01b0\u1edfng l\u1edbn.<\/p>\n
Nh\u1eefng th\u00f3i quen nh\u1ecf c\u00f3 th\u1ec3 t\u1ed3n t\u1ea1i trong m\u1ecdi kh\u00eda c\u1ea1nh c\u1ee7a cu\u1ed9c s\u1ed1ng. C\u00e1c m\u1ed1i quan h\u1ec7, s\u1ef1 ph\u00e1t tri\u1ec3n c\u00e1 nh\u00e2n, vi\u1ec7c t\u1eadp th\u1ec3 d\u1ee5c ho\u1eb7c trau d\u1ed3i s\u1ee9c kh\u1ecfe tinh th\u1ea7n. M\u1ed9t s\u1ed1 th\u00f3i quen nh\u1ecf nh\u01b0ng l\u1ea1i c\u00f3 xu h\u01b0\u1edbng mang l\u1ea1i ph\u1ea7n th\u01b0\u1edfng l\u1edbn, \u0111em l\u1ea1i cho ch\u00fang ta m\u1ed9t cu\u1ed9c s\u1ed1ng l\u00e0nh m\u1ea1nh, h\u1ea1nh ph\u00fac h\u01a1n. \u0110\u00f3 l\u00e0 g\u00ec?<\/p>\n
1. H\u00edt th\u1edf s\u00e2u tr\u01b0\u1edbc khi ph\u1ea3n \u1ee9ng ho\u1eb7c \u0111\u01b0a ra quy\u1ebft \u0111\u1ecbnh.
\nC\u00f3 nh\u1eefng th\u1eddi \u0111i\u1ec3m kh\u00f3 kh\u0103n trong cu\u1ed9c s\u1ed1ng, khi ch\u00fang ta c\u1ea3m th\u1ea5y kh\u00f3 ki\u1ec3m so\u00e1t \u0111\u01b0\u1ee3c c\u1ea3m x\u00fac c\u1ee7a minh. M\u1ed9t\u00a0th\u00f3i quen nh\u1ecf c\u00f3 th\u1ec3 gi\u00fap b\u1ea1n trong nh\u1eefng kho\u1ea3nh kh\u1eafc \u0111\u1ea7y \u00e1p l\u1ef1c, \u0111\u00f3 l\u00e0 h\u00edt th\u1edf s\u00e2u.<\/p>\n
H\u00edt th\u1edf th\u1eadt s\u00e2u tr\u01b0\u1edbc khi ph\u1ea3n \u1ee9ng s\u1ebd gi\u00fap \u0111i\u1ec1u h\u00f2a c\u1ea3m x\u00fac, gi\u1ea3m c\u0103ng th\u1eb3ng v\u00e0 \u0111i\u1ec1u h\u00f2a h\u1ec7 th\u1ea7n kinh.<\/p>\n
2. D\u1ecdn d\u1eb9p gi\u01b0\u1eddng v\u00e0o bu\u1ed5i s\u00e1ng.
\nEmma Mahony, nh\u00e0 tr\u1ecb li\u1ec7u l\u00e0m vi\u1ec7c v\u1edbi b\u1ec7nh nh\u00e2n \u1edf Pennsylvania, cho bi\u1ebft vi\u1ec7c d\u1ecdn gi\u01b0\u1eddng m\u1ed7i s\u00e1ng l\u00e0 m\u1ed9t th\u00f3i quen \u0111\u01a1n gi\u1ea3n ch\u1ec9 m\u1ea5t m\u1ed9t ho\u1eb7c hai ph\u00fat, nh\u01b0ng l\u1ea1i l\u00e0 m\u1ed9t trong nh\u1eefng th\u00f3i quen t\u1ed1t nh\u1ea5t n\u00ean h\u00ecnh th\u00e0nh. N\u00f3 b\u00e1o hi\u1ec7u m\u1ed9t ng\u00e0y \u0111\u00e3 b\u1eaft \u0111\u1ea7u, v\u00e0 b\u1ea1n chu\u1ea9n b\u1ecb \u0111\u1ec3 tr\u1edf v\u1ec1 v\u1edbi chi\u1ebfc gi\u01b0\u1eddng tho\u1ea3i m\u00e1i h\u01a1n v\u00e0o cu\u1ed1i ng\u00e0y h\u00f4m \u0111\u00f3.<\/p>\n
3. Vi\u1ebft ra m\u1ed9t \u0111i\u1ec1u m\u00e0 b\u1ea1n bi\u1ebft \u01a1n m\u1ed7i ng\u00e0y.
\nTrong khi nh\u1eefng m\u1ee5c ti\u00eau l\u1edbn nh\u01b0 ch\u00e1nh ni\u1ec7m h\u00e0ng ng\u00e0y hay c\u1ea7u nguy\u1ec7n c\u00f3 th\u1ec3 kh\u00f4ng ph\u1ea3i l\u00e0 \u0111i\u1ec1u b\u1ea1n t\u1eebng theo \u0111u\u1ed5i, th\u00ec vi\u1ec7c th\u1ef1c h\u00e0nh l\u00f2ng bi\u1ebft \u01a1n nhanh ch\u00f3ng c\u00f3 th\u1ec3 l\u00e0 ch\u00eca kh\u00f3a \u0111\u1ec3 c\u1ea3m th\u1ea5y vi\u00ean m\u00e3n v\u00e0 vui v\u1ebb h\u01a1n.<\/p>\n
Vi\u1ebft ra m\u1ed9t \u0111i\u1ec1u m\u00e0 b\u1ea1n bi\u1ebft \u01a1n v\u00e0o m\u1ed7i bu\u1ed5i s\u00e1ng khi th\u1ee9c d\u1eady ho\u1eb7c m\u1ed7i t\u1ed1i tr\u01b0\u1edbc khi \u0111i ng\u1ee7 v\u00e0 th\u1ebf l\u00e0 xong. Th\u00f3i quen nh\u1ecf n\u00e0y ch\u1ec9 m\u1ea5t m\u1ed9t ho\u1eb7c hai ph\u00fat m\u1ed7i ng\u00e0y.<\/p>\n
Th\u1ef1c h\u00e0nh l\u00f2ng bi\u1ebft \u01a1n th\u1ef1c ch\u1ea5t ch\u1ec9 l\u00e0 gi\u00fap r\u00e8n luy\u1ec7n n\u00e3o b\u1ed9 c\u1ee7a b\u1ea1n t\u1eadp trung v\u00e0o nh\u1eefng \u0111i\u1ec1u t\u00edch c\u1ef1c. N\u00f3 gi\u1ea3i ph\u00f3ng serotonin, mang l\u1ea1i cho ch\u00fang ta c\u1ea3m gi\u00e1c m\u00e3n nguy\u1ec7n v\u00e0 an to\u00e0n tuy\u1ec7t v\u1eddi.<\/p>\n
4. Th\u1ef1c hi\u1ec7n m\u1ed9t \u0111\u1ed9ng t\u00e1c gi\u00e3n c\u01a1 nhanh sau m\u1ed7i gi\u1edd.
\nVi\u1ec7c \u0111\u1eb7t m\u1ee5c ti\u00eau th\u1ef1c hi\u1ec7n \u0111\u1ed9ng t\u00e1c gi\u00e3n c\u01a1 nhanh m\u1ed7i gi\u1edd m\u1ed9t l\u1ea7n l\u00e0 c\u00e1ch tuy\u1ec7t v\u1eddi kh\u00f4ng ch\u1ec9 \u0111\u1ec3 th\u1ec3 hi\u1ec7n t\u00ecnh y\u00eau v\u1edbi c\u01a1 th\u1ec3, m\u00e0 c\u00f2n gi\u00fap t\u0103ng c\u01b0\u1eddng l\u01b0u th\u00f4ng m\u00e1u v\u00e0 ng\u0103n ng\u1eeba t\u00ecnh tr\u1ea1ng tr\u00ec tr\u1ec7 trong su\u1ed1t c\u1ea3 ng\u00e0y.<\/p>\n
\u0110\u00e2y l\u00e0 th\u00f3i quen nh\u1ecf c\u00f3 th\u1ec3 th\u1ef1c hi\u1ec7n nhanh ch\u00f3ng trong 10 gi\u00e2y, trong \u0111\u00f3 b\u1ea1n c\u00fai ng\u01b0\u1eddi v\u1ec1 ph\u00eda tr\u01b0\u1edbc \u0111\u1ec3 ch\u1ea1m v\u00e0o ng\u00f3n ch\u00e2n, th\u1ef1c hi\u1ec7n \u0111\u1ed9ng t\u00e1c du\u1ed7i ng\u01b0\u1eddi nh\u01b0 m\u00e8o ho\u1eb7c nh\u1eb9 nh\u00e0ng th\u1ef1c hi\u1ec7n m\u1ed9t v\u00e0i \u0111\u1ed9ng t\u00e1c du\u1ed7i c\u1ed5 tay. Kh\u00f4ng c\u00f3 c\u00e1ch n\u00e0o sai khi th\u1ef1c hi\u1ec7n \u0111\u1ed9ng t\u00e1c gi\u00e3n c\u01a1 v\u00e0 b\u1ea1n s\u1ebd c\u1ea3m th\u1ea5y d\u1ec5 ch\u1ecbu sau khi th\u1ef1c hi\u1ec7n.<\/p>\n
5. H\u00edt th\u1edf kh\u00f4ng kh\u00ed trong l\u00e0nh v\u00e0o bu\u1ed5i s\u00e1ng s\u1edbm.
\nM\u1ed7i ng\u00e0y h\u00e3y h\u00edt th\u1edf kh\u00f4ng kh\u00ed trong l\u00e0nh ngay trong gi\u1edd \u0111\u1ea7u ti\u00ean sau khi th\u1ee9c d\u1eady. C\u00f3 th\u1ec3 l\u00e0 \u0111i d\u1ea1o \u0111\u1ec3 mua c\u00e0 ph\u00ea ho\u1eb7c ch\u1ec9 c\u1ea7n m\u1edf c\u1eeda v\u00e0 h\u00edt th\u1edf kh\u00f4ng kh\u00ed trong l\u00e0nh. Kh\u00f4ng nh\u1ea5t thi\u1ebft ph\u1ea3i l\u00e0 m\u1ed9t bu\u1ed5i t\u1eadp luy\u1ec7n ngo\u00e0i tr\u1eddi hay m\u1ed9t chuy\u1ebfn \u0111i b\u1ed9 d\u00e0i.<\/p>\n
N\u1ebfu b\u1ea1n kh\u00f4ng th\u1ec3 ra ngo\u00e0i ngay l\u1eadp t\u1ee9c th\u00ec h\u00e3y \u0111\u1eb7t m\u1ee5c ti\u00eau ra ngo\u00e0i v\u00e0o m\u1ed9t th\u1eddi \u0111i\u1ec3m n\u00e0o \u0111\u00f3 trong ng\u00e0y.<\/p>\n
6. D\u00e0nh th\u1eddi gian kh\u00f4ng s\u1eed d\u1ee5ng \u0111i\u1ec7n tho\u1ea1i.
\nH\u1ea7u h\u1ebft ng\u01b0\u1eddi l\u1edbn \u1edf M\u1ef9 \u0111\u1ec1u c\u1ea3m th\u1ea5y h\u1ecd s\u1eed d\u1ee5ng \u0111i\u1ec7n tho\u1ea1i qu\u00e1 nhi\u1ec1u, nh\u01b0ng g\u1eb7p kh\u00f3 kh\u0103n khi \u0111\u1eb7t ra nh\u1eefng m\u1ee5c ti\u00eau h\u1ea1n ch\u1ebf s\u1eed d\u1ee5ng \u0111i\u1ec7n tho\u1ea1i cao si\u00eau v\u00e0 kh\u00f3 c\u00f3 th\u1ec3 th\u1ef1c hi\u1ec7n \u0111\u01b0\u1ee3c.<\/p>\n
Thay v\u00ec \u0111\u1eb7t ra nh\u1eefng m\u1ee5c ti\u00eau qu\u00e1 l\u1edbn, n\u00ean t\u1ea1o nh\u1eefng th\u00f3i quen nh\u1ecf th\u1ef1c s\u1ef1 c\u00f3 th\u1ec3 qu\u1ea3n l\u00fd \u0111\u01b0\u1ee3c, nh\u01b0 c\u00f3 nh\u1eefng khu v\u1ef1c kh\u00f4ng c\u00f3 \u0111i\u1ec7n tho\u1ea1i trong nh\u00e0, ph\u00f2ng \u0103n v\u00e0 ph\u00f2ng ng\u1ee7, bu\u1ed9c ta ph\u1ea3i s\u1ed1ng kh\u00f4ng k\u1ebft n\u1ed1i khi \u1edf trong nh\u1eefng kh\u00f4ng gian \u0111\u00f3.<\/p>\n
Nh\u01b0ng \u0111\u1ec3 b\u1eaft \u0111\u1ea7u v\u1edbi th\u00f3i quen nh\u1ecf h\u01a1n, b\u1ea1n c\u00f3 th\u1ec3 h\u00ecnh th\u00e0nh th\u00f3i quen nh\u1ecf l\u00e0 \u0111\u1eb7t \u0111i\u1ec7n tho\u1ea1i xu\u1ed1ng khi \u0103n ho\u1eb7c khi xem ch\u01b0\u01a1ng tr\u00ecnh y\u00eau th\u00edch. \u0110i\u1ec1u n\u00e0y gi\u00fap t\u0103ng c\u01b0\u1eddng ch\u00e1nh ni\u1ec7m.<\/p>\n
7. U\u1ed1ng nhi\u1ec1u n\u01b0\u1edbc h\u01a1n.
\nU\u1ed1ng n\u01b0\u1edbc mang l\u1ea1i nhi\u1ec1u l\u1ee3i \u00edch cho s\u1ee9c kh\u1ecfe th\u1ec3 ch\u1ea5t c\u1ee7a b\u1ea1n, bao g\u1ed3m b\u00f4i tr\u01a1n c\u00e1c kh\u1edbp, h\u1ed7 tr\u1ee3 qu\u00e1 tr\u00ecnh lo\u1ea1i b\u1ecf ch\u1ea5t th\u1ea3i c\u1ee7a c\u01a1 th\u1ec3 v\u00e0 cho ph\u00e9p c\u00e1c c\u01a1 quan ho\u1ea1t \u0111\u1ed9ng b\u00ecnh th\u01b0\u1eddng.<\/p>\n
U\u1ed1ng nhi\u1ec1u n\u01b0\u1edbc lu\u00f4n l\u00e0 m\u1ee5c ti\u00eau t\u1ed1t, nh\u01b0ng c\u00f3 th\u1ec3 kh\u00f3 \u0111\u1ea1t \u0111\u01b0\u1ee3c v\u1edbi m\u1ed9t s\u1ed1 ng\u01b0\u1eddi, d\u00f9 \u0111\u00f3 l\u00e0 l\u00fac m\u1ed9t th\u00f3i quen nh\u1ecf c\u00f3 th\u1ec3 gi\u00fap \u00edch. Lu\u00f4n \u0111\u1eb7t chai n\u01b0\u1edbc l\u1ecdc tr\u01b0\u1edbc m\u1eb7t tr\u00ean b\u00e0n l\u00e0m vi\u1ec7c. Lu\u00f4n ra ngo\u00e0i v\u1edbi chai n\u01b0\u1edbc tr\u00ean tay, tr\u00ean xe h\u01a1i. Th\u00f3i quen s\u1ebd \u0111\u01b0\u1ee3c h\u00ecnh th\u00e0nh m\u00e0 b\u1ea1n kh\u00f4ng nh\u1eadn ra.<\/p>\n
8. \u0110\u1ecdc m\u1ed9t trang s\u00e1ch m\u1ed7i t\u1ed1i tr\u01b0\u1edbc khi \u0111i ng\u1ee7.
\nB\u1ea1n kh\u00f4ng c\u1ea7n ph\u1ea3i \u0111\u1ecdc to\u00e0n b\u1ed9 m\u1ed9t cu\u1ed1n s\u00e1ch hay th\u1eadm ch\u00ed l\u00e0 m\u1ed9t ch\u01b0\u01a1ng \u0111\u1ea7y \u0111\u1ee7 \u0111\u1ec3 c\u00f3 \u0111\u01b0\u1ee3c nh\u1eefng l\u1ee3i \u00edch th\u01b0 gi\u00e3n t\u1eeb vi\u1ec7c \u0111\u1ecdc s\u00e1ch. M\u1ed9t th\u00f3i quen nh\u1ecf m\u00e0 Mahony \u0111ang c\u1ed1 g\u1eafng th\u1ef1c hi\u1ec7n l\u00e0 \u0111\u1ecdc m\u1ed9t trang s\u00e1ch tr\u01b0\u1edbc khi \u0111i ng\u1ee7.<\/p>\n
C\u00f4 n\u00f3i: \u201c\u0110i\u1ec1u cu\u1ed1i c\u00f9ng t\u00f4i l\u00e0m tr\u01b0\u1edbc khi nh\u1eafm m\u1eaft kh\u00f4ng d\u00ednh t\u1edbi \u0111i\u1ec7n tho\u1ea1i.\u201d C\u00f4 g\u1ee3i \u00fd b\u1ea1n n\u00ean \u0111\u1eb7t m\u1ee5c ti\u00eau \u0111\u1ecdc m\u1ed9t trang s\u00e1ch, th\u1eadm ch\u00ed l\u00e0 m\u1ed9t t\u1ea1p ch\u00ed hay m\u1ed9t l\u00e1 th\u01b0 tr\u01b0\u1edbc khi \u0111i ng\u1ee7. Vi\u1ec7c d\u00e0nh cho m\u00ecnh kho\u1ea3ng th\u1eddi gian \u0111\u00f3 tr\u01b0\u1edbc khi \u0111i ng\u1ee7, thay v\u00ec \u0111\u1ec3 \u0111i\u1ec7n tho\u1ea1i chi\u1ebfm h\u1ebft suy ngh\u0129 c\u1ee7a b\u1ea1n tr\u01b0\u1edbc khi \u0111i ng\u1ee7, th\u1ef1c s\u1ef1 quan tr\u1ecdng.<\/p>\n
Khi thi\u1ebft l\u1eadp th\u00f3i quen nh\u1ecf, h\u00e3y trung th\u1ef1c v\u1ec1 ho\u00e0n c\u1ea3nh hi\u1ec7n t\u1ea1i c\u1ee7a b\u1ea1n.<\/p>\n
Khi quy\u1ebft \u0111\u1ecbnh th\u00f3i quen nh\u1ecf n\u00e0o l\u00e0 t\u1ed1t nh\u1ea5t cho b\u1ea1n, Mahony nh\u1ea5n m\u1ea1nh r\u1eb1ng b\u1ea1n n\u00ean trung th\u1ef1c v\u1edbi ch\u00ednh m\u00ecnh v\u1ec1 v\u1ecb tr\u00ed, \u0111i\u1ec1u ki\u1ec7n hi\u1ec7n t\u1ea1i c\u1ee7a m\u00ecnh. H\u00e3y t\u1ef1 h\u1ecfi b\u1ea3n th\u00e2n xem b\u1ea1n c\u00f3 kh\u1ea3 n\u0103ng l\u00e0m \u0111\u01b0\u1ee3c g\u00ec v\u00e0 b\u1ea1n th\u1ef1c s\u1ef1 c\u00f3 th\u1ec3 duy tr\u00ec nh\u1eefng th\u00f3i quen nh\u1ecf n\u00e0o.<\/p>\n
Vi\u1ec7c duy tr\u00ec m\u1ed9t th\u00f3i quen nh\u1ecf s\u1ebd gi\u00fap b\u1ea1n x\u00e2y d\u1ef1ng l\u00f2ng tin v\u00e0o b\u1ea3n th\u00e2n, v\u00e0 khi b\u1ea1n x\u00e2y d\u1ef1ng \u0111\u01b0\u1ee3c l\u00f2ng tin v\u00e0o b\u1ea3n th\u00e2n, b\u1ea1n s\u1ebd c\u00f3 nhi\u1ec1u kh\u1ea3 n\u0103ng quay l\u1ea1i v\u1edbi th\u00f3i quen nh\u1ecf \u0111\u00f3 h\u01a1n. N\u1ebfu b\u1ea1n li\u00ean t\u1ee5c \u0111\u1eb7t ra nh\u1eefng m\u1ee5c ti\u00eau cao c\u1ea3 v\u00e0 kh\u00f4ng \u0111\u1ea1t \u0111\u01b0\u1ee3c, b\u1ea1n c\u00f3 th\u1ec3 t\u1ea1o ra m\u1ed1i quan h\u1ec7 ti\u00eau c\u1ef1c v\u1edbi m\u1ee5c ti\u00eau v\u0129 \u0111\u1ea1i \u0111\u00f3.<\/p>\n
H\u00e3y t\u1eed t\u1ebf v\u1edbi b\u1ea3n th\u00e2n v\u00e0 \u0111i\u1ec1u \u0111\u00f3 gi\u1ed1ng nh\u01b0 \u0111ang c\u00f3 m\u1ed9t cu\u1ed9c tr\u00f2 chuy\u1ec7n ch\u00e2n th\u00e0nh, trung th\u1ef1c v\u1ec1 v\u1ecb tr\u00ed hi\u1ec7n t\u1ea1i c\u1ee7a b\u1ea1n. V\u00ec v\u1eady, n\u1ebfu b\u1ea1n l\u00e0 ng\u01b0\u1eddi n\u1eb1m tr\u00ean gi\u01b0\u1eddng c\u1ea3 ng\u00e0y, h\u00e3y trung th\u1ef1c v\u1ec1 nh\u1eefng g\u00ec b\u1ea1n c\u00f3 kh\u1ea3 n\u0103ng l\u00e0m. \u0110\u00f3 c\u00f3 th\u1ec3 l\u00e0 m\u1ed9t \u0111i\u1ec1u g\u00ec \u0111\u00f3 r\u1ea5t nh\u1ecf\u2026 c\u00f3 th\u1ec3 ch\u1ec9 l\u00e0 \u0111\u1ee9ng l\u00ean m\u1edf c\u1eeda, h\u00edt th\u1edf th\u1eadt s\u00e2u r\u1ed3i quay l\u1ea1i gi\u01b0\u1eddng v\u00e0 \u0111i ng\u1ee7 c\u1ea3 ng\u00e0y.<\/p>\n
D\u00f9 b\u1ea1n l\u00e0m g\u00ec, \u0111\u1eebng \u0111\u1ec3 s\u1ef1 so s\u00e1nh h\u00ecnh th\u00e0nh n\u00ean nh\u1eefng th\u00f3i quen nh\u1ecf c\u1ee7a b\u1ea1n. Th\u00f3i quen nh\u1ecf c\u1ee7a b\u1ea1n s\u1ebd kh\u00e1c v\u1edbi th\u00f3i quen nh\u1ecf c\u1ee7a \u0111\u1ed1i t\u00e1c, cha m\u1eb9 ho\u1eb7c h\u00e0ng x\u00f3m, v\u00e0 \u0111i\u1ec1u \u0111\u00f3 kh\u00f4ng sao c\u1ea3.<\/p>\n
M\u1ed9t th\u00f3i quen nh\u1ecf bao g\u1ed3m hai ph\u1ea7n.<\/p>\n
-\u0110\u1ea7u ti\u00ean, \u0111\u00f3 l\u00e0 m\u1ed9t h\u00e0nh \u0111\u1ed9ng nh\u1ecf, d\u1ec5 l\u1eb7p l\u1ea1i, \u0111\u00f2i h\u1ecfi \u00edt n\u1ed7 l\u1ef1c nh\u01b0ng c\u00f3 t\u00e1c \u0111\u1ed9ng t\u00edch c\u1ef1c t\u00edch c\u1ef1c. Khi b\u1ea1n th\u1ef1c hi\u1ec7n \u0111i\u1ec1u \u0111\u00f3 m\u1ed9t c\u00e1ch nh\u1ea5t qu\u00e1n, n\u00f3 s\u1ebd t\u1ea1o ra t\u00e1c \u0111\u1ed9ng l\u1edbn.<\/p>\n
-Th\u1ee9 hai, nh\u1eefng th\u00f3i quen nh\u1ecf ph\u00f9 h\u1ee3p ho\u00e0n to\u00e0n v\u1edbi th\u00f3i quen hi\u1ec7n t\u1ea1i c\u1ee7a b\u1ea1n, kh\u00f4ng gi\u1ed1ng nh\u01b0 vi\u1ec7c thay \u0111\u1ed5i th\u00f3i quen l\u1edbn c\u00f3 th\u1ec3 khi\u1ebfn b\u1ea1n c\u1ea3m th\u1ea5y cho\u00e1ng ng\u1ee3p.<\/p>\n
Gina Cleo, gi\u00e1m \u0111\u1ed1c Vi\u1ec7n Thay \u0111\u1ed5i Th\u00f3i quen t\u1ea1i \u00dac, gi\u1ea3i th\u00edch r\u1eb1ng nh\u1eefng th\u00f3i quen nh\u1ecf th\u01b0\u1eddng c\u00f3 t\u00e1c \u0111\u1ed9ng t\u00edch l\u0169y v\u00ec nh\u1eefng th\u00f3i quen n\u00e0y k\u00edch ho\u1ea1t ph\u1ea3n \u1ee9ng dopamine c\u1ee7a n\u00e3o, \u0111\u00e2y l\u00e0 ch\u1ea5t h\u00f3a h\u1ecdc khen th\u01b0\u1edfng c\u1ee7a n\u00e3o.
\n\u0110i\u1ec1u \u0111\u00f3 c\u1ee7ng c\u1ed1 v\u00f2ng l\u1eb7p th\u00f3i quen \u2013 khi ch\u00fang ta \u0111\u01b0\u1ee3c t\u0103ng c\u01b0\u1eddng dopamine, n\u00e3o c\u1ee7a ch\u00fang ta s\u1ebd ngh\u0129 r\u1eb1ng \u201c\u00f4i, c\u1ea3m gi\u00e1c th\u1eadt tuy\u1ec7t, ch\u00fang ta n\u00ean l\u00e0m l\u1ea1i l\u1ea7n n\u1eefa\u201d, v\u00e0 th\u1ebf l\u00e0 n\u00e3o c\u1ee7a ch\u00fang ta th\u1ef1c s\u1ef1 b\u1eaft \u0111\u1ea7u khi\u1ebfn ch\u00fang ta mu\u1ed1n th\u1ef1c hi\u1ec7n th\u00f3i quen \u0111\u00f3 m\u1ed9t l\u1ea7n n\u1eefa.<\/p>\n
B\u1ed9 n\u00e3o c\u1ee7a ch\u00fang ta kh\u00f4ng bi\u1ebft s\u1ef1 kh\u00e1c bi\u1ec7t gi\u1eefa m\u1ed9t th\u00f3i quen l\u1edbn v\u00e0 m\u1ed9t th\u00f3i quen nh\u1ecf. B\u1ea1n s\u1ebd nh\u1eadn \u0111\u01b0\u1ee3c l\u01b0\u1ee3ng dopamine t\u0103ng \u0111\u1ed9t bi\u1ebfn d\u00f9 b\u1ea1n th\u1ee9c d\u1eady v\u00e0 th\u1ef1c hi\u1ec7n m\u1ed9t th\u00f3i quen nh\u1ecf nh\u01b0 nh\u1ea5p m\u1ed9t ng\u1ee5m n\u01b0\u1edbc tr\u01b0\u1edbc khi u\u1ed1ng c\u00e0 ph\u00ea, hay m\u1ed9t th\u00f3i quen ho\u00e0n ch\u1ec9nh nh\u01b0 u\u1ed1ng n\u01b0\u1edbc v\u00e0 \u0103n s\u00e1ng tr\u01b0\u1edbc khi u\u1ed1ng c\u00e0 ph\u00ea.<\/p>\n
\u0110\u1ed1i v\u1edbi nh\u1eefng ai kh\u00f4ng bi\u1ebft b\u1eaft \u0111\u1ea7u t\u1eeb \u0111\u00e2u, Cleo g\u1ee3i \u00fd h\u00e3y xem x\u00e9t th\u00f3i quen l\u1edbn m\u00e0 b\u1ea1n \u0111ang c\u1ed1 g\u1eafng t\u1ea1o ra v\u00e0 chia nh\u1ecf n\u00f3 th\u00e0nh 100 ph\u1ea7n \u2013 nh\u1eefng ph\u1ea7n nh\u1ecf \u0111\u00f3 ch\u00ednh l\u00e0 th\u00f3i quen nh\u1ecf c\u1ee7a b\u1ea1n.<\/p>\n
(theo Huffpost)<\/p>\n
The post Th\u00f3i quen nh\u1ecf gi\u00fap b\u1ea1n s\u1ed1ng s\u1ed1ng h\u1ea1nh ph\u00fac v\u00e0 kh\u1ecfe m\u1ea1nh h\u01a1n<\/a> appeared first on Saigon Nh\u1ecf<\/a>.<\/p>","protected":false},"excerpt":{"rendered":" Vi\u1ec7c tu\u00e2n th\u1ee7 m\u1ed9t th\u00f3i quen m\u1edbi th\u01b0\u1eddng r\u1ea5t kh\u00f3 kh\u0103n. Israa Nasir, nh\u00e0 tr\u1ecb li\u1ec7u v\u00e0 l\u00e0 t\u00e1c gi\u1ea3 c\u1ee7a cu\u1ed1n \u201cToxic Productivity\u201d t\u1eebng n\u00f3i: Nhi\u1ec1u ng\u01b0\u1eddi g\u1eb7p kh\u00f3 kh\u0103n trong vi\u1ec7c t\u1ea1o \u0111\u1ed9ng l\u1ef1c v\u00ec h\u1ecd \u0111\u1eb7t ra nh\u1eefng m\u1ee5c ti\u00eau qu\u00e1 cao, ho\u1eb7c \u0111\u00f2i h\u1ecfi ph\u1ea3i thay \u0111\u1ed5i c\u1ea3 l\u1ed1i s\u1ed1ng m\u1ed9t …<\/p>","protected":false},"author":2,"featured_media":0,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"fifu_image_url":"","fifu_image_alt":"","footnotes":""},"categories":[96],"tags":[],"class_list":["post-55217","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-behavioral-health"],"_links":{"self":[{"href":"https:\/\/vietvalley.com\/en\/wp-json\/wp\/v2\/posts\/55217","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/vietvalley.com\/en\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/vietvalley.com\/en\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/vietvalley.com\/en\/wp-json\/wp\/v2\/users\/2"}],"replies":[{"embeddable":true,"href":"https:\/\/vietvalley.com\/en\/wp-json\/wp\/v2\/comments?post=55217"}],"version-history":[{"count":0,"href":"https:\/\/vietvalley.com\/en\/wp-json\/wp\/v2\/posts\/55217\/revisions"}],"wp:attachment":[{"href":"https:\/\/vietvalley.com\/en\/wp-json\/wp\/v2\/media?parent=55217"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/vietvalley.com\/en\/wp-json\/wp\/v2\/categories?post=55217"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/vietvalley.com\/en\/wp-json\/wp\/v2\/tags?post=55217"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}