{"id":3431,"date":"2026-02-14T17:18:53","date_gmt":"2026-02-14T10:18:53","guid":{"rendered":"https:\/\/hienbacsi.com\/?p=3431"},"modified":"2026-02-14T17:18:53","modified_gmt":"2026-02-14T10:18:53","slug":"7-phuong-phap-giup-dat-trang-thai-nao-lam-viec-sau","status":"publish","type":"post","link":"https:\/\/hienbacsi.com\/index.php\/2026\/02\/14\/7-phuong-phap-giup-dat-trang-thai-nao-lam-viec-sau\/","title":{"rendered":"7 ph\u01b0\u01a1ng ph\u00e1p gi\u00fap \u0111\u1ea1t tr\u1ea1ng th\u00e1i n\u00e3o l\u00e0m vi\u1ec7c s\u00e2u"},"content":{"rendered":"\n

\u0110\u1ec3 n\u00e3o \u201cl\u00e0m vi\u1ec7c h\u1ebft c\u00f4ng su\u1ea5t\u201d trong c\u00e1c c\u00f4ng vi\u1ec7c tr\u00ed \u00f3c n\u1eb7ng nh\u01b0 s\u00e1ng t\u00e1c v\u0103n h\u1ecdc hay vi\u1ebft lu\u1eadn \u00e1n, khoa h\u1ecdc th\u1ea7n kinh cho th\u1ea5y kh\u00f4ng c\u1ea7n nh\u1eefng b\u00ed quy\u1ebft ph\u1ee9c t\u1ea1p, m\u00e0 c\u1ea7n m\u1ed9t l\u1ed1i s\u1ed1ng v\u00e0 c\u00e1ch t\u1ed5 ch\u1ee9c c\u00f4ng vi\u1ec7c ph\u00f9 h\u1ee3p v\u1edbi c\u1ea5u tr\u00fac v\u00e0 nh\u1ecbp ho\u1ea1t \u0111\u1ed9ng t\u1ef1 nhi\u00ean c\u1ee7a b\u1ed9 n\u00e3o. D\u01b0\u1edbi \u0111\u00e2y l\u00e0 m\u1ed9t b\u1ee9c tranh t\u1ed5ng th\u1ec3, tr\u00ecnh b\u00e0y nh\u01b0 m\u1ed9t b\u00e0i khoa h\u1ecdc th\u01b0\u1eddng th\u1ee9c, k\u00e8m theo c\u00e1c g\u1ee3i \u00fd r\u1ea5t c\u1ee5 th\u1ec3 \u0111\u1ec3 c\u00f3 th\u1ec3 \u00e1p d\u1ee5ng ngay trong \u0111\u1eddi s\u1ed1ng h\u1eb1ng ng\u00e0y.<\/p>\n\n\n\n

ThS BS Tr\u1ea7n H\u1eefu Hi\u1ec1n c\u00f4ng t\u00e1c t\u1ea1i Paris Ph\u00e1p<\/figcaption><\/figure>\n\n\n\n
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1. V\u00ec sao n\u00e3o kh\u00f4ng th\u1ec3 t\u1eadp trung \u201cc\u1ea3 ng\u00e0y\u201d?<\/h2>\n\n\n\n

N\u00e3o ng\u01b0\u1eddi ti\u00eau th\u1ee5 r\u1ea5t nhi\u1ec1u n\u0103ng l\u01b0\u1ee3ng, v\u00e0 v\u00f9ng ch\u1ecbu tr\u00e1ch nhi\u1ec7m cho t\u01b0 duy s\u00e2u, l\u1eadp lu\u1eadn, s\u00e1ng t\u1ea1o (v\u1ecf n\u00e3o tr\u01b0\u1edbc tr\u00e1n) \u0111\u1eb7c bi\u1ec7t \u201ct\u1ed1n x\u0103ng\u201d.
Nghi\u00ean c\u1ee9u v\u1ec1 nh\u1ecbp sinh h\u1ecdc cho th\u1ea5y b\u1ed9 n\u00e3o kh\u00f4ng l\u00e0m vi\u1ec7c \u0111\u1ec1u \u0111\u1ec1u c\u1ea3 ng\u00e0y, m\u00e0 ho\u1ea1t \u0111\u1ed9ng theo c\u00e1c chu k\u1ef3 dao \u0111\u1ed9ng kho\u1ea3ng 60\u201390 ph\u00fat t\u1eadp trung cao, sau \u0111\u00f3 l\u00e0 m\u1ed9t giai \u0111o\u1ea1n gi\u1ea3m s\u00fat c\u1ea7n ngh\u1ec9 ng\u1eafn \u0111\u1ec3 ph\u1ee5c h\u1ed3i.<\/p>\n\n\n\n

N\u1ebfu ta c\u1ed1 g\u1eafng duy tr\u00ec s\u1ef1 t\u1eadp trung li\u00ean t\u1ee5c h\u00e0ng gi\u1edd li\u1ec1n, ch\u1ea5t l\u01b0\u1ee3ng suy ngh\u0129 s\u1ebd gi\u1ea3m, d\u1ec5 m\u1ea5t ki\u00ean nh\u1eabn, d\u1ec5 b\u1ecb ph\u00e2n t\u00e1n v\u00e0 th\u01b0\u1eddng d\u1eabn \u0111\u1ebfn vi\u1ebft d\u1edf, s\u1eeda nhi\u1ec1u. Ng\u01b0\u1ee3c l\u1ea1i, n\u1ebfu bi\u1ebft t\u1eadn d\u1ee5ng nh\u1eefng \u201cc\u1eeda s\u1ed5 v\u00e0ng\u201d c\u1ee7a n\u00e3o trong ng\u00e0y, ta c\u00f3 th\u1ec3 l\u00e0m \u00edt gi\u1edd h\u01a1n nh\u01b0ng \u0111\u1ea1t hi\u1ec7u qu\u1ea3 cao h\u01a1n, \u0111\u1eb7c bi\u1ec7t v\u1edbi c\u00e1c ho\u1ea1t \u0111\u1ed9ng c\u1ea7n tr\u00ed \u00f3c tinh t\u1ebf nh\u01b0 vi\u1ebft lu\u1eadn \u00e1n hay s\u00e1ng t\u00e1c.<\/p>\n\n\n\n

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2. Bu\u1ed5i s\u00e1ng \u2013 \u201ckhung gi\u1edd v\u00e0ng\u201d cho c\u00f4ng vi\u1ec7c tr\u00ed \u00f3c n\u1eb7ng<\/h2>\n\n\n\n

\u0110\u1ed1i v\u1edbi \u0111a s\u1ed1 ng\u01b0\u1eddi tr\u01b0\u1edfng th\u00e0nh, v\u00e0i gi\u1edd sau khi th\u1ee9c d\u1eady l\u00e0 th\u1eddi \u0111i\u1ec3m b\u1ed9 n\u00e3o t\u1ec9nh t\u00e1o, \u1ed5n \u0111\u1ecbnh c\u1ea3m x\u00fac v\u00e0 \u00edt b\u1ecb xao nh\u00e3ng nh\u1ea5t. \u0110\u00e2y l\u00e0 l\u00fac l\u00fd t\u01b0\u1edfng \u0111\u1ec3 d\u00e0nh cho nh\u1eefng nhi\u1ec7m v\u1ee5 kh\u00f3 nh\u1ea5t trong ng\u00e0y: vi\u1ebft ch\u01b0\u01a1ng m\u1edbi, l\u1eadp lu\u1eadn ph\u1ee9c t\u1ea1p, s\u1eeda b\u1ea3n th\u1ea3o quan tr\u1ecdng.<\/p>\n\n\n\n

\u0110\u1ec3 t\u1eadn d\u1ee5ng kho\u1ea3ng th\u1eddi gian n\u00e0y, c\u00f3 th\u1ec3 \u00e1p d\u1ee5ng m\u1ed9t s\u1ed1 b\u01b0\u1edbc \u0111\u01a1n gi\u1ea3n:<\/p>\n\n\n\n

    \n
  • Th\u1ee9c d\u1eady v\u00e0 \u0111i ng\u1ee7 t\u01b0\u01a1ng \u0111\u1ed1i \u0111\u00fang gi\u1edd m\u1ed7i ng\u00e0y
    \u0110i\u1ec1u n\u00e0y gi\u00fap \u0111\u1ed3ng h\u1ed3 sinh h\u1ecdc trong n\u00e3o ho\u1ea1t \u0111\u1ed9ng \u1ed5n \u0111\u1ecbnh, khi\u1ebfn kh\u1ea3 n\u0103ng t\u1eadp trung v\u00e0 m\u1ee9c n\u0103ng l\u01b0\u1ee3ng trong ng\u00e0y tr\u1edf n\u00ean d\u1ef1 \u0111o\u00e1n \u0111\u01b0\u1ee3c. Khi c\u01a1 th\u1ec3 quen, ch\u1ec9 c\u1ea7n \u0111\u1ebfn gi\u1edd l\u00e0 n\u00e3o t\u1ef1 \u0111\u1ed9ng \u201cv\u00e0o gu\u1ed3ng\u201d, kh\u00f4ng ph\u1ea3i c\u1ed1 g\u1eafng qu\u00e1 nhi\u1ec1u \u0111\u1ec3 \u00e9p m\u00ecnh t\u1eadp trung.<\/li>\n\n\n\n
  • Ti\u1ebfp x\u00fac v\u1edbi \u00e1nh s\u00e1ng t\u1ef1 nhi\u00ean ngay sau khi ng\u1ee7 d\u1eady
    Vi\u1ec7c ra ban c\u00f4ng, m\u1edf c\u1eeda s\u1ed5, \u0111i b\u1ed9 nh\u1eb9 5\u201310 ph\u00fat ngo\u00e0i tr\u1eddi v\u00e0o bu\u1ed5i s\u00e1ng gi\u00fap \u201c\u0111\u1eb7t l\u1ea1i\u201d \u0111\u1ed3ng h\u1ed3 sinh h\u1ecdc, c\u1ee7ng c\u1ed1 nh\u1ecbp th\u1ee9c \u2013 ng\u1ee7. \u00c1nh s\u00e1ng bu\u1ed5i s\u00e1ng g\u00f3p ph\u1ea7n \u0111i\u1ec1u ch\u1ec9nh hormone \u1ea3nh h\u01b0\u1edfng \u0111\u1ebfn t\u1ec9nh t\u00e1o, t\u1eeb \u0111\u00f3 h\u1ed7 tr\u1ee3 t\u1ed1t cho l\u00e0m vi\u1ec7c tr\u00ed \u00f3c.<\/li>\n\n\n\n
  • Tr\u00e1nh d\u00f9ng \u0111i\u1ec7n tho\u1ea1i, m\u1ea1ng x\u00e3 h\u1ed9i, email trong 30\u201360 ph\u00fat \u0111\u1ea7u
    Ngay sau khi ng\u1ee7 d\u1eady, b\u1ed9 n\u00e3o c\u00f2n \u0111ang \u201cl\u00ean s\u1ed1\u201d. N\u1ebfu l\u1eadp t\u1ee9c ti\u1ebfp x\u00fac v\u1edbi th\u00f4ng tin d\u1ed3n d\u1eadp, c\u1ea3m x\u00fac m\u1ea1nh (tin t\u1ee9c, m\u1ea1ng x\u00e3 h\u1ed9i), n\u00e3o s\u1ebd ti\u00eau t\u1ed1n n\u0103ng l\u01b0\u1ee3ng v\u00e0o c\u00e1c k\u00edch th\u00edch n\u00e0y, thay v\u00ec d\u00e0nh cho c\u00f4ng vi\u1ec7c quan tr\u1ecdng. \u0110\u1ec3 \u201cs\u1ea1ch\u201d kho\u1ea3ng \u0111\u1ea7u ng\u00e0y gi\u00fap n\u00e3o c\u00f3 n\u1ec1n t\u1ea3ng b\u00ecnh t\u0129nh cho block l\u00e0m vi\u1ec7c s\u00e2u \u0111\u1ea7u ti\u00ean.<\/li>\n\n\n\n
  • \u0102n s\u00e1ng nh\u1eb9, \u1ed5n \u0111\u1ecbnh \u0111\u01b0\u1eddng huy\u1ebft
    M\u1ed9t b\u1eefa s\u00e1ng qu\u00e1 nhi\u1ec1u \u0111\u01b0\u1eddng, tinh b\u1ed9t d\u1ec5 g\u00e2y c\u1ea3m gi\u00e1c u\u1ec3 o\u1ea3i sau \u0111\u00f3; ng\u01b0\u1ee3c l\u1ea1i, b\u1eefa s\u00e1ng c\u00e2n b\u1eb1ng (v\u00ed d\u1ee5: y\u1ebfn m\u1ea1ch, tr\u1ee9ng, s\u1eefa chua, tr\u00e1i c\u00e2y \u00edt ng\u1ecdt, h\u1ea1t) gi\u00fap n\u0103ng l\u01b0\u1ee3ng \u1ed5n \u0111\u1ecbnh, kh\u00f4ng l\u00e0m dao \u0111\u1ed9ng m\u1ea1nh kh\u1ea3 n\u0103ng t\u1eadp trung.<\/li>\n<\/ul>\n\n\n\n

    M\u1ed9t v\u00ed d\u1ee5 d\u1ec5 \u00e1p d\u1ee5ng: d\u1eady kho\u1ea3ng 6h30, 6h45 ra ban c\u00f4ng ho\u1eb7c \u0111i b\u1ed9 quanh khu 10 ph\u00fat, 7h \u0103n s\u00e1ng nh\u1eb9, 7h30 b\u1eaft \u0111\u1ea7u bu\u1ed5i vi\u1ebft \u0111\u1ea7u ti\u00ean.<\/p>\n\n\n\n

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    3. L\u00e0m vi\u1ec7c theo chu k\u1ef3 60\u201390 ph\u00fat t\u1eadp trung s\u00e2u<\/h2>\n\n\n\n

    V\u00ec n\u00e3o ho\u1ea1t \u0111\u1ed9ng theo c\u00e1c chu k\u1ef3, c\u00e1ch l\u00e0m vi\u1ec7c l\u00fd t\u01b0\u1edfng kh\u00f4ng ph\u1ea3i l\u00e0 \u201cng\u1ed3i li\u1ec1n 4\u20135 ti\u1ebfng\u201d, m\u00e0 l\u00e0 chia th\u00e0nh c\u00e1c phi\u00ean t\u1eadp trung s\u00e2u (th\u01b0\u1eddng g\u1ecdi l\u00e0 \u201cdeep work\u201d) k\u00e9o d\u00e0i 60\u201390 ph\u00fat, xen k\u1ebd c\u00e1c kho\u1ea3ng ngh\u1ec9 ng\u1eafn.<\/p>\n\n\n\n

    Trong m\u1ed9t phi\u00ean t\u1eadp trung:<\/p>\n\n\n\n

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    • Ch\u1ec9 l\u00e0m m\u1ed9t vi\u1ec7c kh\u00f3 duy nh\u1ea5t
      V\u00ed d\u1ee5: \u201cvi\u1ebft m\u1edbi 700 t\u1eeb ch\u01b0\u01a1ng 2\u201d, ho\u1eb7c \u201cch\u1ec9nh s\u1eeda ph\u1ea7n ph\u01b0\u01a1ng ph\u00e1p nghi\u00ean c\u1ee9u\u201d, ch\u1ee9 kh\u00f4ng v\u1eeba vi\u1ebft, v\u1eeba tr\u1ea3 l\u1eddi tin nh\u1eafn, v\u1eeba l\u01b0\u1edbt web. M\u1ed7i l\u1ea7n chuy\u1ec3n vi\u1ec7c, b\u1ed9 n\u00e3o ph\u1ea3i \u201c\u0111\u1ed5i ng\u1eef c\u1ea3nh\u201d, r\u1ea5t t\u1ed1n n\u0103ng l\u01b0\u1ee3ng tinh th\u1ea7n.<\/li>\n\n\n\n
    • Lo\u1ea1i b\u1ecf t\u1ed1i \u0111a xao nh\u00e3ng
      Tr\u01b0\u1edbc khi b\u1eaft \u0111\u1ea7u, t\u1eaft th\u00f4ng b\u00e1o \u0111i\u1ec7n tho\u1ea1i ho\u1eb7c \u0111\u1ec3 \u0111i\u1ec7n tho\u1ea1i \u1edf ph\u00f2ng kh\u00e1c, \u0111\u00f3ng c\u00e1c tab kh\u00f4ng c\u1ea7n, ch\u1ec9 m\u1edf nh\u1eefng g\u00ec li\u00ean quan tr\u1ef1c ti\u1ebfp \u0111\u1ebfn vi\u1ec7c \u0111ang l\u00e0m. \u0110\u00e2y l\u00e0 c\u00e1ch gi\u00fap m\u1ea1ng l\u01b0\u1edbi ch\u00fa \u00fd trong n\u00e3o kh\u00f4ng b\u1ecb k\u00e9o \u0111i lung tung.<\/li>\n\n\n\n
    • Gi\u1edbi h\u1ea1n th\u1eddi gian r\u00f5 r\u00e0ng
      S\u1eed d\u1ee5ng \u0111\u1ed3ng h\u1ed3 ho\u1eb7c h\u1eb9n gi\u1edd cho 60\u201390 ph\u00fat. Kho\u1ea3ng th\u1eddi gian c\u00f3 h\u1ea1n khi\u1ebfn n\u00e3o c\u00f3 xu h\u01b0\u1edbng \u201cd\u1ed1c s\u1ee9c\u201d h\u01a1n, gi\u1ed1ng nh\u01b0 b\u1ea1n bi\u1ebft r\u1eb1ng cu\u1ed9c \u0111ua c\u00f3 v\u1ea1ch \u0111\u00edch r\u00f5 r\u00e0ng.<\/li>\n<\/ul>\n\n\n\n

      Sau m\u1ed7i phi\u00ean t\u1eadp trung, ngh\u1ec9 kho\u1ea3ng 15\u201320 ph\u00fat:<\/p>\n\n\n\n

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      • Kh\u00f4ng n\u00ean ngh\u1ec9 b\u1eb1ng c\u00e1ch\u2026 l\u01b0\u1edbt m\u1ea1ng x\u00e3 h\u1ed9i
        Lo\u1ea1i \u201cngh\u1ec9\u201d n\u00e0y v\u1eabn b\u01a1m th\u00eam nhi\u1ec1u th\u00f4ng tin, k\u00edch th\u00edch n\u00e3o ti\u1ebfp t\u1ee5c l\u00e0m vi\u1ec7c theo ki\u1ec3u b\u1ecb \u0111\u1ed9ng, kh\u00f3 th\u1ef1c s\u1ef1 ph\u1ee5c h\u1ed3i. Ngh\u1ec9 n\u00ean l\u00e0 \u0111i l\u1ea1i nh\u1eb9, u\u1ed1ng n\u01b0\u1edbc, v\u01b0\u01a1n vai, nh\u00ecn ra xa \u0111\u1ec3 m\u1eaft v\u00e0 n\u00e3o \u0111\u01b0\u1ee3c th\u01b0 gi\u00e3n.<\/li>\n\n\n\n
      • M\u1ed9t ng\u00e0y 2\u20134 phi\u00ean t\u1eadp trung l\u00e0 \u0111\u00e3 r\u1ea5t nhi\u1ec1u
        \u0110\u1ed1i v\u1edbi nh\u1eefng c\u00f4ng vi\u1ec7c nh\u01b0 vi\u1ebft lu\u1eadn \u00e1n hay s\u00e1ng t\u00e1c, 2\u20134 gi\u1edd \u201ct\u1eadp trung th\u1eadt\u201d th\u01b0\u1eddng hi\u1ec7u qu\u1ea3 h\u01a1n r\u1ea5t nhi\u1ec1u so v\u1edbi vi\u1ec7c ng\u1ed3i c\u1ea3 ng\u00e0y nh\u01b0ng ch\u1eafp v\u00e1, ng\u1eaft qu\u00e3ng.<\/li>\n<\/ul>\n\n\n\n

        M\u1ed9t l\u1ecbch m\u1eabu: 7h30\u20139h (phi\u00ean 1: vi\u1ebft m\u1edbi), 9h\u20139h20 ngh\u1ec9, 9h20\u201310h40 (phi\u00ean 2: ch\u1ec9nh s\u1eeda, tra t\u00e0i li\u1ec7u), bu\u1ed5i chi\u1ec1u th\u00eam 1\u20132 phi\u00ean t\u00f9y s\u1ee9c v\u00e0 c\u00f4ng vi\u1ec7c.<\/p>\n\n\n\n

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        4. Gi\u1ea5c ng\u1ee7, gi\u1ea5c ch\u1ee3p m\u1eaft v\u00e0 s\u1ef1 s\u00e1ng t\u1ea1o<\/h2>\n\n\n\n

        S\u00e1ng t\u1ea1o kh\u00f4ng ch\u1ec9 x\u1ea3y ra khi ta ng\u1ed3i tr\u01b0\u1edbc b\u00e0n l\u00e0m vi\u1ec7c, m\u00e0 c\u00f2n trong l\u00fac n\u00e3o \u201c\u1ee7\u201d th\u00f4ng tin khi ngh\u1ec9 ng\u01a1i v\u00e0 ng\u1ee7. Nhi\u1ec1u nghi\u00ean c\u1ee9u cho th\u1ea5y qu\u00e1 tr\u00ecnh ng\u1ee7 gi\u00fap n\u00e3o c\u1ee7ng c\u1ed1 k\u00fd \u1ee9c, s\u1eafp x\u1ebfp l\u1ea1i th\u00f4ng tin v\u00e0 h\u00ecnh th\u00e0nh nh\u1eefng li\u00ean k\u1ebft m\u1edbi \u2013 \u0111\u00e2y ch\u00ednh l\u00e0 n\u1ec1n t\u1ea3ng cho nh\u1eefng \u00fd t\u01b0\u1edfng b\u1ea5t ng\u1edd, nh\u1eefng c\u00e1ch di\u1ec5n \u0111\u1ea1t ho\u1eb7c l\u1eadp lu\u1eadn \u0111\u1ed9c \u0111\u00e1o.<\/p>\n\n\n\n

        M\u1ed9t s\u1ed1 \u0111i\u1ec3m quan tr\u1ecdng:<\/p>\n\n\n\n

          \n
        • Gi\u1ea5c ng\u1ee7 \u0111\u00eam \u0111\u1ee7 v\u00e0 \u0111\u1ec1u
          Ng\u01b0\u1eddi tr\u01b0\u1edfng th\u00e0nh th\u01b0\u1eddng c\u1ea7n kho\u1ea3ng 7\u20139 gi\u1edd ng\u1ee7 m\u1ed7i \u0111\u00eam. Ng\u1ee7 trong ph\u00f2ng t\u1ed1i, m\u00e1t, y\u00ean, h\u1ea1n ch\u1ebf thi\u1ebft b\u1ecb \u0111i\u1ec7n t\u1eed tr\u01b0\u1edbc khi ng\u1ee7 30 ph\u00fat gi\u00fap ch\u1ea5t l\u01b0\u1ee3ng gi\u1ea5c ng\u1ee7 t\u1ed1t h\u01a1n. Thi\u1ebfu ng\u1ee7 k\u00e9o d\u00e0i l\u00e0m suy gi\u1ea3m tr\u00ed nh\u1edb, s\u1ee9c t\u1eadp trung, kh\u1ea3 n\u0103ng \u0111i\u1ec1u ti\u1ebft c\u1ea3m x\u00fac \u2013 nh\u1eefng th\u1ee9 r\u1ea5t quan tr\u1ecdng khi l\u00e0m lu\u1eadn \u00e1n ho\u1eb7c s\u00e1ng t\u00e1c.<\/li>\n\n\n\n
        • Gi\u1ea5c ch\u1ee3p m\u1eaft ng\u1eafn (nap) \u0111\u1ea7u gi\u1edd chi\u1ec1u
          M\u1ed9t gi\u1ea5c ng\u1ee7 ng\u1eafn 10\u201320 ph\u00fat c\u00f3 th\u1ec3 gi\u00fap c\u1ea3i thi\u1ec7n s\u1ef1 t\u1ec9nh t\u00e1o v\u00e0 kh\u1ea3 n\u0103ng s\u00e1ng t\u1ea1o. Giai \u0111o\u1ea1n \u201cl\u01b0ng ch\u1eebng\u201d gi\u1eefa th\u1ee9c v\u00e0 ng\u1ee7 l\u00e0 l\u00fac n\u00e3o c\u00f3 th\u1ec3 t\u1ea1o ra nh\u1eefng k\u1ebft n\u1ed1i l\u1ea1 gi\u1eefa c\u00e1c \u00fd t\u01b0\u1edfng, c\u00f3 \u00edch cho vi\u1ec7c t\u00ecm \u1ea9n d\u1ee5, v\u00ed d\u1ee5, g\u00f3c nh\u00ecn m\u1edbi.<\/li>\n\n\n\n
        • \u201cB\u1ecf \u0111\u00f3 r\u1ed3i quay l\u1ea1i\u201d khi b\u00ed \u00fd
          Khi g\u1eb7p m\u1ed9t \u0111o\u1ea1n qu\u00e1 kh\u00f3 \u2013 kh\u00f4ng ngh\u0129 ra v\u00ed d\u1ee5, kh\u00f4ng t\u00ecm \u0111\u01b0\u1ee3c c\u00e1ch s\u1eafp x\u1ebfp lu\u1eadn \u0111i\u1ec3m \u2013 thay v\u00ec c\u1ed1 ng\u1ed3i l\u00ec, c\u00f3 th\u1ec3 ghi l\u1ea1i c\u00e2u h\u1ecfi c\u1ee5 th\u1ec3 (v\u00ed d\u1ee5: \u201cl\u00e0m sao ch\u1ee9ng minh lu\u1eadn \u0111i\u1ec3m A b\u1eb1ng v\u00ed d\u1ee5 \u0111\u1eddi s\u1ed1ng?\u201d), sau \u0111\u00f3 \u0111\u1ee9ng d\u1eady \u0111i b\u1ed9, l\u00e0m vi\u1ec7c tay ch\u00e2n nh\u1eb9 20\u201330 ph\u00fat. Vi\u1ec7c n\u00e0y cho ph\u00e9p nh\u1eefng m\u1ea1ng l\u01b0\u1edbi kh\u00e1c trong n\u00e3o ho\u1ea1t \u0111\u1ed9ng, t\u1ea1o \u0111i\u1ec1u ki\u1ec7n \u0111\u1ec3 \u00fd t\u01b0\u1edfng m\u1edbi b\u1ea5t ch\u1ee3t n\u1ea3y ra khi ta kh\u00f4ng g\u00f2 \u00e9p.<\/li>\n<\/ul>\n\n\n\n
          \n\n\n\n

          5. Th\u1ec3 d\u1ee5c, dinh d\u01b0\u1ee1ng v\u00e0 h\u00f4 h\u1ea5p \u2013 \u201cn\u1ec1n sinh h\u1ecdc\u201d cho b\u1ed9 n\u00e3o<\/h2>\n\n\n\n

          Kh\u00f4ng th\u1ec3 n\u00f3i \u0111\u1ebfn hi\u1ec7u su\u1ea5t tr\u00ed \u00f3c m\u00e0 b\u1ecf qua s\u1ee9c kh\u1ecfe th\u1ec3 ch\u1ea5t. N\u00e3o n\u1eb1m trong c\u01a1 th\u1ec3, v\u00e0 ch\u1ea5t l\u01b0\u1ee3ng m\u00e1u, oxy, ch\u1ea5t dinh d\u01b0\u1ee1ng \u0111\u1ec1u \u1ea3nh h\u01b0\u1edfng tr\u1ef1c ti\u1ebfp \u0111\u1ebfn kh\u1ea3 n\u0103ng t\u01b0 duy.<\/p>\n\n\n\n

            \n
          • V\u1eadn \u0111\u1ed9ng th\u1ec3 ch\u1ea5t \u0111\u1ec1u \u0111\u1eb7n
            T\u1eadp th\u1ec3 d\u1ee5c m\u1ee9c v\u1eeba ph\u1ea3i (nh\u01b0 \u0111i b\u1ed9 nhanh, \u0111\u1ea1p xe, b\u01a1i l\u1ed9i) kho\u1ea3ng 150\u2013300 ph\u00fat m\u1ed7i tu\u1ea7n \u0111\u01b0\u1ee3c ch\u1ee9ng minh gi\u00fap c\u1ea3i thi\u1ec7n l\u01b0u th\u00f4ng m\u00e1u, t\u0103ng m\u1ed9t s\u1ed1 y\u1ebfu t\u1ed1 h\u1ed7 tr\u1ee3 s\u1ef1 ph\u00e1t tri\u1ec3n v\u00e0 linh ho\u1ea1t c\u1ee7a t\u1ebf b\u00e0o th\u1ea7n kinh. Th\u00eam 1\u20132 bu\u1ed5i t\u1eadp s\u1ee9c m\u1ea1nh (ch\u1ed1ng \u0111\u1ea9y, squat, t\u1ea1 nh\u1eb9\u2026) c\u0169ng t\u1ed1t cho s\u1ee9c kh\u1ecfe to\u00e0n th\u00e2n. Ngay tr\u01b0\u1edbc m\u1ed9t phi\u00ean vi\u1ebft kh\u00f3, ch\u1ec9 c\u1ea7n v\u00e0i ph\u00fat v\u1eadn \u0111\u1ed9ng nh\u1eb9 c\u0169ng \u0111\u1ee7 \u201c\u0111\u00e1nh th\u1ee9c\u201d c\u01a1 th\u1ec3 v\u00e0 n\u00e3o.<\/li>\n\n\n\n
          • Ch\u1ebf \u0111\u1ed9 \u0103n th\u00e2n thi\u1ec7n v\u1edbi n\u00e3o
            \u0102n nhi\u1ec1u rau xanh, tr\u00e1i c\u00e2y, c\u00e1, c\u00e1c lo\u1ea1i h\u1ea1t; h\u1ea1n ch\u1ebf \u0111\u01b0\u1eddng tinh luy\u1ec7n, \u0111\u1ed3 chi\u00ean nhi\u1ec1u d\u1ea7u, r\u01b0\u1ee3u bia. Nh\u1eefng th\u1ef1c ph\u1ea9m g\u00e2y dao \u0111\u1ed9ng l\u1edbn \u0111\u01b0\u1eddng huy\u1ebft v\u00e0 g\u00e2y vi\u00eam c\u00f3 th\u1ec3 l\u00e0m t\u00e2m tr\u1ea1ng th\u1ea5t th\u01b0\u1eddng, d\u1ec5 m\u1ec7t, kh\u00f3 t\u1eadp trung.<\/li>\n\n\n\n
          • U\u1ed1ng n\u01b0\u1edbc r\u1ea3i \u0111\u1ec1u trong ng\u00e0y
            M\u1ea5t n\u01b0\u1edbc nh\u1eb9 \u0111\u00e3 c\u00f3 th\u1ec3 khi\u1ebfn ng\u01b0\u1eddi ta k\u00e9m t\u1ec9nh t\u00e1o h\u01a1n, gi\u1ea3m kh\u1ea3 n\u0103ng t\u1eadp trung. Th\u00f3i quen \u0111\u1ec3 s\u1eb5n chai n\u01b0\u1edbc tr\u00ean b\u00e0n v\u00e0 nh\u1ea5p t\u1eebng ng\u1ee5m trong ng\u00e0y l\u00e0 c\u00e1ch \u0111\u01a1n gi\u1ea3n gi\u00fap b\u1ed9 n\u00e3o ho\u1ea1t \u0111\u1ed9ng tr\u01a1n tru.<\/li>\n\n\n\n
          • Th\u1edf s\u00e2u c\u00f3 \u00fd th\u1ee9c
            Tr\u01b0\u1edbc m\u1ed7i phi\u00ean l\u00e0m vi\u1ec7c s\u00e2u, d\u00e0nh 2\u20135 ph\u00fat \u0111\u1ec3 h\u00edt th\u1edf ch\u1eadm: h\u00edt v\u00e0o kho\u1ea3ng 4 gi\u00e2y, th\u1edf ra kho\u1ea3ng 6 gi\u00e2y. Nh\u1ecbp th\u1edf d\u00e0i v\u00e0 \u0111\u1ec1u gi\u00fap c\u01a1 th\u1ec3 chuy\u1ec3n sang tr\u1ea1ng th\u00e1i th\u01b0 gi\u00e3n nh\u01b0ng v\u1eabn t\u1ec9nh t\u00e1o, gi\u1ea3m b\u1edbt lo \u00e2u, c\u0103ng th\u1eb3ng \u2013 v\u1ed1n l\u00e0 nh\u1eefng th\u1ee9 l\u00e0m \u201ck\u1eb9t\u201d d\u00f2ng suy ngh\u0129.<\/li>\n<\/ul>\n\n\n\n
            \n\n\n\n

            6. Nghi th\u1ee9c nh\u1ecf \u0111\u1ec3 \u201cb\u1eadt c\u00f4ng t\u1eafc\u201d s\u00e1ng t\u00e1c<\/h2>\n\n\n\n

            N\u00e3o r\u1ea5t nh\u1ea1y v\u1edbi th\u00f3i quen v\u00e0 t\u00edn hi\u1ec7u l\u1eb7p l\u1ea1i. N\u1ebfu m\u1ed7i l\u1ea7n chu\u1ea9n b\u1ecb vi\u1ebft, ta \u0111\u1ec1u th\u1ef1c hi\u1ec7n m\u1ed9t chu\u1ed7i h\u00e0nh \u0111\u1ed9ng gi\u1ed1ng nhau, b\u1ed9 n\u00e3o s\u1ebd d\u1ea7n h\u1ecdc \u0111\u01b0\u1ee3c r\u1eb1ng: \u201c\u00c0, s\u1eafp \u0111\u1ebfn gi\u1edd s\u00e1ng t\u00e1c\u201d v\u00e0 t\u1ef1 \u0111\u1ed9ng chuy\u1ec3n sang tr\u1ea1ng th\u00e1i t\u1eadp trung h\u01a1n.<\/p>\n\n\n\n

            C\u00f3 th\u1ec3 t\u1ea1o m\u1ed9t \u201cnghi th\u1ee9c\u201d \u0111\u01a1n gi\u1ea3n nh\u01b0:<\/p>\n\n\n\n

              \n
            • M\u1ed9t g\u00f3c l\u00e0m vi\u1ec7c c\u1ed1 \u0111\u1ecbnh, \u00edt \u0111\u1ed3
              Ch\u1ecdn m\u1ed9t b\u00e0n, m\u1ed9t gh\u1ebf, s\u1eafp x\u1ebfp g\u1ecdn g\u00e0ng, ch\u1ec9 \u0111\u1ec3 nh\u1eefng th\u1ee9 c\u1ea7n thi\u1ebft: m\u00e1y t\u00ednh ho\u1eb7c s\u1ed5 tay, t\u00e0i li\u1ec7u ch\u00ednh, b\u00fat, n\u01b0\u1edbc. M\u00f4i tr\u01b0\u1eddng c\u00e0ng \u00edt y\u1ebfu t\u1ed1 g\u00e2y xao nh\u00e3ng, n\u00e3o c\u00e0ng \u00edt ph\u1ea3i ch\u1ed1ng ch\u1ecdi v\u1edbi c\u00e1m d\u1ed7.<\/li>\n\n\n\n
            • Chu\u1ed7i h\u00e0nh \u0111\u1ed9ng l\u1eb7p l\u1ea1i tr\u01b0\u1edbc m\u1ed7i phi\u00ean
              V\u00ed d\u1ee5: \u0111\u1eb7t \u0111i\u1ec7n tho\u1ea1i sang ph\u00f2ng kh\u00e1c, pha m\u1ed9t t\u00e1ch tr\u00e0 ho\u1eb7c c\u00e0 ph\u00ea nh\u1eb9, m\u1edf m\u1ed9t playlist nh\u1ea1c kh\u00f4ng l\u1eddi quen thu\u1ed9c, ng\u1ed3i th\u1eb3ng l\u01b0ng, h\u00edt th\u1edf s\u00e2u 1 ph\u00fat, r\u1ed3i vi\u1ebft tay 2\u20133 c\u00e2u ng\u1eafn: \u201cTrong 90 ph\u00fat t\u1edbi, t\u00f4i s\u1ebd\u2026\u201d. \u0110\u00f3 l\u00e0 c\u00e1ch \u201cb\u00e1o tr\u01b0\u1edbc\u201d cho n\u00e3o bi\u1ebft nhi\u1ec7m v\u1ee5 s\u1eafp t\u1edbi l\u00e0 g\u00ec.<\/li>\n\n\n\n
            • Ghi ch\u00fa chuy\u1ec3n ti\u1ebfp tr\u01b0\u1edbc khi k\u1ebft th\u00fac
              Khi k\u1ebft th\u00fac m\u1ed9t phi\u00ean, d\u00e0nh 1\u20132 ph\u00fat ghi l\u1ea1i v\u00e0i g\u1ea1ch \u0111\u1ea7u d\u00f2ng: \u201cL\u1ea7n t\u1edbi c\u1ea7n l\u00e0m g\u00ec ti\u1ebfp theo?\u201d. Nh\u1edd v\u1eady, khi b\u1eaft \u0111\u1ea7u phi\u00ean sau, ta kh\u00f4ng ph\u1ea3i m\u1ea5t nhi\u1ec1u th\u1eddi gian \u0111\u1ec3 nh\u1edb l\u1ea1i, \u201cl\u1ea5y \u0111\u00e0\u201d l\u1ea1i t\u1eeb \u0111\u1ea7u.<\/li>\n\n\n\n
            • Ghi ch\u00e9p ng\u1eafn v\u1ec1 m\u1ed9t ng\u00e0y l\u00e0m vi\u1ec7c
              M\u1ed7i t\u1ed1i, vi\u1ebft v\u00e0i d\u00f2ng: h\u00f4m nay l\u00e0m \u0111\u01b0\u1ee3c m\u1ea5y phi\u00ean t\u1eadp trung th\u1eadt, \u0111i\u1ec1u g\u00ec gi\u00fap m\u00ecnh t\u1eadp trung, \u0111i\u1ec1u g\u00ec l\u00e0m m\u00ecnh ph\u00e2n t\u00e1n. Qua v\u00e0i tu\u1ea7n, ta s\u1ebd th\u1ea5y r\u00f5 nh\u1eefng m\u1eabu h\u00e0nh vi c\u00f3 l\u1ee3i ho\u1eb7c c\u00f3 h\u1ea1i, t\u1eeb \u0111\u00f3 \u0111i\u1ec1u ch\u1ec9nh l\u1ed1i s\u1ed1ng ph\u00f9 h\u1ee3p v\u1edbi b\u1ed9 n\u00e3o c\u1ee7a ch\u00ednh m\u00ecnh.<\/li>\n<\/ul>\n\n\n\n
              \n\n\n\n

              7. K\u1ebft n\u1ed1i khoa h\u1ecdc v\u1edbi \u0111\u1eddi s\u1ed1ng h\u1eb1ng ng\u00e0y<\/h2>\n\n\n\n

              T\u1ea5t c\u1ea3 nh\u1eefng nguy\u00ean t\u1eafc tr\u00ean \u0111\u1ec1u d\u1ef1a v\u00e0o c\u00e1ch b\u1ed9 n\u00e3o th\u1eadt s\u1ef1 ho\u1ea1t \u0111\u1ed9ng: n\u00f3 th\u00edch nh\u1ecbp \u0111i\u1ec7u \u1ed5n \u0111\u1ecbnh, phi\u00ean l\u00e0m vi\u1ec7c c\u00f3 m\u1edf \u2013 c\u00f3 \u0111\u00f3ng, c\u00f3 th\u1eddi gian ngh\u1ec9 \u0111\u1ee7 \u0111\u1ec3 ph\u1ee5c h\u1ed3i, c\u1ea7n gi\u1ea5c ng\u1ee7 ch\u1ea5t l\u01b0\u1ee3ng, c\u1ea7n c\u01a1 th\u1ec3 kh\u1ecfe m\u1ea1nh v\u00e0 h\u01b0\u1edfng l\u1ee3i t\u1eeb nh\u1eefng nghi th\u1ee9c nh\u1ecf l\u1eb7p l\u1ea1i h\u1eb1ng ng\u00e0y.<\/p>\n\n\n\n

              \u0110\u1ed1i v\u1edbi ng\u01b0\u1eddi d\u00e2n b\u00ecnh th\u01b0\u1eddng, kh\u00f4ng c\u1ea7n ph\u1ea3i hi\u1ec3u h\u1ebft c\u00e1c thu\u1eadt ng\u1eef chuy\u00ean m\u00f4n c\u1ee7a khoa h\u1ecdc th\u1ea7n kinh. \u0110i\u1ec1u quan tr\u1ecdng l\u00e0 bi\u1ebfn ki\u1ebfn th\u1ee9c \u0111\u00f3 th\u00e0nh c\u00e1c th\u00f3i quen r\u1ea5t c\u1ee5 th\u1ec3:<\/p>\n\n\n\n

                \n
              • d\u1eady v\u00e0 ng\u1ee7 \u0111\u1ec1u gi\u1edd,<\/li>\n\n\n\n
              • tranh th\u1ee7 \u00e1nh s\u00e1ng tr\u1eddi,<\/li>\n\n\n\n
              • chia nh\u1ecf th\u1eddi gian l\u00e0m vi\u1ec7c th\u00e0nh c\u00e1c phi\u00ean 60\u201390 ph\u00fat,<\/li>\n\n\n\n
              • cho b\u1ea3n th\u00e2n quy\u1ec1n ngh\u1ec9 15\u201320 ph\u00fat sau m\u1ed7i phi\u00ean,<\/li>\n\n\n\n
              • v\u1eadn \u0111\u1ed9ng, \u0103n u\u1ed1ng, u\u1ed1ng n\u01b0\u1edbc \u0111\u1ee7,<\/li>\n\n\n\n
              • v\u00e0 t\u1ea1o m\u1ed9t \u201cnghi th\u1ee9c\u201d nh\u1ecf d\u1eabn v\u00e0o v\u00e0 d\u1eabn ra kh\u1ecfi tr\u1ea1ng th\u00e1i s\u00e1ng t\u00e1c.<\/li>\n<\/ul>\n\n\n\n

                N\u1ebfu th\u1ef1c h\u00e0nh \u0111\u1ec1u \u0111\u1eb7n, b\u1ed9 n\u00e3o d\u1ea7n tr\u1edf n\u00ean \u201c\u0111\u00e1ng tin c\u1eady\u201d h\u01a1n: khi c\u1ea7n vi\u1ebft, n\u00f3 d\u1ec5 t\u1eadp trung, ki\u00ean nh\u1eabn, linh ho\u1ea1t; khi g\u1eb7p \u0111o\u1ea1n kh\u00f3, n\u00f3 bi\u1ebft c\u00e1ch ngh\u1ec9 v\u00e0 quay l\u1ea1i; v\u00e0 l\u00e2u d\u00e0i, vi\u1ec7c l\u00e0m nh\u1eefng c\u00f4ng vi\u1ec7c tr\u00ed \u00f3c n\u1eb7ng n\u1ec1 nh\u01b0 lu\u1eadn \u00e1n hay s\u00e1ng t\u00e1c kh\u00f4ng c\u00f2n l\u00e0 cu\u1ed9c chi\u1ebfn ti\u00eau hao, m\u00e0 tr\u1edf th\u00e0nh m\u1ed9t qu\u00e1 tr\u00ecnh c\u00f3 nh\u1ecbp \u0111i\u1ec7u, b\u1ec1n v\u1eefng v\u00e0 gi\u00e0u c\u1ea3m h\u1ee9ng h\u01a1n.<\/p>\n\n\n\n

                Sources<\/p>\n","protected":false},"excerpt":{"rendered":"

                \u0110\u1ec3 n\u00e3o \u201cl\u00e0m vi\u1ec7c h\u1ebft c\u00f4ng su\u1ea5t\u201d trong c\u00e1c c\u00f4ng vi\u1ec7c tr\u00ed \u00f3c n\u1eb7ng nh\u01b0 s\u00e1ng t\u00e1c v\u0103n h\u1ecdc hay vi\u1ebft lu\u1eadn \u00e1n, khoa h\u1ecdc th\u1ea7n kinh cho th\u1ea5y kh\u00f4ng…<\/p>\n","protected":false},"author":1,"featured_media":3430,"comment_status":"closed","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[104],"tags":[105],"jetpack_featured_media_url":"https:\/\/hienbacsi.com\/wp-content\/uploads\/2026\/02\/img_1547.jpg","_links":{"self":[{"href":"https:\/\/hienbacsi.com\/index.php\/wp-json\/wp\/v2\/posts\/3431"}],"collection":[{"href":"https:\/\/hienbacsi.com\/index.php\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/hienbacsi.com\/index.php\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/hienbacsi.com\/index.php\/wp-json\/wp\/v2\/users\/1"}],"replies":[{"embeddable":true,"href":"https:\/\/hienbacsi.com\/index.php\/wp-json\/wp\/v2\/comments?post=3431"}],"version-history":[{"count":1,"href":"https:\/\/hienbacsi.com\/index.php\/wp-json\/wp\/v2\/posts\/3431\/revisions"}],"predecessor-version":[{"id":3432,"href":"https:\/\/hienbacsi.com\/index.php\/wp-json\/wp\/v2\/posts\/3431\/revisions\/3432"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/hienbacsi.com\/index.php\/wp-json\/wp\/v2\/media\/3430"}],"wp:attachment":[{"href":"https:\/\/hienbacsi.com\/index.php\/wp-json\/wp\/v2\/media?parent=3431"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/hienbacsi.com\/index.php\/wp-json\/wp\/v2\/categories?post=3431"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/hienbacsi.com\/index.php\/wp-json\/wp\/v2\/tags?post=3431"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}