{"id":508,"date":"2022-05-12T18:02:52","date_gmt":"2022-05-12T11:02:52","guid":{"rendered":"http:\/\/azfree.co\/?p=508"},"modified":"2022-08-03T15:10:48","modified_gmt":"2022-08-03T08:10:48","slug":"lam-the-nao-de-tap-trung-vao-mot-viec-mot-luc-hieu-qua","status":"publish","type":"post","link":"https:\/\/123.guong.com.vn\/?p=508","title":{"rendered":"C\u00e1ch t\u1eadp trung cao \u0111\u1ed9 \u0111\u1ec3 h\u1ecdc t\u1eadp v\u00e0 l\u00e0m vi\u1ec7c hi\u1ec7u qu\u1ea3?"},"content":{"rendered":"\n<p>T\u1eadp trung l\u00e0 ch\u00eca kh\u00f3a d\u1eabn \u0111\u1ebfn th\u00e0nh c\u00f4ng. Th\u1ebf nh\u01b0ng, ng\u00e0y nay th\u1eadt kh\u00f3 \u0111\u1ec3 t\u1eadp trung v\u00e0o c\u00f4ng vi\u1ec7c khi ch\u00fang ta lu\u00f4n b\u1ecb t\u00e1c \u0111\u1ed9ng b\u1edfi m\u00f4i tr\u01b0\u1eddng xung quanh: L\u00e0m vi\u1ec7c trong m\u00f4i tr\u01b0\u1eddng c\u00f3 nhi\u1ec1u ti\u1ebfng \u1ed3n, b\u1ecb ph\u00e2n t\u00e2m b\u1edfi m\u1ea1ng x\u00e3 h\u1ed9i, l\u01b0\u1ee3ng tin t\u1ee9c cho\u00e1ng ng\u1ee3p v\u00e0 hi\u1ec7n t\u01b0\u1ee3ng Zapping ng\u00e0y c\u00e0ng ph\u1ed5 bi\u1ebfn (bi\u1ebft nhi\u1ec1u th\u1ee9 nh\u01b0ng ch\u1ec9 \u1edf m\u1ee9c \u0111\u1ed9 h\u1eddi h\u1ee3t), kh\u1ed1i l\u01b0\u1ee3ng c\u00f4ng vi\u1ec7c qu\u00e1 t\u1ea3i l\u00e0m ta m\u1ec7t m\u1ecfi, ki\u1ec7t s\u1ee9c,&#8230; L\u00e0m th\u1ebf n\u00e0o \u0111\u1ec3 c\u1ea3i thi\u1ec7n kh\u1ea3 n\u0103ng t\u1eadp trung v\u00e0 n\u00e2ng cao hi\u1ec7u su\u1ea5t c\u00f4ng vi\u1ec7c? M\u1ed9t s\u1ed1 c\u00e1ch b\u1ea1n c\u00f3 th\u1ec3 tham kh\u1ea3o v\u00e0 l\u1ef1a ch\u1ecdn \u0111\u1ec3 \u00e1p d\u1ee5ng ri\u00eang cho m\u00ecnh:<\/p>\n<div id=\"ez-toc-container\" class=\"ez-toc-v2_0_65 counter-hierarchy ez-toc-counter ez-toc-grey ez-toc-container-direction\">\n<div class=\"ez-toc-title-container\">\n<p class=\"ez-toc-title \" >N\u1ed9i dung ch&iacute;nh<\/p>\n<span class=\"ez-toc-title-toggle\"><a href=\"#\" class=\"ez-toc-pull-right ez-toc-btn ez-toc-btn-xs ez-toc-btn-default ez-toc-toggle\" aria-label=\"Toggle Table of Content\"><span class=\"ez-toc-js-icon-con\"><span class=\"\"><span class=\"eztoc-hide\" style=\"display:none;\">Toggle<\/span><span class=\"ez-toc-icon-toggle-span\"><svg style=\"fill: #999;color:#999\" xmlns=\"http:\/\/www.w3.org\/2000\/svg\" class=\"list-377408\" width=\"20px\" height=\"20px\" viewBox=\"0 0 24 24\" fill=\"none\"><path d=\"M6 6H4v2h2V6zm14 0H8v2h12V6zM4 11h2v2H4v-2zm16 0H8v2h12v-2zM4 16h2v2H4v-2zm16 0H8v2h12v-2z\" fill=\"currentColor\"><\/path><\/svg><svg style=\"fill: #999;color:#999\" class=\"arrow-unsorted-368013\" xmlns=\"http:\/\/www.w3.org\/2000\/svg\" width=\"10px\" height=\"10px\" viewBox=\"0 0 24 24\" version=\"1.2\" baseProfile=\"tiny\"><path d=\"M18.2 9.3l-6.2-6.3-6.2 6.3c-.2.2-.3.4-.3.7s.1.5.3.7c.2.2.4.3.7.3h11c.3 0 .5-.1.7-.3.2-.2.3-.5.3-.7s-.1-.5-.3-.7zM5.8 14.7l6.2 6.3 6.2-6.3c.2-.2.3-.5.3-.7s-.1-.5-.3-.7c-.2-.2-.4-.3-.7-.3h-11c-.3 0-.5.1-.7.3-.2.2-.3.5-.3.7s.1.5.3.7z\"\/><\/svg><\/span><\/span><\/span><\/a><\/span><\/div>\n<nav><ul class='ez-toc-list ez-toc-list-level-1 ' ><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-1\" href=\"https:\/\/123.guong.com.vn\/?p=508\/#Danh_sach_cong_viec_can_lam_To_Do_List\" title=\"Danh s\u00e1ch c\u00f4ng vi\u1ec7c c\u1ea7n l\u00e0m (To Do List)\">Danh s\u00e1ch c\u00f4ng vi\u1ec7c c\u1ea7n l\u00e0m (To Do List)<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-2\" href=\"https:\/\/123.guong.com.vn\/?p=508\/#Dat_muc_tieu_theo_quy_tac_SMART\" title=\"\u0110\u1eb7t m\u1ee5c ti\u00eau theo quy t\u1eafc SMART\">\u0110\u1eb7t m\u1ee5c ti\u00eau theo quy t\u1eafc SMART<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-3\" href=\"https:\/\/123.guong.com.vn\/?p=508\/#Tao_khong_gian_xanh\" title=\"T\u1ea1o kh\u00f4ng gian xanh\">T\u1ea1o kh\u00f4ng gian xanh<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-4\" href=\"https:\/\/123.guong.com.vn\/?p=508\/#Can_chu_y\" title=\"C\u1eb7n ch\u00fa \u00fd\">C\u1eb7n ch\u00fa \u00fd<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-5\" href=\"https:\/\/123.guong.com.vn\/?p=508\/#Hay_lam_mot_viec_duy_nhat_trong_mot_thoi_diem\" title=\"H\u00e3y l\u00e0m m\u1ed9t vi\u1ec7c duy nh\u1ea5t trong m\u1ed9t th\u1eddi \u0111i\u1ec3m\">H\u00e3y l\u00e0m m\u1ed9t vi\u1ec7c duy nh\u1ea5t trong m\u1ed9t th\u1eddi \u0111i\u1ec3m<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-6\" href=\"https:\/\/123.guong.com.vn\/?p=508\/#Loai_bo_cac_yeu_to_gay_phan_tam_nhieu_nhat_co_the\" title=\"Lo\u1ea1i b\u1ecf c\u00e1c y\u1ebfu t\u1ed1 g\u00e2y ph\u00e2n t\u00e2m nhi\u1ec1u nh\u1ea5t c\u00f3 th\u1ec3\">Lo\u1ea1i b\u1ecf c\u00e1c y\u1ebfu t\u1ed1 g\u00e2y ph\u00e2n t\u00e2m nhi\u1ec1u nh\u1ea5t c\u00f3 th\u1ec3<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-7\" href=\"https:\/\/123.guong.com.vn\/?p=508\/#Dat_thoi_gian_tap_trung_nghi_ngoi\" title=\"\u0110\u1eb7t th\u1eddi gian t\u1eadp trung &amp; ngh\u1ec9 ng\u01a1i\">\u0110\u1eb7t th\u1eddi gian t\u1eadp trung &amp; ngh\u1ec9 ng\u01a1i<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-8\" href=\"https:\/\/123.guong.com.vn\/?p=508\/#Hay_thu_mot_chut_Cafe\" title=\"H\u00e3y th\u1eed m\u1ed9t ch\u00fat Cafe\">H\u00e3y th\u1eed m\u1ed9t ch\u00fat Cafe<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-9\" href=\"https:\/\/123.guong.com.vn\/?p=508\/#Duy_tri_che_do_an_uong_hop_ly\" title=\"Duy tr\u00ec ch\u1ebf \u0111\u1ed9 \u0103n u\u1ed1ng h\u1ee3p l\u00fd\">Duy tr\u00ec ch\u1ebf \u0111\u1ed9 \u0103n u\u1ed1ng h\u1ee3p l\u00fd<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-10\" href=\"https:\/\/123.guong.com.vn\/?p=508\/#Tap_the_duc_deu_dan\" title=\"T\u1eadp th\u1ec3 d\u1ee5c \u0111\u1ec1u \u0111\u1eb7n\">T\u1eadp th\u1ec3 d\u1ee5c \u0111\u1ec1u \u0111\u1eb7n<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-11\" href=\"https:\/\/123.guong.com.vn\/?p=508\/#Ngu_ngon_giac_du_giac\" title=\"Ng\u1ee7 ngon gi\u1ea5c, \u0111\u1ee7 gi\u1ea5c\">Ng\u1ee7 ngon gi\u1ea5c, \u0111\u1ee7 gi\u1ea5c<\/a><\/li><\/ul><\/nav><\/div>\n<h2><span class=\"ez-toc-section\" id=\"Danh_sach_cong_viec_can_lam_To_Do_List\"><\/span>Danh s\u00e1ch c\u00f4ng vi\u1ec7c c\u1ea7n l\u00e0m (To Do List)<span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p>M\u1ed9t ph\u01b0\u01a1ng ph\u00e1p kh\u00f4ng h\u1ec1 m\u1edbi c\u00f3 th\u1ec3 b\u1ea1n s\u1ebd c\u1ea7n n\u00f3. \u0110\u00f3 l\u00e0, h\u00e3y vi\u1ebft ra nh\u1eefng c\u00f4ng vi\u1ec7c c\u1ea7n l\u00e0m (To Do List). B\u1eb1ng c\u00e1ch \u0111\u00f3 b\u1ea1n s\u1ebd lu\u00f4n bi\u1ebft \u0111\u01b0\u1ee3c m\u00ecnh c\u1ea7n l\u00e0m nh\u1eefng g\u00ec v\u00e0 kh\u00f4ng b\u1ecb qu\u00ean, nh\u1ea5t l\u00e0 v\u1edbi nh\u1eefng vi\u1ec7c c\u00f3 nhi\u1ec1u chi ti\u1ebft nh\u1ecf.<\/p>\n<p>Trong m\u1ed9t s\u1ed1 l\u0129nh v\u1ef1c, vi\u1ec7c li\u1ec7t k\u00ea nh\u1eefng c\u00f4ng vi\u1ec7c c\u1ee5 th\u1ec3 s\u1ebd c\u1ef1c k\u1ef3 h\u1eefu \u00edch. B\u1ea1n c\u00f3 th\u1ec3 \u00e1p d\u1ee5ng khi th\u1ea5y c\u1ea7n thi\u1ebft.<\/p>\n<p>N\u1ebfu b\u1ea1n kh\u00f4ng th\u00edch To Do List, b\u1ea1n h\u00e3y th\u1eed li\u1ec7t k\u00ea nh\u1eefng c\u00f4ng vi\u1ec7c \u0111\u00e3 ho\u00e0n th\u00e0nh. Sau m\u1ed9t ng\u00e0y l\u00e0m vi\u1ec7c, t\u00f4i tin r\u1eb1ng b\u1ea1n nh\u00ecn v\u00e0o danh s\u00e1ch c\u00e1c c\u00f4ng vi\u1ec7c \u0111\u00e3 ho\u00e0n th\u00e0nh b\u1ea1n th\u1ea5y t\u1ef1 h\u00e0o h\u01a1n l\u00e0 nh\u00ecn v\u00e0o To Do List m\u00e0 \u1edf \u0111\u00f3 c\u00f2n m\u1ed9t \u0111\u1ed1ng vi\u1ec7c ch\u01b0a l\u00e0m xong.<\/p>\n<h2><span class=\"ez-toc-section\" id=\"Dat_muc_tieu_theo_quy_tac_SMART\"><\/span>\u0110\u1eb7t m\u1ee5c ti\u00eau theo quy t\u1eafc SMART<span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><strong>S<\/strong>pecific (t\u00ednh c\u1ee5 th\u1ec3): B\u1ea1n s\u1ebd l\u00e0m g\u00ec \u0111\u1ec3 \u0111\u1ea1t \u0111\u01b0\u1ee3c m\u1ee5c ti\u00eau c\u1ee7a m\u00ecnh?<\/p>\n<p><strong>M<\/strong>easurable (t\u00ednh \u0111o l\u01b0\u1eddng): B\u1ea1n theo d\u00f5i ti\u1ebfn \u0111\u1ed9 c\u00f4ng vi\u1ec7c nh\u01b0 th\u1ebf n\u00e0o?<\/p>\n<p><strong>A<\/strong>chievable (t\u00ednh kh\u1ea3 thi): B\u1ea1n c\u00f3 th\u1ec3 ho\u00e0n th\u00e0nh c\u00f4ng vi\u1ec7c trong kho\u1ea3ng th\u1eddi gian m\u00ecnh \u0111\u1eb7t ra kh\u00f4ng?<\/p>\n<p><strong>R<\/strong>elevant (t\u00ednh th\u1ef1c t\u1ebf): Nh\u1eefng g\u00ec \u0111ang l\u00e0m c\u00f3 ph\u00f9 h\u1ee3p v\u1edbi m\u1ee5c ti\u00eau kh\u00f4ng?<\/p>\n<p><strong>T<\/strong>imely (Gi\u1edbi h\u1ea1n th\u1eddi gian): Khi n\u00e0o b\u1ea1n c\u1ea7n ho\u00e0n th\u00e0nh m\u1ee5c ti\u00eau?<\/p>\n<h2><span class=\"ez-toc-section\" id=\"Tao_khong_gian_xanh\"><\/span>T\u1ea1o kh\u00f4ng gian xanh<span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><img loading=\"lazy\" decoding=\"async\" class=\"aligncenter size-full wp-image-529\" src=\"http:\/\/azfree.co\/wp-content\/uploads\/2022\/05\/khong-gian-xanh.jpg\" alt=\"Kh\u00f4ng gian xanh\" width=\"750\" height=\"500\" srcset=\"https:\/\/123.guong.com.vn\/wp-content\/uploads\/2022\/05\/khong-gian-xanh.jpg 750w, https:\/\/123.guong.com.vn\/wp-content\/uploads\/2022\/05\/khong-gian-xanh-300x200.jpg 300w\" sizes=\"(max-width: 750px) 100vw, 750px\" \/><\/p>\n<p>N\u01a1i l\u00e0m vi\u1ec7c v\u1edbi nhi\u1ec1u c\u00e2y xanh c\u00f3 th\u1ec3 l\u00e0m t\u0103ng n\u0103ng su\u1ea5t l\u00e0m vi\u1ec7c c\u1ee7a b\u1ea1n. S\u1ef1 xu\u1ea5t hi\u1ec7n c\u1ee7a c\u00e2y xanh l\u00e0m t\u0103ng m\u1ee9c \u0111\u1ed9 h\u00e0i l\u00f2ng t\u1ea1i n\u01a1i l\u00e0m vi\u1ec7c. V\u00ec th\u1ebf, b\u1ea1n c\u00f3 th\u1ec3 t\u00ecm hi\u1ec3u th\u00eam v\u1ec1 c\u00e1c lo\u1ea1i c\u00e2y tr\u1ed3ng trong nh\u00e0 t\u1ed1t cho s\u1ee9c kh\u1ecfe \u0111\u1ec3 trang tr\u00ed n\u01a1i l\u00e0m vi\u1ec7c th\u00eam xanh m\u00e1t.<\/p>\n<p>M\u1ed9t n\u01a1i l\u00e0m vi\u1ec7c v\u1edbi nhi\u1ec1u c\u00e2y xanh th\u00fac \u0111\u1ea9y, r\u00e8n luy\u1ec7n s\u1ef1 t\u1eadp trung v\u00e0o c\u00f4ng vi\u1ec7c c\u1ee7a nh\u00e2n vi\u00ean b\u1eb1ng c\u00e1ch gi\u00fap t\u0103ng kh\u1ea3 n\u0103ng nh\u1eadn th\u1ee9c, c\u1ea3m x\u00fac v\u00e0 th\u1ec3 ch\u1ea5t khi l\u00e0m vi\u1ec7c.<\/p>\n<h2><span class=\"ez-toc-section\" id=\"Can_chu_y\"><\/span>C\u1eb7n ch\u00fa \u00fd<span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p>B\u1ea1n ph\u1ea3i s\u1eafp x\u1ebfp th\u1ee9 t\u1ef1 \u01b0u ti\u00ean cho c\u00f4ng vi\u1ec7c, vi\u1ec7c n\u00e0o quan tr\u1ecdng l\u00e0m tr\u01b0\u1edbc, kh\u00f4ng quan tr\u1ecdng th\u00ec l\u00e0m sau. V\u00ed d\u1ee5: S\u00e1ng s\u1edbm b\u1ea1n \u0111\u1ecdc tin t\u1ee9c gi\u1eadt g\u00e2n, m\u1ed9t v\u1ee5 \u0111\u00e1nh nhau, hay m\u1ed9t tin \u0111\u1ed9ng tr\u1eddi,.. th\u00ec khi chuy\u1ec3n sang c\u00f4ng vi\u1ec7c ch\u00ednh n\u00f3 v\u1eabn c\u00f2n d\u01b0 \u00e2m (C\u1eb7n ch\u00fa \u00fd) c\u1ee7a c\u00f4ng vi\u1ec7c tr\u01b0\u1edbc \u0111\u00f3, n\u00f3 s\u1ebd kh\u00f4ng h\u1ebft ngay v\u00e0 do \u0111\u00f3 n\u00f3 s\u1ebd \u1ea3nh h\u01b0\u1edfng t\u1edbi c\u00f4ng vi\u1ec7c quan tr\u1ecdng c\u1ee7a b\u1ea1n.<\/p>\n<h2><span class=\"ez-toc-section\" id=\"Hay_lam_mot_viec_duy_nhat_trong_mot_thoi_diem\"><\/span>H\u00e3y l\u00e0m m\u1ed9t vi\u1ec7c duy nh\u1ea5t trong m\u1ed9t th\u1eddi \u0111i\u1ec3m<span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p>Khi t\u00e2m tr\u00ed b\u1eaft \u0111\u1ea7u l\u00e0m vi\u1ec7c \u0111a nhi\u1ec7m (multi-task), ch\u00fang ta s\u1ebd m\u1ea5t nhi\u1ec1u n\u0103ng l\u01b0\u1ee3ng v\u00e0 b\u1ecb ph\u00e2n t\u00e1n t\u01b0 t\u01b0\u1edfng trong l\u00fac \u0111ang l\u00e0m. Trong khi \u0111\u00f3, n\u1ebfu ch\u1ec9 th\u1ef1c hi\u1ec7n m\u1ed9t nhi\u1ec7m v\u1ee5 duy nh\u1ea5t (single-task), ch\u00fang ta c\u00f3 th\u1ec3 t\u0103ng hi\u1ec7u su\u1ea5t l\u00e0m vi\u1ec7c l\u00ean r\u1ea5t nhi\u1ec1u so v\u1edbi l\u00e0m nhi\u1ec1u c\u00f4ng vi\u1ec7c m\u1ed9t l\u00fac.<\/p>\n<p>Kh\u00f4ng ch\u1ec9 v\u1eady, ch\u00fang ta c\u0169ng r\u00e8n luy\u1ec7n t\u00ednh cam k\u1ebft c\u1ee7a n\u00e3o b\u1ed9 \u0111\u1ec3 ho\u00e0n th\u00e0nh nhi\u1ec7m v\u1ee5. Thay v\u00ec l\u00e0m vi\u1ec7c \u0111a nhi\u1ec7m, h\u00e3y c\u1ed1 g\u1eafng s\u1eafp x\u1ebfp th\u1ee9 t\u1ef1 \u01b0u ti\u00ean v\u00e0 ho\u00e0n th\u00e0nh t\u1eebng c\u00f4ng vi\u1ec7c m\u1ed9t.<\/p>\n<h2><span class=\"ez-toc-section\" id=\"Loai_bo_cac_yeu_to_gay_phan_tam_nhieu_nhat_co_the\"><\/span>Lo\u1ea1i b\u1ecf c\u00e1c y\u1ebfu t\u1ed1 g\u00e2y ph\u00e2n t\u00e2m nhi\u1ec1u nh\u1ea5t c\u00f3 th\u1ec3<span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p>Ch\u00fang ta lu\u00f4n lu\u00f4n b\u1ecb \u1ea3nh h\u01b0\u1edfng b\u1edfi m\u00f4i tr\u01b0\u1eddng l\u00e0m vi\u1ec7c. Ch\u1eb3ng h\u1ea1n nh\u01b0, m\u00f4i tr\u01b0\u1eddng xung quanh \u1ed3n \u00e0o, khi l\u00e0m vi\u1ec7c v\u1edbi m\u00e1y t\u00ednh m\u1edf qu\u00e1 nhi\u1ec1u tab kh\u00f4ng li\u00ean quan tr\u00ean tr\u00ecnh duy\u1ec7t, nh\u1eefng th\u00f4ng b\u00e1o li\u00ean t\u1ee5c t\u1eeb c\u00e1c \u1ee9ng d\u1ee5ng s\u1ebd thu h\u00fat s\u1ef1 ch\u00fa \u00fd v\u00e0 khi\u1ebfn n\u00e3o b\u1ed9 b\u1eaft \u0111\u1ea7u l\u00e0m vi\u1ec7c \u0111a nhi\u1ec7m. V\u00e0 ngay c\u1ea3 vi\u1ec7c \u0111\u1ec3 \u0111i\u1ec7n tho\u1ea1i trong t\u1ea7m m\u1eaft c\u0169ng l\u00e0 m\u1ed9t nguy\u00ean nh\u00e2n g\u00e2y xao nh\u00e3ng.<\/p>\n<p>\u0110\u1ec3 t\u1eadp trung ho\u00e0n to\u00e0n v\u00e0o c\u00f4ng vi\u1ec7c, b\u1ea1n h\u00e3y t\u1ea1m th\u1eddi c\u1ea5t \u0111i\u1ec7n tho\u1ea1i, t\u1eaft nh\u1eefng tr\u00ecnh duy\u1ec7t, \u1ee9ng d\u1ee5ng, email kh\u00f4ng c\u1ea7n thi\u1ebft \u0111\u1ec3 t\u1ea1o ra m\u1ed9t m\u00f4i tr\u01b0\u1eddng l\u00e0m vi\u1ec7c v\u00e0 th\u1eddi gian t\u1ed1i \u01b0u nh\u1ea5t ho\u00e0n th\u00e0nh c\u00f4ng vi\u1ec7c \u01b0u ti\u00ean.<\/p>\n<h2><span class=\"ez-toc-section\" id=\"Dat_thoi_gian_tap_trung_nghi_ngoi\"><\/span>\u0110\u1eb7t th\u1eddi gian t\u1eadp trung &amp; ngh\u1ec9 ng\u01a1i<span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p>Chia nh\u1ecf th\u1eddi gian \u0111\u1ec3 l\u00e0m vi\u1ec7c, b\u1ea1n c\u00f3 th\u1ec3 \u0111\u1eb7t m\u1ed9t kho\u1ea3ng th\u1eddi gian c\u1ea7n t\u1eadp trung, c\u00f3 th\u1ec3 l\u00e0 25 ph\u00fat, 40 ph\u00fat,&#8230; t\u00f9y theo kh\u1ea3 n\u0103ng c\u1ee7a m\u1ed7i ng\u01b0\u1eddi, sau \u0111\u00f3 ngh\u1ec9 5 ph\u00fat, 10 ph\u00fat. C\u1ee9 l\u1eb7p \u0111i l\u1eb7p l\u1ea1i nh\u01b0 v\u1eady m\u1ed9t c\u00e1ch \u0111\u1ec1u \u0111\u1eb7n b\u1ea1n s\u1ebd th\u1ea5y ti\u1ebfn \u0111\u1ed9 c\u00f4ng vi\u1ec7c v\u00e0 h\u1ecdc t\u1eadp r\u1ea5t hi\u1ec7u qu\u1ea3.<\/p>\n<h2><span class=\"ez-toc-section\" id=\"Hay_thu_mot_chut_Cafe\"><\/span>H\u00e3y th\u1eed m\u1ed9t ch\u00fat Cafe<span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p>Nhi\u1ec1u ng\u01b0\u1eddi th\u00edch b\u1eaft \u0111\u1ea7u ng\u00e0y m\u1edbi b\u1eb1ng m\u1ed9t t\u00e1ch Cafe, \u0111\u1ec3 c\u00f3 tinh th\u1ea7n s\u1ea3ng kho\u00e1i, vui v\u1ebb cho m\u1ed9t ng\u00e0y l\u00e0m vi\u1ec7c hi\u1ec7u qu\u1ea3. B\u1ea1n c\u00f3 th\u1ec3 d\u00f9ng \u0111\u1ed3 u\u1ed1ng kh\u00e1c c\u00f3 ch\u1ee9a Caffeine nh\u01b0 tr\u00e0 xanh, cacao,&#8230; Tuy nhi\u00ean, b\u1ea1n kh\u00f4ng n\u00ean l\u1ea1m d\u1ee5ng c\u00e1c lo\u1ea1i \u0111\u1ed3 u\u1ed1ng n\u00e0y, \u0111\u1eb7c bi\u1ec7t l\u00e0 l\u00fac b\u1ee5ng \u0111\u00f3i v\u00ec n\u00f3 s\u1ebd khi\u1ebfn b\u1ea1n b\u1ed3n ch\u1ed3n, lo l\u1eafng v\u00e0 kh\u00f3 t\u1eadp trung.<\/p>\n<h2><span class=\"ez-toc-section\" id=\"Duy_tri_che_do_an_uong_hop_ly\"><\/span>Duy tr\u00ec ch\u1ebf \u0111\u1ed9 \u0103n u\u1ed1ng h\u1ee3p l\u00fd<span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p>\u0110i\u1ec1u n\u00e0y l\u00e0 hi\u1ec3n nhi\u00ean. \u0102n 3 b\u1eefa m\u1ed7i ng\u00e0y theo nguy\u00ean t\u1eafc <em>&#8220;B\u1eefa s\u00e1ng \u0103n no, b\u1eefa tr\u01b0a \u0103n \u0111\u1ee7 v\u00e0 b\u1eefa t\u1ed1i \u0103n \u00edt&#8221;<\/em> v\u00e0 c\u00e1c b\u1eefa ph\u1ee5 kh\u00e1c n\u1ebfu c\u00f3 th\u1ec3, \u0103n nhi\u1ec1u lo\u1ea1i carbohydrate, th\u1ecbt, c\u00e1, tr\u1ee9ng, s\u1eefa v\u00e0 c\u00e1c s\u1ea3n ph\u1ea9m t\u1eeb s\u1eefa, c\u00f9ng c\u00e1c lo\u1ea1i rau v\u00e0 tr\u00e1i c\u00e2y trong ch\u1ebf \u0111\u1ed9 \u0103n u\u1ed1ng l\u00e0nh m\u1ea1nh. \u0102n u\u1ed1ng \u0111i\u1ec1u \u0111\u1ed9 v\u00e0 \u0111\u00fang c\u00e1ch \u0111\u1ec3 duy tr\u00ec s\u1ee9c kh\u1ecfe t\u1ed1t.<\/p>\n<h2><span class=\"ez-toc-section\" id=\"Tap_the_duc_deu_dan\"><\/span>T\u1eadp th\u1ec3 d\u1ee5c \u0111\u1ec1u \u0111\u1eb7n<span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p>T\u1eadp th\u1ec3 d\u1ee5c kh\u00f4ng ch\u1ec9 c\u00f3 l\u1ee3i cho c\u01a1 th\u1ec3, n\u00f3 c\u00f3 c\u00f3 t\u00e1c d\u1ee5ng t\u0103ng c\u01b0\u1eddng &#8220;s\u1ee9c kh\u1ecfe&#8221; cho n\u00e3o b\u1ed9 &#8211; th\u1ee9 gi\u00fap b\u1ea1n suy ngh\u0129 v\u00e0 t\u1eadp trung. Nhi\u1ec1u ng\u01b0\u1eddi qu\u00e1 b\u1eadn r\u1ed9n \u0111\u1ec3 c\u00f3 th\u1ec3 d\u00e0nh m\u1ed9t ch\u00fat th\u1eddi gian th\u1ec3 d\u1ee5c m\u1ed7i ng\u00e0y, nh\u01b0ng c\u00f3 l\u1ebd h\u1ecd n\u00ean suy ngh\u0129 nghi\u00eam t\u00fac v\u1ec1 vi\u1ec7c \u0111\u00f3 n\u1ebfu mu\u1ed1n c\u00f3 kh\u1ea3 n\u0103ng t\u1eadp trung t\u1ed1t h\u01a1n.<\/p>\n<p>T\u1eadp th\u1ec3 d\u1ee5c th\u01b0\u1eddng xuy\u00ean c\u00f3 hi\u1ec7u qu\u1ea3 k\u00edch th\u00edch t\u1ea1o ra m\u1ed9t ch\u1ea5t trong n\u00e3o b\u1ed9 gi\u00fap c\u1ea3i thi\u1ec7n b\u1ed9 nh\u1edb v\u00e0 c\u00e1c ch\u1ee9c n\u0103ng kh\u00e1c c\u1ee7a n\u00e3o b\u1ed9.<\/p>\n<h2><span class=\"ez-toc-section\" id=\"Ngu_ngon_giac_du_giac\"><\/span>Ng\u1ee7 ngon gi\u1ea5c, \u0111\u1ee7 gi\u1ea5c<span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p>Th\u00f3i quen n\u00e0y ch\u1eb3ng c\u00f3 g\u00ec \u0111\u1eb7c bi\u1ec7t v\u00e0 c\u0169ng ch\u1eb3ng c\u00f3 g\u00ec kh\u00f3 \u0111\u1ec3 th\u1ef1c hi\u1ec7n c\u1ea3. N\u1ebfu b\u1ea1n m\u1ea5t ng\u1ee7 c\u00f3 th\u1ec3 g\u00e2y ra nh\u1eefng tri\u00eau ch\u1ee9ng m\u1ea5t t\u1eadp trung k\u00e9o d\u00e0i v\u00e0 th\u1eadm ch\u00ed l\u00e0 c\u1ea3 suy nh\u01b0\u1ee3c c\u01a1 th\u1ec3. V\u1eady n\u00ean h\u00e3y c\u1ed1 g\u1eafng th\u01b0\u1edfng cho m\u00ecnh nh\u1eefng gi\u1ea5c ng\u1ee7 \u00eam \u00e1i sau m\u1ed9t ng\u00e0y l\u00e0m vi\u1ec7c v\u1ea5t v\u1ea3 nh\u00e9.<\/p>\n<p><a href=\"http:\/\/azfree.co\/?p=237\">N\u00ean \u0111i ng\u1ee7 l\u00fac m\u1ea5y gi\u1edd v\u00e0 ng\u1ee7 th\u1ebf n\u00e0o t\u1ed1t cho s\u1ee9c kh\u1ecfe, ng\u1ee7 \u00edt m\u00e0 kh\u00f4ng m\u1ec7t?<\/a><\/p>\n<p style=\"text-align: right;\"><em>Theo Gi\u00e1o s\u01b0 Anh-t\u1eb9c-n\u00e9t<\/em><\/p>\n","protected":false},"excerpt":{"rendered":"<p>T\u1eadp trung l\u00e0 ch\u00eca kh\u00f3a d\u1eabn \u0111\u1ebfn th\u00e0nh c\u00f4ng. Th\u1ebf nh\u01b0ng, ng\u00e0y nay th\u1eadt kh\u00f3 \u0111\u1ec3 t\u1eadp trung v\u00e0o c\u00f4ng vi\u1ec7c khi ch\u00fang ta lu\u00f4n b\u1ecb t\u00e1c \u0111\u1ed9ng b\u1edfi m\u00f4i tr\u01b0\u1eddng xung quanh: L\u00e0m vi\u1ec7c trong m\u00f4i tr\u01b0\u1eddng c\u00f3 nhi\u1ec1u ti\u1ebfng \u1ed3n, b\u1ecb ph\u00e2n t\u00e2m b\u1edfi m\u1ea1ng x\u00e3 h\u1ed9i, l\u01b0\u1ee3ng tin t\u1ee9c cho\u00e1ng ng\u1ee3p v\u00e0 [&hellip;]<\/p>\n","protected":false},"author":1,"featured_media":0,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"pgc_sgb_lightbox_settings":"","footnotes":""},"categories":[106],"tags":[116],"series":[],"blocksy_meta":{"styles_descriptor":{"styles":{"desktop":"","tablet":"","mobile":""},"google_fonts":[],"version":6}},"yoast_head":"<!-- This site is optimized with the Yoast SEO Premium plugin v18.1 (Yoast SEO v22.4) - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>C\u00e1ch t\u1eadp trung cao \u0111\u1ed9 \u0111\u1ec3 h\u1ecdc t\u1eadp v\u00e0 l\u00e0m vi\u1ec7c hi\u1ec7u qu\u1ea3? 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