{"id":2973300,"date":"2025-08-12T08:00:41","date_gmt":"2025-08-12T01:00:41","guid":{"rendered":"https:\/\/kill2.mmmaq.com/_res_0\/?p=2973300"},"modified":"2025-08-11T14:12:34","modified_gmt":"2025-08-11T07:12:34","slug":"ky-thuat-qua-ca-chua-pomodoro-giup-ban-vuot-qua-su-tri-hoan-cong-viec","status":"publish","type":"post","link":"https:\/\/kill2.mmmaq.com/_res_0\/ky-thuat-qua-ca-chua-pomodoro-giup-ban-vuot-qua-su-tri-hoan-cong-viec\/","title":{"rendered":"K\u1ef9 thu\u1eadt qu\u1ea3 c\u00e0 chua (Pomodoro) gi\u00fap b\u1ea1n v\u01b0\u1ee3t qua s\u1ef1 tr\u00ec ho\u00e3n c\u00f4ng vi\u1ec7c"},"content":{"rendered":"
\"K\u1ef9

K\u1ef9 thu\u1eadt qu\u1ea3 c\u00e0 chua (Pomodoro) c\u00f3 th\u1ec3 gi\u00fap b\u1ea1n trong c\u00f4ng vi\u1ec7c nh\u01b0 th\u1ebf n\u00e0o? \u1ea2nh: Shutterstock<\/p><\/div>\n

Ai trong ch\u00fang ta c\u00f3 l\u1ebd c\u0169ng t\u1eebng m\u1ed9t l\u1ea7n tr\u00ec ho\u00e3n \u0111i\u1ec1u g\u00ec \u0111\u00f3. Trong h\u1ecdc t\u1eadp v\u00e0 c\u00f4ng vi\u1ec7c, \u0111\u00f3 c\u00f3 th\u1ec3 l\u00e0 b\u00e0i t\u1eadp kh\u00f3 nh\u1eb1n hay m\u1ed9t d\u1ef1 \u00e1n \u0111\u1ed3 s\u1ed9 khi\u1ebfn b\u1ea1n kh\u00f4ng bi\u1ebft n\u00ean b\u1eaft \u0111\u1ea7u t\u1eeb \u0111\u00e2u. Trong s\u1ee9c kh\u1ecfe, \u0111\u00f3 c\u00f3 th\u1ec3 l\u00e0 vi\u1ec7c b\u1ea1n mu\u1ed1n b\u1eaft \u0111\u1ea7u t\u1eadp luy\u1ec7n th\u1ec3 d\u1ee5c th\u1ec3 thao hay thay \u0111\u1ed5i th\u00f3i quen \u0103n u\u1ed1ng, nh\u01b0ng c\u1ee9 m\u00e3i r\u01a1i v\u00e0o t\u00ecnh tr\u1ea1ng “\u0111\u1ec3 mai t\u00ednh”. Th\u1eadm ch\u00ed vi\u1ec7c lau d\u1ecdn nh\u00e0, s\u1eafp x\u1ebfp t\u1ee7 \u0111\u1ed3, b\u1ecf \u0111i nh\u1eefng trang ph\u1ee5c kh\u00f4ng c\u00f2n ph\u00f9 h\u1ee3p v\u1edbi b\u1ea3n th\u00e2n… s\u1ef1 tr\u00ec ho\u00e3n c\u00f3 th\u1ec3 hi\u1ec7n di\u1ec7n trong b\u1ea5t k\u1ef3 ng\u00f3c ng\u00e1ch n\u00e0o c\u1ee7a cu\u1ed9c s\u1ed1ng, v\u00e0 l\u00e0 chuy\u1ec7n c\u1ee7a ch\u1eb3ng ri\u00eang ai.<\/p>\n

T\u1ea5t nhi\u00ean, ch\u00fang ta c\u00f3 v\u00e0i nguy\u00ean nh\u00e2n c\u1ee7a s\u1ef1 tr\u00ec ho\u00e3n. Ch\u1eb3ng h\u1ea1n nh\u01b0 thi\u1ebfu h\u1ee9ng th\u00fa, k\u00e9m t\u1eadp trung, hay thi\u1ebfu ng\u1ee7. Nh\u01b0ng cu\u1ed1i c\u00f9ng, c\u00e2u h\u1ecfi quan tr\u1ecdng nh\u1ea5t l\u00e0: l\u00e0m th\u1ebf n\u00e0o \u0111\u1ec3 ng\u1eebng tr\u00ec ho\u00e3n? M\u1ed9t gi\u1ea3i ph\u00e1p cho b\u1ea1n l\u00e0 k\u1ef9 thu\u1eadt qu\u1ea3 c\u00e0 chua (Pomodoro)<\/p>\n

K\u1ef9 thu\u1eadt qu\u1ea3 c\u00e0 chua Pomodoro l\u00e0 g\u00ec?<\/h2>\n
\"\"

Th\u1ef1c hi\u1ec7n Pomodoro c\u1ea7n ph\u1ea3i c\u00f3 m\u1ee5c ti\u00eau l\u00e0m vi\u1ec7c\/c\u00f4ng vi\u1ec7c r\u00f5 r\u00e0ng. \u1ea2nh: Shutterstock<\/p><\/div>\n

K\u1ef9 thu\u1eadt qu\u1ea3 c\u00e0 chua Pomodoro (Pomodoro trong ti\u1ebfng \u00dd c\u00f3 ngh\u0129a l\u00e0 qu\u1ea3 c\u00e0 chua) b\u1eaft ngu\u1ed3n t\u1eeb nh\u1eefng n\u0103m 1980.<\/p>\n

M\u1ed9t sinh vi\u00ean t\u00ean Francesco Cirillo quy\u1ebft \u0111\u1ecbnh s\u1eed d\u1ee5ng chi\u1ebfc \u0111\u1ed3ng h\u1ed3 b\u1ea5m gi\u1edd h\u00ecnh qu\u1ea3 c\u00e0 chua \u0111\u1ec3 theo d\u00f5i th\u1eddi gian l\u00e0m vi\u1ec7c c\u1ee7a m\u00ecnh. Ban \u0111\u1ea7u, anh ch\u1ec9 mu\u1ed1n gi\u00fap b\u1ea3n th\u00e2n ho\u00e0n th\u00e0nh vi\u1ec7c h\u1ecdc \u0111\u1ea1i h\u1ecdc hi\u1ec7u qu\u1ea3 h\u01a1n. Nh\u01b0ng c\u00f3 l\u1ebd anh ch\u01b0a bao gi\u1edd ngh\u0129 r\u1eb1ng m\u00ecnh s\u1ebd ph\u00e1t tri\u1ec3n m\u1ed9t h\u1ec7 th\u1ed1ng l\u00e0m vi\u1ec7c c\u00f3 th\u1ec3 t\u1ed3n t\u1ea1i qua nhi\u1ec1u th\u1ebf h\u1ec7. Sau n\u00e0y, anh th\u1eadm ch\u00ed c\u00f2n vi\u1ebft m\u1ed9t cu\u1ed1n s\u00e1ch v\u1ec1 K\u1ef9 thu\u1eadt Pomodoro, \u1ee7ng h\u1ed9 vi\u1ec7c gi\u1ea3m thi\u1ec3u s\u1ef1 tr\u00ec ho\u00e3n hi\u1ec7u qu\u1ea3.<\/p>\n

N\u00f3i m\u1ed9t c\u00e1ch \u0111\u01a1n gi\u1ea3n, K\u1ef9 thu\u1eadt Pomodoro l\u00e0 m\u1ed9t chi\u1ebfn l\u01b0\u1ee3c qu\u1ea3n l\u00fd th\u1eddi gian. N\u00f3 kh\u00f4ng ch\u1ec9 gi\u00fap t\u0103ng n\u0103ng su\u1ea5t m\u00e0 c\u00f2n gi\u00fap vi\u1ec7c th\u1ef1c hi\u1ec7n tr\u1edf n\u00ean c\u1ef1c k\u1ef3 d\u1ec5 d\u00e0ng m\u00e0 kh\u00f4ng c\u1ea7n ph\u1ea3i \u0111\u1eb7t ra m\u1ed9t l\u1ecbch tr\u00ecnh c\u1ee9ng nh\u1eafc, phi th\u1ef1c t\u1ebf.<\/p>\n

\u0110\u1ec3 \u00e1p d\u1ee5ng k\u1ef9 thu\u1eadt nh\u1eb1m c\u1ea3i thi\u1ec7n t\u00ecnh tr\u1ea1ng tr\u00ec ho\u00e3n n\u00e0y, tr\u01b0\u1edbc ti\u00ean b\u1ea1n c\u1ea7n chia m\u1ed9t ng\u00e0y c\u1ee7a m\u00ecnh th\u00e0nh c\u00e1c kho\u1ea3ng th\u1eddi gian. Khi Francesco Cirillo m\u1edbi b\u1eaft \u0111\u1ea7u th\u1eed nghi\u1ec7m, \u00f4ng ch\u1ecdn m\u1ed1c th\u1eddi gian \u0111\u1ea7u ti\u00ean l\u00e0 10 ph\u00fat. Nh\u01b0ng b\u1ea1n c\u00f3 th\u1ec3 thay \u0111\u1ed5i t\u00f9y theo nhu c\u1ea7u c\u00e1 nh\u00e2n. Khi chu\u00f4ng \u0111\u1ed3ng h\u1ed3 reo, b\u1ea1n ngh\u1ec9 ng\u01a1i 5 ph\u00fat tr\u01b0\u1edbc khi ti\u1ebfp t\u1ee5c l\u1eb7p l\u1ea1i. Sau khi ho\u00e0n th\u00e0nh 4 chu k\u1ef3 nh\u01b0 v\u1eady, b\u1ea1n s\u1ebd ngh\u1ec9 15 \u2013 30 ph\u00fat tr\u01b0\u1edbc khi quay l\u1ea1i chu tr\u00ecnh.<\/p>\n

T\u00e1c d\u1ee5ng c\u1ee7a k\u1ef9 thu\u1eadt Pomodoro trong vi\u1ec7c c\u1ea3i thi\u1ec7n t\u1eadp trung tinh th\u1ea7n cao \u0111\u1ed9, h\u1ea1n ch\u1ebf t\u00ecnh tr\u1ea1ng tr\u00ec ho\u00e3n<\/h2>\n

Nh\u1eefng ng\u01b0\u1eddi \u00e1p d\u1ee5ng Pomodoro cho r\u1eb1ng n\u00f3 gi\u00fap t\u0103ng c\u01b0\u1eddng hi\u1ec7u su\u1ea5t c\u00f4ng vi\u1ec7c, gi\u1ea3m s\u1ef1 tr\u00ec ho\u00e3n, c\u1ea3i thi\u1ec7n s\u1ef1 t\u1eadp trung v\u00e0 \u0111\u1ed9ng l\u1ef1c. Th\u1eadm ch\u00ed ng\u0103n ng\u1eeba ki\u1ec7t s\u1ee9c. T\u1ea5t c\u1ea3 y\u1ebfu t\u1ed1 n\u00e0y g\u00f3p ph\u1ea7n n\u00e2ng cao s\u1ef1 h\u00e0i l\u00f2ng trong c\u00f4ng vi\u1ec7c. Quan tr\u1ecdng nh\u1ea5t l\u00e0 c\u00e2n b\u1eb1ng gi\u1eefa c\u00f4ng vi\u1ec7c v\u00e0 cu\u1ed9c s\u1ed1ng.<\/p>\n

M\u1eb7c d\u00f9 nhi\u1ec1u nghi\u00ean c\u1ee9u khoa h\u1ecdc cho th\u1ea5y n\u00e3o b\u1ed9 c\u00f3 th\u1ec3 t\u1eadp trung 90 ph\u00fat tr\u01b0\u1edbc khi c\u1ea7n ngh\u1ec9 ng\u01a1i. Song, trong th\u1ebf gi\u1edbi \u0111a m\u00e0n h\u00ecnh hi\u1ec7n nay, ch\u00fang ta b\u1ecb ng\u1eadp trong nh\u1eefng th\u1ee9 g\u00e2y xao nh\u00e3ng, d\u1ec5 d\u00e0ng khi\u1ebfn n\u00e3o b\u1ed9 tr\u00e0n ng\u1eadp dopamine. \u0110\u00f4i khi, b\u1ea1n c\u00f2n c\u1ea3m th\u1ea5y m\u00ecnh kh\u00f3 c\u00f3 th\u1ec3 t\u1eadp trung v\u00e0o \u0111i\u1ec1u g\u00ec \u0111\u00f3 d\u00e0i h\u01a1n 5 ph\u00fat (th\u1eadm ch\u00ed l\u00e0 ng\u1eafn h\u01a1n). Vi\u1ec7c th\u1eed th\u00e1ch b\u1ea3n th\u00e2n t\u1eadp trung 25 ph\u00fat li\u00ean t\u1ee5c khi l\u00e0m vi\u1ec7c nghe c\u00f3 v\u1ebb nh\u01b0 m\u1ed9t gi\u1ea5c m\u01a1 vi\u1ec3n v\u00f4ng v\u1edbi nhi\u1ec1u ng\u01b0\u1eddi.<\/p>\n

Pomodoro v\u1ec1 c\u01a1 b\u1ea3n l\u00e0 m\u1ed9t k\u1ef9 thu\u1eadt t\u01b0\u01a1ng t\u1ef1 th\u1eddi gian. L\u1eafng nghe ti\u1ebfng \u0111\u1ed3ng h\u1ed3 \u0111\u1ebfm ng\u01b0\u1ee3c t\u00edch t\u1eafc, n\u00f3 th\u1ef1c s\u1ef1 cho ph\u00e9p b\u1ea1n b\u01b0\u1edbc v\u00e0o tr\u1ea1ng th\u00e1i tr\u00f4i ch\u1ea3y v\u00e0 t\u1eadp trung v\u00e0o c\u00f4ng vi\u1ec7c.<\/p>\n\n\n\n
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Tr\u00ecnh t\u1ef1 \u00e1p d\u1ee5ng k\u1ef9 thu\u1eadt Pomodoro<\/h3>\n

\u0110\u1ec3 \u00e1p d\u1ee5ng k\u1ef9 thu\u1eadt Pomodoro hi\u1ec7u qu\u1ea3, b\u1ea1n n\u00ean v\u1ea1ch ra c\u00e1c k\u1ebf ho\u1ea1ch c\u1ee5 th\u1ec3 nh\u01b0 sau:<\/p>\n

B\u01b0\u1edbc 1: Ch\u1ecdn m\u1ed9t nhi\u1ec7m v\u1ee5.<\/strong> Tr\u01b0\u1edbc khi b\u1eaft \u0111\u1ea7u phi\u00ean Pomodoro \u0111\u1ea7u ti\u00ean, h\u00e3y ch\u1ecdn m\u1ed9t nhi\u1ec7m v\u1ee5 c\u1ee5 th\u1ec3. V\u00ed d\u1ee5: ho\u00e0n th\u00e0nh b\u00e0i thuy\u1ebft tr\u00ecnh PowerPoint, vi\u1ebft b\u00e1o c\u00e1o hi\u1ec7u su\u1ea5t ho\u1eb7c l\u1eadp ng\u00e2n s\u00e1ch cho qu\u00fd ti\u1ebfp theo. M\u1ee5c ti\u00eau n\u00e0y c\u1ea7n r\u00f5 r\u00e0ng, kh\u00f4ng ch\u1ec9 l\u00e0 m\u1ed9t kh\u00e1i ni\u1ec7m m\u01a1 h\u1ed3 v\u1ec1 c\u00f4ng vi\u1ec7c.<\/p>\n

B\u01b0\u1edbc 2: \u0110\u1eb7t h\u1eb9n gi\u1edd<\/strong>. Ch\u1ecdn m\u1ed9t c\u1ed9t m\u1ed1c th\u1eddi gian ph\u00f9 h\u1ee3p v\u1edbi kh\u1ea3 n\u0103ng t\u1eadp trung c\u1ee7a b\u1ea1n, dao \u0111\u1ed9ng t\u1eeb 10 ph\u00fat \u0111\u1ebfn 25 ph\u00fat. \u01afu ti\u00ean ch\u1ecdn \u0111\u1ed3ng h\u1ed3 b\u00e1o th\u1ee9c ho\u1eb7c b\u1ed9 h\u1eb9n gi\u1edd ki\u1ec3u c\u0169 thay v\u00ec d\u00f9ng \u0111i\u1ec7n tho\u1ea1i. B\u1edfi v\u00ec nh\u00ecn v\u00e0o m\u00e0n h\u00ecnh \u0111i\u1ec7n tho\u1ea1i c\u00f3 th\u1ec3 khi\u1ebfn b\u1ea1n m\u1ea5t t\u1eadp trung.<\/p>\n

B\u01b0\u1edbc 3: Th\u1ef1c hi\u1ec7n nhi\u1ec7m v\u1ee5.<\/strong> B\u1eaft \u0111\u1ea7u t\u1eadp trung v\u00e0o c\u00f4ng vi\u1ec7c cho \u0111\u1ebfn khi h\u1ebft gi\u1edd. L\u1eddi khuy\u00ean ch\u00e2n th\u00e0nh l\u00e0 b\u1ea1n n\u00ean c\u1ea5t \u0111i\u1ec7n tho\u1ea1i \u0111i v\u00e0 h\u1ea1n ch\u1ebf m\u1edf c\u00e1c tab web kh\u00f4ng li\u00ean quan \u0111\u1ec3 tr\u00e1nh b\u1ecb ph\u00e2n t\u00e2m b\u1edfi nh\u1eefng vi\u1ec7c kh\u00e1c.<\/p>\n

B\u01b0\u1edbc 4: Ngh\u1ec9 ng\u01a1i.<\/strong> Khi chu\u00f4ng reo h\u1ebft gi\u1edd, h\u00e3y d\u1eebng vi\u1ec7c b\u1ea1n \u0111ang l\u00e0m v\u00e0 ngh\u1ec9 ng\u01a1i tr\u1ecdn v\u1eb9n trong 5 ph\u00fat. B\u1ea1n n\u00ean d\u00f9ng th\u1eddi gian n\u00e0y \u0111\u1ec3 \u0111i v\u1ec7 sinh, u\u1ed1ng m\u1ed9t \u00edt n\u01b0\u1edbc, ho\u1eb7c \u0111\u1ee9ng d\u1eady v\u01b0\u01a1n vai v\u1eb7n m\u00ecnh, th\u01b0 gi\u00e3n m\u1eaft.<\/p>\n

B\u01b0\u1edbc 5: L\u1eb7p l\u1ea1i chu tr\u00ecnh t\u1eeb b\u01b0\u1edbc 1-2 \u0111\u1ebfn b\u01b0\u1edbc 4 \u1edf tr\u00ean.<\/strong> N\u1ebfu b\u1ea1n \u0111\u00e3 ho\u00e0n th\u00e0nh nhi\u1ec7m v\u1ee5 \u1edf b\u01b0\u1edbc 1, l\u00fac n\u00e0y b\u1ea1n ch\u1ecdn m\u1ed9t nhi\u1ec7m v\u1ee5 m\u1edbi. C\u00f2n n\u1ebfu ch\u01b0a xong, h\u00e3y ti\u1ebfp t\u1ee5c l\u00e0m vi\u1ec7c theo chu tr\u00ecnh t\u1eeb b\u01b0\u1edbc 2 \u0111\u1ebfn b\u01b0\u1edbc 4. L\u1eb7p l\u1ea1i t\u1ed1i \u0111a 4 l\u1ea7n. Sau \u0111\u00f3 s\u1eafp x\u1ebfp m\u1ed9t kho\u1ea3ng ngh\u1ec9 d\u00e0i h\u01a1n trong kho\u1ea3ng 15 \u2013 30 ph\u00fat.<\/p>\n

B\u1ea1n c\u00f3 th\u1ec3 l\u1eb7p l\u1ea1i chu k\u1ef3 Pomodoro n\u00e0y trong su\u1ed1t ng\u00e0y l\u00e0m vi\u1ec7c c\u1ee7a m\u00ecnh.<\/p>\n<\/td>\n<\/tr>\n<\/tbody>\n<\/table>\n

M\u1eb9o nh\u1ecf \u0111\u1ec3 \u00e1p d\u1ee5ng k\u1ef9 thu\u1eadt t\u1eadp trung hi\u1ec7u qu\u1ea3<\/h2>\n

Lo\u1ea1i b\u1ecf nh\u1eefng \u0111i\u1ec1u g\u00e2y xao nh\u00e3ng<\/strong>, v\u00ed d\u1ee5 nh\u01b0 TV (khi l\u00e0m vi\u1ec7c t\u1eeb nh\u00e0) hay \u0111i\u1ec7n tho\u1ea1i. T\u00f9y v\u00e0o th\u1ec3 lo\u1ea1i c\u00f4ng vi\u1ec7c, b\u1ea1n c\u00f3 th\u1ec3 t\u1eaft chu\u00f4ng \u0111i\u1ec7n tho\u1ea1i v\u00e0 c\u1ea5t v\u00e0o ng\u0103n b\u00e0n. Th\u1eadm ch\u00ed b\u1ea1n c\u00f3 th\u1ec3 \u0111\u0103ng xu\u1ea5t kh\u1ecfi Facebook, Instagram hay c\u00e1c c\u00f4ng c\u1ee5 chat tr\u00ean m\u00e1y t\u00ednh, \u0111\u1ec3 tr\u00e1nh kh\u00f4ng nh\u1eadn nh\u1eefng th\u00f4ng b\u00e1o g\u00e2y m\u1ea5t t\u1eadp trung. Lo\u1ea1i b\u1ecf m\u1ecdi th\u1ee9 g\u00e2y xao nh\u00e3ng l\u00e0 c\u00e1ch t\u1ed1t nh\u1ea5t \u0111\u1ec3 tho\u00e1t kh\u1ecfi s\u1ef1 tr\u00ec ho\u00e3n.<\/p>\n

L\u00fac n\u00e0o n\u00ean \u00e1p d\u1ee5ng k\u1ef9 thu\u1eadt Pomodoro?<\/strong> \u00c1p d\u1ee5ng v\u00e0o s\u00e1ng s\u1edbm khi m\u1edbi v\u00e0o v\u0103n ph\u00f2ng v\u00e0 sau 3 gi\u1edd chi\u1ec1u, tr\u01b0\u1edbc th\u1eddi \u0111i\u1ec3m v\u1ec1 nh\u00e0. \u0110\u00f3 l\u00e0 nh\u1eefng th\u1eddi \u0111i\u1ec3m ch\u00fang ta d\u1ec5 c\u1ea3m th\u1ea5y bu\u1ed3n ch\u00e1n v\u00e0 \u00edt t\u1eadp trung nh\u1ea5t.<\/p>\n

Cho \u0111\u1ebfn nay, k\u1ef9 thu\u1eadt Pomodoro l\u00e0 ph\u01b0\u01a1ng ph\u00e1p \u0111\u01a1n gi\u1ea3n v\u00e0 linh ho\u1ea1t nh\u1ea5t \u0111\u1ec3 ch\u1ed1ng l\u1ea1i s\u1ef1 tr\u00ec ho\u00e3n. Nghi\u00ean c\u1ee9u khoa h\u1ecdc c\u0169ng ch\u1ec9 ra r\u1eb1ng n\u00f3 cho ph\u00e9p n\u00e3o b\u1ed9 \u0111\u01b0\u1ee3c ngh\u1ec9 ng\u01a1i m\u1ed9t c\u00e1ch c\u00f3 h\u1ec7 th\u1ed1ng, c\u1ea3i thi\u1ec7n n\u0103ng su\u1ea5t v\u00e0 t\u00e2m tr\u1ea1ng. N\u00f3 c\u0169ng lo\u1ea1i b\u1ecf s\u1ef1 m\u1ec7t m\u1ecfi v\u1ec1 tinh th\u1ea7n, ng\u0103n ng\u1eeba s\u1ef1 ph\u00e2n t\u00e2m v\u00e0 l\u00e0m nhi\u1ec1u vi\u1ec7c c\u00f9ng l\u00fac. H\u00e3y c\u00f9ng th\u1eed k\u1ef9 thu\u1eadt n\u00e0y v\u00e0 t\u1ea1m bi\u1ec7t s\u1ef1 tr\u00ec ho\u00e3n nh\u00e9!<\/p>\n

T\u00c2M L\u00dd HAY:<\/h4>\n