[Sách Nói Kinh Doanh Hay Nhất 2020 - GIẢI TỎA ÁP LỰC (Phần 2)

Hello everyone, you are listening to Hương Ly's voice. You are listening to Sách Nói Việt Nam YouTube channel. Don't forget to subscribe to support us. Part 2 Restore your energy Manage your energy instead of time. Is your current job requirement too high compared to the previous one? Do you feel like you are working overtime but your job is still not progressing? Does your mobile phone keep reminding you to work 24 hours a day? Do you feel exhausted, empty and just want to go on a diet? Working more and even working overtime definitely won't help you solve your job more effectively. After all, time is a limited resource and cannot be recycled. However, you can restore your energy by practicing simple habits that help you regularly renew your energy source. You can help yourself become stronger physically, emotionally, mentally and spiritually. These habits include taking a break for a certain period of time a day, showing admiration for others, avoiding interruptions in work and spending more time to enjoy your favorite activities. Why do people who work effectively sleep more than others? Why sleep is one of the first things we are willing to sacrifice to meet the increasingly increasing requirements in life? Many people still believe in a magical story that if we sleep less than an hour, we will have one more hour to finish everything. In fact, even sleeping less than a little has caused significant damage to our health, mood, awareness and productivity. How long do you need to sleep? When researchers put some people in a room without a clock and a window and asked them to sleep whenever they felt tired, 95% of the participants slept from 7 to 8 hours a day. The other 2.5% slept until 8 o'clock. This means that only about 2.5% of people need to sleep less than 7 hours a day to feel better when they wake up. This means that among 40 people, only 1 person sleeps less than 7 hours. In my interviews, when I asked people if anyone slept less than 7 hours a day last week, most of them raised their hands. This always happens, regardless of my gender, to business managers, teachers, police officers or administrative staff. However, those who work effectively are an exception. Basically, they sleep more than we do. In the famous research of Anders Ericsson on violinists, the top artists sleep an average of 8.5 hours a day, followed by about 20 to 30 minutes of nap. In total, they sleep more than the average of Americans, about 2 hours. When I combine research on sleep, I feel that sleep is much more valuable. So far, I have tried my best to sleep at least 8 hours a day on a daily basis and about 8.5 to 9 hours during business trips. When I sleep enough, I will feel healthier, work more concentrated and control my emotions better. This is not only good for me, but also for those around me. I don't like to spend a day without sleep because the consequences of it are very difficult to avoid. In the rare days when I don't have the conditions to sleep enough 8 hours, I always try to sleep from about 20 to 30 minutes. These naps are extremely beneficial. How to sleep more? Here are 3 tips to help you improve your sleep, both in quantity and quality. Write it down in your mind right before going to bed. If you leave unfinished or unsolved problems in your mind, you will find it more difficult to sleep, even wake up in the middle of the night and see that you are thinking about them. Go to bed earlier and at a fixed time. It sounds very easy, doesn't it? The problem here is that you have no other choice. You will wake up only when you feel enough sleep. If you don't practice a habit of going to bed at a certain time and going to bed late, you will wake up later. Reduce activity at least 40 minutes before going to bed. You won't be able to sleep well if you just reply to emails and do other things. Practice a habit of drinking a cup of herbal tea, listening to music, reading or reading a difficult book. They will help you fall asleep more easily. 3. Improve the balance between life and work Never want everything. Imagine a company that needs two volunteers to participate in an important project in a remote area. Who should go? Everyone is responsible and committed to the job they are in charge of. For example, there is a young manager who wants to be promoted but is not at ease when leaving his wife and two young children at home. An employee is doing great, struggling to make more time, but he is also pursuing a master's degree and is preparing to get married. A middle-aged director, but he has just joined a non-profit organization and does not want to miss the meetings with this organization because of working far away. An unmarried employee, very passionate about new projects, but he is about to take his father to a nursing home. And finally, a member who is suffering from obesity, with a broken family history, and going to work in a remote area will make his plan, as well as his training, broken. The words that people have mentioned a lot about the importance of balance between life and work do not show all the complexity of the situations I mentioned above. In a multi-faceted life, we often have to face choices to solve short-term problems. Should I voluntarily take on this project? Or, for the time being, how do I get ahead now? Howard Stenverson is a businessman, professor, philanthropist and former Chairman of the Board of Directors of Harvard Business Publishing. He is also a husband, a father in the family, and has spent up to four decades researching, teaching and advising leaders of many businesses. He compares this challenge with walking a long distance and eating an egg, a glass of ice cream, a knife and some other dangerous things. The more you take a step forward in life and work, the more responsibilities and opportunities you have. So, at some point, to maintain balance, you will have to drop a few things. The secret of balance here is to make the right decision, instead of accidentally dropping the most important things. It's hard to say to those who are successful and have many achievements that they will never achieve everything they want. Even those who clearly understand the limitations of their time still hope that they will have enough health and efficiency to do well in every role. A hard-working employee, a talented manager, a hard-working colleague, an active citizen, a wonderful life partner, a loyal friend, a father-in-law and a filial son. It's just a very natural reaction that the social environment brings. At school, we are taught that if we work hard and are smart, we will always get good grades. But in a real world full of chaos, to make everything perfect is impossible. You can't pursue all the goals or satisfy all the difficulties at the same time. And if you think you can, that will make your spirit strong. So instead, focus on satisfying your long-term aspirations rather than pursuing short-term success. And at some point in your life, think carefully about your priorities. Time to rest Those who work in professional services believe that they must always be in a state of readiness for work 24 hours a day to have a chance to succeed. Therefore, they work more than 60 hours a week and rarely dare to leave the mobile phone. However, research by the authors of this article in some offices of the Boston Consulting Group shows that consultants and experts can achieve the highest standards in their work even though there are still periods of continuous rest that are planned in advance, regardless of the good or bad economic situation. This is how to do it. Apply a tight rest regime, encourage exchange of effective and ineffective factors, carry out experiments with different ways of working and ask for support from company leaders. Those who work in professional services, consultants, investment banks, accountants, lawyers, information technology, and similar industries, always see work as the highest priority. They believe that only a state of readiness for work can help them and the company succeed in the global market. You can look at the numbers. According to a survey we conducted last year, 94% of 1,000 experts in these industries said they worked more than 50 hours a week, or even nearly half worked more than 65 hours a week. That is to say, from 20 to 25 hours that most of these people spend to monitor their mobile phones when they are not in the office. Those who participated in the survey also said they always tried to handle the problem within an hour after receiving a message about work from colleagues or customers. However, our research over the past four years in some offices in the North American region of Boston Consulting Group, Boston Consulting Group, BCG, shows that the completion of work by experts with the highest standards while still having continuous days off as planned is completely feasible. In fact, when it comes to the rationality of the family everyone must always be ready to work. We see that not only individuals should have days off, but even their companies will benefit from it. Our experiments on days off during work often have the result that people will have more open conversations with each other, a very valuable activity. The improvement in the face of communication in work will give rise to new changes to help people work more effectively. Predictable time off is a term we use to refer to designated periods in which employees are asked to take a break. These periods are arranged when a chain of projects starts and each individual is forced to take a complete break, that is, to say no to both email and voicemail. This concept is new. In fact, we had to force some people to use their break time. Finally, the consultants were willing to enjoy the time and even expected to take a break, especially when their benefits to their work became clear. After we conducted more than 10 experiments on months-long pre-release break time at BCG, the effects of relaxation began to appear. Therefore, the pressure on time for everyone in the company was even greater than before. A fact is clear through the investigations we conducted with about 250 individuals from professional service companies. 66% of respondents said they felt the pressure of work during this period was heavier and up to 36% felt this pressure was very big. When faced with a decline in benefits due to the effects of relaxation, leaders at BCG discussed and considered the benefits of using the pre-release break time. Finally, they decided to expand the method that sounded like a good idea to enhance the company's efficiency. They realized that the results it brought were not only beneficial for each individual, but also helped them protect their human resources and the company achieve higher performance over time. They sought support to be more flexible in their work. Many workers want to be able to work flexibly so that their lives are not restricted to sitting in the office all day from 9am to 5pm. However, only a few companies have a policy or policy that meets this requirement from the staff and not many managers are willing to allow their employees to work in such a flexible schedule. This does not mean that you should give up the idea of ​​flexibility if it helps you not have to go to work far or feel tired because of work. But the problem is that you have to dare to stand up and make a plan to work flexibly effectively for yourself, your boss and your company. How do couples have their own careers and still be happy? Nowadays, there are more and more families where two husbands do two different jobs. Almost half of the husbands in the US are in Canada, 70% in the UK and 2.3% in the UK. These couples often face difficulties when balancing between family life and work. We are also one of those families and we have had many discussions about balancing between relationships and careers. As a former marriage counselor, Jackie once saw the problems that other couples had to face, namely deciding who would have to stop everything to pick up their sick child at school, dividing the housework or considering when the whole family would have to move because of the work of one person. We have also encountered similar problems and many other problems, from living in strange cities to finding a way to coordinate between moving continuously because of work. So we know that talking about the balance between work and family will be extremely stressful. But balance is totally possible and you can try to achieve it. The following tips will help you to solve the stress in life of couples who have their own careers, take the initiative to adjust expectations, balance between work and family, share responsibilities, evaluate, never go home in a bad mood. You can skip a task in the list of things to do, such as sending a regular report to your boss or answering some emails. Choose a task that you can handle without much thought. Such activities will help you feel at ease once you have completed that easy task and feel that you are in a better mood or go home quickly. Don't check your emails for the last time or similar tasks. Don't hold back to see if anyone is stuck with work. You just need to leave with a smile on your face. The difficulty of work is still there tomorrow, but right when you leave the office, Of course, this advice is not always effective. Sometimes you still can't get rid of the frustration when you go home. And if this happens often, maybe the problem you are facing is bigger than you think. Maybe you need to find a new position, a new company or even a new job. But for those days that make you feel bad that only happens once in a while, you need to be confident in yourself before you go home. They will help you leave the worry behind the office door. 4. Find tools to relieve stress that suit you Positive thinking Build new habits. Practicing to think more positively is not much different from practicing muscle. Recent studies on flexible neural structures when humans grow up show that when you build new habits, your brain is also regulated accordingly. Helping colleagues. Good social relations will lead to positive results unexpectedly. For example, the research of scientists Julian Hall-Langston, Timothy Schmitt and Bradley Layton have shown that good social relations lead to positive results such as high blood pressure. 5. Change your perspective on stress In fact, stress is another important factor that contributes to the happiness of people in the workplace. Many companies often train employees on how to relieve stress, but the problem is that trying to deal with stress only makes people feel more pressure. What you need to remember is that stress also has a positive side. When you look at the history of any business, you will see one thing in common. Stress is not a barrier to growth, but also an indispensable fuel. You may be a good parent, a good friend, and a healthy person who knows how to spend time for community activities as well as your own pleasures. But how can you do all that? Don't try to do many things at the same time, but combine them together. Start by knowing what you want and who is important to you and the expectations you have for others. Then experiment with some small changes and observe how they affect the 4 above statements. If a change is not effective in one or more statements, do the adjustment or stop the experiment. You won't lose much, but you will gain a small victory. Find the right number of victories and you will go in the right direction to have a less stressful and more effective life. Are you doubting? Many people think so when they hear about this method for the first time. But from time to time, I have seen people work hard adjust the limits, change themselves, evaluate their own progress. A realistic plan when you feel overwhelmed. We all have experienced this, that is, we feel like there are too many things to do and there is no hope for us to finish everything and certainly can't finish on time. Right now, I'm also feeling overwhelmed because of my list of things to do for a long time. This is the interesting part. I have just been through 2 days recently, I can't do anything even though I try very hard to work. I started a day like everyone else, but gradually the internet distracted me. Sometimes I receive an email, right when I need to work the most, I become less effective. You think everything should happen in the opposite direction. Sometimes this really happens. But most of the time, when there are too many things to do, we don't know where to start and in the end, we can't do anything at all. Next time you encounter this situation, try the following method. Write down everything you have to do on a piece of paper. Practice how to resist the urge to use technology to do this. Spend 15 minutes to complete as many as possible the easiest tasks in the list above. You can make phone calls, or send short emails. Dealing with the most difficult tasks in the next 35 minutes without interruption. Turn off your phone, turn off all unnecessary programs on your computer, then choose the most challenging task in the list. The task that makes you feel the most stressed or the highest priority. Take a 10-minute break, After 35 minutes of extremely focused work, take a break for a while, then you can continue the cycle I just showed you, starting with 15 minutes to quickly deal with easy-to-complete tasks. Office yoga Many of us are still used to sitting still at the desk and staring at the computer screen almost all the time. Although focusing on work may benefit your career, you will have to pay the price with your health. Light yoga exercises will help you feel less tired after a lot of intense working hours. Diversify yourself Diversifying here does not mean diversifying the investment of money in many different areas, although that is also a good idea. Diversifying yourself is so that when a definition of yourself fails, there will be another definition to help you continue to exist. If you lose your job, but you still define yourself as a good parent, everything is fine. If you define yourself as a fry with a lot of contributions to the teaching community or a talented artist, everything is fine. However, the important thing is that it will not be enough if you only look at yourself in some way. You have to act accordingly. It will not be enough if you define yourself as a good father but rarely spend time with your daughter. Similarly, defining yourself as a good fry cannot be effective if you only go to church once a year. Diversifying yourself in many different definitions will help you express each definition better in life because you know that diversifying activities corresponding to the role of an athlete, a poet or a father will help you become a better employee or even a better leader. And if you believe that nothing but work can help you pursue the life you want, it's time for you to find more ways to change it. Don't kill yourself by holding on to such a harmful life. Get out of the computer screen, quit your job at the right time to hang out with your friends. Choose habits that are not related to work but make your life more meaningful. Repeat these habits for a long time to reinforce new definitions about yourself.