{"id":5116,"date":"2026-10-13T19:31:00","date_gmt":"2026-10-13T12:31:00","guid":{"rendered":"https:\/\/dykhoa.com\/blog\/?p=5116"},"modified":"2026-10-13T06:01:16","modified_gmt":"2026-10-12T23:01:16","slug":"vi-sao-cong-viec-do-dang-bam-riet-tam-tri","status":"publish","type":"post","link":"https:\/\/dykhoa.com\/blog\/vi-sao-cong-viec-do-dang-bam-riet-tam-tri\/","title":{"rendered":"V\u00ec sao nh\u1eefng c\u00f4ng vi\u1ec7c d\u1edf dang c\u1ee9 b\u00e1m ri\u1ebft l\u1ea5y t\u00e2m tr\u00ed b\u1ea1n?"},"content":{"rendered":"\n<p class=\"wp-block-paragraph\">C\u1ea3m gi\u00e1c vi\u1ec7c d\u1edf dang c\u1ee9 l\u1edfn v\u1edfn trong \u0111\u1ea7u th\u01b0\u1eddng \u0111\u01b0\u1ee3c g\u1eafn v\u1edbi hi\u1ec7u \u1ee9ng Zeigarnik (Zeigarnik effect): \u00fd t\u01b0\u1edfng cho r\u1eb1ng vi\u1ec7c b\u1ecb b\u1ecf ngang t\u1ea1o ra m\u1ed9t tr\u1ea1ng th\u00e1i &#8220;c\u0103ng&#8221; trong t\u00e2m tr\u00ed cho \u0111\u1ebfn khi n\u00f3 \u0111\u01b0\u1ee3c ho\u00e0n th\u00e0nh. Tuy v\u1eady, m\u1ed9t ph\u00e2n t\u00edch g\u1ed9p c\u00f4ng b\u1ed1 n\u0103m 2025 cho th\u1ea5y l\u1ee3i th\u1ebf ghi nh\u1edb vi\u1ec7c d\u1edf dang kh\u00f3 l\u1eb7p l\u1ea1i m\u1ed9t c\u00e1ch \u1ed5n \u0111\u1ecbnh; \u0111i\u1ec1u v\u1eefng h\u01a1n l\u00e0 xu h\u01b0\u1edbng mu\u1ed1n quay l\u1ea1i l\u00e0m ti\u1ebfp vi\u1ec7c b\u1ecb gi\u00e1n \u0111o\u1ea1n, g\u1ecdi l\u00e0 hi\u1ec7u \u1ee9ng Ovsiankina (Ghibellini &amp; Meier, 2025). Tin t\u1ed1t l\u00e0 l\u1eadp k\u1ebf ho\u1ea1ch c\u1ee5 th\u1ec3 v\u00e0 ghi vi\u1ec7c ra gi\u1ea5y c\u00f3 th\u1ec3 gi\u00fap \u0111\u1ea7u \u00f3c nh\u1eb9 b\u1edbt.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\"><strong>T\u00f3m t\u1eaft nhanh:<\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Hi\u1ec7u \u1ee9ng Zeigarnik n\u00f3i r\u1eb1ng ta nh\u1edb vi\u1ec7c d\u1edf dang t\u1ed1t h\u01a1n vi\u1ec7c \u0111\u00e3 xong; b\u1eb1ng ch\u1ee9ng t\u1ed5ng h\u1ee3p g\u1ea7n \u0111\u00e2y kh\u00f4ng \u1ee7ng h\u1ed9 \u0111i\u1ec1u n\u00e0y nh\u01b0 m\u1ed9t quy lu\u1eadt chung.<\/li>\n\n<li>Hi\u1ec7u \u1ee9ng Ovsiankina, t\u1ee9c xu h\u01b0\u1edbng mu\u1ed1n l\u00e0m ti\u1ebfp vi\u1ec7c b\u1ecb ng\u1eaft qu\u00e3ng, c\u00f3 b\u1eb1ng ch\u1ee9ng \u1ed5n \u0111\u1ecbnh h\u01a1n.<\/li>\n\n<li>Kh\u00f3 &#8220;r\u1eddi&#8221; c\u00f4ng vi\u1ec7c sau gi\u1edd l\u00e0m \u0111i k\u00e8m m\u1ec7t m\u1ecfi v\u00e0 gi\u1ea5c ng\u1ee7 k\u00e9m h\u01a1n.<\/li>\n\n<li>Vi\u1ebft danh s\u00e1ch vi\u1ec7c c\u1ea7n l\u00e0m c\u1ee5 th\u1ec3 v\u00e0 l\u1eadp k\u1ebf ho\u1ea1ch &#8220;n\u1ebfu&#8230; th\u00ec&#8230;&#8221; l\u00e0 hai c\u00e1ch c\u00f3 c\u01a1 s\u1edf \u0111\u1ec3 b\u1edbt b\u1eadn t\u00e2m.<\/li>\n<\/ul>\n\n\n\n<h2 class=\"wp-block-heading\">Hi\u1ec7u \u1ee9ng Zeigarnik l\u00e0 g\u00ec?<\/h2>\n\n\n\n<p class=\"wp-block-paragraph\">Hi\u1ec7u \u1ee9ng Zeigarnik l\u00e0 hi\u1ec7n t\u01b0\u1ee3ng ng\u01b0\u1eddi ta nh\u1edb nh\u1eefng nhi\u1ec7m v\u1ee5 b\u1ecb gi\u00e1n \u0111o\u1ea1n t\u1ed1t h\u01a1n nh\u1eefng nhi\u1ec7m v\u1ee5 \u0111\u00e3 ho\u00e0n th\u00e0nh. \u00dd t\u01b0\u1edfng n\u00e0y b\u1eaft ngu\u1ed3n t\u1eeb th\u00ed nghi\u1ec7m c\u1ee7a nh\u00e0 t\u00e2m l\u00fd h\u1ecdc Zeigarnik c\u00f4ng b\u1ed1 n\u0103m 1927: ng\u01b0\u1eddi tham gia l\u00e0m nhi\u1ec1u nhi\u1ec7m v\u1ee5 nh\u1ecf, m\u1ed9t s\u1ed1 b\u1ecb ng\u1eaft gi\u1eefa ch\u1eebng, v\u00e0 sau \u0111\u00f3 h\u1ecd nh\u1eafc l\u1ea1i \u0111\u01b0\u1ee3c nhi\u1ec1u nhi\u1ec7m v\u1ee5 d\u1edf dang h\u01a1n (Ghibellini &amp; Meier, 2025).<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">N\u1ec1n t\u1ea3ng l\u00fd thuy\u1ebft \u0111\u1ebfn t\u1eeb Kurt Lewin. \u00d4ng cho r\u1eb1ng m\u1ed9t \u00fd \u0111\u1ecbnh ch\u01b0a \u0111\u01b0\u1ee3c th\u1ef1c hi\u1ec7n t\u1ea1o ra &#8220;s\u1ee9c c\u0103ng&#8221; b\u00ean trong, gi\u1ed1ng nh\u01b0 m\u1ed9t nhu c\u1ea7u t\u1ea1m th\u1eddi, v\u00e0 s\u1ee9c c\u0103ng n\u00e0y ch\u1ec9 d\u1ecbu xu\u1ed1ng khi \u00fd \u0111\u1ecbnh \u0111\u01b0\u1ee3c ho\u00e0n t\u1ea5t (Ghibellini &amp; Meier, 2025). T\u1eeb \u0111\u00f3, nhi\u1ec1u ng\u01b0\u1eddi d\u00f9ng hi\u1ec7u \u1ee9ng n\u00e0y \u0111\u1ec3 gi\u1ea3i th\u00edch v\u00ec sao email ch\u01b0a tr\u1ea3 l\u1eddi c\u1ee9 quay l\u1ea1i trong \u0111\u1ea7u l\u00fac ngh\u1ec9 ng\u01a1i.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\">Hi\u1ec7u \u1ee9ng Zeigarnik c\u00f3 th\u1eadt s\u1ef1 \u0111\u01b0\u1ee3c khoa h\u1ecdc x\u00e1c nh\u1eadn?<\/h2>\n\n\n\n<p class=\"wp-block-paragraph\">C\u00e2u tr\u1ea3 l\u1eddi ng\u1eafn: ch\u01b0a, \u00edt nh\u1ea5t l\u00e0 v\u1edbi ph\u1ea7n &#8220;nh\u1edb t\u1ed1t h\u01a1n&#8221;. Ghibellini v\u00e0 Meier (2025) t\u1ed5ng h\u1ee3p 59 c\u00f4ng b\u1ed1 trong g\u1ea7n m\u1ed9t th\u1ebf k\u1ef7. V\u1edbi 38 c\u00f4ng b\u1ed1 v\u1ec1 hi\u1ec7u \u1ee9ng Zeigarnik, t\u1ef7 l\u1ec7 gi\u1eefa s\u1ed1 vi\u1ec7c d\u1edf dang v\u00e0 s\u1ed1 vi\u1ec7c \u0111\u00e3 xong \u0111\u01b0\u1ee3c nh\u1edb l\u1ea1i ch\u1ec9 kho\u1ea3ng 0,99, ngh\u0129a l\u00e0 g\u1ea7n nh\u01b0 ngang nhau. Khi t\u00ednh theo c\u00e1ch kh\u00e1c, vi\u1ec7c d\u1edf dang chi\u1ebfm kho\u1ea3ng 49% s\u1ed1 vi\u1ec7c \u0111\u01b0\u1ee3c nh\u1edb l\u1ea1i, kh\u00f4ng cao h\u01a1n m\u1ee9c ng\u1eabu nhi\u00ean.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">S\u1ed1 li\u1ec7u g\u1ed1c c\u1ee7a Zeigarnik l\u00e0m k\u1ebft qu\u1ea3 chung b\u1ecb \u0111\u1ea9y l\u00ean, v\u00e0 hi\u1ec7u \u1ee9ng d\u01b0\u1eddng nh\u01b0 ph\u1ee5 thu\u1ed9c v\u00e0o b\u1ed1i c\u1ea3nh th\u00ed nghi\u1ec7m c\u00f9ng \u0111\u1eb7c \u0111i\u1ec3m c\u00e1 nh\u00e2n. Nh\u00f3m t\u00e1c gi\u1ea3 k\u1ebft lu\u1eadn hi\u1ec7u \u1ee9ng Zeigarnik &#8220;thi\u1ebfu t\u00ednh ph\u1ed5 qu\u00e1t&#8221; (Ghibellini &amp; Meier, 2025). \u0110\u00e2y l\u00e0 m\u1ed9t v\u00ed d\u1ee5 quen thu\u1ed9c c\u1ee7a <a href=\"https:\/\/dykhoa.com\/blog\/khung-hoang-tai-lap-khoa-hoc-replication-crisis\/\">cu\u1ed9c kh\u1ee7ng ho\u1ea3ng t\u00e1i l\u1eadp trong khoa h\u1ecdc<\/a>: m\u1ed9t ph\u00e1t hi\u1ec7n kinh \u0111i\u1ec3n, \u0111\u01b0\u1ee3c tr\u00edch d\u1eabn r\u1ed9ng r\u00e3i, nh\u01b0ng kh\u00f3 l\u1eb7p l\u1ea1i khi ki\u1ec3m ch\u1ee9ng k\u1ef9. N\u00f3 c\u0169ng nh\u1eafc ta r\u1eb1ng <a href=\"https:\/\/dykhoa.com\/blog\/mot-nghien-cuu-moi-co-du-de-ket-luan\/\">m\u1ed9t nghi\u00ean c\u1ee9u \u0111\u01a1n l\u1ebb hi\u1ebfm khi \u0111\u1ee7 \u0111\u1ec3 k\u1ebft lu\u1eadn<\/a>.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\">Hi\u1ec7u \u1ee9ng Ovsiankina l\u00e0 g\u00ec v\u00e0 kh\u00e1c Zeigarnik ra sao?<\/h2>\n\n\n\n<p class=\"wp-block-paragraph\">Hi\u1ec7u \u1ee9ng Ovsiankina (Ovsiankina effect) l\u00e0 xu h\u01b0\u1edbng mu\u1ed1n quay l\u1ea1i l\u00e0m ti\u1ebfp m\u1ed9t vi\u1ec7c b\u1ecb ng\u1eaft qu\u00e3ng, v\u00e0 \u0111\u00e2y m\u1edbi l\u00e0 ph\u1ea7n c\u00f3 b\u1eb1ng ch\u1ee9ng \u1ed5n \u0111\u1ecbnh. Trong 20 \u0111\u1ebfn 21 c\u00f4ng b\u1ed1 \u0111\u01b0\u1ee3c t\u1ed5ng h\u1ee3p, khi c\u00f3 c\u01a1 h\u1ed9i, ng\u01b0\u1eddi tham gia quay l\u1ea1i ho\u00e0n th\u00e0nh vi\u1ec7c b\u1ecb gi\u00e1n \u0111o\u1ea1n kho\u1ea3ng 67% s\u1ed1 l\u1ea7n, cao h\u01a1n m\u1ee9c 50% n\u1ebfu ch\u1ec9 do ng\u1eabu nhi\u00ean (Ghibellini &amp; Meier, 2025). Con s\u1ed1 n\u00e0y ch\u1ec9 mang t\u00ednh tham kh\u1ea3o v\u00ec c\u00e1ch \u0111o gi\u1eefa c\u00e1c nghi\u00ean c\u1ee9u kh\u00e1c nhau.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">N\u00f3i c\u00e1ch kh\u00e1c, vi\u1ec7c d\u1edf dang c\u00f3 th\u1ec3 kh\u00f4ng \u0111\u01b0\u1ee3c nh\u1edb r\u00f5 h\u01a1n, nh\u01b0ng c\u00f3 v\u1ebb t\u1ea1o ra l\u1ef1c k\u00e9o mu\u1ed1n l\u00e0m cho xong. B\u1ea3ng d\u01b0\u1edbi \u0111\u00e2y t\u00f3m t\u1eaft theo Ghibellini v\u00e0 Meier (2025).<\/p>\n\n\n\n<figure class=\"wp-block-table\"><table><thead><tr><th>Ti\u00eau ch\u00ed<\/th><th>Hi\u1ec7u \u1ee9ng Zeigarnik<\/th><th>Hi\u1ec7u \u1ee9ng Ovsiankina<\/th><\/tr><\/thead><tbody><tr><td>N\u1ed9i dung<\/td><td>Nh\u1edb vi\u1ec7c d\u1edf dang t\u1ed1t h\u01a1n vi\u1ec7c \u0111\u00e3 xong<\/td><td>C\u00f3 xu h\u01b0\u1edbng quay l\u1ea1i l\u00e0m ti\u1ebfp vi\u1ec7c b\u1ecb ng\u1eaft qu\u00e3ng<\/td><\/tr><tr><td>S\u1ed1 c\u00f4ng b\u1ed1 \u0111\u01b0\u1ee3c t\u1ed5ng h\u1ee3p<\/td><td>38 (v\u00e0 1 c\u00f4ng b\u1ed1 \u0111o c\u1ea3 hai)<\/td><td>20 (v\u00e0 1 c\u00f4ng b\u1ed1 \u0111o c\u1ea3 hai)<\/td><\/tr><tr><td>K\u1ebft qu\u1ea3 ch\u00ednh<\/td><td>T\u1ef7 l\u1ec7 nh\u1edb l\u1ea1i d\u1edf dang so v\u1edbi \u0111\u00e3 xong kho\u1ea3ng 0,99<\/td><td>T\u1ef7 l\u1ec7 quay l\u1ea1i l\u00e0m ti\u1ebfp kho\u1ea3ng 67%<\/td><\/tr><tr><td>K\u1ebft lu\u1eadn c\u1ee7a t\u00e1c gi\u1ea3<\/td><td>Kh\u00f4ng c\u00f3 gi\u00e1 tr\u1ecb ph\u1ed5 qu\u00e1t, ph\u1ee5 thu\u1ed9c b\u1ed1i c\u1ea3nh<\/td><td>L\u00e0 m\u1ed9t xu h\u01b0\u1edbng chung<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<h2 class=\"wp-block-heading\">V\u00ec sao vi\u1ec7c d\u1edf dang \u1edf ch\u1ed7 l\u00e0m c\u1ee9 theo b\u1ea1n v\u1ec1 nh\u00e0?<\/h2>\n\n\n\n<p class=\"wp-block-paragraph\">M\u1ed9t ph\u1ea7n l\u00fd do l\u00e0 khi \u00e1p l\u1ef1c cao, ng\u01b0\u1eddi ta kh\u00f3 &#8220;t\u00e1ch r\u1eddi t\u00e2m l\u00fd&#8221; (psychological detachment), t\u1ee9c th\u00f4i ngh\u0129 v\u1ec1 c\u00f4ng vi\u1ec7c khi \u0111\u00e3 ngo\u00e0i gi\u1edd l\u00e0m. Ph\u00e2n t\u00edch g\u1ed9p c\u1ee7a Wendsche v\u00e0 Lohmann-Haislah (2017) tr\u00ean h\u01a1n 38.000 ng\u01b0\u1eddi lao \u0111\u1ed9ng cho th\u1ea5y \u00e1p l\u1ef1c kh\u1ed1i l\u01b0\u1ee3ng vi\u1ec7c, nh\u01b0 \u00e1p l\u1ef1c th\u1eddi gian, \u0111i k\u00e8m m\u1ee9c t\u00e1ch r\u1eddi th\u1ea5p h\u01a1n (h\u1ec7 s\u1ed1 t\u01b0\u01a1ng quan kho\u1ea3ng \u00e2m 0,28).<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">M\u1ee9c t\u00e1ch r\u1eddi th\u1ea5p l\u1ea1i \u0111i k\u00e8m m\u1ec7t m\u1ecfi nhi\u1ec1u h\u01a1n v\u00e0 gi\u1ea5c ng\u1ee7 k\u00e9m h\u01a1n; nh\u00f3m t\u00e1c gi\u1ea3 c\u0169ng n\u00eau gi\u1ea3 thuy\u1ebft r\u1eb1ng m\u1ee5c ti\u00eau c\u00f4ng vi\u1ec7c ch\u01b0a \u0111\u1ea1t c\u00f3 th\u1ec3 ti\u1ebfp t\u1ee5c &#8220;ho\u1ea1t \u0111\u1ed9ng&#8221; trong \u0111\u1ea7u sau gi\u1edd l\u00e0m (Wendsche &amp; Lohmann-Haislah, 2017). Do \u0111a s\u1ed1 d\u1eef li\u1ec7u l\u00e0 c\u1eaft ngang v\u00e0 t\u1ef1 b\u00e1o c\u00e1o, ch\u01b0a th\u1ec3 kh\u1eb3ng \u0111\u1ecbnh quan h\u1ec7 nh\u00e2n qu\u1ea3. N\u1ebfu t\u00ecnh tr\u1ea1ng n\u00e0y k\u00e9o d\u00e0i c\u00f9ng c\u1ea3m gi\u00e1c c\u1ea1n ki\u1ec7t, b\u1ea1n c\u00f3 th\u1ec3 \u0111\u1ecdc th\u00eam v\u1ec1 <a href=\"https:\/\/dykhoa.com\/blog\/kiet-suc-burnout-phu-nu-di-lam\/\">ki\u1ec7t s\u1ee9c (burnout) khi \u0111i l\u00e0m<\/a> v\u00e0 <a href=\"https:\/\/dykhoa.com\/blog\/ganh-nang-tinh-than-mental-load-la-gi\/\">g\u00e1nh n\u1eb7ng tinh th\u1ea7n (mental load)<\/a>.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\">L\u00e0m g\u00ec \u0111\u1ec3 vi\u1ec7c d\u1edf dang b\u1edbt b\u00e1m l\u1ea5y \u0111\u1ea7u \u00f3c?<\/h2>\n\n\n\n<p class=\"wp-block-paragraph\">C\u00e1ch c\u00f3 c\u01a1 s\u1edf nh\u1ea5t l\u00e0 chuy\u1ec3n vi\u1ec7c d\u1edf dang t\u1eeb &#8220;trong \u0111\u1ea7u&#8221; ra m\u1ed9t k\u1ebf ho\u1ea1ch c\u1ee5 th\u1ec3, v\u1edbi m\u1ee9c b\u1eb1ng ch\u1ee9ng kh\u00e1c nhau cho t\u1eebng c\u00e1ch.<\/p>\n\n\n\n<h3 class=\"wp-block-heading\">Vi\u1ebft danh s\u00e1ch vi\u1ec7c c\u1ea7n l\u00e0m c\u00f3 gi\u00fap ng\u1ee7 nhanh h\u01a1n?<\/h3>\n\n\n\n<p class=\"wp-block-paragraph\">C\u00f3 th\u1ec3 c\u00f3, theo m\u1ed9t th\u00ed nghi\u1ec7m nh\u1ecf. T\u1ea1i m\u1ed9t ph\u00f2ng th\u00ed nghi\u1ec7m gi\u1ea5c ng\u1ee7, 57 ng\u01b0\u1eddi t\u1eeb 18 \u0111\u1ebfn 30 tu\u1ed5i d\u00e0nh 5 ph\u00fat tr\u01b0\u1edbc gi\u1edd ng\u1ee7 \u0111\u1ec3 vi\u1ebft. Nh\u00f3m vi\u1ebft danh s\u00e1ch vi\u1ec7c c\u1ea7n l\u00e0m s\u1eafp t\u1edbi ng\u1ee7 sau kho\u1ea3ng 15 ph\u00fat, trong khi nh\u00f3m vi\u1ebft v\u1ec1 vi\u1ec7c \u0111\u00e3 l\u00e0m xong c\u1ea7n kho\u1ea3ng 25 ph\u00fat; danh s\u00e1ch c\u00e0ng c\u1ee5 th\u1ec3 th\u00ec c\u00e0ng ng\u1ee7 nhanh (Jarrett, 2018). Nghi\u00ean c\u1ee9u kh\u00f4ng c\u00f3 nh\u00f3m \u0111\u1ed1i ch\u1ee9ng &#8220;kh\u00f4ng vi\u1ebft&#8221; v\u00e0 ch\u1ec9 g\u1ed3m ng\u01b0\u1eddi kh\u00f4ng m\u1ea5t ng\u1ee7, n\u00ean k\u1ebft qu\u1ea3 c\u1ea7n th\u00eam ki\u1ec3m ch\u1ee9ng. N\u1ebfu b\u1ea1n hay <a href=\"https:\/\/dykhoa.com\/blog\/vi-sao-thich-tri-hoan-di-ngu-luot-dien-thoai\/\">tr\u00ec ho\u00e3n \u0111i ng\u1ee7 \u0111\u1ec3 l\u01b0\u1edbt \u0111i\u1ec7n tho\u1ea1i<\/a>, m\u1ed9t danh s\u00e1ch gi\u1ea5y \u0111\u1eb7t c\u1ea1nh gi\u01b0\u1eddng c\u00f3 th\u1ec3 l\u00e0 th\u00f3i quen thay th\u1ebf \u0111\u00e1ng th\u1eed.<\/p>\n\n\n\n<h3 class=\"wp-block-heading\">L\u1eadp k\u1ebf ho\u1ea1ch &#8220;n\u1ebfu&#8230; th\u00ec&#8230;&#8221; l\u00e0 g\u00ec?<\/h3>\n\n\n\n<p class=\"wp-block-paragraph\">\u0110\u00e2y l\u00e0 c\u00e1ch g\u1eafn vi\u1ec7c c\u1ea7n l\u00e0m v\u1edbi m\u1ed9t t\u00ecnh hu\u1ed1ng c\u1ee5 th\u1ec3: &#8220;N\u1ebfu 8 gi\u1edd s\u00e1ng mai ng\u1ed3i v\u00e0o b\u00e0n, th\u00ec t\u00f4i s\u1ebd vi\u1ebft xong ph\u1ea7n m\u1edf \u0111\u1ea7u b\u00e1o c\u00e1o&#8221;. Gi\u1edbi nghi\u00ean c\u1ee9u g\u1ecdi \u0111\u00f3 l\u00e0 \u00fd \u0111\u1ecbnh th\u1ef1c hi\u1ec7n (implementation intentions), t\u1ee9c k\u1ebf ho\u1ea1ch x\u00e1c \u0111\u1ecbnh r\u00f5 khi n\u00e0o, \u1edf \u0111\u00e2u v\u00e0 l\u00e0m th\u1ebf n\u00e0o. T\u1ed5ng quan c\u1ee7a Bieleke v\u00e0 c\u1ed9ng s\u1ef1 (2021) cho bi\u1ebft c\u00e1c nghi\u00ean c\u1ee9u v\u1ec1 ki\u1ec3u k\u1ebf ho\u1ea1ch n\u00e0y th\u01b0\u1eddng ghi nh\u1eadn t\u00e1c \u0111\u1ed9ng t\u1eeb trung b\u00ecnh \u0111\u1ebfn l\u1edbn l\u00ean vi\u1ec7c \u0111\u1ea1t m\u1ee5c ti\u00eau. L\u01b0u \u00fd t\u1ed5ng quan n\u00e0y \u0111o vi\u1ec7c \u0111\u1ea1t m\u1ee5c ti\u00eau, kh\u00f4ng \u0111o tr\u1ef1c ti\u1ebfp vi\u1ec7c b\u1edbt ngh\u0129 ng\u1ee3i.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\">C\u00e2u h\u1ecfi th\u01b0\u1eddng g\u1eb7p<\/h2>\n\n\n\n<h3 class=\"wp-block-heading\">C\u1ed1 t\u00ecnh b\u1ecf d\u1edf vi\u1ec7c h\u1ecdc c\u00f3 gi\u00fap nh\u1edb l\u00e2u h\u01a1n kh\u00f4ng?<\/h3>\n\n\n\n<p class=\"wp-block-paragraph\">B\u1eb1ng ch\u1ee9ng hi\u1ec7n c\u00f3 kh\u00f4ng \u1ee7ng h\u1ed9 \u0111i\u1ec1u n\u00e0y. Ph\u00e2n t\u00edch g\u1ed9p n\u0103m 2025 kh\u00f4ng t\u00ecm th\u1ea5y l\u1ee3i th\u1ebf ghi nh\u1edb chung cho vi\u1ec7c d\u1edf dang (Ghibellini &amp; Meier, 2025). V\u00ec v\u1eady, kh\u00f4ng n\u00ean d\u1ef1a v\u00e0o m\u1eb9o n\u00e0y \u0111\u1ec3 h\u1ecdc.<\/p>\n\n\n\n<h3 class=\"wp-block-heading\">V\u00ec sao t\u00f4i mu\u1ed1n l\u00e0m cho xong d\u00f9 \u0111\u00e3 r\u1ea5t m\u1ec7t?<\/h3>\n\n\n\n<p class=\"wp-block-paragraph\">Xu h\u01b0\u1edbng mu\u1ed1n l\u00e0m ti\u1ebfp vi\u1ec7c b\u1ecb ng\u1eaft qu\u00e3ng (hi\u1ec7u \u1ee9ng Ovsiankina) kh\u00e1 \u1ed5n \u0111\u1ecbnh trong c\u00e1c th\u00ed nghi\u1ec7m (Ghibellini &amp; Meier, 2025). N\u1ebfu \u0111\u00e3 qu\u00e1 m\u1ec7t, b\u1ea1n c\u00f3 th\u1ec3 ghi vi\u1ec7c c\u00f2n l\u1ea1i v\u00e0o danh s\u00e1ch cho ng\u00e0y mai; trong th\u00ed nghi\u1ec7m v\u1ec1 vi\u1ebft tr\u01b0\u1edbc gi\u1edd ng\u1ee7, nh\u00f3m vi\u1ebft danh s\u00e1ch vi\u1ec7c s\u1eafp l\u00e0m ng\u1ee7 nhanh h\u01a1n (Jarrett, 2018).<\/p>\n\n\n\n<h3 class=\"wp-block-heading\">Hi\u1ec7u \u1ee9ng Zeigarnik c\u00f3 ph\u1ea3i l\u00e0 b\u1ec7nh kh\u00f4ng?<\/h3>\n\n\n\n<p class=\"wp-block-paragraph\">Kh\u00f4ng. \u0110\u00e2y l\u00e0 m\u1ed9t gi\u1ea3 thuy\u1ebft v\u1ec1 tr\u00ed nh\u1edb, kh\u00f4ng ph\u1ea3i ch\u1ea9n \u0111o\u00e1n. Nh\u01b0ng n\u1ebfu lo l\u1eafng d\u1eef d\u1ed9i, kh\u00f3 t\u1eadp trung, kh\u00f3 ng\u1ee7 k\u00e9o d\u00e0i nhi\u1ec1u th\u00e1ng v\u00e0 c\u1ea3n tr\u1edf sinh ho\u1ea1t, \u0111\u00f3 c\u00f3 th\u1ec3 l\u00e0 d\u1ea5u hi\u1ec7u r\u1ed1i lo\u1ea1n lo \u00e2u; T\u1ed5 ch\u1ee9c Y t\u1ebf Th\u1ebf gi\u1edbi khuy\u00ean n\u00ean t\u00ecm \u0111\u1ebfn d\u1ecbch v\u1ee5 ch\u0103m s\u00f3c s\u1ee9c kh\u1ecfe v\u00ec \u0111\u00e3 c\u00f3 \u0111i\u1ec1u tr\u1ecb hi\u1ec7u qu\u1ea3 (WHO, 2026). B\u1ea1n c\u00f3 th\u1ec3 \u0111\u1ecdc th\u00eam <a href=\"https:\/\/dykhoa.com\/blog\/vi-sao-phu-nu-de-bi-roi-loan-lo-au-hon\/\">v\u00ec sao ph\u1ee5 n\u1eef d\u1ec5 g\u1eb7p r\u1ed1i lo\u1ea1n lo \u00e2u h\u01a1n<\/a>.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\">\u0110i\u1ec1u g\u00ec n\u00ean nh\u1edb?<\/h2>\n\n\n\n<p class=\"wp-block-paragraph\">C\u1ea3m gi\u00e1c vi\u1ec7c d\u1edf dang &#8220;b\u00e1m&#8221; l\u1ea5y t\u00e2m tr\u00ed l\u00e0 c\u00f3 th\u1eadt v\u1edbi nhi\u1ec1u ng\u01b0\u1eddi, nh\u01b0ng l\u1eddi gi\u1ea3i th\u00edch ph\u1ed5 bi\u1ebfn v\u1ec1 hi\u1ec7u \u1ee9ng Zeigarnik \u0111\u01a1n gi\u1ea3n h\u01a1n nh\u1eefng g\u00ec d\u1eef li\u1ec7u cho th\u1ea5y. \u0110i\u1ec1u c\u00f3 b\u1eb1ng ch\u1ee9ng t\u1ed1t h\u01a1n l\u00e0 ta c\u00f3 xu h\u01b0\u1edbng mu\u1ed1n l\u00e0m ti\u1ebfp vi\u1ec7c c\u00f2n dang d\u1edf, v\u00e0 \u00e1p l\u1ef1c c\u00f4ng vi\u1ec7c cao \u0111i k\u00e8m kh\u00f3 d\u1ee9t ra sau gi\u1edd l\u00e0m. Trong th\u1ef1c t\u1ebf, b\u1ea1n c\u00f3 th\u1ec3 th\u1eed ghi vi\u1ec7c ra gi\u1ea5y th\u1eadt c\u1ee5 th\u1ec3 v\u00e0 l\u1eadp k\u1ebf ho\u1ea1ch &#8220;n\u1ebfu&#8230; th\u00ec&#8230;&#8221; tr\u01b0\u1edbc khi r\u1eddi b\u00e0n l\u00e0m vi\u1ec7c, r\u1ed3i t\u1ef1 quan s\u00e1t xem \u0111\u1ea7u \u00f3c c\u00f3 nh\u1eb9 h\u01a1n kh\u00f4ng.<\/p>\n\n\n\n<hr class=\"wp-block-separator has-alpha-channel-opacity\"\/>\n\n\n\n<p class=\"wp-block-paragraph\"><strong>\u0110\u00f4i l\u1eddi gi\u1edbi thi\u1ec7u<\/strong><\/p>\n\n\n\n<p class=\"wp-block-paragraph\">B\u00e0i vi\u1ebft n\u00e0y \u0111\u01b0\u1ee3c t\u1ed5ng h\u1ee3p b\u1edfi Nguy\u1ec5n Ho\u00e0ng Anh Khoa (<a href=\"https:\/\/dykhoa.com\/blog\/dy-khoa-la-ai\/\">Dy Khoa<\/a>), gi\u1ea3ng vi\u00ean Khoa Quan h\u1ec7 c\u00f4ng ch\u00fang v\u00e0 Truy\u1ec1n th\u00f4ng, Tr\u01b0\u1eddng \u0110\u1ea1i h\u1ecdc V\u0103n Lang, v\u00e0 l\u00e0 ng\u01b0\u1eddi t\u1ed1t nghi\u1ec7p Th\u1ea1c s\u0129 Truy\u1ec1n th\u00f4ng Khoa h\u1ecdc v\u00e0 Thu h\u00fat C\u00f4ng ch\u00fang (Science Communication and Public Engagement) t\u1ea1i Universiti Malaya (UM), Malaysia. \u0110\u00e2y l\u00e0 l\u0129nh v\u1ef1c chuy\u00ean m\u00f4n c\u1ed1t l\u00f5i m\u00e0 anh \u0111\u01b0\u1ee3c \u0111\u00e0o t\u1ea1o b\u00e0i b\u1ea3n v\u00e0 ti\u1ebfp t\u1ee5c theo \u0111u\u1ed5i trong nghi\u00ean c\u1ee9u, gi\u1ea3ng d\u1ea1y v\u00e0 th\u1ef1c h\u00e0nh ngh\u1ec1 nghi\u1ec7p.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">N\u1ebfu b\u1ea1n th\u1ea5y b\u00e0i vi\u1ebft c\u00f3 sai s\u00f3t ho\u1eb7c mu\u1ed1n g\u00f3p \u00fd, vui l\u00f2ng g\u1eedi email v\u1ec1 hi@dykhoa.com.<\/p>\n\n\n\n<details class=\"wp-block-details dk-refs is-layout-flow wp-block-details-is-layout-flow\"><summary>T\u00e0i li\u1ec7u tham kh\u1ea3o (5 ngu\u1ed3n)<\/summary>\n<ul class=\"wp-block-list\">\n<li>Bieleke, M., Keller, L., &amp; Gollwitzer, P. M. (2021). If-then planning. <em>European Review of Social Psychology, 32<\/em>(1), 88-122. https:\/\/doi.org\/10.1080\/10463283.2020.1808936<\/li>\n\n<li>Ghibellini, R., &amp; Meier, B. (2025). Interruption, recall and resumption: A meta-analysis of the Zeigarnik and Ovsiankina effects. <em>Humanities and Social Sciences Communications, 12<\/em>, 962. https:\/\/doi.org\/10.1057\/s41599-025-05000-w<\/li>\n\n<li>Jarrett, C. (2018, ng\u00e0y 15 th\u00e1ng 1). <em>Researchers say this 5-minute technique could help you fall asleep more quickly<\/em>. BPS Research Digest, The British Psychological Society. https:\/\/bps.org.uk\/node\/2257<\/li>\n\n<li>Wendsche, J., &amp; Lohmann-Haislah, A. (2017). A meta-analysis on antecedents and outcomes of detachment from work. <em>Frontiers in Psychology, 7<\/em>, 2072. https:\/\/doi.org\/10.3389\/fpsyg.2016.02072<\/li>\n\n<li>World Health Organization. (2026). <em>Anxiety disorders<\/em> [Fact sheet]. https:\/\/www.who.int\/news-room\/fact-sheets\/detail\/anxiety-disorders<\/li>\n<\/ul>\n<\/details>\n","protected":false},"excerpt":{"rendered":"<p>Vi\u1ec7c d\u1edf dang c\u00f3 th\u1eadt s\u1ef1 \u0111\u01b0\u1ee3c nh\u1edb l\u00e2u h\u01a1n? B\u1eb1ng ch\u1ee9ng m\u1edbi v\u1ec1 hi\u1ec7u \u1ee9ng Zeigarnik, hi\u1ec7u \u1ee9ng Ovsiankina v\u00e0 v\u00e0i c\u00e1ch gi\u00fap \u0111\u1ea7u \u00f3c b\u1edbt v\u01b0\u1edbng b\u1eadn.<\/p>\n","protected":false},"author":1,"featured_media":6412,"comment_status":"open","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[4,13],"tags":[812,641,644,553,419],"class_list":["post-5116","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-khoa-hoc-cong-nghe-doi-song","category-tam-ly-doi-song-so","tag-hieu-ung-ovsiankina","tag-hieu-ung-zeigarnik","tag-nang-suat-lam-viec","tag-suc-khoe-tinh-than-2","tag-tam-ly-hoc"],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v28.7 - https:\/\/yoast.com\/product\/yoast-seo-wordpress\/ -->\n<title>Hi\u1ec7u \u1ee9ng Zeigarnik: v\u00ec sao vi\u1ec7c d\u1edf dang c\u1ee9 b\u00e1m l\u1ea5y t\u00e2m tr\u00ed?<\/title>\n<meta name=\"description\" content=\"Hi\u1ec7u \u1ee9ng Zeigarnik gi\u1ea3i th\u00edch v\u00ec sao vi\u1ec7c d\u1edf dang c\u1ee9 l\u1edfn v\u1edfn trong \u0111\u1ea7u? B\u1eb1ng ch\u1ee9ng m\u1edbi n\u00f3i g\u00ec, hi\u1ec7u \u1ee9ng Ovsiankina l\u00e0 g\u00ec v\u00e0 c\u00e1ch gi\u00fap \u0111\u1ea7u \u00f3c nh\u1eb9 h\u01a1n.\" \/>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/dykhoa.com\/blog\/vi-sao-cong-viec-do-dang-bam-riet-tam-tri\/\" \/>\n<meta property=\"og:locale\" content=\"vi_VN\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Hi\u1ec7u \u1ee9ng Zeigarnik: v\u00ec sao vi\u1ec7c d\u1edf dang c\u1ee9 b\u00e1m l\u1ea5y t\u00e2m tr\u00ed?\" \/>\n<meta property=\"og:description\" content=\"Hi\u1ec7u \u1ee9ng Zeigarnik gi\u1ea3i th\u00edch v\u00ec sao vi\u1ec7c d\u1edf dang c\u1ee9 l\u1edfn v\u1edfn trong \u0111\u1ea7u? 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