{"id":218,"date":"2016-01-10T09:00:37","date_gmt":"2016-01-10T09:00:37","guid":{"rendered":"http:\/\/practicalhealthpsychology.com\/?p=218"},"modified":"2025-11-04T14:51:15","modified_gmt":"2025-11-04T14:51:15","slug":"getting-into-the-habit-applying-the-science-of-habit-formation-to-the-real-world","status":"publish","type":"post","link":"https:\/\/practicalhealthpsychology.com\/cz\/2016\/01\/getting-into-the-habit-applying-the-science-of-habit-formation-to-the-real-world\/","title":{"rendered":"O n\u00e1vyc\u00edch: aplikace v\u011bdeck\u00fdch poznatk\u016f o utv\u00e1\u0159en\u00ed n\u00e1vyk\u016f do skute\u010dn\u00e9ho sv\u011bta"},"content":{"rendered":"<p><strong>By Benjamin Gardner, King&#8217;s College London<\/strong><\/p>\n<p><em>Co je to \u201en\u00e1vyk\u201c?<\/em><\/p>\n<p>Pro\u010d j\u00edme v\u00a0kin\u011b p\u0159i filmu popcorn? Pro v\u011bt\u0161inu z\u00a0n\u00e1s plat\u00ed, \u017ee j\u00edst popcorn je habitu\u00e1ln\u00ed odezva (zvykov\u00e1 reakce) na sledov\u00e1n\u00ed filmu. Psychologov\u00e9 definuj\u00ed habitu\u00e1ln\u00ed chov\u00e1n\u00ed jako \u010dinnosti, kter\u00e9 prob\u00edhaj\u00ed automaticky na z\u00e1klad\u011b nau\u010den\u00fdch asociac\u00ed mezi situacemi (jdu do kina) a na\u0161imi odezvami na n\u011b (d\u00e1m si popcorn).<\/p>\n<p><!--more--><\/p>\n<p>Asociace, kter\u00e9 jsou z\u00e1kladem n\u00e1vyku, vznikaj\u00ed, jestli\u017ee v\u00a0odezv\u011b na konkr\u00e9tn\u00ed situaci (p\u0159\u00edchod do\u00a0kina) d\u011bl\u00e1me pravideln\u011b n\u011bco (d\u00e1me si popcorn), co vede k\u00a0\u017e\u00e1douc\u00edmu v\u00fdsledku (p\u0159\u00edjemn\u00e1 chu\u0165). \u010casem je tato asociace natolik siln\u00e1, \u017ee ji\u017e pouh\u00e1 samotn\u00e1 situace automaticky vyvol\u00e1 jedn\u00e1n\u00ed, o kter\u00e9m nemus\u00edme ani p\u0159em\u00fd\u0161let. Kdy\u017e tedy jedn\u00e1me \u201ehabitu\u00e1ln\u011b\u201c, obch\u00e1z\u00edme proces rozhodov\u00e1n\u00ed, co\u017e uvol\u0148uje na\u0161e du\u0161evn\u00ed zdroje pro \u00fakoly vy\u017eaduj\u00edc\u00ed v\u011bt\u0161\u00ed v\u011bdom\u00e9 \u00fasil\u00ed.<\/p>\n<p><em>Jak se u\u010d\u00edme n\u00e1vyk\u016fm?<\/em><\/p>\n<p>V\u011bdci zkoumali proces u\u010den\u00ed se pomoc\u00ed habituace (p\u0159ivyk\u00e1n\u00ed) ji\u017e p\u0159es 150 let, v\u011bt\u0161inou v\u0161ak na zv\u00ed\u0159atech. V\u00a0posledn\u00ed dob\u011b za\u010dali psychologov\u00e9 zdrav\u00ed zkoumat utv\u00e1\u0159en\u00ed n\u00e1vyk\u016f v\u00a0re\u00e1ln\u00e9m sv\u011bt\u011b, a jak by mohlo p\u0159isp\u011bt k\u00a0podpo\u0159e zdrav\u00e9ho chov\u00e1n\u00ed. V\u00a0jedn\u00e9 studii bylo zji\u0161t\u011bno, \u017ee n\u011bkolik prvn\u00edch opakov\u00e1n\u00ed nov\u00e9ho chov\u00e1n\u00ed zpo\u010d\u00e1tku podn\u011bcuje rychl\u00fd n\u00e1r\u016fst subjektivn\u011b hodnocen\u00e9 automaticity (tj. s\u00edly zvyku), kter\u00fd posl\u00e9ze zpomaluje, dokud nedos\u00e1hne f\u00e1ze plat\u00f3. Observa\u010dn\u00ed (observace = u\u010den\u00ed n\u00e1podobou, pozorov\u00e1n\u00edm) v\u00fdzkum zase uk\u00e1zal, \u017ee mnoho druh\u016f chov\u00e1n\u00ed souvisej\u00edc\u00edho se zdrav\u00edm, jako nap\u0159\u00edklad volba potravin, cvi\u010den\u00ed a n\u00e1razov\u00e9 nadm\u011brn\u00e9 pit\u00ed, je\u00a0sp\u00ed\u0161e r\u00e1zu habitu\u00e1ln\u00edho ne\u017e promy\u0161len\u00e9ho jedn\u00e1n\u00ed.<\/p>\n<p><em>Jak dlouho trv\u00e1, ne\u017e se utvo\u0159\u00ed n\u00e1vyk?<\/em><\/p>\n<p>N\u00e1zory se r\u016fzn\u00ed. Jedna studie tvrd\u00ed, \u017ee se n\u00e1vyk zformuje pr\u016fm\u011brn\u011b b\u011bhem 66 dn\u00ed, zat\u00edmco v\u00a0jin\u00e9 se zjistilo, \u017ee\u00a0nov\u00ed n\u00e1v\u0161t\u011bvn\u00edci fitcentra museli cvi\u010dit alespo\u0148 4kr\u00e1t t\u00fddn\u011b po dobu 6 t\u00fddn\u016f, aby si utvo\u0159ili n\u00e1vyk cvi\u010dit. Tak \u010di onak, 21 dn\u00ed, jak uv\u00e1d\u00ed obl\u00edben\u00fd a n\u00e1mi vyvr\u00e1cen\u00fd m\u00fdtus zaveden\u00fd plastick\u00fdm chirurgem Dr. Maxwellem Maltzem, to z\u0159ejm\u011b nebude.<\/p>\n<p>Nicm\u00e9n\u011b, ot\u00e1zka utv\u00e1\u0159en\u00ed n\u00e1vyku nen\u00ed tak p\u0159esn\u011b vymezen\u00e1, jak by se mohlo zd\u00e1t. Neexistuj\u00ed \u017e\u00e1dn\u00e1 objektivn\u00ed krit\u00e9ria pro stanoven\u00ed p\u0159\u00edtomnosti n\u00e1vyku. Je tedy nemo\u017en\u00e9 s\u00a0jistotou \u0159\u00edci, \u017ee jeden \u010dlov\u011bk m\u00e1 n\u00e1vyk a druh\u00fd ne. St\u0159\u00edzliv\u011bj\u0161\u00ed je pova\u017eovat chov\u00e1n\u00ed za <em>v\u00edce \u010di m\u00e9n\u011b<\/em> habitu\u00e1ln\u00ed ne\u017e je d\u011blit na\u00a0habitu\u00e1ln\u00ed a nehabitu\u00e1ln\u00ed. Proto je tak\u00e9 slo\u017eit\u011bj\u0161\u00ed odhadnout dobu trv\u00e1n\u00ed utv\u00e1\u0159en\u00ed n\u00e1vyku spolehliv\u011b.<\/p>\n<p>Dobrou zpr\u00e1vou v\u0161ak je, \u017ee \u00fa\u010dastn\u00edci interven\u010dn\u00edch studi\u00ed, kte\u0159\u00ed m\u011bli denn\u011b vykon\u00e1vat n\u011bjakou novou \u010dinnost, uv\u00e1d\u011bj\u00ed, \u017ee se tyto \u010dinnosti staly jejich p\u0159irozenost\u00ed nebo sou\u010d\u00e1st\u00ed jejich rutiny ji\u017e b\u011bhem dvou t\u00fddn\u016f.<\/p>\n<p><em>Jak m\u016f\u017eeme vyu\u017e\u00edt n\u00e1vyky ke zm\u011bn\u011b chov\u00e1n\u00ed?<\/em><\/p>\n<p>Proto\u017ee p\u0159edpokl\u00e1d\u00e1me, \u017ee n\u00e1vyky p\u0159etrv\u00e1vaj\u00ed v\u00a0\u010dase, m\u00e1 jejich utv\u00e1\u0159en\u00ed d\u016fle\u017eit\u00fd vliv na zm\u011bnu chov\u00e1n\u00ed. P\u0159ekvapiv\u011b, ze studi\u00ed, kter\u00e9 se zab\u00fdvaly utv\u00e1\u0159en\u00edm n\u00e1vyk\u016f jako strategi\u00ed pro podporu zdrav\u00e9ho chov\u00e1n\u00ed, jich poskytuje slibn\u00e9 v\u00fdsledky m\u00e1lo.<\/p>\n<p>Nap\u0159\u00edklad rodi\u010de, kter\u00fdm bylo poskytnuto poradenstv\u00ed ohledn\u011b zdrav\u00e9 stravy a formov\u00e1n\u00ed n\u00e1vyk\u016f p\u0159i\u00a0v\u00fd\u017eiv\u011b mal\u00fdch d\u011bt\u00ed (ovoce a zelenina, zdrav\u00e9 sva\u010diny, voda), uv\u00e1d\u011bli o osm t\u00fddn\u016f pozd\u011bji zdrav\u011bj\u0161\u00ed stravovac\u00ed n\u00e1vyky a zlep\u0161en\u00ed kvality stravov\u00e1n\u00ed sv\u00fdch d\u011bt\u00ed (Gardner a kol., 2014).<\/p>\n<p>Tak\u00e9 se zjistilo, \u017ee intervence, zam\u011b\u0159en\u00e1 na integraci lehk\u00e9 fyzick\u00e9 aktivity do sedav\u00e9ho denn\u00edho re\u017eimu zkr\u00e1tila v komunit\u011b star\u0161\u00edch dosp\u011bl\u00fdch dobu sezen\u00ed a prodlou\u017eila dobu str\u00e1venou ch\u016fz\u00ed a\u00a0st\u0159edn\u011b n\u00e1ro\u010dnou fyzickou aktivitou.<\/p>\n<p>Cel\u00e9 to m\u00e1 ale h\u00e1\u010dek. Co doopravdy znamen\u00e1, kdy\u017e o n\u011bjak\u00e9 \u010dinnosti \u0159ekneme, \u017ee je habitu\u00e1ln\u00ed? Co\u00a0t\u00edm mysl\u00edme, kdy\u017e \u0159ekneme \u201evykon\u00e1vat bez p\u0159em\u00fd\u0161len\u00ed \u010dinnost po dobu 30 minut\u201c? St\u00e1v\u00e1 se jen vz\u00e1cn\u011b, abychom si po 30 minut\u00e1ch vykon\u00e1v\u00e1n\u00ed n\u011bjak\u00e9 \u010dinnosti nebyli v\u016fbec v\u011bdomi toho, co\u00a0d\u011bl\u00e1me. Popsali jsme dva zp\u016fsoby, jak\u00fdmi m\u016f\u017ee b\u00fdt jak\u00e9koliv jedn\u00e1n\u00ed habitu\u00e1ln\u00ed: m\u016f\u017eeme habitu\u00e1ln\u011b <em>\u010dinit rozhodnut\u00ed<\/em> pustit se do n\u011bjak\u00e9 \u010dinnosti (habitu\u00e1ln\u00ed popud; habitual instigation) nebo m\u016f\u017eeme habitu\u00e1ln\u011b n\u011bco <em>d\u011blat<\/em> (habitu\u00e1ln\u00ed vykon\u00e1v\u00e1n\u00ed; habitual execution).Habitu\u00e1ln\u00ed popud ke\u00a0cvi\u010den\u00ed (kdy\u017e situace automaticky vyvol\u00e1v\u00e1 impuls cvi\u010dit) predikuje, jak \u010dasto lid\u00e9 cvi\u010d\u00ed. Naopak m\u00edt navykl\u00fd cvi\u010debn\u00ed re\u017eim tak, \u017ee jedna f\u00e1ze cvi\u010den\u00ed (nap\u0159. dokon\u010den\u00ed b\u011bhu na p\u00e1su) vyvol\u00e1v\u00e1 dal\u0161\u00ed f\u00e1zi (zved\u00e1n\u00ed \u010dinek), frekvenci cvi\u010den\u00ed nepredikuje.<\/p>\n<p><em>Praktick\u00e1 doporu\u010den\u00ed:<\/em><\/p>\n<p>Odborn\u00edci v\u00a0praxi by m\u011bli p\u0159i poskytov\u00e1n\u00ed poradenstv\u00ed ohledn\u011b zm\u011bny chov\u00e1n\u00ed zva\u017eovat z\u00e1konitosti souvisej\u00edc\u00ed s n\u00e1vyky. Existuje n\u011bkolik zp\u016fsob\u016f, jak to prov\u00e9st.<\/p>\n<ul>\n<li><strong>\u010cinnost opakujte pravideln\u011b (konzistentn\u011b). <\/strong>Prakti\u010dt\u00ed odborn\u00edci by m\u011bli lidem doporu\u010dovat, aby danou \u010dinnost d\u016fsledn\u011b opakovali p\u0159\u00edmo v\u00a0n\u00e1vaznosti na konkr\u00e9tn\u00ed situaci. Tak se formuj\u00ed zvykov\u00e9 asociace \u2013 z\u00e1klad n\u00e1vyku.<\/li>\n<li><strong>Vyb\u00edrejte si konkr\u00e9tn\u00ed \u010dinnost a konkr\u00e9tn\u00ed spou\u0161t\u011b\u010d. <\/strong>Kdy\u017e si vytv\u00e1\u0159\u00edte n\u00e1vyk, ujist\u011bte se, \u017ee\u00a0je\u00a0vybran\u00e1 \u010dinnost p\u0159esn\u011b specifikov\u00e1na a s vybran\u00fdm situa\u010dn\u00edm spou\u0161t\u011b\u010dem se m\u016f\u017eete setkat \u010dasto. Nem\u00e1 smysl si vytv\u00e1\u0159et n\u00e1vyk pro n\u011bjakou \u010dinnost, jej\u00ed\u017e spou\u0161t\u011b\u010d se objevuje nap\u0159.\u00a0jednou \u010dasto za rok.<\/li>\n<li><strong>Ujist\u011bte se, \u017ee danou \u010dinnost chcete opravdu vykon\u00e1vat. <\/strong>Lid\u00e9 maj\u00ed tendenci d\u00e9le setrvat u\u00a0\u010dinnost\u00ed, kter\u00e9 si mohli svobodn\u011b vybrat, ne\u017e u \u010dinnost\u00ed, do kter\u00fdch se c\u00edt\u00ed b\u00fdt tla\u010deni ostatn\u00edmi.<\/li>\n<li><strong>Za\u010dn\u011bte jednoduch\u00fdmi zm\u011bnami. <\/strong>Na jednoduch\u00e9 \u010dinnosti si zvyk\u00e1me rychleji ne\u017e na slo\u017eit\u00e9.<\/li>\n<li><strong>M\u011bjte realistick\u00e1 o\u010dek\u00e1v\u00e1n\u00ed. <\/strong>M\u011bjte jasno v\u00a0tom, co p\u0159esn\u011b m\u016f\u017eete o\u010dek\u00e1vat, a\u017e\u00a0se\u00a0\u010dinnost stane n\u00e1vykem. Utvo\u0159en\u00ed n\u00e1vyku lze nejl\u00e9pe pojmout jako nastaven\u00ed si vnit\u0159n\u00ed upom\u00ednky p\u0159i vhodn\u00e9 situaci n\u011bco ud\u011blat.<\/li>\n<\/ul>\n<p>Jedna z\u00a0p\u0159\u00edle\u017eitost\u00ed, kdy za\u010d\u00edt nahrazovat \u0161patn\u00e9 n\u00e1vyky dobr\u00fdmi, je zm\u00edn\u011bn\u00e9 kino. Mo\u017en\u00e1 v\u00e1s p\u0159ekvap\u00ed, jak uspokojuj\u00edc\u00ed je koupit si dop\u0159edu hroznov\u00e9 v\u00edno m\u00edsto obvykl\u00e9ho popcornu \u2013 pokud se tedy dok\u00e1\u017eete p\u0159es tu v\u016fni popkornu p\u0159en\u00e9st\u2026<\/p>\n<p>&nbsp;<\/p>\n<p><em>Translation: Radim Bado\u0161ek, Tereza Kimplov\u00e1, Ren\u00e1ta \u010cerm\u00e1kov\u00e1, Renata Hacklova<\/em><\/p>\n<p>&nbsp;<\/p>\n","protected":false},"excerpt":{"rendered":"<p>By Benjamin Gardner, King&#8217;s College London What is a \u2018habit\u2019? Why do we eat popcorn while watching movies? The answer, for most, is that eating popcorn is a habitual response to watching movies. Psychologists define \u2018habitual\u2019 behaviours as actions that [&hellip;]<\/p>\n","protected":false},"author":1,"featured_media":407,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_et_pb_use_builder":"","_et_pb_old_content":"","_et_gb_content_width":"","_monsterinsights_skip_tracking":false,"_monsterinsights_sitenote_active":false,"_monsterinsights_sitenote_note":"","_monsterinsights_sitenote_category":0,"_uf_show_specific_survey":0,"_uf_disable_surveys":false,"footnotes":""},"categories":[9],"tags":[],"class_list":["post-218","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-habit"],"translation":{"provider":"WPGlobus","version":"3.0.2","language":"cz","enabled_languages":["en","id","my","bg","zh","hr","cz","da","de","es","fr","gr","he","it","ja","kr","lv","lt","hu","nl","no","pl","pt","ro","ru","sk","fi","sv","tr","uk"],"languages":{"en":{"title":true,"content":true,"excerpt":false},"id":{"title":true,"content":true,"excerpt":false},"my":{"title":false,"content":false,"excerpt":false},"bg":{"title":true,"content":true,"excerpt":false},"zh":{"title":true,"content":true,"excerpt":false},"hr":{"title":false,"content":false,"excerpt":false},"cz":{"title":true,"content":true,"excerpt":false},"da":{"title":true,"content":true,"excerpt":false},"de":{"title":true,"content":true,"excerpt":false},"es":{"title":false,"content":false,"excerpt":false},"fr":{"title":true,"content":true,"excerpt":false},"gr":{"title":true,"content":true,"excerpt":false},"he":{"title":true,"content":true,"excerpt":false},"it":{"title":true,"content":true,"excerpt":false},"ja":{"title":false,"content":false,"excerpt":false},"kr":{"title":false,"content":false,"excerpt":false},"lv":{"title":true,"content":true,"excerpt":false},"lt":{"title":true,"content":true,"excerpt":false},"hu":{"title":true,"content":true,"excerpt":false},"nl":{"title":true,"content":true,"excerpt":false},"no":{"title":true,"content":true,"excerpt":false},"pl":{"title":true,"content":true,"excerpt":false},"pt":{"title":true,"content":true,"excerpt":false},"ro":{"title":true,"content":true,"excerpt":false},"ru":{"title":true,"content":true,"excerpt":false},"sk":{"title":true,"content":true,"excerpt":false},"fi":{"title":true,"content":true,"excerpt":false},"sv":{"title":false,"content":false,"excerpt":false},"tr":{"title":true,"content":true,"excerpt":false},"uk":{"title":true,"content":true,"excerpt":false}}},"aioseo_notices":[],"_links":{"self":[{"href":"https:\/\/practicalhealthpsychology.com\/cz\/wp-json\/wp\/v2\/posts\/218","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/practicalhealthpsychology.com\/cz\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/practicalhealthpsychology.com\/cz\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/practicalhealthpsychology.com\/cz\/wp-json\/wp\/v2\/users\/1"}],"replies":[{"embeddable":true,"href":"https:\/\/practicalhealthpsychology.com\/cz\/wp-json\/wp\/v2\/comments?post=218"}],"version-history":[{"count":70,"href":"https:\/\/practicalhealthpsychology.com\/cz\/wp-json\/wp\/v2\/posts\/218\/revisions"}],"predecessor-version":[{"id":4654,"href":"https:\/\/practicalhealthpsychology.com\/cz\/wp-json\/wp\/v2\/posts\/218\/revisions\/4654"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/practicalhealthpsychology.com\/cz\/wp-json\/wp\/v2\/media\/407"}],"wp:attachment":[{"href":"https:\/\/practicalhealthpsychology.com\/cz\/wp-json\/wp\/v2\/media?parent=218"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/practicalhealthpsychology.com\/cz\/wp-json\/wp\/v2\/categories?post=218"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/practicalhealthpsychology.com\/cz\/wp-json\/wp\/v2\/tags?post=218"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}