{"id":3480,"date":"2025-04-15T06:57:32","date_gmt":"2025-04-15T06:57:32","guid":{"rendered":"https:\/\/practicalhealthpsychology.com\/?p=3480"},"modified":"2026-03-23T10:15:41","modified_gmt":"2026-03-23T10:15:41","slug":"old-habits-die-hard-disrupting-unwanted-habitual-behaviour","status":"publish","type":"post","link":"https:\/\/practicalhealthpsychology.com\/cz\/2025\/04\/old-habits-die-hard-disrupting-unwanted-habitual-behaviour\/","title":{"rendered":"Star\u00e9 n\u00e1vyky se t\u011b\u017eko m\u011bn\u00ed: Jak p\u0159eru\u0161it ne\u017e\u00e1douc\u00ed zvyky"},"content":{"rendered":"

Autor: Annabel Stone a Phillippa Lally, Univerzita v Surrey, Velk\u00e1 Brit\u00e1nie<\/b><\/p>\n

Nov\u00fd rok je \u010dasto obdob\u00edm, kdy se sna\u017e\u00edme o zm\u011bnu, odhodlan\u00ed vytvo\u0159it si <\/span>nov\u00e9 n\u00e1vyky<\/span><\/a> a nechat ty \u0161patn\u00e9 za sebou, jakmile odbije p\u016flnoc. Opr\u00e1\u0161\u00edme b\u011b\u017eeck\u00e9 boty, napln\u00edme n\u00e1kupn\u00ed ko\u0161\u00edky \u010derstv\u00fdm ovocem a zeleninou\u2026 kdo z n\u00e1s si n\u011bkdy ne\u0159ekl: \u201eNov\u00fd rok, nov\u00e9 j\u00e1\u201c? O m\u011bs\u00edc pozd\u011bji \u2013 pro\u010d na\u0161e b\u011b\u017eeck\u00e9 boty spat\u0159ily denn\u00ed sv\u011btlo jen dvakr\u00e1t a \u010derstv\u00e9 ovoce za\u010d\u00edn\u00e1 plesniv\u011bt? Zd\u00e1 se, \u017ee na\u0161e \u0161patn\u00e9 n\u00e1vyky n\u00e1s do <\/span>nov\u00e9ho roku<\/span><\/a> v\u011brn\u011b n\u00e1sledovaly.<\/span><\/p>\n

Psychologov\u00e9 <\/span>definuj\u00ed n\u00e1vyky<\/span><\/a> jako proces, kter\u00fd n\u00e1s vede k\u00a0automatick\u00e9mu chov\u00e1n\u00ed, kdy\u017e se ocitneme v situaci (tzv. podn\u011btu), ve kter\u00e9 jsme dan\u00e9 chov\u00e1n\u00ed v minulosti \u010dasto vykon\u00e1vali. Tento \u201epodn\u011bt\u201c m\u016f\u017ee b\u00fdt emocion\u00e1ln\u00ed, nap\u0159\u00edklad pocit stresu, kter\u00fd vyvol\u00e1 touhu sn\u00edst \u010dokol\u00e1du, nebo soci\u00e1ln\u00ed, jako kdy\u017e si d\u00e1te pivo poka\u017ed\u00e9, kdy\u017e se setk\u00e1te s p\u0159\u00e1teli v hospod\u011b. M\u016f\u017ee to b\u00fdt tak\u00e9 konkr\u00e9tn\u00ed m\u00edsto \u2013 nap\u0159\u00edklad, kdy\u017e vstoup\u00edm do t\u00e9 kav\u00e1rny, kde si v\u017edy objedn\u00e1v\u00e1m latte. Je tedy jasn\u00e9, \u017ee i kdy\u017e se c\u00edt\u00edme motivovan\u00ed zbavit se \u0161patn\u00fdch n\u00e1vyk\u016f, tato motivace <\/span>n\u00e1s nutn\u011b neochr\u00e1n\u00ed p\u0159ed automatick\u00fdm chov\u00e1n\u00edm,<\/span><\/a> jakmile se znovu setk\u00e1me se sv\u00fdm podn\u011btem.<\/span><\/p>\n

Z\u00e1kladn\u00edm mechanismem n\u00e1vyku je ment\u00e1ln\u00ed spojen\u00ed mezi podn\u011btem a akc\u00ed. Zat\u00edm nev\u00edme, jak toto spojen\u00ed zcela vymazat. Nicm\u00e9n\u011b v\u00fdzkumn\u00edci zab\u00fdvaj\u00edc\u00ed se n\u00e1vyky uv\u00e1d\u011bj\u00ed <\/span>\u010dty\u0159i zp\u016fsoby<\/span><\/a>, jak naru\u0161it proces vytv\u00e1\u0159en\u00ed n\u00e1vyku a zabr\u00e1nit tak jeho proveden\u00ed:<\/span><\/p>\n

    \n
  1. Vyh\u00fdbejte se spou\u0161t\u011b\u010d\u016fm:<\/b> Pokud se s podn\u011btem nesetk\u00e1te, nebudete m\u00edt tendenci prov\u00e9st sv\u00e9 obvykl\u00e9 chov\u00e1n\u00ed. Aby to v\u0161ak fungovalo, je d\u016fle\u017eit\u00e9 si b\u00fdt v\u011bdomi toho, co va\u0161e \u0161patn\u00e9 n\u00e1vyky spou\u0161t\u00ed. Nap\u0159\u00edklad pokud je setk\u00e1n\u00ed s p\u0159\u00e1teli v hospod\u011b podn\u011btem vedouc\u00edm k nadm\u011brn\u00e9 konzumaci alkoholu, navrhnout jin\u00e9 m\u00edsto na spole\u010dn\u00e9 posezen\u00ed m\u016f\u017ee b\u00fdt u\u017eite\u010dnou strategi\u00ed. Jedn\u00edm ze zp\u016fsob\u016f, jak identifikovat sv\u00e9 podn\u011bty, je v\u00e9st si den\u00edk a zaznamen\u00e1vat, kdy doch\u00e1z\u00ed k ne\u017e\u00e1douc\u00edmu chov\u00e1n\u00ed a co mu p\u0159edch\u00e1zelo.<\/span><\/li>\n
  2. Zt\u011b\u017eujte proveden\u00ed ne\u017e\u00e1douc\u00edho chov\u00e1n\u00ed:<\/b> P\u0159id\u00e1n\u00ed \u201et\u0159en\u00ed\u201c neboli p\u0159ek\u00e1\u017eek, kter\u00e9 \u010din\u00ed danou \u010dinnost obt\u00ed\u017en\u011bji dostupnou nebo p\u0159\u00edli\u0161 nam\u00e1havou, m\u016f\u017ee pomoci zabr\u00e1nit necht\u011bn\u00e9mu n\u00e1vyku. Kdy\u017e se pak setk\u00e1te s podn\u011btem, proveden\u00ed chov\u00e1n\u00ed si bude vy\u017eadovat v\u011bt\u0161\u00ed \u00fasil\u00ed, co\u017e spust\u00ed v\u011bdom\u00fd proces rozhodov\u00e1n\u00ed nam\u00edsto automatick\u00e9 reakce. Tato strategie v\u0161ak vy\u017eaduje mo\u017enost ovlivnit, jak snadno lze chov\u00e1n\u00ed prov\u00e9st. Pokud nap\u0159\u00edklad \u017eijete s n\u011bk\u00fdm, kdo trv\u00e1 na tom, \u017ee doma mus\u00ed b\u00fdt \u010dokol\u00e1da, jej\u00ed \u00fapln\u00e9 odstran\u011bn\u00ed nemus\u00ed b\u00fdt mo\u017en\u00e9.<\/span><\/li>\n
  3. Prost\u011b \u0159ekn\u011bte ne<\/b>: M\u016f\u017eeme se samoz\u0159ejm\u011b ovl\u00e1dat a sv\u00e9 n\u00e1vyky nevykon\u00e1vat. To vy\u017eaduje, abychom p\u0159i setk\u00e1n\u00ed s pokynem k ne\u017e\u00e1douc\u00edmu n\u00e1vyku pou\u017eili <\/span>s\u00edlu v\u016fle<\/span><\/a> a motivaci k abstinenci. To v\u0161ak funguje pouze v p\u0159\u00edpad\u011b, \u017ee byly identifikov\u00e1ny n\u00e1vyky a <\/span>lid\u00e9 pak bedliv\u011b sleduj\u00ed<\/span><\/a> sv\u00e9 okol\u00ed, aby se v rozhoduj\u00edc\u00ed chv\u00edli dostate\u010dn\u011b soust\u0159edili a p\u0159estali. V opa\u010dn\u00e9m p\u0159\u00edpad\u011b m\u016f\u017ee tento okam\u017eik pominout a uv\u011bdom\u011bn\u00ed p\u0159ijde a\u017e pozd\u011bji. K udr\u017een\u00ed lep\u0161\u00ed volby je tak\u00e9 zapot\u0159eb\u00ed motivace, <\/span>co\u017e m\u016f\u017ee b\u00fdt v dan\u00e9m okam\u017eiku<\/span><\/a> n\u00e1ro\u010dn\u00e9.\u00a0<\/span><\/li>\n
  4. Najd\u011bte si n\u00e1hradu:<\/b> Posledn\u00ed mo\u017enost\u00ed je ur\u010dit nov\u00e9 chov\u00e1n\u00ed, kter\u00e9 se m\u016f\u017ee st\u00e1t nov\u00fdm n\u00e1vykem a nahradit tak ten ne\u017e\u00e1douc\u00ed. Prvn\u00edm krokem je op\u011bt identifikace podn\u011btu, kter\u00fd spou\u0161t\u00ed v\u00e1\u0161 \u0161patn\u00fd n\u00e1vyk. Jakmile tento podn\u011bt nastane, je d\u016fle\u017eit\u00e9 d\u016fsledn\u011b prov\u00e1d\u011bt nov\u00e9 chov\u00e1n\u00ed. Postupem \u010dasu by se pak spojen\u00ed mezi podn\u011btem a nov\u00fdm chov\u00e1n\u00edm m\u011blo st\u00e1t siln\u011bj\u0161\u00ed ne\u017e p\u016fvodn\u00ed n\u00e1vykov\u00e1 reakce. Tato strategie vy\u017eaduje sledov\u00e1n\u00ed vlastn\u00edho chov\u00e1n\u00ed a v\u011bdom\u00e9 zastaven\u00ed star\u00e9ho zvyku, co\u017e m\u016f\u017ee b\u00fdt n\u00e1ro\u010dn\u00e9. Nicm\u00e9n\u011b d\u011blat n\u011bco je \u010dasto snaz\u0161\u00ed ne\u017e ned\u011blat nic, tak\u017ee tato mo\u017enost b\u00fdv\u00e1 prakti\u010dt\u011bj\u0161\u00ed ne\u017e nap\u0159\u00edklad pouh\u00e1 snaha potla\u010dit chov\u00e1n\u00ed. Aby m\u011bla tato strategie co nejv\u011bt\u0161\u00ed \u0161anci na \u00fasp\u011bch, je vhodn\u00e9 zvolit nov\u00e9 chov\u00e1n\u00ed, kter\u00e9 je stejn\u011b p\u0159ita\u017eliv\u00e9 jako p\u016fvodn\u00ed n\u00e1vyk. Nap\u0159\u00edklad <\/span>nahrazen\u00ed \u010dokol\u00e1dy ovocem nemus\u00ed b\u00fdt \u00fa\u010dinn\u00e9<\/span><\/a>, pokud doty\u010dn\u00fd nez\u00edsk\u00e1 z konzumace ovoce stejnou nebo v\u011bt\u0161\u00ed m\u00edru uspokojen\u00ed jako z \u010dokol\u00e1dy.<\/span><\/li>\n<\/ol>\n

    Praktick\u00e1 doporu\u010den\u00ed:<\/b><\/p>\n

      \n
    1. Poznejte sv\u00e9 podn\u011bty<\/b>! Prvn\u00edm krokem k p\u0159ekon\u00e1n\u00ed \u0161patn\u00fdch n\u00e1vyk\u016f je pochopen\u00ed a uv\u011bdom\u011bn\u00ed si toho, co je spou\u0161t\u00ed. Je to ur\u010dit\u00e9 prost\u0159ed\u00ed? Konkr\u00e9tn\u00ed denn\u00ed doba? Nebo ur\u010dit\u00fd emocion\u00e1ln\u00ed stav? Znalost t\u011bchto spou\u0161t\u011b\u010d\u016f je kl\u00ed\u010dem k tomu, jak n\u00e1vyk p\u0159ekonat.<\/span><\/li>\n
    2. Vytvo\u0159te si bari\u00e9ru<\/b>. P\u0159ijet\u00ed preventivn\u00edch opat\u0159en\u00ed m\u016f\u017ee b\u00fdt skv\u011bl\u00fdm zp\u016fsobem, jak zt\u00ed\u017eit mo\u017enost op\u011btovn\u00e9ho podlehnut\u00ed ne\u017e\u00e1douc\u00edmu zvyku. Pokud v\u00edte, \u017ee se spou\u0161t\u011b\u010di nelze zcela vyhnout \u2013 nap\u0159\u00edklad stres v\u00e1s vede ke konzumaci \u010dokol\u00e1dy \u2013 m\u016f\u017eete se tomu br\u00e1nit t\u00edm, \u017ee p\u0159i pravideln\u00e9m n\u00e1kupu potravin \u010dokol\u00e1du jednodu\u0161e nekoup\u00edte. T\u00edm si znesnadn\u00edte p\u0159\u00edstup k n\u00ed v dob\u011b stresu.<\/span><\/li>\n
    3. Myslete: \u201aProst\u011b \u0159ekni ne!\u2018<\/b> Jakmile si uv\u011bdom\u00edte sv\u00e9 spou\u0161t\u011b\u010de, m\u016f\u017eete na n\u011b b\u00fdt ostra\u017eit\u00ed. Pokud v\u00edte, \u017ee se s nevyhnuteln\u00fdm podn\u011btem brzy setk\u00e1te, zam\u011b\u0159te se na v\u011bdom\u00e9 sledov\u00e1n\u00ed sv\u00fdch reakc\u00ed a aktivn\u011b potla\u010dte ne\u017e\u00e1douc\u00ed chov\u00e1n\u00ed t\u00edm, \u017ee si \u0159eknete: \u201eProst\u011b ne!\u201c Udr\u017eov\u00e1n\u00ed t\u00e9to ment\u00e1ln\u00ed p\u0159ipravenosti v\u00e1m m\u016f\u017ee pomoci odolat zvyku.<\/span><\/li>\n
    4. Nahra\u010fte \u0161patn\u00e9 dobr\u00fdm.<\/b> Pokud dok\u00e1\u017eete nahradit negativn\u00ed chov\u00e1n\u00ed jin\u00fdm, pozitivn\u00edm chov\u00e1n\u00edm, m\u016f\u017eete sv\u016fj \u0161patn\u00fd n\u00e1vyk p\u0159em\u011bnit na prosp\u011b\u0161n\u00fd. Abyste v tom byli \u00fasp\u011b\u0161n\u00ed, mo\u017en\u00e1 bude pot\u0159eba vyzkou\u0161et n\u011bkolik r\u016fzn\u00fdch p\u0159\u00edstup\u016f. Nap\u0159\u00edklad pokud tr\u00e1v\u00edte p\u0159\u00edli\u0161 mnoho ve\u010der\u016f pit\u00edm piva, jedn\u00edm z mo\u017en\u00fdch krok\u016f by mohlo b\u00fdt:<\/span><\/li>\n
    5. Poznej podn\u011bt (nap\u0159. j\u00edt z\u00a0pr\u00e1ce dom\u016f)<\/span><\/li>\n
    6. Vzpome\u0148 si, \u017ee kdy p\u0159ijde\u0161 dom\u016f, tak m\u016f\u017ee\u0161 m\u00edt chu\u0165 na pivo.<\/span><\/li>\n
    7. Jestli m\u016f\u017ee\u0161, vytvo\u0159 si bari\u00e9ru. Nap\u0159\u00edklad, nem\u011bjte doma pivo nebo ho vyndejte z\u00a0ledni\u010dky, aby nebylo studen\u00e9?<\/span><\/li>\n
    8. Vytvo\u0159te n\u00e1hradn\u00ed chov\u00e1n\u00ed. Kdy\u017e p\u0159ijdete dom\u016f, dejte si nealkoholick\u00fd n\u00e1poj, kter\u00fd m\u00e1te r\u00e1di, nebo se v\u011bnujte \u010dinnosti, kter\u00e1 v\u00e1m pom\u016f\u017ee uvolnit nap\u011bt\u00ed. M\u016f\u017ee to b\u00fdt nap\u0159\u00edklad \u010dten\u00ed knihy, hran\u00ed po\u010d\u00edta\u010dov\u00e9 hry, telefon\u00e1t s p\u0159\u00edtelem nebo cvi\u010den\u00ed. Nahrazen\u00ed ne\u017e\u00e1douc\u00edho chov\u00e1n\u00ed pozitivn\u00ed alternativou v\u00e1m m\u016f\u017ee usnadnit odol\u00e1v\u00e1n\u00ed poku\u0161en\u00ed.<\/span><\/li>\n<\/ol>\n

      P\u0159eru\u0161en\u00ed \u0161patn\u00fdch n\u00e1vyk\u016f nen\u00ed snadn\u00e9. Pokud jim v\u0161ak budete v\u011bnovat pozornost a vyu\u017eijete v\u00fd\u0161e uveden\u00e9 strategie, m\u016f\u017eete je p\u0159ekonat.<\/span><\/p>\n","protected":false},"excerpt":{"rendered":"

      By Annabel Stone and Phillippa Lally, University of Surrey, UK The New Year is often a time where we aim for change, determined to form new habits and to leave our bad habits behind as the clock strikes midnight. Dusting […]<\/p>\n","protected":false},"author":9,"featured_media":3481,"comment_status":"closed","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-3480","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":true,"content":true,"excerpt":false},"bg":{"title":true,"content":true,"excerpt":false},"zh":{"title":false,"content":false,"excerpt":false},"hr":{"title":false,"content":false,"excerpt":false},"cz":{"title":true,"content":true,"excerpt":false},"da":{"title":false,"content":false,"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":false,"content":false,"excerpt":false},"he":{"title":true,"content":true,"excerpt":false},"it":{"title":true,"content":true,"excerpt":false},"ja":{"title":true,"content":true,"excerpt":false},"kr":{"title":false,"content":false,"excerpt":false},"lv":{"title":true,"content":true,"excerpt":false},"lt":{"title":false,"content":false,"excerpt":false},"hu":{"title":false,"content":false,"excerpt":false},"nl":{"title":true,"content":true,"excerpt":false},"no":{"title":false,"content":false,"excerpt":false},"pl":{"title":true,"content":true,"excerpt":false},"pt":{"title":false,"content":false,"excerpt":false},"ro":{"title":false,"content":false,"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\/3480","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\/9"}],"replies":[{"embeddable":true,"href":"https:\/\/practicalhealthpsychology.com\/cz\/wp-json\/wp\/v2\/comments?post=3480"}],"version-history":[{"count":25,"href":"https:\/\/practicalhealthpsychology.com\/cz\/wp-json\/wp\/v2\/posts\/3480\/revisions"}],"predecessor-version":[{"id":4785,"href":"https:\/\/practicalhealthpsychology.com\/cz\/wp-json\/wp\/v2\/posts\/3480\/revisions\/4785"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/practicalhealthpsychology.com\/cz\/wp-json\/wp\/v2\/media\/3481"}],"wp:attachment":[{"href":"https:\/\/practicalhealthpsychology.com\/cz\/wp-json\/wp\/v2\/media?parent=3480"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/practicalhealthpsychology.com\/cz\/wp-json\/wp\/v2\/categories?post=3480"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/practicalhealthpsychology.com\/cz\/wp-json\/wp\/v2\/tags?post=3480"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}