{"id":635,"date":"2017-04-05T08:01:17","date_gmt":"2017-04-05T08:01:17","guid":{"rendered":"http:\/\/practicalhealthpsychology.com\/?p=635"},"modified":"2025-11-04T14:47:11","modified_gmt":"2025-11-04T14:47:11","slug":"the-power-of-planning","status":"publish","type":"post","link":"https:\/\/practicalhealthpsychology.com\/cz\/2017\/04\/the-power-of-planning\/","title":{"rendered":"S\u00edla pl\u00e1nov\u00e1n\u00ed"},"content":{"rendered":"<p><strong>Peter M. Gollwitzer, New York University<\/strong><\/p>\n<p>Ka\u017ed\u00fd m\u00e1me sv\u00e9 zlozvyky. Ve stresu si d\u00e1me n\u011bco k\u00a0zakousnut\u00ed, nebo p\u0159i posezen\u00ed s\u00a0p\u0159\u00e1teli vypijeme p\u0159\u00edli\u0161 mnoho alkoholu. Vytv\u00e1\u0159\u00edme si zbyte\u010dn\u00fd stres t\u00edm, \u017ee se od dokon\u010den\u00ed nal\u00e9hav\u00fdch pracovn\u00edch projekt\u016f nech\u00e1me odv\u00e9st soci\u00e1ln\u00edmi m\u00e9dii, nebo zbyte\u010dn\u00fdmi diskuzemi s\u00a0kolegy, p\u0159\u00e1teli a rodinou. Jak m\u016f\u017eeme tyto zlozvyky zm\u011bnit?<\/p>\n<p><!--more--><\/p>\n<p>Mnoho lid\u00ed by v\u00e1m mohlo poradit, a\u0165 si jednodu\u0161e d\u00e1te za c\u00edl s t\u011bmito \u0161patn\u00fdmi, a\u010d b\u011b\u017en\u00fdmi n\u00e1vyky skoncovat, a pak u\u017e to p\u016fjde samo \u2013 pokud se budete dost sna\u017eit, zbav\u00edte se jich. <a href=\"http:\/\/www.tandfonline.com\/doi\/abs\/10.1080\/14792772143000003\"><u>Obs\u00e1hl\u00fd v\u00fdzkum<\/u><\/a> v\u00a0oblasti lidsk\u00e9 motivace na druhou stranu prok\u00e1zal, \u017ee je zna\u010dn\u00fd rozd\u00edl mezi t\u00edm d\u00e1t si za c\u00edl dostat zlozvyky pod kontrolu, a t\u00edm pro to skute\u010dn\u011b n\u011bco ud\u011blat. To plat\u00ed pro zlozvyky ve v\u0161ech oblastech na\u0161eho \u017eivota v\u010detn\u011b zdrav\u00ed, pr\u00e1ce a spole\u010densk\u00e9ho \u017eivota. Co tedy m\u016f\u017eeme d\u011blat pro to, abychom tento rozd\u00edl p\u0159ekonali?<\/p>\n<p>Ve sv\u00e9m v\u00fdzkumu autoregulace p\u0159i dosahov\u00e1n\u00ed c\u00edl\u016f ve Spojen\u00fdch st\u00e1tech a N\u011bmecku jsem zjistil, \u017ee by si lid\u00e9 m\u011bli vytv\u00e1\u0159et pl\u00e1ny, <em>jak\u00fdm zp\u016fsobem<\/em> sv\u00e9 c\u00edle realizovat. Nejefektivn\u011bj\u0161\u00ed pl\u00e1ny jsou ty, kter\u00e9 specifikuj\u00ed kdy, kde a jak se chcete p\u0159i pln\u011bn\u00ed c\u00edl\u016f chovat, a kter\u00e9 jsou ve form\u011b \u201eKDY\u017d-TAK\u201c. Vezm\u011bte si za p\u0159\u00edklad nadm\u011brnou konzumaci alkoholu ve spole\u010dnosti p\u0159\u00e1tel. V \u010d\u00e1sti \u201eKDY\u017d\u201c identifikujete kritickou situaci, kter\u00e1 obvykle spou\u0161t\u00ed v\u00e1\u0161 zlozvyk. Spou\u0161t\u011b\u010dem m\u016f\u017ee t\u0159eba b\u00fdt to, \u017ee v\u00e1m p\u0159\u00e1tel\u00e9 nab\u00eddnou pivo. V \u010d\u00e1sti \u201eTAK\u201c si ur\u010d\u00edte jedn\u00e1n\u00ed, kter\u00e9 v\u00e1m m\u016f\u017ee zabr\u00e1nit nab\u00eddku p\u0159ijmout, nap\u0159\u00edklad \u017ee \u0159eknete, \u017ee si dnes rad\u011bji d\u00e1te sklenici vody. Vytvo\u0159en\u00edm pl\u00e1nu \u201eKDY\u017d-TAK\u201c spoj\u00edte \u010d\u00e1sti \u201eKDY\u017d\u201c a \u201eTAK\u201c dohromady: \u201eKDY\u017d m\u011b v\u00a0p\u00e1tek po pr\u00e1ci pozvou kolegov\u00e9 na pivo, TAK jim odpov\u00edm: dnes chci j\u00edt dom\u016f a str\u00e1vit \u010das s\u00a0rodinou!\u201c<\/p>\n<p>Zn\u00ed to moc jednodu\u0161e? <a href=\"http:\/\/www.sciencedirect.com\/science\/article\/pii\/S0065260106380021\"><u>Nekone\u010dn\u00e1 \u0159ada studi\u00ed<\/u><\/a> opublikovan\u00fdch v\u00a0recenzovan\u00fdch \u010dasopisech, jejich\u017e zkoumanou populac\u00ed jsou d\u011bti, dosp\u011bl\u00ed i velmi sta\u0159\u00ed lid\u00e9 z\u00a0cel\u00e9ho sv\u011bta, skute\u010dn\u011b uk\u00e1zala, \u017ee pl\u00e1ny \u201eKDY\u017d-TAK\u201c v\u00fdznamn\u011b zvy\u0161uj\u00ed \u00fasp\u011b\u0161nost dosahov\u00e1n\u00ed c\u00edl\u016f. To plat\u00ed pro c\u00edle v\u00a0oblasti zdrav\u00ed, v\u00fdkonu a interperson\u00e1ln\u00edch vztah\u016f, u lid\u00ed z\u00a0r\u016fzn\u00fdch kulturn\u00edch a soci\u00e1ln\u00edch prost\u0159ed\u00ed, i u lid\u00ed, kte\u0159\u00ed maj\u00ed probl\u00e9m s\u00a0autoregulac\u00ed obecn\u011b (nap\u0159. <a href=\"http:\/\/link.springer.com\/article\/10.1007\/s10608-007-9150-1\"><u>d\u011bti s\u00a0ADHD<\/u><\/a>, <a href=\"http:\/\/psycnet.apa.org\/journals\/hea\/29\/5\/529\/\"><u>z\u00e1visl\u00ed<\/u><\/a>, <a href=\"http:\/\/psycnet.apa.org\/journals\/neu\/15\/1\/80\/\"><u>pacienti s\u00a0po\u0161kozen\u00edm front\u00e1ln\u00edho laloku<\/u><\/a>).<\/p>\n<p>Jak mohou b\u00fdt jednoduch\u00e9 pl\u00e1ny \u201eKDY\u017d-TAK\u201c tolik efektivn\u00ed p\u0159i dosahov\u00e1n\u00ed zm\u011bny chov\u00e1n\u00ed? V\u00a0<a href=\"http:\/\/www.psych.nyu.edu\/gollwitzer\/weakness_of_the_will_2014.pdf\"><u>laboratorn\u00edch experimentech<\/u><\/a> jsme zjistili, \u017ee v kritick\u00e9 situaci lidem tyto pl\u00e1ny usnad\u0148uj\u00ed chovat se zp\u016fsobem, kter\u00fd je specifikov\u00e1n v \u010d\u00e1sti \u201eTAK\u201c. U\u017e si tak nemus\u00ed znovu p\u0159ipom\u00ednat, \u017ee cht\u011bj\u00ed zanechat zlozvyku, a pak o to t\u011b\u017ece usilovat. M\u00edsto toho vystaven\u00ed kritick\u00e9 situaci popsan\u00e9 v\u00a0\u010d\u00e1sti \u201eKDY\u017d\u201c rovnou spust\u00ed dop\u0159edu napl\u00e1novanou odezvu, a to rychle, bez \u00fasil\u00ed a jakoby mimochodem.P\u0159i pl\u00e1nov\u00e1n\u00ed formou \u201eKDY\u017d-TAK\u201c delegujeme zah\u00e1jen\u00ed pl\u00e1novan\u00e9 odezvy na konkr\u00e9tn\u00ed kritickou situaci. Iniciativa v d\u016fsledku ji\u017e tolik nespo\u010d\u00edv\u00e1 na na\u0161ich bedrech, a tak u\u017e nemus\u00edme b\u00fdt tak usilovn\u00fdmi \u201ekontrolory\u201c sv\u00e9ho jedn\u00e1n\u00ed.M\u00edsto toho je na\u0161e odezva dop\u0159edu naprogramovan\u00e1 a t\u00e9m\u011b\u0159 automatick\u00e1.<\/p>\n<p><strong>Doporu\u010den\u00ed pro praxi<\/strong><\/p>\n<p>Nau\u010dit se vytv\u00e1\u0159et si dobr\u00e9 pl\u00e1ny \u201eKDY\u017d-TAK\u201c nen\u00ed t\u011b\u017ek\u00e9. Mus\u00edte jen zjistit, jak\u00e9 jsou va\u0161e osobn\u00ed kritick\u00e9 situace, kter\u00e9 spou\u0161t\u00ed va\u0161e zlozvyky, a ur\u010dit si chov\u00e1n\u00ed, kter\u00fdm m\u016f\u017eete a chcete nahradit to, na kter\u00e9 jste byli dosud navykl\u00ed. Gabriele Oettingen, kolegyn\u011b z\u00a0Newyorsk\u00e9 univerzity, vyvinula autoregula\u010dn\u00ed strategii PVPP, co\u017e je zkratka slov P\u0159\u00e1n\u00ed-V\u00fdsledek-P\u0159ek\u00e1\u017eka-Pl\u00e1n (z anglick\u00e9ho WOOP &#8211; Wish-Outcome-Obstacle-Plan, pozn. p\u0159ekl.), a kter\u00e1 zahrnuje \u010dty\u0159i kroky, kter\u00e9 v\u00e1m pomohou si p\u0159esn\u011b zformulovat ob\u011b \u010d\u00e1sti pl\u00e1nu \u201eKDY\u017d-TAK\u201c. Prvn\u00ed krok znamen\u00e1 \u00a0uv\u011bdomit si vlastn\u00ed <em>p\u0159\u00e1n\u00ed<\/em> p\u0159ekonat konkr\u00e9tn\u00ed zlozvyk a druh\u00fdm krokem je\u00a0\u017eiv\u011b si p\u0159edstavit pocit ve chv\u00edli, kdy dos\u00e1hnete toho nejlep\u0161\u00edho <em>v\u00fdsledku<\/em> \u2013 spln\u00edte si sv\u00e9 p\u0159\u00e1n\u00ed.Ve t\u0159et\u00edm kroku se pt\u00e1te sami sebe, co je to ve v\u00e1s, co v\u00e1m br\u00e1n\u00ed se posunout d\u00e1l v\u00a0pln\u011bn\u00ed si sv\u00e9ho p\u0159\u00e1n\u00ed: co je to za osobn\u00ed <em>p\u0159ek\u00e1\u017eku<\/em>, kter\u00e1 v\u00e1s brzd\u00ed?Jakmile tuto vnit\u0159n\u00ed p\u0159ek\u00e1\u017eku najdete a s\u00a0pomoc\u00ed vlastn\u00ed imaginace prozkoum\u00e1te, m\u016f\u017eete se p\u0159esunout ke \u010dtvrt\u00e9mu kroku.Vytvo\u0159\u00edte si <em>pl\u00e1n<\/em> \u201eKDY\u017d-TAK\u201c, p\u0159i\u010dem\u017e objevenou p\u0159ek\u00e1\u017eku zahrnete do \u010d\u00e1sti \u201eKDY\u017d\u201c a instrument\u00e1ln\u00ed akci, pomoc\u00ed kter\u00e9 p\u0159ek\u00e1\u017eku p\u0159ekon\u00e1te, do \u010d\u00e1sti \u201eTAK\u201c. Posledn\u00ed krok PVPP dokon\u010d\u00edte pomysln\u00fdm p\u0159ehr\u00e1n\u00edm si cel\u00e9ho pl\u00e1nu \u201eKDY\u017d-TAK\u201c p\u0159ed o\u010dima. A je to!<\/p>\n<p>Pokud tedy nechcete padnout za ob\u011b\u0165 sv\u00fdm zlozvyk\u016fm, nebo chcete ostatn\u00ed nau\u010dit, jak se co nejl\u00e9pe br\u00e1nit tomu, aby jednali pod t\u00edhou zlozvyk\u016f, vytvo\u0159te si n\u00e1sleduj\u00edc\u00ed pl\u00e1n \u201eKDY\u017d-TAK\u201c: \u201eKDY\u017d si dnes najdu chvilku \u010dasu, TAK se pod\u00edv\u00e1m na str\u00e1nku www.woopmylife.org a nau\u010d\u00edm se vyu\u017e\u00edvat PVPP (anglicky WOOP, pozn. p\u0159ekl.)\u201c! M\u016f\u017eete si dokonce st\u00e1hnout aplikaci WOOP.Tato aplikace je zdarma a stane se va\u0161\u00edm nejlep\u0161\u00edm p\u0159\u00edtelem p\u0159i vlastn\u00ed snaze zbavit se zlozvyk\u016f nebo p\u0159i pomoci ostatn\u00edm dos\u00e1hnout stejn\u00e9ho c\u00edle.<\/p>\n<p><em>P\u0159eklad: Mgr. Ren\u00e1ta \u010cerm\u00e1kov\u00e1<\/em><\/p>\n","protected":false},"excerpt":{"rendered":"<p>Peter M. Gollwitzer, New York University Everyone has bad habits. You snack when distressed or you drink too much alcohol when relaxing with friends. You create unnecessary stress by letting the social media distract you from completing pressing work projects, [&hellip;]<\/p>\n","protected":false},"author":1,"featured_media":663,"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":[16],"tags":[],"class_list":["post-635","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-planning"],"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","sr","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":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":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":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},"sr":{"title":false,"content":false,"excerpt":false},"fi":{"title":true,"content":true,"excerpt":false},"sv":{"title":false,"content":false,"excerpt":false},"tr":{"title":false,"content":false,"excerpt":false},"uk":{"title":true,"content":true,"excerpt":false}}},"aioseo_notices":[],"_links":{"self":[{"href":"https:\/\/practicalhealthpsychology.com\/cz\/wp-json\/wp\/v2\/posts\/635","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=635"}],"version-history":[{"count":15,"href":"https:\/\/practicalhealthpsychology.com\/cz\/wp-json\/wp\/v2\/posts\/635\/revisions"}],"predecessor-version":[{"id":4646,"href":"https:\/\/practicalhealthpsychology.com\/cz\/wp-json\/wp\/v2\/posts\/635\/revisions\/4646"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/practicalhealthpsychology.com\/cz\/wp-json\/wp\/v2\/media\/663"}],"wp:attachment":[{"href":"https:\/\/practicalhealthpsychology.com\/cz\/wp-json\/wp\/v2\/media?parent=635"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/practicalhealthpsychology.com\/cz\/wp-json\/wp\/v2\/categories?post=635"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/practicalhealthpsychology.com\/cz\/wp-json\/wp\/v2\/tags?post=635"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}