{"id":971,"date":"2018-08-30T09:03:38","date_gmt":"2018-08-30T09:03:38","guid":{"rendered":"http:\/\/practicalhealthpsychology.com\/?p=971"},"modified":"2025-11-04T14:36:18","modified_gmt":"2025-11-04T14:36:18","slug":"how-to-set-goals-that-work","status":"publish","type":"post","link":"https:\/\/practicalhealthpsychology.com\/cz\/2018\/08\/how-to-set-goals-that-work\/","title":{"rendered":"Jak si stanovovat c\u00edle tak, aby to fungovalo?"},"content":{"rendered":"<p>Tracy Epton, University of Manchester, Spojen\u00e9 kr\u00e1lovstv\u00ed<\/p>\n<p>&nbsp;<\/p>\n<p><em>Stanovov\u00e1n\u00ed c\u00edl\u016f je roz\u0161\u00ed\u0159en\u00e9<\/em><\/p>\n<p>&nbsp;<\/p>\n<p>Existuje mnoho r\u016fzn\u00fdch technik, kter\u00fdmi m\u016f\u017eeme dos\u00e1hnout zm\u011bny chov\u00e1n\u00ed (<a href=\"https:\/\/academic.oup.com\/abm\/article\/46\/1\/81\/4563254\">dle nejaktu\u00e1ln\u011bj\u0161\u00edho seznamu jich je 93<\/a>!). Velmi zn\u00e1mou technikou, kterou v\u00a0n\u011bkter\u00e9m obdob\u00ed sv\u00e9ho \u017eivota vyu\u017eila v\u011bt\u0161ina lid\u00ed, je stanovov\u00e1n\u00ed c\u00edl\u016f. Stanovov\u00e1n\u00ed c\u00edl\u016f vyu\u017e\u00edvaj\u00ed charity (nap\u0159. Alcohol Concern, britsk\u00e1 charitativn\u00ed spole\u010dnost, cht\u011bla po lidech, aby na cel\u00fd <a href=\"https:\/\/www.alcoholconcern.org.uk\/what-and-why\">leden<\/a> plo\u0161n\u011b p\u0159estali p\u00edt \u2013 <em>obdoba \u201esuch\u00e9ho \u00fanora\u201c v\u00a0\u010cR, pozn. p\u0159ekl.<\/em>), je sou\u010d\u00e1st\u00ed komer\u010dn\u00edch <a href=\"https:\/\/www.weightwatchers.com\/util\/art\/index_art.aspx?tabnum=1&amp;art_id=52281&amp;sc=3046\">program\u016f redukce v\u00e1hy<\/a> i <a href=\"https:\/\/runkeeper.com\/\">fitness aplikac\u00ed<\/a>. \u00a0Auto\u0159i ned\u00e1vn\u00e9 <a href=\"http:\/\/psycnet.apa.org\/record\/2017-53491-007\">p\u0159ehledov\u00e9 studie<\/a> \u010d\u00edtaj\u00edc\u00ed 384 v\u00fdzkum\u016f efektivity stanovov\u00e1n\u00ed c\u00edl\u016f v\u00a0r\u016fzn\u00fdch oblastech se zaj\u00edmali o to, zda stanovov\u00e1n\u00ed c\u00edl\u016f opravdu funguje, jak\u00e9 typy c\u00edl\u016f se osv\u011bd\u010dily nejv\u00edce a zda stanovov\u00e1n\u00ed c\u00edl\u016f plat\u00ed pro v\u0161echny obdobn\u011b.<\/p>\n<p><!--more--><\/p>\n<p><em>M\u00e1 stanovov\u00e1n\u00ed c\u00edl\u016f vliv na zm\u011bnu chov\u00e1n\u00ed?<\/em><\/p>\n<p>&nbsp;<\/p>\n<p>Stanovov\u00e1n\u00ed c\u00edl\u016f funguje u mnoha r\u016fzn\u00fdch druh\u016f chov\u00e1n\u00ed (v\u010detn\u011b <a href=\"http:\/\/psycnet.apa.org\/record\/2017-53491-007\">recyklace, sportovn\u00edch v\u00fdkon\u016f, \u0161koln\u00edho prosp\u011bchu a zdrav\u00ed<\/a>), a to i kdy\u017e se provede samostatn\u011b, bez dal\u0161\u00edch technik zam\u011b\u0159en\u00fdch na zm\u011bnu chov\u00e1n\u00ed.<\/p>\n<p>&nbsp;<\/p>\n<p>Zaj\u00edmav\u00e9 je, \u017ee stanovov\u00e1n\u00ed c\u00edl\u016f nefunguje nutn\u011b l\u00e9pe, kdy\u017e se kombinuje s\u00a0jin\u00fdmi technikami podporuj\u00edc\u00edmi zm\u011bnu chov\u00e1n\u00ed, se kter\u00fdmi se \u010dasto kombinuje. Nap\u0159\u00edklad p\u0159ipojen\u00ed zp\u011btn\u00e9 vazby (tj. informov\u00e1n\u00ed jedince, jak si aktu\u00e1ln\u011b vede a\/nebo o jeho pokroku sm\u011brem k\u00a0c\u00edli) nezvy\u0161uje efektivitu celkov\u00e9 intervence. Zaj\u00edmav\u00e9 je, \u017ee efektivitu stanovov\u00e1n\u00ed c\u00edl\u016f sni\u017euje u\u017e jen pouh\u00fd tlak na jedince, aby se v\u00fdslovn\u011b zav\u00e1zal plnit c\u00edl, a p\u0159ekvapiv\u011b tak\u00e9 dotaz na to, jak moc je sv\u00e9mu c\u00edli oddan\u00fd.<\/p>\n<p>&nbsp;<\/p>\n<p>U jedn\u00e9 z\u00a0metod zm\u011bn chov\u00e1n\u00ed se efektivita zlep\u0161ila d\u00edky p\u0159ipojen\u00ed techniky stanovov\u00e1n\u00ed c\u00edl\u016f. Jedn\u00e1 se o intervenci, kter\u00e1 obn\u00e1\u0161\u00ed monitorov\u00e1n\u00ed v\u00fdkonu jedince, ani\u017e by mu byla poskytov\u00e1na zp\u011btn\u00e1 vazba (nap\u0159. zaznamen\u00e1v\u00e1n\u00ed, kolik \u010dlov\u011bk sn\u00ed k\u00a0j\u00eddlu porc\u00ed ovoce a zeleniny).<\/p>\n<p>&nbsp;<\/p>\n<p>P\u0159i nastavov\u00e1n\u00ed a vyhodnocov\u00e1n\u00ed c\u00edl\u016f, z\u00a0nich\u017e n\u011bkter\u00e9 jsou v\u0161eobecn\u011b zn\u00e1m\u00e9 (nap\u0159. SMART c\u00edle) a jin\u00e9 roz\u0161\u00ed\u0159en\u00e9 m\u00e9n\u011b, je t\u0159eba br\u00e1t v\u00a0\u00favahu mnoho rozli\u010dn\u00fdch faktor\u016f.<\/p>\n<p>&nbsp;<\/p>\n<p><em>Co m\u016f\u017ee zlep\u0161it efektivitu stanovov\u00e1n\u00ed c\u00edl\u016f vedouc\u00edch ke zm\u011bn\u011b chov\u00e1n\u00ed?<\/em><\/p>\n<p>&nbsp;<\/p>\n<p>Obl\u00edben\u00fdm m\u00fdtem nap\u0159. u chov\u00e1n\u00ed jako sni\u017eov\u00e1n\u00ed v\u00e1hy je to, \u017ee stanovit si jednodu\u0161e dosa\u017eiteln\u00fd c\u00edl je efektivn\u011bj\u0161\u00ed. Faktem naopak je, \u017ee \u00fa\u010dinn\u011bj\u0161\u00ed zm\u011bny chov\u00e1n\u00ed lze dos\u00e1hnout stanoven\u00edm si c\u00edle, kter\u00fd je obt\u00ed\u017en\u00fd. Obt\u00ed\u017en\u00e9 c\u00edle jsou takov\u00e9, u kter\u00fdch o\u010dek\u00e1v\u00e1me, \u017ee je spln\u00ed pouze mal\u00e1 \u010d\u00e1st lid\u00ed, a ty jsou efektivn\u011bj\u0161\u00ed ne\u017e c\u00edle st\u0159edn\u00ed obt\u00ed\u017enosti (tj. takov\u00e9, kter\u00e9 odhadem spln\u00ed 15-50% lid\u00ed) nebo c\u00edle jednoduch\u00e9 (tj. takov\u00e9, kter\u00e9 jsou splniteln\u00e9 v\u00edce ne\u017e polovinou lid\u00ed).<\/p>\n<p>&nbsp;<\/p>\n<p>Dobrou cestou, jak \u00fasp\u011b\u0161n\u011b zm\u011bnit sv\u00e9 chov\u00e1n\u00ed, je pod\u011blit se o sv\u016fj c\u00edl s\u00a0ostatn\u00edmi lidmi. C\u00edle nebo pokroku p\u0159i dosahov\u00e1n\u00ed c\u00edle pravd\u011bpodobn\u011bji dos\u00e1hnete, pokud c\u00edl zve\u0159ejn\u00edte (nap\u0159. t\u00edm, \u017ee si c\u00edl stanov\u00edte za p\u0159\u00edtomnosti n\u011bkoho druh\u00e9ho, nebo o n\u011bm n\u011bkomu \u0159eknete, nap\u0159. \u017ee m\u00e1te v\u00a0pl\u00e1nu p\u0159estat kou\u0159it). <a href=\"https:\/\/www.tandfonline.com\/doi\/abs\/10.1080\/21520704.2010.513411\">Sepsat si c\u00edl a vyv\u011bsit jej na ve\u0159ejn\u00e9m m\u00edst\u011b<\/a> se opravdu doporu\u010duje mimo jin\u00e9 i v\u00a0psychologii sportu.<\/p>\n<p>&nbsp;<\/p>\n<p>K dal\u0161\u00edm \u00fasp\u011bch\u016fm p\u0159i zm\u011bn\u011b chov\u00e1n\u00ed vede spolupr\u00e1ce ve skupin\u011b. Pokud si rodina, pracovn\u00ed skupina, sportovn\u00ed t\u00fdm nebo i skupina p\u0159\u00e1tel stanov\u00ed jeden v\u011bt\u0161\u00ed c\u00edl, je to efektivn\u011bj\u0161\u00ed, ne\u017e kdy\u017e si stanov\u00ed individu\u00e1ln\u00ed c\u00edl ka\u017ed\u00fd jednotliv\u00fd \u010dlen skupiny.<\/p>\n<p>&nbsp;<\/p>\n<p><em>P\u0159i stanovov\u00e1n\u00ed c\u00edl\u016f se objevuj\u00ed i n\u011bkter\u00e9 faktory, na kter\u00fdch tolik nez\u00e1le\u017e\u00ed<\/em><\/p>\n<p>&nbsp;<\/p>\n<p>C\u00edle zam\u011b\u0159en\u00e9 na chov\u00e1n\u00ed (nap\u0159. programy redukce v\u00e1hy \u010dasto lidi vedou k\u00a0tomu, aby si stanovili za c\u00edl zkonzumovat pouze 1200 kalori\u00ed denn\u011b) jsou stejn\u011b efektivn\u00ed jako c\u00edle zam\u011b\u0159en\u00e9 na v\u00fdsledek (nap\u0159. <a href=\"http:\/\/psycnet.apa.org\/record\/2017-53491-007\">c\u00edl t\u00fddn\u011b sn\u00ed\u017eit hmotnost o konkr\u00e9tn\u00ed hodnotu<\/a>).<\/p>\n<p>&nbsp;<\/p>\n<p>C\u00edle, kter\u00e9 maj\u00ed vylep\u0161it v\u00e1\u0161 st\u00e1vaj\u00edc\u00ed v\u00fdkon (nap\u0159. uj\u00edt denn\u011b o 5000 krok\u016f v\u00edce ne\u017e obvykle) jsou stejn\u011b efektivn\u00ed jako ty, kter\u00e9 jsou zalo\u017eeny na absolutn\u00edm vn\u011bj\u0161\u00edm standardu (nap\u0159. <a href=\"http:\/\/psycnet.apa.org\/record\/2017-53491-007\">uj\u00edt 10000 krok\u016f denn\u011b<\/a>).<\/p>\n<p>&nbsp;<\/p>\n<p>Podobn\u011b efektivn\u00ed jsou c\u00edle, kter\u00e9 si d\u00e1me sami, kter\u00e9 n\u00e1m nastavuje n\u011bkdo jin\u00fd nebo kter\u00e9 si stanovujeme v\u00a0r\u00e1mci kolektivu. Tak\u00e9 nezale\u017e\u00ed na tom, zda si stanov\u00edme v\u00edce c\u00edl\u016f najednou nebo si postupem \u010dasu stanov\u00edme stejn\u00fd c\u00edl opakovan\u011b \u2013 v\u00a0efektivit\u011b nen\u00ed rozd\u00edl.<\/p>\n<p>&nbsp;<\/p>\n<p><em>Praktick\u00e1 doporu\u010den\u00ed<\/em><\/p>\n<p>&nbsp;<\/p>\n<p>Pokud chceme v praxi podporovat pacienty ve stanovov\u00e1n\u00ed c\u00edl\u016f, m\u011bli bychom zv\u00e1\u017eit \u00a0n\u00e1sleduj\u00edc\u00ed body.<\/p>\n<p>&nbsp;<\/p>\n<p>Cht\u011bjme po pacientech:<\/p>\n<ol>\n<li><strong>Aby si stanovili pom\u011brn\u011b t\u011b\u017ek\u00fd c\u00edl<\/strong> \u2013 to jim pom\u016f\u017ee d\u011blat v\u011bt\u0161\u00ed pokroky<\/li>\n<li><strong>Aby o sv\u00e9m c\u00edli \u0159ekli ostatn\u00edm lidem<\/strong> \u2013 pln\u00ed je pak l\u00e9pe ne\u017e c\u00edle, kter\u00e9 si nech\u00e1vaj\u00ed pro sebe<\/li>\n<li><strong>Aby si stanovili c\u00edle v\u00a0kolektivu<\/strong> \u2013 c\u00edl sd\u00edlen\u00fd v\u011bt\u0161\u00ed skupinou lid\u00ed je efektivn\u011bj\u0161\u00ed ne\u017e n\u011bkolik individu\u00e1ln\u00edch c\u00edl\u016f<\/li>\n<\/ol>\n<p>&nbsp;<\/p>\n<p>\u010cemu bychom se m\u011bli vyhnout<\/p>\n<ol>\n<li><strong>Neptejme se pacienta, jako moc se c\u00edt\u00ed zav\u00e1z\u00e1n c\u00edl splnit<\/strong>: pokud nen\u00ed p\u0159\u00edli\u0161 odhodlan\u00fd, m\u016f\u017ee k\u00a0tomu tento dotaz p\u0159ipoutat pozornost, a m\u00edt za n\u00e1sledek selh\u00e1n\u00ed pacienta.<\/li>\n<\/ol>\n<p>&nbsp;<\/p>\n<p><em>P\u0159eklad: Ren\u00e1ta \u010cerm\u00e1kov\u00e1<\/em><\/p>\n<p>&nbsp;<\/p>\n","protected":false},"excerpt":{"rendered":"<p>By Tracy Epton, University of Manchester, United Kingdom Goal setting is a popular technique There are many different techniques that can be used to change behaviour (93 according to a recent list!). Goal setting is a well-known technique that most [&hellip;]<\/p>\n","protected":false},"author":1,"featured_media":1050,"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":[25,16],"tags":[],"class_list":["post-971","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-goal-setting","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","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":true,"content":true,"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},"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\/971","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=971"}],"version-history":[{"count":14,"href":"https:\/\/practicalhealthpsychology.com\/cz\/wp-json\/wp\/v2\/posts\/971\/revisions"}],"predecessor-version":[{"id":4624,"href":"https:\/\/practicalhealthpsychology.com\/cz\/wp-json\/wp\/v2\/posts\/971\/revisions\/4624"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/practicalhealthpsychology.com\/cz\/wp-json\/wp\/v2\/media\/1050"}],"wp:attachment":[{"href":"https:\/\/practicalhealthpsychology.com\/cz\/wp-json\/wp\/v2\/media?parent=971"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/practicalhealthpsychology.com\/cz\/wp-json\/wp\/v2\/categories?post=971"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/practicalhealthpsychology.com\/cz\/wp-json\/wp\/v2\/tags?post=971"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}