{"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\/he\/2018\/08\/how-to-set-goals-that-work\/","title":{"rendered":"<span style=\"display: block; text-align: right;\">\u05db\u05d9\u05e6\u05d3 \u05dc\u05d4\u05e6\u05d9\u05d1 \u05de\u05d8\u05e8\u05d5\u05ea \u05d0\u05e4\u05e7\u05d8\u05d9\u05d1\u05d9\u05d5\u05ea?<\/span>"},"content":{"rendered":"<p dir=\"rtl\">\u05e0\u05db\u05ea\u05d1 \u05e2\u05dc \u05d9\u05d3\u05d9 Tracy Epton \u05de\u05d0\u05d5\u05e0\u05d9\u05d1\u05e8\u05e1\u05d9\u05d8\u05ea Manchester, \u05d1\u05e8\u05d9\u05d8\u05e0\u05d9\u05d4.<\/p>\n<p dir=\"rtl\"><em>\u00a0<\/em><\/p>\n<p dir=\"rtl\"><em>\u05d4\u05e6\u05d1\u05ea \u05de\u05d8\u05e8\u05d5\u05ea \u05d4\u05d9\u05e0\u05d4 \u05d8\u05db\u05e0\u05d9\u05e7\u05d4 \u05e4\u05d5\u05e4\u05d5\u05dc\u05e8\u05d9\u05ea<\/em><\/p>\n<p dir=\"rtl\">\u05e7\u05d9\u05d9\u05dd \u05de\u05d2\u05d5\u05d5\u05df \u05e8\u05d7\u05d1 \u05e9\u05dc \u05d8\u05db\u05e0\u05d9\u05e7\u05d5\u05ea \u05d1\u05d4\u05df \u05e0\u05d9\u05ea\u05df \u05dc\u05d4\u05e9\u05ea\u05de\u05e9 \u05e2\u05dc \u05de\u05e0\u05ea \u05dc\u05e9\u05e0\u05d5\u05ea \u05d4\u05ea\u05e0\u05d4\u05d2\u05d5\u05ea (<a href=\"https:\/\/academic.oup.com\/abm\/article\/46\/1\/81\/4563254\">93 \u05e0\u05db\u05d5\u05df \u05dc\u05d4\u05d9\u05d5\u05dd<\/a><u>!<\/u>). \u05d4\u05e6\u05d1\u05ea \u05de\u05d8\u05e8\u05d5\u05ea (Goal setting) \u05d4\u05d9\u05e0\u05d4 \u05d8\u05db\u05e0\u05d9\u05e7\u05d4 \u05d9\u05d3\u05d5\u05e2\u05d4 \u05d5\u05de\u05d5\u05db\u05e8\u05ea \u05d4\u05d9\u05d8\u05d1, \u05e9\u05de\u05e8\u05d1\u05d9\u05ea \u05d4\u05d0\u05e0\u05e9\u05d9\u05dd \u05e2\u05e9\u05d5 \u05d1\u05d4 \u05e9\u05d9\u05de\u05d5\u05e9 \u05d1\u05e9\u05dc\u05d1 \u05db\u05d6\u05d4 \u05d0\u05d5 \u05d0\u05d7\u05e8 \u05d1\u05d7\u05d9\u05d9\u05d4\u05dd. \u05d8\u05db\u05e0\u05d9\u05e7\u05ea \u05d4\u05e6\u05d1\u05ea \u05d4\u05de\u05d8\u05e8\u05d5\u05ea \u05de\u05e9\u05de\u05e9\u05ea \u05d1\u05d9\u05df \u05d4\u05d9\u05ea\u05e8 \u05e2\u05de\u05d5\u05ea\u05d5\u05ea \u05d5\u05d0\u05e8\u05d2\u05d5\u05e0\u05d9\u05dd (\u05dc\u05de\u05e9\u05dc, \u05d1-Alcohol Concern, \u05e2\u05de\u05d5\u05ea\u05d4 \u05d1\u05d1\u05e8\u05d9\u05d8\u05e0\u05d9\u05d4, \u05d1\u05d9\u05e7\u05e9\u05d5 \u05de\u05d0\u05e0\u05e9\u05d9\u05dd \u05dc\u05d4\u05d2\u05d3\u05d9\u05e8 \u05dc\u05d4\u05dd \u05db\u05de\u05d8\u05e8\u05d4 \u05dc\u05d4\u05e4\u05e1\u05d9\u05e7 \u05dc\u05e9\u05ea\u05d5\u05ea \u05d0\u05dc\u05db\u05d5\u05d4\u05d5\u05dc \u05d1\u05d7\u05d5\u05d3\u05e9<u><a href=\"https:\/\/www.alcoholconcern.org.uk\/what-and-why\"> \u05d9\u05e0\u05d5\u05d0\u05e8<\/a><\/u>), <u><a href=\"https:\/\/www.weightwatchers.com\/util\/art\/index_art.aspx?tabnum=1&amp;art_id=52281&amp;sc=3046\">\u05ea\u05db\u05e0\u05d9\u05d5\u05ea \u05d4\u05e8\u05d6\u05d9\u05d4 \u05de\u05e1\u05d7\u05e8\u05d9\u05d5\u05ea <\/a><\/u>, \u05d5\u05d0\u05e3 <a href=\"https:\/\/runkeeper.com\/\">\u05d1\u05d0\u05e4\u05dc\u05d9\u05e7\u05e6\u05d9\u05d5\u05ea \u05dc\u05e7\u05d9\u05d3\u05d5\u05dd \u05db\u05d5\u05e9\u05e8 \u05d2\u05d5\u05e4\u05e0\u05d9<\/a>. \u00a0<u><a href=\"http:\/\/psycnet.apa.org\/record\/2017-53491-007\">\u05d1\u05d0\u05d7\u05ea \u05d4\u05e1\u05e7\u05d9\u05e8\u05d5\u05ea \u05e9\u05e0\u05e2\u05e9\u05d5 \u05dc\u05d0\u05d7\u05e8\u05d5\u05e0\u05d4<\/a><\/u> \u05e0\u05e2\u05e8\u05db\u05d5 384 \u05d1\u05d3\u05d9\u05e7\u05d5\u05ea \u05e9\u05d5\u05e0\u05d5\u05ea \u05d0\u05e9\u05e8 \u05de\u05d3\u05d3\u05d5 \u05d0\u05ea \u05d9\u05e2\u05d9\u05dc\u05d5\u05ea \u05e9\u05d9\u05d8\u05ea \u05d4\u05e6\u05d1\u05ea \u05d4\u05de\u05d8\u05e8\u05d5\u05ea \u05e2\u05dc \u05e4\u05e0\u05d9 \u05d8\u05d5\u05d5\u05d7 \u05e8\u05d7\u05d1 \u05e9\u05dc \u05ea\u05d7\u05d5\u05de\u05d9\u05dd, \u05e2\u05dc \u05de\u05e0\u05ea \u05dc\u05d1\u05d7\u05d5\u05df \u05d4\u05d0\u05dd \u05d8\u05db\u05e0\u05d9\u05e7\u05d4 \u05d6\u05d5 \u05d0\u05db\u05df \u05d9\u05e2\u05d9\u05dc\u05d4, \u05d0\u05d9\u05dc\u05d5 \u05e1\u05d5\u05d2\u05d9 \u05d9\u05e2\u05d3\u05d9\u05dd \u05d4\u05dd \u05d4\u05d0\u05e4\u05e7\u05d8\u05d9\u05d1\u05d9\u05d9\u05dd \u05d1\u05d9\u05d5\u05ea\u05e8, \u05d5\u05d4\u05d0\u05dd \u05d9\u05d9\u05ea\u05db\u05df \u05db\u05d9 \u05d4\u05e6\u05d1\u05ea \u05de\u05d8\u05e8\u05d5\u05ea \u05d0\u05e4\u05e7\u05d8\u05d9\u05d1\u05d9\u05ea \u05e2\u05d1\u05d5\u05e8 \u05db\u05dc \u05d0\u05d3\u05dd \u05d1\u05d0\u05e9\u05e8 \u05d4\u05d5\u05d0.<\/p>\n<p dir=\"rtl\"><!--more--><\/p>\n<p dir=\"rtl\"><em>\u05d4\u05d0\u05dd \u05d4\u05e6\u05d1\u05ea \u05de\u05d8\u05e8\u05d5\u05ea \u05d9\u05e2\u05d9\u05dc\u05d4 \u05d1\u05e9\u05d9\u05e0\u05d5\u05d9 \u05d4\u05ea\u05e0\u05d4\u05d2\u05d5\u05ea? <\/em><\/p>\n<p dir=\"rtl\">\u05d4\u05e6\u05d1\u05ea \u05de\u05d8\u05e8\u05d5\u05ea \u05d0\u05e4\u05e7\u05d8\u05d9\u05d1\u05d9\u05ea \u05d1\u05e2\u05d9\u05e6\u05d5\u05d1 \u05d5\u05d1\u05e9\u05d9\u05e0\u05d5\u05d9 \u05d8\u05d5\u05d5\u05d7 \u05e8\u05d7\u05d1 \u05e9\u05dc \u05d4\u05ea\u05e0\u05d4\u05d2\u05d5\u05d9\u05d5\u05ea <u><a href=\"http:\/\/psycnet.apa.org\/record\/2017-53491-007\">)\u05d1\u05d9\u05e0\u05d9\u05d4\u05df \u05de\u05d7\u05d6\u05d5\u05e8, \u05e1\u05e4\u05d5\u05e8\u05d8, \u05d7\u05d9\u05e0\u05d5\u05da \u05d5\u05d1\u05e8\u05d9\u05d0\u05d5\u05ea)<\/a><\/u>. \u05d9\u05ea\u05e8 \u05e2\u05dc \u05db\u05df, \u05d4\u05d9\u05d0 \u05d9\u05e2\u05d9\u05dc\u05d4 \u05d2\u05dd \u05db\u05d0\u05e9\u05e8 \u05de\u05e9\u05ea\u05de\u05e9\u05d9\u05dd \u05d1\u05d4 \u05de\u05d1\u05dc\u05d9 \u05dc\u05e9\u05dc\u05d1 \u05d8\u05db\u05e0\u05d9\u05e7\u05d5\u05ea \u05e0\u05d5\u05e1\u05e4\u05d5\u05ea \u05dc\u05e9\u05d9\u05e0\u05d5\u05d9 \u05d4\u05ea\u05e0\u05d4\u05d2\u05d5\u05ea.<\/p>\n<p dir=\"rtl\">\u05de\u05e4\u05ea\u05d9\u05e2 \u05dc\u05d2\u05dc\u05d5\u05ea \u05db\u05d9 \u05d9\u05e2\u05d9\u05dc\u05d5\u05ea\u05d4 \u05e9\u05dc \u05d4\u05e6\u05d1\u05ea \u05de\u05d8\u05e8\u05d5\u05ea \u05d0\u05d9\u05e0\u05d4 \u05d2\u05d3\u05dc\u05d4 \u05d1\u05d4\u05db\u05e8\u05d7 \u05db\u05d0\u05e9\u05e8 \u05de\u05e9\u05dc\u05d1\u05d9\u05dd \u05d8\u05db\u05e0\u05d9\u05e7\u05d5\u05ea \u05e0\u05d5\u05e1\u05e4\u05d5\u05ea \u05dc\u05e9\u05d9\u05e0\u05d5\u05d9 \u05d4\u05ea\u05e0\u05d4\u05d2\u05d5\u05ea. \u05dc\u05de\u05e9\u05dc, \u05d4\u05d5\u05e1\u05e4\u05ea \u05de\u05e9\u05d5\u05d1 \u05dc\u05d8\u05db\u05e0\u05d9\u05e7\u05ea \u05d4\u05e6\u05d1\u05ea \u05de\u05d8\u05e8\u05d5\u05ea (\u05dc\u05de\u05e9\u05dc, \u05dc\u05ea\u05ea \u05e4\u05d9\u05d3\u05d1\u05e7 \u05dc\u05d0\u05e0\u05e9\u05d9\u05dd \u05e2\u05dc \u05e2\u05dc \u05de\u05e6\u05d1\u05dd \u05d4\u05e0\u05d5\u05db\u05d7\u05d9 \u05d5\/\u05d0\u05d5 \u05e2\u05dc \u05d4\u05ea\u05e7\u05d3\u05de\u05d5\u05ea\u05dd \u05dc\u05e2\u05d1\u05e8 \u05d4\u05de\u05d8\u05e8\u05d4) \u05dc\u05d0 \u05de\u05e2\u05dc\u05d4 \u05d0\u05ea \u05d9\u05e2\u05d9\u05dc\u05d5\u05ea \u05d4\u05e9\u05d9\u05d8\u05d4. \u05d9\u05ea\u05e8 \u05e2\u05dc \u05db\u05df, \u05dc\u05d2\u05e8\u05d5\u05dd \u05dc\u05d0\u05e0\u05e9\u05d9\u05dd \u05dc\u05d4\u05ea\u05d7\u05d9\u05d9\u05d1 \u05d1\u05d0\u05d5\u05e4\u05df \u05de\u05e4\u05d5\u05e8\u05e9 \u05dc\u05d9\u05e2\u05d3 \u05e9\u05d4\u05e6\u05d9\u05d1\u05d5, \u05d0\u05d5 \u05d0\u05e4\u05d9\u05dc\u05d5 \u05e8\u05e7 \u05dc\u05e9\u05d0\u05d5\u05dc \u05d0\u05d5\u05ea\u05dd \u05e2\u05d3 \u05db\u05de\u05d4 \u05d4\u05dd \u05de\u05d7\u05d5\u05d9\u05d1\u05d9\u05dd \u05dc\u05de\u05d8\u05e8\u05d4, \u05e2\u05dc\u05d5\u05dc \u05dc\u05e4\u05d2\u05d5\u05e2 \u05d1\u05d0\u05e4\u05e7\u05d8\u05d9\u05d1\u05d9\u05d5\u05ea \u05d4\u05e6\u05d1\u05ea \u05d4\u05de\u05d8\u05e8\u05d5\u05ea.<\/p>\n<p dir=\"rtl\">\u05d9\u05d7\u05d3 \u05e2\u05dd \u05d6\u05d0\u05ea, \u05d4\u05d5\u05e1\u05e4\u05ea \u05d4\u05e9\u05d9\u05de\u05d5\u05e9 \u05d1\u05d4\u05e6\u05d1\u05ea \u05de\u05d8\u05e8\u05d5\u05ea \u05d9\u05db\u05d5\u05dc\u05d4 \u05dc\u05e9\u05e4\u05e8 \u05d0\u05e4\u05e7\u05d8\u05d9\u05d1\u05d9\u05d5\u05ea \u05e9\u05dc \u05d8\u05db\u05e0\u05d9\u05e7\u05d5\u05ea \u05d0\u05d7\u05e8\u05d5\u05ea \u05dc\u05e9\u05d9\u05e0\u05d5\u05d9 \u05d4\u05ea\u05e0\u05d4\u05d2\u05d5\u05ea. \u05db\u05da, \u05d4\u05ea\u05e2\u05e8\u05d1\u05d5\u05d9\u05d5\u05ea \u05d4\u05db\u05d5\u05dc\u05dc\u05d5\u05ea \u05e0\u05d9\u05d8\u05d5\u05e8 \u05d4\u05ea\u05e0\u05d4\u05d2\u05d5\u05ea \u05de\u05d1\u05dc\u05d9 \u05e7\u05d1\u05dc\u05ea \u05de\u05e9\u05d5\u05d1 (\u05dc\u05de\u05e9\u05dc, \u05e8\u05d9\u05e9\u05d5\u05dd \u05d5\u05de\u05e2\u05e7\u05d1 \u05d0\u05d7\u05e8 \u05db\u05de\u05d5\u05ea \u05d0\u05db\u05d9\u05dc\u05ea \u05d4\u05e4\u05d9\u05e8\u05d5\u05ea \u05d5\u05d4\u05d9\u05e8\u05e7\u05d5\u05ea \u05d1\u05d0\u05e8\u05d5\u05d7\u05d4) \u05e0\u05de\u05e6\u05d0\u05d5 \u05d9\u05e2\u05d9\u05dc\u05d5\u05ea \u05d9\u05d5\u05ea\u05e8 \u05db\u05d0\u05e9\u05e8 \u05e0\u05e2\u05e9\u05d4 \u05e0\u05d5\u05e1\u05e3 \u05dc\u05d4\u05df \u05d2\u05dd \u05e9\u05d9\u05de\u05d5\u05e9 \u05d1\u05d8\u05db\u05e0\u05d9\u05e7\u05ea \u05d4\u05e6\u05d1\u05ea \u05de\u05d8\u05e8\u05d5\u05ea.<\/p>\n<p dir=\"rtl\">\u05e7\u05d9\u05d9\u05de\u05d9\u05dd \u05d2\u05d5\u05e8\u05de\u05d9\u05dd \u05e8\u05d1\u05d9\u05dd \u05d5\u05de\u05d2\u05d5\u05d5\u05e0\u05d9\u05dd \u05d0\u05e9\u05e8 \u05e6\u05e8\u05d9\u05db\u05d9\u05dd \u05dc\u05d4\u05d9\u05dc\u05e7\u05d7 \u05d1\u05d7\u05e9\u05d1\u05d5\u05df \u05d1\u05ea\u05d4\u05dc\u05d9\u05da \u05d1\u05d5 \u05de\u05e6\u05d9\u05d1\u05d9\u05dd \u05d5\u05de\u05e2\u05e8\u05d9\u05db\u05d9\u05dd \u05de\u05d8\u05e8\u05d5\u05ea, \u05d7\u05dc\u05e7\u05dd \u05de\u05d5\u05db\u05e8\u05d9\u05dd \u05d9\u05d5\u05ea\u05e8 (\u05db\u05de\u05d5 <u><a href=\"https:\/\/en.wikipedia.org\/wiki\/SMART_criteria\">SMART<\/a><\/u>) \u05d5\u05d0\u05d7\u05e8\u05d9\u05dd \u05de\u05d5\u05db\u05e8\u05d9\u05dd \u05e4\u05d7\u05d5\u05ea \u05d5\u05d0\u05e3 \u05e2\u05dc\u05d5\u05dc\u05d9\u05dd \u05dc\u05d4\u05d9\u05d6\u05e0\u05d7.<\/p>\n<p dir=\"rtl\"><em>\u05de\u05d4 \u05d9\u05db\u05d5\u05dc \u05dc\u05e9\u05e4\u05e8 \u05d0\u05ea \u05de\u05d9\u05d3\u05ea \u05d4\u05d0\u05e4\u05e7\u05d8\u05d9\u05d1\u05d9\u05d5\u05ea \u05e9\u05dc \u05d4\u05e6\u05d1\u05ea \u05d4\u05de\u05d8\u05e8\u05d5\u05ea \u05e2\u05dc \u05e9\u05d9\u05e0\u05d5\u05d9 \u05d4\u05ea\u05e0\u05d4\u05d2\u05d5\u05ea?\u00a0 <\/em><\/p>\n<p dir=\"rtl\">\u05d1\u05e0\u05d9\u05d2\u05d5\u05d3 \u05dc<u><a href=\"http:\/\/www.nejm.org\/doi\/full\/10.1056\/NEJMsa1208051\">\u05de\u05d9\u05ea\u05d5\u05e1 <\/a><\/u>\u05d4\u05d2\u05d5\u05e8\u05e1 \u05db\u05d9 \u05d1\u05ea\u05d7\u05d5\u05de\u05d9\u05dd \u05de\u05e1\u05d5\u05d9\u05de\u05d9\u05dd, \u05db\u05de\u05d5 \u05d9\u05e8\u05d9\u05d3\u05d4 \u05d1\u05de\u05e9\u05e7\u05dc \u05d9\u05d4\u05d9\u05d4 \u05d9\u05e2\u05d9\u05dc \u05d9\u05d5\u05ea\u05e8 \u05dc\u05d4\u05e6\u05d9\u05d1 \u05de\u05d8\u05e8\u05d5\u05ea \u05e7\u05dc\u05d5\u05ea \u05dc\u05d4\u05e9\u05d2\u05d4, \u05e0\u05de\u05e6\u05d0 \u05db\u05d9 \u05e9\u05d9\u05e0\u05d5\u05d9 \u05d4\u05d4\u05ea\u05e0\u05d4\u05d2\u05d5\u05ea \u05d4\u05d9\u05d4 \u05d2\u05d3\u05d5\u05dc \u05d9\u05d5\u05ea\u05e8 \u05d3\u05d5\u05d5\u05e7\u05d0 \u05db\u05d0\u05e9\u05e8 \u05d4\u05de\u05d8\u05e8\u05d5\u05ea \u05e9\u05d4\u05d5\u05e6\u05d1\u05d5 \u05d4\u05d9\u05d5 \u05e7\u05e9\u05d5\u05ea \u05dc\u05d4\u05e9\u05d2\u05d4. \u05de\u05d8\u05e8\u05d5\u05ea \u05e7\u05e9\u05d5\u05ea \u05dc\u05d4\u05e9\u05d2\u05d4 \u05d4\u05df \u05d0\u05dc\u05d5 \u05d0\u05e9\u05e8 \u05de\u05e6\u05d5\u05e4\u05d4 \u05db\u05d9 \u05e8\u05e7 \u05e9\u05d9\u05e2\u05d5\u05e8 \u05e0\u05de\u05d5\u05da \u05d1\u05d0\u05d5\u05db\u05dc\u05d5\u05e1\u05d9\u05d9\u05d4 \u05d9\u05e6\u05dc\u05d9\u05d7 \u05dc\u05d4\u05e9\u05d9\u05d2 \u05d0\u05d5\u05ea\u05df. \u05db\u05da, \u05de\u05d8\u05e8\u05d5\u05ea \u05de\u05d0\u05ea\u05d2\u05e8\u05d5\u05ea \u05d5\u05e7\u05e9\u05d5\u05ea \u05d9\u05d5\u05ea\u05e8 \u05d4\u05d9\u05e0\u05df \u05d1\u05e2\u05dc\u05d5\u05ea \u05d4\u05e9\u05e4\u05e2\u05d4 \u05d0\u05e4\u05e7\u05d8\u05d9\u05d1\u05d9\u05ea \u05d9\u05d5\u05ea\u05e8 \u05e2\u05dc \u05e9\u05d9\u05e0\u05d5\u05d9 \u05d4\u05ea\u05e0\u05d4\u05d2\u05d5\u05ea \u05d1\u05d4\u05e9\u05d5\u05d5\u05d0\u05d4 \u05dc\u05d9\u05e2\u05d3\u05d9\u05dd \u05de\u05ea\u05d5\u05e0\u05d9\u05dd (\u05d0\u05dc\u05d5 \u05e6\u05e4\u05d5\u05d9\u05d9\u05dd \u05dc\u05d4\u05d9\u05d5\u05ea \u05de\u05d5\u05e9\u05d2\u05d9\u05dd \u05e2\u05dc \u05d9\u05d3\u05d9 15-50% \u05de\u05d4\u05d0\u05e0\u05e9\u05d9\u05dd) \u05d0\u05d5 \u05e7\u05dc\u05d9\u05dd \u05d9\u05d5\u05ea\u05e8 (\u05d0\u05dc\u05d5 \u05d4\u05e6\u05e4\u05d5\u05d9\u05d9\u05dd \u05dc\u05d4\u05d9\u05d5\u05ea \u05de\u05d5\u05e9\u05d2\u05d9\u05dd \u05e2\u05dc \u05d9\u05d3\u05d9 \u05d9\u05d5\u05ea\u05e8 \u05de\u05de\u05d7\u05e6\u05d9\u05ea \u05d4\u05d0\u05e0\u05e9\u05d9\u05dd).<\/p>\n<p dir=\"rtl\">\u05d3\u05e8\u05da \u05d8\u05d5\u05d1\u05d4 \u05d5\u05d9\u05e2\u05d9\u05dc\u05d4 \u05dc\u05d2\u05e8\u05d5\u05dd \u05dc\u05e9\u05d9\u05e0\u05d5\u05d9 \u05d4\u05ea\u05e0\u05d4\u05d2\u05d5\u05ea\u05d9 \u05de\u05d5\u05e6\u05dc\u05d7 \u05d9\u05d5\u05ea\u05e8, \u05d4\u05d9\u05d0 \u05dc\u05d3\u05d1\u05e8 \u05d5\u05dc\u05e1\u05e4\u05e8 \u05dc\u05d0\u05e0\u05e9\u05d9\u05dd \u05e2\u05dc \u05d4\u05de\u05d8\u05e8\u05d4 \u05d4\u05de\u05d5\u05e6\u05d1\u05ea. \u05db\u05d0\u05e9\u05e8 \u05de\u05d2\u05d3\u05d9\u05e8\u05d9\u05dd \u05de\u05d8\u05e8\u05d4 \u05d1\u05d0\u05d5\u05e4\u05df \u05d2\u05dc\u05d5\u05d9 \u05d5\u05e4\u05d5\u05de\u05d1\u05d9, \u05e7\u05d9\u05d9\u05de\u05ea \u05e1\u05d1\u05d9\u05e8\u05d5\u05ea \u05d2\u05d1\u05d5\u05d4\u05d4 \u05d9\u05d5\u05ea\u05e8 \u05db\u05d9 \u05d4\u05de\u05d8\u05e8\u05d4 \u05ea\u05d5\u05e9\u05d2 \u05d0\u05d5 \u05e9\u05ea\u05ea\u05e8\u05d7\u05e9 \u05d4\u05ea\u05e7\u05d3\u05de\u05d5\u05ea \u05dc\u05e2\u05d1\u05e8 \u05d4\u05e9\u05d2\u05ea\u05d4 (\u05db\u05dc\u05d5\u05de\u05e8, \u05db\u05d0\u05e9\u05e8 \u05d9\u05e9 \u05dc\u05da \u05ea\u05e7\u05e9\u05d5\u05e8\u05ea \u05d9\u05e9\u05d9\u05e8\u05d4 \u05e9\u05dc \u05e4\u05e0\u05d9\u05dd \u05de\u05d5\u05dc \u05e4\u05e0\u05d9\u05dd \u05e2\u05dd \u05de\u05d9\u05e9\u05d4\u05d5\/\u05d9 \u05d1\u05e2\u05ea \u05d4\u05e6\u05d1\u05ea \u05d4\u05de\u05d8\u05e8\u05d4, \u05d0\u05d5 \u05e9\u05d0\u05ea\/\u05d4 \u05de\u05e1\u05e4\u05e8\/\u05ea \u05dc\u05de\u05d9\u05e9\u05d4\u05d5 \u05e9\u05d4\u05e6\u05d1\u05ea \u05de\u05d8\u05e8\u05d4 \u05de\u05e1\u05d5\u05d9\u05de\u05ea, \u05dc\u05d3\u05d5\u05d2\u05de\u05d0., \u05d0\u05dd \u05d0\u05ea\/\u05d4 \u05de\u05e1\u05e4\u05e8\/\u05ea \u05dc\u05d7\u05d1\u05e8\u05d9\u05d9\u05da \u05d1\u05e2\u05d1\u05d5\u05d3\u05d4 \u05db\u05d9 \u05d4\u05d7\u05dc\u05d8\u05ea \u05dc\u05d4\u05e4\u05e1\u05d9\u05e7 \u05dc\u05e2\u05e9\u05df). \u05db\u05da \u05dc\u05d3\u05d5\u05d2\u05de\u05d0, \u05d4\u05d4\u05de\u05dc\u05e6\u05d4 \u05dc\u05d2\u05d1\u05d9 \u05d9\u05e2\u05d3\u05d9\u05dd \u05d4\u05e7\u05e9\u05d5\u05e8\u05d9\u05dd \u05d1\u05e1\u05e4\u05d5\u05e8\u05d8 <u><a href=\"https:\/\/www.tandfonline.com\/doi\/abs\/10.1080\/21520704.2010.513411\">\u05dc\u05db\u05ea\u05d5\u05d1 \u05d5\u05dc\u05e4\u05e8\u05d8 \u05d0\u05d5\u05ea\u05dd \u05e2\u05dc \u05e4\u05ea\u05e7 \u05d5\u05dc\u05ea\u05dc\u05d5\u05ea \u05d6\u05d0\u05ea \u05d1\u05de\u05e7\u05d5\u05dd \u05e6\u05d9\u05d1\u05d5\u05e8\u05d9<\/a><\/u>, \u05de\u05d5\u05de\u05dc\u05e6\u05ea \u05d1\u05ea\u05d7\u05d5\u05dd \u05d4\u05e4\u05e1\u05d9\u05db\u05d5\u05dc\u05d5\u05d2\u05d9\u05d4 \u05e9\u05dc \u05d4\u05e1\u05e4\u05d5\u05e8\u05d8.<\/p>\n<p dir=\"rtl\">\u05e2\u05d1\u05d5\u05d3\u05d4 \u05d1\u05e7\u05d1\u05d5\u05e6\u05d4 \u05dc\u05d8\u05d5\u05d1\u05ea \u05d4\u05e9\u05d2\u05d4 \u05e9\u05dc \u05de\u05d8\u05e8\u05d4 \u05de\u05e9\u05d5\u05ea\u05e4\u05ea \u05d9\u05db\u05d5\u05dc\u05d4 \u05dc\u05d4\u05d5\u05d1\u05d9\u05dc \u05dc\u05e9\u05d9\u05e0\u05d5\u05d9 \u05d4\u05ea\u05e0\u05d4\u05d2\u05d5\u05ea\u05d9 \u05de\u05d5\u05e6\u05dc\u05d7. \u05d6\u05d0\u05ea \u05d5\u05e2\u05d5\u05d3, \u05e0\u05e8\u05d0\u05d4 \u05db\u05d9\u00a0\u00a0 \u05d0\u05e4\u05e7\u05d8\u05d9\u05d1\u05d9 \u05d9\u05d5\u05ea\u05e8 \u05dc\u05d4\u05e6\u05d9\u05d1 \u05de\u05d8\u05e8\u05d5\u05ea \u05d2\u05d3\u05d5\u05dc\u05d5\u05ea \u05d5\u05de\u05d5\u05e8\u05db\u05d1\u05d5\u05ea \u05db\u05de\u05e9\u05e4\u05d7\u05d4, \u05db\u05e7\u05d1\u05d5\u05e6\u05ea \u05e1\u05e4\u05d5\u05e8\u05d8 \u05d0\u05d5 \u05db\u05e2\u05de\u05d9\u05ea\u05d9\u05dd \u05dc\u05e2\u05d1\u05d5\u05d3\u05d4 \u05d1\u05d4\u05e9\u05d5\u05d5\u05d0\u05d4 \u05dc\u05d4\u05e6\u05d1\u05ea \u05de\u05d8\u05e8\u05d5\u05ea \u05d0\u05d9\u05e9\u05d9\u05d5\u05ea \u05d5\u05e7\u05d8\u05e0\u05d5\u05ea \u05d9\u05d5\u05ea\u05e8 \u05e9\u05d9\u05e6\u05d9\u05d1 \u05db\u05dc \u05d0\u05d7\u05d3 \u05de\u05d7\u05d1\u05e8\u05d9 \u05d4\u05e7\u05d1\u05d5\u05e6\u05d4 \u05dc\u05e2\u05e6\u05de\u05d5.<\/p>\n<p dir=\"rtl\"><em>\u05d2\u05d5\u05e8\u05de\u05d9\u05dd \u05e9\u05dc\u05d0 \u05e0\u05de\u05e6\u05d0\u05d5 \u05de\u05e9\u05e4\u05d9\u05e2\u05d9\u05dd \u05e2\u05dc \u05d4\u05d4\u05e6\u05dc\u05d7\u05d4 \u05e9\u05dc \u05d4\u05e6\u05d1\u05ea \u05d4\u05de\u05d8\u05e8\u05d5\u05ea<\/em><\/p>\n<p dir=\"rtl\">\u05de\u05d8\u05e8\u05d5\u05ea \u05d4\u05de\u05ea\u05de\u05e7\u05d3\u05d5\u05ea \u05d1\u05d4\u05ea\u05e0\u05d4\u05d2\u05d5\u05ea (\u05dc\u05de\u05e9\u05dc, \u05ea\u05db\u05e0\u05d9\u05d5\u05ea \u05d4\u05e8\u05d6\u05d9\u05d4 \u05d0\u05e9\u05e8 \u05de\u05e2\u05d5\u05d3\u05d3\u05d5\u05ea \u05d0\u05e0\u05e9\u05d9\u05dd \u05dc\u05d4\u05d2\u05d3\u05d9\u05e8 \u05de\u05d8\u05e8\u05d4 \u05de\u05de\u05d5\u05e7\u05d3\u05ea \u05d4\u05ea\u05e0\u05d4\u05d2\u05d5\u05ea \u05db\u05de\u05d5 \u05d0\u05db\u05d9\u05dc\u05d4 \u05e9\u05dc 1,200 \u05e7\u05dc\u05d5\u05e8\u05d9\u05d5\u05ea \u05dc\u05d9\u05d5\u05dd \u05d1\u05dc\u05d1\u05d3) \u05d5\u05de\u05d8\u05e8\u05d5\u05ea \u05d4\u05de\u05ea\u05de\u05e7\u05d3\u05d5\u05ea \u05d1\u05ea\u05d5\u05e6\u05d0\u05d5\u05ea, \u05d9\u05e2\u05d9\u05dc\u05d5\u05ea \u05d1\u05d0\u05d5\u05ea\u05d4 \u05d4\u05de\u05d9\u05d3\u05d4 (<u>\u05dc\u05de\u05e9\u05dc, \u05db\u05d0\u05e9\u05e8 \u05d4\u05de\u05d8\u05e8\u05d4 \u05d4\u05d9\u05d0 \u05dc\u05d4\u05d5\u05e8\u05d9\u05d3 \u05db\u05de\u05d5\u05ea \u05de\u05d5\u05d2\u05d3\u05e8\u05ea \u05e9\u05dc \u05de\u05e9\u05e7\u05dc \u05db\u05dc \u05e9\u05d1\u05d5\u05e2).<\/u>\u00a0\u05de\u05d8\u05e8\u05d5\u05ea \u05dc\u05e9\u05d9\u05e4\u05d5\u05e8 \u05d1\u05d9\u05e6\u05d5\u05e2\u05d9\u05dd \u05d4\u05de\u05d5\u05d2\u05d3\u05e8\u05d5\u05ea \u05d1\u05d9\u05d7\u05e1 \u05dc\u05de\u05e6\u05d1\u05da \u05d4\u05e0\u05d5\u05db\u05d7\u05d9 (\u05dc\u05de\u05e9\u05dc, \u05dc\u05dc\u05db\u05ea \u05db -5,000 \u05e6\u05e2\u05d3\u05d9\u05dd \u05e0\u05d5\u05e1\u05e4\u05d9\u05dd \u05d1\u05d9\u05d5\u05dd) \u05d9\u05e2\u05d9\u05dc\u05d5\u05ea \u05d1\u05d0\u05d5\u05ea\u05d4 \u05de\u05d9\u05d3\u05d4 \u05db\u05de\u05d5 \u05d0\u05dc\u05d5 \u05d4\u05de\u05d1\u05d5\u05e1\u05e1\u05d5\u05ea \u05e2\u05dc \u05e1\u05d8\u05e0\u05d3\u05e8\u05d8 \u05e7\u05d1\u05d5\u05e2 (<u><a href=\"http:\/\/psycnet.apa.org\/record\/2017-53491-007\">\u05dc\u05de\u05e9\u05dc, \u05d4\u05dc\u05d9\u05db\u05d4 \u05e9\u05dc 10,000 \u05e6\u05e2\u05d3\u05d9\u05dd \u05d1\u05d9\u05d5\u05dd<\/a><\/u>).\u00a0\u05de\u05d8\u05e8\u05d5\u05ea \u05e9\u05d4\u05d5\u05e6\u05d1\u05d5 \u05d1\u05d0\u05d5\u05e4\u05df \u05e2\u05e6\u05de\u05d0\u05d9, \u05e2&#8221;\u05d9 \u05d0\u05d3\u05dd \u05d0\u05d7\u05e8 \u05d0\u05d5 \u05e2\u05dc \u05d9\u05d3\u05d9 \u05e7\u05d1\u05d5\u05e6\u05d4, \u05e0\u05de\u05e6\u05d0\u05d5 \u05db\u05d5\u05dc\u05df \u05d9\u05e2\u05d9\u05dc\u05d5\u05ea \u05d1\u05d0\u05d5\u05ea\u05d4 \u05de\u05d9\u05d3\u05d4. \u05d0\u05e4\u05e9\u05e8 \u05dc\u05d4\u05e6\u05d9\u05d1 \u05d2\u05dd \u05d9\u05d5\u05ea\u05e8 \u05de\u05de\u05d8\u05e8\u05d4 \u05d0\u05d7\u05ea \u05d1\u05d5 \u05d6\u05de\u05e0\u05d9\u05ea, \u05d0\u05d5 \u05dc\u05d4\u05d2\u05d3\u05d9\u05e8 \u05e9\u05d5\u05d1 \u05d5\u05e9\u05d5\u05d1 \u05d0\u05ea \u05d0\u05d5\u05ea\u05d4 \u05d4\u05de\u05d8\u05e8\u05d4 \u05e9\u05d4\u05d5\u05e6\u05d1\u05d4- \u05db\u05dc \u05d0\u05dc\u05d4 \u05dc\u05d0 \u05d2\u05d5\u05e8\u05de\u05d9\u05dd \u05dc\u05d4\u05d1\u05d3\u05dc \u05d1\u05d0\u05e4\u05e7\u05d8\u05d9\u05d1\u05d9\u05d5\u05ea \u05d4\u05e6\u05d1\u05ea \u05d4\u05de\u05d8\u05e8\u05d5\u05ea.<\/p>\n<p dir=\"rtl\"><em>\u00a0<\/em><\/p>\n<p dir=\"rtl\"><em>\u05d4\u05de\u05dc\u05e6\u05d5\u05ea \u05de\u05e2\u05e9\u05d9\u05d5\u05ea- \u05e2\u05e9\u05d4 \u05d5\u05d0\u05dc \u05ea\u05e2\u05e9\u05d4<\/em><\/p>\n<p dir=\"rtl\">\u05db\u05d0\u05e9\u05e8 \u05d0\u05ea\/\u05d4 \u05de\u05e2\u05d5\u05d3\u05d3\/\u05ea \u05d0\u05ea \u05d4\u05de\u05d8\u05d5\u05e4\u05dc\u05d9\u05dd \u05e9\u05dc\u05da \u05dc\u05d4\u05e6\u05d9\u05d1 \u05de\u05d8\u05e8\u05d5\u05ea \u05d1\u05e2\u05e6\u05de\u05dd \u05d0\u05d5 \u05d0\u05dd \u05d0\u05ea\/\u05d4 \u05d6\u05d4 \u05d4\u05de\u05e6\u05d9\u05d1\/\u05d4 \u05de\u05d8\u05e8\u05d5\u05ea \u05e2\u05d1\u05d5\u05e8\u05dd- \u05db\u05d3\u05d0\u05d9 \u05dc\u05e7\u05d7\u05ea \u05d1\u05d7\u05e9\u05d1\u05d5\u05df \u05d0\u05ea \u05d4\u05e0\u05e7\u05d5\u05d3\u05d5\u05ea \u05d4\u05d1\u05d0\u05d5\u05ea:<\/p>\n<p dir=\"rtl\">\u05db\u05d3\u05d0\u05d9 \u05e9\u05ea\u05de\u05dc\u05d9\u05e5 \u05dc\u05de\u05d8\u05d5\u05e4\u05dc\u05d9\u05dd:<\/p>\n<ol dir=\"rtl\">\n<li><strong>\u05dc\u05d4\u05e6\u05d9\u05d1 \u05de\u05d8\u05e8\u05d4 \u05de\u05d0\u05ea\u05d2\u05e8\u05ea \u05d5\u05e7\u05e9\u05d4 \u05d3\u05d9\u05d4-<\/strong> \u05d6\u05d4 \u05d9\u05db\u05d5\u05dc \u05dc\u05ea\u05e8\u05d5\u05dd \u05dc\u05d4\u05ea\u05e7\u05d3\u05de\u05d5\u05ea \u05d2\u05d3\u05d5\u05dc\u05d4 \u05d9\u05d5\u05ea\u05e8 \u05dc\u05e2\u05d1\u05e8 \u05d4\u05de\u05d8\u05e8\u05d4.<\/li>\n<li><strong>\u05dc\u05e1\u05e4\u05e8 \u05dc\u05d0\u05e0\u05e9\u05d9\u05dd \u05d0\u05d7\u05e8\u05d9\u05dd \u05e2\u05dc \u05d4\u05de\u05d8\u05e8\u05d4- <\/strong>\u05de\u05d8\u05e8\u05d5\u05ea \u05db\u05d0\u05dc\u05d4 \u05de\u05d1\u05d9\u05d0\u05d5\u05ea \u05dc\u05d4\u05e6\u05dc\u05d7\u05d4 \u05d2\u05d3\u05d5\u05dc\u05d4 \u05d9\u05d5\u05ea\u05e8 \u05d1\u05d4\u05e9\u05d5\u05d5\u05d0\u05d4 \u05dc\u05de\u05d8\u05e8\u05d5\u05ea \u05e9\u05d4\u05de\u05d8\u05d5\u05e4\u05dc\/\u05ea \u05e9\u05d5\u05de\u05e8 \u05dc\u05e2\u05e6\u05de\u05d5\/\u05d4.<\/li>\n<li><strong>\u05dc\u05d4\u05d2\u05d3\u05d9\u05e8 \u05de\u05d8\u05e8\u05d4 \u05e7\u05d1\u05d5\u05e6\u05ea\u05d9\u05ea- <\/strong>\u05de\u05d8\u05e8\u05d4 \u05e7\u05d1\u05d5\u05e6\u05ea\u05d9\u05ea \u05d2\u05d3\u05d5\u05dc\u05d4 \u05d9\u05d5\u05ea\u05e8 \u05d4\u05d9\u05e0\u05d4 \u05d9\u05e2\u05d9\u05dc\u05d4 \u05d9\u05d5\u05ea\u05e8 \u05de\u05de\u05e1\u05e4\u05e8 \u05de\u05d8\u05e8\u05d5\u05ea \u05d0\u05d9\u05e9\u05d9\u05d5\u05ea \u05d5\u05e7\u05d8\u05e0\u05d5\u05ea.<\/li>\n<\/ol>\n<p dir=\"rtl\">\u05d3\u05d1\u05e8\u05d9\u05dd \u05e9\u05db\u05d3\u05d0\u05d9 \u05dc\u05d4\u05d9\u05de\u05e0\u05e2 \u05de\u05d4\u05dd:<\/p>\n<ol dir=\"rtl\">\n<li><strong>\u05d0\u05dc \u05ea\u05e9\u05d0\u05dc \u05d0\u05e0\u05e9\u05d9\u05dd \u05e2\u05d3 \u05db\u05de\u05d4 \u05d4\u05dd \u05de\u05d7\u05d5\u05d9\u05d1\u05d9\u05dd \u05dc\u05de\u05d8\u05e8\u05d4 \u05e9\u05d4\u05d5\u05e6\u05d1\u05d4 &#8211; <\/strong>\u05d0\u05dd \u05d4\u05dd \u05dc\u05d0 \u05d7\u05e9\u05d9\u05dd \u05de\u05d7\u05d5\u05d9\u05d1\u05d9\u05dd \u05d2\u05d1\u05d5\u05d4\u05d4 \u05de\u05e1\u05e4\u05d9\u05e7 \u05dc\u05de\u05d8\u05e8\u05d4 \u05e9\u05d4\u05d5\u05e6\u05d1\u05d4, \u05e2\u05e6\u05dd \u05d4\u05e4\u05e0\u05d9\u05d9\u05ea \u05d4\u05e7\u05e9\u05d1 \u05dc\u05e8\u05de\u05ea \u05d4\u05de\u05d7\u05d5\u05d9\u05d1\u05d5\u05ea \u05d4\u05e0\u05de\u05d5\u05db\u05d4 \u05d9\u05db\u05d5\u05dc\u05d4 \u05dc\u05d2\u05e8\u05d5\u05dd \u05dc\u05d4\u05d5\u05e8\u05d3\u05ea \u05d4\u05de\u05d5\u05d8\u05d9\u05d1\u05e6\u05d9\u05d4 \u05d5\u05d4\u05de\u05d7\u05d5\u05d9\u05d1\u05d5\u05ea \u05db\u05dc\u05e4\u05d9 \u05d4\u05de\u05d8\u05e8\u05d4.<\/li>\n<\/ol>\n<p dir=\"rtl\"><strong><em>\u00a0<\/em><\/strong><\/p>\n<p dir=\"rtl\" style=\"text-align: left;\">Translated by: Tiferet Ben-Shachar and Dr. Noa Vilchinsky<\/p>\n<p dir=\"rtl\" style=\"text-align: left;\">The Psycho-Cardiology Research Lab<\/p>\n<p dir=\"ltr\" style=\"text-align: left;\">Bar-Ilan University, Israel<\/p>\n<p dir=\"ltr\" style=\"text-align: left;\"><a href=\"http:\/\/vilchinskynoa.wix.com\/psychocardiolab\">http:\/\/vilchinskynoa.wix.com\/psychocardiolab<\/a><\/p>\n<p dir=\"ltr\"><em>\u00a0<\/em><\/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":"he","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":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},"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":[],"aioseo_head":"\n\t\t<!-- All in One SEO 4.9.9 - aioseo.com -->\n\t<meta name=\"description\" content=\"{:en}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!). 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