{"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\/lt\/2017\/04\/the-power-of-planning\/","title":{"rendered":"Planavimo galia"},"content":{"rendered":"<p><strong>Peter M. Gollwitzer, New York University<\/strong><\/p>\n<p>Kiekvienas turi blog\u0173 \u012fpro\u010di\u0173. Ka\u017ekas bereikalingai u\u017ekand\u017eiauja, kai apima r\u016bpes\u010diai, ar geria per daug alkoholio, atsipalaiduodamas su draugais. Da\u017enas sukelia sau bereikaling\u0105 stres\u0105, \u012fsitraukdamas \u012f socialinius tinklus, taip atid\u0117liodamas skubi\u0173 projekt\u0173 u\u017ebaigim\u0105, arba \u012fsileid\u017eia \u012f bereikalingas diskusijas su kolegomis, draugais ar \u0161eima. Kaip j\u016bs galite \u0161iuos \u012fpro\u010dius pakeisti?<\/p>\n<p><!--more--><\/p>\n<p>Daugelis \u017emoni\u0173 pasakys, kad j\u016bs papras\u010diausiai turite siekti savo tikslo, stabdydamas \u0161iuos blogus, vienok paplitusius \u012fpro\u010dius. Jie mano, kad \u012fd\u0117jus pakankamai pastang\u0173, j\u016bs \u0161i\u0173 \u012fpro\u010di\u0173 atsikratysite. Ta\u010diau <a href=\"http:\/\/www.tandfonline.com\/doi\/abs\/10.1080\/14792772143000003\">daugyb\u0117 mokslini\u0173<\/a> motyvacijos tyrim\u0173 parod\u0117, kad yra didelis atotr\u016bkis tarp u\u017esibr\u0117\u017eiamo tikslo kontroliuoti savo blogus \u012fpro\u010dius ir tai \u012fvykdyti i\u0161 tikr\u0173j\u0173. Toks atotr\u016bkis stebimas tarp noro ir ketinimo atsikratyti blog\u0173 \u012fpro\u010di\u0173 visose gyvenimo srityse, \u012fskaitant sveikat\u0105, darb\u0105 ar asmens socialin\u012f gyvenim\u0105. Tad, k\u0105 j\u016bs galite padaryti, kad pa\u0161alinti \u0161\u012f neatitikim\u0105?<\/p>\n<p><a href=\"http:\/\/psycnet.apa.org\/journals\/amp\/54\/7\/493\/\">Savo tyrimuose<\/a> Jungtin\u0117se Valstijose ir Vokietijoje, apie tikslo siekimo savireguliavim\u0105, atskleid\u017eiau, kad \u017emon\u0117s tur\u0117t\u0173 sudaryti planus, <em>kaip<\/em> tuos tikslus \u012fgyvendinti. Efektyviausi planai yra tie, kurie patikslina kada, kur ir kaip j\u016bs norite siekti savo tiksl\u0173, naudojant JEI \u2013TAI (IF-THEN) format\u0105. Pavyzd\u017eiui, nesaikingas g\u0117rimas draug\u0173 kompanijoje. Plano JEI (IF) dalyje nustatote jums svarbi\u0105 situacij\u0105, kuri paprastai paskatina j\u016bs\u0173 blog\u0105 \u012fprot\u012f. Galb\u016bt tokia paskata yra draug\u0173 raginimas gerti daugiau. Dalyje TAI (THEN) patikslinkite savo veiksm\u0105, kuris gal\u0117t\u0173 jus sulaikyti nuo tokio draug\u0173 pasi\u016blymo. Pavyzd\u017eiui, atsakyti jiems, kad \u0161iandien j\u016bs nor\u0117tum\u0117te apsiriboti stikline vandens. Tuomet sujunkite JEI (IF)\u00a0 ir TAI (THEN) dalis kartu, sudarydami JEI-TAI plan\u0105 (IF-THEN): \u201eJEI penktadien\u012f po darbo mane kolegos pakvies i\u0161gerti, TAI a\u0161 atsakysiu: a\u0161 noriu eiti namo ir \u0161iandien praleisti laik\u0105 su savo \u0161eima!\u201c<\/p>\n<p>Per daug paprasta? Na, <a href=\"http:\/\/www.sciencedirect.com\/science\/article\/pii\/S0065260106380021\">daugyb\u0117 tyrim\u0173<\/a> recenzuojamuose \u017eurnaluose, atlikt\u0173 su vaikais, suaugusiais, senais ir labai senais \u017emon\u0117mis visame pasaulyje, patvirtino, kad JEI-TAI planavimas \u017eenkliai da\u017eniau padeda pasiekti tiksl\u0105. Tai naudinga tiksl\u0173 pasiekimui, sveikatos ir tarpasmeninio bendravimo srityse, skirting\u0173 kult\u016br\u0173 ir skirtingos socialin\u0117s pad\u0117ties \u017emon\u0117ms, ir net tiems, kurie turi savireguliacijos problem\u0173 apskritai (pvz. <a href=\"http:\/\/link.springer.com\/article\/10.1007\/s10608-007-9150-1\">vaikai su d\u0117mesio ir hiperaktyvumo sutrikimais (ADHD<\/a>), <a href=\"http:\/\/psycnet.apa.org\/journals\/hea\/29\/5\/529\/\">\u017emon\u0117s, kurie ken\u010dia nuo priklausomybi\u0173<\/a>, <a href=\"http:\/\/psycnet.apa.org\/journals\/neu\/15\/1\/80\/\">pacientai su frontalin\u0117s smegen\u0173 skilties pa\u017eeidimais<\/a>).<\/p>\n<p>Kaip gali b\u016bti, kad paprastas JEI-TAI planavimas, taip efektyviai padeda pasiekti elgesio pasikeitim\u0105? <a href=\"http:\/\/www.psych.nyu.edu\/gollwitzer\/weakness_of_the_will_2014.pdf\">Laboratoriniuose eksperimentuose<\/a>, mes atskleid\u0117me, kad toks planavimas lengviau paveikia elges\u012f, nustatyt\u0105 plano dalyje TAI, kai situacija yra lemianti. Asmuo nebeturi sau sakyti, kad jam reikia pa\u0161alinti blog\u0105 \u012fprot\u012f ir po to sunkiai tai daryti. Asmuo, \u012fvertindamas lemian\u010di\u0105 situacij\u0105 JEI plano dalyje, paleid\u017eia veiksm\u0105 (atsak\u0105) dar iki apgalvoto plano \u2013 greitai, be pastang\u0173 ir i\u0161 karto. Planas JEI-TAI numato atsako prad\u017ei\u0105 specifinei (lemian\u010diai) situacijai ir tokiu b\u016bdu nuima nuo asmens valingo savo veiksm\u0173 kontroliavimo \u201ena\u0161t\u0105\u201c. Vietoje valing\u0173 pastang\u0173, asmuo tok\u012f veiksm\u0105 atlieka beveik automati\u0161kai, be dideli\u0173 pastang\u0173.<\/p>\n<p><strong>Praktin\u0117s rekomendacijos<\/strong><\/p>\n<p>Yra nesunku i\u0161mokti paruo\u0161ti gerus JEI-TAI planus. Jums tereikia nustatyti asmenines lemian\u010dias situacijas, kurios paskatina j\u016bs\u0173 blogus \u012fpro\u010dius ir nustatyti kaip j\u016bs galite ir norite pasielgti vietoje \u012fprasto, netinkamo elgesio. Gabriele Oettingen, mano koleg\u0117 Niujorko universitete, suk\u016br\u0117 savireguliacijos strategij\u0105 trumpai pavadint\u0105 <a href=\"http:\/\/woopmylife.org\/\">WOOP<\/a> (Wish-Outcome-Obstacle-Plan), kuris susideda i\u0161 keturi\u0173 \u017eingsni\u0173 Noras-Rezultatas-Kli\u016btis- Planas, padedan\u010di\u0173 jums nustatyti JEI plano dal\u012f, o po to TAI dal\u012f, jau bendrame JEI-TAI plane. Tiksliau pasakius, pirmas \u017eingsnis prasideda i\u0161ple\u010diant j\u016bs\u0173 <strong>N<\/strong>or\u0105 \u012fveikti tam tikr\u0105 blog\u0105 \u012fprot\u012f, ai\u0161kiai \u012fsivaizduoti kaip j\u016bs jausit\u0117s patyr\u0119 geriausi\u0105 <strong>R<\/strong>ezultat\u0105, \u012fgyvendin\u0119 savo nor\u0105. Tuomet, tre\u010dias \u017eingsnis \u2013 j\u016bs sav\u0119s paklausiate kas jumyse skatina noro \u012fgyvendinim\u0105: kokia yra asmenin\u0117 <strong>K<\/strong>li\u016btis, trukdanti \u012fgyvendinti nor\u0105? Kai jau j\u016bs suradote t\u0105 vidin\u0119 kli\u016bt\u012f ir pasinaudodamas vaizduote j\u0105 i\u0161nagrin\u0117jote, j\u016bs galite \u017eengti ketvirt\u0105 \u017eingsn\u012f. J\u016bs sudarote piln\u0105 JEI-TAI <strong>P<\/strong>lan\u0105, kuriame yra sujungta j\u016bs\u0173 nustatyta kli\u016btis JEI dalyje su instrumentiniu veiksmu \u0161iai kli\u016b\u010diai \u012fveikti. J\u016bs pabaig\u0117te ketvirt\u0105 WOOP \u017eingsn\u012f, \u012fgyvendindamas JEI-TAIP plan\u0105 mintyse. Padaryta!<\/p>\n<p>Tad, jei j\u016bs nenorite toliau melstis savo blogiems \u012fpro\u010diams, arba norite pamokyti kitus kaip nuo j\u0173 galima save apsaugoti, darykite tok\u012f JEI-TAI plan\u0105: \u201eJEI a\u0161 rasiu \u0161iandien ramaus laiko, TAI a\u0161 aplankysiu puslap\u012f <a href=\"http:\/\/www.woopmylife.org\/\"><em>www.woopmylife.org<\/em><\/a> ir i\u0161moksiu kaip pasinaudoti<em> WOO<\/em>P!\u201c J\u016bs netgi galite parsisi\u0173sti WOOP aplikacij\u0105. \u0160i aplikacija yra nemokama ir taps j\u016bs\u0173 geriausiu draugu, siekiant j\u016bs\u0173 tikslo pakeisti savo blogus \u012fpro\u010dius ar pad\u0117ti kitiems siekti pana\u0161aus tikslo.<\/p>\n<p><em>Translated by: Antanas Go\u0161tautas<\/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":"lt","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":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},"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\/lt\/wp-json\/wp\/v2\/posts\/635","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/practicalhealthpsychology.com\/lt\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/practicalhealthpsychology.com\/lt\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/practicalhealthpsychology.com\/lt\/wp-json\/wp\/v2\/users\/1"}],"replies":[{"embeddable":true,"href":"https:\/\/practicalhealthpsychology.com\/lt\/wp-json\/wp\/v2\/comments?post=635"}],"version-history":[{"count":15,"href":"https:\/\/practicalhealthpsychology.com\/lt\/wp-json\/wp\/v2\/posts\/635\/revisions"}],"predecessor-version":[{"id":4646,"href":"https:\/\/practicalhealthpsychology.com\/lt\/wp-json\/wp\/v2\/posts\/635\/revisions\/4646"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/practicalhealthpsychology.com\/lt\/wp-json\/wp\/v2\/media\/663"}],"wp:attachment":[{"href":"https:\/\/practicalhealthpsychology.com\/lt\/wp-json\/wp\/v2\/media?parent=635"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/practicalhealthpsychology.com\/lt\/wp-json\/wp\/v2\/categories?post=635"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/practicalhealthpsychology.com\/lt\/wp-json\/wp\/v2\/tags?post=635"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}