{"id":1683,"date":"2020-05-18T15:57:50","date_gmt":"2020-05-18T15:57:50","guid":{"rendered":"http:\/\/practicalhealthpsychology.com\/?p=1683"},"modified":"2025-11-04T14:18:37","modified_gmt":"2025-11-04T14:18:37","slug":"stop-being-an-ostrich-the-benefits-of-helping-people-to-monitor-their-progress","status":"publish","type":"post","link":"https:\/\/practicalhealthpsychology.com\/lv\/2020\/05\/stop-being-an-ostrich-the-benefits-of-helping-people-to-monitor-their-progress\/","title":{"rendered":"P\u0101rtrauksim strausa politiku! Ieguvumi no pal\u012bdz\u012bbas m\u0113r\u0137u sasnieg\u0161anas p\u0101rraudz\u012bb\u0101"},"content":{"rendered":"<p><strong>Tomass L. Vebs (Thomas L. Webb), \u0160ef\u012bldas universit\u0101tes Psiholo\u0123ijas katedra, Apvienot\u0101 Karaliste<\/strong><\/p>\n<p><span style=\"font-weight: 400;\">K\u0101 jums veicas, virzoties pretim m\u0113r\u0137im samazin\u0101t ap\u0113st\u0101 cukura daudzumu un atbr\u012bvoties no 10 liekiem kilogramiem? Iesp\u0113jams, ka j\u016bs to nezin\u0101t vai varb\u016bt pat negribat zin\u0101t. \u0160\u0101d\u0101s situ\u0101cij\u0101s cilv\u0113ki m\u0113dz k\u0101 strausi b\u0101zt galvu smilt\u012bs, t\u012b\u0161\u0101m izvairoties no inform\u0101cijas, kas vi\u0146iem var\u0113tu pal\u012bdz\u0113t p\u0101rraudz\u012bt savas sekmes m\u0113r\u0137a sasnieg\u0161an\u0101. P\u0113t\u012bjumi par <\/span><a href=\"https:\/\/onlinelibrary.wiley.com\/doi\/full\/10.1111\/spc3.12071\"><span style=\"font-weight: 400;\">\u0161o &#8220;strausu probl\u0113mu&#8221;<\/span><\/a><span style=\"font-weight: 400;\"> liek secin\u0101t, ka cilv\u0113ki bie\u017ei vien neseko l\u012bdzi savai virz\u012bbai pretim nospraustajam m\u0113r\u0137im (piem., neseko l\u012bdzi, k\u0101 main\u0101s vi\u0146u svars, nelasa eti\u0137etes uz p\u0101rtikas produktiem, ko ieg\u0101d\u0101jas) \u2012 da\u013c\u0113ji t\u0101d\u0113\u013c, ka seko\u0161ana l\u012bdzi procesam var\u0113tu sag\u0101d\u0101t nepat\u012bkamus atkl\u0101jumus par sevi, piem\u0113ram, vi\u0146iem b\u016btu j\u0101secina, ka svars joproj\u0101m liel\u0101ks, nek\u0101 grib\u0113tos, un ka vi\u0146i joproj\u0101m uz\u0146em p\u0101r\u0101k daudz cukura. Tom\u0113r teorija un p\u0113t\u012bjumos g\u016btie pier\u0101d\u012bjumi liecina, ka sasniegumu kontrol\u0113\u0161ana ce\u013c\u0101 uz m\u0113r\u0137i pal\u012bdz noteikt neatbilst\u012bbu starp pa\u0161reiz\u0113jo un v\u0113lamo st\u0101vokli, t\u0101d\u0113j\u0101di pamudinot uz r\u012bc\u012bbu. Tas noz\u012bm\u0113, ka izvair\u012b\u0161an\u0101s no p\u0101rraudz\u012bbas apgr\u016btina iesp\u0113ju identific\u0113t vajadz\u012bbu r\u012bkoties un noteikt vispiem\u0113rot\u0101k\u0101s r\u012bc\u012bbas veidu. T\u0101p\u0113c strausa politikas identific\u0113\u0161ana vesel\u012bbas apr\u016bpes speci\u0101listiem (un citiem) dod iesp\u0113ju pal\u012bdz\u0113t cilv\u0113kiem, mudinot p\u0101rraudz\u012bt vi\u0146u virz\u012bbu uz m\u0113r\u0137i, lai ieg\u016btu visas priek\u0161roc\u012bbas, ko m\u0113r\u0137a sasnieg\u0161anas p\u0101rraudz\u012bba var sniegt. Iesp\u0113jams, nav p\u0101rsteidzo\u0161i, ka ir atrasti p\u0101rliecino\u0161i pier\u0101d\u012bjumi par labu pamudin\u0101jumiem p\u0101rraudz\u012bt virz\u012bbu pretim m\u0113r\u0137im \u2013 <\/span><a href=\"https:\/\/www.sciencedaily.com\/releases\/2015\/10\/151029101349.htm\"><span style=\"font-weight: 400;\">tie cilv\u0113kiem pal\u012bdz\u0113ju\u0161i sasniegt m\u0113r\u0137us<\/span><\/a><span style=\"font-weight: 400;\"> daudz\u0101s jom\u0101s.<\/span><\/p>\n<p><!--more--><\/p>\n<p><span style=\"font-weight: 400;\">M\u0113r\u0137a sasnieg\u0161anas p\u0101rraudz\u012bba ietver pa\u0161reiz\u0113j\u0101s situ\u0101cijas nov\u0113rt\u0113\u0161anu (piem\u0113ram, cik daudz cukura ir uz\u0146emts dien\u0101, kad un kur) un sal\u012bdzin\u0101\u0161anu ar izvirz\u012bto m\u0113r\u0137i vai atsauces v\u0113rt\u012bbu (piem\u0113ram, lietot ne vair\u0101k k\u0101 6 t\u0113jkarotes cukura dien\u0101). To var izdar\u012bt, pierakstot datus dienasgr\u0101mat\u0101 vai vienk\u0101r\u0161i uz pap\u012bra lapas, bet tagad ir pieejami ar\u012b digit\u0101li r\u012bki, kas var pal\u012bdz\u0113t cilv\u0113kiem p\u0101rraudz\u012bt virz\u012bbu pretim m\u0113r\u0137im \u2013 ir pat aizs\u0101kusies kust\u012bba, ko sauc par <\/span><a href=\"https:\/\/en.wikipedia.org\/wiki\/Quantified_self\"><span style=\"font-weight: 400;\">&#8220;sevis izteik\u0161anu skait\u013cos\u201d<\/span><\/a><span style=\"font-weight: 400;\">. Piem\u0113ram, m\u016bsu t\u0101lru\u0146i <\/span><a href=\"https:\/\/www.samsung.com\/global\/galaxy\/apps\/samsung-health\/\"><span style=\"font-weight: 400;\">autom\u0101tiski re\u0123istr\u0113<\/span><\/a><span style=\"font-weight: 400;\"> m\u016bsu nostaig\u0101tos so\u013cus, pulkste\u0146i uzr\u0101da, <\/span><a href=\"https:\/\/www.garmin.com\/en-US\/blog\/fitness\/advancedrem\/\"><span style=\"font-weight: 400;\">cik ilgi un cik labi<\/span><\/a><span style=\"font-weight: 400;\"> esam gul\u0113ju\u0161i, un m\u0113s varam izmantot lietotnes <\/span><a href=\"https:\/\/www.iphoneness.com\/iphone-apps\/awesome-food-barcode-scanners\/\"><span style=\"font-weight: 400;\">p\u0101rtikas iepakojumu sken\u0113\u0161anai<\/span><\/a><span style=\"font-weight: 400;\">, lai uzzin\u0101tu produktu uzturv\u0113rt\u012bbas. Daudzas no \u0161\u012bm ier\u012bc\u0113m aicina vispirms re\u0123istr\u0113t izv\u0113l\u0113to m\u0113r\u0137i un p\u0113c tam sal\u012bdzina m\u016bsu virz\u012bbu uz \u0161\u012b m\u0113r\u0137a sasnieg\u0161anu.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">\u0160\u0101du r\u012bku izmanto\u0161ana var pal\u012bdz\u0113t cilv\u0113kiem identific\u0113t v\u0113lam\u0101s r\u012bc\u012bbas laiku un veidu. Piem\u0113ram, p\u0101rtikas iepakojumu sken\u0113\u0161ana cilv\u0113kam, kas cen\u0161as samazin\u0101t cukura pat\u0113ri\u0146u, var pal\u012bdz\u0113t saprast, cik daudz cukura ir apels\u012bnu sulas gl\u0101z\u0113 vai b\u013cod\u0101 ar kukur\u016bzas p\u0101rsl\u0101m, un pal\u012bdz\u0113t identific\u0113t un izmantot alternat\u012bvus produktus, kuru sast\u0101v\u0101 ir maz\u0101k cukura. T\u0101d\u0113j\u0101di m\u0113r\u0137a sasnieg\u0161anas p\u0101rraudz\u012bba var k\u013c\u016bt par pamatu intervenc\u0113m, kas paredz\u0113tas, lai pal\u012bdz\u0113tu sasniegt cilv\u0113kiem da\u017e\u0101dus vesel\u012bbas m\u0113r\u0137us. Turkl\u0101t past\u0101v pier\u0101d\u012bjumi, ka p\u0101rraudz\u012bba ir v\u0113l efekt\u012bv\u0101ka, ja to apvieno ar metod\u0113m, kas pal\u012bdz cilv\u0113kiem <\/span><a href=\"https:\/\/practicalhealthpsychology.com\/2018\/08\/how-to-set-goals-that-work\/\"><span style=\"font-weight: 400;\">izvirz\u012bt atbilsto\u0161us m\u0113r\u0137us<\/span><\/a><span style=\"font-weight: 400;\">, kuri kalpos k\u0101 atskaites punkts virz\u012bbas izv\u0113rt\u0113\u0161anai un pamudin\u0101s uz r\u012bc\u012bbu, kad p\u0101rraudz\u012bba atkl\u0101s, ka tas ir nepiecie\u0161ams (piem\u0113ram, var izmantot <\/span><a href=\"https:\/\/practicalhealthpsychology.com\/2017\/04\/the-power-of-planning\/\"><span style=\"font-weight: 400;\">pl\u0101no\u0161anas metodi &#8220;ja-tad&#8221;<\/span><\/a><span style=\"font-weight: 400;\">).\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">\u0145emot v\u0113r\u0101, ka cilv\u0113ki m\u0113dz ie\u0146emt aizsardz\u012bbas poz\u012bciju, sa\u0146emot inform\u0101ciju (piem., vi\u0146i var apgalvot, ka inform\u0101cija neatspogu\u013co vi\u0146iem rakstur\u012bgo iztur\u0113\u0161anos vai ka p\u0101rraudz\u012bbas ier\u012bce nestr\u0101d\u0101 prec\u012bzi), var izmantot papildu psiholo\u0123isk\u0101s metodes, piem\u0113ram, <\/span><a href=\"https:\/\/www.psychologytoday.com\/gb\/blog\/dont-delay\/200903\/self-affirmation-strategy-reduce-self-control-failure\"><span style=\"font-weight: 400;\">pa\u0161afirm\u0101ciju<\/span><\/a><span style=\"font-weight: 400;\"> (mudinot cilv\u0113kus apliecin\u0101t vi\u0146iem svar\u012bgus aspektus par sevi), kas ar\u012b var pal\u012bdz\u0113t cilv\u0113kiem prec\u012bz\u0101k nov\u0113rt\u0113t inform\u0101ciju un t\u0101s noz\u012bmi.<\/span><\/p>\n<p><b>Praktiski ieteikumi<\/b><span style=\"font-weight: 400;\">\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">M\u0113r\u0137a sasnieg\u0161anas p\u0101rraudz\u012bba bie\u017ei vien noz\u012bm\u0113 vienk\u0101r\u0161i v\u0113lam\u0101s uzved\u012bbas un\/vai rezult\u0101tu p\u0101rraudz\u012bbas metodes (piem\u0113ram, lietotnes vai dienasgr\u0101matas) izv\u0113l\u0113\u0161anos un ap\u0146em\u0161anos to izmantot. Ta\u010du, k\u0101 jau iepriek\u0161 aprakst\u012bts, cilv\u0113ki m\u0113dz k\u0101 strausi ieb\u0101zt galvu smilt\u012bs un nesekot l\u012bdzi tam, k\u0101 sekm\u0113jas vi\u0146u virz\u012bba uz m\u0113r\u0137i. T\u0101d\u0113\u013c j\u016bs, iesp\u0113jams, var\u0113siet:<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">Pal\u012bdz\u0113t cilv\u0113kiem noteikt, kas ir j\u0101p\u0101rrauga. Piem\u0113ram, cilv\u0113kam, kur\u0161 cen\u0161as atbr\u012bvoties no liek\u0101 svara, var pal\u012bdz\u0113t apsv\u0113rt, vai lab\u0101k b\u016btu p\u0101rraudz\u012bt uzved\u012bbu (piem., fizisk\u0101s aktivit\u0101tes) vai uzturu, un ar k\u0101du metodi iev\u0101kt datus par sasniegto: m\u0113r\u012bt svaru, viduk\u013ca apk\u0101rtm\u0113ru vai gan to, gan to?\u00a0 <\/span><a href=\"https:\/\/www.sciencedaily.com\/releases\/2015\/10\/151029101349.htm\"><span style=\"font-weight: 400;\">M\u016bsu p\u0113t\u012bjumi<\/span><\/a><span style=\"font-weight: 400;\"> liecina, ka cilv\u0113ki j\u0101mudina p\u0101rraudz\u012bt visu to, ko vi\u0146i visvair\u0101k v\u0113las main\u012bt, vai tie b\u016btu rezult\u0101ti, uzved\u012bba vai abi.\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">Pal\u012bdz\u0113t cilv\u0113kiem objekt\u012bvi izanaliz\u0113t inform\u0101ciju, kas ieg\u016bta, izmantojot p\u0101rraudz\u012bbu. <\/span><a href=\"https:\/\/journals.sagepub.com\/doi\/abs\/10.1177\/0146167210369557?journalCode=pspc\"><span style=\"font-weight: 400;\">Pier\u0101d\u012bjumi liecina, ka pa\u0161afirm\u0101cijas strat\u0113\u0123ijas var pal\u012bdz\u0113t cilv\u0113kiem attur\u0113ties no\u00a0 aizsardz\u012bbas poz\u012bcijas ie\u0146em\u0161anas attiec\u012bb\u0101 uz sa\u0146emto inform\u0101ciju<\/span><\/a><span style=\"font-weight: 400;\">. Ja ir pamats dom\u0101t, ka indiv\u012bds var iest\u0101ties aizsardz\u012bbas poz\u012bcij\u0101, uzzinot p\u0101rraudz\u012bbas proces\u0101 ieg\u016bto inform\u0101ciju, mudiniet vi\u0146u vispirms izmantot pa\u0161afirm\u0101cijas metodi, kas pal\u012bdz apliecin\u0101t svar\u012bgus aspektus par sevi (piem., to, ka vi\u0146i ir laipni un uzman\u012bgi cilv\u0113ki), jo tas var pal\u012bdz\u0113t vi\u0146iem pie\u0146emt inform\u0101ciju.<\/span><\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">Pal\u012bdz\u0113t cilv\u0113kiem ieviest p\u0101rmai\u0146as, kuras, atbilsto\u0161i p\u0101rraudz\u012bbas rezult\u0101tiem, var\u0113tu b\u016bt nepiecie\u0161amas. Konstat\u0101cija, ka nepiecie\u0161ams s\u0101kt r\u012bkoties, un motiv\u0101cija to dar\u012bt ir tikai pirmie so\u013ci p\u0101rmai\u0146u veik\u0161anas gait\u0101. T\u0101 k\u0101 cilv\u0113kiem var b\u016bt nepiecie\u0161ama pal\u012bdz\u012bba, <\/span><a href=\"https:\/\/www.psychologytoday.com\/gb\/blog\/the-road-hell\/201609\/building-bridge-between-intention-and-action\"><span style=\"font-weight: 400;\">lai labos nodomus p\u0101rv\u0113rstu konkr\u0113t\u0101s darb\u012bb\u0101s<\/span><\/a><span style=\"font-weight: 400;\">, pamudiniet vi\u0146us sast\u0101d\u012bt <\/span><a href=\"https:\/\/practicalhealthpsychology.com\/2017\/04\/the-power-of-planning\/\"><span style=\"font-weight: 400;\">&#8220;ja-tad&#8221; pl\u0101nus<\/span><\/a><span style=\"font-weight: 400;\">, kuros b\u016btu nor\u0101d\u012bts, kad, kur un k\u0101 vi\u0146i r\u012bkosies. Piem\u0113ram, cilv\u0113ks, kur\u0161 identific\u0113jis, ka uz\u0146em p\u0101r\u0101k daudz cukura, var\u0113tu izveidot pl\u0101nu &#8220;Ja \u0113d\u012b\u0161u brokastis, tad \u0113d\u012b\u0161u auzu p\u0101rslu biezputru, nevis kukur\u016bzas p\u0101rslas&#8221;.<\/span><\/li>\n<\/ul>\n","protected":false},"excerpt":{"rendered":"<p>By Thomas L. Webb, Department of Psychology, The University of Sheffield, the UK How are you getting on with your goal to reduce the amount of sugar that you eat and lose 10kg? Chances are that you don\u2019t really know [&hellip;]<\/p>\n","protected":false},"author":1,"featured_media":1687,"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":[24],"tags":[],"class_list":["post-1683","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-self-regulation"],"translation":{"provider":"WPGlobus","version":"3.0.2","language":"lv","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":true,"content":true,"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":true,"content":true,"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":true,"content":true,"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":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":true,"content":true,"excerpt":false},"tr":{"title":true,"content":true,"excerpt":false},"uk":{"title":true,"content":true,"excerpt":false}}},"aioseo_notices":[],"_links":{"self":[{"href":"https:\/\/practicalhealthpsychology.com\/lv\/wp-json\/wp\/v2\/posts\/1683","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/practicalhealthpsychology.com\/lv\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/practicalhealthpsychology.com\/lv\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/practicalhealthpsychology.com\/lv\/wp-json\/wp\/v2\/users\/1"}],"replies":[{"embeddable":true,"href":"https:\/\/practicalhealthpsychology.com\/lv\/wp-json\/wp\/v2\/comments?post=1683"}],"version-history":[{"count":12,"href":"https:\/\/practicalhealthpsychology.com\/lv\/wp-json\/wp\/v2\/posts\/1683\/revisions"}],"predecessor-version":[{"id":4590,"href":"https:\/\/practicalhealthpsychology.com\/lv\/wp-json\/wp\/v2\/posts\/1683\/revisions\/4590"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/practicalhealthpsychology.com\/lv\/wp-json\/wp\/v2\/media\/1687"}],"wp:attachment":[{"href":"https:\/\/practicalhealthpsychology.com\/lv\/wp-json\/wp\/v2\/media?parent=1683"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/practicalhealthpsychology.com\/lv\/wp-json\/wp\/v2\/categories?post=1683"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/practicalhealthpsychology.com\/lv\/wp-json\/wp\/v2\/tags?post=1683"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}