{"id":218,"date":"2016-01-10T09:00:37","date_gmt":"2016-01-10T09:00:37","guid":{"rendered":"http:\/\/practicalhealthpsychology.com\/?p=218"},"modified":"2025-11-04T14:51:15","modified_gmt":"2025-11-04T14:51:15","slug":"getting-into-the-habit-applying-the-science-of-habit-formation-to-the-real-world","status":"publish","type":"post","link":"https:\/\/practicalhealthpsychology.com\/lv\/2016\/01\/getting-into-the-habit-applying-the-science-of-habit-formation-to-the-real-world\/","title":{"rendered":"Paradumu veido\u0161an\u0101s: zin\u0101tnes lietojums paradumu veido\u0161anai re\u0101laj\u0101 dz\u012bv\u0113"},"content":{"rendered":"

By Benjamin Gardner, King’s College London<\/strong><\/p>\n

Kas ir paradums?<\/em><\/p>\n

K\u0101p\u0113c m\u0113s \u0113dam popkornu, skatoties kino? Daudziem popkorna \u0113\u0161ana ir uz paradumu<\/em> balst\u012bta \u00a0atbildes reakcija filmas skat\u012b\u0161an\u0101s laik\u0101. Psihologi defin\u0113 paraduma uzved\u012bbu<\/a> k\u0101 darb\u012bbu, kas notiek autom\u0101tiski<\/em>, balstoties uz iem\u0101c\u012btu saikni starp situ\u0101ciju (kinote\u0101tris) un m\u016bsu atbildes reakciju \u00a0(popkorna \u0113\u0161ana).<\/p>\n

<\/p>\n

Uz paradumu balst\u012bta saikne izveidojas tad, kad, rea\u0123\u0113jot \u00a0uz specifisku situ\u0101ciju (ien\u0101k\u0161ana kinote\u0101tr\u012b), m\u0113s konsekventi kaut ko dar\u0101m (\u0113dam popkornu) un pan\u0101kam v\u0113lamo rezult\u0101tu (pat\u012bkama gar\u0161a). Ar laiku saikne nostiprin\u0101s un situ\u0101cija autom\u0101tiski darbojas k\u0101 palaid\u0113jfaktors (trigger<\/em>), kas nosaka uzved\u012bbu, pa\u0161iem nemaz neapzinoties, ko dar\u0101m. Blo\u0137\u0113jot l\u0113muma pie\u0146em\u0161anu, r\u012bkojoties uz ieraduma pamata, ment\u0101lie resursi tiek atbr\u012bvoti v\u0113rt\u012bg\u0101kam uzdevumam \u2013 apzin\u0101tu l\u0113mumu pie\u0146em\u0161anai.<\/p>\n

K\u0101 veidojas paradumi?<\/em><\/p>\n

Zin\u0101tnieki<\/a> jau vair\u0101k nek\u0101 150 gadu ir p\u0113t\u012bju\u0161i paradumu veido\u0161anos, tom\u0113r \u0161ie p\u0113t\u012bjumi visbie\u017e\u0101k veikti ar dz\u012bvniekiem. P\u0113d\u0113j\u0101 laik\u0101 vesel\u012bbas psihologi s\u0101ku\u0161i p\u0113t\u012bt paradumu veido\u0161anos cilv\u0113kiem un paradumu ietekmi uz vesel\u012bbas uzved\u012bbu. Viens no p\u0113t\u012bjumiem<\/a> par\u0101d\u012bja, ka s\u0101kum\u0101 \u00a0jaunas darb\u012bbas atk\u0101rto\u0161ana liecin\u0101ja par \u0101tru autom\u0101tisma izstr\u0101di (tas ir \u2013 paraduma veido\u0161anos), bet v\u0113l\u0101k temps pal\u0113nin\u0101j\u0101s. P\u0113t\u012bjumu ietvaros veiktie nov\u0113rojumi<\/a> \u00a0liecin\u0101ja, ka vesel\u012bbas uzved\u012bba, piem\u0113ram, \u0113diena izv\u0113le, fizisk\u0101s aktivit\u0101tes un p\u0101rm\u0113r\u012bga alkohola lieto\u0161ana, p\u0101rsvar\u0101 tiek \u012bstenota k\u0101 paradums nevis izdarot apzin\u0101tu izv\u0113li.<\/p>\n

Cik ilg\u0101 laik\u0101 var izveidot paradumu?<\/em><\/p>\n

Par \u0161o jaut\u0101jumu ieg\u016bti da\u017e\u0101di pier\u0101d\u012bjumi. Vien\u0101 no p\u0113t\u012bjumiem<\/a> secin\u0101ts, ka paradumi vid\u0113ji izveidojas 66 dien\u0101s, savuk\u0101rt cita p\u0113t\u012bjuma<\/a> rezult\u0101ti liecina, piem\u0113ram, ka uz sporta z\u0101li j\u0101iet vismaz 4 reizes ned\u0113\u013c\u0101 6 ned\u0113\u013cas, lai izveidotos paradums sportot. Lai nu k\u0101, tas visticam\u0101k nenotiek 21 dien\u0101, k\u0101 tas citur teikts<\/a>, atsaucoties uz \u00a0\u0161\u012b m\u012bta autoru, plastikas \u0137irurgu Dr.Maksvelu Maltzu.<\/p>\n

T\u0101tad paradumu veido\u0161an\u0101s nav tik skaidra k\u0101 s\u0101kum\u0101 \u0161\u0137iet. Nav objekt\u012bvu krit\u0113riju paraduma no\u0161\u0137ir\u0161anai no uzved\u012bbas<\/a>, t\u0101p\u0113c nav iesp\u0113jams p\u0101rliecin\u0101ties, ka vienam indiv\u012bdam piem\u012bt noteikts paradums, bet citam ne. Re\u0101l\u0101k ir konstat\u0113t, ka viena vai otra uzved\u012bba ir vair\u0101k vai maz\u0101k<\/em> k\u013cuvusi par paradumu. Tas sare\u017e\u0123\u012b iesp\u0113ju ticami nov\u0113rt\u0113t paraduma veido\u0161an\u0101s ilgumu. Lab\u0101 zi\u0146a ir t\u0101, ka interven\u010du p\u0113t\u012bjuma<\/a> dal\u012bbnieki, kas ikdien\u0101 veica jaunas aktivit\u0101tes, p\u0113c div\u0101m ned\u0113\u013c\u0101m atzina, ka \u00a0t\u0101s k\u013cuvu\u0161as par vi\u0146u \u201cotro dabu\u201d vai \u201cikdienas sast\u0101vda\u013cu\u201d.<\/p>\n

K\u0101 izmantot paradumu, lai main\u012btu uzved\u012bbu?<\/em><\/p>\n

Paradumu veido\u0161an\u0101s noz\u012bm\u012bgi ietekm\u0113 uzved\u012bbas mai\u0146u, jo paradumi saglab\u0101jas ilg\u0101ku laiku. P\u0101rsteidzo\u0161i, tom\u0113r tikai nedaudzos p\u0113t\u012bjumos, kur paradumu veido\u0161anu izmantoja k\u0101 strat\u0113\u0123iju vesel\u012bgu aktivit\u0101\u0161u sekm\u0113\u0161anai, g\u016bti cer\u012bgi rezult\u0101ti<\/a>.<\/u><\/p>\n

Piem\u0113ram, vec\u0101ki<\/a>, kas sa\u0146\u0113ma padomus par to, k\u0101 veidot vesel\u012bgus \u0113\u0161anas paradumus b\u0113rniem (aug\u013ci un d\u0101rze\u0146i, vesel\u012bgas uzkodas, \u016bdens), p\u0113c asto\u0146\u0101m ned\u0113\u013c\u0101m atzina, ka b\u0113rnu \u0113\u0161anas paradumi k\u013cuvu\u0161i vesel\u012bg\u0101ki un b\u0113rnu di\u0113tas kvalit\u0101te paaugstin\u0101jusies (Gardner et al, 2014).<\/p>\n

Intervence<\/a> vieglas fizisk\u0101s aktivit\u0101tes integr\u0113\u0161anai ikdienas dz\u012bvesveid\u0101 gados vec\u0101kiem noteikt\u0101 kopien\u0101 dz\u012bvojo\u0161iem pieaugu\u0161ajiem ar mazkust\u012bgu dz\u012bvesveidu sekm\u0113ja s\u0113dus pavad\u012bt\u0101 laika sa\u012bsin\u0101\u0161anos un staig\u0101\u0161anas, k\u0101 ar\u012b vid\u0113jas intensit\u0101tes aktivit\u0101\u0161u pieaugumu.<\/p>\n

Ko tas paties\u012bb\u0101 noz\u012bm\u0113, ja sak\u0101m, ka darb\u012bba k\u013cuvusi par paradumu? Piem\u0113ram, ko tas noz\u012bm\u0113 ja k\u0101ds saka, ka vi\u0146am izveidojies paradums \u201c 30 min\u016btes dien\u0101 veikt fizisk\u0101s aktivit\u0101tes<\/a><\/u>\u201d? Nesen radies viedoklis<\/a>, ka ir divi veidi, k\u0101 aktivit\u0101te var k\u013c\u016bt par paradumu: m\u0113s varam paraduma p\u0113c izlemt<\/strong> kaut ko dar\u012bt (tas ir paraduma izrais\u012bts pamudin\u0101jums) vai ar\u012b paraduma p\u0113c kaut ko dar\u012bt<\/strong> (paraduma izrais\u012bta realiz\u0101cija). Paraduma izrais\u012bts pamudin\u0101jums<\/a> veikt fizisk\u0101s aktivit\u0101tes (kad situ\u0101cija autom\u0101tiski stimul\u0113 impulsu s\u0101kt fizisk\u0101s aktivit\u0101tes) nosaka, cik bie\u017ei cilv\u0113ki veic fizisk\u0101s aktivit\u0101t\u0113s. Tom\u0113r paraduma izrais\u012bta realiz\u0101cija, kas nosaka, ka viens ierast\u0101s fizisk\u0101s aktivit\u0101tes (piem\u0113ram, skrejceli\u0146a izmanto\u0161anas beigas) posms k\u013c\u016bst par palaid\u0113jfaktoru n\u0101kamajam (piem\u0113ram, svarcel\u0161anas s\u0101k\u0161anai), nedod iesp\u0113ju prognoz\u0113t, cik bie\u017ei cilv\u0113ks iesaist\u012bsies fizisk\u0101s aktivit\u0101t\u0113s.<\/p>\n

 <\/p>\n

Praktisk\u0101s rekomend\u0101cijas<\/em><\/p>\n

Prakti\u0137iem j\u0101apsver paraduma veido\u0161anas principu integr\u0113\u0161ana konsult\u0101cij\u0101s par uzved\u012bbas mai\u0146u. Ir vair\u0101ki veidi, k\u0101 to dar\u012bt.<\/p>\n