{"id":3480,"date":"2025-04-15T06:57:32","date_gmt":"2025-04-15T06:57:32","guid":{"rendered":"https:\/\/practicalhealthpsychology.com\/?p=3480"},"modified":"2026-03-23T10:15:41","modified_gmt":"2026-03-23T10:15:41","slug":"old-habits-die-hard-disrupting-unwanted-habitual-behaviour","status":"publish","type":"post","link":"https:\/\/practicalhealthpsychology.com\/lv\/2025\/04\/old-habits-die-hard-disrupting-unwanted-habitual-behaviour\/","title":{"rendered":"Vecos ieradumus atmest ir gr\u016bti \u2013 k\u0101 izmain\u012bt nev\u0113lamu ierasto uzved\u012bbu"},"content":{"rendered":"\n

Annabela Stouna (Annabel Stone<\/em>) un Filipa Lilija (Phillippa Lally<\/em>), Surejas Universit\u0101te, Apvienot\u0101 Karaliste<\/p>\n\n\n\n

Jaunais gads bie\u017ei vien ir laiks, kad m\u0113s ap\u0146emamies uzs\u0101kt p\u0101rmai\u0146as \u2013 ieviest jaunus<\/a> un, kad pulkstenis sit pusnakts stundu, atmest savus sliktos ieradumus. Not\u012br\u012bt putek\u013cus no sav\u0101m krosa kurp\u0113m, piepild\u012bt iepirk\u0161an\u0101s rati\u0146us ar svaigiem aug\u013ciem un d\u0101rze\u0146iem\u2026 kur\u0161 gan nav dom\u0101jis \u2013  \u201cJauns gads, jauns es\u201d? Bet k\u0101p\u0113c p\u0113c m\u0113ne\u0161a m\u016bsu krosa kurpes redz\u0113ju\u0161as dienasgaismu tikai divas reizes un svaigie aug\u013ci s\u0101k v\u012bst? \u0160\u0137iet, ka m\u016bsu sliktie ieradumi ir sekoju\u0161i mums l\u012bdzi Jaunaj\u0101 gad\u0101<\/a>.<\/p>\n\n\n\n

Psihologi ieradumu defin\u0113<\/a> k\u0101 procesu, kur\u0101 m\u0113s autom\u0101tiski \u012bstenojam uzved\u012bbu, kad saskaramies ar situ\u0101ciju (ierosu), kuras laik\u0101 pag\u0101tn\u0113 m\u0113s bie\u017ei esam veiku\u0161i noteiktu darb\u012bbu. \u0160\u012b ierosa var b\u016bt emocion\u0101la, piem\u0113ram, stress, kas izraisa v\u0113lmi ap\u0113st \u0161okol\u0101di, vai soci\u0101la, piem\u0113ram, alus vai v\u012bns ikreiz, kad restor\u0101n\u0101 satiekaties ar draugiem, vai ar\u012b fiziska, piem\u0113ram, kad ieeju k\u0101d\u0101 kafejn\u012bc\u0101, tad  vienm\u0113r pas\u016btu latte<\/em>. Lieki piebilst, ka motiv\u0101cija atmest sliktos ieradumus pag\u0101tn\u0113 ne vienm\u0113r pasarg\u0101 no autom\u0101tisk\u0101s uzved\u012bbas<\/a>, kad n\u0101kamreiz saskaramies ar sava ieraduma ierosu.<\/p>\n\n\n\n

Ieraduma pamat\u0101 eso\u0161ais meh\u0101nisms ir ment\u0101la saikne starp ierosu un darb\u012bbu (stimuls \u2013 reakcija). V\u0113l nav izstr\u0101d\u0101ts veids, k\u0101 dz\u0113st \u0161o saikni. Tom\u0113r ieradumu p\u0113tnieki uzskaita \u010detrus veidus<\/a>, k\u0101 j\u016bs varat izjaukt automatiz\u0113to ieraduma \u012bsteno\u0161anas procesu, lai neveiktu ierasto uzved\u012bbu:<\/p>\n\n\n\n

    \n
  1. Izvairieties no ierosas situ\u0101cijas<\/strong>: ja j\u016bs nesaskarsieties ar ieros\u0101m, j\u016bs neveiksiet ierasto uzved\u012bbu. Tom\u0113r, lai tas izdotos, ir j\u0101apzin\u0101s ierosas, kas izraisa nev\u0113lamu uzved\u012bbu. Piem\u0113ram, ja tik\u0161an\u0101s restor\u0101n\u0101 ir ierosa, kas izraisa p\u0101rm\u0113r\u012bgu alkohola lieto\u0161anu, noder\u012bga strat\u0113\u0123ija var b\u016bt citas satik\u0161an\u0101s vietas izv\u0113le. Viens no veidiem, k\u0101 identific\u0113t ierosas, ir veidot dienasgr\u0101matu par to, kad notiek nev\u0113lam\u0101 ierast\u0101 uzved\u012bba un kas notiek tie\u0161i pirms t\u0101s.<\/li>\n\n\n\n
  2. Apgr\u016btiniet uzved\u012bbas veik\u0161anu<\/strong>: pretest\u012bbas palielin\u0101\u0161ana, lai darb\u012bba k\u013c\u016btu piln\u012bgi neiesp\u0113jama vai ar\u012b pras\u012btu p\u0101r\u0101k lielu piep\u016bli, var pal\u012bdz\u0113t nov\u0113rst nev\u0113lamu ierasto uzved\u012bbu. Tas noz\u012bm\u0113 \u2013 ja par\u0101d\u0101s ierosa, bet ierast\u0101 uzved\u012bba prasa piep\u016bli, tiek iedarbin\u0101ts apzin\u0101ta l\u0113muma pie\u0146em\u0161anas process, nevis ierast\u0101 reakcija. Tom\u0113r tas prasa, lai jums b\u016btu izv\u0113les iesp\u0113ja padar\u012bt uzved\u012bbu neiesp\u0113jamu. Piem\u0113ram, ja j\u016bs dz\u012bvojat kop\u0101 ar citiem cilv\u0113kiem, kuri pieprasa, lai m\u0101j\u0101s b\u016btu \u0161okol\u0101de, j\u016bs nevar\u0113siet piln\u012bb\u0101 izsl\u0113gt \u0161okol\u0101des pieejam\u012bbu.<\/li>\n\n\n\n
  3. Vienk\u0101r\u0161i sakiet n\u0113<\/strong>: m\u0113s, protams, varam palielin\u0101t pa\u0161kontroli un atteikties no saviem ieradumiem. Tas prasa, lai, saskaroties ar nev\u0113lama ieraduma ierosu, ar gribassp\u0113ka<\/a> un motiv\u0101cijas pal\u012bdz\u012bbu attur\u0113tos to veikt. Tom\u0113r tas darbojas tikai tad, ja ir identific\u0113tas ieraduma ierosas un cilv\u0113ki modri uzrauga<\/a> savu vidi, lai iz\u0161\u0137iro\u0161aj\u0101 br\u012bd\u012b pietiekami koncentr\u0113tos un aptur\u0113tu sevi. Pret\u0113j\u0101 gad\u012bjum\u0101 apjausma par veikto nev\u0113lamo darb\u012bbu n\u0101k tikai p\u0113c k\u0101da br\u012b\u017ea. Motiv\u0101cija nepiecie\u0161ama ar\u012b, lai turpin\u0101tu veikt jaun\u0101s lab\u0101k\u0101s izv\u0113les, kas konkr\u0113tos br\u012b\u017eos<\/a> var \u0161\u0137ist izaicino\u0161i.<\/li>\n\n\n\n
  4. Atrodiet aizst\u0101j\u0113ju.<\/strong> P\u0113d\u0113j\u0101 iesp\u0113ja ir s\u0101kt \u012bstenot jaunu uzved\u012bbu, kas k\u013c\u016bst par ieradumu un aizst\u0101j iepriek\u0161\u0113jo uzved\u012bbu. Ar\u012b \u0161eit, pirmais solis ir noteikt ieraduma ierosu. P\u0113c tam, saskaroties ar \u0161o ierosu, ir konsekventi j\u0101veic jaun\u0101 darb\u012bba. Laika gait\u0101 saist\u012bbai starp ierosu un jauno uzved\u012bbu vajadz\u0113tu k\u013c\u016bt stipr\u0101kai nek\u0101 vec\u0101 ieraduma saiknei. Lai to paveiktu, ir j\u0101p\u0101rtrauc r\u012bkoties k\u0101 iepriek\u0161. Ta\u010du kaut ko dar\u012bt ir viegl\u0101k nek\u0101 nedar\u012bt neko, t\u0101p\u0113c tas, visticam\u0101k, b\u016bs viegl\u0101k nek\u0101 3. variants. Lai nodro\u0161in\u0101tu izdo\u0161anos, jaunajai uzved\u012bbai ir j\u0101b\u016bt tikpat pievilc\u012bgai k\u0101 nev\u0113lamajai ierastajai uzved\u012bbai. Piem\u0113ram, \u0161okol\u0101des \u0113\u0161anas paraduma aizst\u0101\u0161ana ar aug\u013ciem var neb\u016bt veiksm\u012bga<\/a>, ja indiv\u012bds nej\u016bt t\u0101du pa\u0161u vai liel\u0101ku baudu, \u0113dot aug\u013cus.<\/li>\n<\/ol>\n\n\n\n

    Praktiski ieteikumi:<\/strong><\/p>\n\n\n\n

    1. Apziniet savas ierosas!<\/strong> Pirmais solis ce\u013c\u0101 uz atteik\u0161anos no sliktajiem ieradumiem, ir zin\u0101t un saprast, kas tos izraisa. Vai t\u0101 ir noteikta vide? Konkr\u0113ts diennakts laiks? Emocion\u0101lais st\u0101voklis? \u0160\u012bs zin\u0101\u0161anas ir atsl\u0113ga to uzveik\u0161anai.<\/p>\n\n\n\n

    2. Izveidojiet buferi<\/strong>. Profilaktisku pas\u0101kumu veik\u0161ana var b\u016bt lielisks veids, k\u0101 kav\u0113t j\u016bsu nev\u0113lamo uzved\u012bbu. Ja zin\u0101t, ka nav iesp\u0113jams izvair\u012bties no ierosas, piem\u0113ram, stress var izrais\u012bt \u0161okol\u0101des \u0113\u0161anu, tad, apzin\u0101ti cen\u0161oties izvair\u012bties no \u0161okol\u0101des ieg\u0101des, j\u016bs varat mazin\u0101t \u0161okol\u0101des \u0113\u0161anas iesp\u0113jas stresa apst\u0101k\u013cos.<\/p>\n\n\n\n

    3. Dom\u0101jiet<\/strong>: \u201ces vienk\u0101r\u0161i saku n\u0113!\u201d.<\/strong> Kad esat apzin\u0101jies savas ierosas, esiet modrs! Ja zin\u0101t, ka nenov\u0113r\u0161ami saskarsieties ar ierosu, apzin\u0101ti m\u0113\u0123iniet to uzraudz\u012bt un kav\u0113t nev\u0113lamo reakciju, apzinoties savas darb\u012bbas un dom\u0101jot “es vienk\u0101r\u0161i saku n\u0113!”.<\/p>\n\n\n\n

    4. Aizst\u0101jiet slikto ar labu<\/strong>. Ja j\u016bs varat aizst\u0101t savu ierosu un nev\u0113lam\u0101s uzved\u012bbas saikni ar citu, j\u016bs varat ar\u012b p\u0101rveidot savu nev\u0113lamo ieradumu pozit\u012bv\u0101. Lai tas sekm\u0113tos, jums, iesp\u0113jams, b\u016bs j\u0101izm\u0113\u0123ina da\u017eas lietas. Piem\u0113ram, ja zin\u0101t, ka p\u0101r\u0101k daudzus vakarus pavad\u0101t, malkojot alu, aizst\u0101\u0161anas piem\u0113rs var\u0113tu b\u016bt:<\/p>\n\n\n\n

    a) Noteikt ierosu (piem\u0113ram, atgrie\u0161an\u0101s m\u0101j\u0101s no darba).<\/p>\n\n\n\n

    b) Atg\u0101din\u0101t sev, ka, atgrie\u017eoties m\u0101j\u0101s, j\u016bs varat izjust v\u0113lmi iedzert.<\/p>\n\n\n\n

    c) Ja varat, izveidojiet buferi. Piem\u0113ram, jums m\u0101j\u0101s var\u0113tu neb\u016bt alus vai ar\u012b j\u016bs var\u0113tu to uzglab\u0101t \u0101rpus ledusskapja, lai tas neb\u016btu auksts.<\/p>\n\n\n\n

    d) Izveidojiet aizst\u0101j\u0113jdarb\u012bbu. Kad atgrie\u017eaties m\u0101j\u0101s, izbaud\u0101t bezalkoholisko dz\u0113rienu, vai iesaist\u0101ties k\u0101d\u0101 darb\u012bb\u0101, kas pal\u012bdz mazin\u0101t spriedzi (piem\u0113ram, lasiet gr\u0101matu, sp\u0113l\u0113jiet datorsp\u0113li, piezvaniet draugam vai veiciet k\u0101du vingrin\u0101jumu).<\/p>\n\n\n\n

    Atbr\u012bvoties no sliktiem ieradumiem nav viegli. Bet, ja piev\u0113r\u0161at tiem uzman\u012bbu un izmantojat iepriek\u0161 min\u0113t\u0101s strat\u0113\u0123ijas, tas var izdoties.<\/p>\n","protected":false},"excerpt":{"rendered":"

    By Annabel Stone and Phillippa Lally, University of Surrey, UK The New Year is often a time where we aim for change, determined to form new habits and to leave our bad habits behind as the clock strikes midnight. Dusting […]<\/p>\n","protected":false},"author":9,"featured_media":3481,"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":[9],"tags":[],"class_list":["post-3480","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-habit"],"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":false,"content":false,"excerpt":false},"hr":{"title":false,"content":false,"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":false,"content":false,"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":false,"content":false,"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":false,"content":false,"excerpt":false},"ro":{"title":false,"content":false,"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":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\/3480","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\/9"}],"replies":[{"embeddable":true,"href":"https:\/\/practicalhealthpsychology.com\/lv\/wp-json\/wp\/v2\/comments?post=3480"}],"version-history":[{"count":25,"href":"https:\/\/practicalhealthpsychology.com\/lv\/wp-json\/wp\/v2\/posts\/3480\/revisions"}],"predecessor-version":[{"id":4785,"href":"https:\/\/practicalhealthpsychology.com\/lv\/wp-json\/wp\/v2\/posts\/3480\/revisions\/4785"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/practicalhealthpsychology.com\/lv\/wp-json\/wp\/v2\/media\/3481"}],"wp:attachment":[{"href":"https:\/\/practicalhealthpsychology.com\/lv\/wp-json\/wp\/v2\/media?parent=3480"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/practicalhealthpsychology.com\/lv\/wp-json\/wp\/v2\/categories?post=3480"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/practicalhealthpsychology.com\/lv\/wp-json\/wp\/v2\/tags?post=3480"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}