{"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\/lv\/2017\/04\/the-power-of-planning\/","title":{"rendered":"Pl\u0101no\u0161anas sp\u0113ks"},"content":{"rendered":"

P\u0113teris M. Golvitcers, \u0145ujorkas universit\u0101te (ASV)<\/strong><\/p>\n

Ikvienam cilv\u0113kam ir kait\u012bgie ieradumi. J\u016bs \u0113dat nevesel\u012bgas uzkodas, izj\u016btot distresu vai lietojat p\u0101r\u0101k daudz alkohola, atp\u016b\u0161oties kop\u0101 ar draugiem. J\u016bs rad\u0101t pats sev nevajadz\u012bgu stresu, \u013caujot sabiedriskajiem medijiem atraut j\u016bs no neatliekamu darbu pabeig\u0161anas vai iesaistoties nevajadz\u012bg\u0101s sarun\u0101s ar kol\u0113\u0123iem, draugiem un \u0123imenes locek\u013ciem. K\u0101 j\u016bs varat main\u012bt \u0161os kait\u012bgos ieradumus?<\/p>\n

<\/p>\n

Daudzi cilv\u0113ki teiktu, ka jums vienk\u0101r\u0161i j\u0101koncentr\u0113jas uz m\u0113r\u0137i un j\u0101atmet \u0161ie kait\u012bgie, bet bie\u017ei sastopamos ieradumi, un tas ar\u012b viss \u2013 ja vien pieliksiet p\u016bles, tad atmet\u012bsiet tos. Tom\u0113r pla\u0161i p\u0113t\u012bjumi<\/a> par motiv\u0101ciju liecina, ka past\u0101v liela neatbilst\u012bba starp to, ka v\u0113lamies kontrol\u0113t savus kait\u012bgos ieradumus un to, ko re\u0101li dar\u0101m. Tas attiecas uz visu dz\u012bves jomu kait\u012bgajiem ieradumiem, ieskaitot vesel\u012bbu, darbu un soci\u0101lo dz\u012bvi. T\u0101tad, ko j\u016bs varat dar\u012bt, lai samazin\u0101tu \u0161o neatbilst\u012bbu?<\/p>\n

Man\u0101 p\u0113t\u012bjum\u0101<\/a> ASV un V\u0101cij\u0101 par m\u0113r\u0137a sasnieg\u0161anas pa\u0161regul\u0101ciju, es atkl\u0101ju, ka cilv\u0113kiem j\u0101veido pl\u0101ni, k\u0101<\/em> \u012bstenot savus m\u0113r\u0137us. Efekt\u012bv\u0101kais pl\u0101ns nosaka – kad, kur un k\u0101 jums j\u0101r\u012bkojas savu m\u0113r\u0137u sasnieg\u0161anai, izmantojot JA-TAD form\u0101tu. Izmanto\u0161u piem\u0113ru par p\u0101rm\u0113r\u012bgu alkohola lieto\u0161anu draugu komp\u0101nij\u0101. Pl\u0101na JA da\u013c\u0101 j\u016bs ietveriet kritisko situ\u0101ciju, kas darbojas k\u0101 j\u016bsu slikt\u0101 ieraduma palaid\u0113jmeh\u0101nisms (trigeris). Iesp\u0113jams, palaid\u0113jmeh\u0101nisms ir j\u016bsu draugu pied\u0101v\u0101ts alkoholiskais dz\u0113riens. TAD da\u013c\u0101 j\u016bs ietveriet aktivit\u0101ti, kas var aptur\u0113t pied\u0101v\u0101juma pie\u0146em\u0161anu, piem\u0113ram, atbildot uz pied\u0101v\u0101jumu kop\u0101 iedzert, j\u016bs atbildiet, ka \u0161odien v\u0113laties gl\u0101zi \u016bdens. P\u0113c tam savienojiet JA un TAD da\u013cas, veidojot JA-TAD pl\u0101nu: \u201cJA piektdien p\u0113c darba kol\u0113\u0123i iel\u016bgs mani kop\u0101 iedzert, TAD es atbild\u0113\u0161u: \u0160odien es v\u0113l\u0113tos doties m\u0101j\u0101s un pavad\u012bt laiku kop\u0101 ar \u0123imeni!\u201d<\/p>\n

\u0160\u0137iet p\u0101rlieku vienk\u0101r\u0161i? P\u0113d\u0113jo gadu p\u0113t\u012bjumi<\/a> ar b\u0113rniem, pieaugu\u0161ajiem, gados vec\u0101kiem cilv\u0113kiem un \u013coti veciem cilv\u0113kiem daudz\u0101s pasaules valst\u012bs, kas public\u0113ti recenz\u0113jamos \u017eurn\u0101los, liecina, ka JA-TAD pl\u0101ni b\u016btiski palielina m\u0113r\u0137a sasnieg\u0161anas r\u0101d\u012bt\u0101jus. Tas attiecas gan uz vesel\u012bbas m\u0113r\u0137iem, gan uz sasniegumu g\u016b\u0161anu, gan uz starppersonu attiec\u012bbu jomu cilv\u0113kiem no da\u017e\u0101d\u0101m kult\u016bras un soci\u0101laj\u0101m vid\u0113m, un pat cilv\u0113kiem ar pa\u0161regul\u0101cijas probl\u0113m\u0101m (piem\u0113ram, b\u0113rniem ar uzman\u012bbas defic\u012bta sidromu<\/a>, cilv\u0113kiem ar atkar\u012bb\u0101m<\/a>, smadze\u0146u front\u0101l\u0101s da\u013cas boj\u0101jumu<\/a>).<\/p>\n

K\u0101 gan vienk\u0101r\u0161i JA-TAD pl\u0101ni var b\u016bt tik efekt\u012bvi uzved\u012bbas izmai\u0146u veik\u0161an\u0101? Laboratorijas eksperimentos<\/a> konstat\u0113ts, ka \u0161ie pl\u0101ni sniedz iesp\u0113ju daudz vienk\u0101r\u0161\u0101k \u012bstenot specifisko uzved\u012bbu, kas ir noteikta TAD da\u013c\u0101, kad j\u016bs saskaraties ar specifisko situ\u0101ciju. Jums vairs nav s\u0101kum\u0101 j\u0101iest\u0101sta sev, ka ir j\u0101nov\u0113r\u0161 kait\u012bgs ieradums un tikai tad j\u0101m\u0113\u0123ina to dar\u012bt. Kritisk\u0101 situ\u0101cija, kas ir nor\u0101d\u012bta JA da\u013c\u0101, kalpo k\u0101 \u0101trs, negaid\u012bts palaid\u0113jmeh\u0101nisms, un darb\u012bba neprasa p\u016bles. Sakar\u0101 ar to, ka JA-TAD pl\u0101ns specifiskai kritiskai situ\u0101cijai paredz veikt konkr\u0113tu atbildes reakciju (darb\u012bbu), \u0161\u012bs darb\u012bbas izdar\u012b\u0161ana jums vairs neprasa gribas piep\u016bli. T\u0101 viet\u0101 j\u016bs veicat iepriek\u0161 ieprogramm\u0113tu autom\u0101tisku darb\u012bbu.<\/p>\n

Rekomend\u0101cijas praksei<\/strong><\/p>\n

Iem\u0101c\u012bties veidot labus JA-TAD planus, nav sare\u017e\u0123\u012bti. Jums tikai j\u0101atrod kritiskas situ\u0101cijas, kas kalpo k\u0101 palaid\u0113jmeh\u0101nismi j\u016bsu kait\u012bgajiem ieradumiem, un ir j\u0101formul\u0113 t\u0101 uzved\u012bba, ko j\u016bs varat un v\u0113laties \u012bstenot ierast\u0101s uzved\u012bbas viet\u0101. Kol\u0113\u0123e no \u0145ujorkas universit\u0101tes Gabriele Etingena (Gabriele Oettingen), ir izstr\u0101d\u0101jusi pa\u0161regul\u0101cijas \u010detru so\u013cu strat\u0113\u0123iju WOOP<\/a> (no ang\u013cu v\u0101rdu Wish-Outcome-Obstacle-Plan<\/em> pirmajiem burtiem), kas pal\u012bdz formul\u0113t JA da\u013cu un TAD da\u013cu JA-TAD pl\u0101n\u0101. Pirmaj\u0101 sol\u012b j\u016bs nosakiet, no kura kait\u012bg\u0101 ieraduma v\u0113laties atbr\u012bvoties, otraj\u0101 sol\u012b \u2013 dz\u012bvi izt\u0113lojieties, k\u0101 j\u016bs jut\u012bsities, ja \u012bstenosiet savu v\u0113l\u0113\u0161anos. Tad, tre\u0161aj\u0101 sol\u012b j\u016bs jaut\u0101jiet pats sev, kas j\u016bs \u00a0kav\u0113\u00a0 realiz\u0113t savu v\u0113l\u0113\u0161anos: k\u0101da barjera trauc\u0113 personiski jums? Kad esat noteicis \u0161o iek\u0161\u0113jo \u0161\u0137\u0113rsli un izp\u0113t\u012bjis to, varat spert ceturto soli. J\u016bs \u012bstenojiet JA-TAD pl\u0101nu un lieciet \u0161\u0137\u0113rsli JA viet\u0101 un instrument\u0101lo uzved\u012bbu TAD viet\u0101; j\u016bs pabeidziet ceturto WOOP<\/em> soli, \u012bstenojot savu JA-TAD pl\u0101nu. Dar\u012bts!<\/p>\n

T\u0101tad, ja negribat b\u016bt savu kait\u012bgo ieradumu upuris vai v\u0113laties iem\u0101c\u012bt citiem, k\u0101 vislab\u0101k aizsarg\u0101t sevi no kait\u012bgajiem ieradumiem, izstr\u0101d\u0101jiet un \u012bstenojiet JA-TAD pl\u0101nu: \u201cJA es \u0161odien atrad\u012b\u0161u k\u0101du mier\u012bgu br\u012bdi, TAD apmekl\u0113\u0161u www.woopmylife.org<\/em><\/a> un m\u0101c\u012b\u0161os, k\u0101 lejupl\u0101d\u0113t WOOP aplik\u0101ciju.\u201d \u0160\u012b aplik\u0101cija ir bez maksas un k\u013c\u016bs par lab\u0101ko draugu j\u016bsu centienos sasniegt savu m\u0113r\u0137i kait\u012bgo ieradumu atme\u0161an\u0101 vai pal\u012bdz\u012bb\u0101 citiem sasniegt \u0161o m\u0113r\u0137i.<\/p>\n

Tulkoja: Gunta Freimane, Krist\u012bne M\u0101rtinsone<\/p>\n","protected":false},"excerpt":{"rendered":"

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, […]<\/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":"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":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\/lv\/wp-json\/wp\/v2\/posts\/635","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=635"}],"version-history":[{"count":15,"href":"https:\/\/practicalhealthpsychology.com\/lv\/wp-json\/wp\/v2\/posts\/635\/revisions"}],"predecessor-version":[{"id":4646,"href":"https:\/\/practicalhealthpsychology.com\/lv\/wp-json\/wp\/v2\/posts\/635\/revisions\/4646"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/practicalhealthpsychology.com\/lv\/wp-json\/wp\/v2\/media\/663"}],"wp:attachment":[{"href":"https:\/\/practicalhealthpsychology.com\/lv\/wp-json\/wp\/v2\/media?parent=635"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/practicalhealthpsychology.com\/lv\/wp-json\/wp\/v2\/categories?post=635"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/practicalhealthpsychology.com\/lv\/wp-json\/wp\/v2\/tags?post=635"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}