{"id":971,"date":"2018-08-30T09:03:38","date_gmt":"2018-08-30T09:03:38","guid":{"rendered":"http:\/\/practicalhealthpsychology.com\/?p=971"},"modified":"2025-11-04T14:36:18","modified_gmt":"2025-11-04T14:36:18","slug":"how-to-set-goals-that-work","status":"publish","type":"post","link":"https:\/\/practicalhealthpsychology.com\/nl\/2018\/08\/how-to-set-goals-that-work\/","title":{"rendered":"Hoe stel je doelen die gehaald worden?"},"content":{"rendered":"<p>Door Tracy Epton, University of Manchester, United Kingdom<\/p>\n<p><em>Doelstelling is een veel gebruikte techniek voor gedragsverandering<\/em><\/p>\n<p>&nbsp;<\/p>\n<p>Er zijn veel verschillende technieken die gebruikt kunnen worden bij gedragsverandering (93 volgens een recente lijst!). Doelstelling is een bekende techniek die bijna iedereen wel eens gebruikt heeft in het dagelijks leven. Het wordt gebruikt door gezondheidsorganisaties (bijvoorbeeld door Alcohol Concern, een organisatie in Engeland, die mensen vroeg het doel te stellen om de hele maand januari niet te drinken), als onderdeel van commerciele dieetprogrammas, en zelfs in fitness apps. Een recent literatuuroverzicht bekeek 384 onderzoeken naar de effectiviteit van doelstelling in verschillende contexten om te toetsen of doelstelling echt werkt, welke soorten doelen het beste werken, en of het voor iedereen werkt.<\/p>\n<p><!--more--><\/p>\n<p><em>Werkt doelstelling om gedrag te veranderen?<\/em><\/p>\n<p>&nbsp;<\/p>\n<p>Doelstelling werkt bij het veranderen van veel soorten gedrag (recycelen, sporten, leerdoelen, en gezondheid), zelfs als het als enige techniek gebruikt wordt (dwz niet in combinatie met andere gedragsveranderingstechnieken). Verrassend is dat doelstelling niet noodzakelijk beter werkt in combinatie met andere gedragsveranderingstechnieken. Het toevoegen van bijvoorbeeld feedback (mensen laten weten waar ze momenteel staan en\/of hoe het staat met hun vooruitgang) aan een doelstellingsinterventie verhoogt de effectiviteit van die interventie niet. Belangrijker nog, mensen expliciet laten beloven zich aan een doel te houden, of zelfs slechts vragen hoe betrokken ze zijn bij het doel, <em>vermindert<\/em> het effect van doelstelling.<\/p>\n<p>&nbsp;<\/p>\n<p>Het toevoegen van doelstelling verhoogde de effectiviteit van gedragsveranderings-technieken. Interventies die zich richten op het bijhouden van iemands vooruitgang zonder feedback te geven (bijvoorbeeld bijhouden hoeveel porties fruit en groente je eet) zijn effectiever als ook expliciete doelen worden gesteld.<\/p>\n<p>&nbsp;<\/p>\n<p>Er moet rekening gehouden worden met een flink aantal factoren bij het stellen van doelen. Sommige factoren zijn bekend (bijvoorbeeld doelen SMART maken), maar andere factoren worden nog wel eens vergeten.<\/p>\n<p>&nbsp;<\/p>\n<p><em>Hoe kan de effectiviteit van doelstelling op gedragsverandering verbeteren?<\/em><\/p>\n<p>&nbsp;<\/p>\n<p>Er wordt wel eens beweerd dat het effectiever is om een makkelijk bereikbaar doel te stellen als je bijvoorbeeld gewicht wil verliezen. Echter, gedragsverandering verbetert juist als moeilijkere doelen worden gesteld. \u2018Moeilijke\u2019 doelen zijn doelen waarvan verwacht wordt dat ze alleen gehaald worden door een klein aantal mensen. Moeilijke doelen zijn effectiever dan gemiddelde doelen (waarvan men verwacht dat 15-50% van de mensen ze halen) of makkelijke doelen (waarvan verwacht wordt dat meer dan de helft van de mensen ze kan halen).<\/p>\n<p>Je doelen delen met mensen is een goede manier om succes te verhogen. Doelen worden vaker gehaald als het doel openbaar gemaakt wordt (bijvoorbeeld door vrienden of collega\u2019s te vertellen dat je wil stoppen met roken). Doelen opschrijven en ze delen met anderen wordt ook aangeraden in de sport psychologie.<\/p>\n<p>&nbsp;<\/p>\n<p>Samenwerken met anderen helpt ook om doelen te bereiken. Een groepsdoel stellen met de hele familie, met collega\u2019s, met een sportteam, of met een groep vrienden, is effectiever dan dat iedereen in de groep een individueel doel stelt.<\/p>\n<p>&nbsp;<\/p>\n<p><em>Sommige factoren hebben geen effect bij doelstelling<\/em><\/p>\n<p>&nbsp;<\/p>\n<p>Doelen die zich op gedrag richten (dieetprogramma\u2019s bijvoorbeeld laten mensen vaak een gedragsdoel stellen, zoals 1200 calorieen per dag eten) zijn net zo effectief als doelen die zich richten op uitkomsten (bijvoorbeeld een bepaalde hoeveelheid gewicht verliezen per week). Doelen die focussen op een verbetering (bijvoorbeeld 5000 meer stappen per dag zetten) zijn even effectief als doelen gericht op een absolute standaard (bijvoorbeeld 10.000 stappen per dag zetten).<\/p>\n<p>&nbsp;<\/p>\n<p>Doelen die je zelf stelt, door iemand anders gestelt worden, of in samen met iemand anders gesteld worden zijn allemaal even effectief. Het is ook prima om meerdere doelen tegelijk te stellen of hetzelfde doel vaker te gebruiken.<\/p>\n<p>&nbsp;<\/p>\n<p><em>Praktische tips<\/em><\/p>\n<p><em>\u00a0<\/em><\/p>\n<p>Als gezondheidszorg medewerkers patienten willen helpen om zelf doelen te stellen, of als ze doelen stellen voor hun patienten, zouden de volgende punten in gedachten moeten houden.<\/p>\n<p>&nbsp;<\/p>\n<ol>\n<li>Stel een redelijk moeilijk doel \u2013 Dit helpt om vooruitgang te boeken<\/li>\n<li>Vertel anderen over het doel \u2013 Doelen die gedeeld worden zijn succesvoller dan doelen die voor jezelf gehouden worden.<\/li>\n<li>Zet collectieve doelen \u2013 Een groepsdoel is effectiever dan een aantal individuele doelen.<\/li>\n<\/ol>\n<p>&nbsp;<\/p>\n<p>Dingen die je beter niet kunt doen:<\/p>\n<ol>\n<li>Vraag de patient niet expliciet om gemotiveerd ze zijn \u2013 Als ze niet erg toegewijd zijn aan het behalen van het doel kan dit averechts werken.<\/li>\n<\/ol>\n<p>&nbsp;<\/p>\n<p><em>Translated by: Anne van Dongen<\/em><\/p>\n","protected":false},"excerpt":{"rendered":"<p>By Tracy Epton, University of Manchester, United Kingdom Goal setting is a popular technique There are many different techniques that can be used to change behaviour (93 according to a recent list!). Goal setting is a well-known technique that most [&hellip;]<\/p>\n","protected":false},"author":1,"featured_media":1050,"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,"_uf_show_specific_survey":0,"_uf_disable_surveys":false,"footnotes":""},"categories":[25,16],"tags":[],"class_list":["post-971","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-goal-setting","category-planning"],"translation":{"provider":"WPGlobus","version":"3.0.2","language":"nl","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","sr","fi","et","sv","tr","uk","hi","sw","ta"],"languages":{"en":{"title":true,"content":true,"excerpt":false},"id":{"title":true,"content":true,"excerpt":false},"my":{"title":false,"content":false,"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":true,"content":true,"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},"sr":{"title":false,"content":false,"excerpt":false},"fi":{"title":true,"content":true,"excerpt":false},"et":{"title":false,"content":false,"excerpt":false},"sv":{"title":false,"content":false,"excerpt":false},"tr":{"title":false,"content":false,"excerpt":false},"uk":{"title":true,"content":true,"excerpt":false},"hi":{"title":false,"content":false,"excerpt":false},"sw":{"title":false,"content":false,"excerpt":false},"ta":{"title":false,"content":false,"excerpt":false}}},"aioseo_notices":[],"aioseo_head":"\n\t\t<!-- All in One SEO 4.9.10 - aioseo.com -->\n\t<meta name=\"description\" content=\"{:en}By Tracy Epton, University of Manchester, United Kingdom Goal setting is a popular technique There are many different techniques that can be used to change behaviour (93 according to a recent list!). 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