{"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\/ro\/2017\/04\/the-power-of-planning\/","title":{"rendered":"\u015fPuterea planurilor"},"content":{"rendered":"<p><strong>Peter M. Gollwitzer, New York University<\/strong><\/p>\n<p>Cu to\u0163ii avem obiceiurile noastre proaste.\u00a0 C\u00e2nd suntem stresa\u0163i m\u00e2nc\u0103m necontrolat sau bem prea mult alcool c\u0163nd ne relax\u0103m cu prietenii. Ne stres\u0103m prea mult datorit\u0103 tenta\u0163iilor social media care ne distrag de la terminarea unor proiecte importante la servici sau datorit\u0103 unor conflicte cu colegii, prietenii sau familia. Cum pute\u0163i sc\u0103pa de aceste obicieuri proaste?<\/p>\n<p><!--more--><\/p>\n<p>Mult\u0103 lume spune c\u0103 trebuie pur \u015fi simplu s\u0103 i\u0163i fixezi ca scop s\u0103 scapi de obicieurile proaste iar dac\u0103 te str\u0103duie\u015fti pu\u0163in vei reu\u015fi s\u0103 scapi de ele! Cu toate acestea, cercet\u0103rile avansate in stiinta motivatiei ne arat\u0103 c\u0103 exist\u0103 o discrepant\u0103 \u020bntre scopul de a ne controla obicieurile proaste \u015fi s\u0103 reu\u015fim s\u0103 facem acest lucru. Asta este valabil pentru obicieurile proaste \u020bn toate domeniile de la s\u0103n\u0103tate, la munc\u0103 sau \u020bn via\u0163a social\u0103. Deci ce putem face pentru a reduce discrepan\u0163a dintre scopuri si realitate?<\/p>\n<p><u>Cercet<\/u>\u0103<u>rile mele<\/u> din SUA \u015fi Germania au ar\u0103tat c\u0103 pentru ca auto-reglarea urm\u0103riiri scopurilor s\u0103 fie eficient\u0103, oamenii trebuie s\u0103 planifice <em>cum<\/em> s\u0103 i\u015fi pun\u0103 scopurile \u020bn aplicare. Cele mai eficiente planuri sunt acelea care specific\u0103 c\u00e2nd, unde \u015fi cum vei pune \u020bn aplicare scopurile utiliz\u00e2nd o formula de tipul DACA \u2013 ATUNCI. De exemplu, \u020bn situatia \u020bn care bei prea mult \u020bn compania prietenilor. Pentru componenta DACA indentifici situa\u0163iile \u020bn care apare obiceiul prost cum ar fi situa\u0163ia \u020bn care \u0163i se ofer\u0103 o b\u0103utur\u0103 de c\u0103tre prieteni \u020bntr-un bar. Componenta ATUNCI specific\u0103 cum s\u0103 refuzi oferta, de exemplu s\u0103 r\u0103spunzi c\u0103 azi preferi un pahar de ap\u0103. Apoi unim componentele DACA si ATUNCI si realiz\u0103m un plan Dac\u0103-Atunci \u201cDACA vineri seara prietenii m\u0103 inivit\u0103 s\u0103 bem ceva, ATUNCI le r\u0103spund c\u0103 merg acas\u0103 s\u0103 petrec timp cu familia!\u201d.<\/p>\n<p>Sun\u0103 mult prea simplu? Exist\u0103 o <u>multitudine de studii <\/u>publicate \u020bn reviste interna\u0163ionale de specialitate, realizate cu copii, adul\u0163i, persone \u020bn v\u00e2rsta care ne demonstreaz\u0103 c\u0103 planurile DACA-ATUNCI cresc rata atingerii scopurilor. Acest lucru este valabil pentru scopuri legate de s\u0103n\u0103tate, scopuri interpersonale, persoane din medii sociale si culturale diferite, sau oameni care au probleme \u020bn general cu controlul propriului comportament (de ex. copiii cu ADHD, personae cu adic\u0163ii, pacien\u0163i cu afec\u0163iuni ale lobilor frontali).<\/p>\n<p>Cum se poate ca ni\u015fte simple planuri DACA-ATUNCI pot s\u0103 fie eficiente? In experimente realizate \u020bn laborator s-a demonstrat c\u0103 planurile fac ca relizarea comportamentului specificat \u020bn ATUNCI s\u0103 fie simplu de indeplinit in situa\u0163ii critice. Persoana nu mai trebuie s\u0103 i\u015fi spun\u0103 c\u0103 vrea s\u0103 renun\u0163e la obiceiul prost \u015fi s\u0103 fac\u0103 eforturi \u020bn acest sens. Int\u00e2lnirea cu situa\u0163ia critic\u0103 specificata in componenta DACA activeaza r\u0103spunsul planificat automat, far\u0103 efort. Formula DACA-ATUNCI deleag\u0103 ini\u0163ierea r\u0103spunsului comportamental c\u0103tre situa\u0163ia critic\u0103. Astfel, persoana \u020bn cauza nu mai trebuie s\u0103 i\u015fi asume rolul de \u201ccontrolor\u201d al ac\u0163iunilor. In schimb, persoana realizeaz\u0103 un comportament automat, pre-programat.<\/p>\n<p><strong>Recomand<\/strong>\u0103<strong>ri pentru practic<\/strong>\u0103<\/p>\n<p>Nu este dificil s\u0103 inv\u0103t\u0103m s\u0103 formul\u0103m planuri DACA-ATUNCI. Trebuie doar s\u0103 identific\u0103m care sunt situa\u0163iile critice \u020bn care apar obiceiruile noastre proaste. Trebuie s\u0103 identific\u0103m \u015fi acele comportamente care dorim s\u0103 constituie alternative pentru obiceiurile proaste. Colega mea Gabriele Oettingen de la universitatea din New York a formulat strategia <a href=\"http:\/\/woopmylife.org\/\">WOOP<\/a> (DROP \u020bn traducere Dorint\u0103-Rezultat-Obstacol-Plan) cuprinde patru pa\u015fi care ne ajut\u0103 s\u0103 specific\u0103m componentele DACA \u015fi ATUNCI ale planului. Primul pas este s\u0103 formul\u0103m <strong>D<\/strong>orinta de a scapa de un obicei prost, urm\u00e2nd ca apoi s\u0103 ne imagin\u0103m ce pl\u0103cut va fi s\u0103 ob\u0163inem <strong>R<\/strong>ezultatul dorit. Apoi urmeaz\u0103 s\u0103 ne intreb\u0103m ce <strong>O<\/strong>bstacol ne \u020bmpiedic\u0103 s\u0103 ob\u0163inem ce vrem. Odat\u0103 ce am identificat obstacolul, \u020bl vom explora utiliz\u00e2nd imageria mental\u0103 \u015fi vom progresa spre al patrulea pas. Acesta va fi s\u0103 formul\u0103m <strong>P<\/strong>lanul de tip DACA-ATUNCI utiliz\u00e2nd obstacolul pentru DACA \u015fi un comportament alternativ dorit pentru a dep\u0103si obstacolul \u020bn componenta ATUNCI. Astfel urma\u0163i cei patru pa\u015fi ai DROP (sau WOOP in englez\u0103 de la Wish Outcome Obstacle Plan). Gata!<\/p>\n<p>Deci dac\u0103 doriti s\u0103 sc\u0103pati de obiceiurile proaste \u015fi s\u0103 \u020bi ajutati pe al\u0163ii s\u0103 scape de obiceiurile lor proaste, face\u0163i urmatorul plan de tip DACA-ATUNCI: \u201cDACA am un moment de lini\u015fte azi, ATUNCI am s\u0103 accesez <em>www.woopmylife.org<\/em> pentru a afla mai multe despre cum s\u0103 folosesc WOOP!\u201d Pute\u0163i chiar s\u0103 desc\u0103rca\u0163i aplica\u015fia WOOP App. Aceast\u0103 aplica\u0163ie este gratuit\u0103 si v\u0103 va ajuta s\u0103 v\u0103 atinge\u0163i scopul de a sc\u0103pa de obiceiurile proaste sau s\u0103-i ajuta\u0163i pe al\u0163ii s\u0103 scape de obiceiurile lor proaste!<\/p>\n<p><em>Translated by: Dr. Catrinel Craciun <\/em><\/p>\n","protected":false},"excerpt":{"rendered":"<p>Peter M. Gollwitzer, New York University Everyone has bad habits. You snack when distressed or you drink too much alcohol when relaxing with friends. 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