{"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\/sk\/2016\/01\/getting-into-the-habit-applying-the-science-of-habit-formation-to-the-real-world\/","title":{"rendered":"Dost\u00e1vanie sa do zvyku: Aplik\u00e1cia vedeck\u00fdch zisten\u00ed o formovan\u00ed zvykov do be\u017en\u00e9ho \u017eivota"},"content":{"rendered":"<p><strong>By Benjamin Gardner, King&#8217;s College London<\/strong><\/p>\n<p><em>\u010co je \u201ezvyk\u201c?<\/em><\/p>\n<p>Pre\u010do jeme pri pozeran\u00ed filmov popcorn? Odpove\u010fou pre v\u00e4\u010d\u0161inu je, \u017ee jedenie popcornu je <em>zvy\u010dajn\u00e1<\/em> reakcia na sledovanie filmov. Psychol\u00f3govia vymedzili spr\u00e1vanie &#8220;zo zvyku&#8221;, ako tak\u00e9, ktor\u00e9 sa deje <em>automaticky<\/em>, kv\u00f4li nau\u010denej s\u00favislosti medzi situ\u00e1ciou (kino) a na\u0161ou reakciou na \u0148u (jedenie popcornu).<\/p>\n<p><!--more--><\/p>\n<p>Zvyk a\u00a0s t\u00fdm spojen\u00e9 asoci\u00e1cie sa vytv\u00e1raj\u00fa, ke\u010f v reakcii na konkr\u00e9tnu situ\u00e1ciu (pr\u00edchod do kina), kon\u0161tantne rob\u00edme nie\u010do (jedenie popcornu), \u010do prin\u00e1\u0161a \u017eiaduce v\u00fdsledky (pr\u00edjemn\u00e1 chu\u0165). V priebehu doby sa tak\u00e1to asoci\u00e1cia posil\u0148uje nato\u013eko, \u017ee u\u017e ocitnutie sa v\u00a0zvolenej situ\u00e1cii automaticky spust\u00ed spr\u00e1vanie bez toho, aby sme museli nutne prem\u00fd\u0161\u013ea\u0165 o tom, \u010do rob\u00edme. Tak\u00fdmto obch\u00e1dzan\u00edm rozhodovac\u00edch procesov prostredn\u00edctvom obvykl\u00e9ho spr\u00e1vania vo forme zvyku sa uvo\u013e\u0148uje ment\u00e1lna kapacita na \u00falohy, ktor\u00e9 si vedom\u00e9 \u00a0my\u0161lienky vy\u017eaduj\u00fa viac.<\/p>\n<p><em>Ako sa u\u010d\u00edme zvykom?<\/em><\/p>\n<p>V\u00fdskumn\u00edci sa \u0161t\u00fadiom osvojovania si zvykov zaoberaj\u00fa u\u017e viac ako 150 rokov, preva\u017ene na zvierat\u00e1ch. V poslednom obdob\u00ed sa odborn\u00edci v oblasti psychol\u00f3gie zdravia za\u010dali venova\u0165 sk\u00famaniu formovania zvykov v re\u00e1lnych podmienkach be\u017en\u00e9ho \u017eivota spolu s odha\u013eovan\u00fdch zisten\u00ed ako to m\u00f4\u017ee prispie\u0165 k podpore zdrav\u00e9ho spr\u00e1vania. Jedna zo \u0161t\u00fadi\u00ed uk\u00e1zala, \u017ee prv\u00fdch p\u00e1r opakovan\u00ed nov\u00e9ho spr\u00e1vania viedlo k r\u00fdchlemu naberaniu v seba hodnotenej automaticite (t.j. sila zvyku), ktor\u00e9 sa postupne spomalilo ne\u017e sa dosiahol stabiln\u00fd stav. Observa\u010dn\u00fd v\u00fdskum uk\u00e1zal, \u017ee rad opatren\u00ed s\u00favisiacich so zdrav\u00edm, ako je v\u00fdber potrav\u00edn, cvi\u010denie a n\u00e1razov\u00e9 pitie alkoholu, sa vykon\u00e1va sk\u00f4r zo zvyku ako vedome.<\/p>\n<p><em>Ako dlho trv\u00e1, k\u00fdm sa zvyk vytvor\u00ed?<\/em><\/p>\n<p>D\u00f4kazy na t\u00fato t\u00e9mu sa r\u00f4znia. Jedna \u0161t\u00fadia nazna\u010dila, \u017ee v priemere sa zvyky vytv\u00e1raj\u00fa po\u010das 66 dn\u00ed, zatia\u013e \u010do in\u00fd v\u00fdskum zistil, \u017ee nov\u00ed n\u00e1v\u0161tevn\u00edci posil\u0148ovne museli cvi\u010di\u0165 aspo\u0148 4-kr\u00e1t t\u00fd\u017edenne po dobu 6 t\u00fd\u017ed\u0148ov pre vytvorenie n\u00e1vyku v cvi\u010den\u00ed. Tak alebo onak, pravdepodobne to nebude 21 dn\u00ed, ako uv\u00e1dza mestsk\u00fd m\u00fdtus, ktor\u00fd za\u010dal plastick\u00fd chirurg Dr. Maxwell Maltz, o ktorom sme hovorili inde.<\/p>\n<p>Av\u0161ak, ot\u00e1zka formovania zvyku nie je tak jednozna\u010dn\u00e1, ako sa zd\u00e1. Neexistuj\u00fa \u017eiadne objekt\u00edvne krit\u00e9ri\u00e1 na ur\u010denie pr\u00edtomnosti zvyku, tak\u017ee nie je mo\u017en\u00e9 s istotou poveda\u0165, \u017ee jedna osoba &#8220;m\u00e1 vytvoren\u00fd n\u00e1vyk&#8221; a druh\u00e1 nie. Je realistickej\u0161ie predstavi\u0165 si spr\u00e1vanie ako <em>viac<\/em> \u010di <em>menej<\/em> obvykl\u00e9, sk\u00f4r ako &#8220;spr\u00e1vania zo zvyku&#8221; oproti &#8220;spr\u00e1vaniu bez zvyku&#8221;. To s\u0165a\u017euje mo\u017enos\u0165 spo\u013eahlivo odhadn\u00fa\u0165 d\u013a\u017eku formovania zvyku.<\/p>\n<p>Dobrou spr\u00e1vou v\u0161ak je, \u017ee \u00fa\u010dastn\u00edci interven\u010dn\u00fdch \u0161t\u00fadi\u00ed, ktor\u00ed robili nov\u00e9 veci ka\u017ed\u00fd de\u0148, mali tendenciu hl\u00e1si\u0165, \u017ee tak\u00e9to spr\u00e1vanie sa stalo ich &#8220;druhou prirodzenos\u0165ou&#8221; alebo &#8220;s\u00fa\u010das\u0165ou ich norm\u00e1lnej rutiny\u201d v priebehu dvoch t\u00fd\u017ed\u0148ov.<\/p>\n<p><em>Ako m\u00f4\u017eeme vyu\u017ei\u0165 zvyk na zmenu spr\u00e1vania?<\/em><\/p>\n<p>Tvorba zvyku m\u00e1 v\u00fdznamn\u00e9 d\u00f4sledky pre zmenu spr\u00e1vania, preto\u017ee n\u00e1vyky s\u00fa pova\u017eovan\u00e9 za pretrv\u00e1vaj\u00face v priebehu \u010dasu. Prekvapivo m\u00e1lo \u0161t\u00fadi\u00ed, ktor\u00e9 pou\u017eili tvorbu zvyku ako strat\u00e9giu pre podporu zdrav\u00e9ho spr\u00e1vania v\u0161ak prinieslo s\u013eubn\u00e9 v\u00fdsledky.<\/p>\n<p>Napr\u00edklad rodi\u010dia, ktor\u00ed dostali radu, ako vytvori\u0165 n\u00e1vyky pre k\u0155menie svojich det\u00ed zdravou stravou (ovocie a zelenina, zdrav\u00e9 desiaty, voda) uviedli tvoriace sa zdrav\u0161ie stravovacie n\u00e1vyky a zlep\u0161enie detsk\u00e9ho stravovania aj o osem t\u00fd\u017ed\u0148ov nesk\u00f4r (Gardner a kol., 2014).<\/p>\n<p>Bolo zisten\u00e9, \u017ee intervencia podporuj\u00faca integr\u00e1ciu \u013eahkej fyzickej aktivity do be\u017enej rutiny priniesla zn\u00ed\u017eenie \u010dasu str\u00e1ven\u00e9ho seden\u00edm a zv\u00fd\u0161ila mieru ch\u00f4dze a miernej aktivitu u star\u0161\u00edch dospel\u00fdch.<\/p>\n<p>To v\u0161etko m\u00e1 v\u0161ak jeden h\u00e1\u010dik. \u010co to vlastne znamen\u00e1, ke\u010f povieme, \u017ee spr\u00e1vania je &#8220;zo zvyku&#8221;? V pr\u00edpade ak, povedzme, niekto uv\u00e1dza \u017ee &#8220;rob\u00ed 30 min\u00fat fyzickej aktivity bez prem\u00fd\u0161\u013eania&#8221;, \u010do to vlastne znamen\u00e1? M\u00e1lokedy sa ocit\u00e1me po dokon\u010den\u00ed 30 min\u00fatovej aktivity v stave, \u017ee nem\u00e1me \u017eiadne povedomie o tom, \u010do sme robili. Ned\u00e1vno sme pri\u0161li s n\u00e1vrhom existencie dvoch sp\u00f4sobov toho, ako ka\u017ed\u00e9 spr\u00e1vanie m\u00f4\u017ee by\u0165 zo zvyku: m\u00f4\u017eeme sa obvykl\u00fdm sp\u00f4sobom &#8220;rozhodn\u00fa\u0165&#8221; nie\u010do urobi\u0165 (to je &#8220;obvykl\u00e9 podnecovanie&#8221;), alebo nie\u010do obvykl\u00fdm sp\u00f4sobom &#8220;urobi\u0165&#8221; (&#8220;obvykl\u00e9 vykon\u00e1vanie&#8221;). Navyknut\u00e9 &#8220;rozhodovanie sa&#8221; cvi\u010di\u0165 (kde situ\u00e1cia automaticky spust\u00ed impulz za\u010da\u0165 cvi\u010di\u0165) predpoved\u00e1, ako \u010dasto \u013eudia cvi\u010dia. Av\u0161ak, ma\u0165 zvyk \u201ccvi\u010di\u0165\u201d rutinn\u00fdm sp\u00f4sobom, kde jedna \u010das\u0165 rutinn\u00e9ho cvi\u010denia (napr. Skon\u010denie behu na be\u017eiacom p\u00e1se) sp\u00fa\u0161\u0165a \u010fal\u0161iu \u010das\u0165 (cvi\u010denie so z\u00e1va\u017e\u00edm) nepredikuje to, ako \u010dasto \u013eudia cvi\u010dia.<\/p>\n<p><em>Praktick\u00e9 odpor\u00fa\u010dania:<\/em><\/p>\n<p>\u013dudia v praxi by mali zv\u00e1\u017ei\u0165 za\u010dlenenie z\u00e1sad tvorby zvyku k rad\u00e1m zameran\u00fdm na zmenu spr\u00e1vania. Existuje nieko\u013eko sp\u00f4sobov, ako to dosiahnu\u0165.<\/p>\n<ul>\n<li><strong>Opakujte spr\u00e1vanie konzistentne<\/strong>. \u013dudia v praxi by mali odpor\u00fa\u010da\u0165, aby \u013eudia opakovali spr\u00e1vanie d\u00f4sledne v reakcii na situ\u00e1ciu. Pr\u00e1ve takto sa vytv\u00e1ra spojenie formuj\u00face zvyk.<\/li>\n<li><strong>Vyberte si konkr\u00e9tne spr\u00e1vanie a konkr\u00e9tny sp\u00fa\u0161\u0165a\u010d.<\/strong> Pri vytv\u00e1ran\u00ed zvykov je potrebn\u00e9 zabezpe\u010di\u0165, aby vybran\u00e9 spr\u00e1vanie bolo dobre \u0161pecifikovan\u00e9, a zvolen\u00fd situa\u010dn\u00fd sp\u00fa\u0161\u0165a\u010d sa vyskytoval pomerne \u010dasto. Pre vytvorenie zvyku je neu\u017eito\u010dn\u00e9 ak je sp\u00fa\u0161\u0165a\u010dom nie\u010do, k \u010domu doch\u00e1dza iba raz ro\u010dne.<\/li>\n<li><strong>Uistite sa, \u017ee spr\u00e1vanie je nie\u010do, \u010do chcete robi\u0165.<\/strong> \u013dudia maj\u00fa tendenciu zotrv\u00e1va\u0165 viac pri pokra\u010dovan\u00ed spr\u00e1vania, ktor\u00e9 si slobodne zvolili, ako takom, ktor\u00e9 robia pod tlakom in\u00fdch.<\/li>\n<li><strong>Za\u010dnite s jednoduch\u00fdmi zmenami spr\u00e1vania.<\/strong> Jednoduch\u0161ie spr\u00e1vanie sa m\u00f4\u017ee sta\u0165 zvykom r\u00fdchlej\u0161ie ako zlo\u017eitej\u0161ie.<\/li>\n<li><strong>Majte realistick\u00e9 o\u010dak\u00e1vania.<\/strong> Definujte si jasne \u010do presne m\u00f4\u017eu \u013eudia o\u010dak\u00e1va\u0165, ke\u010f sa ich spr\u00e1vanie stane spr\u00e1van\u00edm &#8220;zo zvyku&#8221;. Formovanie zvyku je najlep\u0161ie vn\u00edma\u0165 ako nastavenie vn\u00fatornej pripomienky robi\u0165 nie\u010do vo vhodnej situ\u00e1cii.<\/li>\n<\/ul>\n<p>Jedno miesto, kde by ste mohli za\u010da\u0165 s n\u00e1hradou zl\u00fdch n\u00e1vykov za spr\u00e1vne je kino. Budete prekvapen\u00ed, ak\u00e9 uspokojuj\u00face m\u00f4\u017ee by\u0165 vopred k\u00fapen\u00e9 hrozno miesto obvykl\u00e9ho popcornu &#8211; ak sa m\u00f4\u017eete prenies\u0165 cez v\u00f4\u0148u popcornu&#8230;<\/p>\n<p><em>Translation: Zuzana Dankulincov\u00e1<\/em><\/p>\n","protected":false},"excerpt":{"rendered":"<p>By Benjamin Gardner, King&#8217;s College London What is a \u2018habit\u2019? Why do we eat popcorn while watching movies? The answer, for most, is that eating popcorn is a habitual response to watching movies. Psychologists define \u2018habitual\u2019 behaviours as actions that [&hellip;]<\/p>\n","protected":false},"author":1,"featured_media":407,"comment_status":"open","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-218","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-habit"],"translation":{"provider":"WPGlobus","version":"3.0.2","language":"sk","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":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":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":true,"content":true,"excerpt":false},"nl":{"title":true,"content":true,"excerpt":false},"no":{"title":true,"content":true,"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":true,"content":true,"excerpt":false},"uk":{"title":true,"content":true,"excerpt":false}}},"aioseo_notices":[],"_links":{"self":[{"href":"https:\/\/practicalhealthpsychology.com\/sk\/wp-json\/wp\/v2\/posts\/218","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/practicalhealthpsychology.com\/sk\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/practicalhealthpsychology.com\/sk\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/practicalhealthpsychology.com\/sk\/wp-json\/wp\/v2\/users\/1"}],"replies":[{"embeddable":true,"href":"https:\/\/practicalhealthpsychology.com\/sk\/wp-json\/wp\/v2\/comments?post=218"}],"version-history":[{"count":70,"href":"https:\/\/practicalhealthpsychology.com\/sk\/wp-json\/wp\/v2\/posts\/218\/revisions"}],"predecessor-version":[{"id":4654,"href":"https:\/\/practicalhealthpsychology.com\/sk\/wp-json\/wp\/v2\/posts\/218\/revisions\/4654"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/practicalhealthpsychology.com\/sk\/wp-json\/wp\/v2\/media\/407"}],"wp:attachment":[{"href":"https:\/\/practicalhealthpsychology.com\/sk\/wp-json\/wp\/v2\/media?parent=218"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/practicalhealthpsychology.com\/sk\/wp-json\/wp\/v2\/categories?post=218"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/practicalhealthpsychology.com\/sk\/wp-json\/wp\/v2\/tags?post=218"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}