{"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\/sk\/2025\/04\/old-habits-die-hard-disrupting-unwanted-habitual-behaviour\/","title":{"rendered":"Star\u00e9 n\u00e1vyky sa \u0165a\u017eko menia: Naru\u0161enie ne\u017eelan\u00e9ho habitu\u00e1lneho spr\u00e1vania"},"content":{"rendered":"

Annabel Stone and Phillippa Lally, University of Surrey, UK<\/b><\/p>\n

Nov\u00fd rok je \u010dasto obdob\u00edm, ke\u010f sa sna\u017e\u00edme o zmenu \u2013 odhodlane si stanovujeme <\/span>nov\u00e9 n\u00e1vyky<\/span><\/a> a chceme sa zbavi\u0165 t\u00fdch zl\u00fdch, ke\u010f hodiny odbij\u00fa polnoc. Opr\u00e1\u0161ime si be\u017eeck\u00e9 tenisky, napln\u00edme n\u00e1kupn\u00e9 ko\u0161\u00edky \u010derstv\u00fdm ovoc\u00edm a zeleninou\u2026 Kto by si nepovedal: \u201eNov\u00fd rok, nov\u00e9 ja\u201c? No po mesiaci si kladieme ot\u00e1zku \u2013 pre\u010do na\u0161e tenisky videli denn\u00e9 svetlo len dvakr\u00e1t a pre\u010do sa \u010derstv\u00e9 ovocie za\u010d\u00edna kazi\u0165? Zd\u00e1 sa, \u017ee si so sebou do <\/span>nov\u00e9ho roka<\/span><\/a> nesieme aj star\u00e9 zlozvyky.<\/span><\/p>\n

Psychol\u00f3govia <\/span>definuj\u00fa n\u00e1vyky<\/span><\/a> ako proces, ktor\u00fd vedie k tomu, \u017ee vykon\u00e1vame ur\u010dit\u00e9 spr\u00e1vanie automaticky, ke\u010f sa ocitneme v situ\u00e1cii (podnete), v ktorej sme toto spr\u00e1vanie v minulosti \u010dasto vykon\u00e1vali. Tak\u00fdmto podnetom m\u00f4\u017ee by\u0165 napr\u00edklad emocion\u00e1lny stav, ako je stres vyvol\u00e1vaj\u00faci t\u00fa\u017ebu zjes\u0165 \u010dokol\u00e1du, soci\u00e1lna situ\u00e1cia, napr\u00edklad objednanie si piva v\u017edy, ke\u010f sa stretneme s priate\u013emi v bare, alebo fyzick\u00e9 miesto \u2013 napr\u00edklad ke\u010f vojdeme do kaviarne, kde si v\u017edy d\u00e1vame latt\u00e9. In\u00fdmi slovami, samotn\u00e1 motiv\u00e1cia zbavi\u0165 sa zl\u00fdch n\u00e1vykov <\/span>nemus\u00ed sta\u010di\u0165 na to, aby sme sa im vyhli<\/span><\/a>, ke\u010f sa s nimi op\u00e4\u0165 stretneme.<\/span><\/p>\n

Mechanizmus n\u00e1vykov spo\u010d\u00edva v ment\u00e1lnom prepojen\u00ed medzi podnetom a \u010dinnos\u0165ou. Zatia\u013e nevieme, ako toto spojenie vymaza\u0165. V\u00fdskumn\u00edci n\u00e1vykov v\u0161ak identifikovali <\/span>\u0161tyri sp\u00f4soby<\/span><\/a>, ako m\u00f4\u017eete naru\u0161i\u0165 proces vytv\u00e1rania n\u00e1vykov a zabr\u00e1ni\u0165 vykon\u00e1vaniu nechcen\u00e9ho spr\u00e1vania:<\/span><\/p>\n

    \n
  1. Vyh\u00fdbajte sa sp\u00fa\u0161\u0165a\u010dom n\u00e1vyku: <\/b>Ak sa s podnetom nestretnete, nebudete ma\u0165 tendenciu vykon\u00e1va\u0165 n\u00e1vykov\u00e9 spr\u00e1vanie. Na to v\u0161ak mus\u00edte pozna\u0165 podnety, ktor\u00e9 va\u0161e zl\u00e9 n\u00e1vyky sp\u00fa\u0161\u0165aj\u00fa. Napr\u00edklad ak je socializ\u00e1cia v bare sp\u00fa\u0161\u0165a\u010dom nadmernej konzum\u00e1cie alkoholu, m\u00f4\u017ee by\u0165 u\u017eito\u010dn\u00e9 navrhn\u00fa\u0165 in\u00e9 miesto na stretnutie s priate\u013emi. Jedn\u00fdm zo sp\u00f4sobov, ako identifikova\u0165 podnety, je vies\u0165 si denn\u00edk, v ktorom si budete zaznamen\u00e1va\u0165, kedy sa ne\u017eelan\u00fd n\u00e1vyk objavil a \u010do mu predch\u00e1dzalo.<\/span><\/li>\n
  2. S\u0165a\u017ete si vykonanie spr\u00e1vania: <\/b>Pridanie \u201eprek\u00e1\u017eok\u201c, ktor\u00e9 znemo\u017enia alebo v\u00fdrazne s\u0165a\u017eia vykonanie n\u00e1vyku, m\u00f4\u017ee pom\u00f4c\u0165 zabr\u00e1ni\u0165 ne\u017eelan\u00e9mu spr\u00e1vaniu. Ak podnet vyvol\u00e1 t\u00fa\u017ebu kona\u0165, ale uskuto\u010dnenie spr\u00e1vania si vy\u017eaduje v\u00e4\u010d\u0161ie \u00fasilie, doch\u00e1dza k aktiv\u00e1cii vedom\u00e9ho rozhodovania namiesto automatick\u00e9ho n\u00e1vyku. T\u00e1to strat\u00e9gia v\u0161ak funguje len vtedy, ak dok\u00e1\u017eete ovplyvni\u0165 dostupnos\u0165 n\u00e1vyku. Napr\u00edklad ak \u017eijete s \u013eu\u010fmi, ktor\u00ed trvaj\u00fa na tom, aby bola doma v\u017edy \u010dokol\u00e1da, \u00faplne ju odstr\u00e1ni\u0165 nebude mo\u017en\u00e9.<\/span><\/li>\n
  3. Jednoducho povedzte \u201enie\u201c:<\/b> Samozrejme, m\u00f4\u017eeme sa vedome ovl\u00e1da\u0165 a rozhodn\u00fa\u0165 sa n\u00e1vyk nevykona\u0165. To si v\u0161ak vy\u017eaduje, aby sme pri kontakte s podnetom pou\u017eili <\/span>siln\u00fa v\u00f4\u013eu<\/span><\/a> a motiv\u00e1ciu na odolanie. T\u00e1to met\u00f3da funguje len vtedy, ak sme si vedom\u00ed svojich podnetov a <\/span>akt\u00edvne sledujeme<\/span><\/a> svoje okolie, aby sme sa v k\u013e\u00fa\u010dovom momente vedome zastavili. Ak si to uvedom\u00edme a\u017e nesk\u00f4r, m\u00f4\u017ee by\u0165 u\u017e neskoro. Okrem toho je potrebn\u00e9 dlhodobo udr\u017eiava\u0165 motiv\u00e1ciu robi\u0165 lep\u0161ie rozhodnutia, \u010do m\u00f4\u017ee by\u0165 v <\/span>danej chv\u00edli<\/span><\/a> n\u00e1ro\u010dn\u00e9.<\/span><\/li>\n
  4. N\u00e1jdite si n\u00e1hradu:<\/b> \u010eal\u0161ou mo\u017enos\u0165ou je nahradi\u0165 ne\u017eelan\u00fd n\u00e1vyk nov\u00fdm spr\u00e1van\u00edm, ktor\u00e9 sa stane nov\u00fdm n\u00e1vykom. Prv\u00fdm krokom je op\u00e4\u0165 identifik\u00e1cia podnetu. Nov\u00e9 spr\u00e1vanie by sa malo vykon\u00e1va\u0165 v\u017edy, ke\u010f sa podnet objav\u00ed. Postupom \u010dasu sa spojenie medzi podnetom a nov\u00fdm spr\u00e1van\u00edm m\u00f4\u017ee sta\u0165 silnej\u0161\u00edm ako spojenie so star\u00fdm n\u00e1vykom. Tento pr\u00edstup si vy\u017eaduje sledovanie svojho spr\u00e1vania a vedom\u00e9 zastavenie star\u00e9ho n\u00e1vyku, ale nie\u010do urobi\u0165 je \u013eah\u0161ie ako nerobi\u0165 ni\u010d. Aby t\u00e1to met\u00f3da fungovala, nov\u00e9 spr\u00e1vanie by malo by\u0165 rovnako pr\u00ed\u0165a\u017eliv\u00e9 ako p\u00f4vodn\u00fd n\u00e1vyk. Napr\u00edklad <\/span>nahradenie \u010dokol\u00e1dy ovoc\u00edm nemus\u00ed by\u0165 \u00faspe\u0161n\u00e9<\/span><\/a>, ak \u010dlovek neza\u017eije rovnak\u00fd alebo vy\u0161\u0161\u00ed pocit uspokojenia z ovocia.<\/span><\/li>\n<\/ol>\n

    Praktick\u00e9 odpor\u00fa\u010dania<\/b><\/p>\n

      \n
    1. Spoznajte svoje podnety! <\/b>Prv\u00fdm krokom k odstr\u00e1neniu zl\u00fdch n\u00e1vykov je pochopi\u0165, \u010do ich sp\u00fa\u0161\u0165a. Je to konkr\u00e9tne prostredie? Ur\u010dit\u00fd \u010das d\u0148a? Emocion\u00e1lny stav? Pochopenie podnetov je k\u013e\u00fa\u010dom k ich preru\u0161eniu.<\/span><\/li>\n
    2. Vytvorte si bari\u00e9ru. <\/b>Prevent\u00edvne opatrenia m\u00f4\u017eu by\u0165 skvel\u00fdm sp\u00f4sobom, ako zabr\u00e1ni\u0165 nechcen\u00e9mu spr\u00e1vaniu. Ak sa podnetu ned\u00e1 vyhn\u00fa\u0165 (napr. stres vedie k jedeniu \u010dokol\u00e1dy), m\u00f4\u017eete si z\u00e1merne presta\u0165 kupova\u0165 \u010dokol\u00e1du, aby ste si ju v stresovej situ\u00e1cii nemohli da\u0165.<\/span><\/li>\n
    3. Myslite na \u201eJednoducho povedz nie!\u201c. <\/b>Ke\u010f u\u017e viete, ak\u00e9 s\u00fa va\u0161e podnety, m\u00f4\u017eete si ich za\u010da\u0165 v\u0161\u00edma\u0165. Ak viete, \u017ee sa s podnetom stretnete, sna\u017ete sa by\u0165 v strehu, vedome ho vn\u00edma\u0165 a pripomen\u00fa\u0165 si, \u017ee m\u00e1te poveda\u0165 \u201enie\u201c.<\/span><\/li>\n
    4. Nahr\u00e1dzajte zl\u00e9 n\u00e1vyky dobr\u00fdmi. <\/b>Ak sa v\u00e1m podar\u00ed nahradi\u0165 svoje zlozvyky in\u00fdmi, m\u00f4\u017eete ich postupne premeni\u0165 na pozit\u00edvne n\u00e1vyky. Tento proces m\u00f4\u017ee vy\u017eadova\u0165 experimentovanie. Ak napr\u00edklad tr\u00e1vite pr\u00edli\u0161 ve\u013ea ve\u010derov pop\u00edjan\u00edm piva, m\u00f4\u017eete postupova\u0165 takto:<\/span><\/li>\n
    5. a) Identifikujte svoj podnet (napr. pr\u00edchod z pr\u00e1ce domov).<\/span><\/li>\n
    6. b) Pripome\u0148te si, \u017ee po pr\u00edchode domov m\u00f4\u017eete poc\u00edti\u0165 t\u00fa\u017ebu da\u0165 si pivo.<\/span><\/li>\n
    7. c) Ak je to mo\u017en\u00e9, vytvorte bari\u00e9ru \u2013 m\u00f4\u017eete si pivo nekupova\u0165 alebo ho necha\u0165 mimo chladni\u010dky, aby nebolo studen\u00e9 a l\u00e1kav\u00e9?<\/span><\/li>\n
    8. d) N\u00e1jdite si n\u00e1hradn\u00e9 spr\u00e1vanie \u2013 po pr\u00edchode domov si dajte nealkoholick\u00fd n\u00e1poj, pre\u010d\u00edtajte si knihu, zahrajte si hru, zavolajte priate\u013eovi alebo si zacvi\u010dte.<\/span><\/li>\n<\/ol>\n

      Odstr\u00e1nenie zl\u00fdch n\u00e1vykov nie je jednoduch\u00e9. Ak sa im v\u0161ak budete venova\u0165 a pou\u017eijete vy\u0161\u0161ie uveden\u00e9 strat\u00e9gie, m\u00f4\u017eete ich \u00faspe\u0161ne prekona\u0165.<\/span><\/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":"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":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\/sk\/wp-json\/wp\/v2\/posts\/3480","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\/9"}],"replies":[{"embeddable":true,"href":"https:\/\/practicalhealthpsychology.com\/sk\/wp-json\/wp\/v2\/comments?post=3480"}],"version-history":[{"count":25,"href":"https:\/\/practicalhealthpsychology.com\/sk\/wp-json\/wp\/v2\/posts\/3480\/revisions"}],"predecessor-version":[{"id":4785,"href":"https:\/\/practicalhealthpsychology.com\/sk\/wp-json\/wp\/v2\/posts\/3480\/revisions\/4785"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/practicalhealthpsychology.com\/sk\/wp-json\/wp\/v2\/media\/3481"}],"wp:attachment":[{"href":"https:\/\/practicalhealthpsychology.com\/sk\/wp-json\/wp\/v2\/media?parent=3480"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/practicalhealthpsychology.com\/sk\/wp-json\/wp\/v2\/categories?post=3480"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/practicalhealthpsychology.com\/sk\/wp-json\/wp\/v2\/tags?post=3480"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}