{"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\/sk\/2017\/04\/the-power-of-planning\/","title":{"rendered":"Sila pl\u00e1novania"},"content":{"rendered":"<p><strong>Peter M. Gollwitzer, New York University<\/strong><\/p>\n<p>Ka\u017ed\u00fd m\u00e1 nejak\u00e9 tie zlozvyky. Niekto sa zvykne prejeda\u0165, ke\u010f sa c\u00edti v strese alebo pije prive\u013ea alkoholu, ke\u010f oddychuje s priate\u013emi. Vytv\u00e1rame si zbyto\u010dn\u00fd stres, ke\u010f si nech\u00e1me soci\u00e1lnymi m\u00e9diami odv\u00e1dza\u0165 na\u0161u pozornos\u0165 od dokon\u010denia naliehav\u00fdch pracovn\u00fdch projektov, alebo ke\u010f sa zapletieme do zbyto\u010dn\u00fdch \u0161kriepok s kolegami, priate\u013emi a rodinou. Ako zmeni\u0165 tieto zlozvyky?<\/p>\n<p><!--more--><\/p>\n<p>Mnoh\u00ed \u013eudia v\u00e1m u\u017e mo\u017eno povedali, \u017ee sa jednoducho mus\u00edte odhodla\u0165 a presta\u0165 s t\u00fdmito zl\u00fdmi, ale predsa len be\u017en\u00fdmi n\u00e1vykmi, a postupne \u2013 ak sa budete ve\u013emi sna\u017ei\u0165 \u2013 tak sa ich nakoniec zbav\u00edte. Rozsiahly v\u00fdskum v oblasti motiv\u00e1cie v\u0161ak uk\u00e1zal, \u017ee existuje ve\u013ek\u00fd rozdiel medzi staven\u00edm si cie\u013ea obmedzi\u0165 svoje zl\u00e9 n\u00e1vyky a naozajstn\u00fdm obmedzen\u00edm zlozvykov. Toto plat\u00ed pre v\u0161etky zlozvyky vo v\u0161etk\u00fdch oblastiach \u017eivota vr\u00e1tane zdravia, pr\u00e1ce a soci\u00e1lneho \u017eivota. \u010co teda m\u00f4\u017eete urobi\u0165, aby ste zmen\u0161ili tento rozdiel?<\/p>\n<p>V mojom v\u00fdskume v USA a Nemecku zameranom na samoregul\u00e1ciu pri dosahovan\u00ed cie\u013eov, som zistil, \u017ee \u013eudia by si mali podrobne premyslie\u0165 a pl\u00e1nova\u0165, ako dosiahnu\u0165 svoje ciele. \u00a0Naj\u00fa\u010dinnej\u0161ie pl\u00e1ny s\u00fa tie, ktor\u00e9 ur\u010duj\u00fa, kedy, kde a ako chcete pracova\u0165 na dosiahnut\u00ed svojich cie\u013eov a vyu\u017ei\u0165 pritom sch\u00e9mu \u201eAK-POTOM\u201c. Vezmime si ako pr\u00edklad pitie v\u00a0spolo\u010dnosti va\u0161ich priate\u013eov. V\u00a0podmie\u0148uj\u00facej \u010dasti sch\u00e9my n\u00e1\u0161ho pl\u00e1nu \u201eAK\u201c \u00a0identifikujete kritick\u00fa situ\u00e1ciu, ktor\u00e1 zvy\u010dajne sp\u00fa\u0161\u0165a v\u00e1\u0161 zlozvyk. Mo\u017en\u00fdm sp\u00fa\u0161\u0165a\u010dom m\u00f4\u017ee by\u0165 pon\u00faknutie n\u00e1poja va\u0161imi priate\u013emi. V\u00a0\u010dasti \u201ePOTOM\u201c \u0161pecifikujete akciu, ktor\u00e1 m\u00f4\u017ee zabr\u00e1ni\u0165 prijatiu ponuky, napr\u00edklad odpove\u010fou, \u017ee dnes d\u00e1te prednos\u0165 poh\u00e1ru vody. N\u00e1sledne spoj\u00edte \u201eAK\u201c s \u201ePOTOM\u201c dohromady a\u00a0takto vytvor\u00edte pl\u00e1n pod\u013ea sch\u00e9my \u201eAK-POTOM\u201c: &#8220;AK ma v piatok po pr\u00e1ci kolegovia pozv\u00fa na poh\u00e1rik, POTOM odpoviem: Dnes chcem \u00eds\u0165 domov a tr\u00e1vi\u0165 \u010das s mojou rodinou!&#8221;<\/p>\n<p>Znie to pr\u00edli\u0161 jednoducho? Nekone\u010dn\u00fd rad \u0161t\u00fadi\u00ed publikovan\u00fdch v odborn\u00fdch \u010dasopisoch sk\u00famaj\u00facich deti, dospel\u00fdch a\u00a0star\u00fdch a\u017e ve\u013emi star\u00fdch \u013eud\u00ed na celom svete uk\u00e1zal, \u017ee pl\u00e1novanie pod\u013ea sch\u00e9my \u201eAK-POTOM\u201c pom\u00e1ha v\u00fdrazne zv\u00fd\u0161i\u0165 mieru dosiahnutia stanoven\u00e9ho cie\u013ea. Toto plat\u00ed pre ciele v oblasti zdravia, v\u00fdkonu a medzi\u013eudsk\u00fdch vz\u0165ahov, pre \u013eud\u00ed z\u00a0r\u00f4zneho kult\u00farneho a spolo\u010densk\u00e9ho prostredia a dokonca aj pre \u013eud\u00ed, ktor\u00ed maj\u00fa probl\u00e9my so sebaregul\u00e1ciou vo v\u0161eobecnosti (napr. deti s ADHD, osoby trpiace z\u00e1vislos\u0165ami, pacientov so syndr\u00f3mom front\u00e1lneho laloku).<\/p>\n<p>Ako m\u00f4\u017ee by\u0165 t\u00e1to jednoduch\u00e1 sch\u00e9ma \u201cAK-POTOM\u201d tak efekt\u00edvna pri dosahovan\u00ed zmeny v spr\u00e1van\u00ed? V laborat\u00f3rnych experimentoch sme zistili, \u017ee tak\u00e9to pl\u00e1ny robia spr\u00e1vanie \u0161pecifikovan\u00e9 v \u010dasti \u201cPOTOM\u201d ove\u013ea jednoduch\u0161\u00edm v pr\u00edpade, ke\u010f nastane kritick\u00e1 situ\u00e1cia. \u010clovek si u\u017e nemus\u00ed hovori\u0165, \u017ee chce skoncova\u0165 so zlozvykom a potom sa tvrdo sna\u017ei\u0165. Naopak, pr\u00e1ve stretnutie s kritickou situ\u00e1ciou vopred \u0161pecifikovanou v \u010dasti \u201cAK\u201d spust\u00ed vopred \u00a0pl\u00e1novan\u00fa reakciu a to navy\u0161e r\u00fdchlo, bez n\u00e1mahy a takmer mimovo\u013ene. Ke\u010f\u017ee pl\u00e1novanie s pomocou \u201cAK-POTOM\u201d deleguje spustenie pl\u00e1novanej reakcie na \u0161pecifikovan\u00fa kritick\u00fa situ\u00e1ciu, osoba, \u00a0ktor\u00e1 &#8211; ako d\u00f4sledok &#8211; u\u017e nemus\u00ed hra\u0165 \u00falohu \u00famyseln\u00e9ho &#8220;kontrol\u00f3ra&#8221; svojho konania. Namiesto toho teraz t\u00e1to osoba vykon\u00e1va vopred naprogramovan\u00fa a takmer automatick\u00fa odpove\u010f na kritick\u00fa situ\u00e1ciu.<\/p>\n<p><strong>Odpor\u00fa\u010dania pre prax<\/strong><\/p>\n<p>Nie je \u0165a\u017ek\u00e9 nau\u010di\u0165 sa robi\u0165 dobr\u00e9 \u201cAK-POTOM\u201d pl\u00e1ny. Mus\u00edte iba odhali\u0165 va\u0161e osobn\u00e9 kritick\u00e9 situ\u00e1cie, ktor\u00e9 sp\u00fa\u0161\u0165aj\u00fa va\u0161e zlozvyky, a mus\u00edte si stanovi\u0165 tak\u00e9 spr\u00e1vanie, ktor\u00e9 viete a chcete robi\u0165 namiesto zau\u017e\u00edvan\u00e9ho. Gabriele Oettingen, kolegy\u0148a z Univerzity v New Yorku, vyvinula sebaregula\u010dn\u00fa strat\u00e9giu nazvan\u00fa WOOP (Wish-Outcome-Obstacle-Plan, ktor\u00fa by sme mohli prelo\u017ei\u0165 ako &#8220;\u017eelanie-v\u00fdsledok-prek\u00e1\u017eka-pl\u00e1n&#8221;), ktor\u00e1 zah\u0155\u0148a \u0161tyri kroky, ktor\u00e9 v\u00e1m m\u00f4\u017eu pom\u00f4\u017eu \u0161pecifikova\u0165 \u010das\u0165 \u201eAK\u201c a\u00a0\u010das\u0165 \u201ePOTOM\u201c v\u00a0r\u00e1mci va\u0161ej pl\u00e1novacej sch\u00e9my \u201eAK-POTOM\u201c. Konkr\u00e9tnej\u0161ie, prv\u00fd krok zah\u0155\u0148a vysvetlenie v\u00e1\u0161ho \u017delania prekona\u0165 ur\u010dit\u00fd zlozvyk a druh\u00fd krok, aby ste si \u010do naj\u017eiv\u0161ie predstavili, ak\u00e9 by bolo za\u017ei\u0165 najlep\u0161\u00ed mo\u017en\u00fd V\u00fdsledok toho, \u017ee ste va\u0161e \u017eelanie splnilo. Potom, v tre\u0165om kroku, sa sami seba sp\u00fdtajte, \u010do vo v\u00e1s v\u00e1m br\u00e1ni v\u00a0pokroku vpred bli\u017e\u0161ie k\u00a0splneniu v\u00e1\u0161ho \u017eelania: \u010co je tou osobnou prek\u00e1\u017ekou, ktor\u00fd v\u00e1s brzd\u00ed? Akon\u00e1hle n\u00e1jdete t\u00fato vn\u00fatorn\u00fa prek\u00e1\u017eku a presk\u00famali ste ju pomocou svojej predstravivosti, m\u00f4\u017eete prejs\u0165 na \u0161tvrt\u00fd krok. Vytvor\u00edte si pl\u00e1n pod\u013ea sch\u00e9my \u201eAK-POTOM\u201c, v\u00a0ktorom umiestnite objavoven\u00fa prek\u00e1\u017eku do \u010dasti \u201eAK\u201c a in\u0161trument\u00e1lnu akciu na prekonanie tejto prek\u00e1\u017eky do \u010dasti \u201ePOTOM\u201c; dokon\u010d\u00edte tak \u0161tvrt\u00fd krok strat\u00e9gie WOOP a\u00a0to tak, \u017ee prijmete svoj pl\u00e1n \u201eAK-POTOM\u201c pred svojim vn\u00fatorn\u00fdm zrakom. Hotovo!<\/p>\n<p>Tak\u017ee ak sa nechcete sta\u0165 obe\u0165ami va\u0161ich zlozvykov alebo chcete nau\u010di\u0165 ostatn\u00fdch, ako sa najlep\u0161ie chr\u00e1ni\u0165 pred konan\u00edm pod\u013ea zl\u00fdch n\u00e1vykov, urobte si \u00a0nasleduj\u00faci \u201eAK-POTOM\u201c pl\u00e1n: &#8220;Ak si dnes n\u00e1jdem pokojn\u00fa chv\u00ed\u013eu, potom nav\u0161t\u00edvim str\u00e1nku <em>www.woopmylife.org<\/em> a nau\u010d\u00edm sa pou\u017e\u00edva\u0165 strat\u00e9giu WOOP!\u201c Dokonca si m\u00f4\u017eete stiahnu\u0165aplik\u00e1ciu WOOP App. T\u00e1to aplik\u00e1cia je zdarma a stane sa va\u0161\u00edm najlep\u0161\u00edm \u00a0priate\u013eom pri va\u0161om \u00fasil\u00ed dosiahn\u00fa\u0165 v\u00e1\u0161 cie\u013e zmeni\u0165 va\u0161e zl\u00e9 n\u00e1vyky alebo pom\u00f4c\u0165 in\u00fdm \u013eu\u010fom splni\u0165 tento cie\u013e.<\/p>\n<p><em>Translated by: Peter Kolar\u010dik PhD.<\/em><\/p>\n<p>&nbsp;<\/p>\n","protected":false},"excerpt":{"rendered":"<p>Peter M. 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