{"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\/sk\/2018\/08\/how-to-set-goals-that-work\/","title":{"rendered":"Ako si stanovi\u0165 ciele, ktor\u00e9 bud\u00fa fungova\u0165?"},"content":{"rendered":"<p>&nbsp;<\/p>\n<p>Tracy Epton, University of Manchester, Ve\u013ek\u00e1 Brit\u00e1nia<\/p>\n<p><em>Stanovovanie si cie\u013eov je popul\u00e1rna technika<\/em><\/p>\n<p>Existuje mnoho r\u00f4znych techn\u00edk, ktor\u00e9 mo\u017eno pou\u017ei\u0165 na zmenu spr\u00e1vania (93 pod\u013ea aktu\u00e1lneho zoznamu!). Stanovenie si cie\u013ea je dobre zn\u00e1ma technika, ktor\u00fa v\u00e4\u010d\u0161ina \u013eud\u00ed u\u017e niekedy pou\u017eila. Pou\u017e\u00edvaj\u00fa ju charitat\u00edvne organiz\u00e1cie (napr. Alcohol Concern, charitat\u00edvna organiz\u00e1cia vo Ve\u013ekej Brit\u00e1nii, po\u017eiadala \u013eud\u00ed o stanovenie si cie\u013ea presta\u0165 v janu\u00e1ri pi\u0165), je s\u00fa\u010das\u0165ou komer\u010dn\u00fdch programov na zn\u00ed\u017eenie telesnej hmotnosti a\u00a0n\u00e1jdete ju dokonca aj v aplik\u00e1ci\u00e1ch pre fitness. Jeden ned\u00e1vny preh\u013eadov\u00fd \u010dl\u00e1nok sk\u00famal 384 overovan\u00ed \u00fa\u010dinnosti stanovenia si cie\u013ea v r\u00f4znych oblastiach, aby zistil, \u010di naozaj funguje, ak\u00e9 typy cie\u013eov funguj\u00fa najlep\u0161ie a \u010di nastavenie cie\u013eov funguje pre v\u0161etk\u00fdch.<\/p>\n<p><!--more--><\/p>\n<p><em>Funguje stanovovanie si cie\u013eov pri zmene spr\u00e1vania?<\/em><\/p>\n<p>&nbsp;<\/p>\n<p>Stanovenie si cie\u013ea funguje pri zmene r\u00f4znych spr\u00e1van\u00ed (vr\u00e1tane recykl\u00e1cie, \u0161portov\u00e9ho v\u00fdkonu, vzdel\u00e1vania a zdravia), aj ke\u010f sa pou\u017e\u00edva samostatne bez \u010fal\u0161\u00edch techn\u00edk zmeny spr\u00e1vania.<\/p>\n<p>&nbsp;<\/p>\n<p>Prekvapuj\u00face v\u0161ak je, \u017ee stanovovanie cie\u013ea nemus\u00ed fungova\u0165 lep\u0161ie, ke\u010f je kombinovan\u00e9 s in\u00fdmi technikami zmeny spr\u00e1vania, s ktor\u00fdmi sa be\u017ene sp\u00e1ja. Napr\u00edklad, prid\u00e1vanie sp\u00e4tnej v\u00e4zby (t. j. informovanie \u013eud\u00ed o ich aktu\u00e1lnom stave a\/alebo pokroku smerom k cie\u013eu) nezvy\u0161uje nutne jeho \u00fa\u010dinnos\u0165. E\u0161te d\u00f4le\u017eitej\u0161ie je, \u017ee \u017eiada\u0165 \u013eud\u00ed aby sa jasne zaviazali k cie\u013eu, alebo sa dokonca p\u00fdta\u0165, ako ve\u013emi anga\u017eovan\u00fd v dosahovan\u00ed svojho cie\u013ea s\u00fa, m\u00f4\u017ee dokonca zni\u017eova\u0165 \u00fa\u010dinnos\u0165 stanovovania si cie\u013eov.<\/p>\n<p>&nbsp;<\/p>\n<p>Na druhej strane intervencie, ktor\u00e9 zah\u0155\u0148ali sledovanie spr\u00e1vania bez toho, aby mu poskytli sp\u00e4tn\u00fa v\u00e4zbu (napr. zaznamen\u00e1vanie toho, ko\u013eko porci\u00ed ovocia a zeleniny zje) s\u00fa efekt\u00edvnej\u0161ie, ak sa prid\u00e1va aj stanovenie si cie\u013ea.<\/p>\n<p>&nbsp;<\/p>\n<p>Existuje ve\u013ea r\u00f4znych faktorov, ktor\u00e9 treba bra\u0165 do \u00favahy pri stanovovan\u00ed a vyhodnocovan\u00ed cie\u013eov, z ktor\u00fdch niektor\u00e9 s\u00fa v\u0161eobecne zn\u00e1me (napr. SMART ciele), n\u00e1jdu sa ale aj tak\u00e9, na ktor\u00e9 sa zab\u00fada.<\/p>\n<p><em>\u00a0<\/em><\/p>\n<p><em>\u010co m\u00f4\u017ee zlep\u0161i\u0165 efektivitu stanovovania si cie\u013eov pri zmene spr\u00e1vania?<\/em><\/p>\n<p>&nbsp;<\/p>\n<p>Existuje m\u00fdtus, \u017ee stanovenie si \u013eahko dosiahnute\u013en\u00e9ho cie\u013ea je efekt\u00edvnej\u0161ie v situ\u00e1ci\u00e1ch ako je napr\u00edklad snaha o zn\u00ed\u017eenie hmotnosti. Zmena v spr\u00e1van\u00ed v\u0161ak m\u00f4\u017ee by\u0165 v\u00fdraznej\u0161ia, ak s\u00fa nastaven\u00e9 ciele n\u00e1ro\u010dnej\u0161ie. N\u00e1ro\u010dn\u00e9 ciele s\u00fa tie, pri ktor\u00fdch sa o\u010dak\u00e1va, \u017ee ich spln\u00ed len mal\u00e1 \u010das\u0165 \u013eud\u00ed a zdaj\u00fa sa by\u0165 efekt\u00edvnej\u0161ie ako stredne n\u00e1ro\u010dn\u00e9 (o\u010dak\u00e1va sa, \u017ee ich dosiahne 15 a\u017e 50% \u013eud\u00ed) alebo jednoduch\u00e9 ciele (t.j. tie, pri ktor\u00fdch sa o\u010dak\u00e1va, \u017ee ich dosiahne viac ako polovica \u013eud\u00ed).<\/p>\n<p>&nbsp;<\/p>\n<p>Dobr\u00fdm sp\u00f4sobom ako zv\u00fd\u0161i\u0165 \u00faspe\u0161nos\u0165 k zmene spr\u00e1vania je hovori\u0165 o svojom cieli s in\u00fdmi \u013eu\u010fmi. Ciele s v\u00e4\u010d\u0161ou pravdepodobnos\u0165ou dosiahnete alebo sa smerom k nim aspo\u0148 pribl\u00ed\u017eite, ak je cie\u013e stanoven\u00fd verejne (t.j. m\u00e1te osobn\u00fd kontakt s niek\u00fdm, ke\u010f si cie\u013e stanovujete, alebo niekomu o va\u0161om cieli poviete, napr. ozn\u00e1mite kolegom, \u017ee pl\u00e1nujete presta\u0165 faj\u010di\u0165). Sp\u00edsanie si svojich cie\u013eov a\u00a0ich vystavenie na verejn\u00e9 miesto je odpor\u00fa\u010dan\u00e9 dokonca aj v \u0161portovej psychol\u00f3gii.<\/p>\n<p>&nbsp;<\/p>\n<p>K v\u00e4\u010d\u0161iemu \u00faspechu pri zmene spr\u00e1vania tie\u017e vedie spolupr\u00e1ca na cieli v skupine. Nastavenie jedn\u00e9ho v\u00e4\u010d\u0161ieho cie\u013ea spolo\u010dne v r\u00e1mci rodiny, pracovnej skupiny alebo \u0161portov\u00e9ho t\u00edmu alebo \u010do i\u00a0len skupiny priate\u013eov je efekt\u00edvnej\u0161ie, ako ke\u010f si ka\u017ed\u00e1 osoba v tejto skupine, stanovuje cie\u013e individu\u00e1lne.<\/p>\n<p>&nbsp;<\/p>\n<p><em>Na niektor\u00fdch veciach pri stanovovan\u00ed si cie\u013ea nez\u00e1le\u017e\u00ed<\/em><\/p>\n<p>&nbsp;<\/p>\n<p>Ciele, ktor\u00e9 sa zameriavaj\u00fa na spr\u00e1vanie (napr. programy na zn\u00ed\u017eenie telesnej hmotnosti \u010dasto nab\u00e1daj\u00fa \u013eud\u00ed, aby si stanovili ciele zameran\u00e9 na spr\u00e1vanie, ako napr\u00edklad jes\u0165 iba 1200 kal\u00f3ri\u00ed denne), s\u00fa rovnako \u00fa\u010dinn\u00e9 ako ciele zameran\u00e9 na v\u00fdsledok (napr. cie\u013e straty ur\u010dit\u00e9ho mno\u017estva hmotnosti ka\u017ed\u00fd t\u00fd\u017ede\u0148).<\/p>\n<p>&nbsp;<\/p>\n<p>Ciele, ktor\u00e9 s\u00fa zameran\u00e9 na zlep\u0161enie v\u00e1\u0161ho v\u00fdkonu v porovnan\u00ed s aktu\u00e1lnym postaven\u00edm (napr. chodi\u0165 o 5 000 krokov denne viac), s\u00fa rovnako \u00fa\u010dinn\u00e9 ako tie, ktor\u00e9 s\u00fa zalo\u017een\u00e9 na absol\u00fatnom externom \u0161tandarde (napr. chodi\u0165 10 000 krokov za de\u0148).<\/p>\n<p>&nbsp;<\/p>\n<p>Ciele, ktor\u00e9 s\u00fa nastaven\u00e9 samostatne, nastaven\u00e9 niek\u00fdm in\u00fdm, alebo s\u00fa nastaven\u00e9 spolo\u010dne v r\u00e1mci skupiny s\u00fa rovnako \u00fa\u010dinn\u00e9. Je tie\u017e v poriadku nastavi\u0165 si viac ako jeden cie\u013e naraz alebo opakovane nastavi\u0165 rovnak\u00fd cie\u013e v priebehu ur\u010dit\u00e9ho \u010dasov\u00e9ho obdobia &#8211; v \u00fa\u010dinnosti nie je \u017eiadny rozdiel.<\/p>\n<p><em>\u00a0<\/em><\/p>\n<p><em>Praktick\u00e9 odpor\u00fa\u010dania<\/em><\/p>\n<p><em>\u00a0<\/em><\/p>\n<p>Ak povzbudzujete \u013eud\u00ed k stanovovaniu si cie\u013eov alebo ak si ich sami stanovujete, nezab\u00fadajte na nasledovn\u00e9 body.<\/p>\n<p>&nbsp;<\/p>\n<p>Po\u017eiadajte \u013eud\u00ed:<\/p>\n<ol>\n<li><strong>Stanovi\u0165 si pomerne zlo\u017eit\u00fd cie\u013e <\/strong>\u2013 pom\u00f4\u017ee im to urobi\u0165 v\u00e4\u010d\u0161\u00ed pokrok<\/li>\n<li><strong>Poveda\u0165 \u013eu\u010fom o svojom cieli<\/strong> \u2013 t\u00ed, ktor\u00ed o svojich cie\u013eoch hovoria s\u00fa \u00faspe\u0161nej\u0161\u00ed ako t\u00ed, ktor\u00ed si to nech\u00e1vaj\u00fa pre seba<\/li>\n<li><strong>Stanovte si kolekt\u00edvne ciele <\/strong>\u2013 cie\u013e, ktor\u00ed zdie\u013ea v\u00e4\u010d\u0161ia skupina je efekt\u00edvnej\u0161ia ako cie\u013e stanoven\u00fd si viacer\u00fdmi \u013eu\u010fmi individu\u00e1lne<\/li>\n<\/ol>\n<p>&nbsp;<\/p>\n<p>\u010comu by ste sa mali vyhn\u00fa\u0165<\/p>\n<ol>\n<li><strong>Nep\u00fdtajte sa ako anga\u017eovan\u00fd je niekto v dosahovan\u00ed svojho cie\u013ea:<\/strong>\u00a0 ak ve\u013emi anga\u017eovan\u00ed nie s\u00fa, vr\u00e1ti sa v\u00e1m to sp\u00e4\u0165 v tom, \u017ee na to zbyto\u010dne up\u00fatate ich pozornos\u0165!<\/li>\n<\/ol>\n<p>&nbsp;<\/p>\n<p><em>Prelo\u017eila: Zuzana Dankulincov\u00e1<\/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":"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","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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