{"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\/tr\/2016\/01\/getting-into-the-habit-applying-the-science-of-habit-formation-to-the-real-world\/","title":{"rendered":"Al\u0131\u015fkanl\u0131\u011fa Giri\u015f: Al\u0131\u015fkanl\u0131k olu\u015fum bilimini ger\u00e7ek d\u00fcnyaya uygulama"},"content":{"rendered":"

By Benjamin Gardner, King\u2019s College London<\/strong><\/p>\n

\u2018Al\u0131\u015fkanl\u0131k\u2019 nedir?<\/em><\/p>\n

Film izlerken neden patlam\u0131\u015f m\u0131s\u0131r yeriz? \u00c7o\u011fumuz i\u00e7in cevap, patlam\u0131\u015f m\u0131s\u0131r yemek, film izlerken g\u00f6stermi\u015f oldu\u011fumuz al\u0131\u015f\u0131lagelmi\u015f bir tepkidir. Psikologlar, \u2018al\u0131\u015f\u0131lagelmi\u015f<\/a> davran\u0131\u015flar\u0131\u2019, durum (sinema) ve bizim bu durumlara kar\u015f\u0131 olan tepkilerimiz (patlam\u0131\u015f m\u0131s\u0131r yemek) aras\u0131ndaki \u00f6\u011frenilmi\u015f ili\u015fkilendirme sayesinde olu\u015fan otomatik eylemler olarak tan\u0131mlar.<\/p>\n

<\/p>\n

Al\u0131\u015fkanl\u0131k ili\u015fkilendirmeleri, spesifik bir durum kar\u015f\u0131s\u0131nda (sinema salonuna varmak), s\u00fcrekli\/tutarl\u0131 olarak yapt\u0131\u011f\u0131m\u0131z bir \u015feyin (patlam\u0131\u015f m\u0131s\u0131r yemek) istenilen bir sonu\u00e7 getirmesiyle geli\u015ftirilir (ho\u015f bir tat). Zaman i\u00e7inde ili\u015fkilendirme o kadar bir g\u00fc\u00e7lenir ki, sadece durumla kar\u015f\u0131la\u015f\u0131ld\u0131\u011f\u0131nda bile ne yapt\u0131\u011f\u0131m\u0131z\u0131 d\u00fc\u015f\u00fcnmeye gerek kalmadan eylem otomatik olarak tetiklenir. Karar vermeyi atlayarak olu\u015fan al\u0131\u015f\u0131lagelmi\u015f eylemler, zihnin kaynaklar\u0131n\u0131 bilin\u00e7li d\u00fc\u015f\u00fcnmeye daha \u00e7ok de\u011fecek g\u00f6revler i\u00e7in bo\u015falt\u0131r.<\/p>\n

Al\u0131\u015fkanl\u0131klar\u0131m\u0131z\u0131 nas\u0131l \u00f6\u011freniriz?<\/em><\/p>\n

Ara\u015ft\u0131rmac\u0131lar,<\/a> al\u0131\u015fkanl\u0131k \u00f6\u011frenme konusunda, \u00e7o\u011fu hayvanlar \u00fczerinde ger\u00e7ekle\u015ftirilen, 150 y\u0131l\u0131 a\u015fm\u0131\u015f \u00e7al\u0131\u015fmalar y\u00fcr\u00fctmektedirler. Son zamanlarda, sa\u011fl\u0131k psikologlar\u0131, ger\u00e7ek hayatta al\u0131\u015fkanl\u0131k olu\u015fumunu ve bu olu\u015fumun sa\u011fl\u0131kl\u0131 davran\u0131\u015flar\u0131n\u0131 ne \u015fekilde destekleyece\u011fi konusunda ara\u015ft\u0131rmalara ba\u015flad\u0131. Bir ara\u015ft\u0131rma <\/a>g\u00f6sterdi ki, yeni eylemlerin ilk seferde birka\u00e7 kez tekrar\u0131, plato evresine ula\u015f\u0131l\u0131na kadar yava\u015flayan otomatistik \u00f6z de\u011ferlendirmenin (i.e. al\u0131\u015fkanl\u0131k g\u00fcc\u00fc) h\u0131zl\u0131 bir kazan\u0131ma ula\u015fmas\u0131n\u0131 tetikledi. G\u00f6zlemsel<\/a> ara\u015ft\u0131rma\u00a0g\u00f6sterdi ki, yemek se\u00e7imi,egzersiz ve a\u015f\u0131r\u0131 i\u00e7ki t\u00fcketimi gibi bir\u00e7ok sa\u011fl\u0131k bazl\u0131 eylemler d\u00fc\u015f\u00fcn\u00fclerek de\u011fil al\u0131\u015fkanl\u0131larla yap\u0131lm\u0131\u015ft\u0131r.<\/p>\n

Al\u0131\u015fkanl\u0131k olu\u015fumu ne kadar s\u00fcrer?<\/em><\/p>\n

Bu konuda ki kan\u0131tlar kar\u0131\u015f\u0131k.\u00a0Bir ara\u015ft\u0131rma<\/a>, al\u0131\u015fkanl\u0131klar\u0131n ortalama 66 g\u00fcnde olu\u015ftu\u011funu \u00f6ne s\u00fcrerken, di\u011fer<\/a> bir ara\u015ft\u0131rma spor salonuna yeni ba\u015flayanlar\u0131n, egzersiz al\u0131\u015fkanl\u0131\u011f\u0131n\u0131n olu\u015fmas\u0131 i\u00e7in 6 hafta boyunca haftada en az 4 kez egzersiz yapmas\u0131 gerekti\u011fini buldu. Her hal\u00fckarda, plastik cerrahi Dr. Maxwell Maltz taraf\u0131ndan ba\u015flat\u0131l\u0131p her yerde<\/a> patlak veren \u015fehir efsanesi muhtemelen 21 g\u00fcn de\u011fildir.<\/p>\n

Ancak, al\u0131\u015fkanl\u0131k-olu\u015fumu sorusu g\u00f6r\u00fcnd\u00fc\u011f\u00fc gibi net de\u011fildir.\u00a0Al\u0131\u015fkanl\u0131\u011f\u0131n varl\u0131\u011f\u0131n\u0131 tespit edecek objektif kriterler olmad\u0131\u011f\u0131 i\u00e7in, <\/a>kesin bir tav\u0131rla bir insan\u0131n al\u0131\u015fkanl\u0131\u011f\u0131 var di\u011ferinin ise yok demek imkans\u0131zd\u0131r. Davran\u0131\u015flar\u0131 al\u0131\u015f\u0131lm\u0131\u015f veya al\u0131\u015f\u0131lmam\u0131\u015f diye ifade etmektense daha \u00e7ok veya daha az al\u0131\u015f\u0131lm\u0131\u015f diye ifade etmek daha ger\u00e7ek\u00e7i olur. Bu al\u0131\u015fkanl\u0131k-olu\u015fumu s\u00fcrecini g\u00fcvenli hesaplamay\u0131 zorla\u015ft\u0131r\u0131r.<\/p>\n

\u0130yi haber ise, m\u00fcdahele ara\u015ft\u0131rmalar\u0131nda g\u00fcnl\u00fck yeni eylemler yapan kat\u0131l\u0131mc\u0131lar, iki haftada bu eylemlerin \u2018k\u00f6kle\u015fmi\u015f huy\u2019 veya rutinlerinin bir par\u00e7as\u0131 haline geldi\u011fini rapor etmi\u015flerdir.<\/p>\n

Davran\u0131\u015f\u0131 de\u011fi\u015ftirmek i\u00e7in al\u0131\u015fkanl\u0131\u011f\u0131 nas\u0131l kullanabilirz?<\/em><\/p>\n

Al\u0131\u015fkanl\u0131k olu\u015fumunun, davran\u0131\u015f\u0131n de\u011fi\u015fimde \u00f6nemli \u00e7\u0131kar\u0131mlar\u0131 vard\u0131r, \u00e7\u00fcnk\u00fc al\u0131\u015fkanl\u0131klar\u0131n uzun s\u00fcre s\u00fcrd\u00fcr\u00fcld\u00fc\u011f\u00fc d\u00fc\u015f\u00fcn\u00fcl\u00fcr. S\u00fcpriz olarak, birka\u00e7 ara\u015ft\u0131rma sa\u011fl\u0131kl\u0131 eylemleri desteklemek ad\u0131na al\u0131\u015fkanl\u0131k olu\u015fumunu kullanarak, umut veren sonu\u00e7lar elde etmi\u015ftir.<\/p>\n

\u00d6rne\u011fin, \u00e7ocuklar\u0131 i\u00e7in nas\u0131l sa\u011fl\u0131kl\u0131 beslenme al\u0131\u015fkanl\u0131klar\u0131 (meyve ve sebzeler, sa\u011fl\u0131kl\u0131 at\u0131\u015ft\u0131rmal\u0131klar, su) olu\u015fturacaklar\u0131 konusunda tavsiye alan ebeveynler, 8 hafta sonra \u00e7ocuklar\u0131n\u0131n sa\u011fl\u0131kl\u0131 beslenme al\u0131\u015fkanl\u0131klar\u0131 olu\u015fturdu\u011funu ve \u00e7ocuklar\u0131n\u0131n beslenme kalitesinde geli\u015fmeler oldu\u011funu rapor ettiler.<\/p>\n

Normal oturma rutinleriyle hafif fiziksel aktiviteyi entegre etmeyi destekleyen bir uygulama, toplumdaki ya\u015fl\u0131 yeti\u015fkinlerin oturma s\u00fcresinde azalma, y\u00fcremelerinde, ve orta-d\u00fczeyde aktivitelerinde artma bulmu\u015ftur.<\/p>\n

Bunlar\u0131n hepsi i\u00e7in bir uyar\u0131 mevcuttur. Eylem i\u00e7in \u2018al\u0131\u015f\u0131lagelmi\u015f\u2019 demek, ger\u00e7ek anlamda ne ifade eder? Diyelim ki, herhangi biri, 30 dakika d\u00fc\u015f\u00fcnmeksizin fiziksel aktivite yapt\u0131\u011f\u0131n\u0131 rapor etti, bu ki\u015fi ne demek istiyordur? Kendimizi nadiren ne yapt\u0131\u011f\u0131m\u0131za dair fark\u0131ndal\u0131\u011f\u0131m\u0131z olmadan 30 dakikal\u0131k aktiviteyi tamamlam\u0131\u015f buluruz. Yak\u0131n zamanda \u00f6ne s\u00fcrd\u00fck ki, herhangi bir eylemin al\u0131\u015fkanl\u0131k olabilece\u011fine dair 2 yol vard\u0131r: Bir\u015fey yapmak i\u00e7in al\u0131\u015f\u0131lagelmi\u015f \u2018karar\u2019 verebilir (bu al\u0131\u015f\u0131lagelmi\u015f uyar\u0131d\u0131r), veya al\u0131\u015f\u0131lagelmi\u015f eylem ger\u00e7ekle\u015ftirebiliriz (al\u0131\u015f\u0131lagelmi\u015f uygulama). Al\u0131\u015f\u0131lagelerek egzersiz yapmaya \u2018karar\u2019 vermek (durumun otomatik olarak d\u00fcrt\u00fcy\u00fc egzersize ba\u015flamak i\u00e7in tetiklemesi), insanlar\u0131n ne s\u0131kl\u0131kta egzersiz yapacaklar\u0131n\u0131 tahmin eder. Fakat, rutin olarak egzersiz \u2018yapma\u2019 al\u0131\u015fkanl\u0131\u011f\u0131n\u0131n olmas\u0131, yani rutininin bir par\u00e7as\u0131n\u0131n (y\u00fcr\u00fcy\u00fc\u015f band\u0131 kullanarak bitirme) gelecek par\u00e7as\u0131n\u0131 tetiklemesi (a\u011f\u0131rl\u0131k kald\u0131rma), insanlar\u0131n ne s\u0131kl\u0131kta egzersiz yapt\u0131\u011f\u0131n\u0131 tahmin etmez.<\/p>\n

Praktikal Tavsiyeler:<\/em><\/p>\n

Pratisyenler, al\u0131\u015fkanl\u0131k ilkelerini davran\u0131\u015f de\u011fi\u015fimi tavsiyeleriyle birle\u015ftirmeyi g\u00f6z \u00f6n\u00fcnde bulundurmal\u0131d\u0131rlar. Bunu yapman\u0131n birka\u00e7 yolu vard\u0131r.<\/p>\n