{"id":1572,"date":"2019-12-16T15:55:17","date_gmt":"2019-12-16T15:55:17","guid":{"rendered":"http:\/\/practicalhealthpsychology.com\/?p=1572"},"modified":"2025-11-04T14:23:12","modified_gmt":"2025-11-04T14:23:12","slug":"becoming-your-better-self-as-reason-for-changing-behavior","status":"publish","type":"post","link":"https:\/\/practicalhealthpsychology.com\/zh\/2019\/12\/becoming-your-better-self-as-reason-for-changing-behavior\/","title":{"rendered":"\u6210\u4e3a\u4e00\u4e2a\u66f4\u597d\u7684\u81ea\u5df1\u4f5c\u4e3a\u6539\u53d8\u884c\u4e3a\u7684\u7406\u7531"},"content":{"rendered":"<p><span style=\"font-weight: 400;\">\u6e29\u59ae\u5f17\u91cc\u5fb7\u00b7\u683c\u5df4\u5fb7(Winifred Gebhardt)\uff0c\u83b1\u987f\u5927\u5b66\uff0c\u8377\u5170<\/span><\/p>\n<p><span style=\"font-weight: 400;\">\u5927\u7ea6\u5728\u4e5d\u5e74\u524d\uff0c\u6211\u4e00\u591c\u4e4b\u95f4\u6210\u4e86\u7d20\u98df\u4e3b\u4e49\u8005\u3002\u5728\u6211\u5f53\u65f6\u6b63\u5728\u8bfb\u7684\u4e00\u672c\u5c0f\u8bf4\u4e2d\uff0c\u4e3b\u4eba\u516c\u89e3\u91ca\u4e86\u4ed6\u4e3a\u4ec0\u4e48\u4e0d\u80fd\u5403\u201c\u5728\u67d0\u4e2a\u65f6\u5019\u5fc3\u810f\u4e00\u76f4\u5728\u8df3\u52a8\u201d\u7684\u4e1c\u897f\u3002\u8fd9\u51e0\u53e5\u8bdd\u5c31\u50cf\u4e00\u9053\u60ca\u96f7\u3002\u6211\u610f\u8bc6\u5230\u8fd9\u6b63\u662f\u6211\u7684\u611f\u53d7\u3002\u4e8e\u662f\u6211\u7acb\u523b\u505c\u6b62\u5403\u8089\u548c\u9c7c\uff0c\u4ece\u90a3\u4ee5\u540e\u6211\u5c31\u4e00\u76f4\u575a\u6301\u8fd9\u79cd\u65b0\u7684\u996e\u98df\u4e60\u60ef\u3002\u65b0\u7684\u884c\u4e3a\u5b8c\u5168\u7b26\u5408\u201c\u6211\u662f\u8c01\u201d\u3002<\/span><\/p>\n<p><span style=\"font-weight: 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400;\">\u6211\u201c\u4e0d\u5403\u52a8\u7269\u201d\u7684\u884c\u4e3a\u7b26\u5408\u6211\u7684\u81ea\u6211\u8ba4\u77e5\u3002\u4f5c\u4e3a\u4e00\u4e2a\u7d20\u98df\u8005\u7684\u610f\u8bc6\u548c\u884c\u4e3a\uff0c\u7ed9\u4e86\u6211\u4e00\u79cd\u201c\u81ea\u6211\u201d\u662f\u4e00\u4e2a\u5173\u5fc3\u3001\u4f53\u8d34\u3001\u70ed\u7231\u52a8\u7269\u7684\u4eba\u7684\u79ef\u6781\u770b\u6cd5\u3002\u6bcf\u6b21\u6211\u8c08\u5230\u8fd9\u4e2a\u9009\u62e9\uff0c\u6216\u8005\u62d2\u7edd\u4e00\u9053\u6709\u8089\u7684\u83dc\uff0c\u6211\u7684\u201c\u81ea\u6211\u201d\u90fd\u4f1a<\/span><a href=\"about:blank\"><span style=\"font-weight: 400;\">\u5f97\u5230\u80af\u5b9a<\/span><\/a><span style=\"font-weight: 400;\">\u3002<\/span><\/p>\n<p><span style=\"font-weight: 400;\">\u6211\u4eec\u5c06\u81ea\u5df1\u7684\u884c\u4e3a\u89c6\u4e3a\u81ea\u5df1\u7684\u4e00\u90e8\u5206\uff0c<\/span><i><span style=\"font-weight: 400;\">\u5e76<\/span><\/i><span style=\"font-weight: 400;\">\u5e0c\u671b\u81ea\u6211\u611f\u89c9\u826f\u597d\uff0c\u8fd9\u662f\u5065\u5eb7\u5e72\u9884\u975e\u5e38\u6709\u7528\u7684\u8d77\u70b9\u3002\u4f8b\u5982\uff0c\u8ba4\u8bc6\u5230\u4e0d\u5065\u5eb7\u7684\u884c\u4e3a\u5982\u4f55\u5f15\u8d77\u79ef\u6781\u7684\u81ea\u6211\u770b\u6cd5\uff08\u4f8b\u5982\uff0c\u5728\u665a\u9910\u671f\u95f4\u559d\u4e86\u5f88\u591a\u9152\uff0c\u56e0\u4e3a\u6211\u8ba4\u4e3a\u81ea\u5df1\u662f\u4eab\u53d7\u7f8e\u597d\u751f\u6d3b\u7684\u4eba\uff09\uff0c\u5219\u53ef\u4ee5\u7528\u5176\u4ed6\u7684\u3001\u5371\u5bb3\u8f83\u5c0f\u751a\u81f3\u5065\u5eb7\u7684\u884c\u4e3a\uff08\u4f8b\u5982\uff0c\u559d\u4e00\u79cd\u4ecd\u7136\u53cd\u6620\u8f7b\u677e\u751f\u6d3b\u65b9\u5f0f\u7684\u975e\u9152\u7cbe\u66ff\u4ee3\u54c1\uff09\u6765\u7ef4\u6301\u8fd9\u4e9b\u81ea\u6211\u770b\u6cd5\u3002\u6539\u53d8\u7684\u5173\u952e\u662f\u4f7f\u6211\u4eec\u6240\u505a\u7684\u4e8b\u60c5\u4e0e\u6211\u4eec\u8ba4\u4e3a\u81ea\u5df1\u771f\u6b63\u662f\u7684\u90a3\u79cd\u4eba\u76f8\u5173\u3002<\/span><a href=\"https:\/\/selfdeterminationtheory.org\/SDT\/documents\/2000_RyanDeci_SDT.pdf\"><span style=\"font-weight: 400;\">\u6839\u636e\u81ea\u6211\u51b3\u5b9a\u7406\u8bba\uff0c\u8fd9\u79cd\u6240\u8c13\u7684\u7efc\u5408\u6027\u7684\u6539\u53d8\u52a8\u673a\u662f\u6700\u63a5\u8fd1\u4e8e\u7eaf\u7cb9\u7684\u5185\u5728\u52a8\u673a\u7684<\/span><\/a><span style=\"font-weight: 400;\">\uff0c\u5728\u8fd9\u79cd\u52a8\u673a\u4e2d\uff0c\u6211\u4eec\u8868\u73b0\u51fa\u67d0\u79cd\u884c\u4e3a\u662f\u56e0\u4e3a\u4eab\u53d7\u5b83\u5e26\u6765\u7684\u6109\u60a6\u611f\u3002<\/span><\/p>\n<p><b>\u6211\u4eec\u672a\u6765\u751f\u6d3b\u7684\u4e00\u90e8\u5206<\/b><\/p>\n<p><span style=\"font-weight: 400;\">\u6211\u4eec\u4eba\u7c7b\u662f\u5353\u8d8a\u7684\u65f6\u95f4\u65c5\u884c\u8005\uff0c<\/span><a href=\"http:\/\/www.prioritymanagement.nl\/wp-content\/uploads\/2016\/04\/KILLINGSWORTH-GILBERT-2010.pdf\"><span style=\"font-weight: 400;\">\u51e0\u4e4e\u4e00\u534a\u7684\u65f6\u95f4\u90fd\u5728\u5e7b\u60f3\u672a\u6765<\/span><\/a><span style=\"font-weight: 400;\">\u3002\u5728\u8fd9\u4e2a\u672a\u6765\uff0c\u6211\u4eec\u4e3a\u81ea\u5df1\u521b\u9020\u4e86\u8bb8\u591a\u53ef\u80fd\u6027\uff1b\u8fd9\u4e9b\u9009\u62e9\u88ab\u79f0\u4e3a\u201c<\/span><a href=\"https:\/\/www.researchgate.net\/publication\/232565363_Possible_Selves\"><span style=\"font-weight: 400;\">\u53ef\u80fd\u7684\u81ea\u6211<\/span><\/a><span style=\"font-weight: 400;\">\u201d\u3002\u4ed6\u4eec<\/span><a href=\"https:\/\/practicalhealthpsychology.com\/2017\/05\/harnessing-your-imagination-using-the-power-of-mental-imagery-to-change-health-behaviour\/\"><span style=\"font-weight: 400;\">\u5f15\u5bfc\u6211\u4eec\u7684\u5f62\u8c61<\/span><\/a><span style=\"font-weight: 400;\">\uff0c\u589e\u52a0\u6211\u4eec\u5bf9\u76ee\u6807\u76f8\u5173\u673a\u4f1a\u7684\u5f00\u653e\u5ea6\u3002\u4f8b\u5982\uff0c\u672a\u6765\u7684\u81ea\u6211\u5f62\u8c61\u662f\u201c\u6212\u70df\u8005\u201d\u6216\u201c\u4e0d\u5438\u70df\u8005\u201d\uff0c\u8fd9\u4f1a\u5927\u5927\u589e\u52a0\u6212\u70df\u7684\u610f\u56fe\u3001\u6212\u70df\u7684\u5c1d\u8bd5\uff0c\u4e5f\u4f1a\u8ba9\u6212\u70df\u6210\u529f\u3002<\/span><a href=\"https:\/\/core.ac.uk\/download\/pdf\/34662131.pdf\"><span style=\"font-weight: 400;\">\u56e0\u6b64\uff0c\u5438\u70df\u8005\u5728\u771f\u6b63\u6212\u70df\u4e4b\u524d\uff0c\u5fc5\u987b\u80fd\u591f\u628a\u81ea\u5df1\u60f3\u8c61\u6210\u201c\u672a\u6765\u7684\u4e0d\u5438\u70df\u8005\u201d<\/span><\/a><span style=\"font-weight: 400;\">\u3002\u6211\u548c\u6211\u7684\u540c\u4e8b\u827e\u7433\u00b7\u6885\u6770\uff08Eline Meijer\uff09\u76ee\u524d\u6b63\u5728\u8fdb\u884c\u4e00\u9879\u7814\u7a76\uff0c\u5728\u8fd9\u9879\u7814\u7a76\u4e2d\uff0c\u5438\u70df\u8005\u53ef\u4ee5\u60f3\u8c61\uff0c\u5982\u679c\u4ed6\u4eec\u4e0d\u6212\u70df\uff0c\u7ee7\u7eed\u5438\u70df\uff0c\u4ed6\u4eec\u4f1a\u53d8\u6210\u4ec0\u4e48\u6837\u7684\u4eba\u3002\u53c2\u4e0e\u8005\u5199\u4e0b\u8fd9\u4e9b\u56fe\u7247\u63d0\u4f9b\u4e0e\u4ed6\u4eec\u76f8\u5173\u7684\u56fe\u7247\/\u7167\u7247\u3002\u8fd9\u79cd\u5e72\u9884\u4f1a\u4ea7\u751f\u8fd9\u6837\u7684\u5f62\u8c61\uff1a\u5982\u679c\u6211\u6212\u70df\uff0c\u6211\u5c06\u6210\u4e3a\u201c\u4e00\u4e2a\u6027\u683c\u575a\u5f3a\u3001\u806a\u660e\u7684\u5973\u4eba\u201d\u6216\u201c\u4e00\u4e2a\u66f4\u52a0\u5e73\u8861\u3001\u65e0\u5fe7\u65e0\u8651\u7684\u7236\u4eb2\u548c\u7231\u4eba\u201d\uff1b\u53cd\u4e4b\uff0c\u5982\u679c\u6211\u7ee7\u7eed\u5438\u70df\uff0c\u6211\u5c06\u6210\u4e3a\u201c\u4e00\u4e2a\u54b3\u55fd\u3001\u6c14\u5598\u5401\u5401\u3001\u75db\u82e6\u4e0d\u582a\u7684\u8001\u5973\u4eba\u201d\u6216\u201c\u4e00\u4e2a\u53cd\u793e\u4f1a\u3001\u81ed\u70d8\u70d8\u3001\u865a\u5f31\u7684\u7537\u4eba\u201d\u3002\u7b2c\u4e00\u4e2a\u60ca\u4eba\u7684\u53d1\u73b0\u662f\uff0c\u5927\u591a\u6570\u63d0\u4f9b\u7684\u56fe\u7247\/\u7167\u7247\u5728\u6027\u8d28\u4e0a\u662f\u8c61\u5f81\u6027\u7684\uff0c<\/span><i><span style=\"font-weight: 400;\">\u4e0d<\/span><\/i><span style=\"font-weight: 400;\">\u5305\u542b\u5438\u70df\u7684\u4eba\u6216\u4ea7\u54c1\u3002\u4e0e\u56fe\u7247\u7684\u4e66\u9762\u8054\u7cfb\u5305\u62ec\uff1a\u201c\u65e0\u5fe7\u65e0\u8651\u201d\u3001\u201c\u5b8c\u6574\u201d\u548c\u201c\u679c\u65ad\u201d\u4e0e\u201c\u5438\u6bd2\u201d\u3001\u201c\u6291\u90c1\u201d\u548c\u201c\u7edd\u671b\u201d\u3002\u6211\u4eec\u4ecd\u9700\u8c03\u67e5\u5e72\u9884\u662f\u5426\u4f1a\u6539\u53d8\u884c\u4e3a\uff0c\u4f46\u6211\u4eec\u6000\u7591\uff0c\u5728\u9700\u8981\u7684\u65f6\u5019\uff0c\u4f8b\u5982\u5728\u6709\u6b32\u671b\u7684\u65f6\u5019\uff0c\u8ba9\u8fd9\u4e9b\u201c\u81ea\u6211\u5f62\u8c61\u201d\u968f\u65f6\u53ef\u7528\uff0c\u6709\u52a9\u4e8e\u4fdd\u6301\u6b63\u5e38\u3002\u672a\u6765\u81ea\u6211\u5e72\u9884\u7684\u6709\u6548\u6027\u7684\u8bc1\u636e\u5df2\u7ecf\u5b58\u5728\u4e8e<\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pubmed\/17385955\"><span style=\"font-weight: 400;\">\u5176\u4ed6\u5065\u5eb7\u884c\u4e3a\uff0c\u5982\u8fd0\u52a8<\/span><\/a><span style=\"font-weight: 400;\">\u3002<\/span><\/p>\n<p><b>\u6211\u4eec\u5728\u611f\u89c9\u5c5e\u4e8e\u81ea\u5df1\u7684\u7fa4\u4f53\u4e2d\u8301\u58ee\u6210\u957f<\/b><\/p>\n<p><span style=\"font-weight: 400;\">\u5728\u65e5\u5e38\u751f\u6d3b\u4e2d\uff0c\u62b5\u5236\u6b32\u671b\u6216\u8bf1\u60d1\u5728\u793e\u4ea4\u573a\u5408\u53ef\u80fd\u7279\u522b\u56f0\u96be\u3002\u4f5c\u4e3a\u4e00\u4e2a\u6212\u70df\u8005\uff0c\u4e00\u65e6\u4f60\u4e0d\u518d\u548c\u4eb2\u670b\u597d\u53cb\u4fdd\u6301\u4e00\u81f4\uff0c\u4f60\u53ef\u80fd\u4f1a\u5bb3\u6015\u88ab\u793e\u4f1a\u62d2\u7edd\u3002\u4f60\u4e5f\u53ef\u80fd\u9519\u8fc7\u4e86\u91cd\u89c6\u7684\u5171\u540c\u6d3b\u52a8\u3002\u6211\u4eec\u7684\u5f88\u591a\u81ea\u6211\u8ba4\u77e5\u90fd\u662f\u57fa\u4e8e\u6211\u4eec\u6240\u5c5e\u7684\u793e\u4f1a\u7fa4\u4f53\u3002\u4f8b\u5982\uff0c<\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pubmed\/17385955\"><span style=\"font-weight: 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