{"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\/zh\/2017\/04\/the-power-of-planning\/","title":{"rendered":"<strong>\u8ba1\u5212\u7684\u529b\u91cf<\/strong>"},"content":{"rendered":"<p>\u7531\u7ebd\u7ea6\u5927\u5b66\u7684\u76ae\u7279\u00b7M\u00b7\u6208\u5c14\u7ef4\u7b56\u64b0\u7a3f<\/p>\n<p>\u6bcf\u4e2a\u4eba\u90fd\u6709\u574f\u4e60\u60ef\u3002\u5728\u5904\u4e8e\u538b\u529b\u4e2d\u65f6\u5403\u96f6\u98df\uff0c\u6216\u8005\u5728\u548c\u670b\u53cb\u4eec\u4e00\u8d77\u653e\u677e\u65f6\u559d\u592a\u591a\u9152\u3002\u8ba9\u793e\u4ea4\u5a92\u4f53\u5206\u6563\u81ea\u5df1\u5b8c\u6210\u7d27\u8feb\u5de5\u4f5c\u9879\u76ee\u7684\u6ce8\u610f\u529b\uff0c\u6216\u8005\u4e0e\u540c\u4e8b\u3001\u670b\u53cb\u548c\u5bb6\u4eba\u53d1\u751f\u4e0d\u5fc5\u8981\u7684\u4e89\u5435\uff0c\u4ece\u800c\u4ea7\u751f\u4e0d\u5fc5\u8981\u7684\u538b\u529b\u3002\u4f60\u5982\u4f55\u624d\u80fd\u6539\u53d8\u8fd9\u4e9b\u574f\u4e60\u60ef\u5462\uff1f<\/p>\n<p><!--more--><\/p>\n<p>\u53ef\u80fd\u8bb8\u591a\u4eba\u544a\u8bc9\u4f60\uff0c\u4f60\u53ea\u9700\u8981\u81f4\u529b\u4e8e\u505c\u6b62\u8fd9\u4e9b\u4e0d\u826f\u5374\u53c8\u5bfb\u5e38\u7684\u4e60\u60ef\uff0c\u5e76\u4e14\uff0c\u5728\u8fd9\u6761\u9053\u8def\u4e0a\uff0c\u4f60\u5982\u679c\u8db3\u591f\u52aa\u529b\uff0c\u5c06\u4f1a\u6446\u8131\u5b83\u4eec\u3002\u7136\u800c\uff0c\u5173\u4e8e\u52a8\u673a\u7684<a 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href=\"http:\/\/psycnet.apa.org\/journals\/amp\/54\/7\/493\/\">\u7814\u7a76<\/a>\u4e2d\uff0c\u53d1\u73b0\u4eba\u4eec\u5e94\u8be5\u4e3a\u5982\u4f55\u5b9e\u73b0\u4ed6\u4eec\u7684\u76ee\u6807\u5236\u5b9a\u8ba1\u5212\u3002\u6700\u6709\u6548\u7684\u662f\u901a\u8fc7\u4f7f\u7528<strong>\u5982\u679c\u2014\u90a3\u4e48<\/strong>\u683c\u5f0f\uff0c\u660e\u786e\u8bf4\u660e\u4f60\u5e0c\u671b\u4f55\u65f6\u3001\u4f55\u5730\u4ee5\u53ca\u5982\u4f55\u5b9e\u73b0\u76ee\u6807\u7684\u8ba1\u5212\u3002\u4ee5\u4f60\u5728\u670b\u53cb\u7684\u966a\u4f34\u4e0b\u4f1a\u559d\u8fc7\u591a\u9152\u4e3a\u4f8b\u3002\u5728\u8ba1\u5212\u7684<strong>\u5982\u679c<\/strong>\u90e8\u5206\uff0c\u4f60\u786e\u5b9a\u4e86\u5728\u901a\u5e38\u60c5\u51b5\u4e0b\u89e6\u53d1\u4f60\u574f\u4e60\u60ef\u7684\u5173\u952e\u60c5\u5883\uff0c\u53ef\u80fd\u662f\u4f60\u7684\u670b\u53cb\u9012\u7ed9\u4f60\u4e00\u676f\u9152\u3002\u5728<strong>\u90a3\u4e48<\/strong>\u90e8\u5206\uff0c\u4f60\u6307\u5b9a\u4e00\u4e2a\u53ef\u4ee5\u963b\u6b62\u63a5\u53d7\u9012\u8fc7\u6765\u7684\u8fd9\u676f\u9152\u7684\u884c\u52a8\uff0c\u4f8b\u5982\u56de\u5e94\u8bf4\u81ea\u5df1\u4eca\u5929\u66f4\u60f3\u8981\u4e00\u676f\u6c34\u3002\u7136\u540e\u4f60\u901a\u8fc7\u5236\u5b9a\u4e00\u4e2a<strong>\u5982\u679c\u2014\u90a3\u4e48<\/strong>\u8ba1\u5212\u5c06<strong>\u5982\u679c<\/strong>\u90e8\u5206\u548c<strong>\u90a3\u4e48<\/strong>\u90e8\u5206\u8054\u7cfb\u8d77\u6765\uff1a\u201c<strong>\u5982\u679c<\/strong>\u5468\u4e94\u4e0b\u73ed\u540e\u6211\u7684\u540c\u4e8b\u9080\u8bf7\u6211\u53bb\u559d\u4e00\u676f\uff0c<strong>\u90a3\u4e48<\/strong>\u6211\u5c06\u56de\u7b54\uff1a\u6211\u4eca\u5929\u60f3\u56de\u5bb6\u966a\u5bb6\u4eba\uff01\u201d<\/p>\n<p>\u542c\u8d77\u6765\u592a\u7b80\u5355\u4e86\u5417\uff1f\u5728\u540c\u884c\u8bc4\u8bae\u7684\u671f\u520a\u4e0a\u53d1\u8868\u7684<a href=\"http:\/\/www.sciencedirect.com\/science\/article\/pii\/S0065260106380021\">\u65e0\u6570<\/a>\u9488\u5bf9\u5168\u4e16\u754c\u513f\u7ae5\u3001\u6210\u4eba\u548c\u8001\u5e74\u4eba\u7684\u7814\u7a76\u8868\u660e\uff0c<strong>\u5982\u679c\u2014\u90a3\u4e48<\/strong>\u8ba1\u5212\u53ef\u4ee5\u663e\u7740\u63d0\u9ad8\u76ee\u6807\u5b9e\u73b0\u7387\u3002\u4e0d\u7ba1\u662f\u5bf9\u4e8e\u5065\u5eb7\u3001\u6210\u5c31\u548c\u4eba\u9645\u5173\u7cfb\u9886\u57df\uff0c\u8fd8\u662f\u5bf9\u4e8e\u6765\u81ea\u4e0d\u540c\u6587\u5316\u548c\u793e\u4f1a\u80cc\u666f\u7684\u4eba\uff0c\u751a\u81f3\u662f\u90a3\u4e9b\u666e\u904d\u5b58\u5728\u81ea\u6211\u8c03\u8282\u95ee\u9898\u7684\u4eba\uff08\u4f8b\u5982\uff0c<a href=\"http:\/\/link.springer.com\/article\/10.1007\/s10608-007-9150-1\">\u60a3\u6709\u591a\u52a8\u75c7\u7684\u513f\u7ae5<\/a>\u3001<a href=\"http:\/\/psycnet.apa.org\/journals\/hea\/29\/5\/529\/\">\u6210\u763e\u8005<\/a>\u3001<a href=\"http:\/\/psycnet.apa.org\/journals\/neu\/15\/1\/80\/\">\u989d\u53f6\u53d7\u635f\u60a3\u8005<\/a>\uff09\u6765\u8bf4\uff0c\u90fd\u662f\u5982\u6b64\u3002<\/p>\n<p>\u7b80\u5355\u7684<strong>\u5982\u679c\u2014\u90a3\u4e48<\/strong>\u8ba1\u5212\u5982\u4f55\u80fd\u5982\u6b64\u6709\u6548\u5730\u5b9e\u73b0\u884c\u4e3a\u6539\u53d8\u5462\uff1f\u5728<a href=\"http:\/\/www.psych.nyu.edu\/gollwitzer\/weakness_of_the_will_2014.pdf\">\u5b9e\u9a8c\u5ba4\u5b9e\u9a8c<\/a>\u4e2d\uff0c\u6211\u4eec\u53d1\u73b0\u8fd9\u4e9b\u8ba1\u5212\u4f7f\u5f97\u4eba\u4eec\u5728\u9047\u5230\u5173\u952e\u60c5\u5883\u65f6\uff0c\u6267\u884c<strong>\u90a3\u4e48<\/strong>\u90e8\u5206\u4e2d\u6307\u5b9a\u7684\u884c\u4e3a\u66f4\u52a0\u5bb9\u6613\u3002\u4eba\u4eec\u4e0d\u518d\u9700\u8981\u544a\u8bc9\u81ea\u5df1\u60f3\u8981\u6539\u6389\u4e00\u4e2a\u574f\u4e60\u60ef\uff0c\u7136\u540e\u52aa\u529b\u505a\u5230\u8fd9\u4e00\u70b9\u3002\u76f8\u53cd\uff0c\u5728\u9047\u5230<strong>\u5982\u679c<\/strong>\u90e8\u5206\u4e2d\u5df2\u7ecf\u786e\u8ba4\u7684\u5173\u952e\u60c5\u5883\u65f6\uff0c\u4f1a\u4ee5\u5feb\u901f\u3001\u8f7b\u677e\u3001\u5bb9\u6613\u505a\u5230\u7684\u65b9\u5f0f\u89e6\u53d1\u63d0\u524d\u8ba1\u5212\u597d\u7684\u53cd\u5e94\u3002\u7531\u4e8e<strong>\u5982\u679c\u2014\u90a3\u4e48<\/strong>\u8ba1\u5212\u5c06\u8ba1\u5212\u597d\u7684\u53cd\u5e94\u7684\u542f\u52a8\u59d4\u6d3e\u7ed9\u7279\u5b9a\u7684\u5173\u952e\u60c5\u5883\uff0c\u56e0\u6b64\uff0c\u4eba\u4eec\u4e0d\u5fc5\u518d\u626e\u6f14\u81ea\u5df1\u884c\u4e3a\u7684\u201c\u63a7\u5236\u8005\u201d\u89d2\u8272\u3002\u53d6\u800c\u4ee3\u4e4b\u7684\u662f\uff0c\u505a\u51fa\u4e00\u4e2a\u9884\u5148\u8bbe\u5b9a\u7684\u3001\u51e0\u4e4e\u662f\u81ea\u52a8\u7684\u53cd\u5e94\u3002<\/p>\n<p><strong>\u5b9e\u7528\u5efa\u8bae<\/strong><\/p>\n<p>\u5b66\u4f1a\u5236\u5b9a\u597d\u7684<strong>\u5982\u679c\u2014\u90a3\u4e48<\/strong>\u8ba1\u5212\u5e76\u4e0d\u96be\u3002\u4f60\u53ea\u9700\u8981\u53d1\u73b0\u89e6\u53d1\u81ea\u5df1\u574f\u4e60\u60ef\u7684\u4e2a\u4eba\u5173\u952e\u60c5\u5883\uff0c\u5e76\u4e14\u4f60\u5fc5\u987b\u786e\u5b9a\u90a3\u4e9b\u4f60\u53ef\u4ee5\u5e76\u4e14\u60f3\u8981\u6267\u884c\u7684\u884c\u4e3a\uff0c\u800c\u4e0d\u662f\u4e60\u60ef\u6027\u7684\u884c\u4e3a\u3002\u7ebd\u7ea6\u5927\u5b66\u7684\u4e00\u540d\u540c\u4e8b\u52a0\u5e03\u91cc\u57c3\u5c14\u00b7\u5384\u5ef7\u6839\uff08Gabriele Oettingen\uff09\u5f00\u53d1\u4e86\u4e00\u79cd\u540d\u4e3a<a href=\"http:\/\/woopmylife.org\/\">WOOP<\/a>\uff08\u4ee3\u8868\u613f\u671b-\u6210\u679c-\u969c\u788d-\u8ba1\u5212\uff0cWish-Outcome-Obstacle-Plan\uff09\u7684\u81ea\u6211\u8c03\u8282\u7b56\u7565\uff0c\u5b83\u5305\u62ec\u56db\u4e2a\u6b65\u9aa4\uff0c\u5e2e\u52a9\u4f60\u786e\u5b9a<strong>\u5982\u679c\u2014\u90a3\u4e48<\/strong>\u8ba1\u5212\u4e2d\u7684<strong>\u5982\u679c<\/strong>\u90e8\u5206\u548c<strong>\u90a3\u4e48<\/strong>\u90e8\u5206\u3002\u66f4\u5177\u4f53\u5730\u8bf4\uff0c\u7b2c\u4e00\u6b65\u9700\u8981\u9610\u660e\u4f60\u514b\u670d\u67d0\u4e2a\u574f\u4e60\u60ef\u7684\u613f\u671b\u3002\u7b2c\u4e8c\u6b65\uff0c\u751f\u52a8\u5730\u60f3\u8c61\u4e00\u4e0b\uff0c\u5982\u679c\u4f60\u5b9e\u73b0\u4e86\u81ea\u5df1\u7684\u613f\u671b\uff0c\u5728\u4f53\u9a8c\u6700\u597d\u7684\u6210\u679c\u65f6\u4f1a\u6709\u4ec0\u4e48\u6837\u7684\u611f\u53d7\u3002\u63a5\u7740\uff0c\u5728\u7b2c\u4e09\u6b65\u4e2d\uff0c\u4f60\u9700\u8981\u95ee\u81ea\u5df1\u662f\u4ec0\u4e48\u963b\u788d\u4e86\u81ea\u5df1\u5b9e\u73b0\u613f\u671b\uff1a\u662f\u4ec0\u4e48\u4e2a\u4eba\u969c\u788d\u963b\u6320\u4e86\u4f60\uff1f\u4e00\u65e6\u4f60\u53d1\u73b0\u8fd9\u4e2a\u5185\u5728\u7684\u969c\u788d\uff0c\u5e76\u7528\u5fc3\u7406\u610f\u8c61\u53bb\u63a2\u7d22\u5b83\u65f6\uff0c\u4f60\u5c31\u53ef\u4ee5\u8fdb\u5165\u7b2c\u56db\u6b65\u3002\u5236\u5b9a\u4e00\u4e2a<strong>\u5982\u679c\u2014\u90a3\u4e48<\/strong>\u8ba1\u5212\uff0c\u5c06\u53d1\u73b0\u7684\u969c\u788d\u653e\u5728<strong>\u5982\u679c<\/strong>\u90e8\u5206\uff0c\u5e76\u5c06\u4e00\u4e2a\u514b\u670d\u8be5\u969c\u788d\u7684\u64cd\u4f5c\u6027\u53cd\u5e94\u653e\u5728<strong>\u90a3\u4e48<\/strong>\u90e8\u5206\u4e2d\uff1b\u8fd9\u6837\u4f60\u5c31\u5728\u8111\u6d77\u4e2d\u5236\u5b9a\u4e86<strong>\u5982\u679c\u2014\u90a3\u4e48<\/strong>\u8ba1\u5212\uff0c\u5b8c\u6210\u4e86WOOP\u7684\u7b2c\u56db\u6b65\u3002\u5b8c\u6bd5\uff01<\/p>\n<p>\u56e0\u6b64\uff0c\u5982\u679c\u4f60\u4e0d\u60f3\u6210\u4e3a\u81ea\u5df1\u574f\u4e60\u60ef\u7684\u727a\u7272\u54c1\uff0c\u6216\u8005\u60f3\u6559\u5176\u4ed6\u4eba\u5982\u4f55\u6700\u597d\u5730\u4fdd\u62a4\u81ea\u5df1\u514d\u53d7\u574f\u4e60\u60ef\u7684\u5f71\u54cd\uff0c\u90a3\u4e48\u5c31\u5236\u5b9a\u5982\u4e0b\u7684<strong>\u5982\u679c<\/strong><strong>\u2014<\/strong><strong>\u90a3\u4e48<\/strong>\u8ba1\u5212\uff1a\u201c\u5982\u679c\u6211\u4eca\u5929\u80fd\u627e\u5230\u4e00\u70b9\u5b89\u9759\u7684\u65f6\u95f4\uff0c\u90a3\u4e48\u6211\u5c06\u8bbf\u95ee<em>www.woopmylife.org<\/em>\uff0c\u5b66\u4e60\u5982\u4f55\u4f7f\u7528WOOP\uff01\u201d\u4f60\u751a\u81f3\u53ef\u4ee5\u4e0b\u8f7dWOOP\u5e94\u7528\u7a0b\u5e8f\u3002\u8fd9\u4e2a\u5e94\u7528\u7a0b\u5e8f\u662f\u514d\u8d39\u7684\uff0c\u5e76\u4e14\u5c06\u4f1a\u6210\u4e3a\u4f60\u52aa\u529b\u5b9e\u73b0\u6539\u53d8\u81ea\u5df1\u574f\u4e60\u60ef\u76ee\u6807\u6216\u8005\u5e2e\u52a9\u5176\u4ed6\u4eba\u5b9e\u73b0\u8fd9\u4e2a\u76ee\u6807\u7684\u597d\u5e2e\u624b\u3002<\/p>\n<p>[\u7531\u6768\u6653\u59ae\u7ffb\u8bd1\uff0c\u6731\u5b87\u822a\u535a\u58eb\u3001\u674e\u5a1f\u535a\u58eb\u3001\u5f20\u6625\u9752\u535a\u58eb\u548c\u5434\u6620\u79cb\u535a\u58eb\u5171\u540c\u5ba1\u6838]<\/p>\n","protected":false},"excerpt":{"rendered":"<p>Peter M. 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