{"id":8517,"date":"2023-10-24T00:00:00","date_gmt":"2023-10-23T23:00:00","guid":{"rendered":"https:\/\/instrid.sk\/uncategorized\/nedari-sa-vam-dodrziavat-stanovene-ciele-stavte-na-5-krokov-na-vybudovanie-navyku\/"},"modified":"2023-10-24T00:00:00","modified_gmt":"2023-10-23T23:00:00","slug":"nedari-sa-vam-dodrziavat-stanovene-ciele-stavte-na-5-krokov-na-vybudovanie-navyku","status":"publish","type":"post","link":"https:\/\/instrid.sk\/en\/archiv\/nedari-sa-vam-dodrziavat-stanovene-ciele-stavte-na-5-krokov-na-vybudovanie-navyku\/","title":{"rendered":"Nedar\u00ed sa v\u00e1m dodr\u017eiava\u0165 stanoven\u00e9 ciele? Stavte na 5 krokov na vybudovanie n\u00e1vyku"},"content":{"rendered":"

V\u00e4\u010d\u0161ina z n\u00e1s predpoklad\u00e1, \u017ee t\u00ed \u201esuper\u013eudia\u201d, ktor\u00ed pravidelne cvi\u010dia, zdravo sa stravuj\u00fa, \u010di zvl\u00e1daj\u00fa sk\u00fa\u0161ky a \u00falohy splni\u0165 v predstihu, musia ma\u0165 nad\u013eudsk\u00fa sebakontrolu. Veda v\u0161ak ukazuje na in\u00fa odpove\u010f: To, \u010do si m\u00fdlime so silou v\u00f4le, je \u010dasto znakom zvyku.<\/strong><\/span>\u00a0<\/strong><\/p>\n

Ak neviete n\u00e1js\u0165 spr\u00e1vny sp\u00f4sob, ako si vybudova\u0165 rutinu alebo n\u00e1vyk na ur\u010dit\u00fa aktivitu, vysk\u00fa\u0161ajte t\u00fdchto p\u00e4\u0165 jednoduch\u00fdch krokov. Odborn\u00edci radia, aby sme sa ich sna\u017eili aplikova\u0165 do svojho \u017eivota takto komplexne a nevyberali si iba tie \u010dasti, ktor\u00e9 s\u00fa pre n\u00e1s komfortn\u00e9,<\/strong> p\u00ed\u0161e edition.cnn.com.\u00a0Takto sa v\u00e1m bude dari\u0165 zvl\u00e1da\u0165 v\u0161etky \u00falohy a ciele ove\u013ea \u013eah\u0161ie a r\u00fdchlej\u0161ie. <\/span>\u00a0<\/span><\/p>\n

Po vybudovan\u00ed dobr\u00fdch n\u00e1vykov bude potrebn\u00e1 mal\u00e1 a\u017e \u017eiadna v\u00f4\u013ea, aby ste bez v\u00e4\u010d\u0161\u00edch probl\u00e9mov zvl\u00e1dli stanoven\u00e9 ciele. Znie to skvele, v\u0161ak? Jedin\u00fdm h\u00e1\u010dikom je, \u017ee budovanie dobr\u00fdch n\u00e1vykov si vy\u017eaduje \u00fasilie a pochopenie.<\/strong>\u00a0Tu je nieko\u013eko krokov podlo\u017een\u00fdch v\u00fdskumom,\u00a0ktor\u00e9 v\u00e1s m\u00f4\u017eu nasmerova\u0165 na cestu z miesta, kde ste, tam, kde chcete by\u0165.<\/span>\u00a0<\/span>\u00a0<\/span><\/p>\n Jedin\u00fdm h\u00e1\u010dikom je, \u017ee budovanie dobr\u00fdch n\u00e1vykov si vy\u017eaduje \u00fasilie a pochopenie. Zdroj: unsplash.com\n

1. Stanovte si konkr\u00e9tny cie\u013e <\/span>\u00a0<\/span>\u00a0<\/span><\/h3>\n

Ve\u013emi z\u00e1le\u017e\u00ed na tom, ako definujete cie\u013e, ktor\u00fd chcete zmeni\u0165 na zvyk. V\u00fdskum uk\u00e1zal, \u017ee ciele ako \u201epravidelne meditova\u0165\u201c<\/em> s\u00fa pr\u00edli\u0161 abstraktn\u00e9. Bu\u010fte preto konkr\u00e9tnej\u0161\u00ed v tom, \u010do presne chcete robi\u0165 a ako \u010dasto.<\/strong> Namiesto \u201ebudem pravidelne meditova\u0165\u201c<\/em> si povedzte: „Ka\u017ed\u00fd de\u0148 budem 15 min\u00fat meditova\u0165.“<\/em> Uvid\u00edte, \u017ee toto zafunguje ove\u013ea spo\u013eahlivej\u0161ie. <\/span>\u00a0<\/span>\u00a0<\/span><\/p>\n

2. Vytvorte si podrobn\u00fd pl\u00e1n<\/span>\u00a0<\/span>\u00a0<\/span><\/h3>\n

Teraz, ke\u010f ste si stanovili konkr\u00e9tny cie\u013e, je \u010das prem\u00fd\u0161\u013ea\u0165 o tom, \u010do v\u00e1s povedie k tomu, aby ste ho dodr\u017eali. N<\/span>ap\u00ed\u0161te si preto podrobn\u00e9 kroky k jeho splneniu. <\/span>\u00a0<\/span><\/p>\n

Pl\u00e1n ako \u201eBudem \u0161tudova\u0165 \u0161paniel\u010dinu 30 min\u00fat, p\u00e4\u0165 dn\u00ed v t\u00fd\u017edni\u201c<\/em> je v poriadku. Ale podrobn\u00fd pl\u00e1n zalo\u017een\u00fd na podnetoch ako \u201eKa\u017ed\u00fd pracovn\u00fd de\u0148 po mojom poslednom stretnut\u00ed str\u00e1vim 30 min\u00fat \u0161t\u00fadiom \u0161paniel\u010diny v mojej kancel\u00e1rii\u201c<\/em> je ove\u013ea pravdepodobnej\u0161\u00ed, \u017ee sa z neho stane zvyk. Ak to chcete e\u0161te poisti\u0165, dajte si dan\u00fa \u00falohu ako digit\u00e1lnu pripomienku. <\/strong><\/span>\u00a0\u00a0<\/strong><\/p>\n

3. Spravte si z cie\u013ea z\u00e1bavu <\/span>\u00a0<\/span>\u00a0<\/span><\/h3>\n

Ve\u013emi \u0165a\u017eko sa dodr\u017eiava cie\u013e, ktor\u00fd rob\u00edte doslova z don\u00fatenia. V\u00fdskum v\u0161ak uk\u00e1zal, \u017ee vydr\u017e\u00edte dlh\u0161ie a v kone\u010dnom d\u00f4sledku dosiahnete viac, ak sa zameriate na h\u013eadanie sp\u00f4sobov, ako urobi\u0165 z honby za cie\u013eom z\u00e1bavu.<\/strong><\/span>\u00a0<\/strong><\/p>\n

Jedn\u00fdm z vynikaj\u00facich sp\u00f4sobov, ako urobi\u0165 z dosahovania cie\u013eu z\u00e1bavu, je vysk\u00fa\u0161a\u0165 to, \u010domu hovor\u00ed \u201esp\u00e1janie poku\u0161en\u00ed\u201c.<\/em> Predstavte si, \u017ee by ste si pri dosahovan\u00ed svojho cie\u013ea mohli u\u017ei\u0165 p\u00f4\u017eitok, po ktorom t\u00fa\u017eite. Napr\u00edklad sa pustite do pozerania svojej ob\u013e\u00fabenej rel\u00e1cie alebo do po\u010d\u00favania p\u00fatav\u00e9ho podcastu v posil\u0148ovni alebo si vypeckujte najob\u013e\u00fabenej\u0161iu kapelu\u00a0pri varen\u00ed zdrav\u00fdch jed\u00e1l. Skvelou motiv\u00e1ciou je aj mal\u00e1 odmena, ktor\u00fa si m\u00f4\u017eete dopria\u0165, ak svoju \u00falohu spln\u00edte pod\u013ea pl\u00e1nu. Tak\u00e9to zdru\u017eovanie poku\u0161en\u00ed zlep\u0161\u00ed va\u0161e napredovanie, dok\u00e1\u017ee premeni\u0165 snahu o cie\u013e na zdroj pote\u0161enia, nie na boles\u0165.<\/strong><\/span>\u00a0\u00a0<\/strong><\/p>\n Skvelou motiv\u00e1ciou je aj mal\u00e1 odmena, ktor\u00fa si m\u00f4\u017eete dopria\u0165, ak svoju \u00falohu spln\u00edte pod\u013ea pl\u00e1nu. Zdroj: unsplash.com\n

4. Bu\u010fte flexibiln\u00fd<\/span>\u00a0<\/span>\u00a0<\/span><\/h3>\n

Ka\u017ed\u00fd jeden \u010dlovek m\u00e1 in\u00fa povahu, a to, \u010do funguje pre jedn\u00e9ho, v\u00f4bec nemus\u00ed vyhovova\u0165 tomu druh\u00e9mu. Niekomu sa lep\u0161ie cvi\u010d\u00ed r\u00e1no, to v\u0161ak neznamen\u00e1, \u017ee to bude vyhovova\u0165 aj v\u00e1m. Nebu\u010fte na seba pr\u00edli\u0161 tvrd\u00fd. Po\u010das prv\u00fdch t\u00fd\u017ed\u0148ov sk\u00faste experimentova\u0165 s \u010dasmi alebo miestami, kde \u010dinnos\u0165 vykon\u00e1vate. Ur\u010dite si n\u00e1jdete to najlep\u0161ie pre v\u00e1s. <\/strong><\/span>\u00a0<\/span><\/p>\n

Jedn\u00fdm zo sp\u00f4sobov, ako by\u0165 flexibiln\u00fd, ktor\u00fd sa uk\u00e1zal ako u\u017eito\u010dn\u00fd, je poskytn\u00fa\u0165 si \u201en\u00fadzov\u00e9 rezervy\u201c. N\u00fadzov\u00e9 rezervy predstavuj\u00fa obmedzen\u00fd po\u010det mo\u017enost\u00ed na \u00fanik z pl\u00e1nov v tie dni, ke\u010f naozaj nem\u00f4\u017eete vtesna\u0165 svojich 10 min\u00fat medit\u00e1cie, pravideln\u00e9ho joggingu alebo cvi\u010denia \u0161paniel\u010diny. Neberte to ako prehru a jednoducho \u010fal\u0161\u00ed de\u0148 pokra\u010dujte \u010falej v ceste za cie\u013eom. <\/span>\u00a0<\/span>\u00a0<\/span><\/p>\n

5. N\u00e1jdite si oporu <\/span>\u00a0<\/span>\u00a0<\/span><\/h3>\n

R\u00f4zne v\u00fdskumy ukazuj\u00fa, \u017ee sme silne ovplyvnen\u00ed spr\u00e1van\u00edm \u013eud\u00ed okolo n\u00e1s. Chcete za\u010da\u0165 pravidelne beha\u0165? Pravdepodobne bude lep\u0161ie, ak si n\u00e1jdete par\u0165\u00e1ka, alebo sa\u00a0pripoj\u00edte k be\u017eeck\u00e9mu klubu.<\/strong> T\u00edto \u013eudia si u\u017e toti\u017e vybudovali n\u00e1vyky, ktor\u00e9 chcete aj vy.\u00a0<\/span>Vyu\u017ei\u0165 m\u00f4\u017eete napr\u00edklad soci\u00e1lne siete alebo r\u00f4zne blogy a port\u00e1ly na internete, kde \u013eahko n\u00e1jdete \u013eud\u00ed s podobn\u00fdmi z\u00e1ujmami a dokonca priamo vo svojom okol\u00ed. <\/span>\u00a0<\/span>\u00a0<\/span><\/p>\n

Posledn\u00e1 vec, ktor\u00fa treba ma\u0165 na pam\u00e4ti, je, \u017ee vytvorenie n\u00e1vykov m\u00f4\u017ee chv\u00ed\u013eu trva\u0165. Napriek tvrdeniam, \u017ee existuje \u201emagick\u00fd po\u010det\u201c dn\u00ed, ktor\u00e9 trv\u00e1 vytvorenie n\u00e1vyku, nie je to tak. V\u0161etci si toti\u017e vytv\u00e1rame n\u00e1vyky vlastnou r\u00fdchlos\u0165ou, \u010do m\u00f4\u017ee v priemere trva\u0165 mesiace a nie t\u00fd\u017edne.<\/strong> Ale ak to vydr\u017e\u00edte, ur\u010dite uzn\u00e1te, \u017ee to rozhodne st\u00e1lo za to! <\/span>\u00a0<\/span><\/p>","protected":false},"excerpt":{"rendered":"

V\u00e4\u010d\u0161ina z n\u00e1s predpoklad\u00e1, \u017ee t\u00ed \u201esuper\u013eudia\u201d, ktor\u00ed pravidelne cvi\u010dia, zdravo sa stravuj\u00fa, \u010di zvl\u00e1daj\u00fa sk\u00fa\u0161ky a \u00falohy splni\u0165 v predstihu, musia ma\u0165 nad\u013eudsk\u00fa sebakontrolu.<\/p>","protected":false},"author":1,"featured_media":0,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[51],"tags":[],"class_list":["post-8517","post","type-post","status-publish","format-standard","hentry","category-archiv","two-columns"],"_links":{"self":[{"href":"https:\/\/instrid.sk\/en\/wp-json\/wp\/v2\/posts\/8517","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/instrid.sk\/en\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/instrid.sk\/en\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/instrid.sk\/en\/wp-json\/wp\/v2\/users\/1"}],"replies":[{"embeddable":true,"href":"https:\/\/instrid.sk\/en\/wp-json\/wp\/v2\/comments?post=8517"}],"version-history":[{"count":0,"href":"https:\/\/instrid.sk\/en\/wp-json\/wp\/v2\/posts\/8517\/revisions"}],"wp:attachment":[{"href":"https:\/\/instrid.sk\/en\/wp-json\/wp\/v2\/media?parent=8517"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/instrid.sk\/en\/wp-json\/wp\/v2\/categories?post=8517"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/instrid.sk\/en\/wp-json\/wp\/v2\/tags?post=8517"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}