{"id":3819,"date":"2020-06-25T11:20:38","date_gmt":"2020-06-25T09:20:38","guid":{"rendered":"https:\/\/blog.new.prod.mutu.creativedock.cloud\/blog\/?p=3819"},"modified":"2021-06-28T20:04:09","modified_gmt":"2021-06-28T18:04:09","slug":"jak-dat-zivotu-novy-smer-male-zmeny-s-velkym-efektem","status":"publish","type":"post","link":"https:\/\/blog.new.prod.mutu.creativedock.cloud\/blog\/2020\/06\/25\/jak-dat-zivotu-novy-smer-male-zmeny-s-velkym-efektem\/","title":{"rendered":"Jak d\u00e1t \u017eivotu nov\u00fd sm\u011br: mal\u00e9 zm\u011bny s velk\u00fdm efektem"},"content":{"rendered":"

T\u00e9ma zm\u011bny \u017eivotn\u00edch n\u00e1vyk\u016f zpravidla vyplouv\u00e1 v\u00a0podob\u011b novoro\u010dn\u00edch p\u0159edsevzet\u00ed nebo instantn\u00edch n\u00e1vod\u016f, jak rychle zhubnout do plavek. My se zam\u011b\u0159\u00edme na drobn\u00e9 zm\u011bny, kter\u00e9 vedou k\u00a0osvojen\u00ed pozitivn\u00edch n\u00e1vyk\u016f, a v\u00a0ide\u00e1ln\u00edm p\u0159\u00edpad\u011b v\u00e1m pomohou pomoci nastolit trval\u00e9 nebo dlouhodob\u00e9 zlep\u0161en\u00ed\u00a0kvality va\u0161eho \u017eivota. <\/strong><\/p>\n

Podle v\u011bdc\u016f z\u00a0Dukeovy univerzity v\u00a0Severn\u00ed Karol\u00edn\u011b n\u00e1vyky, tedy drobn\u00e9 \u010dinnosti zalo\u017een\u00e9 na ka\u017edodenn\u00edm opakov\u00e1n\u00ed, zodpov\u00eddaj\u00ed a\u017e za 40 % na\u0161eho chov\u00e1n\u00ed. To je v\u00a0podstat\u011b sou\u010dtem v\u00a0\u010dase posb\u00edran\u00fdch n\u00e1vyk\u016f. A kde je v\u016fle, tam je cesta, a t\u00edm p\u00e1dem i prostor pro zm\u011bnu.<\/p>\n

Definujte si c\u00edl<\/strong><\/p>\n

Rozhodn\u011b se nesna\u017ete zm\u011bnit v\u0161echno najednou, t\u00edm byste si cel\u00e9 \u00fasil\u00ed bezpe\u010dn\u011b zkazili. Ka\u017ed\u00fd ne\u00fasp\u011bch toti\u017e posiluje negativn\u00ed my\u0161len\u00ed a vede k\u00a0tak ur\u010dit\u00e9mu paradoxu \u2013 po\u010d\u00e1te\u010dn\u00ed snaha o zlep\u0161en\u00ed m\u016f\u017ee kv\u016fli nevyda\u0159en\u00fdm snah\u00e1m nakonec vy\u00fastit v\u00a0celkov\u00e9 zhor\u0161en\u00ed. Marn\u00fdmi pokusy vypl\u00fdvaj\u00edc\u00edmi z\u00a0nere\u00e1ln\u00fdch c\u00edl\u016f si nav\u00edc m\u016f\u017eete vyp\u011bstovat zbyte\u010dn\u00e9 bloky. Dejte si proto jasn\u00fd, ale dosa\u017eiteln\u00fd c\u00edl. Napi\u0161te si ho na pap\u00edr a rozvrhn\u011bte si jednotliv\u00e9 kroky v\u00a0r\u00e1mci \u010dasov\u00e9 osy. Chcete chodit do pr\u00e1ce p\u011b\u0161ky, ale m\u00e1te to p\u0159es p\u016fl m\u011bsta? Nemus\u00edte uj\u00edt celou trasu prvn\u00ed den, ani neza\u010d\u00ednejte v\u00a0listopadov\u00e9 pl\u00edskanici. Po\u010dkejte si na hezk\u00e9 po\u010das\u00ed, ujd\u011bte, co zvl\u00e1dnete, a pak klidn\u011b nastupte do tramvaje. Druh\u00fd den to zopakujte a uvid\u00edte.<\/p>\n

V\u0161echno je ot\u00e1zkou motivace<\/strong><\/p>\n

V\u00fdzkumy ukazuj\u00ed, \u017ee v\u016fle je jako sval. D\u00e1 se tedy vytr\u00e9novat, ale pokud ji dlouhodob\u011b p\u0159et\u011b\u017eujeme, nakonec vypov\u00ed slu\u017ebu. Nav\u00edc funguje ve v\u00fdkonnostn\u00edch vln\u00e1ch, pozitivn\u00ed chv\u00edle pravideln\u011b st\u0159\u00eddaj\u00ed propady. Pokud se tedy sna\u017e\u00edte osvojit si nov\u00fd n\u00e1vyk, bu\u010fte realisti\u010dt\u00ed. Rozd\u011blte si \u00fakoly na men\u0161\u00ed kousky a ty d\u016fsledn\u011b pl\u0148te. Vtip je v\u00a0tom, stanovit si zpo\u010d\u00e1tku tak jednoduch\u00e9 kroky, \u017ee je zvl\u00e1dnete automaticky, i bez motivace. Maraton ze dne na den asi ned\u00e1te, ale pro\u010d nevyj\u00edt posledn\u00ed \u00fasek k\u00a0bytu po schodech nebo si nenasypat ara\u0161\u00eddy do men\u0161\u00ed misky, se v\u00fdmluva hled\u00e1 t\u011b\u017eko.<\/p>\n

V\u0161echno nebo nic? Chce to trp\u011blivost!<\/strong><\/p>\n

Obecn\u011b zn\u00e1m\u00e9 p\u0159esv\u011bd\u010den\u00ed, \u017ee osvojit si n\u011bjak\u00fd nov\u00fd n\u00e1vyk trv\u00e1 21 dn\u00ed, se bohu\u017eel uk\u00e1zalo jako m\u00fdtus. Ve skute\u010dnosti to trv\u00e1 mnohem d\u00e9le \u2013 podle psycholog\u016f 2 a \u017e 8 m\u011bs\u00edc\u016f. Bu\u010fte trp\u011bliv\u00ed. Neh\u00e1zejte flintu do \u017eita hned na za\u010d\u00e1tku a nepropadejte skepsi, pokud se n\u011bco nepovede (vynech\u00e1te cvi\u010den\u00ed nebo si d\u00e1te zak\u00e1zan\u00fd dezert \u010di cigaretu). Ka\u017ed\u00fd za\u010d\u00e1tek je t\u011b\u017ek\u00fd, a pokud vytrv\u00e1te, ob\u010dasn\u00e9 selh\u00e1n\u00ed nijak neovlivn\u00ed v\u00e1\u0161 dlouhodob\u00fd c\u00edl.<\/p>\n

I mal\u00e1 zm\u011bna se po\u010d\u00edt\u00e1<\/strong><\/p>\n

Nejsnaz\u0161\u00ed cestou ke zm\u011bn\u011b je za\u010d\u00edt mal\u00fdmi kr\u016f\u010dky. Co t\u0159eba pozm\u011bnit j\u00eddeln\u00ed\u010dek? Nen\u00ed t\u0159eba den ze dne p\u0159ej\u00edt na drastickou dietu nebo \u00fapln\u011b p\u0159evr\u00e1tit sv\u00e9 dosavadn\u00ed stravovac\u00ed n\u00e1vyky. C\u00edlem je nastavit takov\u00fd syst\u00e9m, kter\u00fd pro v\u00e1s bude dlouhodob\u011b udr\u017eiteln\u00fd. Pomoci mohou tzv. „food swaps“. V praxi jde o drobn\u00e9 zm\u011bny, kter\u00e9 bez velk\u00e9ho \u00fasil\u00ed za\u0159ad\u00edte do sv\u00e9ho ka\u017edodenn\u00edho fungov\u00e1n\u00ed a kter\u00e9 maj\u00ed z\u00e1rove\u0148 pozitivn\u00ed vliv na va\u0161i \u017eivotospr\u00e1vu. Jak na to? Zkuste t\u0159eba v l\u00e9t\u011b vym\u011bnit vysoce kalorickou a cukry nabitou zmrzlinu za zmra\u017een\u00fd jogurt nebo mixovan\u00e9 ovoce. Vlastn\u00ed sorbet si doma vyrob\u00edte b\u011bhem p\u00e1r minut. P\u0159eslazen\u00e9 sn\u00edda\u0148ov\u00e9 cere\u00e1lie m\u016f\u017ee nahradit dom\u00e1c\u00ed granola (v troub\u011b zape\u010den\u00e9 ovesn\u00e9 vlo\u010dky s o\u0159echy a su\u0161en\u00fdm ovocem bez p\u0159idan\u00e9ho cukru). Na ve\u010dern\u00ed mls\u00e1n\u00ed u filmu si pro tentokr\u00e1t m\u00edsto kupovan\u00fdch sma\u017een\u00fdch chips\u016f zkuste p\u0159ipravit vlastn\u00ed popcorn v hrnci. Kuku\u0159ici koup\u00edte t\u0159eba v bezobalov\u00e9m obchod\u011b. Zkuste zaexperimentovat s r\u016fzn\u00fdmi p\u0159\u00edchut\u011bmi, my doporu\u010dujeme chilli nebo sko\u0159ici.<\/p>\n\"\"\n

Naroubujte nov\u00e9 n\u00e1vyky na star\u00e9<\/strong><\/p>\n

Ide\u00e1ln\u00ed variantou, jak do st\u00e1vaj\u00edc\u00ed rutiny vpa\u0161ovat nov\u00e9, pozitivn\u00ed n\u00e1vyky, je \u201enalepit\u201c je na ty star\u00e9. Jak na to? Ur\u010dit\u011b m\u00e1te vybudovanou \u0159adu ka\u017edodenn\u00edch automatism\u016f, kter\u00e9 pova\u017eujete za samoz\u0159ejm\u00e9 (\u010di\u0161t\u011bn\u00ed, zub\u016f, rann\u00ed k\u00e1va, apod.) Tyto zafixovan\u00e9 n\u00e1vyky jsou velmi efektivn\u00ed a podle profesora B. J. Fogga ze Stanfordovy univerzity lze do t\u00e9to neuronov\u00e9 struktury pevn\u011b zapsan\u00e9 ve va\u0161em mozku n\u011bco p\u0159idat mnohem sn\u00e1z, ne\u017e kdy\u017e za\u010d\u00edn\u00e1te \u00fapln\u011b od nuly. \u0158\u00edk\u00e1 se tomu stohov\u00e1n\u00ed<\/a> a v\u00a0praxi to vypad\u00e1 t\u0159eba tak, \u017ee p\u0159ed rann\u00ed k\u00e1vou si d\u00e1te 10 d\u0159ep\u016f. Voil\u00e0!<\/p>\n

Myslete na sebe i na sv\u00e9 bl\u00edzk\u00e9<\/strong><\/p>\n

Odhodlali jste se ke zm\u011bn\u011b, kter\u00e1 v\u00e1m m\u00e1 p\u0159in\u00e9st do \u017eivota novou kvalitu? V\u00fdborn\u011b! Energie a p\u00e9\u010de, kterou v\u011bnujete sv\u00e9mu zdrav\u00ed a kondici te\u010f, je z\u00e1rove\u0148 investic\u00ed do budoucnosti. Nikdo nev\u00ed, jak dlouho tady budeme, ani co n\u00e1s \u010dek\u00e1. Bu\u010fte k\u00a0sob\u011b p\u0159\u00edsn\u00ed, pracujte na sv\u00e9 discipl\u00edn\u011b, ale nezapome\u0148te na laskavost. \u017divotn\u00ed zm\u011bny<\/a> se nemus\u00ed t\u00fdkat jen sportu a zdrav\u00ed, mohou zahrnovat i va\u0161e vztahy, kter\u00e9 jsou jedn\u00edm z\u00a0pil\u00ed\u0159\u016f spokojen\u00e9ho \u017eivota. Co t\u0159eba nastartovat s\u00e9rii drobn\u00fdch zm\u011bn i t\u00edm, \u017ee m\u00edsto telefonu nebo pr\u00e1ce v\u011bnujete v\u00edce \u010dasu sv\u00e9 rodin\u011b? \u010ctvrthodina pln\u00e9 v\u011bdom\u00e9 pozornosti mnohon\u00e1sobn\u011b p\u0159ev\u00e1\u017e\u00ed dv\u011b hodiny roztr\u017eit\u00e9ho p\u0159ikyvov\u00e1n\u00ed, kdy jsme duchem mimo a o\u010dima nalepen\u00ed na obrazovce. A 15 minut denn\u011b u\u017e je re\u00e1ln\u00fd c\u00edl.<\/p>\n

\n

V Mutumutu um\u00edme ocenit, kdy\u017e se na\u0161i z\u00e1kazn\u00edci staraj\u00ed o sv\u00e9 zdrav\u00ed. Kdy\u017e pravideln\u011b sportuj\u00ed, chod\u00ed na preventivn\u00ed prohl\u00eddky a nekou\u0159\u00ed, vrac\u00edme jim a\u017e 30 % z poji\u0161t\u011bn\u00ed zp\u00e1tky. Schv\u00e1ln\u011b si to zkuste spo\u010d\u00edtat v na\u0161\u00ed kalkula\u010dce. T\u0159eba zjist\u00edte, \u017ee byste si u\u017e te\u010f hrav\u011b vysportovali \u010d\u00e1st pojistn\u00e9ho zp\u00e1tky a chyb\u00ed v\u00e1m jenom uzav\u0159\u00edt si u n\u00e1s \u017eivotko. \ud83d\ude42 <\/strong><\/em><\/p>\n

A kdy\u017e spln\u00edte m\u011bs\u00ed\u010dn\u00ed sportovn\u00ed v\u00fdzvu, z\u00edsk\u00e1te k poji\u0161t\u011bn\u00ed nav\u00edc 5 000 K\u010d. <\/strong><\/em><\/p>\n

Chci v\u011bd\u011bt v\u00edc<\/a><\/div><\/a><\/p>\n","protected":false},"excerpt":{"rendered":"

T\u00e9ma zm\u011bny \u017eivotn\u00edch n\u00e1vyk\u016f zpravidla vyplouv\u00e1 v\u00a0podob\u011b novoro\u010dn\u00edch p\u0159edsevzet\u00ed nebo instantn\u00edch n\u00e1vod\u016f, jak rychle zhubnout do plavek. My se zam\u011b\u0159\u00edme na drobn\u00e9 zm\u011bny, kter\u00e9 vedou k\u00a0osvojen\u00ed pozitivn\u00edch n\u00e1vyk\u016f, a v\u00a0ide\u00e1ln\u00edm p\u0159\u00edpad\u011b v\u00e1m pomohou pomoci nastolit trval\u00e9 nebo dlouhodob\u00e9 zlep\u0161en\u00ed\u00a0kvality va\u0161eho \u017eivota. Podle v\u011bdc\u016f z\u00a0Dukeovy univerzity v\u00a0Severn\u00ed Karol\u00edn\u011b n\u00e1vyky, tedy drobn\u00e9 \u010dinnosti zalo\u017een\u00e9 na ka\u017edodenn\u00edm opakov\u00e1n\u00ed, …<\/p>\n","protected":false},"author":43,"featured_media":0,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[2,28,30,5],"tags":[429,234,40,149,42],"class_list":["post-3819","post","type-post","status-publish","format-standard","hentry","category-sport","category-stravovani","category-zdravi","category-zivotni-styl","tag-mutumuturespekt","tag-psychicke-zdravi","tag-zdravi","tag-zdravy-zivotni-styl","tag-zivotni-styl"],"_links":{"self":[{"href":"https:\/\/blog.new.prod.mutu.creativedock.cloud\/blog\/wp-json\/wp\/v2\/posts\/3819","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/blog.new.prod.mutu.creativedock.cloud\/blog\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/blog.new.prod.mutu.creativedock.cloud\/blog\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/blog.new.prod.mutu.creativedock.cloud\/blog\/wp-json\/wp\/v2\/users\/43"}],"replies":[{"embeddable":true,"href":"https:\/\/blog.new.prod.mutu.creativedock.cloud\/blog\/wp-json\/wp\/v2\/comments?post=3819"}],"version-history":[{"count":5,"href":"https:\/\/blog.new.prod.mutu.creativedock.cloud\/blog\/wp-json\/wp\/v2\/posts\/3819\/revisions"}],"predecessor-version":[{"id":4599,"href":"https:\/\/blog.new.prod.mutu.creativedock.cloud\/blog\/wp-json\/wp\/v2\/posts\/3819\/revisions\/4599"}],"wp:attachment":[{"href":"https:\/\/blog.new.prod.mutu.creativedock.cloud\/blog\/wp-json\/wp\/v2\/media?parent=3819"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/blog.new.prod.mutu.creativedock.cloud\/blog\/wp-json\/wp\/v2\/categories?post=3819"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/blog.new.prod.mutu.creativedock.cloud\/blog\/wp-json\/wp\/v2\/tags?post=3819"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}