{"id":3281,"date":"2019-11-27T09:00:00","date_gmt":"2019-11-27T08:00:00","guid":{"rendered":"https:\/\/dev.motionzonen.se\/2019\/11\/27\/nya-vanor\/"},"modified":"2023-01-23T09:53:35","modified_gmt":"2023-01-23T08:53:35","slug":"nya-vanor","status":"publish","type":"post","link":"https:\/\/motionzonen.se\/en\/om-livet-och-lopning\/nya-vanor\/","title":{"rendered":"Sj\u00e4lvkontroll eller vanor"},"content":{"rendered":"
\n

S\u00f6derhamn 27 november 2019<\/p>\n

Forskning av Angela Duckworth, ni vet hon som forskat och skrivit om grit, har visat att personer som f\u00e5r h\u00f6ga po\u00e4ng p\u00e5 fr\u00e5geformul\u00e4r om sj\u00e4lvkontroll egentligen inte \u00e4r bra p\u00e5 att tvinga sig sj\u00e4lv g\u00f6ra saker, snarare \u00e4r de bra p\u00e5 att skapa bra vanor. Wendy Wood som forskat runt vanor, har i sin forskning sett att m\u00e4nniskor upprepar 43% av sina vardagsbeteenden i sin vanliga kontext, samtidigt som de t\u00e4nker p\u00e5 annat. De beh\u00f6ver inte ta n\u00e5gra medvetna beslut f\u00f6r dessa beteenden. En vana \u00e4r n\u00e5got vi g\u00f6r med automatik, n\u00e5got som inte kr\u00e4ver n\u00e5got beslut och aktivt val.<\/p>\n

Vi t\u00e4nker oss oftast att sj\u00e4lvkontroll \u00e4r att vara bra p\u00e5 att pressa oss sj\u00e4lva g\u00f6ra saker. N\u00e4r m\u00e4nniskor som skattar h\u00f6gt p\u00e5 tester f\u00f6r sj\u00e4lvkontroll studerats n\u00e4rmare, har det visat sig att det de framf\u00f6rallt \u00e4r bra p\u00e5, \u00e4r att designa sina liv p\u00e5 s\u00e4tt som underl\u00e4ttar f\u00f6r dem att g\u00f6ra bra val och skapa bra vanor.<\/p>\n

N\u00e4r vi \u00e4r tr\u00f6tta, okoncentrerade och distraherade s\u00e5 faller vi in mer i v\u00e5ra vanor, b\u00e5de goda och d\u00e5liga vanor. N\u00e4r v\u00e5r exekutiva, viljem\u00e4ssigt medvetet styrda, kontroll \u00e4r satt ur spel tar vanorna \u00f6ver oavsett om de \u00e4r bra eller d\u00e5liga f\u00f6r oss. Vanligtvis t\u00e4nker vi att vi g\u00f6r s\u00e4mre val n\u00e4r vi inte \u00e4r medvetna, men vanor kan vara b\u00e5de bra och d\u00e5liga f\u00f6r oss.<\/p>\n

Generellt \u00e4r vi d\u00e5liga p\u00e5 medvetna aktiva val om vi inte skapar bra f\u00f6ruts\u00e4ttningar f\u00f6r oss sj\u00e4lva. N\u00e4r vi ska v\u00e4lja viljem\u00e4ssigt, dvs medvetet v\u00e4lja en ny vana, beh\u00f6ver vi skapa en kontext f\u00f6r oss sj\u00e4lva som underl\u00e4ttar f\u00f6r oss att g\u00f6ra det val vi vill g\u00f6ra. F\u00f6rst medvetandeg\u00f6ra tydligt vad vi vill f\u00f6r\u00e4ndra och framf\u00f6rallt varf\u00f6r. Vad \u00e4r det som \u00e4r viktigt med ditt f\u00f6r\u00e4ndrade beteende. Sedan l\u00e4gga energi p\u00e5 att f\u00e5 st\u00f6d av din sociala och fysiska omgivning. Vad kan du g\u00f6ra f\u00f6r att underl\u00e4tta f\u00f6r dig sj\u00e4lv att g\u00f6ra ditt aktiva val, som s\u00e5 sm\u00e5ningom kan bli en vana.<\/p>\n

Jag har en stepbr\u00e4da i badrummet som jag anv\u00e4nder f\u00f6r att g\u00f6ra t\u00e5h\u00e4vningar p\u00e5. T\u00e5h\u00e4vningar \u00e4r n\u00e5got jag vill g\u00f6ra dagligen f\u00f6r att st\u00e4rka f\u00f6tter och vader som en slags prehab\u00f6vningar f\u00f6r att kunna springa s\u00e5 mycket jag vill g\u00f6ra. Att kunna springa ofta \u00e4r viktigt f\u00f6r mig. F\u00f6r mer \u00e4n 10 \u00e5r sedan gjorde jag bara t\u00e5h\u00e4vningar i trappan till \u00f6verv\u00e5ningen, n\u00e4r jag verkligen k\u00e4nde mig tvungen pga sm\u00e4rta i en h\u00e4lsena.<\/p>\n

Jag skaffade sedan en stepbr\u00e4da och st\u00e4llde framf\u00f6r ett f\u00f6nster i v\u00e5rt badrum. Till en b\u00f6rjan anv\u00e4nde jag br\u00e4dan sporadiskt och det blev fortfarande mest n\u00e4r jag hade k\u00e4nningar i en h\u00e4lsena, men jag anv\u00e4nde den \u00e4nd\u00e5 betydligt mer \u00e4r tidigare. Eftersom jag l\u00e4nge haft en rutin att g\u00f6ra lite styrke\u00f6vningar och stretching p\u00e5 kv\u00e4llen innan jag gick till s\u00e4ngs blev det l\u00e4ttare att bygga ut den rutinen en del.<\/p>\n

Den st\u00f6rsta f\u00f6r\u00e4ndringen blev dock n\u00e4r jag best\u00e4mde mig f\u00f6r att koppla ihop tandborstningen med att g\u00f6ra t\u00e5h\u00e4vningar. Varje g\u00e5ng jag borstar t\u00e4nderna g\u00f6r jag sedan 5-6 \u00e5r tillbaka 60 t\u00e5h\u00e4vningar morgon och kv\u00e4ll, i stort sett utan undantag. Tandborsten har, med psykologisk terminologi, blivit ett diskriminativt stimuli f\u00f6r mig, dvs n\u00e5got som signalerar att jag ska g\u00f6ra ett visst beteende. F\u00f6rr signalerade tandborsten bara tandborstning, nu signalerar den \u00e4ven t\u00e5h\u00e4vningar. Den signal jag reagerade mest p\u00e5 f\u00f6rr var \u00f6kad sm\u00e4rta. Nu \u00e4r det ist\u00e4llet en signal att l\u00e4gga till \u00e4nnu fler t\u00e5h\u00e4vnings\u00f6vningar. Till en b\u00f6rjan blev t\u00e5h\u00e4vningarna i samband med tandborstning bara gjorda i min hemmilj\u00f6, men jag har med tiden \u00f6vat mig p\u00e5 att g\u00f6ra dem \u00e4ven n\u00e4r vi \u00e4r i v\u00e5r stuga eller om jag \u00e4r bortrest n\u00e5gon annanstans. Jag st\u00e5r d\u00e5 direkt p\u00e5 golvet, helst vid ett f\u00f6nster om m\u00f6jligt, borstar, t\u00e5h\u00e4ver och tittar ut.<\/p>\n

Faktorer som bidragit till att jag lyckats skapa en stabil vana tror jag \u00e4r att det blev enklare med stepbr\u00e4dan i badrummet, att jag kunde koppla det till en tydlig situation som tandborstningen och att jag upplever att det inte tar n\u00e5gon tid. Dessutom b\u00f6rjade jag skriva in t\u00e5h\u00e4vningarna i tr\u00e4ningsdagboken som jag f\u00f6rt varje kv\u00e4ll sedan sommaren 1998. All tr\u00e4ning jag skriver in d\u00e4r ger mig en positiv k\u00e4nsla, som f\u00f6rst\u00e4rker beteendena och f\u00e5r mig att vilja forts\u00e4tta.<\/p>\n

Eftersom jag diskuterar vanor h\u00e4r och jag l\u00e4nge sj\u00e4lv t\u00e4nkt p\u00e5 en annan vana utan att riktigt ta tag i det, \u00e4r det h\u00f6g tid nu. Mitt nya vaneprojekt blir h\u00e4rmed att sluta \u00e4ta chokladbitar som Guldnougat och Tarragona vid TVn p\u00e5 vardagkv\u00e4llar. Jag t\u00e4nker dessutom h\u00e5lla mig till max ett avsnitt per kv\u00e4ll av den serie som jag f\u00f6r tillf\u00e4llet f\u00f6ljer, jag \u00e4r n\u00e4mligen lite HBO- och Netflix-beroende Jag ska ist\u00e4llet dricka t\u00e9 och hellre ta en till kopp t\u00e9 \u00e4n \u00e4ta choklad n\u00e4r f\u00f6rsta koppen \u00e4r slut. N\u00e4r suget kommer ska jag notera det och f\u00f6rh\u00e5lla mig accepterande till det. Genom att se max ett avsnitt varje kv\u00e4ll minskar jag risken f\u00f6r bakslag, genom att det blir mindre tid f\u00f6r chokladsug. En annan strategi \u00e4r att inte k\u00f6pa hem n\u00e5gon choklad, men eftersom jag g\u00e4rna \u00e4ven i forts\u00e4ttningen vill ha en chokladbit till mina l\u00e5ngpass har jag inte best\u00e4mt mig d\u00e4r riktigt \u00e4n. Mina varf\u00f6r \u00e4r i alla fall: 1. Minskat sockerintag och l\u00e4ngre tid utan att \u00e4ta n\u00e5got fram till frukost \u2013 leder till l\u00e4ngre fasta under kv\u00e4llen och natten, vilket jag \u00e4r \u00f6vertygad om ger l\u00e5ngsiktiga h\u00e4lsovinster. 2. L\u00e4ngre s\u00f6mn \u2013 b\u00e4ttre f\u00f6r h\u00e4lsan och framf\u00f6rallt f\u00f6r min tr\u00e4ning och min dagliga energiniv\u00e5. 3. Jag hinner l\u00e4sa mer \u2013 vilket l\u00e5ngsiktigt ger mig betydligt mer \u00e4n kolla p\u00e5 TV-serier.<\/p>\n

Mindre choklad och TV-serier har jag l\u00e4nge t\u00e4nkt p\u00e5 att f\u00f6r\u00e4ndra, det \u00e4r nu det h\u00e4nder!<\/p>\n

?<\/p>\n<\/div>\n

<\/p>\n

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S\u00f6derhamn 27 november 2019 Forskning av Angela Duckworth, ni vet hon som forskat och skrivit om grit, har visat att personer som f\u00e5r h\u00f6ga po\u00e4ng p\u00e5 fr\u00e5geformul\u00e4r om sj\u00e4lvkontroll egentligen inte \u00e4r bra p\u00e5 att tvinga sig sj\u00e4lv g\u00f6ra saker, snarare \u00e4r de bra p\u00e5 att skapa bra vanor. Wendy Wood som forskat runt vanor, […]<\/p>\n","protected":false},"author":2,"featured_media":0,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"site-sidebar-layout":"default","site-content-layout":"","ast-site-content-layout":"default","site-content-style":"default","site-sidebar-style":"default","ast-global-header-display":"","ast-banner-title-visibility":"","ast-main-header-display":"","ast-hfb-above-header-display":"","ast-hfb-below-header-display":"","ast-hfb-mobile-header-display":"","site-post-title":"","ast-breadcrumbs-content":"","ast-featured-img":"","footer-sml-layout":"","ast-disable-related-posts":"","theme-transparent-header-meta":"","adv-header-id-meta":"","stick-header-meta":"","header-above-stick-meta":"","header-main-stick-meta":"","header-below-stick-meta":"","astra-migrate-meta-layouts":"default","ast-page-background-enabled":"default","ast-page-background-meta":{"desktop":{"background-color":"","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""},"tablet":{"background-color":"","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""},"mobile":{"background-color":"","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""}},"ast-content-background-meta":{"desktop":{"background-color":"var(--ast-global-color-5)","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""},"tablet":{"background-color":"var(--ast-global-color-5)","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""},"mobile":{"background-color":"var(--ast-global-color-5)","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""}},"_FSMCFIC_featured_image_caption":"","_FSMCFIC_featured_image_nocaption":"","_FSMCFIC_featured_image_hide":"","footnotes":""},"categories":[12],"tags":[],"class_list":["post-3281","post","type-post","status-publish","format-standard","hentry","category-om-livet-och-lopning"],"acf":[],"yoast_head":"\nSj\u00e4lvkontroll eller vanor - Motionzonen<\/title>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/motionzonen.se\/en\/om-livet-och-lopning\/nya-vanor\/\" \/>\n<meta property=\"og:locale\" content=\"en_US\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Sj\u00e4lvkontroll eller vanor - Motionzonen\" \/>\n<meta property=\"og:description\" content=\"S\u00f6derhamn 27 november 2019 Forskning av Angela Duckworth, ni vet hon som forskat och skrivit om grit, har visat att personer som f\u00e5r h\u00f6ga po\u00e4ng p\u00e5 fr\u00e5geformul\u00e4r om sj\u00e4lvkontroll egentligen inte \u00e4r bra p\u00e5 att tvinga sig sj\u00e4lv g\u00f6ra saker, snarare \u00e4r de bra p\u00e5 att skapa bra vanor. 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