{"id":3308,"date":"2018-06-21T09:00:00","date_gmt":"2018-06-21T07:00:00","guid":{"rendered":"https:\/\/dev.motionzonen.se\/2018\/06\/21\/unplugging\/"},"modified":"2018-06-21T09:00:00","modified_gmt":"2018-06-21T07:00:00","slug":"unplugging","status":"publish","type":"post","link":"https:\/\/motionzonen.se\/en\/om-livet-och-lopning\/unplugging\/","title":{"rendered":"S\u00e4nk kraven och plugga ur d\u00e5 och d\u00e5"},"content":{"rendered":"<div class='post-text-container'>\n<p>S\u00f6derhamn 21 juni 2018<\/p>\n<p>Om det \u00e4r n\u00e5got jag l\u00e4rt mig av alla olika l\u00e5nglopp jag deltagit i genom \u00e5ren \u00e4r det att anpassa mina krav. Med det menar jag att f\u00f6r att kunna tr\u00e4na och prestera s\u00e5 bra som m\u00f6jligt, har jag dels l\u00e4rt mig att periodvis minska p\u00e5 andra krav, dels att jag anpassat kraven p\u00e5 prestationerna under tr\u00e4ning och under lopp efter de \u00f6vriga f\u00f6ruts\u00e4ttningar jag har vid den tiden i livet.<\/p>\n<p>V\u00e5ra stressreaktioner \u00e4r en f\u00f6ljd av de samlade p\u00e5frestningar vi upplever i livet vid en given tidpunkt. \u00d6verskrider vi v\u00e5r kapacitet vad g\u00e4ller v\u00e5r f\u00f6rm\u00e5ga att hantera p\u00e5frestningar f\u00e5r det konsekvenser f\u00f6r oss b\u00e5de kroppsligt och mentalt. N\u00e4r det g\u00e4ller tr\u00e4ning f\u00e5r jag snabbt feedback om jag \u00f6verskrider min kapacitet f\u00f6r mycket, bl a genom att kroppen b\u00f6rjar f\u00e5 skavanker, att s\u00f6mnen blir st\u00f6rd och att lusten att tr\u00e4na minskar.<\/p>\n<p>N\u00e4r jag i januari 2018 best\u00e4mde jag mig f\u00f6r att delta i ett 100 mileslopp i april i \u00e5r beh\u00f6vde jag anpassa livet en del. F\u00f6r att kunna hantera och f\u00e5 in den tr\u00e4ning jag bed\u00f6mde att jag beh\u00f6vde, var det viktigt att kunna s\u00e4nka kraven p\u00e5 andra omr\u00e5den. Eftersom planeringen blev v\u00e4ldigt kort i f\u00f6rh\u00e5llande till utmaningen, hann jag inte planera mitt arbete, p\u00e5 det s\u00e4tt jag t ex gjorde n\u00e4r jag skulle genomf\u00f6ra en Ironman h\u00f6sten 2016. Under hela det \u00e5ret jag s\u00e5g till att jobba lite kortare dagar och l\u00e4gga in fler m\u00f6jligheter att tr\u00e4na p\u00e5 lunchen. Nu under vintern i \u00e5r m\u00e4rkte jag att jag b\u00f6rjade k\u00e4nna av stressen och jag best\u00e4mde mig f\u00f6r att s\u00e4nka kraven en del p\u00e5 tr\u00e4ningen. Jag drog ner rej\u00e4lt p\u00e5 tiden jag lade p\u00e5 ett byggprojekt hemma och lade ist\u00e4llet mer tid p\u00e5 att slappa. Loppet var v\u00e4ldigt viktigt f\u00f6r mig och jag ville verkligen ge mig sj\u00e4lv en rimlig chans att klara av det. De \u00f6vriga anpassningar jag gjorde, som att sova mer, ha extra fokus p\u00e5 kosten och generellt ta chansen att ligga ner f\u00f6r att vila mer d\u00e5 och d\u00e5, tror jag bidrog till att jag lyckades med min m\u00e5ls\u00e4ttning och kunde fullf\u00f6lja loppet.<\/p>\n<p>Jag \u00e4r \u00f6vertygad om att vi kan klara v\u00e4ldigt mycket mer om vi f\u00f6rm\u00e5r s\u00e4nka kraven p\u00e5 vissa omr\u00e5den, samtidigt som vi \u00f6kar dem p\u00e5 andra omr\u00e5den. Om vi d\u00e4remot oreflekterat bara l\u00e4gger till fler och fler krav och prestationer riskerar vi att g\u00f6ra oss sj\u00e4lva till ett offer f\u00f6r stress och d\u00e5ligt m\u00e5ende som i f\u00f6rl\u00e4ngningen leder till rej\u00e4lt f\u00f6rs\u00e4mrade prestationer.<\/p>\n<p>I det samh\u00e4llsklimat vi lever idag \u00e4r det dessutom oerh\u00f6rt l\u00e4tt att dras med i ett s\u00e4tt att leva som bidrar till stress och i f\u00f6rl\u00e4ngningen utmattning. Vi kan vara aktiva och tillg\u00e4ngliga dygnet runt. M\u00e5nga aff\u00e4rer st\u00e4nger vid 22-23 tiden, vilket g\u00f6r att vi inte beh\u00f6ver planera v\u00e5ra ink\u00f6p. Digitala medier ger oss tillg\u00e5ng till skr\u00e4ddarsydda stimuli som \u00e4r programmerade att dra till sig v\u00e5r uppm\u00e4rksamhet. Vi kan streama obegr\u00e4nsad m\u00e4ngd TV-serier precis n\u00e4r som helst och tr\u00e4ningsanl\u00e4ggningar \u00e4r ofta \u00f6ppna 24-7. L\u00e5ter vi autopiloten styra och inte reflekterar aktivt \u00f6ver hur vi lever \u00e4r risken stor att v\u00e5ra hj\u00e4rnor blir \u00f6verstimulerade. Det kr\u00e4vs aktiva val f\u00f6r att f\u00e5 mer s\u00f6mn, bli mindre dr\u00e4nkt i information och f\u00e5 hj\u00e4rnan att \u00e5terh\u00e4mta sig. Tim Ferris beskriver i p\u00e5 sin blogg hur han praktiserar en l\u00e5g-informationsdiet. Dels \u00e4r han generellt restriktiv med vad han sl\u00e4pper in i sitt mentala fl\u00f6de, dels alternerar han perioder av h\u00e5rt arbete med perioder av \u201dunplugging and fucking around\u201d, dvs att vara offline b\u00e5de bildligt och bokstavligt, och att l\u00e4tta p\u00e5 kraven f\u00f6r att ha m\u00f6jlighet att ta det lugnt och bara l\u00e5ta tankarna vandra p\u00e5 egen hand. Det \u00e4r typ samma id\u00e9 som Markus Torgeby praktiserar, som han kallar f\u00f6r att &#8221;stubbsitta&#8221;<\/p>\n<p>Mitt r\u00e5d till mig sj\u00e4lv inf\u00f6r sommaren \u00e4r att g\u00f6ra fler medvetna val. Jag ska f\u00f6rs\u00f6ka g\u00f6ra det jag verkligen vill g\u00f6ra &#8211; det jag l\u00e4ngtat efter, och sl\u00e4ppa taget om annat, eller \u00e5tminstone dra ner p\u00e5 kraven. Om jag dessutom kan kombinera det med ett medvetet f\u00f6rh\u00e5llnings\u00e4tt till informationsfl\u00f6det och att till\u00e5ta mig att vara \u201dunplugged\u201d d\u00e5 och d\u00e5, tror jag sommaren kan ge b\u00e5de fler positiva upplevelser och mer \u00e5terh\u00e4mtning.<\/p>\n<p>?<\/p>\n<\/div>\n<p><\/p>\n<div class=\"post-image-container\"><img decoding=\"async\" class=\"post-gallery-image\" src=\"https:\/\/motionzonen.se\/wp-content\/uploads\/bilder-fran-gamla-sidan\/i286260064350336401._szw480h1280_.jpg?etag=%221b68c-5db44839af051%22&#038;sourceContentType=\" \/><img decoding=\"async\" class=\"post-gallery-image\" src=\"https:\/\/motionzonen.se\/wp-content\/uploads\/bilder-fran-gamla-sidan\/i286260064350336550.jpg?etag=%221b68c-5db44839af051%22&#038;sourceContentType=\" \/><\/div>","protected":false},"excerpt":{"rendered":"<p>S\u00f6derhamn 21 juni 2018 Om det \u00e4r n\u00e5got jag l\u00e4rt mig av alla olika l\u00e5nglopp jag deltagit i genom \u00e5ren \u00e4r det att anpassa mina krav. Med det menar jag att f\u00f6r att kunna tr\u00e4na och prestera s\u00e5 bra som m\u00f6jligt, har jag dels l\u00e4rt mig att periodvis minska p\u00e5 andra krav, dels att jag [&hellip;]<\/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-3308","post","type-post","status-publish","format-standard","hentry","category-om-livet-och-lopning"],"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v27.3 - https:\/\/yoast.com\/product\/yoast-seo-wordpress\/ -->\n<title>S\u00e4nk kraven och plugga ur d\u00e5 och d\u00e5 - 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\/unplugging\/\" \/>\n<meta property=\"og:locale\" content=\"en_US\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"S\u00e4nk kraven och plugga ur d\u00e5 och d\u00e5 - Motionzonen\" \/>\n<meta property=\"og:description\" content=\"S\u00f6derhamn 21 juni 2018 Om det \u00e4r n\u00e5got jag l\u00e4rt mig av alla olika l\u00e5nglopp jag deltagit i genom \u00e5ren \u00e4r det att anpassa mina krav. 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