{"id":168549,"date":"2023-12-29T11:50:07","date_gmt":"2023-12-29T10:50:07","guid":{"rendered":"https:\/\/www.wholecelium.com\/?p=168549"},"modified":"2024-01-15T13:43:28","modified_gmt":"2024-01-15T12:43:28","slug":"8-soli-kas-palidzes-jums-atbrivoties-no-sliktiem-ieradumiem-2024-gada","status":"publish","type":"post","link":"https:\/\/www.wholecelium.com\/lv\/blog\/the-8-steps-to-help-you-break-bad-habits-in-2024\/","title":{"rendered":"8 so\u013ci, kas pal\u012bdz\u0113s jums atmest sliktos ieradumus 2024. gad\u0101"},"content":{"rendered":"

Jaungada rezol\u016bcijas ir bied\u0113jo\u0161a perspekt\u012bva. Varb\u016bt j\u016bs esat no tiem, kas katru gadu drosm\u012bgi t\u0101s pie\u0146em, bet p\u0113c da\u017e\u0101m ned\u0113\u013c\u0101m atkal klus\u012bb\u0101 iesl\u012bgst vecaj\u0101s slied\u0113s. Vai ar\u012b varb\u016bt pag\u0101tn\u0113 jums ir veiksm\u012bgi izdevies da\u017eus no tiem iev\u0113rot, ta\u010du vienm\u0113r ir bijusi neliela c\u012b\u0146a. Pat ja j\u016bs \u012bsti neticat Jaungada rezol\u016bcij\u0101m, reti kuram nav viena vai divu ieradumu, kurus vi\u0146\u0161 v\u0113l\u0113tos lauzt vai no kuriem v\u0113l\u0113tos piln\u012bb\u0101 atbr\u012bvoties.\u00a0<\/strong><\/p>\n\n\n\n

\"\"<\/figure>\n\n\n\n

Izlemt p\u0101rtraukt ieradumu ir bied\u0113jo\u0161a izredzes. Ta\u010du m\u0113s izkl\u0101st\u012bsim 7 so\u013cus, lai padar\u012btu \u0161o ce\u013cojumu viegl\u0101ku - pat viegl\u0101k paveicamu! Un, protams, starp tiem visiem b\u016bs ar\u012b k\u0101ds ar psihed\u0113lisk\u0101m s\u0113n\u0113m saist\u012bts padoms!<\/p>\n\n\n\n

Tom\u0113r vispirms vispirms: k\u0101 un k\u0101p\u0113c m\u0113s veidojam ieradumus?<\/strong><\/p>\n\n\n\n

Vai esat k\u0101dreiz aizdom\u0101jies par \u0161o jaut\u0101jumu? M\u0113s nebij\u0101m. K\u0101p\u0113c m\u0113s dar\u0101m \u0161\u012bs maz\u0101s lietas? Nagu grauz\u0161ana, cigare\u0161u sm\u0113\u0137\u0113\u0161ana, pat vienk\u0101r\u0161i likten\u012bga rak\u0146\u0101\u0161an\u0101s soci\u0101lajos t\u012bklos? Paties\u012bb\u0101 izpratne par to, k\u0101 veidojas ieradumi, un t\u0101d\u0113j\u0101di sp\u0113ja izveidot struktur\u0113tu pieeju, ar kuras pal\u012bdz\u012bbu tos lauzt, var iev\u0113rojami atvieglot \u0161o procesu. <\/p>\n\n\n\n

K\u0101 veidojas ieradumi?<\/h2>\n\n\n\n

Paradumiem ir liela noz\u012bme m\u016bsu ikdienas dz\u012bv\u0113. Tie veido m\u016bsu r\u012bc\u012bbu un l\u012bdz ar to ar\u012b t\u0101s rezult\u0101tus. Bet to, k\u0101 ieradumi veidojas un veidojas, nosaka tr\u012bs pamatprincipi. Tie ir cue<\/strong>, ikdienas<\/strong>, un atl\u012bdz\u012bba<\/strong>. Pulicera balvas laure\u0101ts \u017eurn\u0101lists Charles Duhigg<\/a> sav\u0101 gr\u0101mat\u0101 Pieraduma sp\u0113ks <\/em>papildin\u0101ja \u0161os punktus, izkl\u0101stot ieradumu veido\u0161an\u0101s pamatus.<\/p>\n\n\n\n

Nor\u0101de b\u016bt\u012bb\u0101 ir \"saj\u016bta\". Tas noved pie \"rut\u012bnas\", kas ir ierasta darb\u012bba, lai k\u0101da t\u0101 ar\u012b b\u016btu. \u0160\u012b darb\u012bba darbojas k\u0101 pa\u0161apmierin\u0101\u0161anas l\u012bdzeklis, kas savuk\u0101rt k\u013c\u016bst par \"atl\u012bdz\u012bbu\". Atl\u012bdz\u012bba ir saj\u016bta, ka j\u016btamies lab\u0101k, miera saj\u016bta, kas rodas p\u0113c nomierin\u0101\u0161anas. T\u0101d\u0113j\u0101di \u0161is ieteikuma, rut\u012bnas un atl\u012bdz\u012bbas modelis nostiprina ieradumu, un laika gait\u0101 ieradums k\u013c\u016bst autom\u0101tisks. <\/p>\n\n\n\n

Lai to sadal\u012btu, \u0161eit ir izkl\u0101st\u012bta teorija:<\/strong><\/h4>\n\n\n\n

Es j\u016btos saspringts (cue)<\/em>, t\u0101p\u0113c es sakod\u012b\u0161u nagus (rut\u012bnas), <\/em>un tad es j\u016btos br\u012bv\u0101k. (atl\u012bdz\u012bba). <\/em><\/strong><\/p>\n\n\n\n

\"\"
Foto - Manan Chhabra on Unsplash<\/mark><\/em><\/figcaption><\/figure>\n\n\n\n

Cik ilgs laiks ir nepiecie\u0161ams, lai atbr\u012bvotos no sliktas ieraduma?<\/h2>\n\n\n\n

Par sliktiem ieradumiem valda m\u012bts, ka to labo\u0161anai ir nepiecie\u0161ams tikai 21 diena. Tom\u0113r, lai gan tas patie\u0161\u0101m ir iesp\u0113jams, tas noteikti neattiecas uz visiem. Laiks, kas nepiecie\u0161ams, lai atbr\u012bvotos no kait\u012bga ieraduma, iev\u0113rojami at\u0161\u0137iras atkar\u012bb\u0101 gan no ieraduma veida, gan no cilv\u0113ka person\u012bbas un ap\u0146\u0113m\u012bbas main\u012bties. <\/p>\n\n\n\n

ieraduma tips un sare\u017e\u0123\u012bt\u012bba: <\/h4>\n\n\n\n

Da\u017eus ieradumus ir viegl\u0101k lauzt nek\u0101 citus. Sm\u0113\u0137\u0113\u0161anas atme\u0161ana, iesp\u0113jams, ir gr\u016bt\u0101k p\u0101rvarams ieradums nek\u0101 likte\u0146a g\u0101\u0161ana. Jo sare\u017e\u0123\u012bt\u0101ks vai dzi\u013c\u0101k iesak\u0146ojies ir ieradums, jo vair\u0101k laika un p\u016b\u013cu pras\u012bs t\u0101 atme\u0161ana. <\/p>\n\n\n\n

Individu\u0101l\u0101s at\u0161\u0137ir\u012bbas:<\/h4>\n\n\n\n

Katrs cilv\u0113ks ir at\u0161\u0137ir\u012bgs - tas mums nav j\u0101st\u0101sta! Un \u0161\u012b at\u0161\u0137ir\u012bba attiecas ar\u012b uz to, k\u0101 m\u0113s c\u012bn\u0101mies ar sliktiem ieradumiem. Tas, kas k\u0101dam var \u0161\u0137ist neticami gr\u016bts uzdevums, citam var b\u016bt pastaiga park\u0101. Cilv\u0113ka person\u012bba, apk\u0101rt\u0113j\u0101 vide, ap\u0146em\u0161an\u0101s un pat \u0123en\u0113tisk\u0101s iez\u012bmes var ietekm\u0113t to, cik viegli var identific\u0113t ieradumu un atbr\u012bvoties no t\u0101. <\/p>\n\n\n\n

Patiesi, nav noteikta laika grafika, kas nosaka, cik ilgs laiks ir nepiecie\u0161ams, lai atbr\u012bvotos no ieraduma. Tas var aiz\u0146emt no div\u0101m ned\u0113\u013c\u0101m l\u012bdz gadam. Ta\u010du nevajag vilcin\u0101ties! \u013baun\u0101 ieraduma lau\u0161ana var\u0113tu b\u016bt viens no visiepriecino\u0161\u0101kajiem darbiem, ko jebkad esat paveicis. Tas prasa paciet\u012bbu, sapratni un laipn\u012bbu pret sevi. Veicot \u0161o ce\u013cu soli pa solim, atz\u012bstot un svinot maz\u0101s uzvaras, veiksm\u012bga ieraduma lau\u0161ana patie\u0161\u0101m ir iesp\u0113jama. <\/p>\n\n\n\n

\"\"
Foto - Amritanshu Sikdar on Unsplash<\/mark><\/em><\/figcaption><\/figure>\n\n\n\n

K\u0101 7 so\u013cos lauzt kait\u012bgu ieradumu<\/h2>\n\n\n\n

1. Izvirziet sev skaidrus m\u0113r\u0137us<\/h4>\n\n\n\n

Defin\u0113jiet, ko v\u0113laties sasniegt. K\u0101 jums izskat\u012btos veiksm\u012bga slikt\u0101 ieraduma p\u0101rtrauk\u0161ana un izbeig\u0161ana? Koncentr\u0113jieties un esiet uzman\u012bgi, to izt\u0113lojoties. J\u016bsu m\u0113r\u0137iem j\u0101b\u016bt sasniedzamiem un konkr\u0113tiem, k\u0101 ar\u012b pa\u0161iem saviem sp\u0113kiem izm\u0113r\u0101miem, kad j\u016bs progres\u0113jat. Tas pal\u012bdz ar\u012b noteikt laika grafiku, k\u0101d\u0101 pl\u0101nojat \u012bstenot savus pl\u0101nus. <\/p>\n\n\n\n

2. Identific\u0113jiet savas ieraduma izrais\u012bt\u0101jus<\/h4>\n\n\n\n

Identific\u0113jiet nor\u0101des, kas izraisa j\u016bsu ieradumu. Lai tos paman\u012btu, b\u016bs nepiecie\u0161ams laiks, pa\u0161apzi\u0146a un apzin\u012bgums. \u0160ie sign\u0101li var b\u016bt emocion\u0101ls stress, j\u016btu apspie\u0161ana, neapmierin\u0101t\u012bba vai trauksme saist\u012bb\u0101 ar darbu, vidi vai attiec\u012bb\u0101m. Apzin\u0101ties, kas izraisa j\u016bsu slikt\u0101s ieraduma rut\u012bnas, ir galvenais solis, lai ilgtsp\u0113j\u012bgi main\u012btu savu ikdienas rut\u012bnu, lai p\u0113c iesp\u0113jas lab\u0101k no tiem izvair\u012btos. <\/p>\n\n\n\n

3. Apzin\u0101t\u012bba un medit\u0101cija<\/h4>\n\n\n\n

Praktiz\u0113jiet apzin\u0101t\u012bbu un medit\u0101ciju. Apzin\u0101t\u012bba pal\u012bdz\u0113s jums ieraudz\u012bt izrais\u012bt\u0101jfaktorus, kad tie par\u0101d\u0101s. T\u0101d\u0113j\u0101di j\u016bs var\u0113siet apzin\u0101ties, k\u0101 j\u016btaties, pirms atgriez\u012bsieties pie sava kait\u012bg\u0101 ieraduma, lai g\u016btu \u012bslaic\u012bgu atvieglojumu. Medit\u0101cija dod j\u016bsu \u0137ermenim un pr\u0101tam iesp\u0113ju pal\u0113nin\u0101t tempu un past\u0101v\u0113t \u0161aj\u0101 br\u012bd\u012b. Tas var pal\u012bdz\u0113t atg\u016bt skaidr\u012bbu un izv\u0113l\u0113ties neatgriezties pie negat\u012bviem ieradumiem. <\/p>\n\n\n\n

4. Padariet mikrodoz\u0113\u0161anu par savu \"Go-To<\/h4>\n\n\n\n

Psihod\u0113lisk\u0101s vielas, piem\u0113ram, psilocib\u012bns no burvju s\u0113n\u0113m un trifeles, jau k\u0101du laiku tiek uzskat\u012btas par slepeno ieroci, kas pal\u012bdz atbr\u012bvoties no sliktiem ieradumiem. No sm\u0113\u0137\u0113\u0161ana<\/a> uz alkoholisms<\/a>, p\u0113t\u012bjumi liecina, ka \u0161\u012bs vielas var main\u012bt m\u016bsu uztveri par sevi, k\u0101 ar\u012b atvieglot jaunu pozit\u012bvu uzved\u012bbas veidu apguvi. Ievie\u0161ot psilocib\u012bna mikrodoz\u0113\u0161anas rut\u012bnu sav\u0101 dz\u012bvesveid\u0101, j\u016bs padar\u012bsiet savu ce\u013cojumu viegl\u0101k vad\u0101mu. Psilocib\u012bna mikrodoz\u0113\u0161ana var uzlabot j\u016bsu koncentr\u0113\u0161an\u0101s sp\u0113jas, apzin\u0101t\u012bbu un garast\u0101vokli - tas viss pal\u012bdz mums uz visiem laikiem atbr\u012bvoties no slikt\u0101 ieraduma. Lasiet viss, kas jums j\u0101zina par mikrodoz\u0113\u0161anu, \u0161eit. <\/a><\/p>\n\n\n\n

\"\"<\/figure>\n\n\n\n

5. Izveidojiet aizst\u0101\u0161anas ieradumu strat\u0113\u0123iju <\/h4>\n\n\n\n

P\u0113c tam, kad sav\u0101 dz\u012bv\u0113 ievies\u0101t jaunu mikrodoz\u0113\u0161anas rut\u012bnu, jaunu pozit\u012bvu ieradumu ievie\u0161ana, lai aizst\u0101tu vecos sliktos ieradumus, ir galvenais veids, k\u0101 pan\u0101kt progresu. Izv\u0113lieties darb\u012bbu, kas sniedz l\u012bdz\u012bga veida \"atl\u012bdz\u012bbu\". Dzi\u013ci ieelpojiet. Piem\u0113ram, pastaiga vai atp\u016bta saul\u0113 var lieliski aizst\u0101t likte\u0146a g\u0101\u0161anu. <\/p>\n\n\n\n

6. L\u0113n\u0101m<\/h4>\n\n\n\n

Jums var rasties v\u0113lme vienk\u0101r\u0161i atmest savu ieradumu. Tom\u0113r bie\u017ei vien tas var b\u016bt p\u0101r\u0101k p\u0101rsp\u012bl\u0113jo\u0161i un likt jums padoties un v\u0113l vair\u0101k atgriezties pie saviem atkar\u012bbas p\u0101rvar\u0113\u0161anas ieradumiem. Pak\u0101peniska samazin\u0101\u0161ana, visticam\u0101k, pal\u012bdz\u0113s ilgtermi\u0146\u0101, padarot \u0161o procesu viegl\u0101k vad\u0101mu. Turkl\u0101t pa ce\u013cam j\u016bs varat svin\u0113t katru mazo pav\u0113rsiena punktu, t\u0101d\u0113j\u0101di g\u016bstot pilnv\u0113rt\u012bg\u0101ku pieredzi. <\/p>\n\n\n\n

7. Mekl\u0113jiet atbalstu draugiem un \u0123imenei<\/h4>\n\n\n\n

Dalieties savos m\u0113r\u0137os ar draugiem un \u0123imeni. Tuvinieku atbalsts ir \u013coti svar\u012bgs elements, kad j\u016btaties slikti vai esat tuvu tam, lai atgrieztos pie sliktiem ieradumiem. J\u016bsu tuvinieku iedro\u0161in\u0101jums un sapratne var visu v\u0113rst par labu. Inform\u0113jiet vi\u0146us par sav\u0101m mazaj\u0101m uzvar\u0101m, un j\u016bsu uzvaras k\u013c\u016bs ar\u012b par vi\u0146u uzvar\u0101m. <\/p>\n\n\n\n

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Foto - Helena Lopes on Unsplash<\/mark><\/em><\/figcaption><\/figure>\n\n\n\n

8. Palutini sevi!<\/h4>\n\n\n\n

Izstr\u0101d\u0101t apbalvo\u0161anas sist\u0113mu, kas \u013caus jums sevi palutin\u0101t, kad g\u016bsiet pan\u0101kumus, ir lielisks veids, k\u0101 turpin\u0101t iet pareizaj\u0101 virzien\u0101. Atkar\u012bb\u0101 no t\u0101, k\u0101du ieradumu cen\u0161aties lauzt, \u0161\u012bm balv\u0101m vajadz\u0113tu b\u016bt vesel\u012bg\u0101k\u0101m alternat\u012bv\u0101m nek\u0101 iepriek\u0161\u0113jiem ieradumiem. Vai ar\u012b tiem pat nav j\u0101b\u016bt saist\u012btiem. Vai \u0161odien nesm\u0113\u0137\u0113j\u0101t? Varb\u016bt jums ir iesp\u0113ja noskat\u012bties savu iecien\u012bt\u0101ko filmu. Lielisks veids, k\u0101 izkopt \u0161o sist\u0113mu, ir dienas beig\u0101s sa\u0146emt balvu; kaut ko, ko gaid\u012bt ar nepaciet\u012bbu. Burbu\u013cvanna, m\u016bzikas klaus\u012b\u0161an\u0101s ar pilnu jaudu, salds na\u0161\u0137is. Lai kas jums der\u0113tu!<\/p>\n\n\n\n

\"\"<\/figure>\n\n\n\n

L\u016bk, tas ir tas, ko j\u016bs redzat! Sliktie ieradumi var b\u016bt <\/em>lau\u017eams, ja iev\u0113rojat \u0161os nor\u0101d\u012bjumus. Protams, tas ir bied\u0113jo\u0161i, bet varb\u016bt, izmantojot \u0161os padomus, j\u016bs var\u0113siet pieiet \u0161im Jaunajam gadam ar m\u0113r\u0137i veikt re\u0101las p\u0101rmai\u0146as. Bet l\u012bdz 1. janv\u0101rim.... pasniedz mums v\u0113l vienu cepumu...<\/em><\/strong><\/p>","protected":false},"excerpt":{"rendered":"

Janv\u0101ris atkal ir kl\u0101t. Kalend\u0101rais ekvivalents spainim ar ledus \u016bdens pa galvu, kas \u0161ok\u0113jo\u0161i ievada j\u016bs jaunaj\u0101 gad\u0101. Jauno gadu, kur\u0101 m\u0113s apsol\u0101mies, ka k\u013c\u016bsim par \"lab\u0101ku\" sevis versiju. Bet k\u0101 mums \u012bstenot \u0161os lielos pl\u0101nus?<\/p>","protected":false},"author":4,"featured_media":168618,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[70,86],"tags":[],"topics":[],"class_list":["post-168549","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-howtos","category-welness"],"_links":{"self":[{"href":"https:\/\/www.wholecelium.com\/lv\/wp-json\/wp\/v2\/posts\/168549","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/www.wholecelium.com\/lv\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/www.wholecelium.com\/lv\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/www.wholecelium.com\/lv\/wp-json\/wp\/v2\/users\/4"}],"replies":[{"embeddable":true,"href":"https:\/\/www.wholecelium.com\/lv\/wp-json\/wp\/v2\/comments?post=168549"}],"version-history":[{"count":12,"href":"https:\/\/www.wholecelium.com\/lv\/wp-json\/wp\/v2\/posts\/168549\/revisions"}],"predecessor-version":[{"id":176389,"href":"https:\/\/www.wholecelium.com\/lv\/wp-json\/wp\/v2\/posts\/168549\/revisions\/176389"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/www.wholecelium.com\/lv\/wp-json\/wp\/v2\/media\/168618"}],"wp:attachment":[{"href":"https:\/\/www.wholecelium.com\/lv\/wp-json\/wp\/v2\/media?parent=168549"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.wholecelium.com\/lv\/wp-json\/wp\/v2\/categories?post=168549"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.wholecelium.com\/lv\/wp-json\/wp\/v2\/tags?post=168549"},{"taxonomy":"topics","embeddable":true,"href":"https:\/\/www.wholecelium.com\/lv\/wp-json\/wp\/v2\/topics?post=168549"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}