Att forma en ny vana är individuellt

 

Låt oss säga att du skall forma en ny vana, vad som helst. Exempelvis ska du träna mer, äta mer hälsosamt eller kanske skriva ett nytt blogginlägg varje dag. När övergår detta från övermänsklig självkontroll till ny vana?

Myten om 21 dagarsregeln

Tiden och ansträngningsgraden beror på vad för vana du vill förändra och hur bra du är på att driva mot dina uppsatta mål. Frågar vi vår kära vän Google så tar det någonstans mellan 21 till 29 dagar.

Myten att det tar 21 dagar att forma en vana komma från en bok skriven av doktor Maltz på 1960 talet. Han var plastikkirurg och arbetade med amputationer. Han menar att det tog i genomsnitt just 21 dagar för en kapad kroppsdel att läka ihop, sedan drog han kopplingen att allt i våra liv oavsett typ av förändring tar runt 21 dagar. Kanske en aning djärv generalisering.

Tiden är individuell

En forskningsstudie från University College London gjord på 96 individer som nu är publicerad i European Journal of Social Psykology visar att tiden för att forma en vana är väldigt individuellt och kan inte alls generaliseras.

Dessa individer skulle äta en frukt till varje lunch eller motionera 15 minuter dagligen. Deltagarna frågades dagligen hur automatiskt deras beteende kändes. När studien var klar kunde man se ett starkt samband mellan övning och inlärd vana.

Att göra utan att tänka

I genomsnitt tog det 66 dagar att forma en vana, men spannet var stort, allt från 18 dagar upp till 254 dagar. Forskarna såg också att

  • Missa en enstaka dag spelade ingen roll på slutresultatet
  • Vissa människor är mer mottagliga att forma vanor än andra
  • Att detta resultat inte är direkt överförbart på andra typer av förändringar

Tydliga mål

Det är viktigt att ha en målbild framför sig när man vill förändra ett beteende. Det är lika viktigt att veta sina begränsningar och hur man handskas med eventuella motgångar på vägen mot förändring.

Alla kan ändra sitt beteende men frågan är om alla är villiga att göra det? Inget går per automatik och redan där ger allt för många upp. Samtidigt så ska man inte krångla till det. Små steg leder framåt. Och med små steg varje dag tar man sig tillslut runt jorden på.

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