{"id":10940,"date":"2021-11-27T10:00:00","date_gmt":"2021-11-27T07:00:00","guid":{"rendered":"http:\/\/blog.ulubat.org\/?p=10940"},"modified":"2022-01-30T22:13:54","modified_gmt":"2022-01-30T19:13:54","slug":"neden-sadece-yapmiyoruz-intention-behavior-gap","status":"publish","type":"post","link":"https:\/\/blog.ulubat.org\/index.php\/genel\/neden-sadece-yapmiyoruz-intention-behavior-gap\/","title":{"rendered":"NEDEN SADECE YAPMIYORUZ?       INTENTION BEHAVIOR GAP"},"content":{"rendered":"\n<figure class=\"wp-block-image size-large\"><img loading=\"lazy\" width=\"1024\" height=\"683\" src=\"https:\/\/blog.ulubat.org\/wp-content\/uploads\/2021\/11\/pexels-valeria-ushakova-3094211-1024x683.jpg\" alt=\"\" class=\"wp-image-10946\" srcset=\"https:\/\/blog.ulubat.org\/wp-content\/uploads\/2021\/11\/pexels-valeria-ushakova-3094211-1024x683.jpg 1024w, https:\/\/blog.ulubat.org\/wp-content\/uploads\/2021\/11\/pexels-valeria-ushakova-3094211-400x267.jpg 400w, https:\/\/blog.ulubat.org\/wp-content\/uploads\/2021\/11\/pexels-valeria-ushakova-3094211-768x512.jpg 768w, https:\/\/blog.ulubat.org\/wp-content\/uploads\/2021\/11\/pexels-valeria-ushakova-3094211-110x73.jpg 110w, https:\/\/blog.ulubat.org\/wp-content\/uploads\/2021\/11\/pexels-valeria-ushakova-3094211-420x280.jpg 420w, https:\/\/blog.ulubat.org\/wp-content\/uploads\/2021\/11\/pexels-valeria-ushakova-3094211-645x430.jpg 645w, https:\/\/blog.ulubat.org\/wp-content\/uploads\/2021\/11\/pexels-valeria-ushakova-3094211.jpg 1200w\" sizes=\"(max-width: 1024px) 100vw, 1024px\" \/><\/figure>\n\n\n\n<figure class=\"wp-block-audio\"><audio controls src=\"https:\/\/blog.ulubat.org\/wp-content\/uploads\/2022\/01\/neden-sadece-yapmiyoruz-sila-er.mp3\"><\/audio><figcaption><strong><em>Yaz\u0131m\u0131z\u0131 yukar\u0131daki oynat\u0131c\u0131y\u0131 kullanarak sesli olarak dinleyebilirsiniz.<\/em><\/strong><\/figcaption><\/figure>\n\n\n\n<p><br>\u00c7o\u011fumuz hayatlar\u0131m\u0131zda bizi heyecanland\u0131ran hedeflere ula\u015fmak i\u00e7in niyet etmi\u015fizdir. Ama durum harekete ge\u00e7meye gelince bir duraksama ya\u015fam\u0131\u015f\u0131zd\u0131r. Diyete ba\u015flamak i\u00e7in niyetlendi\u011finiz o pazartesi gelir ve \u00e7o\u011fumuzun anlam veremedi\u011fi bir \u015fekilde o diyete hi\u00e7bir zaman ba\u015flayamay\u0131z. Bu \u00f6rnekte k\u0131saca bahsedilen durum, literat\u00fcrde \u201cintention behavior gap\u201d yani niyet-davran\u0131\u015f aras\u0131ndaki bo\u015fluk olarak ge\u00e7mektedir.<br>Intention behavior gap, ya da value action gap; bir bireyin niyetlerini ve de\u011ferlerini eyleme d\u00f6kememesi durumudur. Niyet her ne kadar y\u00fcksek olsa da hedefin zorlu do\u011fas\u0131 sonraki davran\u0131\u015flar\u0131 olumsuz etkileyebilir. Hayat\u0131n her alan\u0131nda, gerek &nbsp;ki\u015fisel hedeflerimize ula\u015fmak i\u00e7in gerekse hekimlik hayat\u0131m\u0131zda hastam\u0131za ya\u015fam tarz\u0131 de\u011fi\u015fikli\u011fi yapmas\u0131n\u0131 s\u00f6yledi\u011fimizde bundan ger\u00e7ek\u00e7i bir sonu\u00e7 elde edebilmek i\u00e7in gelin bu kavram\u0131n alt\u0131nda yatan mekanizmay\u0131 yak\u0131ndan inceleyelim.<br><strong>MOT\u0130VASYON<\/strong><br>Motivasyon, s\u00f6zl\u00fckte harekete iten i\u00e7sel g\u00fc\u00e7 olarak tan\u0131mlanmakla beraber \u00e7ok \u00e7e\u015fitli kaynaklar\u0131 olabilen, duygularla ba\u011flant\u0131s\u0131ndan dolay\u0131 son derece g\u00fc\u00e7l\u00fc olabilen bir itici kuvvettir. Yoklu\u011funda ise \u00e7o\u011fu zaman kendimizi depresif ve yenilmi\u015f gibi hissederiz. Bu nedenle insan\u0131n<br>motivasyona ihtiyac\u0131 vard\u0131r. Kimi zaman i\u00e7imizden gelir, ki bu duyguyu a\u00e7\u0131klamaya yetecek bir kelime bulam\u0131yorum, kimi zaman bir \u015feyi ba\u015farmak, ya da su\u00e7luluk duygusundan kurtulmak i\u00e7in ya da di\u011fer insanlar\u0131n g\u00f6z\u00fcnde bir konuma oturabilmek i\u00e7in motive oluruz. Bunlar\u0131n hepsi motivasyonun alt tipleridir. Her bireyin hangi durumlarda motive oldu\u011funu bulmas\u0131, bunun i\u00e7in kendini tan\u0131mas\u0131 ve dinlemesi gerekir.<\/p>\n\n\n\n<div class=\"wp-container-4 wp-block-columns\">\n<div class=\"wp-container-3 wp-block-column\" style=\"flex-basis:100%\">\n<div class=\"wp-container-2 wp-block-columns\">\n<div class=\"wp-container-1 wp-block-column\" style=\"flex-basis:100%\">\n<div class=\"wp-block-image\"><figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" src=\"https:\/\/blog.ulubat.org\/wp-content\/uploads\/2021\/11\/pexels-ds-stories-6005079-1-1024x683.jpg\" alt=\"\" class=\"wp-image-10956\" width=\"428\" height=\"428\" srcset=\"https:\/\/blog.ulubat.org\/wp-content\/uploads\/2021\/11\/pexels-ds-stories-6005079-1-150x150.jpg 150w, https:\/\/blog.ulubat.org\/wp-content\/uploads\/2021\/11\/pexels-ds-stories-6005079-1-250x250.jpg 250w, https:\/\/blog.ulubat.org\/wp-content\/uploads\/2021\/11\/pexels-ds-stories-6005079-1-125x125.jpg 125w, https:\/\/blog.ulubat.org\/wp-content\/uploads\/2021\/11\/pexels-ds-stories-6005079-1-110x110.jpg 110w, https:\/\/blog.ulubat.org\/wp-content\/uploads\/2021\/11\/pexels-ds-stories-6005079-1-420x420.jpg 420w, https:\/\/blog.ulubat.org\/wp-content\/uploads\/2021\/11\/pexels-ds-stories-6005079-1-1536x1536.jpg 1536w, https:\/\/blog.ulubat.org\/wp-content\/uploads\/2021\/11\/pexels-ds-stories-6005079-1-2048x2048.jpg 2048w\" sizes=\"(max-width: 428px) 100vw, 428px\" \/><\/figure><\/div>\n<\/div>\n<\/div>\n<\/div>\n<\/div>\n\n\n\n<p><br><em>Motivasyon t\u00fcrleri:<\/em><br><em>\u0130\u00e7sel motivasyon<\/em>( hedefi, e\u011flendi\u011fi i\u00e7in yapt\u0131ran motivasyon)<br><em>Di\u011ferleri taraf\u0131ndan belirlenen motivasyon<\/em>(\u00f6rne\u011fin bir hekimin hastas\u0131na yap diye \u00f6\u011f\u00fctledi\u011fi<br>\u015feyleri yapmas\u0131 gibi)<br><em>Bir hedef i\u00e7in kendi kendine belirlenen motivasyon<\/em><br><em>Su\u00e7luluk nedeniyle olu\u015fan motivasyon(<\/em>i\u00e7selle\u015ftirilmi\u015f motivasyon)<br><strong>Motivasyonun 3 temel kayna\u011f\u0131 ise; bilmek, ba\u015farmak ve deneyimlemek i\u00e7in duyulan arzudur.<\/strong> Ancak i\u00e7sel motivasyon ge\u00e7ici olabilir. Normalde uzun y\u00fcr\u00fcy\u00fc\u015fler yapmay\u0131 seven biri, ya\u011fmurlu ve so\u011fuk bir g\u00fcnde yorgun halde y\u00fcr\u00fcy\u00fc\u015f yapmaya istekli olmayabilir. \u0130\u015fler her zaman beklendi\u011fi<br>gibi yolunda gitmedi\u011finde de her \u015fey yolunda giderken de ki\u015finin i\u00e7sel motivasyonu d\u00fc\u015f\u00fck olabilir. B\u00f6yle durumlarda \u00f6z d\u00fczenleme yapmak gerekir.<br><strong>TET\u0130KLEY\u0130C\u0130LER VE \u00d6Z D\u00dcZENLEME<\/strong><br>\u00d6z d\u00fczenleme, normallik kesintiye u\u011frad\u0131\u011f\u0131nda davran\u0131\u015f\u0131 izleme ve de\u011fi\u015ftirme s\u00fcreci olarak tan\u0131mlanabilir. \u00d6rne\u011fin, olumsuz bir sebepten dolay\u0131 o g\u00fcn kendinizi iyi hissetmiyorsunuz ya da bir i\u015finiz \u00e7\u0131kt\u0131 ve program\u0131n\u0131z\u0131 aksatt\u0131n\u0131z. Bunun sizin motivasyonunuzu k\u00f6t\u00fc etkileme durumunun fark\u0131nda olursan\u0131z gereken \u00f6nlemi alman\u0131z da kolay olacakt\u0131r. Bir hafta boyunca spor yapamad\u0131\u011f\u0131n\u0131z\u0131 d\u00fc\u015f\u00fcn\u00fcp neyse hafta bitti zaten bug\u00fcn de gitmesem olur derseniz bu sizin hedeflerinize olan ba\u011fl\u0131l\u0131\u011f\u0131n\u0131z\u0131 ve kendinize olan inanc\u0131n\u0131z\u0131 zay\u0131flatacakt\u0131r. Ayr\u0131ca bir di\u011fer tetikleyici de \u00e7ok k\u0131sa s\u00fcrede \u00e7ok b\u00fcy\u00fck de\u011fi\u015fimler beklemektir. Bu da sizin motivasyonunuzu fark\u0131nda olmadan i\u00e7ten i\u00e7e azaltacakt\u0131r. Bu nedenle ula\u015f\u0131labilir hedefleri k\u00fc\u00e7\u00fck par\u00e7alar halinde ve ayr\u0131nt\u0131l\u0131 olarak belirleyin ve bunlar\u0131 ad\u0131m ad\u0131m takip edebilece\u011finiz bir \u015fekilde kontrol edin. Ayr\u0131ca bazen en zor \u015fey harekete ba\u015flamakt\u0131r. Bunun i\u00e7in mesela spor \u00e7antan\u0131z\u0131 \u00f6nceki geceden haz\u0131rlay\u0131p kap\u0131n\u0131n yan\u0131na koymak veya \u00f6nceki geceden yar\u0131n i\u00e7in yapacaklar\u0131n\u0131z\u0131 planlay\u0131p k\u00fc\u00e7\u00fck bir ka\u011f\u0131da not almak gibi hayat\u0131n\u0131z\u0131 kolayla\u015ft\u0131racak k\u00fc\u00e7\u00fck m\u00fcdahaleler yapabilirsiniz. Tetikleyiciler ve stres temelde insanda iki farkl\u0131 davran\u0131\u015f yan\u0131t\u0131 do\u011furur. Birisi ka\u00e7\u0131nma di\u011feri ise davran\u0131\u015fa y\u00f6nelme durumudur. Ve bu iki yol z\u0131t etkiler do\u011furarak motivasyonel davran\u0131\u015f\u0131n belirleyicisi olurlar. Davran\u0131\u015f\u0131n hangi y\u00f6ne evrilece\u011fini \u00e7o\u011fu zaman duygular belirler.<\/p>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" src=\"https:\/\/blog.ulubat.org\/wp-content\/uploads\/2021\/11\/pexels-anna-tarazevich-6230963-2-1024x683.jpg\" alt=\"\" class=\"wp-image-10952\" width=\"428\" height=\"428\" srcset=\"https:\/\/blog.ulubat.org\/wp-content\/uploads\/2021\/11\/pexels-anna-tarazevich-6230963-2-150x150.jpg 150w, https:\/\/blog.ulubat.org\/wp-content\/uploads\/2021\/11\/pexels-anna-tarazevich-6230963-2-250x250.jpg 250w, https:\/\/blog.ulubat.org\/wp-content\/uploads\/2021\/11\/pexels-anna-tarazevich-6230963-2-125x125.jpg 125w, https:\/\/blog.ulubat.org\/wp-content\/uploads\/2021\/11\/pexels-anna-tarazevich-6230963-2-110x110.jpg 110w, https:\/\/blog.ulubat.org\/wp-content\/uploads\/2021\/11\/pexels-anna-tarazevich-6230963-2-420x420.jpg 420w, https:\/\/blog.ulubat.org\/wp-content\/uploads\/2021\/11\/pexels-anna-tarazevich-6230963-2-1536x1536.jpg 1536w, https:\/\/blog.ulubat.org\/wp-content\/uploads\/2021\/11\/pexels-anna-tarazevich-6230963-2-2048x2048.jpg 2048w\" sizes=\"(max-width: 428px) 100vw, 428px\" \/><\/figure><\/div>\n\n\n\n<p><br><em>Duygular\u0131m\u0131z, stres ve olumsuz tetikleyicilerle ba\u015fa \u00e7\u0131kma konusunda yard\u0131mc\u0131m\u0131z da olabilir, en b\u00fcy\u00fck d\u00fc\u015fman\u0131m\u0131z da<\/em>. Bu nedenle motivasyonunuz d\u00fc\u015f\u00fck oldu\u011funda bunun alt\u0131nda hislerinizin<br>size&nbsp;anlatmak istedi\u011fi bir \u015feyler olabilir. \u00d6nce i\u00e7sel olarak kendinizi dinleyin, rahatlay\u0131n ve onlarla farkl\u0131 \u015fekilllerde ba\u015fa \u00e7\u0131kma y\u00f6ntemleri geli\u015ftirmeye \u00e7al\u0131\u015f\u0131n.<br><strong>KAPAS\u0130TE<\/strong><br>Psikolojik ve davran\u0131\u015fsal karma\u015f\u0131kl\u0131klar, beynimizin d\u00fc\u015f\u00fcncelerimizi, tutumlar\u0131m\u0131z\u0131 ve davran\u0131\u015flar\u0131m\u0131z\u0131 kontrol etmesi ve y\u00f6netmesi i\u00e7in g\u00f6r\u00fcn\u00fc\u015fte ola\u011fan\u00fcst\u00fc bir kapasiteye duyulan \u00f6nemli bir ihtiyac\u0131 vurgular.&nbsp;Bu kapasiteye \u201cy\u00fcr\u00fct\u00fcc\u00fc i\u015flev\u201d ad\u0131 verilir.<br>Ki\u015finin y\u00fcr\u00fct\u00fcc\u00fc i\u015flev&nbsp;kapasitesi, niyeti davran\u0131\u015fa ba\u011flama ba\u015far\u0131s\u0131n\u0131 potansiyel olarak belirleyebilir.&nbsp;Beyinde prefrontal kortex, insan\u0131n \u00f6z denetimini yapt\u0131\u011f\u0131 b\u00f6lge olarak k\u0131saca tan\u0131mlanabilir.<br><strong>S\u00dcRE\u00c7<br><\/strong>Yaz\u0131n\u0131n buraya &nbsp;kadar olan k\u0131sm\u0131nda neden sadece yapamad\u0131\u011f\u0131m\u0131z\u0131 ayr\u0131nt\u0131l\u0131 inceledik. Peki bu \u2018yapma\u2019 s\u0131ras\u0131nda s\u00fcre\u00e7 nas\u0131l ilerleyecek? \u00c7o\u011fu zaman hedefin en sonunda varaca\u011f\u0131m\u0131z yeri beynimizde netle\u015ftiririz. Ama peki oraya gelene kadar ge\u00e7ece\u011fimiz yollar, a\u015faca\u011f\u0131m\u0131z ad\u0131mlar ne olacak? \u00c7o\u011fu zaman bunun bilinmezli\u011fi i\u00e7inde olmaktan dolay\u0131 g\u00f6z\u00fcm\u00fczde b\u00fcy\u00fct\u00fcr ve nereden ba\u015flayaca\u011f\u0131m\u0131z\u0131 bilemeyiz. Bu y\u00fczden \u2018kilo verece\u011fim\u2019 demek yerine \u00f6rne\u011fin haftada 3 g\u00fcn 40 dk y\u00fcr\u00fcy\u00fc\u015f yapaca\u011f\u0131m demek \u00e7ok daha faydal\u0131 olabilir. Yani yap veya ol demektense o hedefe giden ilk ad\u0131mla i\u015fe ba\u015flamak hem daha az y\u0131prat\u0131c\u0131 hem de daha keyifli olacakt\u0131r. &nbsp;<\/p>\n\n\n\n<p>Bu arada bu konuda bir ba\u015fka k\u00fc\u00e7\u00fck bir bilgi eklemeden duramayaca\u011f\u0131m. Yap\u0131lan ara\u015ft\u0131rmalar g\u00f6stermi\u015f ki, davran\u0131\u015f-niyet bo\u015flu\u011funun temelinde yatan nedenlerden birinin ki\u015finin niyetlerini hen\u00fcz eyleme d\u00f6kmeden etraf\u0131ndaki insanlara anlatmas\u0131d\u0131r. Bunun nedeni asl\u0131nda \u00e7ok basit.<br>Beynimiz bunu dile getirdi\u011fimiz anda sanki bunu hayata d\u00f6km\u00fc\u015f gibi \u00f6d\u00fcl ve zevk merkezi olan n\u00fccleus accumbensten dopamin salg\u0131lar ve bu da tatmin hissi ya\u015faman\u0131za neden olur. Dolay\u0131s\u0131yla hedefinize veya niyetine duydu\u011funuz ilgi azal\u0131r. Halk aras\u0131nda nazar olarak ifade edilen durumun<br>a\u00e7\u0131klamas\u0131 da bilim insanlar\u0131 taraf\u0131ndan bu \u015fekilde yap\u0131lm\u0131\u015ft\u0131r. <\/p>\n\n\n\n<figure class=\"wp-block-image size-large\"><img loading=\"lazy\" width=\"1024\" height=\"673\" src=\"https:\/\/blog.ulubat.org\/wp-content\/uploads\/2021\/11\/pexels-eva-elijas-6956352-1024x673.jpg\" alt=\"\" class=\"wp-image-10953\" srcset=\"https:\/\/blog.ulubat.org\/wp-content\/uploads\/2021\/11\/pexels-eva-elijas-6956352-1024x673.jpg 1024w, https:\/\/blog.ulubat.org\/wp-content\/uploads\/2021\/11\/pexels-eva-elijas-6956352-400x263.jpg 400w, https:\/\/blog.ulubat.org\/wp-content\/uploads\/2021\/11\/pexels-eva-elijas-6956352-768x505.jpg 768w, https:\/\/blog.ulubat.org\/wp-content\/uploads\/2021\/11\/pexels-eva-elijas-6956352-110x72.jpg 110w, https:\/\/blog.ulubat.org\/wp-content\/uploads\/2021\/11\/pexels-eva-elijas-6956352-420x276.jpg 420w, https:\/\/blog.ulubat.org\/wp-content\/uploads\/2021\/11\/pexels-eva-elijas-6956352-654x430.jpg 654w, https:\/\/blog.ulubat.org\/wp-content\/uploads\/2021\/11\/pexels-eva-elijas-6956352.jpg 1200w\" sizes=\"(max-width: 1024px) 100vw, 1024px\" \/><\/figure>\n\n\n\n<p><br>&nbsp;&nbsp;<br>Okudu\u011funuz i\u00e7in te\u015fekk\u00fcrler.<\/p>\n\n\n\n<p><strong>&nbsp;Kaynak:<\/strong><\/p>\n\n\n\n<p>Why We Don\u2019t \u201cJust Do It\u201d<br>Understanding the Intention-Behavior Gap in Lifestyle Medicine,Am J<br>Lifestyle Med.&nbsp;2016 Sep-Oct; 10(5): 322\u2013329.&nbsp;2016 Jun 22.<\/p>\n","protected":false},"excerpt":{"rendered":"<p>\u00c7o\u011fumuz hayatlar\u0131m\u0131zda bizi heyecanland\u0131ran hedeflere ula\u015fmak i\u00e7in niyet etmi\u015fizdir. Ama durum harekete ge\u00e7meye gelince bir duraksama ya\u015fam\u0131\u015f\u0131zd\u0131r. Diyete ba\u015flamak i\u00e7in<\/p>\n","protected":false},"author":196,"featured_media":10948,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":[],"categories":[3,1],"tags":[751],"acf":[],"views":1270,"_links":{"self":[{"href":"https:\/\/blog.ulubat.org\/index.php\/wp-json\/wp\/v2\/posts\/10940"}],"collection":[{"href":"https:\/\/blog.ulubat.org\/index.php\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/blog.ulubat.org\/index.php\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/blog.ulubat.org\/index.php\/wp-json\/wp\/v2\/users\/196"}],"replies":[{"embeddable":true,"href":"https:\/\/blog.ulubat.org\/index.php\/wp-json\/wp\/v2\/comments?post=10940"}],"version-history":[{"count":12,"href":"https:\/\/blog.ulubat.org\/index.php\/wp-json\/wp\/v2\/posts\/10940\/revisions"}],"predecessor-version":[{"id":11050,"href":"https:\/\/blog.ulubat.org\/index.php\/wp-json\/wp\/v2\/posts\/10940\/revisions\/11050"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/blog.ulubat.org\/index.php\/wp-json\/wp\/v2\/media\/10948"}],"wp:attachment":[{"href":"https:\/\/blog.ulubat.org\/index.php\/wp-json\/wp\/v2\/media?parent=10940"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/blog.ulubat.org\/index.php\/wp-json\/wp\/v2\/categories?post=10940"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/blog.ulubat.org\/index.php\/wp-json\/wp\/v2\/tags?post=10940"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}