{"id":12859,"date":"2022-02-01T15:33:18","date_gmt":"2022-02-01T14:33:18","guid":{"rendered":"https:\/\/octean.se\/senaste-nytt\/?p=12859"},"modified":"2023-10-19T11:12:39","modified_gmt":"2023-10-19T09:12:39","slug":"hur-skapar-du-nya-rutiner-som-haller-i-langden","status":"publish","type":"post","link":"https:\/\/octean.se\/senaste-nytt\/hur-skapar-du-nya-rutiner-som-haller-i-langden\/","title":{"rendered":"Hur skapar du nya rutiner som h\u00e5ller i l\u00e4ngden?"},"content":{"rendered":"\t\t
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Rutinerna finns d\u00e4r och r\u00e4ddar oss n\u00e4r motivationen tryter. Det \u00e4r d\u00e4rf\u00f6r vi \u00e4lskar dem och st\u00e4ndigt f\u00f6rs\u00f6ker skapa nya, goda vanor. Rutiner bidrar till stabilitet och v\u00e4lm\u00e5ende. I l\u00e4ngden g\u00f6r de att vardagen fungerar b\u00e4ttre. Storslagna l\u00f6ften d\u00e4remot, ger oftast upphov till besvikelser och k\u00e4nslor av misslyckande.<\/strong><\/p>

Vi vet, n\u00e4r klockan passerar midnatt p\u00e5 ny\u00e5rsafton, eller n\u00e4r s\u00f6ndagen g\u00e5r \u00f6ver i m\u00e5ndag \u00e4r det l\u00e4tt att drabbas av en pl\u00f6tslig insikt om hur du borde f\u00f6r\u00e4ndra ditt liv. Du best\u00e4mmer dig f\u00f6r att bli en s\u00e5dan d\u00e4r person som har l\u00e4get under kontroll. En s\u00e5dan som g\u00e5r upp tidigt p\u00e5 morgonen, f\u00e5r med alla n\u00e4rings\u00e4mnen redan vid frukosten och inte scrollar p\u00e5 mobilen innan l\u00e4ggdags.<\/p>

Men efter bara ett par dagar stannar du uppe sent framf\u00f6r en serie, missar frukosten och k\u00e4nner hur pulsen bultar h\u00e5rt trots att du knappt kommit iv\u00e4g till jobbet. L\u00e5ter det bekant? Vad du beh\u00f6ver \u00e4r en plan p\u00e5 hur du ska f\u00f6rvandla din nya vana till en fast rutin.<\/p>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/section>\n\t\t\t\t

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Vad \u00e4r rutiner?<\/h2>

Rutiner \u00e4r helt enkelt beteenden du upprepar s\u00e5 m\u00e5nga g\u00e5nger att de b\u00f6rjar bilda ett \u00e5terkommande m\u00f6nster. De blir allts\u00e5 vanor som du utf\u00f6r n\u00e4rmast per automatik.<\/p>

Varf\u00f6r beh\u00f6vs rutiner?<\/h2>

Allt som vi m\u00e4nniskor inte \u00e4r vana vid kr\u00e4ver viss tankekraft. Rutiner underl\u00e4ttar genom att du slipper debattera med sig sj\u00e4lv inf\u00f6r varje moment. Ist\u00e4llet g\u00f6r du bara som du brukar g\u00f6ra.<\/p>

Rutiner hj\u00e4lper dig att uppfylla dina m\u00e5l<\/h3>

Du kan luta dig mot dina rutiner n\u00e4r din viljestyrka inte riktigt h\u00e4nger med. Vanans makt \u00e4r stark och hj\u00e4lper dig att n\u00e5 dina m\u00e5l<\/a><\/span> n\u00e4r motivationen tryter. En invand vana g\u00f6r dig b\u00e4ttre rustad \u00e4n ett tillf\u00e4lligt rus av inspiration.<\/p>

Om du till exempel \u00e4ter en frukt till eftermiddagskaffet varje vardag under en m\u00e5nad, \u00f6kar sannolikheten att du kommer forts\u00e4tta med det \u00e4ven kommande veckor. Efter ett visst antal g\u00e5nger slipper du din inre monolog. \u00c4r jag verkligen sugen? Orkar jag skala en apelsin? Vore det inte godare med en chokladbit? Du \u00e4ter helt enkelt frukten f\u00f6r att du \u00e4r van<\/em> att g\u00f6ra det!<\/p>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/section>\n\t\t\t\t

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Hur l\u00e5ng tid tar det att skapa nya rutiner?<\/h2>

Nu kommer vi till den magiska fr\u00e5gan – och den har faktiskt ett ganska exakt svar. I genomsnitt tar det 66 dagar<\/a><\/span> att inf\u00f6ra en ny rutin. Sj\u00e4lvklart varierar tiden beroende p\u00e5 hur stor f\u00f6r\u00e4ndring den nya vanan inneb\u00e4r, men du beh\u00f6ver \u00e5tminstone tv\u00e5 m\u00e5nader p\u00e5 dig f\u00f6r att f\u00e5 rutinen p\u00e5 plats.<\/p>

S\u00e5 f\u00e5r du en ny rutin att s\u00e4tta sig<\/h2>

Det kan k\u00e4nnas sv\u00e5rt, ja n\u00e4stan om\u00f6jligt att f\u00e5 in en ny vana. Du beh\u00f6ver k\u00e4mpa p\u00e5 i ungef\u00e4r tv\u00e5 m\u00e5nader innan det b\u00f6rjar k\u00e4nnas l\u00e4ttare och f\u00f6r att du ska orka g\u00f6ra det \u00e4r det viktigt att ge dig sj\u00e4lv r\u00e4tt f\u00f6ruts\u00e4ttningar.<\/p>

G\u00f6r dina m\u00e5l s\u00e5 konkreta som m\u00f6jligt<\/h3>

S\u00e4tt konkreta m\u00e5l och t\u00e4nk i siffror. M\u00e5l som g\u00e5r att m\u00e4ta \u00e4r l\u00e4ttare att uppn\u00e5. Best\u00e4m dig hellre f\u00f6r att du ska g\u00e5 10 000 steg \u00e4n f\u00f6r att du ”ska komma ut p\u00e5 en promenad”. Det \u00e4r f\u00f6r otydligt hur det senare ska utf\u00f6ras och risken \u00e4r att du inte g\u00f6r n\u00e5got alls eftersom du inte vet vad du ska uppn\u00e5.<\/p>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/section>\n\t\t\t\t

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Se \u00e4ven de sm\u00e5 framstegen<\/h3>

Ibland vill vi s\u00e5 mycket att vi sl\u00e5r knut p\u00e5 oss sj\u00e4lv hur vi \u00e4n g\u00f6r. G\u00e5 inte f\u00f6r fort fram. Att f\u00e5 dina rutiner p\u00e5 plats \u00e4r ofta ett energikr\u00e4vande arbete, vilket inneb\u00e4r att det beh\u00f6ver f\u00e5 ta tid. Det \u00e4r b\u00e4ttre att du f\u00e5r lyckas i ett l\u00e5ngsamt tempo \u00e4n att du blir b\u00e5de besviken och uppgiven.<\/p>

Anv\u00e4nd den hj\u00e4lp som finns<\/h3>

G\u00f6r inte saker sv\u00e5rare \u00e4n de beh\u00f6ver vara. N\u00e4r du best\u00e4mt dig f\u00f6r vilka rutiner du tror skulle f\u00f6rb\u00e4ttra delar i ditt liv, g\u00e4ller det att fundera p\u00e5 hur du g\u00f6r det s\u00e5 enkelt som m\u00f6jligt. Vill du sova b\u00e4ttre<\/a>? Testa ett narturligt kosttilskott\u00a0<\/span>som bidrar till avslappning och \u00f6kar kvalit\u00e9n p\u00e5 s\u00f6mnen. Vill du bli av med sockersuget? Handla n\u00e4r du \u00e4r m\u00e4tt och se till att sockret inte kommer innanf\u00f6r ytterd\u00f6rren.<\/p>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/section>\n\t\t\t\t

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Tre exempel p\u00e5 rutiner som f\u00f6rb\u00e4ttrar livskvalit\u00e9n<\/h2>

Vissa rutiner f\u00f6rb\u00e4ttrar vardagen f\u00f6r de allra flesta och ofta handlar det om grundl\u00e4ggande delar som s\u00f6mn<\/span><\/a>, kost och r\u00f6relse<\/a><\/span>.<\/p>

Regelbundna s\u00f6mnvanor<\/h3>

F\u00f6r att f\u00e5 till en kvalitativ s\u00f6mnrutin g\u00e4ller det att fokusera p\u00e5 regelbundenhet. Genom att f\u00f6lja ett m\u00f6nster kommer din kropp b\u00f6rja bli tr\u00f6tt<\/a> vid ungef\u00e4r samma tid varje dag. L\u00e4gg ifr\u00e5n dig mobilen i god ett par timmar innan l\u00e4ggdags f\u00f6r att varva ner och f\u00f6rs\u00f6k g\u00e5 upp ungef\u00e4r samma tid p\u00e5 morgonen. Ibland kan du beh\u00f6va ta hj\u00e4lp av ett kosttillskott. GLYC Positive Sleep<\/a> <\/span>\u00e4r ett unikt s\u00f6mnbevarande kosttillskott framtagen f\u00f6r att bidra till att bevara en god natts s\u00f6mn.\u00a0<\/p>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/section>\n\t\t\t\t

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R\u00f6relse<\/h3>

Kroppen, liksom hj\u00e4rnan \u00e4lskar\u00a0r\u00f6relse<\/a>. Endorfinerna som uts\u00f6ndras n\u00e4r du r\u00f6r p\u00e5 dig beh\u00f6vs f\u00f6r att hantera stress och g\u00f6r att du k\u00e4nner dig piggare. F\u00f6r att du b\u00e4ttre ska kunna orka dina dagar rekommenderar vi att fysiska aktiviteter finns med bland dina dagliga rutiner. V\u00e5r\u00a0GLYC-serie\u00a0<\/a>inneh\u00e5ller fler olika produkter f\u00f6r dig som vill ha ett aktivt liv, eller f\u00f6r dig som redan tr\u00e4nar regelbundet.<\/p>

L\u00c4S MER: F\u00f6rdelar och positiva effekter av tr\u00e4ning<\/a><\/strong><\/p>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/section>\n\t\t\t\t

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Varierad kost<\/h3>

Varje grupp livsmedel bidrar med sina viktiga n\u00e4rings\u00e4mnen som g\u00f6r att du m\u00e5r bra och h\u00e5ller dig i god form. B\u00f6rja med att \u00e4ta tre n\u00e4ringsrika huvudm\u00e5l och ha med dig h\u00e4lsosamma mellanm\u00e5l som du kan \u00e4ta i farten d\u00e4remellan.<\/p>

Genom att vara f\u00f6rutseende undviker du att hamna i energidippar d\u00e4r sockersuget \u00f6kar. Beroende p\u00e5 din kost kan du komplettera med de vitaminer eller mineraler du \u00e4r i behov av genom ett kosttillskott<\/a>.<\/span><\/p>

L\u00c4S MER: Vem beh\u00f6ver kosttillskott?<\/a><\/span><\/strong><\/p>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/section>\n\t\t\t\t

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Vad du ska g\u00f6ra n\u00e4r dina rutiner k\u00e4nns som krav<\/strong><\/h2>

\u00a0<\/h3>

Identifiera vad som skaver<\/strong><\/h3>

Du har inf\u00f6rt flera rutiner som p\u00e5 pappret borde g\u00f6ra att du m\u00e5r b\u00e4ttre, men trots det k\u00e4nner du dig stressad eller otillr\u00e4cklig. D\u00e5 har rutinerna ofta blivit krav som f\u00f6rhindrar spontanitet och f\u00f6rvandlar dina dagar till tr\u00e5kiga scheman att bocka av. V\u00e5ga stryk aktiviteter.<\/p>

Luft i schemat \u00e4r ocks\u00e5 en god vana<\/strong><\/h3>

Rutinerna du v\u00e4lkomnar in i ditt liv ska vara till hj\u00e4lp p\u00e5 fler plan \u00e4n ett. Precis som du beh\u00f6ver r\u00f6relse<\/a>,<\/span> beh\u00f6ver du ocks\u00e5 \u00e5terh\u00e4mtning b\u00e5de f\u00f6r kroppen och f\u00f6r psyket. F\u00f6rs\u00f6k hitta tid f\u00f6r pauser d\u00e4r du kan ladda om batterierna. \u00c5terh\u00e4mtningen beh\u00f6ver blir en del av dina dagliga rutiner.<\/p>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/section>\n\t\t\t\t

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Var sn\u00e4ll mot dig sj\u00e4lv<\/strong><\/h3>

Du beh\u00f6ver vara din egen b\u00e4sta v\u00e4n f\u00f6r att n\u00e5 framg\u00e5ng med de nya rutinerna. Fundera p\u00e5 varf\u00f6r du tillf\u00f6r en rutin. Hur vill du att den ska bidra till ett gott liv f\u00f6r dig?<\/p>

Bli inte besviken p\u00e5 dig sj\u00e4lv om du rutinerna inte faller p\u00e5 plats lika snabbt som du hoppats p\u00e5 och omge dig med m\u00e4nniskor du m\u00e5r bra av och som st\u00f6ttar dig n\u00e4r det v\u00e4l g\u00e4ller.<\/p>

L\u00c4S MER: H\u00f6stdepression<\/a><\/span><\/strong><\/p>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/section>\n\t\t\t\t<\/div>\n\t\t","protected":false},"excerpt":{"rendered":"

Rutinerna finns d\u00e4r och r\u00e4ddar oss n\u00e4r motivationen tryter. Det \u00e4r d\u00e4rf\u00f6r vi \u00e4lskar dem och st\u00e4ndigt f\u00f6rs\u00f6ker skapa nya, goda vanor. Rutiner bidrar till stabilitet och v\u00e4lm\u00e5ende. I l\u00e4ngden g\u00f6r de att vardagen fungerar b\u00e4ttre. Storslagna l\u00f6ften d\u00e4remot, ger oftast upphov till besvikelser och k\u00e4nslor av misslyckande. Vi vet, n\u00e4r klockan passerar midnatt p\u00e5 […]<\/p>\n","protected":false},"author":384,"featured_media":12867,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"site-sidebar-layout":"default","site-content-layout":"default","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":"","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":""}},"footnotes":""},"categories":[1],"tags":[],"class_list":["post-12859","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-blogg"],"yoast_head":"\nHur skapar du nya rutiner som h\u00e5ller i l\u00e4ngden? · Octean<\/title>\n<meta name=\"description\" content=\"S\u00e5 f\u00f6rvandlar du en ny vana till en fast rutin! 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