15 videnskabeligt beviste teknikker til at bryde en vane (og holde sit nytårsforsæt…)

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På vores adfærdsbureau TNC arbejder vi med vanebrud hver dag, fordi det er så central et element ved adfærdsdesign.

Og faktisk kan videnskaben sige noget meget præcist om, hvad der skal til for at bryde en vane eller skabe en ny. Så imens du forbrænder den sidste champagne ved skrivebordet, kan du passende begynde arbejdsåret med at disse 15 vigtigste teknikker.

1) Start småt

Vi mennesker har svært ved at skabe selv små ændringer i vores hverdag. Derfor er det første videnskabelige råd at starte i det små. Det skaber både bedre forudsætninger for at få succes, og små sejre er forudsætningen for vaneændringer, motivation og varige resultater.

Det er den simple forskel mellem ’Jeg vil løbe tre gange om ugen’ og ’Jeg vil løbe en gang om ugen’. Hvorfor knække nakken allerede i uge 1?

2) Lav en ‘hvis-så’-plan

Det er svært at overholde vage og uspecifikke vaneforsøg. Alt for ofte ender vi med at springe ned fra stolen nytårsaften med en bjørnetjeneste i hånden, der siger noget ukonkret som: Jeg vil i bedre form, jeg vil arbejde mindre, eller jeg vil spise sundere.

Derfor skal du være konkret, når du sætter ord på planerne for den nye vane. Og videnskaben viser, at det er en rigtigt god ide at lave specifikke ’hvis-så’-planer:

  • Hvis jeg bliver sliksulten, når jeg kommer hjem fra arbejde,  går jeg en tur.’
  • Hvis jeg vil springe et træningspas over,  skal jeg tage løbetøjet på.’

3) Tænk over frekvensen

Der findes mange forkerte bud på, hvor mange gange man skal udføre en handling, før den bliver en vane. Især tallet 21 er blevet misbrugt i denne sammenhæng. Sandheden er, at det afhænger helt af vanen, af din motivation og af din personlighed.

Men for alle handlinger gælder følgende: Jo flere gange du udfører den, jo større odds er der for, at den bliver så indgroet, at du kan kalde den en reel vane.

Derfor kan det faktisk være bedre at fokusere på at løbe tre korte ture frem for én lang om ugen – også selvom det kan stride lidt imod råd nummer 1 på listen her.

4) Stop med at dagdrømme

Man hører ofte, at man skal fokusere på slutresultatet. Det kan fx være ved at visualisere, hvordan man vil se ud, hvis man tabte 10 kilo, hvordan det føles at lykkes med at spise sundere, eller oplevelsen af at være mere til stede med sine børn.

Men det er forkert. Overdreven positiv fantasering om sit slutresultat giver beviseligt negative resultater – uanset om det handler om at finde en partner, et nyt job eller løbe et maraton. De mennesker, der i forsøgene havde mere fokus på barrierer, faldgruber og udfordringer, havde større chance for at lykkes, fordi de endte med at lægge en mere realistisk plan…

5) Lav en realistisk plan

Succesfulde vanebrydere laver en plan, som er realistisk at overholde. De skriver planen ned. De noterer barrierer og udfordringer, så de er klar, inden de møder dem – det er blandt andet det, der gør dem mere succesfulde end jubeloptimisterne.

6) Pas på ’What the hell’-effekten

Her er et fantastisk citat fra en ekspert, jeg hørte på en konference for et par år siden:

’Det er ikke et spørgsmål om, hvorvidt du falder i og bryder din nye vane. Det er et spørgsmål om, hvad du gør, når det sker.’

Uanset hvilken vane, du vil arbejde med, vil det nok gå galt på et tidspunkt henad vejen. Men forskellen mellem succes og fiasko er, hvad du gør, når det går galt. Og det handler i bund og grund om ikke at give efter for ’What the hell’-effekten – den psykologiske mekanisme, der træder i kraft, når du misser din nye vane med fx ikke at spise slik i hverdagen:

  • Bukker man under for effekten, vil fejltrinet resultere i en ’så-kan-det-også-være-ligegyldigt’-adfærd, hvor man spiser ekstra meget slik.
  • Kommer man til at ryge én cigaret, ryger man en hel pakke.
  • Misser man ét træningspas, er de tre næste også alvorligt i farezonen.

Et af de bedste midler mod ’What the hell’-effekten er at lave hvis-så-planer: ’Hvis det går galt, så…’

7) Undertryk ikke din lyst – erstat den

Ifølge videnskaben er det en stor fejl blot at undertrykke den dårlige vane.

De mennesker, der prøver at undertrykke deres lyst til at lægge sig på sofaen i stedet for at tage løbetøjet på, klarer sig dårligt. Det skyldes, at de i deres adfærd har for meget fokus på det, de ikke skal gøre.

Vejen ud af denne misere er at erstatte den gamle adfærd med en ny. For hvis du bare fjerner en vane, vil der være et tomrum tilbage – og det skal fyldes ud af en ny aktivitet. Vil du stoppe med at åbne din mailboks som det første om morgenen, fordi det er ineffektivt, så beslut dig for, hvad du vil gøre i stedet.

8) Skab en trigger for din nye vane

Alle vores vaner sættes i gang af en såkaldt ’trigger’, som er det, vi gør umiddelbart inden vores vane. For en ryger kan det være lyden af bestikket, der samles på tallerkenen efter måltidet. Det signalerer, at nu er det cigaret-tid.

  • Vil du bryde en vane? Så skal du udskifte den gamle handling, der fulgte efter triggeren.
  • Vil du have en ny vane? Så skal du konstruere en ny trigger. I et forsøg lykkedes det fx flere forsøgspersoner at bruge tandtråd, efter de konstruerede denne trigger: ’Når jeg sætter tandbørsten tilbage i kruset, så tager jeg fat i tandtråden.’

9) Design din vane, så den er let at overholde

Den kendte madforsker Brian Wansink har påvist, at afstanden til en slikskål er helt afgørende for, hvor meget vi spiser af den. I et forsøg med en række sekretærer viste forskeren, hvordan de sekretærer, der havde slikskålen på deres skrivebord, spiste mere end dobbelt så meget slik som dem, der havde skålen stående mindre end to meter væk fra dem – men altså ikke på deres bord.

Pointen er altså: Vil du løbe, når du kommer hjem fra arbejde, så sørg for, at løbetøjet ligger klart på sofaen. Vil du drikke mere vand på arbejde, så sørg for at have en kande stående på dit skrivebord. Ligesom sekretærerne vil du have større succes med at overholde vanen, når det er let at udføre den.

Det er i øvrigt også Wansink, der har bevist, at du spiser markant mindre, hvis du bruger mindre tallerkener.

10) Få en buddy

Forskning viser, at der er større odds for succes, hvis man får en buddy – altså en anden person at udføre vanen med. Det kan være en løbemakker, man mødes fast med, eller det kan være en kollega, der også skal spise en skål grøntsager til frokosten.

Men buddyen behøver ikke at være med til selve vanen: Han kan også blot hjælpe dig med dagligt at holde dig op på din nye adfærd.

11) Visualiser processen

De mennesker, der bruger energi på at visualisere processen frem for at dagdrømme om slutresultatet, har større succes med at ændre deres vaner eller skabe nogle nye. Dels fordi de ikke fokuserer på slutresultatet (som jo har negativ effekt), dels fordi processen er hård og kompleks, så jo mere energi man lægger i at få hånd om den, jo bedre.

12) Kend din motivation 

Alt for ofte forsøger vi at ændre vaner, fordi det kunne være rart at blive lidt mere disciplineret med sin mailhåndtering, eller fordi det kunne være dejligt at tabe sig 5 kilo. Sådan en type motivation er slet ikke nok til at skabe en vaneændring.

Du skal sørge for, at din motivation er stærk og forbundet med et virkelig brændende ønske.

13) Bliv opmærksom på den indre dialog

Når du vil ændre en vane, vil du med garanti opleve udfordringer. Og før eller siden vil den indre dialog gå i gang. Den er designet til at give dig selv lov til at bryde din nye vane.

Inden du går i gang med vaneændringen, kan det derfor være en god ide at nedfælde de 5 mest sandsynlige foredrag, som din indre stemme kan finde på at diske op med – fx: ’Du har allerede været ude at løbe i den her uge, så du kan godt lige springe turen over i dag. Det regner jo.’

Hvis du har udpeget dem på forhånd, bliver det nemmere at opfange dem og reagere på dem i stedet for at adlyde dem.

14) Forpligt dig så meget som muligt

Videnskabelige forsøg viser gang på gang, at forpligtelse er helt centralt, når man gerne vil have indflydelse på egne eller andre vaner. To oplagte måder at forpligte sig selv på sin plan på er at skrive sin plan ned og at fortælle andre om den. Hvis dine kollegaer ved, at du ikke vil spise slik på arbejdet, er det sværere for dig at falde i. Så sig det højt både privat, kollegialt og vær ikke bleg for at smide en post på Facebook om din ambition.

15) Sov, drik, spis

Og sidst, men ikke mindst: Man kan sige noget meget præcist om, hvornår man bryder sine forsætter og falder tilbage i det gamle mønster. Det er nemlig typisk, når man er træt, er dehydreret og spiser forkert eller for lidt.

Godt nytår!

Jeg håber, du kan bruge teknikkerne, og jeg glæder mig til at levere flere indlæg om adfærd til dig i 2017. Godt nytår!

Om Bro

Kommentarer

  1. Britt Gade says:

    Jeg troede lige, jeg skulle sidde og fyre husleje af i dag:)

  2. Jens Mejlhede says:

    tak for listen, så er der noget at komme igang med:)

  3. Stine Leth-Nissen says:

    Hej Morten. Det var da nogle vældig gode forslag. Og hjælpsomt! Jeg har en god pointe: Hvis du nogen sinde før har brudt en vane, så hold fast i den sejr, når du for x’te gang er ved at give op. Jeg holdt op med at ryge for 13 år siden – og den stolthed og landvinding sidder stadig i mit baghovedet, når jeg er ved at knække nakken på at bryde en ny vane. Det tog i øvrigt en del forsøg, før det lykkedes, men jeg KUNNE! YES I CAN 😉

    • Morten Münster says:

      Hej Stine, tak for kommentaren. Jeg er helt enig, det er en god ide at holde fast i. Det er så let at gå rundt og føle sig som en fiasko hele tiden…;)

  4. Maria Ahlgren says:

    Tak for spark bagi 🙂
    Jeg er selv forfalden til nr. 6.
    Men man smider jo heller ikke cyklen i havnen, bare fordi den er punkteret! Det prøver jeg at huske mig selv på.
    Godt nytår!

  5. Tak for nogle rigtig brugbare gode råd. Især nr. 12, også kaldet dit “Hvorfor”, kan det også være en rigtig god ide at tænke over og holde fast i, når hverdagen stikker næsen frem. Og klart nr. 15, især det med søvnen synes jeg man (læs: jeg) kan have en tendens til at tage for let på.

    • Morten Münster says:

      Hej Pia

      Tak for en rigtig god nuancering, det bliver altid bedre med disse tilføjelser og refleksioner. Mange tak.

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