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¿Otro año sin conseguir tus propósitos? ¡Que no te pase! (otra vez)

enero 1, 2020by soporte567NeuropsicologíaPsicoterapiaSalud mental

NeuropsicologíaPsicoterapiaSalud mental

¿Otro año sin conseguir tus propósitos? ¡Que no te pase! (otra vez)

enero 1, 2020 by soporte567
Clinica-del-Cerebro-y-la-Conducta-2-1200x1553.png

En año nuevo, es común hacernos propósitos para mejorar, concluir proyectos, conseguir distintas metas. La motivación suele ser muy alta en el mes de Enero, sin embargo, suele disminuir conforme pasa el tiempo y muchas veces, si no es que la mayoría, muchos de estos propósitos son abandonados.

¡Que no te pase! (otra vez)

Existen diversos factores que pueden influir en la motivación y ejecución, es decir, en que estos propósitos se consigan o no, y se ha encontrado que la forma en que se establecen estos propósitos, es uno de ellos.

Hay dos formas en que se pueden establecer estos propósitos. Los propósitos superordinados son aquellos más abstractos y generales, como “tener una vida más saludable”, estos son importantes porque representan el punto hasta donde se quiere llegar, sin embargo, no establecen el tiempo en el que conseguirán y generalmente no es posible conseguirlos en un solo paso, por lo tanto es fácil que se acompañe de una sensación de frustración o discrepancia al observar la situación actual y la meta que se quiere alcanzar, lo que puede llevar a pensar que no están consiguiendo nada ni se está obteniendo satisfacción. Esto podría desalentarnos, o por el contrario ayudar a mantener las metas al ver que no las hemos conseguido aún.

Por otra parte, los propósitos subordinados, son aquellas conductas o acciones concretas que se requieren para alcanzar los objetivos finales, por ejemplo “caminar 30 minutos al día”, por lo tanto sirven como motor de arranque y promueven el inicio de acciones específicas dirigidas a una meta. Así, se busca que estas acciones sencillas se vinculen con los propósitos generales (supraordinados) que tienen un mayor significado y relevancia personal.

También es importante establecer un orden jerárquico de lo primero y lo último que se quiere conseguir, cuidando de posicionar en un inicio aquellas acciones concretas y específicas que sean de cierto modo más fáciles de conseguir, ya que esto facilitará los pensamientos de auto-eficacia, es decir, la confianza de que se es capaz de lograr cosas, ayudando a mantenernos motivados, factor fundamental para conseguir nuestras metas.

En resumen, las acciones específicas y concretas motivan para iniciar los cambios,
mientras las metas generales ayudan a mantener las conductas a lo largo del tiempo.

Además de establecer las metas, es importante diseñar un plan que permita integrar, ordenar y desarrollar los pasos intermedios necesarios para lograr metas a corto, mediano o largo plazo, estimar tiempos necesarios y realistas para conseguirlo, realizar una auto-evaluación (auto-monitoreo) de lo que se va alcanzando, realizar ajustes a nuestro esquema de acción o de pensamiento cuando los resultados indican que no está siendo eficiente (flexibilidad mental) y tener la capacidad de inhibir aquellas conductas/respuestas impulsivas que nos alejan de nuestros objetivos, es decir,

se requieren de ciertas funciones cognitivas, llamadas funciones ejecutivas, que si bien son parte de nuestro desarrollo cerebral, pueden ser potenciadas por especialistas en el campo de la neuropsicología.

 

Flores, J. y Ostrosky-Solís, F. (2008). Neuropsicología de Lóbulos Frontales, Funciones Ejecutivas y Conducta Humana. Revista Neuropsicología, Neuropsiquiatría y Neurociencias, 8(1), pp. 47-58.

Höchli, B., Brügger, A. y Messner, C. (2019). Making New Year’s Resolutions that Stick: Exploring how Superordinate and Subordinate Goals Motivate Goal Pursuit. Applied psychology: health and well-being.

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