ใใใซใกใฏใใใธใใณใงใ๐ฑ
ใๆฏๆฅ้่1kgใชใใฆ็ก็…ใใใๆใฃใฆใใพใใใ๏ผๅฎใฏ็งใๆๅใฏใใๆใฃใฆใใพใใใใงใไปใงใฏๆฅญๅในใผใใผใฎใขใใฉใ็ง้่2ใใใฏใใตใฏใใจๅนณใใใ็ๆดปใ้ใฃใฆใใพใใ
ไปๅใฏใ็ฟๆ ฃๅใใซใคใใฆ็งๅญฆ็ใซๆใไธใใชใใใใฉใใใใฐ้่ๆๅใ็ก็ใชใ็ถ็ถใงใใใฎใใใไผใใใพใใ
็ฟๆ ฃๅใจใฏไฝใ๏ผใใฎไป็ตใฟ
็ฟๆ ฃใจใฏใๆ่ญ็ใชๅชๅใใปใจใใฉๅฟ ่ฆใจใใใซ่ชๅ็ใซ่กใใใ่กๅใใฟใผใณใงใใ
ใญใณใใณๅคงๅญฆใฎ็ ็ฉถใซใใใจใๆฐใใ็ฟๆ ฃใๅฎ็ใใใพใงใฎๅนณๅๆ้ใฏ66ๆฅใจใใใฆใใพใใใใ ใๅไบบๅทฎใๅคงใใใ18ๆฅใใ254ๆฅใพใงใฎๅน ใใใใใใงใใใคใพใใ้่1kg็ๆดปใ็ด2ใถๆ็ถใใใฐใใใชใ่ช็ถใซใงใใใใใซใชใๅฏ่ฝๆงใ้ซใใใงใใญใ
็ฟๆ ฃๅฝขๆใฎ3่ฆ็ด
ๅฟ็ๅญฆ่ ใใฃใผใซใบใปใใฅใใใฐใฏ็ฟๆ ฃใฎใซใผใใไปฅไธใฎ3ใคใซๅ่งฃใใฆใใพใ๏ผ
- ใใฃใใ๏ผ่กๅใๅงใใใตใคใณ
- ใซใผใใฃใณ๏ผๅฎ้ใฎ่กๅ
- ๅ ฑ้ ฌ๏ผใใฎ่กๅใใใใใๆบ่ถณๆ
ไพใใฐ็งใฎๅ ดๅ๏ผ
- ใใฃใใ๏ผๆ่ตทใใฆๅท่ตๅบซใ้ใใ
- ใซใผใใฃใณ๏ผๆฅญๅในใผใใผใฎๅทๅใใญใใณใชใผใๆธฉใใ
- ๅ ฑ้ ฌ๏ผ้่ใ้ฃในใ้ๆๆใจไฝ่ชฟใฎ่ฏใ
ไปๆฅใใใงใใ็ฟๆ ฃๅใฎ3ใคใฎในใใใ
1. ็ฐๅข่จญ่จใงใใใฃใใใใๅขใใ
ในใฟใณใใฉใผใๅคงๅญฆใฎ่กๅใใถใคใณ็ ็ฉถใซใใใจใ็ฐๅขใๆดใใใใจใ็ฟๆ ฃๅฝขๆใฎ้ตใงใใ
ๅฎ่ทตๆนๆณ๏ผ
- ๅท่ตๅบซใฎ็ฎ็ซใคๅ ดๆใซ้่ใ็ฝฎใ
- ในใใใฎใญใใฏ็ป้ขใซ้่ใฎๅ็ใ่จญๅฎ
- ้ฃๅใซๅธธใซ้่ใๅบใ็ฟใ็จๆใใฆใใ
2. ใๅฐใใชไธๆญฉใใใๅงใใ
BJใปใใฉใใฐๅๅฃซใฎใTiny Habitsใ็่ซใงใฏใๅฐใใช่กๅใใๅงใใใใจใ้่ฆใ ใจ่ชฌๆใใฆใใพใใ
ๅฎ่ทตๆนๆณ๏ผ
- ๆๅใฏ100gใใๅงใใฆๅพใ ใซๅขใใ
- ใไปๆฅใฏ้่ใไธๅฃใ ใใใจๅฟ็็ใใผใใซใไธใใ
- ็ฐกๅใซ่ชฟ็ใงใใ้่ใใๅใๅ ฅใใ
3. ใๅ ฑ้ ฌใใๅณๆๅใใ
็ฅ็ต็งๅญฆ็ ็ฉถใงใฏใๅณๆ็ใชๅ ฑ้ ฌใ็ฟๆ ฃๅฝขๆใซๅนๆ็ใ ใจ็คบใใใฆใใพใใ
ๅฎ่ทตๆนๆณ๏ผ
- ้่ใ้ฃในใๅพใซ่ชๅใ่คใใ็ฟๆ ฃใใคใใ
- ้่ๆๅ่จ้ฒใขใใชใง้ๆใๅฏ่ฆๅใใ
- SNSใง#้่1kgใใฃใฌใณใธใชใฉใฎใใใทใฅใฟใฐใงๅ ฑๆใใ
1้ฑ้ใงๅนๆใๅฎๆใใๆนๆณ
็ฟๆ ฃๅใซใฏๆ้ใใใใใพใใใ็ญๆ้ใงใๅนๆใๅฎๆใงใใๆนๆณใใใใพใ๏ผ
1ๆฅ็ฎ: ๅท่ตๅบซใฎๆด็ใจ้่ใฎ่ฒทใๅบใ
2ๆฅ็ฎ: ๆ้ฃใซๅฐใใชไธๆญฉใจใใฆ้่ใธใฅใผในใ่ฟฝๅ
3ๆฅ็ฎ: ใฉใณใใซๆธฉ้่ใ100g่ฟฝๅ
4ๆฅ็ฎ: ๅค้ฃใฎไธป่ใๅฐใๆธใใใฆ้่ใๅขใใ
5ๆฅ็ฎ: ้้ฃใ้่ในใใฃใใฏใซๅคๆด
6ๆฅ็ฎ: ้่ๆๅ้ใ่จ้ฒใๅงใใ
7ๆฅ็ฎ: 1้ฑ้ใฎๆฏใ่ฟใใจๆฌก้ฑใฎ่จ็ปใ็ซใฆใ
็ฟๆ ฃๅใๅฆจใใ่ฆๅ ใจๅฏพ็ญ
ใซใชใใฉใซใใขๅคงๅญฆใฎ็ ็ฉถใซใใใจใๆฐใใ็ฟๆ ฃใฎๅฝขๆใๅฆจใใไธปใช่ฆๅ ใฏใในใใฌในใใจใ็ฒๅดใใงใใ
ๅฏพ็ญ:
- ในใใฌในใฎๅคใๆฅใฏ็ฐกๅใซ่ชฟ็ใงใใๅทๅ้่ใๆดป็จ
- ้ฑๆซใซ้่ใฎไธใใใใใใใฆใใ
- ใๅฎ็งไธป็พฉใใๆๆพใใ80%้ๆใงOKใจ่ใใ
่ช็ฅ่กๅ็ๆณใฎ่ฆ็นใใ่ฆใ็ฟๆ ฃๅ
่ช็ฅ่กๅ็ๆณใฎ่ฆณ็นใใใฏใ็ฟๆ ฃๅใซใฏใๆ่ใใฟใผใณใฎๅคๅใใ้่ฆใงใใ
ใ้่ใฏ้ขๅใโใ้่ใฏ็ฐกๅใซๅใๅ
ฅใใใใใ
ใ1kgใชใใฆ็ก็ใโใๅฐใใใคๅขใใใฐ้ๆใงใใใ
ใใฎใใใชๆ่ใฎ่ปขๆใใ่กๅๅคๅฎนใไฟใใพใใ
ใพใจใ
้่1kgๆๅใฎ็ฟๆ ฃๅใฏใ็งๅญฆ็ใขใใญใผใใง็ก็ใชใ้ๆใงใใพใใใใฃใใใๅขใใใๅฐใใๅงใใฆใๅณๆ็ใชๅ ฑ้ ฌใ่จญๅฎใใใใจใ้ตใงใใๅฎ็งใ็ฎๆใใใ็ถ็ถใใใใจใๅคงๅใซใใพใใใใ
็งใๆๅใฏใใใใชใซ้่้ฃในใใใใใใชใใใจๆใฃใฆใใพใใใใไปใงใฏๆฅญๅในใผใใผใฎใใญใใณใชใผใจใซใชใใฉใฏใผใๅท่ตๅบซใซใชใใใฐ่ฝใก็ใใชใใปใฉใงใใใใชใใ็งๅญฆ็ใช็ฟๆ ฃๅใฎๆนๆณใงใ้่็ๆดปใๅงใใฆใฟใพใใใ๏ผ
ๅ่ๆ็ฎ
- Lally, P., van Jaarsveld, C. H. M., Potts, H. W. W., & Wardle, J. (2010). How are habits formed: Modelling habit formation in the real world. European Journal of Social Psychology, 40(6), 998-1009. https://doi.org/10.1002/ejsp.674
- Duhigg, C. (2012). The power of habit: Why we do what we do in life and business. Random House.
- Fogg, B. J. (2019). Tiny Habits: The Small Changes That Change Everything. Houghton Mifflin Harcourt.
- Gardner, B., Lally, P., & Wardle, J. (2012). Making health habitual: the psychology of ‘habit-formation’ and general practice. British Journal of General Practice, 62(605), 664-666. https://doi.org/10.3399/bjgp12X659466
- Wood, W., & Neal, D. T. (2016). Healthy through habit: Interventions for initiating & maintaining health behavior change. Behavioral Science & Policy, 2(1), 71-83. https://doi.org/10.1353/bsp.2016.0008
