{"id":4528,"date":"2026-10-16T09:00:00","date_gmt":"2026-10-16T06:00:00","guid":{"rendered":"https:\/\/derstakip.app\/blog\/?p=4528"},"modified":"2026-10-16T09:00:00","modified_gmt":"2026-10-16T06:00:00","slug":"calisma-aliskanligi-nasil-kazanilir-66-gun-kurali","status":"publish","type":"post","link":"https:\/\/derstakip.app\/blog\/calisma-aliskanligi-nasil-kazanilir-66-gun-kurali\/","title":{"rendered":"\u00c7al\u0131\u015fma Al\u0131\u015fkanl\u0131\u011f\u0131 Nas\u0131l Kazan\u0131l\u0131r? 21 G\u00fcn Yerine 66 G\u00fcn Kural\u0131"},"content":{"rendered":"\n<h1 class=\"wp-block-heading\" id=\"\u00e7al\u0131\u015fma-al\u0131\u015fkanl\u0131\u011f\u0131-nas\u0131l-kazan\u0131l\u0131r-21-g\u00fcn-yerine-66-g\u00fcn-kural\u0131\">\u00c7al\u0131\u015fma Al\u0131\u015fkanl\u0131\u011f\u0131 Nas\u0131l Kazan\u0131l\u0131r? 21 G\u00fcn Yerine 66 G\u00fcn Kural\u0131<\/h1>\n\n\n\n<p>&#8220;21 g\u00fcn boyunca her g\u00fcn yaparsan al\u0131\u015fkanl\u0131k olur.&#8221; Muhtemelen bu c\u00fcmleyi defalarca duydun. Sen de bir pazartesi sabah\u0131 heyecanla ba\u015flay\u0131p, \u00fc\u00e7\u00fcnc\u00fc haftan\u0131n sonunda h\u00e2l\u00e2 masaya oturmakta zorland\u0131\u011f\u0131n\u0131 fark ettiysen sorun sende de\u011fil. Sorun, 21 g\u00fcn rakam\u0131nda.<\/p>\n\n\n\n<p>Bu yaz\u0131da al\u0131\u015fkanl\u0131\u011f\u0131n ger\u00e7ekte nas\u0131l olu\u015ftu\u011funa, neden ortalama 66 g\u00fcne ihtiya\u00e7 duydu\u011funa ve bunu ders \u00e7al\u0131\u015fma rutinine nas\u0131l uygulayabilece\u011fine bakaca\u011f\u0131z. Sonunda kullanabilece\u011fin bir haftal\u0131k takip \u00e7izelgesi ve haz\u0131r tetikleyici \u00f6rnekleri de var.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\" id=\"21-g\u00fcn-efsanesi-nereden-\u00e7\u0131kt\u0131\">21 g\u00fcn efsanesi nereden \u00e7\u0131kt\u0131?<\/h2>\n\n\n\n<p>Rakam\u0131n kayna\u011f\u0131, 1960 tarihli <em>Psycho-Cybernetics<\/em> kitab\u0131n\u0131n yazar\u0131 estetik cerrah Maxwell Maltz. Maltz, ameliyat olan hastalar\u0131n yeni g\u00f6r\u00fcn\u00fcmlerine al\u0131\u015fmas\u0131n\u0131n yakla\u015f\u0131k 21 g\u00fcn s\u00fcrd\u00fc\u011f\u00fcn\u00fc g\u00f6zlemlemi\u015fti. Bu bir g\u00f6zlemdi, al\u0131\u015fkanl\u0131k deneyi de\u011fildi. Y\u0131llar i\u00e7inde &#8220;en az 21 g\u00fcn&#8221; ifadesi &#8220;21 g\u00fcnde al\u0131\u015fkanl\u0131k&#8221; diye yay\u0131ld\u0131.<\/p>\n\n\n\n<p>Ders \u00e7al\u0131\u015fmak ise yeni bir g\u00f6r\u00fcn\u00fcme al\u0131\u015fmaktan \u00e7ok daha zahmetli bir davran\u0131\u015f. Telefonu b\u0131rakman, keyifli bir \u015feyi ertelemen ve zihinsel \u00e7aba harcaman gerekiyor. Ayn\u0131 s\u00fcreyle i\u015fleyece\u011fini beklemek ger\u00e7ek\u00e7i de\u011fil.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\" id=\"66-g\u00fcn-kural\u0131-ara\u015ft\u0131rma-ne-diyor\">66 g\u00fcn kural\u0131: ara\u015ft\u0131rma ne diyor?<\/h2>\n\n\n\n<p>Londra&#8217;daki University College London&#8217;dan Phillippa Lally ve ekibi 2009&#8217;da <em>European Journal of Social Psychology<\/em> dergisinde bir \u00e7al\u0131\u015fma yay\u0131mlad\u0131. 96 g\u00f6n\u00fcll\u00fc, 12 hafta boyunca g\u00fcnl\u00fck hayatlar\u0131nda se\u00e7tikleri bir davran\u0131\u015f\u0131 (\u00f6rne\u011fin \u00f6\u011fle yeme\u011finde meyve yemek ya da yemekten sonra y\u00fcr\u00fcy\u00fc\u015fe \u00e7\u0131kmak) tekrar etti. Kat\u0131l\u0131mc\u0131lar her g\u00fcn davran\u0131\u015f\u0131n ne kadar &#8220;otomatik&#8221; geldi\u011fini puanlad\u0131.<\/p>\n\n\n\n<p>Sonu\u00e7lar \u015f\u00f6yleydi:<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Davran\u0131\u015f\u0131n otomatikle\u015fmesi <strong>ortalama 66 g\u00fcn<\/strong> s\u00fcrd\u00fc.<\/li>\n<li>Ki\u015fiden ki\u015fiye ve davran\u0131\u015ftan davran\u0131\u015fa fark \u00e7ok b\u00fcy\u00fckt\u00fc: <strong>18 g\u00fcnden 254 g\u00fcne<\/strong> kadar uzanan bir aral\u0131k g\u00f6r\u00fcld\u00fc.<\/li>\n<li>Basit davran\u0131\u015flar daha \u00e7abuk, zahmetli olanlar daha ge\u00e7 oturdu.<\/li>\n<li><strong>Tek bir g\u00fcn\u00fc ka\u00e7\u0131rmak s\u00fcreci belirgin bi\u00e7imde bozmad\u0131.<\/strong><\/li>\n<\/ul>\n\n\n\n<p>Bu, \u00f6\u011frenciler i\u00e7in iki a\u00e7\u0131dan g\u00fczel bir haber. Birincisi, rutinin ilk haftalarda zor gelmesi normal, yani yetersiz oldu\u011funu g\u00f6stermiyor. \u0130kincisi, bir g\u00fcn\u00fc aksatt\u0131\u011f\u0131nda her \u015feyi b\u0131rakmana gerek yok.<\/p>\n\n\n\n<p>\u00d6nemli bir not: 66 say\u0131s\u0131 bir ortalama. Senin i\u00e7in 40 g\u00fcn de olabilir, 100 g\u00fcn de. Kural\u0131n as\u0131l mesaj\u0131 \u015fu: <strong>al\u0131\u015fkanl\u0131k i\u00e7in haftalar de\u011fil, aylar planla.<\/strong><\/p>\n\n\n\n<h2 class=\"wp-block-heading\" id=\"neden-ilk-iki-hafta-en-zor\">Neden ilk iki hafta en zor?<\/h2>\n\n\n\n<p>Yeni bir rutinin ba\u015f\u0131nda motivasyon y\u00fcksektir ama davran\u0131\u015f h\u00e2l\u00e2 bilin\u00e7li \u00e7aba ister. Her g\u00fcn &#8220;bug\u00fcn \u00e7al\u0131\u015facak m\u0131y\u0131m?&#8221; diye kendinle pazarl\u0131k edersin. Bu karar yorgunlu\u011fu yarat\u0131r. Al\u0131\u015fkanl\u0131k oturduk\u00e7a karar verme ihtiyac\u0131 azal\u0131r; masaya oturmak di\u015f f\u0131r\u00e7alamak gibi d\u00fc\u015f\u00fcnmeden yapt\u0131\u011f\u0131n bir \u015feye d\u00f6n\u00fc\u015f\u00fcr.<\/p>\n\n\n\n<p>Dolay\u0131s\u0131yla ama\u00e7, motivasyonlu hissetmek de\u011fil, <strong>karar vermeyi en aza indirmek<\/strong>.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\" id=\"k\u00fc\u00e7\u00fck-ad\u0131mlarla-ba\u015fla\">K\u00fc\u00e7\u00fck ad\u0131mlarla ba\u015fla<\/h2>\n\n\n\n<p>\u00c7o\u011fu \u00f6\u011frencinin yapt\u0131\u011f\u0131 hata, rutini ilk g\u00fcnden &#8220;g\u00fcnde 5 saat&#8221; diye kurmak. \u0130lk hafta yap\u0131l\u0131r, ikinci hafta yorgunluk gelir, \u00fc\u00e7\u00fcnc\u00fc hafta b\u0131rak\u0131l\u0131r. Bunun yerine davran\u0131\u015f\u0131 o kadar k\u00fc\u00e7\u00fcltmeni \u00f6neriyoruz ki &#8220;yapamam&#8221; demen imk\u00e2ns\u0131z olsun.<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>5 saat yerine <strong>25 dakika<\/strong> \u00e7al\u0131\u015f.<\/li>\n<li>&#8220;Konu bitirece\u011fim&#8221; yerine <strong>&#8220;kitab\u0131 a\u00e7\u0131p ilk sayfay\u0131 okuyaca\u011f\u0131m&#8221;<\/strong> de.<\/li>\n<li>&#8220;Her g\u00fcn 50 soru&#8221; yerine <strong>10 soruyla<\/strong> ba\u015fla.<\/li>\n<\/ul>\n\n\n\n<p>K\u00fc\u00e7\u00fck hedef i\u015fe yarar \u00e7\u00fcnk\u00fc en zor k\u0131s\u0131m ba\u015flamakt\u0131r. Masaya oturduktan sonra \u00e7o\u011fu zaman planlad\u0131\u011f\u0131ndan fazla \u00e7al\u0131\u015f\u0131rs\u0131n. Fazla \u00e7al\u0131\u015ft\u0131\u011f\u0131nda da kendini su\u00e7lu hissetmez, ba\u015farm\u0131\u015f hissedersin. Bu his tekrar\u0131 besler.<\/p>\n\n\n\n<p>S\u00fcreyi ve miktar\u0131 yakla\u015f\u0131k iki haftada bir biraz art\u0131r. Hedef, al\u0131\u015fkanl\u0131k yerle\u015ftikten sonra \u00e7al\u0131\u015fma y\u00fck\u00fcn\u00fc b\u00fcy\u00fctmek; tersi de\u011fil.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\" id=\"tetikleyici-ne-zaman-sorusunu-\u00f6nceden-cevapla\">Tetikleyici: &#8220;ne zaman?&#8221; sorusunu \u00f6nceden cevapla<\/h2>\n\n\n\n<p>Al\u0131\u015fkanl\u0131klar\u0131n g\u00fc\u00e7l\u00fc bir yard\u0131mc\u0131s\u0131 tetikleyicidir. Psikolojide buna &#8220;uygulama niyeti&#8221; (implementation intention) deniyor. Peter Gollwitzer&#8217;in \u00e7al\u0131\u015fmalar\u0131, &#8220;\u015eu durum oldu\u011funda \u015funu yapaca\u011f\u0131m&#8221; bi\u00e7iminde net bir plan kuran ki\u015filerin hedeflerini ger\u00e7ekle\u015ftirme olas\u0131l\u0131\u011f\u0131n\u0131n belirgin bi\u00e7imde artt\u0131\u011f\u0131n\u0131 g\u00f6steriyor.<\/p>\n\n\n\n<p>Form\u00fcl basit:<\/p>\n\n\n\n<blockquote class=\"wp-block-quote is-layout-flow wp-block-quote-is-layout-flow\">\n<p><strong>[Mevcut bir rutin] bittikten sonra, [k\u00fc\u00e7\u00fck \u00e7al\u0131\u015fma davran\u0131\u015f\u0131] yapaca\u011f\u0131m.<\/strong><\/p>\n<\/blockquote>\n\n\n\n<p>\u00d6rnek tetikleyiciler:<\/p>\n\n\n\n<figure class=\"wp-block-table\"><table>\n<thead>\n<tr>\n<th>Tetikleyici (zaten yapt\u0131\u011f\u0131n \u015fey)<\/th>\n<th>Yeni \u00e7al\u0131\u015fma davran\u0131\u015f\u0131<\/th>\n<\/tr>\n<\/thead>\n<tbody><tr>\n<td>Okuldan eve gelip \u00fcst\u00fcm\u00fc de\u011fi\u015ftirdikten sonra<\/td>\n<td>Masaya oturup 25 dakika \u00e7al\u0131\u015faca\u011f\u0131m<\/td>\n<\/tr>\n<tr>\n<td>Ak\u015fam yeme\u011finden sonra \u00e7ay\u0131m\u0131 al\u0131nca<\/td>\n<td>Telefonu ba\u015fka odaya b\u0131rak\u0131p ilk konuyu a\u00e7aca\u011f\u0131m<\/td>\n<\/tr>\n<tr>\n<td>Sabah kahvalt\u0131s\u0131n\u0131 bitirince<\/td>\n<td>D\u00fcnk\u00fc notlara 10 dakika g\u00f6z ataca\u011f\u0131m<\/td>\n<\/tr>\n<tr>\n<td>Et\u00fct zili \u00e7ald\u0131\u011f\u0131nda<\/td>\n<td>\u00c7antadan defteri \u00e7\u0131kar\u0131p ilk soruyu \u00e7\u00f6zece\u011fim<\/td>\n<\/tr>\n<tr>\n<td>Servisten ya da yoldan eve girince<\/td>\n<td>\u00d6nce kitab\u0131 masaya koyaca\u011f\u0131m, sonra dinlenece\u011fim<\/td>\n<\/tr>\n<\/tbody><\/table><\/figure>\n\n\n\n<p>Tetikleyici se\u00e7erken \u00fc\u00e7 \u00f6l\u00e7\u00fct i\u015fine yarar:<\/p>\n\n\n\n<ol class=\"wp-block-list\">\n<li><strong>Her g\u00fcn ger\u00e7ekle\u015fen<\/strong> bir olay olsun (haftada bir olan bir \u015feye ba\u011flama).<\/li>\n<li><strong>\u00c7al\u0131\u015faca\u011f\u0131n yere yak\u0131n<\/strong> olsun.<\/li>\n<li><strong>Davran\u0131\u015f net<\/strong> olsun. &#8220;\u00c7al\u0131\u015faca\u011f\u0131m&#8221; yerine &#8220;matematik kitab\u0131n\u0131n 12. sayfas\u0131n\u0131 a\u00e7aca\u011f\u0131m&#8221; daha g\u00fc\u00e7l\u00fcd\u00fcr.<\/li>\n<\/ol>\n\n\n\n<p>Ortam\u0131 da tetikleyiciye dahil et. \u00c7al\u0131\u015fma masan\u0131 haz\u0131r tut, telefonu g\u00f6r\u00fc\u015f alan\u0131ndan \u00e7\u0131kar, kitab\u0131 bir g\u00fcn \u00f6nceden a\u00e7\u0131k b\u0131rak. Ba\u015flaman\u0131n s\u00fcrt\u00fcnmesi ne kadar azsa al\u0131\u015fkanl\u0131k o kadar h\u0131zl\u0131 oturur.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\" id=\"haftal\u0131k-takip-\u00e7izelgesi\">Haftal\u0131k takip \u00e7izelgesi<\/h2>\n\n\n\n<p>Takip, &#8220;zinciri koparmama&#8221; motivasyonu yarat\u0131r ama m\u00fckemmeliyet\u00e7ili\u011fe d\u00f6n\u00fc\u015fmemeli. A\u015fa\u011f\u0131daki \u00e7izelgeyi bir k\u00e2\u011f\u0131da \u00e7izip masan\u0131n \u00f6n\u00fcne asabilir ya da not uygulamana kopyalayabilirsin.<\/p>\n\n\n\n<p><strong>Hafta: ___ \/ Hedefim: g\u00fcnde ___ dakika \/ Tetikleyicim: ______________<\/strong><\/p>\n\n\n\n<figure class=\"wp-block-table\"><table>\n<thead>\n<tr>\n<th>G\u00fcn<\/th>\n<th>Tetikleyici oldu mu?<\/th>\n<th>\u00c7al\u0131\u015ft\u0131m m\u0131? (\u2713 \/ \u2717)<\/th>\n<th>S\u00fcre (dk)<\/th>\n<th>Zorluk (1\u20135)<\/th>\n<th>Not<\/th>\n<\/tr>\n<\/thead>\n<tbody><tr>\n<td>Pazartesi<\/td>\n<td><\/td>\n<td><\/td>\n<td><\/td>\n<td><\/td>\n<td><\/td>\n<\/tr>\n<tr>\n<td>Sal\u0131<\/td>\n<td><\/td>\n<td><\/td>\n<td><\/td>\n<td><\/td>\n<td><\/td>\n<\/tr>\n<tr>\n<td>\u00c7ar\u015famba<\/td>\n<td><\/td>\n<td><\/td>\n<td><\/td>\n<td><\/td>\n<td><\/td>\n<\/tr>\n<tr>\n<td>Per\u015fembe<\/td>\n<td><\/td>\n<td><\/td>\n<td><\/td>\n<td><\/td>\n<td><\/td>\n<\/tr>\n<tr>\n<td>Cuma<\/td>\n<td><\/td>\n<td><\/td>\n<td><\/td>\n<td><\/td>\n<td><\/td>\n<\/tr>\n<tr>\n<td>Cumartesi<\/td>\n<td><\/td>\n<td><\/td>\n<td><\/td>\n<td><\/td>\n<td><\/td>\n<\/tr>\n<tr>\n<td>Pazar<\/td>\n<td><\/td>\n<td><\/td>\n<td><\/td>\n<td><\/td>\n<td><\/td>\n<\/tr>\n<\/tbody><\/table><\/figure>\n\n\n\n<p><strong>Hafta sonu de\u011ferlendirmesi (5 dakika):<\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Ka\u00e7 g\u00fcn yapt\u0131m? (___ \/ 7)<\/li>\n<li>En kolay g\u00fcn hangisiydi, neden?<\/li>\n<li>Aksayan g\u00fcn oldu mu? Engel neydi?<\/li>\n<li>Gelecek hafta hedefi ayn\u0131 m\u0131 kals\u0131n, biraz m\u0131 arts\u0131n?<\/li>\n<\/ul>\n\n\n\n<p>\u00c7izelgede &#8220;Zorluk&#8221; s\u00fctunu \u00f6zellikle faydal\u0131. Zorluk puan\u0131n\u0131n zamanla d\u00fc\u015ft\u00fc\u011f\u00fcn\u00fc g\u00f6rmek, al\u0131\u015fkanl\u0131\u011f\u0131n oturdu\u011funun en somut kan\u0131t\u0131.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\" id=\"66-g\u00fcn\u00fc-\u00fc\u00e7-evreye-b\u00f6l\">66 g\u00fcn\u00fc \u00fc\u00e7 evreye b\u00f6l<\/h2>\n\n\n\n<p>Uzun bir s\u00fcre g\u00f6z\u00fcnde b\u00fcy\u00fcmesin diye s\u00fcreci evrelere ay\u0131rabilirsin. Bu b\u00f6l\u00fcmleme kesin bir bilimsel s\u0131n\u0131fland\u0131rma de\u011fil, planlamay\u0131 kolayla\u015ft\u0131ran pratik bir \u00e7er\u00e7eve.<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>1\u20133. haftalar: Ba\u015flama.<\/strong> Hedef minimum. Sadece tetikleyiciyi yerle\u015ftir ve her g\u00fcn oturmay\u0131 ba\u015far. S\u00fcre 15\u201325 dakika olabilir.<\/li>\n<li><strong>4\u20138. haftalar: B\u00fcy\u00fctme.<\/strong> Davran\u0131\u015f kolayla\u015fmaya ba\u015flar. S\u00fcreyi ve i\u00e7eri\u011fi kademeli art\u0131r, \u00e7al\u0131\u015fma tekniklerini (Pomodoro gibi) ekle.<\/li>\n<li><strong>9. hafta ve sonras\u0131: Peki\u015ftirme.<\/strong> Davran\u0131\u015f otomatikle\u015fir. Art\u0131k &#8220;\u00e7al\u0131\u015fmal\u0131 m\u0131y\u0131m?&#8221; diye d\u00fc\u015f\u00fcnmezsin. Bu a\u015famada rutini bozmadan esneklik kazan\u0131rs\u0131n.<\/li>\n<\/ul>\n\n\n\n<h2 class=\"wp-block-heading\" id=\"aksatt\u0131\u011f\u0131nda-ne-yapmal\u0131\">Aksatt\u0131\u011f\u0131nda ne yapmal\u0131?<\/h2>\n\n\n\n<p>Bir g\u00fcn\u00fc ka\u00e7\u0131rd\u0131n. Lally&#8217;nin ara\u015ft\u0131rmas\u0131 burada rahatlat\u0131c\u0131: tek bir g\u00fcn s\u00fcrecini bozmuyor. Ama bir \u015feye dikkat et: <strong>iki g\u00fcn \u00fcst \u00fcste ka\u00e7\u0131rma.<\/strong> Bir kez aksamak istisnad\u0131r, iki kez aksamak yeni bir d\u00fczene d\u00f6n\u00fc\u015fmeye ba\u015flar.<\/p>\n\n\n\n<p>Aksad\u0131\u011f\u0131nda \u015funu yap:<\/p>\n\n\n\n<ol class=\"wp-block-list\">\n<li>Kendini su\u00e7lama. Su\u00e7luluk, ertesi g\u00fcn ba\u015flamay\u0131 daha da zorla\u015ft\u0131r\u0131r.<\/li>\n<li>Engeli bul: yorgunluk mu, tetikleyici zay\u0131f m\u0131, hedef \u00e7ok mu b\u00fcy\u00fck?<\/li>\n<li>Ertesi g\u00fcn <strong>minimum versiyonu<\/strong> yap. 5 dakika bile olsa masaya otur.<\/li>\n<li>Gerekirse hedefi k\u00fc\u00e7\u00fclt.<\/li>\n<\/ol>\n\n\n\n<p>Hasta oldu\u011fun, tatilde oldu\u011fun ya da s\u0131nav haftan gibi d\u00fczenin bozuldu\u011fu d\u00f6nemlerde de ayn\u0131 mant\u0131k ge\u00e7erli. Rutinin \u015feklini k\u00fc\u00e7\u00fclt ama tamamen b\u0131rakma.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\" id=\"disiplin-mi-sistem-mi\">Disiplin mi, sistem mi?<\/h2>\n\n\n\n<p>Disiplin \u00e7o\u011fu zaman &#8220;kendini zorlama g\u00fcc\u00fc&#8221; gibi anla\u015f\u0131l\u0131yor. Oysa rutini oturmu\u015f insanlar iradelerini her g\u00fcn s\u0131nam\u0131yor; <strong>iyi kurulmu\u015f bir sisteme g\u00fcveniyorlar.<\/strong> Net bir tetikleyici, k\u00fc\u00e7\u00fck bir hedef ve g\u00f6r\u00fcn\u00fcr bir takip sistemi iradeye olan ihtiyac\u0131 azalt\u0131r. Disiplin, \u00e7o\u011fu zaman bu sistemin sonucudur.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\" id=\"\u00f6zet-bug\u00fcn-yapabileceklerin\">\u00d6zet: bug\u00fcn yapabileceklerin<\/h2>\n\n\n\n<ol class=\"wp-block-list\">\n<li><strong>Davran\u0131\u015f\u0131n\u0131 k\u00fc\u00e7\u00fclt:<\/strong> 15\u201325 dakikal\u0131k bir \u00e7al\u0131\u015fma se\u00e7.<\/li>\n<li><strong>Tetikleyicini belirle:<\/strong> &#8220;[\u015eu rutin] bittikten sonra masaya oturaca\u011f\u0131m.&#8221;<\/li>\n<li><strong>Ortam\u0131 haz\u0131rla:<\/strong> Masay\u0131 ve kitab\u0131 \u00f6nceden a\u00e7, telefonu uzakla\u015ft\u0131r.<\/li>\n<li><strong>Takip \u00e7izelgesini ba\u015flat:<\/strong> Her ak\u015fam bir i\u015faret koy.<\/li>\n<li><strong>66 g\u00fcnl\u00fck plan yap:<\/strong> \u0130lk haftalarda zorlanmak normal.<\/li>\n<li><strong>Bir g\u00fcn aksarsa<\/strong> ertesi g\u00fcn minimum versiyonla devam et.<\/li>\n<\/ol>\n\n\n\n<p>Al\u0131\u015fkanl\u0131k, bir gecede kazan\u0131lan bir yetenek de\u011fil, her g\u00fcn biraz daha kolayla\u015fan bir tekrar. Bug\u00fcn masaya 15 dakika oturmak, 66. g\u00fcnde hi\u00e7 d\u00fc\u015f\u00fcnmeden masaya oturman\u0131n ilk ad\u0131m\u0131.<\/p>\n\n\n\n<p>\u00c7al\u0131\u015fma plan\u0131n\u0131 ve g\u00fcnl\u00fck hedeflerini d\u00fczenli takip etmek i\u00e7in derstakip.app \u00fczerindeki ara\u00e7lardan yararlanabilirsin.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\" id=\"kaynaklar\">Kaynaklar<\/h2>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Lally, P., van Jaarsveld, C. H. M., Potts, H. W. W., &amp; Wardle, J. (2010). How are habits formed: Modelling habit formation in the real world. <em>European Journal of Social Psychology<\/em>, 40(6), 998\u20131009. (\u00c7evrimi\u00e7i ilk yay\u0131n: 2009)<\/li>\n<li>Gollwitzer, P. M. (1999). Implementation intentions: Strong effects of simple plans. <em>American Psychologist<\/em>, 54(7), 493\u2013503.<\/li>\n<li>Maltz, M. (1960). <em>Psycho-Cybernetics<\/em>.<\/li>\n<\/ul>\n","protected":false},"excerpt":{"rendered":"<p>Al\u0131\u015fkanl\u0131k 21 g\u00fcnde oturmaz. Ara\u015ft\u0131rmalara g\u00f6re ortalama 66 g\u00fcn s\u00fcrer. K\u00fc\u00e7\u00fck ad\u0131mlar, tetikleyiciler ve haftal\u0131k takip \u00e7izelgesiyle ders \u00e7al\u0131\u015fma rutinini nas\u0131l kuraca\u011f\u0131n\u0131 anlatt\u0131k.<\/p>\n","protected":false},"author":1,"featured_media":4527,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[52,51,89],"tags":[184,172,185,183],"class_list":["post-4528","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-calisma-teknikleri","category-odakli-calisma","category-ogrenci-psikolojisi","tag-66-gun-kurali","tag-calisma-aliskanligi","tag-disiplin","tag-rutin-olusturma"],"_links":{"self":[{"href":"https:\/\/derstakip.app\/blog\/wp-json\/wp\/v2\/posts\/4528","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/derstakip.app\/blog\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/derstakip.app\/blog\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/derstakip.app\/blog\/wp-json\/wp\/v2\/users\/1"}],"replies":[{"embeddable":true,"href":"https:\/\/derstakip.app\/blog\/wp-json\/wp\/v2\/comments?post=4528"}],"version-history":[{"count":1,"href":"https:\/\/derstakip.app\/blog\/wp-json\/wp\/v2\/posts\/4528\/revisions"}],"predecessor-version":[{"id":4604,"href":"https:\/\/derstakip.app\/blog\/wp-json\/wp\/v2\/posts\/4528\/revisions\/4604"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/derstakip.app\/blog\/wp-json\/wp\/v2\/media\/4527"}],"wp:attachment":[{"href":"https:\/\/derstakip.app\/blog\/wp-json\/wp\/v2\/media?parent=4528"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/derstakip.app\/blog\/wp-json\/wp\/v2\/categories?post=4528"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/derstakip.app\/blog\/wp-json\/wp\/v2\/tags?post=4528"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}