{"id":35708,"date":"2022-09-18T12:51:31","date_gmt":"2022-09-18T12:51:31","guid":{"rendered":"https:\/\/goliaz.com\/?p=35708"},"modified":"2022-12-02T20:59:48","modified_gmt":"2022-12-02T20:59:48","slug":"motivation-vs-discipline-how-to-form-new-habits-and-smash-your-goals","status":"publish","type":"post","link":"https:\/\/goliaz.com\/pt\/motivation-vs-discipline-how-to-form-new-habits-and-smash-your-goals\/","title":{"rendered":"Motiva\u00e7\u00e3o versus disciplina: Como criar novos h\u00e1bitos e atingir os teus objetivos"},"content":{"rendered":"<div data-elementor-type=\"wp-post\" data-elementor-id=\"35708\" class=\"elementor elementor-35708\">\n\t\t\t\t<div class=\"elementor-element elementor-element-48c3564 e-flex e-con-boxed e-con e-parent\" data-id=\"48c3564\" data-element_type=\"container\" data-e-type=\"container\" data-settings=\"{&quot;background_background&quot;:&quot;classic&quot;}\">\n\t\t\t\t\t<div class=\"e-con-inner\">\n\t\t<div class=\"elementor-element elementor-element-027dbfe e-con-full e-flex e-con e-parent\" data-id=\"027dbfe\" data-element_type=\"container\" data-e-type=\"container\">\n\t\t\t\t<div class=\"elementor-element elementor-element-78e6b2a elementor-widget elementor-widget-heading\" data-id=\"78e6b2a\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"heading.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t<h1 class=\"elementor-heading-title elementor-size-default\">Motiva\u00e7\u00e3o versus disciplina: Como criar novos h\u00e1bitos e atingir os teus objetivos<\/h1>\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t<div class=\"elementor-element elementor-element-0642a4c e-con-full e-flex e-con e-parent\" data-id=\"0642a4c\" data-element_type=\"container\" data-e-type=\"container\">\n\t\t\t\t<div class=\"elementor-element elementor-element-dbdbcc8 elementor-widget elementor-widget-image\" data-id=\"dbdbcc8\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"image.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<img fetchpriority=\"high\" decoding=\"async\" width=\"800\" height=\"533\" src=\"https:\/\/goliaz.com\/wp-content\/uploads\/2022\/09\/motivation_vs_discipline.jpg\" class=\"attachment-full size-full wp-image-35716\" alt=\"Motivation vs discipline: which one helps you stick to your habits?\" srcset=\"https:\/\/goliaz.com\/wp-content\/uploads\/2022\/09\/motivation_vs_discipline.jpg 800w, https:\/\/goliaz.com\/wp-content\/uploads\/2022\/09\/motivation_vs_discipline-300x200.jpg 300w, https:\/\/goliaz.com\/wp-content\/uploads\/2022\/09\/motivation_vs_discipline-768x512.jpg 768w, https:\/\/goliaz.com\/wp-content\/uploads\/2022\/09\/motivation_vs_discipline-18x12.jpg 18w, https:\/\/goliaz.com\/wp-content\/uploads\/2022\/09\/motivation_vs_discipline-600x400.jpg 600w\" sizes=\"(max-width: 800px) 100vw, 800px\" \/>\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<section class=\"elementor-section elementor-top-section elementor-element elementor-element-5cf76930 elementor-section-height-min-height elementor-section-content-middle elementor-reverse-mobile elementor-section-boxed elementor-section-height-default elementor-section-items-middle\" data-id=\"5cf76930\" data-element_type=\"section\" data-e-type=\"section\" data-settings=\"{&quot;background_background&quot;:&quot;classic&quot;}\">\n\t\t\t\t\t\t<div class=\"elementor-container elementor-column-gap-no\">\n\t\t\t\t\t<div class=\"elementor-column elementor-col-100 elementor-top-column elementor-element elementor-element-72331ff0\" data-id=\"72331ff0\" data-element_type=\"column\" data-e-type=\"column\">\n\t\t\t<div class=\"elementor-widget-wrap elementor-element-populated\">\n\t\t\t\t\t\t<div class=\"elementor-element elementor-element-ccea464 elementor-widget elementor-widget-spacer\" data-id=\"ccea464\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"spacer.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t<div class=\"elementor-spacer\">\n\t\t\t<div class=\"elementor-spacer-inner\"><\/div>\n\t\t<\/div>\n\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-9cda132 elementor-widget elementor-widget-text-editor\" data-id=\"9cda132\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t<p><strong>No que diz respeito ao sucesso, a motiva\u00e7\u00e3o e a disciplina s\u00e3o dois dos fatores mais importantes. Mas quais s\u00e3o as diferen\u00e7as entre os dois? Porque \u00e9 que alguns de n\u00f3s lutam para se manterem consistentes nos nossos treinos enquanto outros continuam mais e mais constantes? Vamos descobrir...<\/strong><\/p>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-f16b1f5 elementor-widget elementor-widget-heading\" data-id=\"f16b1f5\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"heading.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t<h2 class=\"elementor-heading-title elementor-size-default\">A motiva\u00e7\u00e3o \u00e9 um sentimento<\/h2>\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-bc2e2e8 elementor-widget elementor-widget-text-editor\" data-id=\"bc2e2e8\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t<p><span style=\"font-weight: 400;\">H\u00e1 dias em que estamos ansiosos por treinar e h\u00e1 outros em que preferimos ficar no sof\u00e1. A motiva\u00e7\u00e3o \u00e9 o que te leva a agir, \u00e9 o desejo de atingir um objetivo ou a vontade de realizar algo. <\/span><\/p><p><span style=\"font-weight: 400;\">Mas \u00e9 bastante inst\u00e1vel. Ent\u00e3o, o que \u00e9 que te faz subir para o tapete e carregar no bot\u00e3o Come\u00e7ar na app, mesmo que n\u00e3o tenhas qualquer vontade de te mexer? Entra a\u00ed a disciplina.<\/span><\/p>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-93dccb4 elementor-widget elementor-widget-heading\" data-id=\"93dccb4\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"heading.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t<h2 class=\"elementor-heading-title elementor-size-default\">A disciplina \u00e9 uma faculdade<\/h2>\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-d593d82 elementor-widget elementor-widget-text-editor\" data-id=\"d593d82\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t<p><span style=\"font-weight: 400;\">A disciplina, por outro lado, \u00e9 a capacidade de se cingir a um plano ou rotina, mesmo quando isso \u00e9 dif\u00edcil. Enquanto que a motiva\u00e7\u00e3o \u00e9 o que te leva a come\u00e7ar, a disciplina \u00e9 o que te faz continuar. A disciplina vai obrigar-nos a permanecer determinados diariamente para que finalmente formemos h\u00e1bitos que se mantenham. Isto \u00e9 especialmente importante para objetivos como a condi\u00e7\u00e3o f\u00edsica, pois eles levam muito tempo e n\u00e3o mostram resultados imediatos.<\/span><\/p>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-f09de76 elementor-widget elementor-widget-heading\" data-id=\"f09de76\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"heading.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t<h2 class=\"elementor-heading-title elementor-size-default\">Como melhorar a tua disciplina e criar h\u00e1bitos?<\/h2>\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-0efb90a elementor-widget elementor-widget-text-editor\" data-id=\"0efb90a\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t<p><span style=\"font-weight: 400;\">Demora algum tempo a formar novos h\u00e1bitos, aqui est\u00e3o apenas algumas formas de desenvolveres a tua autodisciplina:<\/span><\/p><dl><dt>Come\u00e7a devagar<\/dt><dd>\u00c9 muito mais f\u00e1cil come\u00e7ar apenas com um novo h\u00e1bito de cada vez, em vez de mudarmos todo o nosso estilo de vida num \u00e1pice. Vai passo a passo, ser\u00e1 mais f\u00e1cil manteres-te fiel aos teus objetivos.<\/dd><dt>Usa a imagina\u00e7\u00e3o<\/dt><dd><a href=\"https:\/\/www.annualreviews.org\/doi\/abs\/10.1146\/annurev-psych-122414-033417\">Estudos<\/a> demonstraram que quando te imaginas a fazer a tua nova rotina do in\u00edcio at\u00e9 ao fim, isso ajuda-te a agir e a manter-te fiel a ela. Por exemplo, imagina chegar a casa do trabalho, vestir as tuas roupas desportivas, estender o tapete, fazer o teu treino, guardar o tapete, tomar o duche, e sobre como te vais sentir bem depois.<\/dd><dt>Regista o teu progresso<\/dt><dd>Ou anotas o teu progresso, usas um calend\u00e1rio, ou recorres a uma das muitas apps de rastreio de h\u00e1bitos dispon\u00edveis. Se o teu objetivo \u00e9 ficar em forma e est\u00e1s a seguir um dos nossos <a title=\"Planos de treino\" href=\"https:\/\/goliaz.com\/pt\/our-training-plans\/\">Planos de treino<\/a>, ent\u00e3o \u00e9 f\u00e1cil uma vez que podes usar o ecr\u00e3 da carga de trabalho na app para te manteres no caminho certo.<\/dd><dt>Remove obst\u00e1culos<\/dt><dd>Se pretendes acordar e fazer exerc\u00edcio logo de seguida, prepara a tua roupa na noite anterior. Remove qualquer coisa que se interponha entre ti e a tua a\u00e7\u00e3o desejada e que se possa tornar uma desculpa.<\/dd><dt>Deixa algum espa\u00e7o para ti<\/dt><dd>Esta \u00e9 uma dica da nossa atleta Melanie, ela estabeleceu uma regra para si pr\u00f3pria: Um dia sem fazer exerc\u00edcio est\u00e1 ok, mas n\u00e3o deixes que se transforme em dois!<\/dd><dt>Serve-te da ajuda de outros<\/dt><dd>Partilha os teus objetivos com todos para que eles te estimulem a continuar e lembrar-te dos teus objetivos. Ou, melhor ainda, pede a um amigo que se junte a ti e que se torne um desafio ver quem desiste por \u00faltimo.<\/dd><dt>Lembra-te do teu \"porqu\u00ea\"<\/dt><dd>Recordar a raz\u00e3o pela qual come\u00e7aste ser\u00e1 suficiente para te dar uma inje\u00e7\u00e3o de motiva\u00e7\u00e3o e com isso ajudar-te a continuar.<\/dd><\/dl><p><span style=\"font-weight: 400;\">Para criar h\u00e1bitos mais saud\u00e1veis e atingir os teus objetivos, precisas de ambos, motiva\u00e7\u00e3o e disciplina. Lembra-te do teu \"porqu\u00ea\" para aumentar a tua motiva\u00e7\u00e3o e a tua disciplina, para dares os passos necess\u00e1rios para atingires os teus objetivos.<\/span><\/p>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-2bf14ca elementor-widget elementor-widget-spacer\" data-id=\"2bf14ca\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"spacer.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t<div class=\"elementor-spacer\">\n\t\t\t<div class=\"elementor-spacer-inner\"><\/div>\n\t\t<\/div>\n\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-fdd5858 elementor-widget elementor-widget-spacer\" data-id=\"fdd5858\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"spacer.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t<div class=\"elementor-spacer\">\n\t\t\t<div class=\"elementor-spacer-inner\"><\/div>\n\t\t<\/div>\n\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>","protected":false},"excerpt":{"rendered":"<p>Qual \u00e9 a diferen\u00e7a entre motiva\u00e7\u00e3o e disciplina? Porque \u00e9 que alguns lutam para se manterem consistentes no seu treino enquanto outros permanecem firmes? Vamos descobrir...<\/p>","protected":false},"author":7,"featured_media":35716,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"site-sidebar-layout":"default","site-content-layout":"","ast-site-content-layout":"","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":"var(--ast-global-color-4)","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":[128],"tags":[154,156,157,158],"class_list":["post-35708","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-blog","tag-coach","tag-personal-trainer","tag-ranks","tag-setup"],"aioseo_notices":[],"_links":{"self":[{"href":"https:\/\/goliaz.com\/pt\/wp-json\/wp\/v2\/posts\/35708"}],"collection":[{"href":"https:\/\/goliaz.com\/pt\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/goliaz.com\/pt\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/goliaz.com\/pt\/wp-json\/wp\/v2\/users\/7"}],"replies":[{"embeddable":true,"href":"https:\/\/goliaz.com\/pt\/wp-json\/wp\/v2\/comments?post=35708"}],"version-history":[{"count":0,"href":"https:\/\/goliaz.com\/pt\/wp-json\/wp\/v2\/posts\/35708\/revisions"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/goliaz.com\/pt\/wp-json\/wp\/v2\/media\/35716"}],"wp:attachment":[{"href":"https:\/\/goliaz.com\/pt\/wp-json\/wp\/v2\/media?parent=35708"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/goliaz.com\/pt\/wp-json\/wp\/v2\/categories?post=35708"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/goliaz.com\/pt\/wp-json\/wp\/v2\/tags?post=35708"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}