{"id":35374,"date":"2023-11-06T12:15:28","date_gmt":"2023-11-06T10:15:28","guid":{"rendered":"https:\/\/www.mladibl.com\/?p=35374"},"modified":"2023-11-06T12:15:29","modified_gmt":"2023-11-06T10:15:29","slug":"pravilo-20-5-3-ce-ti-pruziti-bolji-zivot","status":"publish","type":"post","link":"https:\/\/www.mladibl.com\/?p=35374","title":{"rendered":"\u201cPravilo 20-5-3\u201d \u0107e ti pru\u017eiti bolji \u017eivot"},"content":{"rendered":"\n<p><strong>Ve\u0107ina ljudi provodi vrijeme u zatvorenom prostoru. Ogromna ve\u0107ina tog vremena provodi se u zgradama, ne\u0161to malo u automobilima, a ono \u0161to ostane provodi se na otvorenom. To je velika \u0161teta, imaju\u0107i u vidu da aktivnosti na otvorenom podr\u017eavaju mentalno zdravlje i kreativnost, razra\u0111uju noge i plu\u0107a i pove\u0107avaju na\u0161u izlo\u017eenost vitaminu D i na\u0161u proizvodnju melatonina.<\/strong><\/p>\n\n\n\n<p>U svojoj knjizi Kriza udobnosti, Michael Easter je pisao o tome kako su nas kau\u010di, ekrani i brza hrana zaglavili u negativnoj povratnoj sprezi (koja se, naravno, odvija u zatvorenom prostoru). Da bi se izvukao iz kolote\u010dine, Easter je oti\u0161ao sve do divljine Aljaske.<\/p>\n\n\n\n<figure class=\"wp-block-image\" id=\"attachment_99321\"><a href=\"https:\/\/pinterest.com\/pin\/create\/bookmarklet\/?url=https%3A%2F%2Fultra.ba%2Fpravilo-20-5-3-ce-ti-pruziti-bolji-zivot%2F&amp;media=https%3A%2F%2Fultra.ba%2Fwp-content%2Fuploads%2F2023%2F11%2Fpriroda-1-scaled.jpg&amp;description=Unsplash&amp;is_video=false\" target=\"_blank\" rel=\"noreferrer noopener\"><img decoding=\"async\" src=\"https:\/\/ultra.ba\/wp-content\/uploads\/2023\/11\/priroda-1-scaled.jpg\" alt=\"\" class=\"wp-image-99321\"\/><\/a><figcaption class=\"wp-element-caption\">Unsplash<\/figcaption><\/figure>\n\n\n\n<p>Ipak, ne mora\u0161 napraviti tako drasti\u010dnu promjenu. U svojoj knjizi Easter je citirao istra\u017eivanje tada\u0161nje postdoktorantkinje po imenu Rachel Hopman sa Univerziteta Northeastern. Dr. Hopman je analizirala prou\u010davane neurolo\u0161ke promjene nakon vi\u0161e dana provedenih u prirodi i formirala \u201cpravilo\u201d: 20-5-3.<\/p>\n\n\n\n<p>Svi bi, rekla je, mogli imati koristi od okvira: 20 minuta u zelenom okru\u017eenju, tri puta sedmi\u010dno. Pet sati negdje dublje u prirodi, svakog mjeseca. I tri dana potpuno van mre\u017ee, svake godine.<\/p>\n\n\n\n<h4 class=\"wp-block-heading\">Dnevna doza: 20 minuta<\/h4>\n\n\n\n<p>Prema istra\u017eivanju, tehni\u010dki trebamo provesti vrijeme na zelenim povr\u0161inama samo tri puta sedmi\u010dno da bismo vidjeli prednosti. Naime: smanjen nivo kortizola u krvotoku, plus pobolj\u0161anje kognicije, pam\u0107enja i mentalnog zdravlja.<\/p>\n\n\n\n<p>Ali ovo mo\u017ee\u0161 pretvoriti i u svakodnevnu naviku. Po\u010dni tako \u0161to \u0107e\u0161 pro\u0161iriti svoju definiciju \u201czelenog prostora\u201d. Ovo ne mora biti izlet u botani\u010dku ba\u0161tu; Neka bude jednostavno, idi do najbli\u017eeg parka u svom okru\u017eenju. Ideja je da se preorijenti\u0161e\u0161 na prirodno okru\u017eenje i dozvoli\u0161 prirodi \u2013 li\u0161\u0107e, jezerce, cvrkut ptica, bilo \u0161ta \u2013 da te preplave, da ti pomognu da kultivi\u0161e\u0161 ostrvo mira.<\/p>\n\n\n\n<h4 class=\"wp-block-heading\">Mjese\u010dno uranjanje: pet sati<\/h4>\n\n\n\n<p>Ovaj je ve\u0107i poduhvat. Treba\u0107e malo planiranja, predanosti i, osim ako ne \u017eivi\u0161 u podno\u017eju nacionalnog parka, neka vrsta putovanja.<\/p>\n\n\n\n<p>Iako je redovna \u0161etnja dobra za duh, od presudne je va\u017enosti da odvojimo vrijeme i za pravi boravak na otvorenom, uz jednu ili dvije sesije mjese\u010dno. Istra\u017ei okolna mjesta i prirodu, povedi prijatelja ili partnera. Sli\u010dno onim 20-minutnim dnevnim sesijama, osloni\u0107e\u0161 se na ova mjese\u010dna uranjanja za energiju, iscjeljenje i inspiraciju.<\/p>\n\n\n\n<figure class=\"wp-block-image\" id=\"attachment_99322\"><a href=\"https:\/\/pinterest.com\/pin\/create\/bookmarklet\/?url=https%3A%2F%2Fultra.ba%2Fpravilo-20-5-3-ce-ti-pruziti-bolji-zivot%2F&amp;media=https%3A%2F%2Fultra.ba%2Fwp-content%2Fuploads%2F2023%2F11%2Fpriroda-scaled.jpg&amp;description=Unsplash&amp;is_video=false\" target=\"_blank\" rel=\"noreferrer noopener\"><img decoding=\"async\" src=\"https:\/\/ultra.ba\/wp-content\/uploads\/2023\/11\/priroda-scaled.jpg\" alt=\"\" class=\"wp-image-99322\"\/><\/a><figcaption class=\"wp-element-caption\">Unsplash<\/figcaption><\/figure>\n\n\n\n<h4 class=\"wp-block-heading\">Godi\u0161nje resetovanje: tri dana<\/h4>\n\n\n\n<p>Ovaj kona\u010dni \u201cnivo\u201d pravila 20-5-3 je ne\u0161to na \u010demu treba raditi. Ne mora\u0161 odmah planirati veliku avanturu, ali poku\u0161aj da odvoji\u0107 tri dana za sebe bez telefona, interneta i drugih smetnji.<\/p>\n\n\n\n<p>Preporu\u010dujemo da negdje iznajmi\u0161 ku\u0107icu na osami. Ponesi hranu koja ti je potrebna i uvjerite se da nema wifi-a (pa \u010dak i ako ponese\u0161 telefon, ne mo\u017eete ni\u0161ta u\u010diniti s njim). Spakuj neke knjige i \u010dasopise, ali va\u017eno je da sebi da\u0161 prostor i dozvolu da ne radi\u0161 ni\u0161ta. Okru\u017eeni s vi\u0161e drve\u0107a nego dalekovoda, tu se doga\u0111a prava magija.<\/p>\n\n\n\n<p>Preuzeto sa: <a href=\"https:\/\/ultra.ba\/pravilo-20-5-3-ce-ti-pruziti-bolji-zivot\/\" data-type=\"link\" data-id=\"https:\/\/ultra.ba\/pravilo-20-5-3-ce-ti-pruziti-bolji-zivot\/\" target=\"_blank\" rel=\"noreferrer noopener\">ultra.ba<\/a><\/p>\n","protected":false},"excerpt":{"rendered":"<p>Ve\u0107ina ljudi provodi vrijeme u zatvorenom prostoru. Ogromna ve\u0107ina tog vremena provodi se u zgradama, ne\u0161to malo u automobilima, a<\/p>\n","protected":false},"author":1,"featured_media":35359,"comment_status":"closed","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"om_disable_all_campaigns":false,"_monsterinsights_skip_tracking":false,"_monsterinsights_sitenote_active":false,"_monsterinsights_sitenote_note":"","_monsterinsights_sitenote_category":0,"footnotes":""},"categories":[6520],"tags":[12164,12163,407],"class_list":["post-35374","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-korisno","tag-bolji-zivot","tag-pravilo-20-5-3","tag-savjeti"],"jetpack_featured_media_url":"https:\/\/www.mladibl.com\/wp-content\/uploads\/2023\/11\/Pravilo-20-5-3-ce-ti-pruziti-bolji-zivot.jpg","amp_enabled":true,"_links":{"self":[{"href":"https:\/\/www.mladibl.com\/index.php?rest_route=\/wp\/v2\/posts\/35374","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/www.mladibl.com\/index.php?rest_route=\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/www.mladibl.com\/index.php?rest_route=\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/www.mladibl.com\/index.php?rest_route=\/wp\/v2\/users\/1"}],"replies":[{"embeddable":true,"href":"https:\/\/www.mladibl.com\/index.php?rest_route=%2Fwp%2Fv2%2Fcomments&post=35374"}],"version-history":[{"count":1,"href":"https:\/\/www.mladibl.com\/index.php?rest_route=\/wp\/v2\/posts\/35374\/revisions"}],"predecessor-version":[{"id":35375,"href":"https:\/\/www.mladibl.com\/index.php?rest_route=\/wp\/v2\/posts\/35374\/revisions\/35375"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/www.mladibl.com\/index.php?rest_route=\/wp\/v2\/media\/35359"}],"wp:attachment":[{"href":"https:\/\/www.mladibl.com\/index.php?rest_route=%2Fwp%2Fv2%2Fmedia&parent=35374"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.mladibl.com\/index.php?rest_route=%2Fwp%2Fv2%2Fcategories&post=35374"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.mladibl.com\/index.php?rest_route=%2Fwp%2Fv2%2Ftags&post=35374"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}