Ukulibala kuyisifo se- ADH esingabangela iingxaki ezininzi. Ungaphuthelwa iziganeko ezibalulekileyo, ixesha lokusebenza, kwaye uvumele abathandekayo phantsi (amaxesha amaninzi). Unokuziva uzibi kakhulu malunga nawe ngenxa yoko.
Nazi iindlela ezisixhenxe ze-ADHD zokunceda ukuphucula nokuxhasa imemori yakho, ngoko umgangatho wobomi bakho uphuculo.
1. Qaphela
Ukuze ukwazi ukukhumbula into ethile, kufuneka ubeke ingqalelo kuyo.
Ukuba i-ADHD ingenza oku kukhanye! Kunokuba uzame ukuthobela yonke into, qhinga. Khetha iimpawu eziphambili apho ubomi bakho buya kuba lula ukuba ukhumbule ukwenza. Ngokomzekelo, izinto ezibini eziqhelekileyo ezibangela ukuba uxinzelelo zikhumbule ukuba uvale umnyango wangaphambili okanye uguqule i-oven. Unokuba neenguqu ezahlukeneyo, njengokuba ukhumbule ukuvumela inja yakho ukuba ibuyele endlwini. Kungakhathaliseki ukuba yeyiphi, xa uqhuba lo msebenzi ubekho kwaye uqikelele; musa ukuzivumela ukuba wenze imisebenzi emininzi ngexesha lo msebenzi. Lo mkhuba olula uya kunceda imemori yakho kwaye iyanciphise imeko.
2. Bhala iiList
Iintlobo zixhobo zoncedo lweememori kunye nesebenzi. Ungabhala uludwe malunga nantoni na enayenzayo, ukusuka kohambo lwakho ukuya kwisitolo sokutya ukuya kwinto yokupakisha ukuhamba ngeveki. Into enomdla ngoluhlu kukuba ukuze ubhale enye, unyanzelekile ukuba uqaphele kwaye uququze iingcamango zakho.
Oku kunemiphumo ebalulekileyo kwimemori yakho kwaye ngamanye amaxesha awudingi ukuyijonga xa sele ibhaliwe.
3. Vitamin D
Amanqanaba angaphantsi kwe-vitamin D adibene ne-ADHD. Ukuba unzima nememori yakho, i-vitamin D mhlawumbi yongezelela kakhulu ukubandakanya ebomini bakho bemihla ngemihla. Ukongeza kokuthatha isongezelelo, ukufumana umthamo wokukhanya kwelanga yonke imihla kuya kunceda ukuqinisekisa ukuba ufumana i-quota yakho ye-vitamin D.
4. Omega-3
I-Omega 3 inokunceda ukuphucula ingqalelo yakho kunye nememori. Ukuthatha isongezelelo kunye nokutya ukutya oku-Omega 3-izityebi, ezifana neentlanzi, i-walnuts, kunye neefelkseeds, kunokunceda ubuchopho bakho busebenze kakuhle.
5. Sebenzisa izixhobo zokunceda iMemori yakho
Akukho ntloni ekusebenziseni izixhobo zokunceda imemori yakho. Abanye abantu abane-ADHD abafuni ukusebenzisa i-ajenda kunye nezikhumbuzo kwifowuni yabo, njl. Kuba bacinga ukuba "kufuneka" bakwazi ukukhumbula ezi zinto. Musa ukuzijezisa ngokungadingekile. Mkela ezi zixhobo, kuba zinceda ukuba wenze okusemandleni akho. Uya kufika ngexesha kwiintlanganiso kwaye ukhumbule usuku lokuzalwa lomlingani wakho. Oku kukuvumela ukuba uphumelele emsebenzini kwaye ujabulele ubudlelwane obuzalisayo. Ukuba ufuna ukuvavanya imemori yakho, yenze ngeendlela ezonwabileyo, apho izizwe zingekho phezulu.
6. Ukunciphisa uxinzelelo
Xa uziva uxinezelekile, imemori yakho ichaphazeleka kakubi. Iindaba ezilungileyo kukuba ezininzi zezinto ezikunceda ukuxinwa kwengcinezelo zikunceda ukulawula i-ADHD yakho, njengokuzivocavoca rhoqo, ukucamngca kunye nexesha kwendalo.
7. Fumana i-Sleep enough
Ukungabikho kokulala kuphazamisa imemori yakho ngeendlela ezimbini:
a) Ukunqongophala kokulala kwenza kube nzima ukugxila kwizinto ezenzekayo ngethuba.
b) Xa ulala, ulwazi olufunyenweyo emini lucutshungulwa kwaye lugcinwe, ngoko uyakhumbula kosuku oluthile.
Phantse i-75 ekhulwini yabantu abadala abanomzabalazo we-ADHD ngobuthongo. Ngoko, zibophezele ekufundeni malunga ne-ADHD kwaye ulale kwaye ufumanisa ukuba zenzeni izinto ozenzayo ukuphucula eyakho.