Ngaba uyazi ukuba i-timer elula yindlela yokunceda wena okanye umntwana wakho ngeempawu ze- ADHD ? Nazi izizathu ezihlanu zokuba i-timer yesiqhelo kufuneka isetyenziswe ekuncediseni i-ADHD.
Igcina Kulo msebenzi
Ukuhlala ugxininise kumsebenzi omnye , ingakumbi xa kufuna ukucinga okucokisekileyo, kunokuba nzima kakhulu xa unayo i-ADHD. Unokufumanisa ukuba uqhubeka usuleka ukwenza enye imisebenzi ngenxa yokuba ukhathazekile uya kubabala xa ungayenzi ngokukhawuleza.
Okanye usenokuziva ukhululekile ngengqondo kwaye ugxininise into enye uvakalelwa nzima.
Yilapho i-timer yakho ingena khona. Yilungiselele imizuzu eyi-15 kwaye isebenze kwiprojekthi yakho.
Ukuba ukhumbule omnye umsebenzi omele ukwenziwa, yibhale phansi (ngoko awuyi kukulibala) kwipedi lephepha elikufutshane nawe kwaye uqhubeke neprojekthi yakho. Ukuba uziva ungenasiphelo sengqondo, jonga i-timer uze ubone iingaphi imizuzu owishiye. Ukwazi ukuba unesithuba se-mini-break soon kukuvumela ukuba ugxininise ixesha elisele. Njengoko umzimba wakho kunye nengqondo yakho isetyenziselwa ukusebenza kunye nexesha, uya kukwazi ukwandisa ixesha ukuya kwi-30 okanye imizuzu engama-40.
Xa i-timer isalathisa, vuka, welula imilenze yakho, ube neklasi yamanzi, uze uye usethe ixesha lakho kwakhona.
Abantwana bangasebenzisa i-timer ngendlela efanayo xa besebenza emsebenzini wabo wesikolo. Kuza kube nini ubeka ixesha lokuxhomekeka kwexesha eliza kuxhomekeka kwiminyaka yobudala bomntwana kunye nento eyenzayo. Zama ngamaxesha ahlukeneyo uze ufumane ixesha lokugxila.
Unceda Ukuhlaziya
Ukuziqhelanisa yinto abantu abaninzi abane-ADHD abanamava. Ngamanye amaxesha ukuhlaziywa kwenzeka xa umsebenzi uziva ukhulu, kwaye awukwazi ukuba ungaqala kuphi. Ngamanye amaxesha, lo msebenzi ubangela ukuba uxhalabise rhoqo xa ucinga ngako oko ukukhawuleza ukuqala. Kungenzeka ukuba kufakwe iirhafu, ukuhlawula ithikiti elikhawulezayo, ukulungiselela amaphepha abalulekileyo, njl.
Naluphi na umsebenzi onokulibaleka uzama oku: Setha ixesha lakho imizuzu emihlanu, kwaye sebenzisa elo xesha ukuba ubhale uluhlu lwamanyathelo ozakufuneka uyenze ukugqiba umsebenzi. Ukuba ngumsebenzi omkhulu kakhulu, mhlawumbi ungazi bonke, ngoko nje ubhale abo owaziyo. Ukuba kuyinto elula, kubonakala kungenangqondo ukuba ubhale amanyathelo abonakala ebonakalayo. Nangona kunjalo, bhala uluhlu nangoko. Emva koko, setha i-timer yakho imizuzu eyi-10 uze uqale ukusebenza kwindawo yokuqala kwoluhlu. Xa i-timer ikhonkcoza, unokuziva unomsindo omncinane ukuba kufuneka uyeke ngenxa yokuba uqala ukukhawuleza. Emva koko, setha i-timer imizuzu eyi-15. Ukuqhawula umsebenzi ukuya kumanyathelo amancinci kwaye usebenze kuwo kwixesha elincinci leyona ndlela yindlela ephumelelayo yokunciphisa ukukhawuleza.
Bye-Bye Boredom
Kukho imisebenzi ebomini enomdla okwenzayo kodwa kuyimfuneko-umzekelo, ukuthatha udoti, ukuhlamba iimpahla, okanye ukuthabatha iimpahla ezisuka kwigumbi lokulala. Ukusebenzisa i-timer ukukunceda ukwenza le miba yemisebenzi iyabaguqula ukusuka ekubethweni kunye nokunciphisa kumdlalo omnandi. Ungabona ukuba zininzi izitya onokuzihlamba ngemizuzu emihlanu. Emva kwimizuzu emihlanu ezayo ubone ukuba ungayishaya loo nombolo. Awuyikuyekethisa imilinganiselo yakho okanye ukhuseleko kodwa nje ukongeza ingqondo yokuphuthuma kunye nenjabulo kumsebenzi ongeyomnye.
Unokuzama oku kunye nomntanakho nawe: "Ngaba unako ukupakisha isikhwama sakho ngosuku olulandelayo kwiminithwana emihlanu?" okanye "Ngaba ulungele ukulala embhedeni ngemizuzu eyi-10?"
Umxholo wexesha
Abantu abaninzi abanomzabalazo we-ADHD ngombono wexesha. Ixesha libonakala lihamba ngeendlela ezahlukeneyo. Ukongezelela, bahlala benzima ukunikela ubungqiqo bexesha elide eliza kuthatha umsebenzi. Ukunciphisa inani lexesha eliqhelekileyo. Oku kuthetha ukuba kuphelelwa ixesha lokugqibela, uhlala usebenza ngokukhawuleza kwaye unesidima ngokudanisa abantu ebomini bakho.
Ixesha lithatha ixesha elingakanani ukwenza imisebenzi oyenzayo rhoqo.
Ungasebenzisa le ngcaciso ukukunceda ukucwangcisa usuku lwakho. Umzekelo, xa uyazi ukuba kuthatha ixesha elingakanani ukuba ulungele kusasa, unokugqiba ixesha elifunekayo lokusekela iwashi lakho le-alamu ukufika ngexesha lomsebenzi.
Hyperfocus
Ukuba unesimo se hyperfocus , unokuzibhaptiza kumsebenzi ovimba yonke into. Kukho iingenelo ngokukwazi ukugxininisa oku. Nangona kunjalo, unokufumanisa ukuba ulibale ukutya, ulahleke ukuqeshwa kwaye uchithe ixesha elide kwi-hyperfocus umsebenzi ongekho ixesha elaneleyo ukwenza enye imisebenzi yakho.
Ngaphambi kokuqala umsebenzi we-hyperfocus, setha ixesha lakho. Khetha enye ngendandatho enkulu kwaye ubeke okungenani amanyathelo ambalwa ukusuka kwideski yakho. Xa kufuneka uhambe ngokusemzimbeni uyanyanzelekile ukuba ugxothwe ngokwengqondo emsebenzini wakho. Oku kuncedo njengoko abanye abantu babika ukuba abayiva ixesha labo, okanye bawukhupha ngaphandle kokuwuqonda kwaye baqhube phambili kwi-hyperfocus.
Ngenxa yokuba kunzima ukuyeka umsebenzi we-hyperfocus kunye nokutshintshela komnye umsebenzi, uza kubeka ixesha lakho ixesha elide kunamaxesha angaphambili. Mhlawumbi iyure okanye ixesha elide, kuxhomekeke kwinto yakho ebonakala ngayo.
Uhlobo olugqwesileyo lwexesha
Ixesha liye lawela kwiintlobo ezimbini: idijithali kunye nomoya.
Ixesha le-Digital lihlala lizolile ize i-alamu ihambe. Ezi zinto zilungile ukuba usebenza kwiprojekthi efuna uxinzelelo olujulileyo okanye ukuphazamiseka lula ngezandi.
Umoya uphawule ixesha lenze isandi sokukhawuleza. Oku kunokuba luncedo kwimisebenzi apho ufuna ukukhunjuzwa ukuba ulungele ukugcina umsebenzi kunye nokuhamba kodwa akudingeki ukuba ugxininise ngokujulile, njengokulungela kusasa emsebenzini okanye kwisikolo okanye ukuchitha indawo yendlu yakho.
Ukuba kunokwenzeka, ungasebenzisi i-timer kwifowuni yakho. Ifowuni yakho igcwele iziphazamiso ezilingayo. Esikhundleni saloo nto, ube ne-timer enomsebenzi kuphela wokukunceda ngemisebenzi yakho.
Enye yezinto ezinzulu malunga nekimitha yikhikhithi kukuba ayithengi. Ixesha eliyisiseko li malunga ne-$ 5 kwaye linokuhlala iminyaka. Oku kuthetha ukuba ungatyala imali engaphezulu kweyodwa. Kutheni ungabi nekamelo ngalinye kwikhaya lakho, kuquka indlu yokuhlambela. Oku kuncedo kuba kuya kuhlala kusekho ixesha elikufutshane.