Iingcebiso zoLawulo lwexesha lokuBantu abadala abane-ADHD

Ulawulo lwexesha lukhuni kubantu abaninzi abadala abane-ADHD

Ndibaleka ngokukhawuleza.
Ndiza kuba khona kwithuba elincinane nje.
Ndiyaxolisa ukuba ndiphelile.

Zingaphi izihlandlo othe wathetha la magama? Kuziva kunzima ukukhawuleza - ukusebenza, ugqirha lokugqithisa ugqirha, ukuya kwintlanganiso yakho, ukudibana nomhlobo, ukufumana abantwana esikolweni, nokuba ngakumbi, ukukhetha abantwana esikolweni. Unokumisa njani lo mjikelo? Ungayithucula njani ixesha lakho lolawulo?

Umqeqeshi we-ADH u-Kay Grossman, MA uchaza ukuba ukuphathwa kwexesha elifanelekileyo kudinga izakhono ezimbini abantu abane- ADHD abahlala bengenalo ngokwemvelo, kodwa bangafunda- ukucwangcisa nokumisa ukuhamba kwexesha .

Ngokutsho kweGrossman, umyalelo ongcono kakhulu wokuba ube nexesha uquka:

• Ukucwangcisa phambili kwansuku zonke.
• Ukusebenzisa izicwangciso ezisetyenziselwa ukhetho lomntu kunye nesitayela sakhe.
• Ukusebenzisa iingcinga zangaphandle ukubonisa ixesha elidlulileyo.

I-Grossman inikezela izicwangciso ezimbalwa ezingaphumeleli zokujongana nemingeni ethile yokulawula ixesha.

Umngeni: Ukucwangcisa kakhulu imisebenzi emininzi

Zingaphi izihlandlo ozizinikele kuzo kwimisebenzi emininzi? U-Grossman uthi ukucwangciswa kwexesha elidluleyo kwenzeka rhoqo. Ngamanye amaxesha siba gung-ho okanye singenangqiqo malunga nenani lezinto esinokuyenza ngexesha elithile. Ngamanye amaxesha, sinokuba nzima kunokuba sithi "hayi" ukucela abanye ukuba benze ngathi. Ngelishwa, ukucwangcisa ngaphezu kokucwangcisa kunye nokucwangcisa ngaphezulu kusisimisela ukukhungatheka.

I zi mbululo:

1. Khetha isicwangciso esikusebenzelayo , ucinga ubungakanani, iteknoloji, ukulungiswa kokusetyenziswa, ukuphatheka, umbala, nokuziva.

2. Phawula amaxesha eyaziwayo, ukuseta, imicimbi ebalulekileyo njengamaxesha okusebenza, amaxesha okutya, i-carpools, kunye nokuqeshwa kwabemi.

3. Yenza uluhlu lokuzenzela kwaye ungakhethi ngaphezu kwezinto ezintathu ukuya ezintlanu izinto eziphambili ukugqiba ngosuku olunikeziweyo. Bhala ezo zinto kwisicwangciso sakho kwisithuba sexesha elikhoyo.

1. Cinga, "shenxisa" okanye "utshintshe" xa ungeze into kwiplani yakho yemihla ngemihla. Gcina ingqalelo kwinani eligqibeleleyo lemizuzu ngemihla kunye nokuba ungumntu oyedwa.

Umngeni: Ukuba Nento Eyifunayo Ukuphuma Ngomnyango Ngexesha

Kuyixesha lokuhamba, kodwa izinto ezifunekayo ziyahlakazeka ngeenxa zonke zendlu. Ziziphi iinqwelo zemoto? Ziphi iiglasi zam?

I zi mbululo:

1. Ukuseka iindawo zokubamba ezikufutshane nomnyango wezitshixo, izikhwama, iintaka, kunye neengxowa. Yenza umkhwa wokubeka ezo zinto kwindawo ekhethekileyo naluphi ixesha ohamba ngalo emnyango.
2. Beka nayiphi na into oyifunayo ukuba uhambe nawe ekuseni kusendaweni yokubamba iqela okanye phantsi komnyango. Khuthaza onke amalungu entsapho ukuba enze okufanayo.

Umngeni: Ukuba Unomsebenzi Omkhulu Ngekusasa

Awukwazi ukugqiba okokugqoka. Ikhati lakho lixakile, ngoko kufuneka uyitye. Ekugqibeleni ugqiba okokugqoka, kodwa ngoku esinye sezihlangu zakho ulahlekile kwi-closet!

I zi mbululo:

1. Ukunciphisa uxinzelelo lwangomso ngokulungiselela ukuhlwa kwangaphambili. Hlanganisa zonke izinto kwimpahla yakho yasekuseni, kuquka izicathulo kunye nezixhobo, ngaphambi kokuba ulale.

2. Ukuseka nokuthumela uluhlu lwenkqubo yokusa. Yenza kuphela ezo zinto. Musa ukuyifaka kwenye into.

Umngeni: Ukungabikho kweengcamango zangaphakathi ezikunceda ukugweba ukuhamba kwexesha

Zingaphi izihlandlo oye wazibandakanya kulo msebenzi kwikhompyutheni kwaye ulahlekelwe yindlela?

Oku kwenzeka kubantu abane-ADHD kaninzi. Sithatha inxaxheba kumsebenzi onomdla, silahlekelwa ngokupheleleyo ingqondo yethu yexesha kwaye ngenxa yoko, siyaphuthelwa intlanganiso ebalulekileyo okanye sikhethe abantwana esikolweni ngexesha.

I zi mbululo:

1. Ukubeka ixesha elimisiweyo ukukhawuleza okanye ukugwedeza njengendlela efanelekileyo yokuphuma yangaphandle. Ungasebenzisa nokudibanisa isilumkiso se-alamu esilumkileyo njengesilumkiso kunye ne-timest freestanding seter 15 imizuzu kamva njengesikhumbuzo sokuphuma kwikhompyutha ngexesha elifanelekileyo.
2. Beka iselfowuni okanye ubukele i-alamu ukuze idudle yonke imizuzu eyi-10 okanye emi-15. Xa i-alamu iphuma, sebenzisa oko njengendlela yokuziqhelanisa ngexesha. Zibuze wena ukuba wenza ntoni ebaluleke kakhulu kule mzuzu kwaye ukuba ufuna ukuphi na.

Umngeni: Uqikelelo lwexesha elide

UGrossman uqaphela ukuba ngexesha le- ADHD lendlela yokusebenzisa ingqondo, kunzima ukwazi ukuba kunethuba elaneleyo lokugqiba ingxelo ngentsasa phambi kwendibano enkulu, ukuba ithathele umnxeba wokugqibela ngaphambi kokushiya ukukhupha abantwana kwibala lebhola, okanye ukwenza "ikhefu elilodwa" endleleni eya kudokotela kwixesha lokuqeshwa.

I zi mbululo:

1. Ukuphindwa kabini okanye mhlawumbi kathathu ixesha elicinga ukuba liza kuthatha ukwenza okuthile uze ucwangcise ngokufanelekileyo.

2. Yenza umyalelo kuwe ukuba awuyi kukwenza oko "into yokugqibela" ngaphambi kokuba ushiye indlu ukuze uqeshwe okanye uhambe uye kwindawo eya kuyo.

3. Yenza ixesha lakho ingqondo ngokuziqhuba. Qala ngokuqikelela ukuba uza kuthatha ixesha elide. Bhala uqikelelo lwakho kwisicwangciso sakho ngasemva kwento uze ulandele ixesha elichithwe. Khangela iipatheni. Ngaba uhlala ungathinteli ukuba kuthatha ixesha elide ukuqhuba indawo? Ngaba uhlala ucinga ukuba uza kuthatha ixesha elide ukugqiba ingxelo yakho yeendleko? Ngendlela yokuqaphela nokurekhoda ixesha elidlulileyo, umda phakathi kwexesha lakho eliqikelelwayo nelona liza kuncipha. Uyakuziva ulawulwa ngakumbi kwaye kuza kufika indawo ngokuqhubekayo ngexesha.

4. Qinisekisa ixesha elingakanani elikuthathayo ukuba ulungele ukushiya indlu ekuseni, ukulungiselela yonke into ekufuneka yenziwe. Cwangcisa.

Umngeni: Ukungaphumeleli kwiAkhawunti yexesha lokutya

Ziziphi ixesha lokutya? UGrossman uchaza ukuba ixesha elidliwayo yimisebenzi ebonakala yincinci, yendlela yokuhamba kunye neenkqubo ezininzi ezithathayo, ukutya ngexesha lethu ngaphandle kokwazisa kwethu. Ziquka i-snarls zendlela, zifuna iindawo zokupaka, zihamba ukusuka kwiindawo zokupaka zibe zakhiwo, ukulibaziseka kwe-elevator, ukufumana i-ofisi efanelekileyo kunye nesidingo sokubuyela kwimoto yento ekhohliweyo. Abadli bexesha baya kubonakala kwindawo yethu yomsebenzi , bephazamise ukusebenza kwe-work. Ziquka iminxeba yeefowuni, izilumkiso ze-imeyile ezizwakalayo, kunye nokuyeka.

I zi mbululo:

1. Yakha ixesha elininzi lokuphendula ixesha labadliyo. Ukuphindwa kabini okanye kathathu inani lexesha ovumelekileyo ukuba uhambe ukuya kwindawo oya kuyo.
2. Ukulungiselela ukugqiba umsebenzi ngexesha elifanelekileyo, khetha i-chunk yexesha xa uya kucima umgcini weefowuni kunye ne-e-mail yokulumkisa inkqubo, kwaye uxhomeke uphawu kwisango lakho elivaliweyo ngaphandle kokuphazamiseka.

Umngeni: Isifiso Sokuphepheka Ukuqala, Okubangela Ukube Kudala

UGrossman uqaphele ukuba abanye abantu abathandi ukufika kwiindawo zakuqala. Bangenwa yintlungu okanye i-tedium yokulinda intlanganiso okanye ukuqeshwa ukuqala.

I zi mbululo:

1. Pakisha isikhwama se-Tote Sobunono-ntliziyo uze uyigcine kwimoto yakho ukuyisebenzisa kuphela xa ufika kwindawo ethile ekuqaleni. Izinto ezinetyala-Izinto zokuzonwabisa ezi nwabisa ngabo, kodwa ngokusoloko uzikhanyela ngenxa yokungabi nako kwexesha. Basenokuquka amaphephancwadi, amanoveli, ikhathalogu, okanye i-crossword kunye ne-sudoku ipuzzle. Uhlobo oluthile kule mxholo yiNgxowa-mali yeThole-Time tote, engathi iquka iiprojekthi ngaphandle komhla wokugqibela, njengamakhadi okubulela (kunye neepeni kunye nezivulophu). Usenokufumana uzimisele ukufika kusenjenjalo ukuze uzuze umsebenzi wakho "wokunyusa".
2. Sebenzisa ixesha lokulinda njengexesha elifunekayo lokuphuhlisa ngexesha lakho. Zama isicatshulwa esicacileyo sokugxila ekuphefumuleni kwakho, okanye uzikhumbuze nje ukuba imizuzu embalwa yokuphuphuma kwansuku zonke iyadingeka ukuba uvuselele ingqondo yakho, okwenza kube yimveliso ngexesha lakho.
3. Sebenzisa ixesha lokulinda njengoko ixesha elifunyenweyo lokwenza loo nto unganakwenzeka ukuba ulungise njengokuba uhlambulule i-wallet yakho okanye isikhwama, ulinganise i-checkbook yakho, okanye ulungise uludwe lwakho.

Ngexesha elizayo xa ufumana usebenza ngokukhawuleza, hlaziya uluhlu lukaGrossman. Fumana "inselele" yakho kwaye uzame ngasinye kwisisombululo esicetywayo. Unokufumana iindawo ezifika ngexesha (mhlawumbi nangaphambili!), Uzive ukhululekile kwaye ujabule. Kuya kuba mnandi ukuthetha i-coolbye kwiimvakalelo ezifihlakeleyo eziza emva kwexesha.

> Umthombo:

> Kay Grossman, MA, LLC. , Ubhalwano lomntu / udliwano-ndlebe. 16 Feb. 08.