Ingqalelo yinkqubo kwindawo yengqondo yomntu evumela ukuba sigxininise into ethile okanye sicinge ngantoni na ngexesha. Xa unayo i- ADHD , unokuziva ungenalo ulawulo phezu kwengqalelo yakho. Nangona kunjalo, ingqwalasela ayikho imveliso eseleyo; inokuqeqeshwa njengesihlunu kunye neempembelelo zakho kunye nendlela yokuphila.
Makhe sijonge:
Iindidi ezahlukeneyo zengqalelo
2. Izinto ezichaphazela ingqalelo yakho
Izicwangciso ezifanelekileyo zokukunceda ukuphucula ingqwalasela
Kukho iintlobo ezine zokuqwalasela:
Ukunyamekela
Ukukwazi ukugcina ingqalelo kwinto enye (umzekelo, ukufunda incwadi). Xa unayo i-ADHD, ukuphazamiseka omnye (umz, umnyango we-slamming) ngokubhekiselele kuthetha ukuba ingqalelo eqhubekayo iphukile.
Ukunyamekela
Ukukwazi ukuvala ingxolo yengingqi kwaye ugxininise into enye. Umzekelo: Kwivenkile yekhofi, uvimba ezinye iingxoxo zabantu kwaye ufunde incwadi yakho.
Eminye ingqalelo
Ukukwazi ukuhambisa ingqwalasela yakho kwenye into ukuya kwelinye; nangona imisebenzi ifuna iinxalenye ezahlukeneyo zobuchopho. Umzekelo: Xa udibanisa ifenisha ye-Ikea, ingqwalasela yakho ihamba ekufundeni imiyalelo yokukhawulelana kunye neengxenye zefenitshala.
Ukwahlula
Ukukwazi ukugxila kwizinto ezimbini ngexesha elilodwa (umzekelo, ukuthetha kunye nokudlala umdlalo wekhompyutha). Uninzi lwabantu abane-ADHD banenkxalabo kunye nokwahlukana.
Kuyo yonke imihla yakho, qalisa ukuphawula ukuba uluhlobo luni lomnxeba oyisebenzisayo. Mhlawumbi uya kufumana ezinye iinkcukacha zakho ezinamandla kunabanye. Okuqhelekileyo!
Izinto ezichaphazela ukunyamekela
Intshukumo inendima enkulu ekunokuthi uyayiqwalasela kakuhle into ethile. Cinga ngomzuzwana ngomsebenzi othanda ukuwenza.
Ungayilinganisa njani ingqalelo yakho? Mhlawumbi mhlawumbi! Ngoku cinga ngomsebenzi ongawuthandiyo. Ungayilinganisa njani ingqalelo yakho? Ngenxa yokuba ukunyusa kwakho kuphantsi kwimisebenzi ebangelisayo (umz., Imisebenzi yasekhaya), ngokunjalo ukukwazi kwakho ukugcina ingqalelo.
Imvakalelo yinye into echaphazela ingqalelo. Xa uziva uxinezelekile okanye uxhalabile, ukukwazi kwakho ukunyusa ingqalelo kunciphisa. Ngomhla xa ujabule kwaye ukhululekile, ingqalelo yakho iya kuba enkulu kunosuku oluxinezelekileyo, nangona umsebenzi ufana.
Yintoni ongayenza ukuphucula ingqalelo yakho?
1) Ukuzivocavoca
Ukuzilolonga umzimba kunceda ezininzi iimpawu ze-ADHD, kubandakanywa ingqalelo kunye nokugxila. Enyanisweni, kwincwadi yakhe, Spark: I-Revolutionary New Science ye-Exercise kunye neBrain , uJohn Ratey uthi umzimba unokusebenza ngendlela efanelekileyo njengamayeza e-ADHD kubantu abathile.
2) Ukucinga Ukucamngca
Qalisa ukucamngca ngengqiqo . Inceda ukuphucula ingqwalasela kunye nokugxininisa uxinzelelo. Abantu abaninzi abane-ADHD banako ukwenza ukucamngca kwengqondo, nangona bajamelene nezinye iintlobo zokucamngca.
3) Imidlalo yeBongo
Kukho ulwazi oluphikisanayo malunga nokuba iimidlalo zobuchopho zinceda ukunakwa. Ezinye izifundo zibancedi, ngelixa abanye bathi ziyanceda; kodwa kuphela kwimidlalo ngokwayo.
Indlela efanelekileyo yokukwazi ukuba iikhosi zengqondo zikunceda ukuba uzame.
4) Iphulo
Xa ugxile kumsebenzi, qhekeza ikhefu. Kufana nokushaya iqhosha lokuvuselela ingqondo yakho. Akukho migaqo yemilingo yomyinge womsebenzi ukuchitha ixesha. Abanye abantu bathanda imizuzu engama-30 ngekhefu lemizuzu emihlanu. Abanye bathanda ukusebenzela imizuzu engama-45 kwaye banokuphulukana kwemizuzu eyi-15. Zama iindlela ezimbalwa kwaye wenze isigqibo sokuba yiyiphi eyona nto ibalulekileyo kuwe.
5) Ukulawula uxinzelelo
Ngenxa yokuba uxinzelelo luthintela ingqalelo yakho, yiba yinkosi ekulawuleni. Zama izisombululo ezisebenzayo malunga nendlela yokunciphisa uxinzelelo lwakho xa une-ADHD.
Umthombo:
John Ratey, Spark . I- Revolutionary New Science ye-Exercise kunye neBrain, Little, Brown kunye neNkampani. 2013.