Wae yu de liv wit ADHD, ɔr Attention Deficit Hyperactivity Disorder, e kin bi rial chalenj fɔ de pe atɛnshɔn pan wan wok ɛn dɔn am wit zil. Sɔm pan di tin dɛn we yu kin du ɛvride kin ɛp yu bɔku wit dis. Bɔt ɔda abit dɛn kin mek yu go bak usay yu bigin. So tide, lɛ wi tɔk bɔt wetin go ɛp yu pan dis waka ɛn wetin yu nid fɔ de fa frɔm.
Fɔs, ɔndastand yusɛf gud gud wan.
Dis na di tin we impɔtant pas ɔl. Yu nid fɔ no yusɛf gud gud wan. Tink bɔt am fɔ smɔl tɛm. Ustɛm na di bɛst tɛm fɔ yu fɔ wok na di de? Fɔs tin na mɔnin? Ɔ afta dɛn dɔn it lɛnch? We yu gɛt smɔl nɔys rawnd yu, dat kin ɛp yu fɔ pe atɛnshɔn we yu de wok, ɔ i kin mɔna yu? Yu tink se we yu de wok wit ɔda pɔsin, dat kin mek yu want fɔ no mɔ, ɔ i kin mek yu nɔ pe atɛnshɔn?
We yu dɔn fɛn di ansa to dɛn kwɛstyɔn ya, yu kin mek di say we yu de fɔ fit yu.
- If di nɔys we de nia yu de mɔna yu: Yuz tu gud ɛdfɔn dɛn we de kansel nɔys if i pɔsibul.
- Tumɔs tin dɛn na yu tebul: Kip yu tebul fayn ɛn ɛmti as yu ebul. Rimov tin dɛn we nɔ nid fɔ de.
- Soshal Midia: Nɔ chɛk soshal midia ɔltɛm we yu de wok.
Fɔ mek di say we yu go wok fayn pas ɔl na di fɔs tin we yu fɔ du fɔ wok fayn fayn wan wit ADHD.
Kip wetin yu de op fɔ ɛn wetin yu want fɔ du, bi rial tin.
Bɔku pipul dɛn we gɛt ADHD kin want fɔ du ɔltin pafɛkt. Bɔt in rialiti, nɔto ɔltin nid fɔ du 100% `pafɛkt`. Imajin se yu get fo rait `ripot` fo ofis. If yu tray fɔ gɛt ɛvri kɔma, ɛvri piɔriɔd, ɛn ɛvri lɛta 100% kɔrɛkt, yu go bog pan di wok ɛn yu nɔ go ebul fɔ dɔn am.
So, sɔmtɛm yu nid fɔ gi yusɛf permishɔn fɔ tink "gud inof" ɛn go to di nɛks wok. If yu tray fɔ du ɔltin pafɛkt wan, dat go jɔs mek yu strɛs mɔ ɛn mɔ.
Yuz dɛn trik ya fɔ mek wok izi
Ɔlman kin bost we dɛn gɛt fɔ du bɔku wok wan tɛm. Na sɔm simpul we dɛn fɔ ɛp .
Yuz fɔ se "nɔ".
Yu no nid fo se "yes" to evritin we dem aks yu fo du. Di mɔ wok dɛn we yu de du, na di mɔ yu nɔ go ebul fɔ du dɛn ɔl fayn. So luk na di list we yu fɔ du, .Pik wetin na yu "must-dos." Yu fɔ gɛt di abit fɔ put di ɔda wan dɛn bifo tɛm ɔ fɔ tek tɛm nɔ gri wit yu. Dis go mek yu maynd fri bɔku.
Alaw ɛkstra tɛm fɔ ɔltin.
Sɔm wok dɛn kin tek lɔng tɛm pas aw wi kin tink. Fɔ ɛgzampul, fɔ mek bajɛt, fɔ fil fɔ pikin in skul aplikeshɔn, ɔ fɔ stɔdi fɔ ɛgzam. Bifo yu lɛf dɛn wok dɛn ya te di las minit, tink bɔt di tɛm we yu dɔn fɔ du am ɛn sɛt tɛm fɔ rili pe atɛnshɔn pan di wok. Dɔn yu kin dɔn di wok witout strɛs ɛn wit pis na yu maynd.
Brek big wok dɛn to smɔl smɔl pat dɛn.
Na nɔmal tin fɔ fil se yu de fil bad ɛn yu de fil bad we yu de bigin fɔ du big wok ɔ yu de mek big chenj. Di bɛst sɔlv na fɔ brok da big wok de to smɔl smɔl tin dɛn we izi fɔ du.
- Yu want fɔ it fayn? Tray fɔ mek wan nyu, wɛlbɔdi risɛp insay di wik.
- Nid fɔ ɔganayz yu ɔfis fayl dɛn? Klin wan drɔwa ɛvride.
Dis we ya, we yu dɔn wan smɔl wok, yu kin gɛt bɔku trɛnk na yu maynd fɔ kɔntinyu fɔ du di ɔda wan dɛn.
Tul dɛn fɔ ɛp yu
I rili at fɔ mɛmba ɔltin na yu ed. Dɔktɔ `app ointment s`, wok fɔ du, i rili impɔtant fɔ rayt ɔl dis dɔŋ sɔmsay. If yu lɛk `dijital` tin dɛn, yu kin yuz di `kalɛnda` ɔ `rɛmɛnda ap` na yu `fon.` Ɔ yuz smɔl dayari (plana) ɔ notbuk.
Di tin we impɔtant pas ɔl na fɔ mek yu bi yu abit fɔ tek sɔm minit ɛvri mɔnin ɛn di biginin fɔ ɛvri wik fɔ ɔpdet yu kalenda ɛn ɔganayz di wok dɛn we yu fɔ du fɔ di de.
Dɛn tin ya impɔtant fɔ mek yu kɔntinyu fɔ gɛt trɛnk na yu maynd.
Wan pan de big prɔblɛm wae de wit ADHD na pwɛl hat. Dɛn tin ya kin ɛp yu fɔ win am.
Nɔ wet fɔ motiveshɔn, bigin!
Insted fo tink se, "A no de in di mood fo du dis," jos stat du am. Set wan tayma fɔ wan tɛm we yu fil se yu go ebul fɔ du am. Ivin if na 15 minit, du am te da tɛm de dɔn. I sɔprayz fɔ no se we yu dɔn bigin, yu go si se yu want fɔ kɔntinyu fɔ du am.
Nɔ mek bad tin dɛn we yu de tink bɔt kɔntrol yu.
Yu kin vɛks we tin dɛn lɛk "A nɔ go ɛva ebul fɔ du dis" ɔ "A nɔ ɛva dɔn ɛnitin we a bigin" kam na yu maynd? As yu gɛt tink lɛk dis so, kam wit agyumɛnt fɔ kɔba am.
- "A nɔ bin ebul fɔ ɛva du dis" -> "A bin ebul fɔ du dis if a bin wok smat."
- "A no finish enitin" ->"A don finish di wok oredi, so a fit finish dis tu."
Dis kin tan lɛk jok fɔs, bɔt as yu de kɔntinyu fɔ du am, yu go no se di pawa we dɛn bad tin dɛn de gɛt go stɔp.
Tink bɔt di tin we go apin to yu.
Sɔm wok dɛn kin gɛt rizɔlt wantɛm wantɛm (yu kin siŋ wan shirt we dɔn rɔtin ɛn wɛr am bak). Bɔt sɔm kin tek lɔng tɛm fɔ ajɔst (if yu tek `kɔs` tide, yu kin gɛt `prɔmoshɔn` nɛks ia). We yu fil les fɔ du sɔntin, imajin di ɛnd rizulyt lɛk se i dɔn ɔlrɛdi apin. Fɔ ɛgzampul, tink bɔt aw fɔ gɛt da `prɔmoshɔn` de go ɛp yu fɔ rich yu wok gol dɛm, ɛn wetin yu go du wit di ɛkstra mɔni.
| Tin dɛm fɔ du fɔ ɛp wit ADHD | Tin dɛm wae de mek ADHD wɔs (tin dɛm wae nɔr fɔ du) . |
|---|---|
| Ɔndastand yusɛf (di bɛst tɛm, ples fɔ wok). | Tray fɔ du ɔltin pafɛkt wan. |
| Brek big wok dɛn to smɔl pat dɛn we pɔsin kin ebul fɔ manej. | Wet fɔ di tin we go mek yu want fɔ du sɔntin. |
| Yuz plana ɔ ap fɔ kip trak fɔ di wok dɛn ɛn di apɔntinmɛnt dɛn. | Fɔ tek wok dɛn we pas yu limit (nɔ ebul fɔ se "nɔ"). |
| Sɛt ɛkstra tɛm fɔ du impɔtant wok dɛn. | Fɔ gɛt pwɛl hat we yu de tink bɔt bad tin dɛn. |
| Minim di tin dɛn we de ambɔg yu we yu de wok (e.g., fɔ klin yu dɛsk). | Fɔ put impɔtant wok bifo te di las minit. |
ADHD nɔto yu fɔlt. Na chenj na di we aw yu bren de wok. Yu kin manej dɛn chalenj ya to big mak bay we yu yuz dɛn strateji ya. Bɔt if yu stil gɛt prɔblɛm wit dɛn tin ya, nɔ sɔfa yu wan. Tɔk to yu famili dɔktɔ ɔr saykayatrist bɔt dis. Dɛn kin ɛp yu.
Mɛsej we dɛn kin kɛr go na os
- Ɔndastand yusɛf: No ustɛm, usay, ɛn aw yu go wok fayn. Disain yu envayrɔmɛnt akɔdin to dat.
- Bi rial tin: Nɔ tray fɔ du ɔltin 100% pafɛkt wan. Tink "dis na inof" en muv on.
- Brek dɔŋ wok dɛn to smɔl smɔl stɛp dɛn: Brek wan big wok we de mek pɔsin fred to smɔl smɔl stɛp dɛn we pɔsin kin du. We yu dɔn wan step, yu go gɛt di trɛnk fɔ go na di nɛks wan.
- Yuz tul dɛn: Yuz sɔntin lɛk dayari ɔ fon ap fɔ mek yu schedule ɔganayz.
- Bi strɔng maynd: Chalenj bad tin dɛn we yu de tink bɔt. Start, nɔ wet fɔ mek motiveshɔn kam.
- Aks fɔ ɛp: If dɛn tin ya at fɔ kɔntrol yusɛf, tɔk to yu dɔktɔ. We yu aks fɔ ɛp, dat de sho se yu gɛt trɛnk.
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