If yu gɛt big pipul dɛn ADHD , ɔr yu kin si se ivin di smɔl smɔl wok dɛn we yu kin du ɛvride kin fil bad. Dat na nɔmal tin, bikɔs ɔlman in prɔblɛm dɛn difrɛn. Bɔt nɔ wɔri. Apat frɔm di tritmɛnt dɛm wae yu kin gɛt frɔm dɔktɔ, sɔm simpul tin dɛm de wae yu kin yuse fɔ ɛp fɔ kɔntrol yu sik dɛm ɛn fɔ mek dɛn du tin izi wan na yu ɛvride layf. Lɛ wi tek tɛm luk aw yu go yuz dɛn tin ya na yu wokples, soshal layf, ɛn na yu os wok.
Aw fɔ mek wok izi na wokples?
Sɔntɛnde, fɔ kɔntinyu fɔ pe atɛnshɔn we yu de wok na ɔfis kin bi big prɔblɛm, bɔt dɛn smɔl smɔl advays dɛn ya go ɛp yu bɔku.
Nɔ mek tin dɛn we go ambɔg yu.
If yu want fɔ de pe atɛnshɔn pan wan wok fɔ lɔng tɛm, i impɔtant fɔ mek di say we yu de kwayɛt smɔl.
- If di nɔys we de arawnd yu ɔ we ɔda pipul dɛn de tɔk de ambɔg yu, yuz sɔntin lɛk wayt nɔys iafon . Ɔ lisin to sɔntin lɛk slo klasical myuzik we yu de wok.
- Send ɔl di fon kɔl dɛn to vɔysmɛyl we yu de wok. Chek dɛn ɔl di sem tɛm ɛvride.
- Ɔf di sawnd fɔ di notis dɛn na yu kɔmpyuta ɛn fon. Ivin smɔl ‘ting’ kin pul yu maynd kpatakpata.
Brek big wok dɛn to smɔl smɔl pat dɛn.
We yu tek sɔntin lɛk big wok, yu kin stɔp, yu nɔ kin ebul fɔ no usay fɔ bigin ɛn aw fɔ dɔn am? Dis kin kɔmɔn fɔ pipul dɛn we gɛt ADHD .
- Fɔ tɔk am simpul wan, brok da big wok de to smɔl smɔl tin dɛn . Imajin se yu gɛt big ripɔt fɔ rayt. Na lod if yu tray fɔ du am wan tɛm. Bifo dat, brok am lɛk dis: 1. Risach infɔmeshɔn. 2. Fɔ mek wan rɔf plan. 3. Rayt di fɔs pat... Brek am dɔŋ to smɔl smɔl.
- Sɛt wan de we yu fɔ du ɛni smɔl wok. We di wok dɔn, gi yusɛf smɔl blɛsin. I kin bi sɔntin we simpul lɛk fɔ go waka, fɔ drink ti, ɔ fɔ dawnlod siŋ we yu lɛk. Dis go gi yu gud tin we go mek yu kɔntinyu fɔ wok.
Muv arawnd smɔl, gi yu bɔdi wokɔt.
Pɔsin wae gɛt ADHD wae de woke na dɛsk ɔr de du di sem kayn wok ɔltɛm kin fil bɔrku kwik kwik wan ɛn nɔr kin rɛst.
- Fɛn we fɔ muv yu bɔdi smɔl ɔl di de. Grap ɛvri awa fɔ ful yu wata bɔtul, ɔ if stej de, go ɔp ɛn dɔŋ tu ɔ tri tɛm.
- If i pɔsibul, kam wit lanch frɔm os ɛn it am na yu tebul.Da we de, yu go gɛt tɛm fɔ waka fɔ shɔt tɛm ɔ du sɔm ɔda ɛksesaiz di tɛm we yu de blo fɔ it.
Yuz tin dɛn we de ɛp yu fɔ mɛmba
Fɔ fɔgɛt di tin dɛn we dɛn kin tɔk na mitin ɛn di tin dɛn we dɛn fɔ du na big prɔblɛm, nɔto so?
- Tek bɔku not dɛn as yu ebul we yu de du mitin. Ɔ rɛkɔd dɛn ɛn lisin to dɛn leta.
- Rayt tin dɛn we yu nid fɔ mɛmba pan stika not dɛn ɔ na yu smart fon ɛn put dɛn sɔnsay we yu go si dɛn bɔku tɛm.
- Yuz wan tin we de plan fɔ di de . Rayt di wok dɛn we yu fɔ du fɔ yu de ɛn di apɔntinmɛnt dɛn insay de, ɛn chɛk am ɔltɛm ɔlsay na di de.
Yu fɔ put wok fɔs.
Ɛvri mɔnin, mek wan list fɔ di tri impɔtant wok dɛn we yu fɔ du da de de. Aks yusɛf se, "If a bin jɔs ebul fɔ du tri tin tide, wetin dɛn go bi?" Dɔn, put di fɔs tin we yu fɔ du fɔ dɔn dɛn tri wok dɛn de.
Insay soshal layf ɛn rilayshɔnship
Di sayn dɛm fɔ ADHD, lɛk fɔ de tink kwik kwik wan, fɔgɛt, ɛn fɔ gɛt prɔblɛm fɔ pe atɛnshɔn, kin mek sɔm soshal situeshɔn dɛn at smɔl. Bɔt dɛn smɔl smɔl trik dɛn ya kin ɛp yu fɔ kɔntrol dɛn.
Sɔntɛnde fɔ kip sɔshal rilayshɔnship kin bi prɔblɛm bikɔs ɔf di ADHD simptom dɛm lɛk fɔ de tink kwik kwik wan, fɔ fɔgɛt, ɛn fɔ gɛt prɔblɛm fɔ pe atɛnshɔn.
- Ripit wetin yu yɛri: We yu de tɔk to pɔsin, pe atɛnshɔn ɛn mɛmba wetin yu de tɔk, ɛn kɔnfirm da infɔmeshɔn de bay we yu ripit am bak to di pɔsin. Fɔ ɛgzampul, we yu de mit nyu pɔsin, ripit in nem, se, "Nays fɔ mit yu, Nimali." Ɔ, "A yɛri se wi de mit na 8, na so i bi?" ɛn ripit bak.
- Lan frɔm ɔda pipul dɛn: Yu kin lan bɔku tin bɔt aw fɔ manej sɔshal situeshɔn bay we yu de wach ɔda pipul dɛn. If pɔsin na yu ɔfis ɔ na TV gɛt soshal skil we yu lɛk, wach aw dɛn de du am ɛn tray fɔ put wetin yu lan insay yu yon layf.
- Luk bifo di wɔd dɛn: Nɔ jɔs pe atɛnshɔn to di wɔd dɛn we pipul dɛn de tɔk, bɔt pe atɛnshɔn bak to dɛn vɔys, bɔdi langwej, ɛn wɔd dɛn we dɛn de pik. We yu pe atɛnshɔn to ɔl dɛn tin ya, yu go ebul fɔ ɔndastand mɔ bɔt wetin dɛn rili de tray fɔ tɔk.
Mek wi ɔganayz layf na os.
Dɛn smɔl smɔl trik ya we yu kin yuz fɔ ɔganayz yu os wok dɛn kin rili ridyus yu strɛs ɛn wɔri.
- Tidi yu os insay 10 minit: We tin dɛn skata ɔlsay na di os, i kin fil bad ɛn i kin tranga. I kin mek yu fil bak se yu nɔ go ebul fɔ du ɛnitin. Set tayma fɔ 10 minit ɛvri nɛt. Go rawnd di os (ɔ jɔs wan rum), pik di tin dɛn we pɔsin nɔ go si, ɛn put dɛn bak usay dɛn fɔ de.
- Mek wan patikyula ples fɔ ɔltin: If ɔltin na yu os gɛt wan patikyula ples, yu nɔ go nid fɔ west tɛm fɔ luk fɔ am. Na sɔm aidia dɛn ya fɔ ɛp yu wit dis.
| Teknik we yu de yuz | Aw fɔ du am? |
|---|---|
| Ɔganayza dɛn we de ɔva-di-do | Hang smɔl smɔl tin dɛn lɛk dɛn wan ya na di domɔt dɛn na ɛni rum. Yu kin sɔt tin dɛn lɛk mek-ap, jɔy, tɔys, ɛn glɔv. |
| Bɔks fɔ Doneshɔn | If yu gɛt sɔntin we yu nɔ nid igen bɔt yu tink se go ɛp ɔda pɔsin, put am na dis bɔks. We di bɔks ful-ɔp, gi am to wan say usay dɛn de gi mɔni. |
| Klia bɔks dɛn | Yuz bɔks dɛn we transparent fɔ pak yu prɔpati dɛn. Da we de yu kin si wetin de insay wan tɛm. |
| Ples fɔ tin dɛn we dɛn kin yuz ɛvride | Put wan smɔl tebul nia di men domɔt na yu os, ɛn put sɔntin lɛk baskɛt pan am fɔ put tin dɛn lɛk yu ki, pɔs, fon, ɛn glas. Yu fɔ gɛt di abit fɔ put dɛn de jɔs afta yu rich na os. Dɔn yu nɔ go nid fɔ luk fɔ dɛn we yu de go na do. |
- Nɔ sabskripshɔn frɔm imel dɛn frɔm stɔ dɛn: Nɔ sabskripshɔn frɔm sɛl imel dɛn frɔm ɔnlayn stɔ dɛn. Dis go mek yu nɔ want fɔ bay nyu tin wit ɛni mɛsej we dɛn de sɛn.
- Meal Plan fɔ di wik:Tek smɔl tɛm wan de fɔ disayd wetin yu go it fɔ di wan ol wik. Wan izi we fɔ du dis na fɔ rayt di it dɛn we yu famili lɛk na indeks kad dɛn. If yu go de kuk na os fɔ di nɛks sɔm dez, pul sɔm pan dɛn kad dɛn de ɛn mek yu it plan fɔ di wik.
- Mek wan list bifo yu go shop: Bifo yu go shop, luk wetin yu gɛt na yu kichin ɛn frij ɛn mek wan list fɔ di tin dɛn we yu nid fɔ bay. Dɔn bak, nɔ angri bifo yu go bay tin dɛn . It somtin bifo yu go. Da we de, yu nɔ go bay tin dɛn we nɔ nid fɔ kɔmɔt na yu list.
- Du smɔl prep bifo tɛm: Wikde dɛn kin rili bizi. If yu geht taim na wikend o na holide, du likl prep bifo yu kuk.
- Wash ɛn kɔt frut ɛn vɛjitebul dɛn.
- Kuk tin dɛn lɛk sup ɛn styu ɛn friz dɛn. Thaw dɛn we nid de.
- We yu de pripia it dɛn lɛk mafin, yu kin gɛt sɔntin fɔ it kwik kwik wan.
Mɛsej we dɛn kin kɛr go na os
- Adult ADHD na rial mεdikal kכndyushכn, so e nכmal fכ fil lεk yu de gεt had tεm wit εvride wok. Nɔ fil gilti fɔ dat.
- Di tritmɛnt we yu dɔktɔ de gi yu na di tin we impɔtant pas ɔl. Dɛn instrɔkshɔn ya na jɔs sɔpɔt fɔ da tritmɛnt de.
- Brek big wok dɛn, ilɛksɛf na wokples ɔ na os, to smɔl smɔl tin dɛn we yu go ebul fɔ du.
- Yuz tin dɛn lɛk kalenda, list, ɛn mɛmba na yu fon fɔ ɛp yu fɔ mɛmba.
- We yu ɔganayz yu os wok dɛn, dat kin ɛp fɔ mek yu nɔ strɛs. Divɛlɔp wan sistɛm we go wok fɔ yu.
- If yu stil gɛt prɔblɛm afta yu dɔn du dɛn tin ya, nɔ ɛva shem fɔ tɔk to yu dɔktɔ bɔt am.
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