If yu gɛt ADHD, ɔr atɛnshɔn dɛfisit haypa aktiviti disɔda, yu no aw i at fɔ du ɔltin di rayt tɛm. Dis chalenj kin rili bad if yu gɛt wok ɛn famili. Na kɔmɔn tin fɔ fil se yu gɛt wan tawzin tin dɛn, frɔm fɔ kia fɔ pikin dɛn to wok na os, wok we yu fɔ du to fɔ pe bil ɛn fɔ mek dɛn mek yu motoka savis. Bɔt nɔ wɔri, sɔm simpul we dɛn de fɔ ɛp yu fɔ bia wit dɛn tin ya izi smɔl. Lɛ wi tɔk bɔt dɛn.
Mek wi yus fɔ plan yu tɛm.
I impɔtant fɔ mek pɔsin we gɛt ADHD ɔndastand in schedule gud gud wan. Yu kin du dis bay we yu yuz plana na yu tebul, kalenda, tin dɛn we yu fɔ du, ɔ ap na yu fon. Di impɔtant tin na fɔ rayt am ɛn kip am usay yu go si am .
Fɔ tɔk am simpul wan, we yu rayt yu schedule di we we izi fɔ si ɛn mɛmba, dat kin ɛp yu bren fɔ mɛmba infɔmeshɔn di we we ɔganayz ɛn we gɛt minin. We yu de rayt, tɔk ditil ɛn klia as yu ebul. Nɔto jɔs big big prɔjek ɛn impɔtant tin dɛn we kin apin na wokples, bɔt smɔl smɔl wok dɛn na os ɛn tin dɛn we yu nid fɔ tek na di stoa. Kip dis schedule wit yu ɔltɛm. Mek am yu abit fɔ luk am bɔku tɛm insay di de. Mek am abit fɔ luk am we yu wek na mɔnin, bifo yu it lɛnch, ɛn bifo yu go na os ivintɛm.
No di tin dɛn we de ambɔg yu (Triggers) .
We yu gɛt ADHD, na smɔl tin dɛn de we go mek yu nɔ pe atɛnshɔn. I impɔtant fɔ no us tin dɛn kin ambɔg yu ɛn mek yu ADHD simptom dɛn wɔs. Wi kin kɔl dɛn tin ya we kin mek pɔsin want fɔ du sɔntin.
Tink bɔt am, yu kin gɛt tin dɛn we de ambɔg yu we pipul dɛn de waka nia yu tebul? Yu tink se di briz we de blo frɔm winda we opin kin mek i nɔ izi fɔ pe atɛnshɔn? Sɔntɛm di nɔys we pipul dɛn de mek we dɛn de tɔk na ɔfis ɔ di sawnd we trafik de mek na rod kin mek dɛn nɔ pe atɛnshɔn bak.
We yu dɔn no gud gud wan wetin na di tin dɛn we de mek yu want fɔ du sɔntin, yu kin plan bifo tɛm fɔ dil wit dɛn.
Tray dɛn tin ya.
| Wetin de distɛkt yu (Triggers) . | Posisibul sɔlvishɔn |
|---|---|
| Nɔys dɛn we de na di bakgrɔn | Yuz ɛdfɔn we de kansel nɔys ɔ wayt mashin we de mek nɔys. |
| Di Distrakshɔn dɛn we pɔsin kin si | If i pɔsibul, wok wit di domɔt lɔk. Kip yu tebul we de fes wan wɔl. Rimov tin dɛn we nɔ nid na di tebul. |
| Layt ɔ Smel | Sɔntɛnde, we yu tɔn di layt dɛn dɔŋ ɔ ɔp, dat kin ɛp. Dɔn bak, nɔ go na say dɛn we nɔ fayn fɔ smɛl. |
Mek wi mek boring wok bi likl ‘fun’!
Pipul wae gɛt ADHD kin bost kwik kwik wan. Wae yu bren disayd se sɔmtin "boring," yu de tray fɔ avɔyd am. Dis nɔto yu fɔlt, na pat pan di ADHD kɔndishɔn. So mek wi yuz smɔl trik fɔ dis.
Imajin se yu fɔ was di dish dɛn, bɔt yu rili bost. Put yu fav siŋ ɛn du am. Da we de, da wok de we kin mek pɔsin taya kin bi mɔ ɛnjɔymɛnt smɔl. Yu geht boring ripot foh finish na wok? Gi yusɛf smɔl trit we yu dɔn . Sɔntɛm na sɔntin lɛk fɔ drink fayn kɔfi ɔ fɔ chɛk soshal midia fɔ sɔm tɛm. Dɛn tin ya kin mek yu bren wok ɛn mek yu want fɔ du ivin wok dɛn we kin mek yu nɔ gladi.
Mek wi wok smɔl smɔl... tink gud wan.
Pipul wae gɛt ADHD kin lɛk fɔ du tin kwik kwik wan, wae kin mek yu nɔr de du yu schedule ɔr mistek wae yu fɔ mek leta.
We yu gɛt bɔku wok fɔ du wan tɛm, du dis: Stɔp, Tink, Prioritiz . Aks yusɛf, " Wetin na di tin we impɔtant pas ɔl pan dis? Wetin a nid fɔ du fɔs?" Dɔn, sɛt wan patikyula tɛm fɔ da wok de. We da tɛm de dɔn, go to di nɛks wok.
We yu gɛt big disizhɔn fɔ mek, mɔ we i kam pan fɔ pik bitwin fɔ du sɔntin we fayn ɔ fɔ du sɔntin we yu rili gɛt fɔ du, nɔ disayd fɔ du sɔntin wantɛm wantɛm.. Tek dip briz ɛn kɔnt to 10. Go fɔ waka fɔ shɔt tɛm. Drink wan glas wata. Gi yusɛf sɔm minit fɔ tink bɔt wetin yu rili want fɔ du. Dis smɔl delay kin ɛp wi fɔ disayd fɔ du di rayt tin.
Bi gud to yusɛf, i nɔ bad fɔ mek mistek.
Nɔbɔdi nɔ de na dis wɔl we pafɛkt. Ilɛk aw yu tray tranga wan, sɔntɛnde yu kin mis di de we yu fɔ pe fɔ yu wok ɔ fɔgɛt fɔ pe bil. We dat apin, nɔ blem yusɛf. Dat go jɔs mek yu fil bad mɔ ɛn mɔ.
Bifo yu blem yusɛf we yu mek mistek, yu kin lan lɛsin frɔm di ɛkspiriɛns bay we yu no yusɛf.
Aks yusɛf, "Okay, wetin dis du to mi? Wetin a fɔ du difrɛn nɛks tɛm?" We yu tink dis kayn we, dat go ɛp yu fɔ lan frɔm yu mistek dɛn ɛn rɛdi fɔ dil wit dɛn nɛks tɛm. Fɔ liv wit ADHD tan lɛk wan waka. Sɔntɛm, tin dɛn kin apin we de go ɔp ɛn dɔŋ na di rod. Di tin we impɔtant pas ɔl na fɔ kia fɔ yusɛf. If yu stil de tray tranga wan afta yu dɔn tray dɛn strateji ya, nɔ shek fɔ tɔk to yu dɔktɔ bɔt am .
Mɛsej we dɛn kin kɛr go na os
- Adult ADHD na rial kɔndishɔn. I nɔto les ɔ nɔ gɛt intres.
- Yuz sɔntin we yu go si, lɛk kalenda ɔ tin dɛn we yu fɔ du, fɔ plan yu tɛm.
- No di tin dɛn we de mek yu trit yu ɛn fɛn we fɔ kɔntrol dɛn.
- We yu de du wok we de boring, du smɔl smɔl tin dɛn fɔ mek i ɛnjɔy smɔl.
- We yu gɛt bɔku wok fɔ du, yuz di "stɔp, tink, ɛn prɔyoritɛt" we.
- Nɔ bit yusɛf we yu mek mistek. Lan frɔm am ɛn go bifo.
- If i nɔ izi fɔ yu fɔ dil wit ɔl dis fɔ yusɛf, go to dɔktɔ. Tɔk to yu dɔktɔ bɔt dis.
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