Home worker pawh i ni em? Attention deficit hyperactivity disorder, emaw ADHD ( attention deficit hyperactivity disorder), kan hriat vek angin i nei mai thei. Chutiang a nih chuan in atanga hnathawh hi a chang chuan i tan thil tha tak a ni thei a, a chang chuan harsatna lian tak a ni thei bawk. Office-a ang bawka ṭhiante au thawm emaw, thawhpuiten i kekawr iptea tap che emaw i neih loh avangin, i hna chu hloh lovin i thawk thei ang tih i ngaihtuah mai thei. Mahse, chutiang chu a ni tak tak em?
In a\anga hna \ha taka kan thawh theih nan chuan ngaihtuahna \ha tak, kan hnathawh \ha kan inrual thiam a, hun hman dan kan enkawl thiam a ngai a ni. Mahse ADHD vei chuan heng thil pathumte hi a tlachham vek thei. Office-ah chuan kan boss leh kan thiante chuan engtin emaw takin hna thawk turin min fuih thin. Mahse, in lamah chuan kan awm ve mai mai. Chumi awmzia chu mahni hnathawh tur kan ngaihtuah chhuah a ngai a, kan infuih thar a ngai tihna a ni. Chuvangin, he harsatna hi hneh theih dan tur leh in atanga hlawhtling taka hnathawh dan tur i lo en ang u.
Hnathawh boruak kan siam dawn em ni?
In lamah naupang te te emaw, ran vulh emaw i nei lo mai thei. Mahse in chu thil tibuaitu tamna hmun a ni. Ngaihtuah teh, i hnathawh lai hian i TV series duh ber i hriat nawn tir a, i ṭhiante hnen aṭanga message i phone-ah a lo thleng a, social media-a kal duhna i nei ta a ni. Hengte hi "landmines" kan tih te hi an ni.
Chutiang a nih loh nan i office chu i in chhunga hmun reh ber ni rawh. I hnathawhna pindan kawngkaah "Do Not Disturb" tih ziak kha tar rawh. I chhungte hnenah eng darkar nge hna i thawh dawn tih hrilh la, chu darkar chhung chuan i biak loh tur thu hrilh bawk ang che. Mi thenkhat chuan hnathawh laiin aw emaw music emaw ngawi renga ngaihthlak hian an ngaihtuahna an seng nasa hle tih an hmu chhuak . Chutiang mi i nih chuan music nem tak tak i dah thei a, fan i on thei a, `white noise` engemaw zat i play thei bawk.
Tin, i desk atang hian thil tul lo zawng zawng chu paih vek bawk ang che. "Clutter reduction" kan ti a ni. I desk a felfai chuan hnathawh duhna i nei a, i hnathawh pawh a hlawhtling zawk thin.
A theih chuan `standing desk` hmang la, chu chu ding chunga hnathawh theihna desk tihna a ni. A nih loh chuan i laptop chu lehkhabu dahna emaw, cupboard emaw-ah dahin nangmah ngeiin i siam thei bawk. Hei hian nilengin hmun khata ṭhut hian hriselna atana hlauhawmna a pumpelh ang a, i hnathawhnaah i rilru a pe zawk ang.
Hnathawh tur schedule, ni khat chhunga schedule!
Office-ah i awm lo a nih pawhin i tih dan pangngai chu bansan suh. Zing dar 9 aiin zing dar 10-a hna i thawh tan hian chakna i nei tam zawk mai thei. Chutiang a nih chuan chutih hunah chuan hna thawh tan chu a pawi lo. Mahse nitin hun khatah hna thawk tan rawh .Tih thiam rawh . Office kal ang maiin.
ADHD damdawi hi doctor-in a tih ang chiah khan ei rawh. Hetiang hun buaithlak tak karah hian damdawi ei kha bansan hi thil tha a ni ngai lo. Hemi chungchanga zawhna i neih chuan doctor nen inbia ngei ang che.
Nilengin i nightgown-ah i awm thei a nih pawhin, zingah tho la, i taksa sil la, thawmhnaw mawi tak i ha bawk ang. Hnathawh duhna frame of mind a siam a ni. Video conference call-ah pawh professional zawkin a lang thei bawk.
Nitin i schedule-ah chawhmeh leh chawlh rei vak lo ei hun tur ruahman la. Chawhmeh ei kham chuan minute engemaw zat chu pawnah kal la, exercise la rawh . Hei hian i rilru chu reset tha tak a pe ang.
Ni tawp hun pawh hi chutiang bawk chuan a pawimawh hle.
In atanga hnathawh hian i hnathawh leh mimal nun inkar line chu a fiah lo thei a, chuvangin ni tawp hun tur ruat a pawimawh.
Kan hnathawh inruahman dan tur min puitu hmanrua i hmang ang u.
I hnathawh tur buatsaih dan awlsam ber chu thil tih tur list siam hi a ni. A nih loh leh i laptop-a sticky note hmangin thil tih tur i hriat nawn tir thei bawk. Hei bakah hian i phone emaw computer-a i hman theih tur apps leh tools tam tak a awm bawk.
| Hmanraw chi hrang hrang | A hman dan leh a hlawkna |
|---|---|
| Calendar Software hmanga siam a ni | I computer emaw phone emaw-a calendar hmangin inkhawm leh hun tiam hriatrengna hmang rawh. Thil thleng apiang chu a thlen hma darkar khat emaw darkar hnih emaw chhungin alarm set rawh. Tichuan a lo thlen hmain minute 15 chhung alarm dang set leh rawh. Chutiang chuan eng inkhawm pawh i tlai lovang. |
| Thil tih tur list | Zing tin hna i thawh tan dawnin ni khat leh kar khat chhunga hna i thawh turte en la, chu ni atana i tih tur list ziak rawh. Hna lian tak tak i neih chuan manageable chunks-ah then la. Ni tawp lamah list update rawh. |
| Distraction block thei apps te | Hnathawh laiin social media emaw website dang emaw i tlawh fo chuan RescueTime emaw SelfControl ang chi app hmangin chutiang thil tihbuaitute chu block la, a nih loh leh chutiang thila i hun hman zat chu track rawh. |
Office chhunga mite nena inzawmna nei reng a pawimawhzia
Office chhungah taksa lamah i awm lo a nih pawhin midang nen pawh inzawmna i nei reng thei tho. I manager leh thawhpui dangte nen `call`, `video conference`, `email`, leh `text` hmangin inbiak reng rawh. Hei hian team anga thawk ho mai ni lovin, mahni chauha awm lo turin a pui bawk ang che u. ADHD neia in atanga hnathawh chu thil harsa tak a ni thei tih hre reng la, mahse strategy leh ruahmanna dik tak i neih chuan hlawhtling takin i hneh thei a ni.
Take-Home Thuchah a ni
- Hnathawh tur hmun ruat la: I in chhûnga hmun reh tak thlang la, thil ṭûl lote chu paih la, inrual takin vawng rawh. Chu chuan i ngaihtuahna i ngaihtuah reng theih nân a ṭanpui ang che.
- Schedule mumal taka hnathawh: Nitin hna thawh tan leh zawh hun inangah. Chawhmeh leh chawlh hahdam hun ruat la. Hei hian i hnathawh leh mimal nun inthlauhna a siamsak ang che.
- I doctor thupek zawm rawh: ADHD damdawi chu a pek ang chiah chiah ei rawh. Thil ngaihtuah tur i neih chuan i doctor nen inbia ngei ang che.
- Technology a\angin \anpuina la rawh: To-do list, calendar alarm, leh distraction-blocking apps hmangin i hna chu awlsam zawkin siam rawh.
- Mahni chauh awm suh: I office chhunga mite nen inzawmna nei reng rawh. I rilru hriselna bakah i hnathawhna atan pawh a tha hle.
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