Inunso mungathe kupangitsa moyo kukhala wosavuta kwa anthu omwe ali ndi ADHD! (Adult ADHD) Tiyeni tiwone momwe zingakhalire.

Ngati muli ndi ADHD ya akuluakulu , kapena vuto la kusakhazikika maganizo, mungaone kuti ngakhale ntchito zazing'ono zomwe mumachita tsiku lililonse zimakupangitsani kukhala wovuta. Zimenezo n'zachibadwa, chifukwa mavuto a aliyense ndi osiyana. Koma musadandaule. Kuwonjezera pa chithandizo chomwe mungapeze kuchokera kwa dokotala, pali njira zosavuta zomwe mungagwiritse ntchito kuti muchepetse zizindikiro zanu ndikuzichita mosavuta pamoyo wanu watsiku ndi tsiku. Tiyeni tiwone momwe mungagwiritsire ntchito zidazi kuntchito kwanu, pa moyo wa anthu ena, komanso panyumba.

Kodi mungatani kuti ntchito ikhale yosavuta kuntchito?

Kukhala maso pamene mukugwira ntchito mu ofesi nthawi zina kungakhale kovuta kwambiri, koma malangizo ang'onoang'ono awa adzakuthandizani kwambiri.

Pewani zosokoneza.

Ngati mukufuna kukhala ndi chidwi ndi ntchito inayake kwa nthawi yayitali, ndikofunikira kuti malo anu azikhala chete pang'ono.

• Ngati mukusokonezedwa ndi phokoso lozungulira inu kapena zokambirana za anthu ena, gwiritsani ntchito zinthu monga ma earphone a phokoso loyera . Kapena mverani nyimbo ngati nyimbo zakale zoyenda pang'onopang'ono pamene mukugwira ntchito.
• Tumizani mafoni onse ku voicemail nthawi ya ntchito. Yang'anani mafoni onse nthawi imodzi tsiku lililonse.
• Zimitsani phokoso la zidziwitso pa kompyuta yanu ndi pafoni yanu. Ngakhale 'kulira' pang'ono kungakusokonezeni kwathunthu.

Gawani ntchito zazikulu m'zidutswa zazing'ono.

Mukayamba ntchito yaikulu, kodi mumalephera kudziwa komwe mungayambire komanso momwe mungaimalizire? Izi zimachitika kawirikawiri kwa anthu omwe ali ndi ADHD .

• Mwachidule, gawani ntchito yaikuluyo m'magawo ang'onoang'ono . Tangoganizani muli ndi lipoti lalikulu loti mulembe. Ndi katundu wolemetsa ngati muyesa kuchita zonse nthawi imodzi. M'malo mwake, ligaweni motere: 1. Kufufuza zambiri. 2. Kupanga dongosolo losavuta. 3. Kulemba gawo loyamba... Ligaweni m'magawo ang'onoang'ono.
• Konzani tsiku lomaliza ntchito iliyonse yaying'ono. Ntchitoyo ikatha, dzipatseni mphotho yaying'ono. Zingakhale zosavuta monga kupita kokayenda, kumwa tiyi, kapena kutsitsa nyimbo yomwe mumakonda. Izi zikupatsani chilimbikitso chabwino chopitiliza kugwira ntchito.

Yendayenda pang'ono, patsa thupi lako masewera olimbitsa thupi.

Munthu amene ali ndi ADHD amene amagwira ntchito pa desiki kapena amene amagwira ntchito yofanana mobwerezabwereza amatha kumva kutopa komanso kusakhazikika msanga.

• Pezani njira zoyendetsera thupi lanu pang'ono tsiku lonse. Dzukani ola lililonse kuti mudzaze botolo lanu la madzi, kapena ngati pali masitepe, pitani mmwamba ndi pansi kawiri kapena katatu.
• Ngati n'kotheka, bweretsani chakudya chamasana kuchokera kunyumba ndipo muchidyere pa desiki yanu.Mwanjira imeneyi, mudzakhala ndi nthawi yoyenda pang'ono kapena kuchita masewera olimbitsa thupi nthawi yopuma nkhomaliro.

Gwiritsani ntchito zothandizira kukumbukira

Kuiwala zinthu zomwe zanenedwa pamisonkhano ndi mndandanda wa zochita ndi vuto lalikulu, sichoncho?

• Lembani zolemba zambiri momwe mungathere pamisonkhano. Kapena muzijambule kenako muzimvetsere.
• Lembani zinthu zomwe muyenera kukumbukira pa zolemba zomata kapena pafoni yanu yam'manja ndipo muziike pamalo omwe mudzazione nthawi zambiri.
• Gwiritsani ntchito dongosolo la tsiku . Lembani ntchito zanu za tsiku ndi nthawi yanu yokumana, ndipo muziyang'ane pafupipafupi tsiku lonse.

Ikani patsogolo ntchito.

M'mawa uliwonse, lembani mndandanda wa ntchito zitatu zofunika kwambiri zomwe muyenera kuchita tsiku limenelo. Dzifunseni kuti, "Ndikanatha kuchita zinthu zitatu zokha lero, ndi ziti zomwe zingakhale?" Kenako konzekerani kumaliza ntchito zitatuzo.

Mu moyo wa anthu ndi maubwenzi

Zizindikiro za ADHD, monga kusachitapo kanthu, kuiwala, komanso kuvutika kumvetsera, zingapangitse kuti zochitika zina pagulu zikhale zovuta pang'ono. Koma machenjerero ang'onoang'ono awa angakuthandizeni kuthana nawo.

• Bwerezani zomwe mwamva: Mukamalankhula ndi munthu, mvetserani ndipo kumbukirani zomwe mukunena, ndipo tsimikizirani zomwezo mwa kuzibwereza kwa munthuyo. Mwachitsanzo, mukakumana ndi munthu watsopano, bwerezani dzina lake, nati, "Ndasangalala kukudziwani, Nimali." Kapena, "Ndamva kuti tikukumana nthawi ya 8, sichoncho?" ndipo bwerezaninso.
• Phunzirani kwa ena: Mungaphunzire zambiri za momwe mungathanirane ndi mavuto a anthu poonera ena. Ngati wina muofesi yanu kapena pa TV ali ndi luso locheza ndi anthu lomwe mumalikonda, yang'anani momwe amachitira ndipo yesani kuphatikiza zomwe mukuphunzira m'moyo wanu.
• Yang'anani kupitirira mawu: Samalani osati mawu okha omwe anthu amanena, komanso kamvekedwe ka mawu awo, chilankhulo cha thupi lawo, ndi kusankha mawu. Mukayang'ana zonsezi, mudzatha kumvetsetsa bwino zomwe akuyesera kunena.

Tiyeni tikonze moyo wathu kunyumba.

Machenjerero ang'onoang'ono awa omwe mungagwiritse ntchito pokonza ntchito zanu zapakhomo angathandize kuchepetsa nkhawa ndi nkhawa zanu.

• Konzani nyumba yanu mu mphindi 10: Zinthu zikafalikira m'nyumba yonse, zimatha kumveka ngati zolemetsa komanso zotopetsa. Zingakupangitseninso kumva ngati simungathe kuchita chilichonse. Ikani nthawi yowerengera nthawi kwa mphindi 10 usiku uliwonse. Yendani m'nyumba (kapena chipinda chimodzi chokha), tengani zinthu zomwe simukuziona, ndikuziyikanso pamalo oyenera.
• Konzani malo enieni a chilichonse: Ngati chilichonse m'nyumba mwanu chili ndi malo akeake, simudzasowa nthawi yofunafuna. Nazi malingaliro ena okuthandizani ndi izi.

• Dzichotseni ku maimelo ochokera m'masitolo: Dzichotseni ku maimelo ogulitsa kuchokera m'masitolo apaintaneti. Izi zikuthandizani kuti musamafune kugula china chatsopano ndi uthenga uliwonse womwe amatumiza.
• Ndondomeko ya Chakudya cha Sabata:Tengani kamphindi tsiku lina kuti musankhe zomwe mudzadye sabata yonse. Njira yosavuta yochitira izi ndikulemba zakudya zomwe banja lanu limakonda pa makadi ofotokozera. Ngati muphika kunyumba kwa masiku angapo otsatira, tengani makadi angapo ndikukonzekera chakudya chanu cha sabata.
• Lembani mndandanda musanapite kogula zinthu: Musanapite kogula zinthu, yang'anani zomwe muli nazo kukhitchini ndi mufiriji yanu ndipo lembani mndandanda wa zinthu zomwe muyenera kugula. Komanso, musakhale ndi njala musanapite kogula zinthu . Idyani kena kake musanapite. Mwanjira imeneyi, simudzakhala ndi mwayi wogula zinthu zosafunikira pa mndandanda wanu.
• Konzekerani pang'ono pasadakhale: Masiku a sabata amakhala otanganidwa kwambiri. Ngati muli ndi nthawi kumapeto kwa sabata kapena pa tchuthi, konzani pang'ono musanaphike.
• Tsukani ndi kudula zipatso ndi ndiwo zamasamba.
• Phikani zinthu monga supu ndi supu kenako muziziziritse. Zisungunuleni ngati pakufunika kutero.
• Mukakonza zakudya monga ma muffin, mumakhala ndi chakudya mwachangu.