Kodi zimakuvutani kuyang'ana kwambiri ntchito zanu ku ofesi kapena kuntchito? Kodi nthawi zina mumamva kuti muli ndi ntchito zambiri zomwe simukuziyembekezera, osadziwa komwe mungayambire? Kapena mwina, mumakumana ndi kutsutsidwa nthawi zonse ndi oyang'anira chifukwa chovutika kukwaniritsa nthawi yomaliza? Mavuto amenewa mwina sangakhale chifukwa cha ulesi . Akhoza kukhala zizindikiro za ADHD , matenda ovomerezeka omwe amakhudza chisamaliro chomwe chimapezeka mwa akuluakulu.
Kodi ADHD ndi chiyani, ndipo imakhudza bwanji ntchito yanu?
Mwachidule, ADHD (Attention Deficit Hyperactivity Disorder) ndi kusiyana kwa momwe ubongo wathu umagwirira ntchito. Umakhudza mbali za ubongo zomwe zimayang'anira kukhazikika, kukhala chete, komanso kudzilamulira malingaliro ndi zochita zathu.
Ngakhale kuti vutoli nthawi zambiri limapezeka ali ana, kafukufuku akusonyeza kuti 50% mpaka 86% ya anthu omwe amapezeka ndi ADHD ali ana amapitirizabe kuona zizindikiro akakula.
Kukhala ndi ADHD wachikulire kungakubweretsereni mavuto aakulu pantchito yanu. Mwina mwakumanapo ndi izi:
- Kuvuta kumaliza ntchito pa nthawi yake.
- Kuchedwa pafupipafupi kapena kuiwala maudindo a ntchito.
- Mavuto pakusunga ubale wantchito ndi ogwira nawo ntchito.
- Kulephera kukwezedwa pantchito kapena kukumana ndi kusakhazikika kwa ntchito nthawi zambiri.
Komabe, chonde musataye mtima. Si vuto lanu. Pali njira zambiri zomwe zingakuthandizeni inu ndi malo anu antchito kuthana ndi vutoli bwino, zomwe zingakuthandizeni kuti mupambane pantchito yanu.
Ndi zizindikiro ziti za ADHD zomwe zimayambitsa mavuto kuntchito?
Mosasamala kanthu za komwe mumagwira ntchito—ofesi, fakitale, kapena shopu —zizindikiro za ADHD zingayambitse mavuto osiyanasiyana. Tiyeni tiwone zomwe zili.
| Zizindikiro / Vuto | Mwachidule... |
|---|---|
| Kutopa | Kutaya mwachangu chidwi ndi ntchito kapena polojekiti yomwe ilipo. |
| Zosokoneza | Kutaya chidwi chifukwa cha malingaliro amkati (kulota masana) kapena zinthu zina zakunja (monga kulankhulana ndi anzanu akuntchito). |
| Kuiwala | Kuiwala ntchito, maudindo, misonkhano, ndi nthawi yomaliza. |
| Kusachita zinthu mopitirira muyeso | Kuvutika kukhala chete pamalo anu ogwirira ntchito; kumva kufunikira kosalekeza koyendayenda. |
| Kusachita zinthu mwachisawawa | Kupanga zisankho mwachangu popanda kuganizira zotsatira zake kapena kulankhula musanaganize. |
| Maluso aubwenzi | Kuoneka ngati munthu wolankhula mwankhanza, wosokoneza ena, kapena wovuta kumvetsera mwatcheru. |
| Kusamalira nthawi | Kulephera kumaliza ntchito pa nthawi yake kapena kuyerekezera molondola nthawi yomwe ntchitoyo idzatenga. |
| Kuzengeleza | Kuchedwetsa ntchito. Chizolowezi choganiza kuti, "Ndichita posachedwa." |
Kodi ndingathe bwanji kuthana ndi zizindikiro zanga za ADHD kuntchito?
Izi sizinthu zomwe muyenera kuchita nokha. Gawo loyamba komanso lofunika kwambiri ndikukonza nthawi yokumana ndi dokotala wanu kuti mukambirane za mavutowa. Angakulimbikitseni mankhwala, chithandizo cha khalidwe, kapena kuphatikiza zonse ziwiri. Kuphatikiza apo, pali njira zothandiza zomwe mungachite nokha.
Njira zowongolera chidwi
- Pangani Mndandanda Woyenera Kutsatira: Sungani mndandanda wa ntchito zanu za tsiku ndi tsiku m'buku kapena pafoni yanu. Zilembeni mzere pamene mukumaliza ntchito iliyonse.
- Konzani Foni Yanu: Ngati foni yanu ikusokonezani, ikani pamalo chete ndipo isungeni pamalo omwe simungafikire pamene mukugwira ntchito. Khalani ndi chizolowezi choyang'ana mafoni ndi mauthenga nthawi zina.
- Gwiritsani Ntchito Zolemba Zomatira: Lembani ntchito zofunika kapena nthawi yomaliza pa zolemba zomatira ndipo muziike pamalo pomwe mudzaziwona pafupipafupi (monga pa kompyuta yanu kapena pa desiki).
- Sungani Nthawi Yanu: Ngati mukuganiza kuti ntchito itenga ola limodzi, perekani ola limodzi ndi mphindi 15 m'malo mwake.
- Pumulani: Pewani kugwira ntchito mosalekeza; pumulani kwa mphindi 5 ola lililonse. Panthawiyi, imirirani, yendani, ndikumwa madzi.
- Yambani mu Nthawi Yokhala Chete:Ngati n'kotheka, yambani ntchito yanu ola limodzi kapena awiri ena asanafike. Chete chimenecho chingakuthandizeni kwambiri kuti muganizire kwambiri ntchito yanu.
Malangizo Oyendetsera Nthawi
- Konzani Ma alamu a Pafoni/Pakompyuta ndi Zikumbutso: Gwiritsani ntchito ma alamu kuti mukhale odziwa bwino misonkhano ndi nthawi yomaliza.
- Gwiritsani Ntchito Ma Timer: Mukayamba ntchito, ikani timer kwa mphindi 30 kuti ikuthandizeni kukhalabe maso mpaka itatha.
- Gawani Ntchito Zazikulu: Ngati muli ndi pulojekiti yaikulu, musayese kuigwira yonse nthawi imodzi. Gawani m'magawo ang'onoang'ono, osavuta kuwagwiritsa ntchito ndipo muwamalize limodzi ndi limodzi.
- Sinthani Ntchito: Ngati mukumva kutopa ndi kuchita chinthu chomwecho, sinthani ntchito ina kwa kanthawi kochepa, kenako bwererani ku ntchito yoyambirira pambuyo pake.
Njira Zolankhulirana
- Mvetserani Zambiri, Osalankhula Mochepa: Yang'anani kwambiri pa kumvetsera zomwe ena akunena.
- Sungani Makambirano Achidule: Pewani kumangoganizira nkhani zosafunikira.
- Khalani pa Nkhani: Ngakhale mukamacheza ndi anzanu, yesetsani kutsatira mfundo imodzi. Maphunziro amenewo adzakuthandizani kuntchito.
- Chepetsani Liwiro: Anthu omwe ali ndi ADHD nthawi zina amalankhula mofulumira kwambiri. Yesetsani kupuma ndi kulankhula pang'onopang'ono komanso modekha.
Kodi ndiyenera kuulula vuto langa la ADHD kwa abwana anga?
Nkhaniyi ndi yovuta kwambiri. Mwalamulo simukuyenera kuulula ADHD yanu kwa abwana anu. Chofunika kwambiri, abwana anu saloledwa kukusankhani chifukwa cha vuto lanu.
Ngati mungathe kuyendetsa ntchito yanu popanda vuto lililonse, simukuyenera kugawana izi. Komabe, ngati mukufuna njira zinazake kuti mugwire bwino ntchito yanu, ndi bwino kukambirana izi ndi woyang'anira wanu.
Musanayambe kukambirana, ganizirani izi:
- Kodi malo anu antchito amathandiza thanzi la maganizo ?
- Kodi malo anu antchito amachitira bwanji ena omwe ali ndi matenda?
- Kodi abwana anu amamvetsa bwanji za ADHD?
- Ngati mugawana izi, kodi mudzalandira thandizo lomwe mukufunikira kuti mugwire bwino ntchito yanu?
- Kodi mwakonzeka kufotokoza tanthauzo la ADHD, momwe imakhudzira ntchito yanu, komanso mtundu wa chithandizo chomwe mukufuna?
Nthawi zina, mungapemphe thandizo popanda kutchula dzina la ADHD mwachindunji. Mwachitsanzo, mungafunse kuti, “Kodi ndingasunthire desiki yanga kumalo opanda phokoso? Zingandithandize kuyang'ana bwino ntchito yanga.”
Kodi ndi malo ogona ati kuntchito omwe ndingapemphe?
Choyamba, muyenera kupeza dokotala wodziwa bwino za matenda anu kuti mupeze chithandizo choyenera kuntchito. Ngati muli ndi matenda, mutha kupempha zinthu monga:
- Zosankha zogwirira ntchito kunyumba
- Ndondomeko zantchito zosinthasintha
- Nthawi yopuma yopita kuchipatala ( tchuthi )
- Kupuma pang'ono patsiku la ntchito
- Chilolezo chogwiritsa ntchito mahedifoni oletsa phokoso
- Kusamukira ku malo ogwirira ntchito opanda phokoso komanso odzaza anthu ambiri
- Kusagwira ntchito zosafunikira kwenikweni
- Kulandira ntchito polemba
- Nthawi yowonjezera yomaliza ntchito
Mfundo Zofunika Kuziganizira (Uthenga Wopita Nawo Kunyumba)
- ADHD si ulesi kapena kufooka kwa munthu. Ndi matenda enieni omwe amafunika chisamaliro choyenera ndi chithandizo.
- Ngati mukukumana ndi zizindikiro izi, choyamba komanso chofunikira kwambiri ndikufunsa dokotala woyenerera.
- Njira zosavuta monga kugwiritsa ntchito mndandanda wa zinthu zofunika kuchita ndi kugawa ntchito m'zigawo zing'onozing'ono zingapangitse kusiyana kwakukulu pantchito yanu.
- Ngati mukumva bwino, lankhulani momasuka ndi manejala wanu kuti akupempheni kusintha komwe mukufunikira kuti mupambane.
- Simuli nokha paulendowu. Anthu ambiri padziko lonse lapansi amayenda bwino ndi ADHD, ndipo inunso mungathe.
