Ingeso zifasha kandi zikabangamira ubuzima bwa ADHD (ADHD)

Iyo ubana na ADHD, cyangwa indwara yo kudakora cyane , bishobora kuba ingorabahizi gukomeza kwibanda ku gikorwa runaka no kukirangiriza ushishikaye. Zimwe mu ngeso zawe za buri munsi zishobora kugufasha cyane muri ibi. Ariko izindi ngeso zishobora kugusubiza inyuma aho watangiriye. None rero uyu munsi, reka tuganire ku cyagufasha muri uru rugendo n'icyo ugomba kwirinda.

Ubwa mbere, sobanukirwa neza.

Iki ni cyo kintu cy'ingenzi cyane. Ugomba kwimenya neza. Tekereza gato. Ni ryari igihe cyiza cyo gukora ku munsi? Ni mu gitondo? Cyangwa nyuma ya saa sita? Ese urusaku ruke ruri iruhande rwawe rugufasha kwibanda ku kazi, cyangwa birakubangamira? Ese gukorana n'undi muntu bigushimisha cyane, cyangwa birakubangamira?

Umaze kubona ibisubizo by'ibi bibazo, ushobora guhindura ibidukikije byawe kugira ngo bikunogeye.

• Niba ubangamiwe n'urusaku rwo mu kirere: Koresha ecouteur ebyiri nziza zigabanya urusaku niba bishoboka.
• Ibintu byinshi ku meza yawe: Komeza ameza yawe isuku kandi irimo ubusa uko bishoboka kose. Kuraho ibintu bitari ngombwa.
• Imbuga nkoranyambaga: Irinde kugenzura imbuga nkoranyambaga kenshi mu gihe ukora.

Komeza ushyire mu gaciro ibyo witeze n'ibyo intego zawe zizaba zishoboka.

Abantu benshi bafite ADHD ni abantu bashaka ibintu byose neza. Ariko mu by'ukuri, si ko ibintu byose bigomba gukorwa 100% 'bitunganye'. Tekereza ko ugomba kwandika 'raporo' mu biro. Nugerageza kubona buri kabuto, buri kantu, na buri nyuguti neza 100%, uzagwa mu kazi kandi ntuzashobora kukarangiza.

Rero, hari igihe ugomba kwiha uburenganzira bwo gutekereza "bihagije" no gukomeza igikorwa gikurikira. Kugerageza gukora byose neza bizakongerera imihangayiko.

Koresha aya mayeri kugira ngo worohereze akazi

Buri wese ararambirwa iyo agomba gukora akazi kenshi icyarimwe. Dore uburyo bworoshye bwo gufasha .

Imenyere kuvuga "oya".

Ntabwo ari ngombwa kuvuga "yego" ku byo usabwa gukora byose. Uko ukora imirimo myinshi, niko amahirwe yawe yo kuyikora yose aba make. Reba urutonde rw'ibyo ugomba gukora,Hitamo ibyo "ugomba gukora." Igire akamenyero ko gusubika cyangwa kwanga ibisigaye mu kinyabupfura. Ibi bizakubera umutuzo mwinshi.

Teganya umwanya w'inyongera kuri buri kintu cyose.

Imirimo imwe n'imwe ifata igihe kirekire kurusha uko tubitekereza. Urugero, gutegura ingengo y'imari, kuzuza fomu yo gusaba umwana ku ishuri, cyangwa kwiga ikizamini. Aho kureka iyi mirimo kugeza ku munota wa nyuma, tekereza ku gihe ntarengwa hanyuma ushyire ku ruhande umwanya wo kwibanda ku gikorwa. Hanyuma ushobora kurangiza akazi nta mananiza kandi ufite amahoro yo mu mutima.

Gabanya imirimo minini mo ibice bito.

Ni ibisanzwe kumva uremerewe kandi uremerewe cyane iyo utangiye umushinga munini cyangwa urimo gukora impinduka nini. Igisubizo cyiza ni ukugabanya uwo murimo munini mo uduce duto tworoshye gukora.

• Urashaka kurya neza? Gerageza gukora resept nshya kandi nziza buri cyumweru.
• Ukeneye gutunganya dosiye z'ibiro byawe? Sukura akabati kamwe ku munsi.

Muri ubu buryo, iyo urangije akazi gato kamwe, winjiza imbaraga nyinshi zo mu mutwe zo gukomeza ibindi.

Ibikoresho byo kugufasha

Biragoye cyane kwibuka byose mu mutwe wawe. Amavuta ya muganga, imirimo ugomba gukora, ni ngombwa cyane kwandika ibi byose ahantu runaka. Niba ukunda ibintu bya "digital", ushobora gukoresha "calendar" cyangwa "reminder apps" kuri "telefone" yawe. Cyangwa ugakoresha "diary" nto (planner) cyangwa ikaye.

Igikuru ni ukumenyera gufata iminota mike buri gitondo no mu ntangiriro za buri cyumweru kugira ngo uvugurure kalendari yawe kandi ushyireho gahunda y'imirimo y'umunsi wawe.

Ibi bintu ni ingenzi kugira ngo umuntu akomeze kugira ubwenge bukomeye.

Imwe mu mbogamizi zikomeye ziterwa na ADHD ni ihungabana. Ibi bintu bishobora kugufasha kuritsinda.

Ntutegereze ko hari icyo ushishikajwe nacyo, tangira!

Aho gutekereza uti "Siniteguye kubikora," tangira kubikora. Shyiraho igihe cy'igihe wumva ko ushobora kubikora. Nubwo byaba iminota 15, bikore kugeza igihe kirangiye. Igitangaje ni uko iyo utangiye, ushobora gusanga ushaka gukomeza kubikora.

Ntureke ngo ibitekerezo bibi bikuyobore.

Ese urakara iyo utekereje ibintu nk'ibi ngo "Sinshobora kubikora" cyangwa ngo "Nta na rimwe ndangiza ikintu icyo ari cyo cyose"? Ukimara kugira igitekerezo nk'iki, tangira impaka zo kukirwanya.

• "Sinashobora gukora ibi" -> "Nashoboraga gukora ibi iyo nkora neza."
• "Ntacyo ndangiza" ->"Namaze kurangiza akazi, bityo nanjye nshobora kurangiza."

Ibi bishobora gusa nkaho ari urwenya mu ntangiriro, ariko uko ukomeza kubikora, uzamenya ko imbaraga z'ibyo bitekerezo bibi zizagabanuka.

Tekereza ku musaruro ubona.

Imirimo imwe n'imwe igira umusaruro ako kanya (ushobora kudoda ishati yacitse hanyuma ukayambara nanone). Ariko hari n'indi ifata igihe kirekire kugira ngo uyigereho (niba ugiye kwiga 'amasomo' uyu munsi, ushobora kubona 'promotion' umwaka utaha). Iyo wumva ufite ubunebwe bwo gukora ikintu runaka, tekereza umusaruro wacyo nk'aho wamaze kugeraho. Urugero, tekereza uburyo kubona iyo 'promotion' bizagufasha kugera ku ntego zawe z'umwuga, n'icyo uzakora n'amafaranga y'inyongera.

ADHD si ikosa ryawe. Ni impinduka mu buryo ubwonko bwawe bukora. Ushobora guhangana n'ibi bibazo ku rugero runini ukoresheje izi ngamba. Ariko niba ugifite ingorane muri ibi bintu, ntugakomereke wenyine. Vugana na muganga w'umuryango wawe cyangwa umuganga w'indwara zo mu mutwe kuri ibi. Bashobora kugufasha.