Ese nawe ukora akazi ko mu rugo? Wenda ufite ikibazo cyo kudakora neza, cyangwa ADHD (ikibazo cyo kudakora neza ), nk'uko twese tubizi. Niba ari uko bimeze, gukorera mu rugo rimwe na rimwe bishobora kukubera ikintu cyiza, ndetse rimwe na rimwe bikaba imbogamizi ikomeye. Kubera ko udafite inshuti zigutera hejuru, cyangwa abo mukorana bagukora ku rutugu, nko mu biro, ushobora gutekereza ko ushobora kurangiza akazi kawe unaniwe. Ariko se koko ni ko bimeze?
Kugira ngo akazi gakorwe neza mu rugo, tugomba kwibanda neza, ubushobozi bwo gutunganya akazi kacu, no gucunga neza igihe. Ariko umuntu urwaye ADHD ashobora kubura ibi bintu bitatu. Mu biro, umukoresha wacu n'inshuti zacu badutera imbaraga zo gukora. Ariko mu rugo, tuba turi twenyine. Ibyo bivuze ko tugomba kwishakira akazi kacu, tugomba kwiha imbaraga. Reka turebe uburyo twatsinda iki kibazo kandi tugakorera mu rugo neza.
Ese twashyiraho ahantu ho gukorera?
Ushobora kuba udafite abana bato cyangwa amatungo mu rugo. Ariko mu rugo ni ahantu huzuye ibintu bikurura abantu. Tekereza, mu gihe uri ku kazi, wibutswa ibiganiro byawe bya televiziyo ukunda, ubutumwa bw'inshuti bugahita bugera kuri telefoni yawe, maze ukumva ushaka kujya ku mbuga nkoranyambaga. Ibi ni byo twita "ibisasu bya rutura."
Kugira ngo wirinde ibi, shyira ibiro byawe ahantu hatuje cyane mu rugo rwawe. Manika icyapa cyanditseho ngo "Ntukavurugute" ku muryango w'icyumba ukoreramo. Bwira umuryango wawe amasaha uzakoreramo kandi ntukakuganirize muri ayo masaha. Hari abantu basanga kumva ijwi rituje cyangwa umuziki mu gihe bakora bibafasha kwibanda ku byo bakora. Niba uri umwe muri abo bantu, ushobora gucuranga umuziki woroshye, gucana umufana, cyangwa gucuranga "urusaku rw'umweru".
Nanone, kura ibintu byose bitari ngombwa ku meza yawe. Tubyita "kugabanya akajagari." Iyo ameza yawe asukuye, wumva ushaka gukora kandi akazi kawe karushaho gukora neza.
Niba bishoboka, gerageza gukoresha `ameza yo guhagarara`, bivuze ameza aho ushobora gukorera uhagaze. Niba atari byo, ushobora no kwikorera ubwawe ushyira mudasobwa yawe igendanwa ku bubiko bw'ibitabo cyangwa mu kabati. Ibi bizagufasha kwirinda ingaruka mbi ku buzima zo kwicara ahantu hamwe umunsi wose kandi bigufashe kwibanda ku kazi kawe neza.
Gahunda y'akazi, gahunda y'umunsi!
Nubwo waba utari mu biro, ntugacike intege ku mirimo yawe. Wenda iyo utangiye akazi saa yine za mu gitondo uba ufite imbaraga nyinshi kuruta saa cyenda za mu gitondo. Niba ari uko bimeze, nta kibazo gutangira akazi icyo gihe. Ariko tangira akazi mu gihe kimwe buri munsi .Bimenyere . Kimwe no kujya mu biro.
Fata imiti yawe ya ADHD nkuko muganga wawe yabigutegetse. Si byiza guhagarika gufata imiti yawe mu gihe nk'iki cy'akazi kenshi. Niba ufite ikibazo kuri ibi, vugana na muganga wawe.
Nubwo wakwirirwa wambaye ikanzu yo kuraramo umunsi wose, ukabyuka mu gitondo, ukaraba umubiri wawe, ukambara imyenda myiza. Bituma wumva ushaka gukora. Binatuma usa n'ufite ubuhanga, ndetse no mu gihe uganira kuri videwo.
Menya neza ko wafashe umwanya wo gufata ifunguro rya saa sita no kuruhuka gato muri gahunda yawe ya buri munsi. Nyuma ya saa sita, fata iminota mike usohokane hanze ukore imyitozo ngororamubiri . Ibi bizaguha imitekerereze myiza.
Igihe cyo kurangira kw'umunsi na cyo ni ingenzi.
Mu gihe ukorera mu rugo, umurongo uri hagati y'akazi kawe n'ubuzima bwawe bwite ushobora kugaragara nabi, bityo rero ni ngombwa gushyiraho igihe cyo kurangiza umunsi.
Dukoreshe ibikoresho bidufasha gutunganya akazi kacu.
Uburyo bworoshye bwo gutunganya akazi kawe ni ugukora urutonde rw'ibyo ugomba gukora mu buryo bwa kera. Cyangwa ushobora gukoresha inyandiko zifata kuri mudasobwa yawe kugira ngo wiyibutse ibyo ugomba gukora. Byongeye kandi, hari porogaramu nyinshi n'ibikoresho ushobora gukoresha kuri telefoni yawe cyangwa mudasobwa.
| Ubwoko bw'Igikoresho | Uburyo bwo gukoresha n'inyungu |
|---|---|
| Porogaramu ya Kalendari | Koresha kalendari iri kuri mudasobwa yawe cyangwa kuri telefoni yawe kugira ngo wibuke inama n'amatariki ntarengwa. Shyiraho inzogera kuri buri gikorwa isaha imwe cyangwa ebyiri mbere yuko kiba. Hanyuma shyiraho indi nzogera mu minota 15 mbere yuko kiba. Muri ubwo buryo, ntuzasiba inama iyo ari yo yose. |
| Urutonde rw'ibikorwa | Buri gitondo iyo utangiye akazi, reba imirimo ugomba gukora umunsi n'icyumweru, wandike urutonde rw'ibyo ugomba gukora kuri uwo munsi. Niba ufite imirimo minini, uyigabanyemo ibice. Vugurura urutonde mu mpera z'umunsi. |
| Porogaramu zibuza ibirangaza | Niba ukunze gusura imbuga nkoranyambaga cyangwa izindi mbuga za interineti mu gihe ukora, koresha porogaramu nka RescueTime cyangwa SelfControl kugira ngo uhagarike ibyo bintu bikurangaza, cyangwa ukurikirane igihe umara kuri zo. |
Akamaro ko gukomeza kuvugana n'abantu mu biro
Nubwo waba utari mu biro, ushobora gukomeza gushyikirana n'abandi. Vugana buri gihe n'umuyobozi wawe n'abandi bagenzi bawe binyuze mu 'guhamagara', 'inama z'amashusho', 'amabaruwa', na 'ubutumwa bugufi'. Ibi ntibizagufasha gusa gukorera hamwe nk'ikipe, ahubwo bizagufasha no kutagira irungu. Wibuke ko gukorera mu rugo ufite ADHD bishobora kugorana, ariko hamwe n'ingamba n'igenamigambi bikwiye, ushobora kubitsinda neza.
Ubutumwa bwo kujyana mu rugo
- Shyira ku ruhande ahantu ho gukorera: Hitamo ahantu hatuje mu rugo rwawe, ukureho ibintu bitari ngombwa, kandi uhashyire gahunda. Ibi bizagufasha gukomeza kwibanda ku byo ukora.
- Kora ku ngengabihe: Tangira kandi urangize akazi mu gihe kimwe buri munsi. Menya neza ko uteganya igihe cyo gufata ifunguro rya saa sita n'ikiruhuko. Ibi bizagufasha kuringaniza akazi kawe n'ubuzima bwawe bwite.
- Kurikiza amabwiriza ya muganga wawe: Fata imiti yawe ya ADHD uko wabitegetswe. Menya neza ko wavuganye na muganga wawe niba ufite ikibazo icyo ari cyo cyose.
- Shaka ubufasha mu ikoranabuhanga: Oroshya akazi kawe ukoresheje urutonde rw'ibyo ugomba gukora, inzogera za kalendari, na porogaramu zibuza ibintu kurangaza.
- Ntukigire irungu: Komeza uhuze n'abantu mu biro byawe. Ni byiza ku buzima bwawe bwo mu mutwe ndetse no ku kazi kawe.
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Ishyirireho intego ya calorie hanyuma ubare itariki yo kugabanya ibiro.