Ulwazi lwezeMpilo ngokubanziJulayi 16, 2026🔄 Updated: Jul 16, 2026⏱ 5 min

Imikhwa enceda kwaye ithintele ubomi nge-ADHD (ADHD)

Creator: Dr. Priya Sammani
Published: 2026-07-15T22:50:55.000Z

Dr. Priya Sammani, MBBS, PG Dip. FMMedical Verification

Xa uphila ne-ADHD, okanye i-Attention Deficit Hyperactivity Disorder, kunokuba ngumceli mngeni omkhulu ukuhlala ugxile kumsebenzi othile uze uwugqibe ngomdla. Eminye yemikhwa yakho yemihla ngemihla inokukunceda kakhulu ngale nto. Kodwa eminye imikhwa inokukubuyisela emva apho wawuqale khona. Ngoko ke namhlanje, masithethe ngezinto ezinokukunceda kolu hambo kunye nezinto ekufuneka uziphephe.

Okokuqala, ziqonde kakuhle.

Le yeyona nto ibalulekileyo. Kufuneka uzazi kakuhle. Cinga ngayo okomzuzwana. Liliphi ixesha elifanelekileyo lokusebenza emini? Into yokuqala kusasa? Okanye emva kwesidlo sasemini? Ngaba ukuba nengxolo encinci ejikeleze wena kukunceda ugxile ngelixa usebenza, okanye iyakukhathaza? Ngaba ukusebenza nomnye umntu kukwenza ube nomdla ngakumbi, okanye kuyakuphazamisa?

Wakuba ufumene iimpendulo zale mibuzo, ungayilungisa imeko-bume yakho ukuze ihambelane nawe.

Ukuba ukhathazwa yingxolo engqongileyo: Sebenzisa ii-headphones ezimbini ezikwaziyo ukurhoxisa ingxolo ukuba kunokwenzeka.
Izinto ezininzi kakhulu edesikeni yakho: Gcina idesika yakho icocekile kwaye ingenanto kangangoko. Susa izinto ezingafunekiyo.
Imidiya yoluntu: Musa ukujonga imidiya yoluntu rhoqo xa usebenza.

Ukudala indawo ekhululekileyo yokusebenza kuyo linyathelo lokuqala lokusebenza ngempumelelo ne-ADHD.

Gcina ulindelo kunye neenjongo zisengqiqweni.

Abantu abaninzi abane-ADHD bathanda ukugqibelela. Kodwa eneneni, ayizizo zonke izinto ekufuneka zenziwe ngokugqibeleleyo ngokupheleleyo. Khawuthelekelele ukuba kufuneka ubhale ingxelo eofisini. Ukuba uzama ukufumana ikoma nganye, iperiyo nganye, kunye nonobumba ngamnye ngokuchanekileyo ngokupheleleyo, uya kuxinana nomsebenzi kwaye awuyi kukwazi ukuwugqiba.

Ngoko ke, ngamanye amaxesha kufuneka uzinike imvume yokucinga "ngokwaneleyo" uze uqhubeke nomsebenzi olandelayo. Ukuzama ukwenza yonke into ngokugqibeleleyo kuya kwandisa uxinzelelo lwakho.

Sebenzisa la maqhinga ukuze wenze umsebenzi ube lula

Wonke umntu uyadinwa xa kufuneka enze umsebenzi omninzi ngaxeshanye. Nazi ezinye iindlela ezilula zokunceda .

Ziqhelise ukuthi "hayi".

Akunyanzelekanga ukuba uthi "ewe" kuyo yonke into ocelwe ukuba uyenze. Okukhona usenza imisebenzi emininzi, kokukhona amathuba okuba uyenze kakuhle yonke. Ngoko ke jonga uluhlu lwakho lwezinto omele uzenze,Khetha izinto "omele uzenze." Ziqhelise ukulibazisa okanye ukungazamkeli ezinye izinto ngentlonelo. Oku kuya kukhulula ingqondo yakho kakhulu.

Zinike ixesha elongezelelekileyo kuyo yonke into.

Eminye imisebenzi ithatha ixesha elide kunokuba sicinga. Umzekelo, ukwenza uhlahlo-lwabiwo mali, ukugcwalisa isicelo sesikolo somntwana, okanye ukufundela uviwo. Endaweni yokuyishiya le misebenzi kude kube ngumzuzu wokugqibela, cinga ngexesha elibekiweyo kwaye ubeke ecaleni ixesha lokugxila ngokwenene kumsebenzi. Emva koko ungawugqiba umsebenzi ngaphandle koxinzelelo kwaye unoxolo lwengqondo.

Yahlula imisebenzi emikhulu ibe ziinxalenye ezincinci.

Kuqhelekile ukuziva uxinezelekile kwaye uxinezelekile xa uqala iprojekthi enkulu okanye usenza utshintsho olukhulu. Isisombululo esilungileyo kukuwahlula loo msebenzi mkhulu ube ziingceba ezincinci nezilula ukwenziwa.

Ngaba ufuna ukutya ukutya okunempilo? Zama ukwenza iresiphi entsha nenempilo ngeveki.
Ngaba ufuna ukuhlela iifayile zeofisi yakho? Coca idrowa enye ngosuku.

Ngale ndlela, xa ugqiba umsebenzi omnye omncinci, ufumana amandla amaninzi engqondo okuqhubeka neminye imisebenzi.

Izixhobo zokukunceda

Kunzima kakhulu ukukhumbula yonke into entlokweni yakho. I-Doctor `app ointment s`, imisebenzi ekufuneka yenziwe, kubaluleke kakhulu ukubhala konke oku ndaweni ithile. Ukuba uthanda izinto zedijithali, ungasebenzisa i-`calendar` okanye i-`reminder apps` kwi-`fowuni yakho. Okanye sebenzisa idayari encinci (umcwangcisi) okanye incwadi yamanqaku.

Eyona nto ibalulekileyo kukuziqhelanisa nokuthatha imizuzu embalwa rhoqo kusasa nasekuqaleni kweveki nganye ukuhlaziya ikhalenda yakho kwaye ulungiselele imisebenzi yakho yosuku.

Ezi zinto zibalulekile ukuze uhlale uqinile engqondweni.

Enye yezona ngxaki zinkulu nge-ADHD kukudandatheka. Ezi zinto zinokukunceda ukoyise ukudandatheka.

Musa ukulinda inkuthazo, qalisa!

Endaweni yokucinga, "Andikho kwimeko yokwenza oku," qala nje ukukwenza. Beka ixesha apho uziva ngathi unako ukukwenza. Nokuba yimizuzu eli-15, kwenze de kuphele elo xesha. Okumangalisayo kukuba, wakuba uqalile, ungazifumana ufuna ukuqhubeka nokwenza.

Musa ukuvumela iingcinga ezimbi zikulawule.

Ngaba uyacaphuka xa kufika iingcinga ezinje ngokuthi "Andinakuze ndikwazi ukwenza oku" okanye "Andisoze ndigqibe nantoni na ndiyiqalayo" engqondweni yakho? Wakuba nje unengcinga enje, yiza nengxoxo yokuyiphikisa.

"Andinakuze ndikwenze oku" -> "Ndingakwenza oku ukuba ndisebenze ngobulumko."
"Andigqibi nto" ->"Sele ndiwugqibile umsebenzi, ngoko ke ndingawugqiba nalo."

Oku kungabonakala ngathi yintlekisa ekuqaleni, kodwa njengoko uqhubeka ukwenza oko, uya kuqonda ukuba amandla ezo ngcinga zimbi aya kuncipha.

Cinga ngesiphumo osifumanayo.

Eminye imisebenzi ineziphumo ezikhawulezileyo (ungathunga ihempe ekrazukileyo uze uyinxibe kwakhona). Kodwa eminye ithatha ixesha elide ukuyifeza (ukuba uthatha 'ikhosi' namhlanje, unokufumana 'ukunyuswa' kunyaka olandelayo). Xa uziva ulivila lokwenza into ethile, yibone ngeliso lengqondo isiphumo sokugqibela ngokungathi sele kwenzekile. Umzekelo, cinga ngendlela ukufumana loo 'kunyuswa' okuya kukunceda ngayo ukufezekisa iinjongo zakho zomsebenzi, kunye nento oza kuyenza ngemali eyongezelelweyo.

Izinto onokuzenza ukuze uncede nge-ADHD	Izinto ezenza i-ADHD ibe mandundu (izinto ekungafanele zenziwe)
Ziqonde (ixesha elifanelekileyo, indawo yokusebenza).	Ukuzama ukwenza yonke into ngokugqibeleleyo.
Yahlula imisebenzi emikhulu ibe ziinxalenye ezincinci nezilawulekayo.	Ukulinda inkuthazo.
Sebenzisa isicwangciso okanye i-app ukuze ulandelele imisebenzi kunye nee-aphoyintimenti.	Ukuthatha imisebenzi engaphezulu kwemida yakho (ukungakwazi ukuthi "hayi").
Bekela bucala ixesha elongezelelweyo kwimisebenzi ebalulekileyo.	Ukudandatheka ngenxa yeengcinga ezimbi.
Nciphisa izinto ezikuphazamisayo ngelixa usebenza (umz., ukucoca idesika yakho).	Ukulibazisa umsebenzi obalulekileyo kude kube ngumzuzu wokugqibela.

I-ADHD ayilotyala lakho. Lutshintsho kwindlela esebenza ngayo ingqondo yakho. Ungazilawula ezi ngxaki kakhulu ngokusebenzisa la maqhinga. Kodwa ukuba usenengxaki ngezi zinto, musa ukubandezeleka wedwa. Thetha nogqirha wosapho lwakho okanye ugqirha wengqondo ngale nto. Banokukunceda.

Umyalezo Wokuya Ekhaya

Ziqonde: Chonga ixesha, indawo, kunye nendlela osebenza ngayo ngcono. Yila indawo yakho ngokufanelekileyo.

Yiba nombono ofanelekileyo: Musa ukuzama ukwenza yonke into ngokugqibeleleyo ngokupheleleyo. Cinga ngokuthi "okwaneleyo" uze uqhubeke.

Yahlulahlula imisebenzi ibe ngamanyathelo amancinci: Yahlulahlula umsebenzi omkhulu, owoyikisayo ube ngamanyathelo amancinci, anokwenzeka. Xa ugqibezela inyathelo elinye, uya kuba namandla okuqhubekela kwelilandelayo.

Sebenzisa izixhobo: Sebenzisa into efana nedayari okanye i-app yefowuni ukuze ugcine ishedyuli yakho ihlelekile.

Yomelela engqondweni: Chaza iingcinga ezimbi. Qalisa, ungalindi ukuba kufike inkuthazo.

Cela uncedo: Ukuba ezi zinto zinzima kakhulu ukuzisingatha wedwa, thetha nogqirha wakho. Ukucela uncedo luphawu lwamandla.

I-ADHD, Ukunqongophala Kwengqwalasela Ukuphazamiseka Kokusebenza Kakhulu, Ingqalelo, Impilo Yengqondo, Imikhwa, Ulawulo lwe-ADHD, I-ADHD eSri Lanka

⚠️ Important: The medical articles and information on Nirogi Lanka are for general awareness only, and are by no means a substitute for professional medical advice, diagnosis, or treatment. For any medical problem you have, consult a qualified physician immediately.

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Ulwazi lwezeMpilo ngokubanziJulayi 16, 2026
Imikhwa enceda kwaye ithintele ubomi nge-ADHD (ADHD)
Dr. Priya SammaniMedical Verification
⏱ 5 min read
📋Table of Contents
1. Okokuqala, ziqonde kakuhle.
2. Gcina ulindelo kunye neenjongo zisengqiqweni.
3. Sebenzisa la maqhinga ukuze wenze umsebenzi ube lula
4. Ziqhelise ukuthi "hayi".
5. Zinike ixesha elongezelelekileyo kuyo yonke into.
6. Yahlula imisebenzi emikhulu ibe ziinxalenye ezincinci.
7. Izixhobo zokukunceda
8. Ezi zinto zibalulekile ukuze uhlale uqinile engqondweni.
9. Musa ukulinda inkuthazo, qalisa!
10. Musa ukuvumela iingcinga ezimbi zikulawule.
11. Cinga ngesiphumo osifumanayo.
12. Umyalezo Wokuya Ekhaya
Xa uphila ne-ADHD, okanye i-Attention Deficit Hyperactivity Disorder, kunokuba ngumceli mngeni omkhulu ukuhlala ugxile kumsebenzi othile uze uwugqibe ngomdla. Eminye yemikhwa yakho yemihla ngemihla inokukunceda kakhulu ngale nto. Kodwa eminye imikhwa inokukubuyisela emva apho wawuqale khona. Ngoko ke namhlanje, masithethe ngezinto ezinokukunceda kolu hambo kunye nezinto ekufuneka uziphephe.
Okokuqala, ziqonde kakuhle.
Le yeyona nto ibalulekileyo. Kufuneka uzazi kakuhle. Cinga ngayo okomzuzwana. Liliphi ixesha elifanelekileyo lokusebenza emini? Into yokuqala kusasa? Okanye emva kwesidlo sasemini? Ngaba ukuba nengxolo encinci ejikeleze wena kukunceda ugxile ngelixa usebenza, okanye iyakukhathaza? Ngaba ukusebenza nomnye umntu kukwenza ube nomdla ngakumbi, okanye kuyakuphazamisa?

Wakuba ufumene iimpendulo zale mibuzo, ungayilungisa imeko-bume yakho ukuze ihambelane nawe.
Ukuba ukhathazwa yingxolo engqongileyo: Sebenzisa ii-headphones ezimbini ezikwaziyo ukurhoxisa ingxolo ukuba kunokwenzeka.
Izinto ezininzi kakhulu edesikeni yakho: Gcina idesika yakho icocekile kwaye ingenanto kangangoko. Susa izinto ezingafunekiyo.
Imidiya yoluntu: Musa ukujonga imidiya yoluntu rhoqo xa usebenza.
Ukudala indawo ekhululekileyo yokusebenza kuyo linyathelo lokuqala lokusebenza ngempumelelo ne-ADHD.
Gcina ulindelo kunye neenjongo zisengqiqweni.
Abantu abaninzi abane-ADHD bathanda ukugqibelela. Kodwa eneneni, ayizizo zonke izinto ekufuneka zenziwe ngokugqibeleleyo ngokupheleleyo. Khawuthelekelele ukuba kufuneka ubhale ingxelo eofisini. Ukuba uzama ukufumana ikoma nganye, iperiyo nganye, kunye nonobumba ngamnye ngokuchanekileyo ngokupheleleyo, uya kuxinana nomsebenzi kwaye awuyi kukwazi ukuwugqiba.
Ngoko ke, ngamanye amaxesha kufuneka uzinike imvume yokucinga "ngokwaneleyo" uze uqhubeke nomsebenzi olandelayo. Ukuzama ukwenza yonke into ngokugqibeleleyo kuya kwandisa uxinzelelo lwakho.
Sebenzisa la maqhinga ukuze wenze umsebenzi ube lula
Wonke umntu uyadinwa xa kufuneka enze umsebenzi omninzi ngaxeshanye. Nazi ezinye iindlela ezilula zokunceda .
Ziqhelise ukuthi "hayi".
Akunyanzelekanga ukuba uthi "ewe" kuyo yonke into ocelwe ukuba uyenze. Okukhona usenza imisebenzi emininzi, kokukhona amathuba okuba uyenze kakuhle yonke. Ngoko ke jonga uluhlu lwakho lwezinto omele uzenze,Khetha izinto "omele uzenze." Ziqhelise ukulibazisa okanye ukungazamkeli ezinye izinto ngentlonelo. Oku kuya kukhulula ingqondo yakho kakhulu.
Zinike ixesha elongezelelekileyo kuyo yonke into.
Eminye imisebenzi ithatha ixesha elide kunokuba sicinga. Umzekelo, ukwenza uhlahlo-lwabiwo mali, ukugcwalisa isicelo sesikolo somntwana, okanye ukufundela uviwo. Endaweni yokuyishiya le misebenzi kude kube ngumzuzu wokugqibela, cinga ngexesha elibekiweyo kwaye ubeke ecaleni ixesha lokugxila ngokwenene kumsebenzi. Emva koko ungawugqiba umsebenzi ngaphandle koxinzelelo kwaye unoxolo lwengqondo.
Yahlula imisebenzi emikhulu ibe ziinxalenye ezincinci.
Kuqhelekile ukuziva uxinezelekile kwaye uxinezelekile xa uqala iprojekthi enkulu okanye usenza utshintsho olukhulu. Isisombululo esilungileyo kukuwahlula loo msebenzi mkhulu ube ziingceba ezincinci nezilula ukwenziwa.
Ngaba ufuna ukutya ukutya okunempilo? Zama ukwenza iresiphi entsha nenempilo ngeveki.
Ngaba ufuna ukuhlela iifayile zeofisi yakho? Coca idrowa enye ngosuku.
Ngale ndlela, xa ugqiba umsebenzi omnye omncinci, ufumana amandla amaninzi engqondo okuqhubeka neminye imisebenzi.
Izixhobo zokukunceda
Kunzima kakhulu ukukhumbula yonke into entlokweni yakho. I-Doctor `app ointment s`, imisebenzi ekufuneka yenziwe, kubaluleke kakhulu ukubhala konke oku ndaweni ithile. Ukuba uthanda izinto zedijithali, ungasebenzisa i-`calendar` okanye i-`reminder apps` kwi-`fowuni yakho. Okanye sebenzisa idayari encinci (umcwangcisi) okanye incwadi yamanqaku.
Eyona nto ibalulekileyo kukuziqhelanisa nokuthatha imizuzu embalwa rhoqo kusasa nasekuqaleni kweveki nganye ukuhlaziya ikhalenda yakho kwaye ulungiselele imisebenzi yakho yosuku.
Ezi zinto zibalulekile ukuze uhlale uqinile engqondweni.
Enye yezona ngxaki zinkulu nge-ADHD kukudandatheka. Ezi zinto zinokukunceda ukoyise ukudandatheka.
Musa ukulinda inkuthazo, qalisa!
Endaweni yokucinga, "Andikho kwimeko yokwenza oku," qala nje ukukwenza. Beka ixesha apho uziva ngathi unako ukukwenza. Nokuba yimizuzu eli-15, kwenze de kuphele elo xesha. Okumangalisayo kukuba, wakuba uqalile, ungazifumana ufuna ukuqhubeka nokwenza.
Musa ukuvumela iingcinga ezimbi zikulawule.
Ngaba uyacaphuka xa kufika iingcinga ezinje ngokuthi "Andinakuze ndikwazi ukwenza oku" okanye "Andisoze ndigqibe nantoni na ndiyiqalayo" engqondweni yakho? Wakuba nje unengcinga enje, yiza nengxoxo yokuyiphikisa.
"Andinakuze ndikwenze oku" -> "Ndingakwenza oku ukuba ndisebenze ngobulumko."
"Andigqibi nto" ->"Sele ndiwugqibile umsebenzi, ngoko ke ndingawugqiba nalo."
Oku kungabonakala ngathi yintlekisa ekuqaleni, kodwa njengoko uqhubeka ukwenza oko, uya kuqonda ukuba amandla ezo ngcinga zimbi aya kuncipha.
Cinga ngesiphumo osifumanayo.
Eminye imisebenzi ineziphumo ezikhawulezileyo (ungathunga ihempe ekrazukileyo uze uyinxibe kwakhona). Kodwa eminye ithatha ixesha elide ukuyifeza (ukuba uthatha 'ikhosi' namhlanje, unokufumana 'ukunyuswa' kunyaka olandelayo). Xa uziva ulivila lokwenza into ethile, yibone ngeliso lengqondo isiphumo sokugqibela ngokungathi sele kwenzekile. Umzekelo, cinga ngendlela ukufumana loo 'kunyuswa' okuya kukunceda ngayo ukufezekisa iinjongo zakho zomsebenzi, kunye nento oza kuyenza ngemali eyongezelelweyo.
Izinto onokuzenza ukuze uncede nge-ADHD Izinto ezenza i-ADHD ibe mandundu (izinto ekungafanele zenziwe)
Ziqonde (ixesha elifanelekileyo, indawo yokusebenza). Ukuzama ukwenza yonke into ngokugqibeleleyo.
Yahlula imisebenzi emikhulu ibe ziinxalenye ezincinci nezilawulekayo. Ukulinda inkuthazo.
Sebenzisa isicwangciso okanye i-app ukuze ulandelele imisebenzi kunye nee-aphoyintimenti. Ukuthatha imisebenzi engaphezulu kwemida yakho (ukungakwazi ukuthi "hayi").
Bekela bucala ixesha elongezelelweyo kwimisebenzi ebalulekileyo. Ukudandatheka ngenxa yeengcinga ezimbi.
Nciphisa izinto ezikuphazamisayo ngelixa usebenza (umz., ukucoca idesika yakho). Ukulibazisa umsebenzi obalulekileyo kude kube ngumzuzu wokugqibela.
I-ADHD ayilotyala lakho. Lutshintsho kwindlela esebenza ngayo ingqondo yakho. Ungazilawula ezi ngxaki kakhulu ngokusebenzisa la maqhinga. Kodwa ukuba usenengxaki ngezi zinto, musa ukubandezeleka wedwa. Thetha nogqirha wosapho lwakho okanye ugqirha wengqondo ngale nto. Banokukunceda.
Umyalezo Wokuya Ekhaya
Ziqonde: Chonga ixesha, indawo, kunye nendlela osebenza ngayo ngcono. Yila indawo yakho ngokufanelekileyo.
Yiba nombono ofanelekileyo: Musa ukuzama ukwenza yonke into ngokugqibeleleyo ngokupheleleyo. Cinga ngokuthi "okwaneleyo" uze uqhubeke.
Yahlulahlula imisebenzi ibe ngamanyathelo amancinci: Yahlulahlula umsebenzi omkhulu, owoyikisayo ube ngamanyathelo amancinci, anokwenzeka. Xa ugqibezela inyathelo elinye, uya kuba namandla okuqhubekela kwelilandelayo.
Sebenzisa izixhobo: Sebenzisa into efana nedayari okanye i-app yefowuni ukuze ugcine ishedyuli yakho ihlelekile.
Yomelela engqondweni: Chaza iingcinga ezimbi. Qalisa, ungalindi ukuba kufike inkuthazo.
Cela uncedo: Ukuba ezi zinto zinzima kakhulu ukuzisingatha wedwa, thetha nogqirha wakho. Ukucela uncedo luphawu lwamandla.
I-ADHD, Ukunqongophala Kwengqwalasela Ukuphazamiseka Kokusebenza Kakhulu, Ingqalelo, Impilo Yengqondo, Imikhwa, Ulawulo lwe-ADHD, I-ADHD eSri Lanka
⚠️ Important: The medical articles and information on Nirogi Lanka are for general awareness only, and are by no means a substitute for professional medical advice, diagnosis, or treatment. For any medical problem you have, consult a qualified physician immediately.
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