Ukuba une -ADHD yabantu abadala , okanye i-attention deficit hyperactivity disorder, unokufumanisa ukuba nemisebenzi emincinci oyenzayo yonke imihla ivakala inzima. Yinto eqhelekileyo leyo, kuba imingeni yomntu wonke yahlukile. Kodwa ungakhathazeki. Ukongeza kunyango onokulufumana kugqirha, kukho amaqhinga alula onokuwasebenzisa ukunceda ukulawula iimpawu zakho nokwenza izinto zibe lula ngakumbi kubomi bakho bemihla ngemihla. Makhe sijonge indlela onokuzisebenzisa ngayo ezi zixhobo emsebenzini wakho, kubomi bentlalo, nakwimisebenzi yasekhaya.
Ungenza njani ukuba umsebenzi ube lula emsebenzini?
Ukuhlala ugxile xa usebenza eofisini ngamanye amaxesha kunokuba ngumceli mngeni omkhulu, kodwa la macebiso mancinci aya kukunceda kakhulu.
Ziphephe izinto ezikuphazamisayo.
Ukuba ufuna ukuhlala ugxile kumsebenzi othile ixesha elide, kubalulekile ukwenza indawo okuyo ihlale izolile kancinci.
- Ukuba uphazanyiswa yingxolo ekungqongileyo okanye incoko yabanye abantu, sebenzisa into efana nee-earphones zengxolo emhlophe . Okanye umamele into efana nomculo weklasikhi ocothayo ngelixa usebenza.
- Thumela zonke iifowuni kwi-voicemail ngexesha lomsebenzi. Zijonge zonke ngexesha elinye yonke imihla.
- Cima isandi sezaziso kwikhompyutha yakho nakwifowuni yakho. Nokuba 'ukukhala' okuncinci kunokukuphazamisa ngokupheleleyo.
Yahlula imisebenzi emikhulu ibe ziinxalenye ezincinci.
Xa usenza into efana neprojekthi enkulu, ngaba uyabhajwa, ungakwazi ukuqonda apho uqala khona nendlela yokuyigqiba? Oku kuqhelekile kubantu abane -ADHD .
- Ngamafutshane, yahlula loo msebenzi mkhulu ube ngamanyathelo amancinci . Khawuthelekelele unengxelo enkulu ekufuneka uyibhale. Kungumthwalo ukuyenza yonke ngaxeshanye. Endaweni yoko, yahlulahlula ngolu hlobo: 1. Ukuphanda ulwazi. 2. Ukwenza isicwangciso esingeyomfuneko. 3. Ukubhala inxalenye yokuqala... Yahlulahlula ibe ngamacandelo amancinci.
- Misela umhla wokugqibela womsebenzi ngamnye omncinci. Xa umsebenzi ugqityiwe, zinike umvuzo omncinci. Kungaba yinto elula njengokuhambahamba, ukusela ikomityi yeti, okanye ukukhuphela ingoma oyithandayo. Oku kuya kukunika inkuthazo entle yokuqhubeka usebenza.
Zulazula kancinci, nika umzimba wakho umthambo.
Umntu one- ADHD osebenza edesikeni okanye owenza uhlobo olufanayo lomsebenzi ngokuphindaphindiweyo unokukhawuleza azive ekruqukile kwaye engonwabanga.
- Fumana iindlela zokushukumisa umzimba wakho kancinci imini yonke. Vuka rhoqo emva kweyure ukuze uzalise ibhotile yakho yamanzi, okanye ukuba kukho izitebhisi, yiya phezulu nasezantsi kabini okanye kathathu.
- Ukuba kunokwenzeka, yiza nesidlo sasemini ekhaya uze usityele edesikeni yakho.Ngale ndlela, uya kuba nexesha lokuhambahamba okanye wenze olunye uhlobo lomthambo ngexesha lekhefu lakho lesidlo sasemini.
Sebenzisa izixhobo zokukhumbula
Ukulibala izinto ezithethwa kwiintlanganiso nakuluhlu lwezinto ekufuneka zenziwe yingxaki enkulu, akunjalo?
- Bhala amanqaku amaninzi kangangoko ngexesha leentlanganiso. Okanye uwarekhode uze uwaphulaphule kamva.
- Bhala phantsi izinto ekufuneka uzikhumbule kumanqaku anamathelayo okanye kwifowuni yakho uze uzibeke kwindawo oza kuzibona rhoqo.
- Sebenzisa isicwangciso semini . Bhala phantsi imisebenzi yakho yosuku kunye nezivumelwano kuyo, kwaye uyijonge rhoqo imini yonke.
Beka umsebenzi phambili.
Ntsasa nganye, bhala uluhlu lwemisebenzi emithathu ebalulekileyo ekufuneka uyenze ngaloo mini. Zibuze, "Ukuba bendinokwenza izinto ezintathu kuphela namhlanje, bezinokuba zeziphi?" Emva koko ubeke phambili ukugqiba loo misebenzi mithathu.
Kubomi bentlalo kunye nobudlelwane
Iimpawu ze-ADHD, ezinje ngokungxama, ukulibala, kunye nobunzima bokunikel' ingqalelo, zinokwenza ezinye iimeko zentlalo zibe nzima kancinci. Kodwa la maqhinga amancinci anokukunceda uzilawule.
Ukugcina ubudlelwane bentlalo ngamanye amaxesha kunokuba ngumceli mngeni ngenxa yeempawu ze-ADHD ezifana nokungakhathali, ukulibala, kunye nobunzima bokunikel' ingqalelo.
- Phinda into oyivayo: Xa uthetha nomntu, nikela ingqalelo uze ukhumbule into oyithethayo, kwaye uqinisekise loo nkcazelo ngokuyiphinda loo nto kumntu lowo. Umzekelo, xa udibana nomntu omtsha, phinda igama lakhe, uthi, "Ndiyavuya ukukwazi, Nimali." Okanye, "Ndivile ukuba sidibana ngo-8, akunjalo?" uze uphinde kwakhona.
- Funda kwabanye: Ungafunda okuninzi malunga nendlela yokulawula iimeko zentlalo ngokubukela abanye. Ukuba umntu eofisini yakho okanye kumabonwakude unesakhono sokunxibelelana nabantu osithandayo, jonga indlela asenza ngayo kwaye uzame ukufaka oko ukufundayo ebomini bakho.
- Jonga ngaphaya kwamagama: Nikela ingqalelo kungekuphela nje kumagama athethwa ngabantu, kodwa nakwindlela abathetha ngayo, ulwimi lwabo lomzimba, kunye nokukhetha amagama. Xa unika ingqalelo kuzo zonke ezi zinto, uya kukwazi ukuqonda ngcono into abazama ukuyithetha.
Masihlele ubomi ekhaya.
La maqhinga amancinci onokuwasebenzisa ukugcina imisebenzi yakho yasekhaya ihlelekile anokunciphisa kakhulu uxinzelelo lwakho kunye nexhala.
- Coca indlu yakho ngemizuzu eli-10: Xa izinto zisasazeke kuyo yonke indlu, zinokuvakala ngathi zinzima kwaye zinzima. Zisenokukwenza uzive ngathi awukwazi ukwenza nto. Misela ixesha lemizuzu eli-10 ubusuku ngabunye. Zulazula indlu (okanye igumbi elinye nje), thatha izinto ezingabonakaliyo, uze uzibuyisele apho zifanele zibe khona.
- Yenza indawo ethile yento yonke: Ukuba yonke into ekhayeni lakho inendawo ethile, akuyi kufuneka uchithe ixesha uyikhangela. Nazi ezinye zeengcinga zokukunceda ngale nto.
| Ubuchule | Ungayenza njani loo nto? |
|---|---|
| Abaququzeleli abangaphaya komnyango | Xhoma izinto ezincinci ezinje ngezi kwiingcango zegumbi ngalinye. Ungazihlela izinto ezifana nokuthambisa ubuso, ubucwebe, amathoyizi kunye neeglavu. |
| Ibhokisi Yeminikelo | Ukuba unento ongasayidingiyo kodwa ucinga ukuba ingaluncedo komnye umntu, yifake kule bhokisi. Xa ibhokisi igcwele, yinike iziko leminikelo. |
| Iibhokisi ezicacileyo | Sebenzisa iibhokisi ezibonakalayo ukupakisha impahla yakho. Ngale ndlela unokubona okungaphakathi ngokujonga nje. |
| Indawo yezinto zemihla ngemihla | Beka itafile encinci kufutshane nomnyango omkhulu wendlu yakho, uze ubeke into efana nengobozi phezu kwayo ukuze ubeke izinto ezifana nezitshixo zakho, ibhegi, ifowuni, kunye neeglasi. Ziqhelise ukuzibeka apho kwangoko nje wakufika ekhaya. Emva koko akuyi kufuneka uzikhangele xa uphuma. |
- Zikhuphe kwii-imeyile ezithengiswayo: Zikhuphe kwii-imeyile ezithengiswayo ezithengiswayo ezikwi-intanethi. Oku kuya kukuthintela ekubeni ufune ukuthenga into entsha kuyo yonke imiyalezo abayithumelayo.
- Isicwangciso sesidlo sale veki:Ziphe ixesha lokuba ugqibe ngento oza kuyitya iveki yonke. Indlela elula yokwenza oku kukubhala phantsi ukutya okuthandwa lusapho lwakho kumakhadi esalathiso. Ukuba uza kupheka ekhaya kwiintsuku ezimbalwa ezizayo, khupha ezimbalwa zaloo makhadi uze wenze isicwangciso sakho sokutya seveki.
- Yenza uluhlu ngaphambi kokuba uye kuthenga: Ngaphambi kokuba uye kuthenga, jonga izinto onazo ekhitshini lakho nasefrijini uze wenze uluhlu lwezinto ekufuneka uzithenge. Kwakhona, musa ukulamba ngaphambi kokuba uye kuthenga . Yitya into ethile ngaphambi kokuba uye. Ngale ndlela, akuyi kubakho amathuba amaninzi okuthenga izinto ezingafunekiyo kuluhlu lwakho.
- Lungisa kancinci kwangethuba: Iintsuku zeveki zixakekile kakhulu. Ukuba unexesha ngempelaveki okanye ngexesha leholide, lungiselela kancinci ngaphambi kokuba upheke.
- Hlamba uze usike iziqhamo kunye nemifuno.
- Pheka izinto ezifana neesuphu kunye nezityu uze uziqandisise. Zinyibilikise xa kufuneka.
- Xa ulungisa ukutya okufana neemuffins, uba nento yokutya ngokukhawuleza.
Umyalezo Wokuya Ekhaya
- I-ADHD yabantu abadala yingxaki yokwenyani yempilo, ngoko ke kuqhelekile ukuziva ngathi unengxaki ngemisebenzi yemihla ngemihla. Musa ukuziva unetyala ngayo.
- Unyango olunikwa ngugqirha wakho lolona lubalulekileyo. Le miyalelo yongezelela nje kolo nyango.
- Yahlulahlula imisebenzi emikhulu, nokuba kusemsebenzini okanye ekhaya, ibe ngamanyathelo amancinci, alawulekayo.
- Sebenzisa izinto ezifana neekhalenda, uluhlu, kunye nezikhumbuzo kwifowuni yakho ukunceda inkumbulo yakho.
- Ukugcina imisebenzi yakho yasekhaya icwangcisiwe kunokunceda ukunciphisa uxinzelelo. Yenza inkqubo ekulungeleyo.
- Ukuba usenengxaki emva kokwenza ezi zinto, ungaze ungathandabuzi ukuthetha nogqirha wakho ngayo.
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