Ngaba ukufumanisa kunzima ukugxila kwimisebenzi yakho eofisini okanye xa usemsebenzini? Ngaba kukho amaxesha apho uziva uxinezelekile yinqwaba yemisebenzi elindelekileyo, ungaqinisekanga nokuba uqale phi? Okanye mhlawumbi, ngaba uhlala ujongene nokugxekwa ngabaphathi kuba unengxaki yokuhlangabezana nexesha elibekiweyo? Le mingeni isenokungabi ngenxa yobuvila nje. Isenokuba ziimpawu ze- ADHD , imeko yezonyango esemthethweni ebandakanya ingqalelo eqhele ukubonwa kubantu abadala.
Yintoni i-ADHD, kwaye ichaphazela njani umsebenzi wakho?
Ngamafutshane, i-ADHD (Attention Deficit Hyperactivity Disorder) yindlela esebenza ngayo ingqondo yethu. Ichaphazela iindawo zengqondo ezinoxanduva lokugcina ingqondo igxile, ukuhlala phantsi, kunye nokuzilawula iimvakalelo nezenzo zethu.
Nangona le meko idla ngokuchongwa ebuntwaneni, uphando lubonisa ukuba ama-50% ukuya kuma-86% abantu abafunyaniswe bene-ADHD ebuntwaneni bayaqhubeka nokubona iimpawu baze babe ngabantu abadala.
Ukuphila ne-ADHD yomntu omdala kunokubangela iingxaki ezinkulu kubomi bakho bomsebenzi. Kusenokwenzeka ukuba ukhe wahlangabezana nezinye zezi zinto zilandelayo:
- Ubunzima bokugqiba imisebenzi ngexesha.
- Ukufika emva kwexesha rhoqo okanye ukulibala imisebenzi.
- Imingeni ekugcineni ubudlelwane bobuchwephesha nabantu osebenza nabo.
- Ukuphoswa kunyuselo okanye ukujongana nokungazinzi emsebenzini rhoqo.
Nangona kunjalo, nceda ungatyhafi. Asikuko oku okubangela ingxaki. Kukho amaqhinga amaninzi akhoyo kuwe nakwindawo osebenza kuyo okulawula le meko ngempumelelo, ukukunceda uphumelele emsebenzini wakho.
Ziziphi iimpawu ze-ADHD ezibangela iingxaki emsebenzini?
Nokuba usebenza phi—eofisini, kumzi-mveliso, okanye evenkileni— iimpawu ze-ADHD zinokukhokelela kwimingeni eyahlukeneyo. Makhe sijonge ukuba ziyintoni na.
| Iimpawu/Umngeni | Ngamagama alula... |
|---|---|
| Ukudinwa | Ukulahlekelwa ngumdla ngokukhawuleza kumsebenzi okanye kwiprojekthi ekhoyo. |
| Iziphazamiso | Ukulahlekelwa yingqwalasela ngenxa yeengcinga zangaphakathi (ukuphupha emini) okanye izinto zangaphandle ezingqongileyo (umz., ukuthetha nabantu osebenza nabo). |
| Ukulibala | Ukulibala imisebenzi, uxanduva, iintlanganiso, kunye nexesha elibekiweyo. |
| Ukusebenza ngokugqithisileyo | Ubunzima bokuhlala ungashukumi kwindawo yakho yokusebenza; ukuziva ufuna ukuhambahamba rhoqo. |
| Ukungxama | Ukwenza izigqibo ngokungxama ngaphandle kokuqwalasela imiphumo okanye ukuthetha ngaphambi kokuba ucinge. |
| Izakhono zobudlelwane | Ukubonakala ngathi ungqwabalala xa ethetha, uphazamisa abanye, okanye kunzima ukumamela ngenyameko. |
| Ulawulo lwexesha | Ukungakwazi ukugqiba umsebenzi ngexesha okanye ukuqikelela ngokuchanekileyo ukuba umsebenzi uza kuthatha ixesha elingakanani. |
| Ukucinga ngaphambi kokuba usebenze | Ukuzibekela ixesha kwimisebenzi. Umkhwa wokucinga, "Ndiza kuyenza kungekudala." |
Ndingazilawula njani iimpawu zam ze-ADHD emsebenzini?
Asikuko ukuba umele ujongane nawe wedwa le nto. Inyathelo lokuqala nelibaluleke kakhulu kukucwangcisa idinga nogqirha wakho ukuze nixoxe ngale mingeni. Banokucebisa amayeza, unyango lokuziphatha, okanye indibaniselwano yazo zombini. Ukongeza, kukho amanyathelo asebenzayo onokuwathatha wedwa.
Amaqhinga okuphucula ukugxila
- Yenza iiTshekhilisti: Gcina uluhlu lwemisebenzi yakho yemihla ngemihla kwincwadi yamanqaku okanye kwifowuni yakho. Zikrwele umgca xa ugqibezela umsebenzi ngamnye.
- Lawula ifowuni yakho: Ukuba ifowuni yakho ibangela ukuphazamiseka, yibeke kwindawo ethuleyo kwaye uyigcine ikude xa usebenza. Yenza umkhwa wokujonga iifowuni kunye nemiyalezo ngamaxesha athile kuphela.
- Sebenzisa amaNqaku anamathelayo: Bhala phantsi imisebenzi ebalulekileyo okanye imihla yokugqibela kwiinowuthi ezinamathelayo uze uzibeke apho uza kuzibona rhoqo khona (njengakwisikrini sekhompyutha yakho okanye edesikeni).
- Lungisa Ixesha Lakho: Ukuba ucinga ukuba umsebenzi uza kuthatha iyure, beka iyure nemizuzu eli-15 endaweni yoko.
- Phumla: Kuphephe ukusebenza ngokuqhubekayo; thatha ikhefu lemizuzu emi-5 rhoqo ngeyure. Ngeli xesha, yima, hambahamba, kwaye usele amanzi.
- Qala Ngamaxesha Okuthula:Ukuba kunokwenzeka, qala umsebenzi wakho iyure okanye ezimbini ngaphambi kokuba kufike abanye abantu. Oko kuthula kunokuba luncedo olukhulu ekugxileni emsebenzini wakho.
Iingcebiso Zokulawula Ixesha
- Seta ii-alamu zefowuni/zekhompyutha kunye nezikhumbuzi: Sebenzisa ii-alamu ukuze uhlale unolwazi ngeentlanganiso kunye nexesha elibekiweyo.
- Sebenzisa ii-Timers: Xa uqala umsebenzi, seta i-timer imizuzu engama-30 ukuze ikuncede uhlale ugxile ude ugqitywe.
- Cazulula Imisebenzi Emikhulu: Ukuba uneprojekthi enkulu, ungazami ukuyisombulula yonke ngaxeshanye. Yahlule ibe ngamanyathelo amancinci, alawulekayo uze uwagqibezele nganye nganye.
- Tshintsha Imisebenzi: Ukuba uziva ukruqukile kukwenza into efanayo, tshintshela komnye umsebenzi okwethutyana, uze ubuyele kowokuqala kamva.
Amaqhinga oNxibelelwano
- Phulaphula Okungakumbi, Uthethe Kancinci: Gxila ekuphulaphuleni ngokukhutheleyo oko kuthethwa ngabanye.
- Gcina Incoko Zimfutshane: Kuphephe ukuqhubeka usenza izinto ezingabalulekanga.
- Hlala kwiSihloko: Nokuba uncokola nabahlobo, ziqhelise ukunamathela kwisihloko esinye. Olo qeqesho luya kukunceda emsebenzini.
- Yehlisa Isantya: Abantu abane-ADHD ngamanye amaxesha bathetha ngokukhawuleza kakhulu. Ziqhelise ukuphefumla nokuthetha kancinci nangokuzolileyo.
Ngaba ndifanele ndiyityhile i-ADHD yam kumqeshi wam?
Le yingxaki ebucayi. Akunyanzelekanga ngokomthetho ukuba utyhile i-ADHD yakho kumqeshi wakho. Okubaluleke kakhulu, umqeshi wakho akavumelekanga ukuba akucalucalule ngenxa yemeko yakho.
Ukuba ungakwazi ukulawula umsebenzi wakho ngaphandle kweengxaki, akufuneki wabelane ngolu lwazi. Nangona kunjalo, ukuba ufuna amalungiselelo athile ukuze wenze umsebenzi wakho ngokufanelekileyo, kungcono ukuxoxa ngale nto nomphathi wakho.
Ngaphambi kokuba uthethe ngaloo nto, cinga ngezi zinto zilandelayo:
- Ingaba indawo yakho yokusebenza iyayixhasa impilo yengqondo ?
- Ingaba indawo yakho yokusebenza ibaphatha njani abanye abantu abaneengxaki zempilo?
- Umqeshi wakho uyaqonda kangakanani nge-ADHD?
- Ukuba uyabelana ngale nto, ngaba uza kufumana inkxaso oyifunayo ukuze wenze umsebenzi wakho kakuhle?
- Ngaba ukulungele ukuchaza ukuba yintoni i-ADHD, indlela echaphazela ngayo umsebenzi wakho, kunye nohlobo luni lwenkxaso oyifunayo?
Ngamanye amaxesha, ungacela inkxaso ngaphandle kokubiza i-ADHD ngokuthe ngqo. Umzekelo, ungabuza, “Ndingayifudusela idesika yam kwindawo ezolileyo? Ingandinceda ndigxile ngcono emsebenzini wam.”
Zeziphi iindawo zokuhlala endinokuzicela emsebenzini?
Okokuqala, udinga ukuxilongwa ngokusemthethweni yingcali yezempilo ukuze ufanelekele ukufumana indawo yokusebenza esemthethweni. Ukuba unesifo, ungacela izinto ezifana nezi:
- Iinketho zokusebenzela ekhaya
- Iishedyuli zomsebenzi eziguquguqukayo
- Ixesha lokuphumla ukuya kwiindibano zonyango ( ikhefu )
- Ikhefu elifutshane ngexesha lomsebenzi
- Imvume yokusebenzisa ii-headphones ezirhoxisa ingxolo
- Ukufudukela kwindawo yokusebenzela ethuleyo nengaxineneyo
- Ukukhululwa kwimisebenzi engeyomfuneko
- Ukufumana imisebenzi ngokubhala
- Ixesha elongezelelweyo lokugqiba imisebenzi
Izinto ezibalulekileyo ekufuneka uzithathe (Umyalezo oya nawo ekhaya)
- I-ADHD ayibobuvila okanye ubuthathaka bomntu. Yimeko yempilo yokwenyani efuna unyango olufanelekileyo.
- Ukuba ufumana ezi mpawu, inyathelo lakho lokuqala nelibalulekileyo kukubonana nogqirha ofanelekileyo.
- Amaqhinga alula anjengokusebenzisa uluhlu lokujonga izinto kunye nokuqhekeza imisebenzi ibe ziingceba ezincinci kunokwenza umahluko omkhulu kubomi bakho bomsebenzi.
- Ukuba uzive ukhululekile, thetha ngokukhululekileyo nomphathi wakho ukuze ucele utshintsho olufunekayo ukuze uphumelele.
- Awuwedwa kolu hambo. Abantu abaninzi kwihlabathi liphela baphumelela kwimisebenzi ene-ADHD, nawe unako.
