Siyazi ukuba kunzima kangakanani kumntu omdala one-ADHD ( Attention Deficit Hyperactivity Disorder) ukugcina ikhaya lakhe licocekile. Usenokuba uzibuza, "Ngaba ndim lo kuphela?" Iimpahla zisasazeke yonke indawo, iimfumba zamaphepha, ukungakwazi ukufumana nantoni na oyifunayo ngexesha... konke oku kongeza kuxinzelelo kunye nokuxhalaba, akunjalo? Enyanisweni, ngeempawu ze-ADHD, olu ngxubakaxaka lunokuba lubi nangakumbi. Kodwa ungakhathazeki, kukho izisombululo koku. Namhlanje, masithethe ngendlela yokwenza ikhaya lakho libe yindawo apho uzive ukhululekile kwaye ucocekile.
Kutheni kunzima kumntu one-ADHD ukugcina indlu icocekile?
Okokuqala, masiqonde oku. Oku akuthethi ukuba uvila okanye ungabi naxanduva. Xa une-ADHD, eminye yemisebenzi yengqondo yethu, ingakumbi inkumbulo kunye nendlela esilawula ngayo ixesha, yahlukile kancinci.
Cinga ngako oku, mhlawumbi unenqwaba yeebhili etafileni yasekhitshini ukuze uzikhumbuze ukuba kufuneka uzihlawule. Okanye mhlawumbi unenqwaba yeempahla zokuhlamba ezingavulekanga esofeni ukuze uzikhumbuze ukuba kufuneka uzenze. Nangona oku kungasebenza kwixesha elifutshane, ekuhambeni kwexesha kongeza nje izinto ezingafunekiyo ekhayeni lakho kwaye kongeze uxinzelelo olungakumbi engqondweni yakho.
Ukuba sithetha inyaniso, olu kudideka lolunye uphawu lwe-ADHD. Nje ukuba siluqonde, kuba lula kuthi ukujongana nalo.
Kodwa ukuba siphuhlisa inkqubo yokuhlala sicwangcisiwe, iingenelo zininzi:
- Kusindisa ixesha lokukhangela izinto.
- Umsebenzi wakho uza kuba nempumelelo ngakumbi.
- Ixhala kunye noxinzelelo ziyancitshiswa.
- Iingxabano nabanye abantu ekhaya ziya kuncipha.
Kulungile, ngoko ke siqala phi?
Ngamanye amaxesha eyona nto inzima kukuqala. Ingcinga yokucoca yonke igaraji, yonke ikhabhathi yegumbi lokulala, okanye loo "drowa yezinto ezingafunekiyo" inokuba yinto enzima, akunjalo? Isisombululo esilungileyo kumsebenzi omkhulu onje kukuwuqhekeza ube ziingceba ezincinci nezilawulekayo. Musa ukuzama ukususa yonke indlu ngaxeshanye. Musa ukuzama ukususa negumbi elinye ngaxeshanye. Makhe sibone indlela yokuyicwangcisa.
Masenze icebo elincinci.
1. Khetha indawo kuqala: Qala ngendawo elula ofuna ukuyihlela. Mhlawumbi yindawo ephezulu yedesika yakho.
2. Yenza uluhlu lwezinto ekufuneka zenziwe: Bhala phantsi imisebenzi ekufuneka uyenze ukuze ucoce indawo.
3. Beka ecaleni ixesha: Ungahlala ixesha elingakanani ugxile? imizuzu eli-15? 30? Nciphisa ixesha kuloo nto.Yenza loo nto. Beka ixesha lalo msebenzi kwifowuni okanye kwikhalenda yakho.
4. Zinike umvuzo: Ngaphambi kokuba uqale, cinga ngento oza kukunika yona xa ugqiba lo msebenzi mncinci. Kungaba yimizuzu embalwa ujonge ifowuni yakho, ubukele iTV, umamele ingoma, okanye utye ukutya okuncinci. Xa ugqiba umsebenzi omkhulu, zinike umvuzo omkhulu. Into efana nokuphuma uye kudla isidlo sangokuhlwa nabahlobo okanye ubukele imuvi.
5. Qhubekela kwiindawo ezinzima kancinci kancinci: Emva kokugqiba iindawo ezilula, kancinci kancinci uye kwiindawo ezinzima ngakumbi nezihlala ixesha elide.
Indlela yokuhlela iimpahla
Xa ukhupha izinto, uza kufumana iintlobo ngeentlobo zezinto. Ukuze kube lula ukwenza isigqibo ngazo, zihlele ngolu hlobo.
| Uhlobo | Kwenziwe ntoni |
|---|---|
| Izinto ekufuneka zigcinwe | Ezi zizinto ozidingayo, ozisebenzisayo, nozithandayo. Zenzele indawo yazo. |
| Izinto ezithathwa kwenye indawo | Izinto ezingafanelekanga kweli gumbi kwaye kufuneka zibekwe kwenye indawo. Zibeke kwibhokisi eyahlukileyo uze uziyise kwindawo efanelekileyo. |
| Izinto zokulahla/zokuphinda zisetyenziswe | Izinto ezaphukileyo, ezindala, okanye ezingenamsebenzi. Zilahle ngaphandle kokucinga. |
| Izinto onokunikela ngazo/onokuzithengisa | Iimpahla, iincwadi, nezinto ezikwimeko entle kodwa ongasazidingiyo. |
| Ibhokisi ethi "Ndiza kucinga ngayo kamva" | Beka izinto ongenakukwazi ukuzenza okwethutyana kule bhokisi. Kodwa ungalibali ukuphawula usuku kwikhalenda yakho ukuze wenze isigqibo ngaloo bhokisi! |
Yahlula igumbi libe 'ziindawo'
Ingqwalasela yethu iphazamiseka lula xa senza izinto ezininzi ngaxeshanye. Umzekelo, ukuba uhleli kwisofa yegumbi lokuhlala ubukele iTV, ujonga ii-imeyile, kwaye uhlawula amatyala, umsebenzi wakho awuyi kwenziwa kakuhle. Ngoko ke yahlula igumbi libe 'ziiZones' ngokusekelwe kwimisebenzi oyenzayo.
- Indawo yokusebenzela: Yenza indawo yokusebenzela enedesika encinci, ikhabhathi yokufaka iifayile, okanye ibhodi.
- Indawo yokuphumla: Indawo yokuphumla enesofa, iTV, kunye nemiqamelo ekhululekileyo.
- Indawo yokufunda: Indawo eyahlukileyo yokufunda incwadi enesibane esikhanyiswe kakuhle kunye nesitulo esikhululekileyo.
Kaloku, wakuba uyilungisile, ungayigcina njani injalo?
Umceli mngeni olandelayo kukugcina loo myalelo emva kokuba uwususile. Nazi ezinye iingcebiso ezilula zaloo nto.
Yenza 'indawo yokufika'
Kukho izinto ozisebenzisayo yonke imihla ozikhangelayo xa uphuma. Izinto ezifana nezitshixo zakho, ifowuni, kunye nesipaji . Beka ecaleni indawo ekhuselekileyo yezi zinto kufutshane nomnyango, apho wonke umntu anokuzibona khona. Isenokuba yishelufu okanye ingobozi entle etafileni. Ziqhelise ukuzibeka ezi zinto xa ufika ekhaya. Emva koko akuyi kufuneka ukhathazeke ngokuzikhangela kwakhona xa uphuma.
Yeka ukufumba amaphepha.
Fumana amatyala e-elektroniki (ii-e-bills) kunye neerisithi nanini na xa kunokwenzeka. Thatha ifoto yerisithi, iiresiphi, njl. kwifowuni yakho uze uzigcine. Zikhethele ukuphuma kuluhlu lweposi kwiindawo ezikuthumelela iileta kunye neentengiso ezingacelwanga.
Thenga kancinci.
Eyona ndlela ilungileyo yokunciphisa ukuxinana kukunciphisa inani lezinto ezintsha ozifaka ekhayeni lakho. Zenzele umthetho othi: "Xa uzisa into entsha, ulahla into endala." Ngaphambi kokuba uzise imagazini entsha, yisuse endala etafileni yekofu. Xa uthenga izihlangu ezintsha, yisuse endala.
'Coceka njengoko uhamba'
Eyona ndlela ilungileyo yokugcina indawo icocekile kukuyibeka ecaleni kwangoko wakuba uyisebenzisa. Hlamba izitya kwangoko wakuba ugqibile ukutya isidlo sangokuhlwa. Emva koko ungavuka ufumane indawo ecocekileyo kusasa olulandelayo. Ukuba ubona idrowa evulekileyo, yivale ngoko nangoko. Ukuba isitya senkunkuma sigcwele, sikhuphe ngoko nangoko.
'Ukuthathwa Okukhawulezileyo' kwemizuzu eli-10 ubusuku ngabunye
Yonke imihla ebusuku ngaphambi kokuba ulale, thatha imizuzu eli-10 uhambahamba endlwini. Thatha ibhegi enkulu okanye ibhaskithi uze uqokelele zonke izinto zokudlala, izihlangu, nokutya okuleleyo uzibuyisele kwiindawo zazo ezifanelekileyo. Kuba mnandi nangakumbi xa ubandakanya lonke usapho.
Siyazi ukuba olu hambo alulula. Kodwa njengoko uqhubeka ufaka ezi nguqu zincinci ebomini bakho, uya kubona umahluko omkhulu. Khumbula, eyona nto ibalulekileyo kukuba nobubele kuwe.Musa ukudimazeka ukuba awukwazi ukuyeka ngenye imini. Qala kwakhona ngosuku olulandelayo. Ukuba usenengxaki yokuyeka emva kokuzama ezi ndlela, thetha nogqirha wakho. Usenokukwazi ukucebisa ezinye iindlela ezinokukunceda.
Umyalezo Wokuya Ekhaya
- Qala kancinci: Musa ukuzama ukucoca yonke indlu ngaxeshanye. Qala ngendawo elula nencinci.
- Bhala phantsi ixesha lakho: Yahlulahlula imisebenzi emikhulu ibe ziinxalenye ezincinci, zemizuzu eli-15-30, uze usebenze kuyo nge-timer.
- Yenza inkqubo: hlela izinto, wahlule amagumbi abe 'ziindawo', kwaye wenze 'indawo yokufikela' yezinto ezifana nezitshixo.
- Zinike isipho: Nokuba ngumsebenzi omncinci, yenza into ekunika uvuyo oluncinci. Oko kuya kuba lolunye ukhuthazo kuwe.
- Olu luhambo: ingqeqesho ayisiyonto onokuyakha ngobusuku obunye. Zizinto ezincinci ozenzayo imihla ngemihla ezenza umahluko omkhulu. Yiba nobubele kuwe.
- Cela uncedo: Ukuba kunzima ukwenza ezi zinto wedwa, thetha nogqirha wakho ukuze ufumane icebiso elingakumbi.
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