Uma uphila ne-ADHD, noma i-Attention Deficit Hyperactivity Disorder, kungaba yinselele yangempela ukuhlala ugxile emsebenzini bese uwuqeda ngentshiseko. Eminye yemikhuba yakho yansuku zonke ingakusiza kakhulu ngalokhu. Kodwa eminye imikhuba ingakubuyisela emuva lapho uqale khona. Ngakho-ke namuhla, ake sixoxe ngalokho okungakusiza kulolu hambo nokuthi yini okudingeka uyenze ukuze ugweme.
Okokuqala, ziqonde kahle.
Lena yinto ebaluleke kakhulu. Udinga ukuzazi kahle. Cabanga ngakho okwesikhashana. Yisiphi isikhathi esingcono kakhulu sosuku ongasebenza ngaso? Into yokuqala ekuseni? Noma ngemva kwesidlo sasemini? Ingabe ukuba nomsindo omncane okuzungezile kuyakusiza ukuthi ugxile ngenkathi usebenza, noma kuyakukhathaza? Ingabe ukusebenza nomunye umuntu kukwenza ube nesithakazelo esikhulu, noma kuyakuphazamisa?
Uma usuthole izimpendulo zale mibuzo, ungashintsha indawo okuyo ukuze ikufanele.
- Uma ukhathazwa umsindo ozungezile: Sebenzisa ama-headphone amabili asebenza kahle okucisha umsindo uma kungenzeka.
- Izinto eziningi kakhulu edeskini lakho: Gcina ideski lakho lihlanzekile futhi lingenalutho ngangokunokwenzeka. Susa izinto ezingadingeki.
- Imidiya Yokuxhumana: Gwema ukuhlola imidiya yokuxhumana njalo ngenkathi usebenza.
Ukudala indawo ekhululekile kakhulu yokusebenza kuyo kuyisinyathelo sokuqala sokusebenza ngempumelelo ne-ADHD.
Gcina okulindelwe kanye nemigomo kungokoqobo.
Abantu abaningi abane-ADHD bangabantu abafuna ukuphelela. Kodwa empeleni, akuzona zonke izinto okudingeka zenziwe `ngokuphelele' okungu-100%. Cabanga ukuthi kufanele ubhale 'umbiko' ehhovisi. Uma uzama ukuthola yonke ikhoma, yonke inkathi, kanye nohlamvu ngalunye ngokunembile okungu-100%, uzokhathala ngomsebenzi futhi ngeke ukwazi ukuwuqeda.
Ngakho-ke, ngezinye izikhathi udinga ukuzinika imvume yokucabanga "okwanele" bese udlulela emsebenzini olandelayo. Ukuzama ukwenza konke kahle kuzokwandisa ukucindezeleka kwakho.
Sebenzisa lawa maqhinga ukuze wenze umsebenzi ube lula
Wonke umuntu uyakhathala uma kufanele enze umsebenzi omningi ngesikhathi esisodwa. Nazi ezinye izindlela ezilula zokusiza .
Jwayela ukuthi "cha".
Akudingeki uthi "yebo" kukho konke ocelwa ukuba ukwenze. Uma uthatha imisebenzi eminingi, amathuba okuthi uyenze kahle yonke mancane. Ngakho-ke bheka uhlu lwakho lwezinto okufanele uzenze,Khetha ukuthi yiziphi "okumelwe uzenze." Zijwayeze ukuhlehlisa noma ukwenqaba okunye ngomusa. Lokhu kuzokukhulula kakhulu ingqondo yakho.
Vumela isikhathi esengeziwe sakho konke.
Eminye imisebenzi ithatha isikhathi eside kunalokho esikucabangayo. Isibonelo, ukwakha isabelomali, ukugcwalisa isicelo sesikole sengane, noma ukufundela isivivinyo. Esikhundleni sokushiya le misebenzi kuze kube umzuzu wokugcina, cabanga ngesikhathi esibekiwe bese ubeka eceleni isikhathi sokugxila ngempela emsebenzini. Ngemuva kwalokho ungawuqeda umsebenzi ngaphandle kokucindezeleka nangokuthula kwengqondo.
Hlukanisa imisebenzi emikhulu ibe yizicucu ezincane.
Kuvamile ukuzizwa ukhungathekile futhi ukhungathekile lapho uqala iphrojekthi enkulu noma wenza ushintsho olukhulu. Isixazululo esingcono kakhulu ukuhlukanisa lowo msebenzi omkhulu ube yizicucu ezincane, ezilula ukwenziwa.
- Ufuna ukudla kahle? Zama ukwenza iresiphi entsha nenempilo ngesonto.
- Udinga ukuhlela amafayela ehhovisi lakho? Hlanza idrowa elilodwa ngosuku.
Ngale ndlela, uma uqeda umsebenzi owodwa omncane, uthola amandla amaningi engqondo okuqhubeka nokunye.
Amathuluzi okukusiza
Kunzima kakhulu ukukhumbula konke okusekhanda lakho. 'Uhlelo lokusebenza lokugcoba ' lukaDokotela, imisebenzi okufanele uyenze, kubaluleke kakhulu ukubhala konke lokhu phansi ndawana thize. Uma uthanda izinto 'zedijithali', ungasebenzisa 'ikhalenda' noma 'izinhlelo zokusebenza zesikhumbuzo' 'kufoni yakho.' Noma sebenzisa idayari encane (umhleli) noma incwadi yamanothi.
Into ebaluleke kakhulu ukwenza umkhuba ukuthatha imizuzu embalwa njalo ekuseni nasekuqaleni kwesonto ngalinye ukuvuselela ikhalenda lakho nokuhlela imisebenzi yosuku lwakho.
Lezi zinto zibalulekile ukuze uhlale uqinile engqondweni.
Enye yezinselele ezinkulu nge-ADHD ukucindezeleka. Lezi zinto zingakusiza ukuthi ukunqobe.
Ungalindi ukukhuthazwa, qala!
Esikhundleni sokucabanga ukuthi, "Anginaso isimo sengqondo sokwenza lokhu," qala ukukwenza. Setha isikhathi lapho uzizwa sengathi ungakwazi ukukwenza. Noma ngabe kuyimizuzu eyi-15, kwenze kuze kube yilapho leso sikhathi siphela. Ngokumangalisayo, uma usuqalile, ungase uzithole ufuna ukuqhubeka nokwenza.
Ungavumeli imicabango emibi ikulawule.
Uyathukuthela yini uma kufika imicabango efana nokuthi “Angisoze ngakwenza lokhu” noma “Angikaze ngiqede noma yini engiyiqalayo” engqondweni yakho? Uma nje usunomcabango onjengalona, qhamuka nempikiswano yokuwuphikisa.
- "Angisoze ngakwenza lokhu" -> "Ngingakwenza lokhu ukube bengisebenza ngokuhlakanipha."
- "Angiqedi lutho" ->"Sengiqedile umsebenzi, ngakho-ke nami ngingawuqeda."
Lokhu kungase kubonakale kuyihlaya ekuqaleni, kodwa njengoba uqhubeka nokwenza, uzobona ukuthi amandla aleyo micabango emibi azoncipha.
Cabanga ngomphumela owutholayo.
Eminye imisebenzi inemiphumela esheshayo (ungathunga ihembe elidabukile bese uligqoka futhi). Kodwa eminye ithatha isikhathi eside ukuyifeza (uma uthatha 'ikhosi' namuhla, ungase uthole 'ukukhushulwa' ngonyaka ozayo). Uma uzizwa uvilapha ukwenza okuthile, cabanga ngomphumela wokugcina njengokungathi usuvele ukhona. Isibonelo, cabanga ngokuthi ukuthola 'ukukhushulwa' kuzokusiza kanjani ukufeza imigomo yakho yomsebenzi, nokuthi uzokwenzani ngemali eyengeziwe.
| Izinto Okufanele Uzenze Ukuze Usize Nge-ADHD | Izinto ezenza i-ADHD ibe yimbi kakhulu (izinto okungafanele zenziwe) |
|---|---|
| Ziqonde (isikhathi esingcono kakhulu, indawo yokusebenza). | Ukuzama ukwenza konke kahle. |
| Hlukanisa imisebenzi emikhulu ibe yizingxenye ezincane, ezilawulekayo. | Ukulinda isisusa. |
| Sebenzisa uhlelo noma uhlelo lokusebenza ukuze ulandelele imisebenzi kanye nama-aphoyintimenti. | Ukuthatha imisebenzi engaphezu kwemingcele yakho (ukungakwazi ukuthi "cha"). |
| Beka eceleni isikhathi esengeziwe semisebenzi ebalulekile. | Ukucindezeleka yimicabango emibi. |
| Nciphisa iziphazamiso ngenkathi usebenza (isib., ukuhlanza ideski lakho). | Ukuhlehlisa umsebenzi obalulekile kuze kube umzuzu wokugcina. |
I-ADHD akuyona iphutha lakho. Kungushintsho endleleni ubuchopho bakho obusebenza ngayo. Ungabhekana nalezi zinselele ngezinga elikhulu ngokusebenzisa lawa masu. Kodwa uma usabhekene nesikhathi esinzima ngalezi zinto, ungahlupheki wedwa. Khuluma nodokotela womndeni wakho noma udokotela wezifo zengqondo ngalokhu. Bangakusiza.
Umlayezo Wokuya Nawe Ekhaya
- Ziqonde: Thola ukuthi usebenza nini, kuphi, nokuthi usebenza kanjani kangcono. Yakha indawo yakho ngokufanele.
- Yiba nombono ofanele: Ungazami ukwenza konke ngokuphelele ngokuphelele. Cabanga ngokuthi "sekwanele" bese uqhubeka.
- Hlukanisa imisebenzi ibe yizinyathelo ezincane: Hlukanisa umsebenzi omkhulu, owesabekayo ube yizinyathelo ezincane, ezingenziwa. Uma uqeda isinyathelo esisodwa, uzoba namandla okuqhubekela kwesilandelayo.
- Sebenzisa amathuluzi: Sebenzisa into efana nedayari noma uhlelo lokusebenza lwefoni ukuze ugcine isimiso sakho sihlelekile.
- Yiba namandla engqondweni: Nquma imicabango emibi. Qala, ungalindi isisusa.
- Cela usizo: Uma lezi zinto zinzima kakhulu ukuzisingatha wedwa, khuluma nodokotela wakho. Ukucela usizo kuwuphawu lwamandla.
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