Uma une -ADHD yabantu abadala , noma i-attention deficit hyperactivity disorder, ungathola ukuthi ngisho nemisebenzi emincane kakhulu oyenzayo nsuku zonke izwakala ingaphezu kwamandla. Lokho kuvamile, ngoba izinselele zomuntu wonke zihlukile. Kodwa ungakhathazeki. Ngaphezu kokwelashwa ongakuthola kudokotela, kunezindlela ezilula ongazisebenzisa ukusiza ukuphatha izimpawu zakho nokwenza izinto zibe lula empilweni yakho yansuku zonke. Ake sibheke ukuthi ungawasebenzisa kanjani la mathuluzi emsebenzini wakho, empilweni yomphakathi, nasemisebenzini yasekhaya.
Ungenza kanjani umsebenzi ube lula emsebenzini?
Ukuhlala ugxile ngenkathi usebenza ehhovisi kungaba yinselele enkulu ngezinye izikhathi, kodwa lawa macebiso amancane azokusiza kakhulu.
Gwema iziphazamiso.
Uma ufuna ukuhlala ugxile emsebenzini isikhathi eside, kubalulekile ukwenza indawo okuyo ibe nokuthula kancane.
- Uma uphazanyiswa umsindo okuzungezile noma izingxoxo zabanye abantu, sebenzisa okuthile okufana nama-earphone omsindo omhlophe . Noma ulalele okuthile okufana nomculo weklasikhi ohamba kancane ngenkathi usebenza.
- Thumela zonke izingcingo ku-voicemail ngesikhathi somsebenzi. Zihlole zonke ngesikhathi esifanayo nsuku zonke.
- Vala umsindo wezaziso kukhompyutha yakho kanye nefoni. Ngisho 'nokukhala' okuncane kungakuphazamisa ngokuphelele.
Hlukanisa imisebenzi emikhulu ibe yizicucu ezincane.
Uma uthatha into efana nephrojekthi enkulu, ingabe uyabhajwa, ungakwazi ukuthola ukuthi uzoqala kuphi nokuthi uzoyiqeda kanjani? Lokhu kuvamile kubantu abane -ADHD .
- Kalula nje, hlukanisa lowo msebenzi omkhulu ube yizinyathelo ezincane . Cabanga ukuthi unombiko omkhulu okufanele uwubhale. Kungumthwalo uma uzama ukukwenza konke ngesikhathi esisodwa. Esikhundleni salokho, hlukanisa kanje: 1. Ukucwaninga ulwazi. 2. Ukwenza uhlelo oluyinkimbinkimbi. 3. Ukubhala ingxenye yokuqala... Yihlukanise ibe yizicucu ezincane.
- Beka usuku lokugcina lomsebenzi ngamunye omncane. Uma umsebenzi usuqedile, zinike umvuzo omncane. Kungaba yinto elula njengokuhambahamba, ukuphuza itiye, noma ukulanda ingoma oyithandayo. Lokhu kuzokunikeza isisusa esihle sokuqhubeka usebenza.
Hamba kancane, nikeza umzimba wakho ukuzivocavoca.
Umuntu one- ADHD osebenza edeskini noma owenza uhlobo olufanayo lomsebenzi ngokuphindaphindiwe angazizwa enesithukuthezi futhi engahlaliseki ngokushesha.
- Thola izindlela zokunyakaza umzimba wakho kancane usuku lonke. Vuka njalo ngehora ukuze ugcwalise ibhodlela lakho lamanzi, noma uma kukhona izitebhisi, yehla futhi ukhuphuke kabili noma kathathu.
- Uma kungenzeka, thatha isidlo sasemini ekhaya bese usidla etafuleni lakho.Ngaleyo ndlela, uzoba nesikhathi sokuhamba isikhashana noma ukwenza okunye ukuvivinya umzimba ngesikhathi sekhefu lakho lasemini.
Sebenzisa izinsiza-kukhumbula
Ukukhohlwa izinto ezishiwo emihlanganweni nasezinhlwini zezinto okufanele zenziwe kuyinkinga enkulu, akunjalo?
- Bhala amanothi amaningi ngangokunokwenzeka ngesikhathi semihlangano. Noma uwaqophe bese uwalalela kamuva.
- Bhala phansi izinto okudingeka uzikhumbule emanothini anamathelayo noma kufoni yakho bese uzibeka endaweni lapho uzozibona khona njalo.
- Sebenzisa uhlelo losuku . Bhala phansi imisebenzi yakho yosuku kanye nama-aphoyintimenti kulo, bese ulihlola njalo phakathi nosuku.
Beka umsebenzi phambili.
Njalo ekuseni, bhala uhlu lwemisebenzi emithathu ebaluleke kakhulu okufanele uyenze ngalolo suku. Zibuze, "Ukube bengingenza izinto ezintathu kuphela namuhla, ngabe ziyini?" Bese ubeka phambili ukuqeda leyo misebenzi emithathu.
Empilweni yomphakathi kanye nasebudlelwaneni
Izimpawu ze-ADHD, njengokungacabangi kahle, ukukhohlwa, kanye nobunzima bokunaka, zingenza ezinye izimo zomphakathi zibe nzima kancane. Kodwa la maqhinga amancane angakusiza ukuthi uziphathe.
Ukugcina ubudlelwano bezenhlalo ngezinye izikhathi kungaba yinselele ngenxa yezimpawu ze-ADHD ezifana nokungacabangi kahle, ukukhohlwa, kanye nobunzima bokunaka.
- Phinda lokho okuzwayo: Uma ukhuluma nothile, naka futhi ukhumbule lokho okushoyo, bese uqinisekisa lolo lwazi ngokuluphinda kumuntu. Isibonelo, uma uhlangana nomuntu omusha, phinda igama lakhe, uthi, "Kuhle ukukwazi, Nimali." Noma, "Ngizwile ukuthi sihlangana ngo-8, akunjalo?" bese uphinda futhi.
- Funda kwabanye: Ungafunda okuningi ngendlela yokuphatha izimo zomphakathi ngokubuka abanye. Uma othile ehhovisi lakho noma ku-TV enekhono lokuxhumana nabantu olithandayo, bheka indlela akwenza ngayo bese uzama ukufaka lokho okufundayo empilweni yakho.
- Bheka ngale kwamagama: Naka hhayi nje amazwi abantu abawashoyo, kodwa futhi nezwi labo, ulimi lomzimba, kanye nokukhetha amagama. Uma unaka konke lokhu, uzokwazi ukuqonda kangcono lokho abazama ukukusho ngempela.
Ake sihlele impilo ekhaya.
Lawa maqhinga amancane ongawasebenzisa ukugcina imisebenzi yakho yasekhaya ihlelekile anganciphisa kakhulu ukucindezeleka nokukhathazeka kwakho.
- Hlanza indlu yakho ngemizuzu eyi-10: Uma izinto zisakazeke yonke indlu, zingase zizwakale zingaphezu kwamandla futhi zingaphezu kwamandla. Kungakwenza uzizwe sengathi awukwazi ukwenza lutho. Setha i-timer imizuzu eyi-10 njalo ebusuku. Zungeza indlu (noma ikamelo elilodwa nje), thatha izinto ezingabonakali, bese uzibuyisela lapho kufanele zibe khona.
- Yenza indawo ethile yakho konke: Uma konke ekhaya lakho kunendawo ethile, ngeke kudingeke uchithe isikhathi uyifuna. Nanka amanye amacebo angakusiza ngalokhu.
| Ubuchwepheshe | Ungakwenza kanjani? |
|---|---|
| Abahleli abangaphandle komnyango | Lengisa izinto ezincane ezinjengalezi eminyango yawo wonke amakamelo. Ungahlela izinto ezifana nokulungisa izimonyo, ubucwebe, amathoyizi, namagilavu. |
| Ibhokisi Lomnikelo | Uma unento ongasayidingi kodwa ocabanga ukuthi ingaba usizo komunye umuntu, yifake kuleli bhokisi. Uma ibhokisi seligcwele, yinikeze isikhungo somnikelo. |
| Amabhokisi acacile | Sebenzisa amabhokisi abonakalayo ukupakisha izimpahla zakho. Ngaleyo ndlela ungabona okungaphakathi ngokushesha. |
| Indawo yezinto zansuku zonke | Beka itafula elincane eduze komnyango omkhulu wendlu yakho, bese ubeka into efana nebhasikidi phezu kwalo ukuze ubeke izinto ezifana nezihluthulelo zakho, isikhwama semali, ifoni, nezibuko. Zijwayeze ukuzibeka lapho ngokushesha nje lapho ufika ekhaya. Khona-ke ngeke kudingeke uzifune lapho uphuma. |
- Zikhiphe ohlwini lwama-imeyili avela ezitolo: Zikhiphe ohlwini lwama-imeyili okuthengisa avela ezitolo eziku-inthanethi. Lokhu kuzokuvimbela ekufuneni ukuthenga into entsha ngayo yonke imiyalezo abayithumelayo.
- Uhlelo Lokudla lweviki:Zinike isikhashana usuku olulodwa ukuze unqume ukuthi uzodlani isonto lonke. Indlela elula yokwenza lokhu ukubhala phansi ukudla okuthandwa ngumndeni wakho kumakhadi ezinkomba. Uma uzopheka ekhaya izinsuku ezimbalwa ezizayo, khipha amakhadi ambalwa bese udala uhlelo lwakho lokudla lwesonto.
- Yenza uhlu ngaphambi kokuyothenga: Ngaphambi kokuyothenga, bheka lokho onakho ekhishini lakho nasefrijini bese wenza uhlu lwezinto okudingeka uzithenge. Futhi, ungalambi ngaphambi kokuyothenga . Yidla okuthile ngaphambi kokuyothenga. Ngaleyo ndlela, ngeke ukwazi ukuthenga izinto ezingadingekile ohlwini lwakho.
- Lungisa kancane kusenesikhathi: Izinsuku zaphakathi nesonto zimatasa kakhulu. Uma unesikhathi ngempelasonto noma ngeholide, lungiselela kancane ngaphambi kokupheka.
- Geza futhi usike izithelo nemifino.
- Pheka izinto ezifana nesobho nezitshulu bese uziqandisa. Zincibilikise uma kudingeka.
- Uma ulungisa ukudla okufana nama-muffin, uba nokuthile ongakudla ngokushesha.
Umlayezo Wokuya Nawe Ekhaya
- I-ADHD yabantu abadala iyisimo sangempela sezokwelapha, ngakho-ke kuyinto evamile ukuthola kunzima ukwenza imisebenzi yansuku zonke. Ungazizwa unecala ngakho.
- Ukwelashwa okunikezwa udokotela wakho kuyinto ebaluleke kakhulu. Le miyalelo imane nje iyisengezo salokho kwelashwa.
- Hlukanisa imisebenzi emikhulu, kungaba semsebenzini noma ekhaya, ibe yizinyathelo ezincane nezilawulekayo.
- Sebenzisa izinto ezifana namakhalenda, uhlu, kanye nezikhumbuzi efonini yakho ukusiza inkumbulo yakho.
- Ukugcina imisebenzi yakho yasekhaya ihlelekile kungasiza ekunciphiseni ukucindezeleka. Yakha uhlelo olukusebenzelayo.
- Uma usenenkinga ngemva kokwenza lezi zinto, ungalokothi unqikaze ukukhuluma nodokotela wakho ngakho.
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