Ingabe nawe uyisisebenzi sasekhaya? Mhlawumbe unesifo sokungakwazi ukugxilisa ingqondo, noma i-ADHD (isifo sokungakwazi ukugxilisa ingqondo ), njengoba sonke sikwazi. Uma kunjalo, ukusebenza ekhaya kungaba yinto enhle kuwe ngezinye izikhathi, futhi kube yinselele enkulu ngezinye izikhathi. Ngenxa yokuthi awunabangane abamemezayo ngakolunye uhlangothi, noma ozakwabo abakuthinta ehlombe, njengasehhovisi, ungase ucabange ukuthi ungawenza umsebenzi wakho ulahlekelwe. Kodwa ingabe kunjalo ngempela?
Ukuze umsebenzi wenziwe kahle ekhaya, sidinga ukugxila okuhle, ikhono lokuhlela umsebenzi wethu, kanye nekhono lokuphatha isikhathi. Kodwa umuntu one-ADHD angase antule zonke lezi zinto ezintathu. Ehhovisi, umphathi wethu nabangane bethu ngandlela-thile basikhuthaza ukuba sisebenze. Kodwa ekhaya, sisodwa. Lokho kusho ukuthi kufanele sithole umsebenzi wethu, kufanele sizikhuthaze. Ngakho-ke, ake sibone ukuthi singayinqoba kanjani le nselele futhi sisebenze ngempumelelo ekhaya.
Ingabe kufanele sakhe indawo yokusebenza?
Ungase ungabi nezingane ezincane noma izilwane ezifuywayo ekhaya. Kodwa ikhaya liyindawo egcwele iziphazamiso. Cabanga nje, ngenkathi usebenza, ukhunjuzwa ngochungechunge lwakho lwe-TV oluthandayo, imiyalezo evela kubangani ifika efonini yakho, futhi uzizwa sengathi uya ezinkundleni zokuxhumana. Lokhu yilokho esikubiza ngokuthi "amabhomu agqitshwayo."
Ukuze ugweme lokhu, yenza ihhovisi lakho libe yindawo ethule kakhulu ekhaya lakho. Lengisa uphawu oluthi "Ungaphazamisi" emnyango wegumbi osebenza kulo. Tshela umndeni wakho ukuthi uzosebenza amahora amangaki futhi ungakhulumi nawe phakathi nalawo mahora. Abanye abantu bathola ukuthi ukulalela umsindo othule noma umculo ngenkathi besebenza kubasiza ukuba bagxile . Uma ungomunye walabo bantu, ungafaka umculo othambile, uvule ifeni, noma udlale 'umsindo omhlophe'.
Futhi, susa zonke izinto ezingadingekile edeskini lakho. Sikubiza ngokuthi "ukunciphisa ukuminyana." Uma ideski lakho lihlanzekile, uzizwa sengathi usebenza futhi umsebenzi wakho uba ngcono.
Uma kungenzeka, zama ukusebenzisa 'ideski lokuma', okusho ideski lapho ungasebenza khona umile. Uma kungenjalo, ungazenzela lona ngokwakho ngokubeka i-laptop yakho eshalofini lezincwadi noma ekhabetheni. Lokhu kuzokusiza ugweme izingozi zempilo zokuhlala endaweni eyodwa usuku lonke futhi kukusize ugxile kangcono emsebenzini wakho.
Uhlelo lomsebenzi, uhlelo losuku!
Ngisho noma ungekho ehhovisi, ungayeki isimiso sakho. Mhlawumbe unamandla amaningi uma uqala umsebenzi ngo-10 ekuseni kunango-9 ekuseni. Uma kunjalo, kulungile ukuqala umsebenzi ngaleso sikhathi. Kodwa qala umsebenzi ngesikhathi esifanayo nsuku zonke .Jwayela . Njengokuya ehhovisi.
Phuza imithi yakho ye-ADHD njengoba nje udokotela wakho ekuyalele. Akuyona neze into enhle ukuyeka ukuthatha imithi yakho ngesikhathi esimatasa njengalesi. Uma unemibuzo ngalokhu, qiniseka ukuthi ukhuluma nodokotela wakho.
Ngisho noma ungahlala ugqoke ingubo yakho yokulala usuku lonke, uvuke ekuseni, ugeze umzimba wakho, futhi ugqoke izingubo ezinhle. Kudala isimo sengqondo sokuthi ufuna ukusebenza. Kuphinde kukwenze ubukeke uchwepheshile, ngisho noma ukhuluma ngevidiyo.
Qiniseka ukuthi ubeka eceleni isikhathi sokudla kwasemini kanye namakhefu amafushane ohlelweni lwakho lwansuku zonke. Ngemva kwesidlo sasemini, zinike imizuzu embalwa ukuhamba ngaphandle bese wenza ukuzivocavoca . Lokhu kuzokunika ingqondo yakho ithuba elihle lokubuyela esimweni sayo.
Isikhathi ekupheleni kosuku sibaluleke ngendlela efanayo.
Uma usebenza ekhaya, umugqa phakathi komsebenzi wakho nempilo yakho ungafiphala, ngakho-ke kubalulekile ukubeka isikhathi sokuqeda usuku.
Masisebenzise amathuluzi asisiza ukuhlela umsebenzi wethu.
Indlela elula yokuhlela umsebenzi wakho ukwenza uhlu lwezinto okufanele zenziwe ngendlela yakudala. Noma ungasebenzisa amanothi anamathelayo kwi-laptop yakho ukuze uzikhumbuze ngezinto okufanele uzenze. Ngaphezu kwalokho, kunezinhlelo zokusebenza eziningi namathuluzi ongawasebenzisa efonini noma kwikhompyutha yakho.
| Uhlobo Lwethuluzi | Indlela yokusebenzisa kanye nezinzuzo |
|---|---|
| Isofthiwe Yekhalenda | Sebenzisa ikhalenda elikukhompyutha yakho noma ocingweni ukuze ukhumbule imihlangano kanye nezinsuku zokugcina. Setha i-alamu yomcimbi ngamunye ihora noma amabili ngaphambi kokuba kwenzeke. Bese usetha enye i-alamu imizuzu eyi-15 ngaphambi kokuba kwenzeke. Ngaleyo ndlela, ngeke uphuthelwe yinoma yimiphi imihlangano. |
| Uhlu Lokwenza | Njalo ekuseni uma uqala umsebenzi, bheka imisebenzi okufanele uyenze yosuku kanye nesonto, bese ubhala uhlu lwezinto okufanele uzenze ngalolo suku. Uma unemisebenzi emikhulu, yihlukanise ibe yizicucu ezilawulekayo. Buyekeza uhlu ekupheleni kosuku. |
| Izinhlelo zokusebenza ezivimba iziphazamiso | Uma uvame ukuvakashela izinkundla zokuxhumana noma amanye amawebhusayithi ngenkathi usebenza, sebenzisa uhlelo lokusebenza olufana ne -RescueTime noma i-SelfControl ukuvimba lezo ziphazamiso, noma ulandelele ukuthi uchitha isikhathi esingakanani kuzo. |
Ukubaluleka kokuxhumana nabantu ehhovisi
Ngisho noma ungekho ehhovisi ngokoqobo, usengaxhumana nabanye. Xhumana njalo nomphathi wakho kanye nabanye osebenza nabo 'ngezingcingo', 'izingqungquthela zevidiyo', 'ama-imeyili', kanye 'nemiyalezo'. Lokhu ngeke nje kukusize ukuthi nisebenzisane njengeqembu, kodwa futhi kuzokusiza uzizwe unesizungu esincane. Khumbula, ukusebenza ekhaya one-ADHD kungaba yinselele, kodwa ngamasu nokuhlela okufanele, ungayinqoba ngempumelelo.
Umlayezo Wokuya Nawe Ekhaya
- Beka eceleni indawo yokusebenza: Khetha indawo ethule ekhaya lakho, susa izinto ezingadingekile, bese uyigcina ihlelekile. Lokhu kuzokusiza ukuthi uhlale ugxile.
- Sebenza ngesimiso: Qala futhi uqede umsebenzi ngesikhathi esifanayo nsuku zonke. Qiniseka ukuthi ubeka eceleni isikhathi sokudla kwasemini kanye nekhefu. Lokhu kuzokusiza ukulinganisela umsebenzi wakho kanye nempilo yakho.
- Landela imiyalelo kadokotela wakho: Phuza imithi yakho ye-ADHD njengoba uyalelwe. Qiniseka ukuthi ukhuluma nodokotela wakho uma unenkinga.
- Thola usizo kubuchwepheshe: Yenza umsebenzi wakho ube lula ngokusebenzisa uhlu lwezinto okufanele zenziwe, ama-alamu ekhalenda, kanye nezinhlelo zokusebenza ezivimba ukuphazamiseka.
- Ungabi nesizungu: Hlala uxhumene nabantu ehhovisi lakho. Kuhle empilweni yakho yengqondo kanye nasemsebenzini wakho.
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