Yedu Inodiwa Hutano Inowana: ADHD Management Zvishandiso

Zvemukati

• 1. Task planner uye karenda
• 2. Kiyi cheni yemapiritsi mudziyo
• 3. Raira nzvimbo
• 4. Chaja chiteshi
• 5. 'Iyo Pomodoro Technique'
• 6. chirongo chebudiriro

Isu tinosanganisira zvigadzirwa zvatinofunga zvinobatsira kuvaverengi vedu. Kana iwe ukatenga kuburikidza nehukama pane ino peji, isu tinogona kuwana diki komisheni. Heano maitiro edu.

Mutori wenhau anokunda mubairo uye munyori we "Ndiwe, Ini, kana Munhu Mukuru AD?.," Gina Pera mutsigiri anoshingairira avo vanobatwa neADHD. Iye anoshanda kudzidzisa vanhu nezve mamiriro uye zvazvinoreva, uku achibvisa ngano uye kushorwa kwakakomberedza. Chinhu chimwe chaanoda chaizvo kuti munhu wese azive: Hapana chaicho chakadai se "ADHD uropi."

Mune mamwe mazwi, anenge munhu wese anogona kushandisa ruoko rwekuwedzera pakuchengeta nguva yavo, mari, uye kunyangwe hukama mune hubbub hwenyika yanhasi. Zviri kungoti vanhu vane ADHD kunyanya kubatsirwa nematurusi aya.

Kugara wakarongeka kazhinji kunonetsa uye inzvimbo iyo avo vanogara neADHD vangangoda rubatsiro rwakawanda kupfuura vamwe. Pera anogovera maturusi ake aanofarira ekuita izvo chaizvo.

1. Task planner uye karenda

Kunze kwezviri pachena - kurangarira zvakagadzwa uye kuzvipira - kushandisa chishandiso zuva nezuva kunokubatsira iwe kuita zvinhu zviviri:

• Fungidzira kufamba kwenguva, uchiita nguva "chaiyo" - harisi basa diki kune vanhu vazhinji vane ADHD
• Pokana ne "rakakura chirongwa," nekukubvumidza iwe kupaza makuru mabasa kuita madiki, kuronga zvinhu nekufamba kwenguva

Kunyora zvinhu pasi kunogona zvakare kubatsira kuti iwe unzwe kugutsikana nekuti zvinokutendera iwe kuti mumuviri utarise zvinhu kubva uye uzive kuti uri kuita kuti zvinhu zviitwe. Moleskin ine akati wandei akagadzirwa zvakanaka mapurani kusarudza kubva.

2. Kiyi cheni yemapiritsi mudziyo

Kuyeuka kutora mishonga kunogona kuva basa chairo kune chero munhu, asi zvinogona kunzwa kunge zvisingaite kune mumwe munhu ane ADHD.

Kunyangwe iwe uchigona kuseta chiyeuchidzo uye chengeta mapiritsi ako munzvimbo imwechete kukurudzira imwe tsika, iwe hauzive izvo zviitiko zvisingatarisirwi zvinokanganisa zuva rako. Chengetedza emergency stash yemishonga yakagadzirira!

Iyo Cielo piritsi inobata yakatetepa, discrete, uye zvinoshamisa kutakurika. Saka kwese kwaunoenda, mapiritsi ako anoendawo.

3. Raira nzvimbo

Dzimba dzese dzinoda dzimbahwe rekushandisa. Tarisa uone Pinterest yekufemerwa inoenderana nemamiriro ako chaiwo.

Tsaurira nzvimbo, kunyanya padyo nemusuwo, ye:

• Whiteboard - kutaurirana akakosha mameseji
• Karenda yemhuri
• Kudonhedza uye kunhonga nzvimbo yemakiyi ako, mapepa, bhegi, mabhegi evana, mabhuku emaraibhurari, kuchenesa kunobuda, uye zvimwe zvakakosha.

4. Chaja chiteshi

Kutaura nezve nzvimbo dzekuraira, heino chinhu chakakosha. Nei uchipedza maminetsi makumi matatu mangwanani ega ega uchityaira wega nevamwe vese vari mumba vanopenga kutsvaga foni kana laptop - kana kuita njodzi kubatwa nebhatiri rakafa?

Murume wangu, iye ane ADHD mumba medu, anoda iyi compact modhi yakagadzirwa kubva kuna bamboo.

5. 'Iyo Pomodoro Technique'

"Pomodoro" chiItaly chemadomasi, asi iwe haunyatsoda rakatenderera dzvuku timer kuti ushandise nzira iyi. Chero timer ichaita.

Pfungwa iyi ndeyekuzvinyengedza kubva mukuverengera uye kuita basa nekumisikidza muganho wenguva (semuenzaniso maminetsi gumi pakubvisa tafura yako). Tora kopi yebhuku uye verenga zvese nezve ino nzira yekuchengetedza nguva yakakwana kune chero munhu ane ADHD.

6. chirongo chebudiriro

Kunyanya mumazuva ekutanga ekuongororwa uye kurapwa, zviri nyore kuora mwoyo. Kufambira mberi kunogona kunzwa kunge nhanho mbiri kumberi uye nhanho imwe kumashure - kana nhanho nhatu kumashure.

Pasina zano rinoshanda munzvimbo, kudzoka shure kunogona kudzikamisa kushushikana kwako uye kuzvitutumadza, uye nekugadzira nzira yehunhu hwe "nei kuyedza?" Pinda: Sisitimu inoshanda yekupfupisa-kutenderera isina kunaka pasi kutenderera.

Jot pasi kubudirira kukuru kana kudiki senge: "Mudzidzi akanditenda nekumunzwisisa kwake" kana "Ini ndapedza mushumo munguva yakatarwa!" Wobva waisa mumudziyo. Ichi ndicho chirongo chako chebudiriro. Gare gare, nyura mukati uye uverenge sezvazvinodiwa!

Edza imwe yeidzi zvirongo kubva kuChitsva Chekuchengetedza Chitoro kuti utange.

Gina Pera munyori, mutungamiri wemusangano, chipangamazano akazvimirira, uye mutauri wepasi rese pane mukuru ADHD, kunyanya sezvo ichikanganisa hukama. Ndiye mubatsiri wemubatsiri weyekutanga nyanzvi gwara rekurapa vakaroorana neADHD: "Adult ADHD-Inotarisa Couple Therapy: Clinical Kupindira. ” Akanyora zvakare "Ndiwe Iwe, Ini, kana Mukuru AD?Kumisa Roller Coaster Kana Mumwe Munhu Waunoda Ane Chiyeuchidzo Dhefisiti Dambudziko. ” Tarisa uone mubairo-unohwina blog pamunhu mukuru ADHD.