Zomwe Timakonda Timalandira: ADHD Management Tools

Zamkati

• 1. Ndondomeko ya ntchito ndi kalendala
• 2. Chidebe cha mapiritsi
• 3. Malo olamulira
• 4. Malo operekera ndalama
• 5. 'Njira ya Pomodoro'
• 6. Mtsuko Wopambana

Timaphatikizapo zinthu zomwe timaganiza kuti ndizothandiza kwa owerenga athu. Ngati mutagula maulalo omwe ali patsamba lino, titha kupeza ndalama zochepa. Nayi njira yathu.

Wolemba mtolankhani wopambana mphotho komanso wolemba "Kodi Ndi Inu, Ine, kapena Wamkulu A.D.D.?," Gina Pera ndi woimira wolimba mtima kwa iwo omwe akhudzidwa ndi ADHD. Amagwira ntchito yophunzitsa anthu za vutoli komanso tanthauzo lake, ndikuchotsa nthano komanso manyazi ozungulira. Chinthu chimodzi chomwe amafuna kuti aliyense adziwe: Palibe chinthu chonga "ADHD ubongo."

Mwanjira ina, pafupifupi aliyense atha kugwiritsa ntchito dzanja lowonjezera posamalira nthawi yawo, ndalama, komanso maubale omwe ali mgululi la dziko lamasiku ano. Kungoti anthu omwe ali ndi ADHD makamaka pindulani ndi zida izi.

Kukhala okhazikika nthawi zambiri kumakhala kovuta komanso malo omwe iwo omwe ali ndi ADHD angafune thandizo lina kuposa ena. Pera amagawana zida zomwe amakonda kwambiri pochita izi.

1. Ndondomeko ya ntchito ndi kalendala

Kupatula zowonekera - kukumbukira kusungitsa ndi kudzipereka - kugwiritsa ntchito chida ichi tsiku lililonse kumakuthandizani kuchita zinthu ziwiri:

• Yerekezerani kupita kwa nthawi, ndikupanga nthawi kukhala "yeniyeni" - sichinthu chaching'ono kwa anthu ambiri omwe ali ndi ADHD
• Kulimbana ndi "ntchito yayikulu", pakukulolani kugawa ntchito zazikulu kukhala zazing'ono, kukonza zinthu pakapita nthawi

Kulemba zinthu kumathandizanso kuti muzimva kuti mwakwanitsa chifukwa zimakupatsani mwayi wowunika zinthu ndikudziwa kuti mukukwaniritsa. Moleskin ili ndi mapulani angapo okonzedwa bwino omwe angasankhe.

2. Chidebe cha mapiritsi

Kukumbukira kumwa mankhwala kumatha kukhala ntchito kwa aliyense, koma kumatha kukhala kovuta kwa munthu yemwe ali ndi ADHD.

Ngakhale mutha kukhazikitsa chikumbutso ndikusunga mapiritsi anu pamalo omwewo kuti mulimbikitse chizolowezi, simudziwa zomwe zingachitike mwadzidzidzi tsiku lanu. Sungani mankhwala mwadzidzidzi okonzeka!

Chogwiritsira mapiritsi a Cielo ndi chosalala, chosasunthika, komanso chosavuta kunyamula. Chifukwa chake kulikonse komwe upite, mapiritsi ako amapitanso.

3. Malo olamulira

Nyumba iliyonse imasowa likulu lazinthu. Onani Pinterest yolimbikitsidwa yomwe ikugwirizana ndi zochitika zanu.

Patulirani malo, makamaka pafupi ndi chitseko, kuti:

• Whiteboard - kulumikizana ndi mauthenga ofunikira
• Kalendala ya banja
• Malo oti muzitsatira ndikutenga makiyi anu, mapepala, chikwama, zikwama za ana, mabuku amulaibulale, kuyeretsa kouma, ndi zina zambiri.

4. Malo operekera ndalama

Ponena za malo olamula, nayi gawo lofunikira. Chifukwa chiyani mumathera mphindi 30 m'mawa uliwonse mukuyendetsa nokha komanso anthu ena onse mnyumba mukuyang'ana foni yanu kapena laputopu - kapena mukuika pachiwopsezo chogwidwa ndi batiri lakufa?

Mwamuna wanga, yemwe ali ndi ADHD m'nyumba mwathu, amakonda mtundu wophatikizika wopangidwa ndi nsungwi.

5. 'Njira ya Pomodoro'

"Pomodoro" ndi Chitaliyana cha phwetekere, koma simufunikira makamaka timer yofiira yozungulira kuti mugwiritse ntchito njirayi. Nthawi iliyonse idzachita.

Lingaliro ndikuti mudzinyengerere nokha pozengereza ndikupanga ntchito pokhazikitsa nthawi (mwachitsanzo mphindi 10 kuti muleketse desiki lanu). Nyamulani bukuli ndikuwerenga zonse za njira yopulumutsa nthawi yabwino kwa aliyense amene ali ndi ADHD.

6. Mtsuko Wopambana

Makamaka m'masiku oyambirira a matenda ndi chithandizo, zimakhala zosavuta kukhumudwa. Kupita patsogolo kumatha kumva ngati masitepe awiri kutsogolo ndi sitepe imodzi kubwerera - kapena masitepe atatu kubwerera.

Popanda njira yolimbikira, kubwerera m'mbuyo kumatha kusokoneza malingaliro anu ndikudzidalira, ndikupangitsa kuti mukhale ndi malingaliro oti "bwanji muyese?" Lowani: Njira yogwiritsira ntchito kufupikitsa njira yolowera pansi.

Lembani zopambana zazikulu kapena zazing'ono monga: "Wophunzira adandithokoza chifukwa chomumvetsetsa" kapena "Ndamaliza lipoti munthawi yochepa!" Kenako muwaponye mumtsuko. Ichi ndiye mtsuko wanu wopambana. Pambuyo pake, lowetsani ndikuwerenga momwe zingafunikire!

Yesani imodzi mwa mitsuko iyi kuchokera ku Fresh Preservation Store kuti muyambe.

Gina Pera ndi wolemba, mtsogoleri wamisonkhano, mlangizi wachinsinsi, komanso wolankhula wapadziko lonse lapansi pa ADHD wamkulu, makamaka chifukwa zimakhudza maubale. Ndiwonso wopanga nawo limodzi buku loyamba laukadaulo pochiza mabanja omwe ali ndi vuto la ADHD: "Akuluakulu ADHD-Othandizira Amuna Ndi Akazi: Njira Zakuchipatala. ” Adalembanso kuti "Kodi Ndi Inu, Ine, kapena Wamkulu A.D.?Kuyimitsa Roller Coaster Pamene Wina Wokondedwa Ali Ndi Chisokonezo Chosamala. ” Onani mphoto yake blog pa ADHD wamkulu.