I-LIVESTREAM IYAQHUBEKA: Chofoza uphawu lokuQALA uma usulubonile. Uma usudlalile, sicela uchofoze kuphawu lwesipika ukuze uyekise ukuthula.

Ungagxila Kanjani Lapho Ungakwazi: Amathiphu Kubantu abane-ADHD

IZINDABA ZE-PR

UStephen King, uMichael Phelps, u-Ellen Degeneres… Unenkampani enhle kakhulu uma une-ADHD. Kodwa ungahlala kanjani ukhiqiza? Kusho ukuthini ukukhiqiza kumuntu onenkinga yokunaka? 

Funda ukuze uthole amathiphu okuthi ungakhiqiza kanjani nge-ADHD.

Iyini I-ADHD—Futhi Ziyini Izinzuzo Zayo Ezifihliwe

I-ADHD ifana nokuzama ukubuka imidlalo ye-TV eminingana ngesikhathi esisodwa nesilawuli kude esinamathele “kuqhubekela phambili ngokushesha.” Kwenza kube nzima kuwe ukugxila entweni eyodwa isikhathi eside, njengoba ingqondo yakho igxuma njengexoxo lobuchopho. Abantu abane-ADHD bangase bakuthwale kanzima ukuhlala behlelekile futhi baveze imizwelo yabo. 

Kodwa futhi inamandla ayingqayizivele. Uma abantu abanalesi sifo befunda indlela yokusebenzisa amandla abo, bangakwazi ukudala ngokweqile. 

Ungagxila Kanjani Lapho Ungakwazi: Amathiphu angu-7 Kubantu abane-ADHD

Zizwe ukhululekile ukuhlanganisa nokufanisa lokhu: 

Chaza kabusha Ukukhiqiza

Yeka ukulandela okulindelwe umuntu ekusebenzeni kwakho. Uma une-ADHD, kusho ukuthi ukhethekile! Abanye abantu balungile ngokuya ejimini, ukusebenza amahora angu-8 aqondile, ukupheka isidlo sakusihlwa somndeni wonke, nokufunda amakhasi angama-20 ezinganekwane. Kodwa lokhu kungase kungabi umbono wakho wokukhiqiza. 

Zijwayeze ukusebenza ngejubane lakho futhi ufinyelele imigomo emincane nsuku zonke. Uma uthanda, vulela umphathi wakho futhi wamukele isimo sakho. Ungamoshi impilo yakho ngokuzama ukwenza ngokwedlulele. Wanele! 

Sebenzisa amasu okuphatha isikhathi 

Njengomuntu one-ADHD, ungase uzizwe uthanda ukusebenza amahora aqondile ngaphandle kwamakhefu. Nokho, lokhu kungalimaza ubuchopho bakho. Zama indlela ye-Pomodoro: sebenza imizuzu engama-25, bese uthatha ikhefu lemizuzu emi-5. Inqwaba yamavidiyo athi "Funda nami" ku-YouTube akhiwe ngale ndlela. Ukudlala eyodwa ngemuva kungakusiza uhlale ugxilile kuyilapho kukhuthaza ukuphumula okulinganiselayo.

Thatha inothibhukhi bese ubhala imisebenzi yakho yosuku. Kungase kuzwe kunzima ekuqaleni ngoba uzodinga ukuhlehla futhi ucabange ngazo, kodwa ungakhathazeki—awenzi noma yiziphi izibopho ezinzima. Qoqa imicabango yakho bese uyibeka ephepheni ukuze nje uyisuse ekhanda lakho. Ungazicindezeli ukuthi ugcwalise u-100% wohlu; qala kancane wenze lokho ongakwenza. Uma uqeda umsebenzi, weqe futhi uthathe isikhashana ukubona ukuthi uzizwa kanjani.

Hlela Indawo Yokusebenzela Oyithandayo

Abantu abaningi abane-ADHD bathi indawo yabo yokusebenza ilolonga inqubekelaphambili yabo. Hlela indawo eseceleni yomsebenzi. Lokhu kungaba ikhabethe lakho, igumbi lokuhlala, noma i-balcony. Uma ukwazi, hlela ukubuka kolwandle noma kwengadi ukuze ukhuthaze ubuciko. Uma untula umcebo wokukhiqiza ongawukhokhela, zama ukudonsa ividiyo ye-YouTube engu-4K yendawo ekukhuthaza ukuthi uyidlale ngemuva.  

Uma usebenza ungaxhunyiwe ku-inthanethi, hlela indawo yokusebenza ejabulisayo enezimbali, izithombe, amakhandlela, nezibani ukuze uphakamise umoya wakho. Ungagxili kakhulu ngokuyigcina ihlanzekile, noma ungase uziphazamise ngomsebenzi ongadingekile. 

Faka Izingoma Ozithandayo 

Umculo uqondisa imicabango yakho, ikuvumela ukuthi wenze kangcono. Kwabaningi, lokhu kuyasebenza. Sesha uhlu lwadlalwayo lomculo we-ADHD we-ADHD noma uzenzele owakho. 

Khetha imisindo engcono kakhulu kuwe: yakudala, i-ambient, noma i-techno. Kodwa kufanele uyigcine ithule lapho udinga ukugxila kakhulu. 

Izaziso Zebhalansi

Izaziso ziyindlela enhle yokuhlala uxhumene nabangane, umndeni, nomsebenzi, kodwa ukutholakala njalo kungase kuphazamise futhi kukhathale. Nansi indlela yokubhekana nalokho:

  • Faka iselula yakho kwelinye igumbi uma ujulile usebenza
  • Sebenzisa izandiso zesiphequluli ukukhawulela izaziso 
  • Gcina ithebhu eyodwa kuphela ivuliwe ngesikhathi 
  • Hlela isikhathi sokuhlola izaziso ngesikhathi sakho sekhefu

Hlela kabusha Ukudla Kwakho

Kubalulekile ukudla okunempilo-noma okungenani uzame ukwenza kanjalo-ikakhulukazi uma une-ADHD. 

Engeza izithelo nemifino eminingi ekudleni kwakho ukuze uthuthukise ukugaya. Khetha amafutha anempilo njenge-salmon, imbewu yelineni, nama-walnuts ukuze usekele impilo yobuchopho bakho. Yidla okusanhlamvu ukuze usekele ukukhiqizwa kwama-neurotransmitters, asebenza njengabathwali bemeyili abaletha imilayezo phakathi kwama-neurons ebuchosheni bakho. Ama-Neurotransmitters asiza ukulawula imizwa, inkumbulo, nokusebenza kwengqondo iyonke, igcine ingqondo yakho ibukhali futhi ilinganisele. 

Abantu abane-ADHD badinga ukunciphisa i-caffeine ukuze bagweme ukukhathazeka okungadingekile. Zama i-decaf esikhundleni salokho.

Zinakekele

Ubungaba nobubele kumngane ophuke umlenze, akunjalo? Ngakho-ke, yiba umngane wakho omkhulu futhi ubonise ukuqonda okufanayo kuwe.

U-Liven ingakusiza ukuthi ulungise leyo ngxoxo yangaphakathi ngokulandela imizwa yakho, imizwa nokuziphatha. Sebenzisa uhlelo lokusebenza njengomngane ohambweni lwakho lokuzitholela ngokwakho. Inezifundo zosayizi wokuluma ukukusiza ukuthi ufunde kabanzi mayelana nokukhathazeka kanye nomsizi we-AI ukukusiza ukuthi uhlehle futhi ukwazi ukuzibona. 

Ngesikhathi sokugibela, uzophendula imibuzo ebumba uhlelo lwakho lwempilo yomuntu ngamunye futhi uthathe izinyathelo ezincane zokuzamukela.

Okokugcina, khumbula ukuzithanda ngokwanele ukuba wamukele konke oyikho. I-ADHD ayikuchazi-ngendlela efanele, ingakusiza ukuthi ube ngcono kulokho okwenzayo-usuku nosuku.

Bhalisa
Yazisa ngakho
isivakashi
0 Amazwana
Ukuba
Okudala kakhulu
Okungaphakathi Okuphakelayo
Buka wonke amazwana
0
Ungathanda imibono yakho, ngicela uphawule.x
Yabelana ku...