Stephen King, Michael Phelps, Ellen Degeneres… Muli pakampani yabwino ngati muli ndi ADHD. Koma kodi mungatani kuti mukhalebe opindulitsa? Kodi zokolola zimatanthauza chiyani kwa munthu yemwe ali ndi vuto lochepa?
Werengani malangizo amomwe mungakhalire opindulitsa ndi ADHD.
Kodi ADHD N'chiyani-Ndipo Mapindu Ake Obisika Ndi Chiyani
ADHD ili ngati kuyesa kuwonera makanema angapo a TV nthawi imodzi ndi chowongolera chakutali chokhazikika "kutsogolo mwachangu." Zimakulepheretsani kuyang'ana chinthu chimodzi kwa nthawi yayitali, pamene malingaliro anu amadumpha ngati ubongo wa chule. Anthu a ADHD angavutike kukhala okonzeka komanso kufotokoza zakukhosi kwawo.
Koma ilinso ndi mphamvu zapadera. Ngati anthu omwe ali ndi vutoli aphunzira momwe angagwiritsire ntchito mphamvu zawo, amatha kukhala opanga mopambanitsa.
Momwe Mungayang'anire Pamene Simungathe: Malangizo 7 Kwa Anthu Omwe Ali ndi ADHD
Khalani omasuka kusakaniza ndi kufananiza izi:
Nenani Bwino Ntchito
Lekani kutsatira zomwe munthu amayembekeza pakuchita kwanu. Ngati muli ndi ADHD, zikutanthauza kuti ndinu apadera! Anthu ena ali bwino kupita kumalo ochitira masewera olimbitsa thupi, kugwira ntchito maola 8 molunjika, kuphika chakudya chamadzulo kwa banja lonse, ndi kuwerenga masamba 20 a nthano zopeka. Koma ili silingakhale lingaliro lanu la zokolola.
Yesetsani kugwira ntchito pa liwiro lanu komanso kukwaniritsa zolinga zazing'ono tsiku lililonse. Ngati mukufuna, tsegulani kwa bwana wanu ndikuvomera mkhalidwe wanu. Osawononga moyo wanu poyesa kuchita mopambanitsa. Mwakwana!
Gwiritsani Ntchito Njira Zowongolera Nthawi
Monga munthu yemwe ali ndi ADHD, mungamve ngati mukugwira ntchito maola molunjika popanda kupuma. Komabe, izi zingawononge ubongo wanu. Yesani njira ya Pomodoro: gwirani ntchito kwa mphindi 25, kenako mupume mphindi 5. Makanema ambiri a "Phunzirani Ndi Ine" pa YouTube adapangidwa motsatira njirayi. Kusewera imodzi kumbuyo kungakuthandizeni kuti musamachite mantha pamene mukulimbikitsa kupuma mokwanira.
Tengani kope ndikulemba ntchito zanu za tsikulo. Zingakhale zovuta poyamba chifukwa muyenera kubwerera m'mbuyo ndi kuganizira za izo, koma musadandaule - simukupanga malonjezano ovuta. Sonkhanitsani malingaliro anu ndikulemba papepala kuti muwachotse m'mutu mwanu. Osadzikakamiza kuti mumalize 100% pamndandanda; yambani pang'ono ndikuchita zomwe mungathe. Mukamaliza ntchito, idutseni ndipo mutenge kamphindi kuti muwone momwe ikumvera.
Konzani Malo Ogwirira Ntchito Amene Mumakonda
Anthu ambiri omwe ali ndi ADHD amati malo awo ogwirira ntchito amawongolera kupita patsogolo kwawo. Konzani malo achinsinsi ogwirira ntchito. Izi zitha kukhala kabati yanu, chipinda chochezera, kapena khonde. Ngati mungathe, konzani zowonera nyanja kapena dimba kuti mulimbikitse kulenga. Ngati mulibe chuma chambiri kuti mukwaniritse, yesani kukokera kanema wa 4K YouTube wamalo omwe amakulimbikitsani kuti muzisewera kumbuyo.
Ngati mumagwira ntchito popanda intaneti, konzani malo ogwirira ntchito osangalatsa okhala ndi maluwa, zithunzi, makandulo, ndi magetsi kuti mukweze mtima wanu. Musamade nkhawa ndi kusunga ukhondo, kapena mungadzisokoneze ndi ntchito yosafunikira.
Ikani Nyimbo Zomwe Mumakonda
Nyimbo zimathandizira malingaliro anu, zomwe zimakulolani kuchita bwino. Kwa ambiri, izi zimagwira ntchito. Sakani mndandanda wanyimbo za ADHD YouTube kapena pangani zanu.
Sankhani nyimbo zabwino kwambiri kwa inu: zapamwamba, zozungulira, kapena techno. Koma muyenera kukhala chete pamene mukufunika kuika maganizo anu kwambiri.
Zidziwitso za Balance
Zidziwitso ndi njira yabwino yolumikizirana ndi abwenzi, abale, ndi ntchito, koma kupezeka nthawi zonse kumatha kusokoneza komanso kutopa. Umu ndi momwe mungachitire ndi izi:
- Ikani foni yanu m'chipinda china pamene mukugwira ntchito mozama
- Gwiritsani ntchito zowonjezera msakatuli kuti muchepetse zidziwitso
- Tsegulani tabu imodzi yokha nthawi imodzi
- Konzani nthawi yowonera zidziwitso panthawi yopuma
Sinthani Kadyedwe Kanu
Ndikofunika kudya wathanzi-kapena kuyesa kutero-makamaka ngati muli ndi ADHD.
Onjezani zipatso ndi ndiwo zamasamba zambiri pazakudya zanu kuti muchepetse chimbudzi. Sankhani mafuta athanzi monga salimoni, njere za nsalu, ndi walnuts kuti mukhale ndi thanzi labwino muubongo wanu. Idyani nyemba kuti muthandizire kupanga ma neurotransmitters, omwe amakhala ngati onyamula maimelo omwe amatumiza mauthenga pakati pa ma neuron muubongo wanu. Ma Neurotransmitters amathandizira kuwongolera kusinthasintha, kukumbukira, ndi magwiridwe antchito onse aubongo, kusunga malingaliro anu akuthwa komanso okhazikika.
Anthu a ADHD ayenera kuchepetsa caffeine kuti apewe zovuta zosafunikira. Yesani decaf m'malo mwake.
Dzisamalire
Mungachitire chifundo mnzanu wothyoka mwendo eti? Chifukwa chake, khalani bwenzi lanu lapamtima ndikuwonetsa kumvetsetsa komweko kwa inu nokha.
Liven kungakuthandizeni kusintha macheza amkati mwa kutsata malingaliro anu, malingaliro anu, ndi khalidwe lanu. Gwiritsani ntchito pulogalamuyi ngati bwenzi lanu paulendo wodzipeza nokha. Ili ndi maphunziro akuluma kukuthandizani kuti muphunzire zambiri za nkhawa komanso wothandizira wa AI kuti akuthandizeni kubwerera m'mbuyo ndikudziwonera nokha.
Mukakhala paulendo, mudzayankha mafunso omwe akupanga pulogalamu yaumoyo wanu ndikuchitapo kanthu pang'ono kuti mudzivomereze.
Pomaliza, kumbukirani kudzikonda nokha mokwanira kukumbatira zonse zomwe muli. ADHD sichimakufotokozerani-ndi njira yoyenera, ingakuthandizeni kukhala bwino pa zomwe mumachita-tsiku ndi tsiku.
