Nzira yekubudirira paunenge uri kukoreji
Gore negore munaAugust kanaSeptember, zviuru nezviuru zvevadzidzi vanobva kune zvakagadzirirwa mukati nekuchengetedzwa kwekamba yemusha kune rusununguko uye kuzvimirira kwehupenyu hwekoroji. Kunyange zvazvo inogona kuva nguva inofadza yakazadzwa nemarudzi ose emikana yekudzidza uye kukura, inogonawo kuva nguva yekuzvidya mwoyo uye kukurira-kunyanya kana iwe une hanya-kukanganisa / kushaya hutano (ADHD).
Hausi iwe chete unotarisana nemitoro yakakura, nguva shomanana yakarongeka, zvimwe zvinhu zvinokanganisa, uye mamiriro matsva emagariro, asi iwe unotarisana navo risina hutano hwakawanda hwehutano hwekare hwakanga hwave uine kuchikoro chesekondari.
Unhu hweMudzidzi Akabudirira
Sarah D. Wright, mudzidzisi weDHD uye munyori weFidget kusvika kuChitarudzo : Shandura Boredom yako: Shanduro Dzakagadziriswa Yokurarama neAdD , inotsanangura kuti vadzidzi vanobudirira vanowanzova neunhu hune huno hunovabatsira kuzadzisa zvinangwa zvavo:
- Kubatana nezvinhu kunyange apo kuenda kunowedzera kushivirira (kutsungirira)
- Kugona kunonoka kugutsikana uye kutarisa pamufananidzo mukuru
- Kutarisira nguva uye unyanzvi hwehutano
- Kuedza kuenzanisa kwakanaka pakati pekunakidza nekushanda
Izvo unyanzvi humwe, zvisinei, hahuuye nyore nyore kune mudzidzi ane ADHD. "Mazano masimba makuru (zvinetso zvehurongwa, kusagadzikana , uye nguva dzekutarisira) ndezvechokwadi zviratidzo zveADHD," anodaro Wright.
"Vadzidzi vane ADHD havagoni kuvimba nehutano uhwu nokuti aya ndiwo unyanzvi husina simba."
Izvo ADHD inobata Vadzidzi
Varombo vane hutungamiri hunoita kuti pave nezvinetso zvedzidzo zvevadzidzi kusanganisira kusagadzikana, kuisa mberi, kutanga uye kupedzisa basa, kukanganwa basa rechikoro, kunetseka kuchengeta zvinyorwa, nhaurirano yekunyora kana ruzivo, kushanda zvakaoma masvomhu matambudziko, kupedza mapurogiramu emakore akawanda, kuve nenguva, kugadzirira uye kuronga kwenguva yemberi, uye kunyange kutonga nekudzora manzwiro.
Nhau dzakanaka ndeyokuti idzi nzvimbo dzehutungamiri hunogona kuvandudzwa. Kune vazhinji vekukoloni vadzidzi vane ADHD, dambudziko harisi mukuziva zvokuita, kuri kuita kuti riite. Kudzivisa kukanganisa uye kuchengetedza pfungwa uye pane chinangwa nechirongwa chacho zvose zvinogona kuva dambudziko rinogona kukurumidza kukudzisa kubva pakuzadzisa zvawakagadzirira kuita.
Mazano Okubudirira paChikoro
Nenguva isipi, kune nzira dzakasiyana siyana dzaungashandisa kubatsira kuti urambe uri munzira. Kana uri mudzidzi wekoroji ane ADHD, mazano aya anopiwa naWright ndeawe:
1. Tanga Zuva Panguva
Pane zvinhu zvitatu zvakakosha zvinoita kuti nguva irege kubuda: kumuka nguva refu, kutengesa, uye kusagadziriswa.
Kana kubuda panhovo dambudziko:
- Isa ma alarms maviri kuti uende muchidimbu
- Ita alarm yako muimba kuitira kuti iwe unofanira kubuda pamubhedha kuti udzibvise
- Isa kadhi yepiri apo iwe unoziva kuti ichavhiringidza vavakidzani vako, izvo zvinowedzera migumisiro kana iwe usingabude pamubhedha uye uchidzimisa panguva
- Isa aramu kuti iende mberi kuitira kuti iwe uve pokier mangwanani
Kana kukanganisa kunokonzera:
- Kana zvimwe zvinhu zvinowedzera kukuvadza iwe, sekutarisa email yako kana kuverenga nyaya, ita kuti uve mutemo kuti basa iroro rinofanira kumiririra kusvikira gare gare.
- Ratidza kuti inguva yakadii yaunoda kupfeka, kudya, uye kurongeka uye woisa ma alarms kana zvimwe zviyeuchidzo kukunyora iwe kuti unoda kuita basa iroro rakapedzwa.
Nzira nhatu dzokuzvidzivirira iwe kuti urambe uri purogiramu:
- Kunyangwe ichi chidimbu chichingoshanda mune dzimwe mamiriro ezvinhu, vamwe vanhu vachawana kuti vanogona kushandisa shanduko yemimhanzi yakafanana se timer. Nemuenzaniso, kana iwe uine mimhanzi mimhanzi iyo nziyo imwe neimwe iri maminitsi matatu kusvika kumakumi mana uye une maminitsi makumi matatu kuti uende, purogiramu inogona kutarisa seyiyi: kushambidza uye kupfeka kuimba nziyo 1 kusvika ku3, idya kuimba nziyo 4 kusvika ku6, enda zvinhu zvako pamwe chete panguva yenziyo 7, uye kunze kwemukova nenziyo 8. Ichashanda zvakanaka kana iwe ukashandisa kusanganiswa kumwechete mangwanani oga oga.
- Shandisa foni yako kana kutenga chiyeuchidzo chinogadziridza chengetedza saka maaramu ako anogara ari pedyo.
- Isa rakavhara zororo muimba yako uko iwe unogona kuzviona nyore nyore. Kana mukamuri yako iine chikamu chekamuri pamwe nekamuri imwechete uye yekushambidzira, isa mavharo emadziro munzvimbo idzodzo zvakare.
Kana kusakanganiswa ndeye nyaya:
- Gadzira "launch pad" nekunze kwemukova. Chengetedza zvinhu zvose zvaunoda mangwanani-ngwanani usiku hwakatangira (sebhasi rako, makii) uye uise pazhe yekutangira.
- Siya iwe chinyorwa pamutambo wekutanga saka mangwanani iwe unogona "kudzokorora" uropi hwako nezvinofanira kuyeuka zuva iroro. Zvadaro zvinhu zvose zvichave zvakagadzirira kuti iwe ubate iwe paunopinda musuo.
2. Shanda Nechishuvo Chako Chekuita Procrastinate
Kunyangwe izvi zvingaita sezvisingabatsiri, kana iwe uchinzwa chido chekudzivisa, enda nemanzwiro. Wright anotsanangura kuti kana iwe uine ADHD dzimwe nguva nguva chete chimwe chinhu chinowanikwa chiripo zvisati zvaitika. Panguva iyoyo hapana chinhu chinonyanya kukosha, kuwedzera kukurumidza uye nemigumisiro kana iwe usingaiti NOMWE. Unhu uhwu ndihwo hunogona kuita kuti basa riitike. Saka, shanda pamwe chete. Ronga kuti uzvidzivirire, asi shandisa chikwata kuitira kuti ugone kuchibvisa. Somuenzaniso, kana iwe uchifanira kunyora pepa, iva nechokwadi chokuti watoita kuverenga kana kutsvakurudza uye une pfungwa yezvaunoda kunyora. Ratidza kuti maawa mangani aunoda kuakanyora, zvivhare maawa iwayo kunze kwepurogiramu yako, uye ipapo, pamwe chete nenguva yakatarisa mumaziso, gara pasi uite.
3. Dzidza Simerter Haisi Nesimba
Kunyanya kushanda uye kushanda chiyeuchidzo ndechezvinhu zviviri kune vanhu vakawanda vane ADHD. Kutsvakurudza kunoratidza kuti kudzidza kwema-modal kunobatsira vanhu kudzidza nekuyeuka. Saka, panzvimbo yekuedza zvakaoma kukumanikidza ruzivo mumusoro wako, tanga kugadzira. Wright anopa mienzaniso ye nzira yekusika yekudzidza nekuyeuka zvawakadzidza:
- Sezvaunenge uchiverenga, shandisa pfungwa dzakasiyana-siyana
- Ita zvinyorwa uye uzvigadzire
- Ita zvinyorwa zvinyorwa zvine iPhones kana zvimwe zvinyorwa uye uzviongorore sezvaunofamba pamusasa
- Shandisa minemonics kuti upe nzira dzakanaka dzekuyeuka
- Edza kumira apo uchiverenga
- Edza kuverenga basa racho zvinonzwika iwe uchishandisa izwi rinotaurira (kwete rinokuvadza)
- Kana iwe uchikwanisa, tora shanduro yemutauro webhuku uye uiteerere paunenge uchitora manotsi uye / kana kudzidzira (treadmill inogona kubatsira pano)
- Tsvaga kudzidza shamwari
Kwete zvose zvinoshanda kumunhu wese, asi edza kuisanganisa uye ona zviri kuitika. Wright anotaurawo kuti kutora mapurogiramu ega kwemaawa maviri uye kuwana kukwana kwakakwana chikamu chekudzidza wakachenjera, kwete zvakaoma. Kurara kunokanganisa kudzidza munzira mbiri. Chokutanga, kushaiwa kwehope kunobata zvakaipa pamhedziso yenguva pfupi, ndizvo zvauri kushandisa kushandisa zvinyorwa paunodzidza. Chechipiri, kurara kunodiwa kuti udzore nguva dzenguva pfupi kurangarira mupfungwa dzenguva refu, ndizvo zvauchave uchivimba nazvo kana yava nguva yekuedza. Saka iva nechokwadi chekurara zvakakwana kana iwe uchida kuwana zvakanakisisa kubva panguva yako yekudzidza.
4. Rongedza Nguva Yako Yokudzidza
Vadzidzi vakawanda vane ADHD vakachenjera chaizvo. Vanokwanisa kazhinji kukwevera gira rinopera kuchikoro chesekondari, kana kunyange rakanaka, kungovhiringidza usiku huno husati hwaedzwa. Mhedziso ndeyekuti urongwa hahuzoshanda mujijiji . Wright anoti mutemo wakanaka wechikwata chekoroji 2-2.5 maawa ekudzidza nguva nenguva yevhiki yezvikamu zvose zvekodzero. "Chaizvoizvo, iwe unofanira kufunga nezvekorojiji sebasa uye uronga kupedza maawa makumi mana pavhiki pamakirasi uye mukirasi basa," anodaro. "Chii chinoshanda kuvadzidzi vakawanda ndechekuita kojiji sebasa: kwemaawa 9 pazuva, mazuva mashanu pavhiki, uri kushanda pachikoro, zvinoreva panguva iyo usati uri mumakirasi iwe uri pane imwe nzvimbo kudzidza kana kubata chirwere chinokurumidza kudya. Zvino iwe unotanga kuva neusiku uye vhiki dzevhiki. Kana iwe uchida kutamba mitambo, iwe uchafanirwa kuumba iyo maawa ekudzidza akapedzwa pamitambo nguva imwe. Chero bedzi iwe uchivhara nhamba inotarisirwa yamaawa pane imwe nzvimbo mumarongwa ako ezuva nezuva uye yeuka kuti chikoro ibasa rako, iwe unofanira kunge wakaita zvakanaka. "
5. Rongedza Nguva Yako: Ongorora uye Ongorora
Icho chinogona kunge chisinganzwisisiki, asi zvakakosha zvikuru kuronga nguva yekugadzirira . Kana iwe usingakudziri tsika iyi, uchawana iwe pachako uchiita zvekuita zvekare pane kungofambisa. Wright anokurudzira kuita chirongwa chepamusoro- svondo revhiki mushure meMuvhuro mangwanani, uye kwevhiki yeChishanu. Zvadaro woongorora zuva rega rega chirongwa ichi pamusoro pekudya kwemazuva emangwanani-zvichida kuwedzera mamwe mashoko-kuti uone kuti unoziva chii chiri kuuya nenzira yako zuva iroro. Apo iwe unogona kuongorora zvaunoda kuti uite maererano nezvose zvaunogona kuita, saka iwe unokwanisa kuisa mberi pane izvo zvinoda kuitwa pakutanga uye kuzvitarisira.
6. Gadzirirai Purogiramu Yenyu
Ne ADHD, iyi nguva dzose iri chikamu chakaoma. Kana uchida mibayiro, shandisa. Somuenzaniso, iwe unogona kuzvitaurira iwe, "Ndichaverenga kwemaawa maviri ndozoenda kuimba yekofi." Unokwanisa kutaurirana mibayiro yezvikoro zvakanaka nevabereki vako zvakare. Kana iwe uri kukwikwidza, shandisa izvo. Sarudza mumwe mudzidzi mukirasi yako waunoda kuita zviri nani kupinda uye oenda. Kana iwe uchiziva kuti iwe unopindura mukushungurudzika kwepakati pevanhu, ronga zvirongwa nevadzidzi vaunodzidza navo kuti vadzidze pamwe chete kuti urege kuvadzivisa . Ita sarudzo nevadzidzisi nokuda kwechikonzero chakafanana. Iwe unogona kunge usingadi kudzidziswa, asi iwe unogona kutora nguva yakadzidza yekudzidza. Sezvo mazano aya anoratidza, pane nzira dzose dzekubatsira iwe kubatana neurongwa hwako. Kuteerera kurongwa hwako ndikowo uko mudzidzisi angangouya zvakakwana.
ADHD Coaching muChikoro
Pane humwe huri kuwedzera huchapupu, hutsvakurudzo uye anecdotal, kuti ADHD coaching inogona kuva nzira inokosha mukubatsira vadzidzi kudzidza kuronga, kuisa mberi, uye kuramba (tevera urongwa). Coaching inobatsira vadzidzi kuvaka hukuru hwekutonga uye kutungamirirwa. Iyo inoderedza kuderedza uye kushungurudzika vadzidzi vakawanda veADHD vanonzwa uye vanowedzera kuzvivimba nekugutsikana.
Izvo zvine simba pamusoro peHADH coaching ndeyekuti kuburikidza nekugadziriswa, vadzidzi vanodzidza kudzidzisa ivo pachavo. "Vanodzidza unyanzvi hwavanoda kuti vave vanozvigadzirira uye vanobudirira uye chaizvoizvo kusimbisa hutano hwavo hukuru hwekushanda mukugadzirisa. "Kana iwe ukakwanisa kukudzikisa hutungamiri hwako hunoita basa, iwe unogona kubudirira zvikuru kune dzimwe nzvimbo iwe pachako," anodaro Wright. Iyi ndiyo simba ADHD coaching inounza muupenyu hwomunhu.
Rimwe bhonasi-nokuti vatokari vakawanda vanoshanda pafoni, unogona kutora mudzidzisi wako newe chero kwaunoenda. Zvinosuruvarisa, zvinoshamisika kuti zviri nyore kune vadzidzi vane ADHD kuti varare shure nokukurumidza vasina kunyange kuzviziva. Kuva wakagadzikana uye kuwana mazano munzvimbo ino kutanga kuti ubatsire kuti kubudirira kunoshanda zvakanyanya kupfuura kuedza kubvisa kubva muhomwe kana kukanganisa kusinganisa. Funga kutanga kutanga nemudzidzisi weDHD kuti ubatsire kuchinja kuhupenyu hwekoroji kune mufaro, kubudirira, uye kubudirira.
> Kwakabva:
> Zeigler Dendy CA. Basa reMutungamiri weDHD uye Chikoro Chinobudirira. ADD Resource Center. Updated 2011.