Kuchenjerera inzira inayo muhuropi hwemunhu inotitendera kuisa pfungwa pane chimwe chinhu kana kufunga pane imwe nguva panguva. Paunenge uine ADHD , unganzwa kuti hauna simba pamusoro pekutarisa kwako. Zvisinei, kucherechedza haisi yezvinhu zvakasara; iyo inogona kudzidziswa semusimba uye inoshandiswa nemanzwiro ako uye mararamiro ako.
Ngatitangei kutarisa:
1. Mhando dzakasiyana dzekucherechedza
2. Zviitiko zvinokubatsira
3. Mazano anoshanda ekukubatsira kuti uwedzere kutarisa
Kune marudzi mana ekufungisisa:
Kusimudzirwa
Kukwanisa kuramba uchiisa pfungwa pane chimwe chinhu (semuenzaniso, kuverenga bhuku). Paunenge uine ADHD, kukanganisa kumwechete (semuenzaniso, gonhi rinoputira) rinowanzoreva kutarisa kwakasimba kunoputsika.
Kuchenjerera kusarudzwa
Kuva akakwanisa kubvisa ruzha rwenzira uye kuisa pfungwa pane chimwe chinhu. Semuenzaniso: Muchitoro chekofi, unovhara vamwe vanhu kutaura uye uverenge bhuku rako.
Kushandura Kunzwisisa
Kuva wakakwanisa kutamisa pfungwa yako kubva pane chimwe chinhu kuenda kune umwe; kunyange zvazvo mabasa aida zvikamu zvakasiyana zveuropi. Semuenzaniso: Paunounganidza Ikea shandiswa, iwe unofunga unotanga kubva pakuverenga mirayiridzo yekutengesa pamwe zvikamu zvefenicha.
Kuparadzaniswa
Kukwanisa kuisa pfungwa pazvinhu zviviri panguva imwechete (semuenzaniso, kutaurirana uye kutamba mutambo wemakombiyuta). Vanhu vazhinji vane ADHD vane matambudziko nekucherechedzana.
Muzuva rako rose, tanga kuona kuti ndeupi rudzi rwekucherechedza kwauri kushandisa. Iwe unogona kunge uwana zvimwe zvekucherechedza makosi ane simba kupfuura mamwe. Izvi zvakajairika!
Zvikonzero Zvinokurudzira Kuchenjerera
Kukurudzira kunowedzera chikamu chikuru mukunyatsokwanisa kubhadhara kune chimwe chinhu. Funga kwekanguva nezvebasa raunoda kuita.
Unofunga kuti iwe unofunga nezvei? Zvichida zvakasiyana! Iye zvino funga nezvebasa rausingadi. Unofunga kuti iwe unofunga nezveizvi? Nokuti chikonzero chako chakakosha pamabasa ekubvumira (semuenzaniso, mabasa epamba), ndizvo zvaunokwanisawo kuteerera.
Manzwiro chimwe chinhu chinokurudzira kufunga. Paunonzwa uchinetseka kana kufunganya, kukwanisa kwako kubhadhara kunoderedza. Pazuva apo iwe unofara uye wakasununguka, kutarisa kwako kuchave kwakakura pane zuva rinonetsa, kunyange zvazvo basa racho rakafanana.
Chii chaungaita kuti uwedzere kutarisa kwako?
1) Kudzidzira
Kudzidzira muviri kunobatsira zviratidzo zvakawanda zveDHD, kusanganisira kutarisa uye kutarisa. Muzvokwadi, mubhuku rake, Spark: The Revolutionary New Science yekudzidzira uye Brain , John Ratey anoti kurovedza kunogona kunge kwakakosha semishonga yeHADH kune vamwe vanhu.
2) Kufunga Kufungisisa
Dzidzira kurangarira mupfungwa . Inobatsira kuvandudza kutarira uye kuisa pfungwa uye kuderedza kudzvinyirira. Vanhu vazhinji vane ADHD vanogona kuita nekufungisisa mupfungwa, kunyange kana vakanetsana nemamwe marudzi ekufungisisa.
3) Mhando dzeBongo
Pane humwe hupi hupi hunopesana pamusoro pemhando yemitambo yehuropi inobatsira kutarisa. Dzimwe dzidzo dzinoti havabatsiri, asi vamwe vanoti vanobatsira; asi chete pamitambo ivo pachavo.
Nzira yakanakisisa yekuziva kana mitambo yeuropi yakakubatsira iwe kuzviedza.
4) Kuputsa
Paunenge uchitarisa pane rimwe basa, tumira zvishoma. Zvakangofanana nekurova bhodhi rezorodza yeuropi yako. Iko hakusi maitiro emashiripiti ehuwandu hwebasa kuti aputse nguva. Vamwe vanhu vakaita semaminitsi makumi matatu nemaminitsi mashanu. Vamwe vanoda kushanda kwemaminitsi 45 uye vane maminitsi gumi nemashanu. Edza zvisarudzo zvishoma uye sarudza kuti ndezvipi zvakakunakira iwe.
5) Chengetedza Kushungurudzika
Nokuti kushungurudzika kunoderedza kutarira kwako, iva nyanzvi pakushandisa. Edzai mazano anobatsira pamusoro pekuderedza kushushikana kwako kana une ADHD.
Kunobva:
John Ratey, Spark . The Revolutionary New Science of Exercise uye Brain, Little, Brown uye Company. 2013.