Ngā Hoahoa o ngā Tikanga Ito: Te Hanga Ritenga e Mau Ana ki te Pūtaiao Nudge

He aha te take o ngā taahiraa iti e kawe ana ki ngā wikī nui

I mua i taku mōhio, i whakapono au me nui te panoni ki ngā tohu nui me ngā kawenga nui ia rā. Ka tīmata au i te wiki me te ū ki te whakaaro mō te wā teitei kotahi, te tuhituhi kupu mano, kātahi ki te tae ki te gym i te ata. I te Rā Pōrō, i te mea o te kawenga me te mārō, ka ngaro au i ngā mea katoa. Mēnā kua wheako koe i tēnei, kāore koe i te mea anake. Ka rerekē te panoni whanonga nui i roto i te wā, ā, i ētahi wā ka puta mai ngā wikī iti hei hurihanga tūturu. I roto i tēnei tuhinga, ka titiro mātou ki te tauira Tiny Habits a BJ Fogg, ki te pēhea e whakamahi ai ngā kaihanga neurodiverse i tēnei mea ki te whakatuwhera i te ū, me te pēhea o ngā taahunga aunoa o nxt ki te pupuri i tō kaha ki mua.

Te Pūtaiao o ngā Tikanga Iti

Ko BJ Fogg tētahi pūtaiao whanonga i waihanga i te Tikanga Tiny Habits kia māmā ai te panoni ki tētahi mea kāore koe e āwangawanga. E toru ngā pou: whāinga, āhei, me te tohu. Mēnā ka heke te whāinga, ka taea te tohu i te wā tika hei whakaoho i te tikanga. E tūtohu ana a Fogg ki te tīmata ki tētahi mahi iti pēnei i te tāpiri rua ōu pūkō i muri i te horoi niho.

Ko tēnei micro-action e whakakī ana i tō roro ki te hiahia mō te whakakapi me te hoatu ki a koe te iti ake o te whakatutuki. He mea pērā ki te dopamine iti i roto i tō roro o mua. I te roa, ka noho ēnei tikanga iti ki ngā tohu horopaki aunoa. Mēnā e kaha ake te noho, ka iti ake te pūkete o te hinengaro ki te pupuri i te mea e whakahaeratia ana koe.

He aha te mea e pai ana tēnei ki ngā roro neurodiverse

Kua roa au e mahi ana ki ētahi hoa e whai ADHD, ā, ka kī ake rātou he tautohetohe o te whakatau. Mō te aro ki tētahi mahi nui, ka riro te roro i te pūnaha o te whakaaro me te nui o ngā whiringa, ā, ka kanga te tukanga. Ko ngā tikanga iti te otinga tino pai nā te mea ka whakaiti i te poriwiri o te te tīmatanga, ā, ka pētia te huarahi ki te whakapai ake i te wā. Hei tauira, “Ka whakatuwhera au i tētahi tuhinga mā te kōrero poto i muri i taku kawhe.” Mā tēnei tohu iti, kāore e taea te whakaroa. Mēnā ka whakahirahira ngā micro-wins, ka whakapiki koe i te mana ki te mahi anō. I te piki haere o ēnei mea iti, ka puta te pūmau o te kaha ki te whakahaere i ngā tikanga nui ake.

Te Hoahoa o ōu Micro-Ritenga

I mua i te timatanga ki ngā tikanga iti, me whai kia whai mātāpono:

• Tārua ki tētahi tikanga ake nei koe e mōhio ana: herea tō mahi hou ki tētahi mea e mahia koe i ia rā, pērā i te horoi niho, te kawhe, te whakatuwhera i tō rorohurua.
• Kia iti rawa: whakapāhia he mahi e tōpū ki raro i te 30 hēkona. Iti ake, pai ake.
• Whakamārama ki te wā e mahia ai: whakamārama mārama ki te wā, ki te wāhi, ki te mea ka mahia e koe. Ko ngā mōhiotanga pēnei ki “Ka panui au” kāore e pai te mea.
• Whakakina te harikoa i te wa poto: kia kaha te whāki-a-ringa, te kupu, te patu i te muri o te rā, te emoji. He mea nui tēnei mō te here o te ritenga.

Kia u ki tō micro-rutenga tuatahi mō te wiki, ā, patapata ki te āhua o te mōhiotanga. Mēnā e nui ana, whakaiti anō. Mēnā e māmā, ka taea te piki ake ki te 5 ki te 10 pāwhiri i te wā ōrite, ki te tāpiri i tētahi atu micro-habit ki tō ritenga.

Ngā Tauwhiwhi i te hātewā o ngā Kaihanga Neurodiverse

Kua kōrero au ki ētahi hoa neurodiverse e whakapono ana ki ngā tikanga iti. Anei ētahi tauira ka whai whakaaro:

• Tīmata i te Whakahoho Start-Up: Ka whakakaha a Sarah i te wā e tīmata ana i tana huarahi ki te tuna i a ia ake “Go Live” me te whakaputa karere ki tōna hapori. Ā, mā taua toro ki te hāpori, ka whakanui ake tana korōria ki te kai i te mea nui ake.
• Whakaaro Maki ki te Whakawhānau: I a Alex, i ngā wā e whakapono ana ki te paepa o ngā pānga o te wā o te mahi, i te porowhita ki te mea “Tango rua ngā pill” ki te toto i ētahi o ngā here o te kawenga.
• Puka Writing Warm-Up: Ka mahia e Priya tana te whāinga o te tina o te inu i te kapu kāre i te rangi ki te tānga ki runga i te tōtonga o tana papeti; i muri i tana tunu, ka tuhituhi ia ki te rerenga kotahi i tana puka. He mea iti, engari he mea whakaoho i tō roro ki te eke ki te wā e takoto ai te teu.

E kore e tīmata rātou ki ngā whāinga nui. I tīmata rānei rātou ki te whakaiti i ā rātou tikanga ki te rahi o ngā mea, nō reira ka hurihia te ao.

Ngā Wiki Iti, He Rere o te Pūnaha

Ehara te hanga ritenga roa i runga i te kaha kaha, engari ki te whakarite i ōu taiao me ōu whanonga kia whakamāunga te roro ki te mahi kaha mōu. Mā te here i ngā micro-rutenga ki ngā tohu kei roto i te wā, me te whakarite i te mea e koe e whakanui ana i ia wā, ka whakaputa koe i te panoni ā-tau ki ngā whāinga nui ake.

Homai te Tiny Habits i te wā kei te tae ki tēnei wiki. Kikohia tētahi whāinga e manaaki ana koe, whakaiti ki te mea kia mīharo te āhua, ā, herea ki tētahi mea e mahia koe ake. Muri iho, whakapā mai ki te akiaki ki te kaha ki te nuinga o ōu hiahia. Mō te wā roa, ka puta koe ki tētahi turanga o ngā wikī iti e ārahi ana ki ōu moemoeā nui ake.

Ngā mea iti, ngā mea māmā, me te pai o te haerenga.