Ukusebenza Okufaneleko kwe-ADHD: Ukuklama Amathuluzi Anceda Ngempela
Ekuseni kwe-ADHD kungaba ukugawula i-cereal engaphelele, ukungena emazingeni e-social media, kanye lokukhumbula ngokuzumayo ibhili elingamukelwa phakathi nosuku. Izeluleko ezithi “bhala uhlu kuphela” ziqhuba ukulwela okuyinhloko: uhlu luyanyamalala, ukushintsha umongo kuyacasula, futhi isinyathelo sokuqala sivamise ukufakwa phansi.
Ukuqonda izithiyo eziyinhloko
Isikhathi siyavuka lapho ikusasa lingacacile. Ukuqala umsebenzi kunzima kunokuwenza. Ukugxila okunamandla kungabamba isikhathi eside emgomweni ongafanele. Ukuhlanganiswa kwezinhlelo zokugxila kubonisa ukuxhaswa kwama-tools kodwa okuningi kusadinga ukulungiswa okungenasici noma ukulungelelanisa njalo.
Ukuthatha umsindo kukhipha isithiyo sokuqala
Ukuthi “thumela kumqashi” ngesikhathi umcabango uhamba kubamba ukungena kwefriction futhi ngaphandle kokushintsha umongo. Umqondo uyaphila noma ngisho uma isikrini esingakhanyayo siqhubeka singenalutho.
Isakhiwo esisheshayo singqoba amakhasi ayizigaba
nxt isheshisa, ichaze isikhathi, futhi ifake umcabango endaweni ye-calendar ekhona. Ubuchopho bubona ukwakheka lapho kwakukhona ukungacaci ngaphambili.
Imijikelezo ye-dopamine yenziwa ukuba izinqamuli zibe yizinzwa zokuhamba phambili
Wonke umsebenzi owenziwe njalo ukhipha umbala omncane, kanye nenkulumo enhle. Le micro-reward ikhipha i-dopamine, imali yokuzikhuthaza engqondo, futhi ifundisa amaseli ukuthi ukuphela kuyathokozisa.
Izimiso zokwakha okuhlanganisayo e-engqondo
Amathuluzi amahle anikeza ngamakamu alandelayo:
- Ukuziveza ngokushesha: Inkinobho yokurekhoda ebonakalayo ilondoloza ukugijima kumenyu.
- Umthwalo wengqondo ophansi: Izindawo zokuzilungisa ezizenzakalelayo neziphakamiso ezihlakaniphile kunciphisa izinqumo.
- Ukuqaqa kwezinsuku ezilandelanayo: Ukuqala kokuqapha kuveza umntu uthando wokuqhubeka.
- Ukubukwa okuguqukayo: Idatha efanayo ingabonakala njengohlu namuhla kanye ne-kanban kusasa.
Ukuhlolwa kwe-48 amahora
Dumpa yonke imisebenzi eguquguqukayo izinsuku ezimbili. Vuma ukwenza kuphela ileta ethi ‘Next’ ebekwe uhlelo. Qhathanisa usayizi wohlu olusele kanye, okubaluleke kakhulu, amazinga wokuzilinganisela ngaphambi nangemva komzamo.
Kungani nxt ibeka indawo yokungena
nxt kwakhiwe kunkulumo ezisemqoka nalezi zimiso: ukungenasithiyo kuhlelwa kwezinto, ukulandelwa kwemithetho esheshayo, kanye nemiklomelo emincane enza ingqondo izwe ukuthi ukuphela kuyakhombisa injabulo.