Ukuphathwa kwesikhathi kanye nenhlangano akukaze kungize ngokwemvelo. Lapho impilo yangenakuguqulwa – ihlala njalo lapho ingane yami yesibili yafika – ngabheka ochwepheshe. Angikaze ngicabange ukulalela isigqi sami nomzimba wami. Ukukhiqiza, ngacabanga, kwakuyinto okufanele ngiyiqaphele.
Ngemuva kwalokho ngishaye udonga.
Bengikhathele ukuzizwa kanjena, ngakho-ke ngayeka ukulwa nemvelo yami. Ngiyekile ukuthatha izeluleko ezikhiqizwayo kubantu abangenayo i-adhd.
Iminyaka eminingi, ngangizama ukuziqhafaza kumuntu engangikwazi kahle, ukuqondiswa futhi kuhlelwe ngobunono. Umuntu ongalandela uhlelo olwenzelwe ubuchopho obungasebenzi njengemina. Kungani ngike ngakholelwa ukuthi ngingakwazi ukuphatha isikhathi sami ngendlela abekwenzile ngayo?
I-Shift yayicashile kepha yashintsha yonke into. Angihlangene, angisakhathali, ngiqhubekele phambili ngenhloso. Ngiyazi ukuthi ngizophinde ngibambe futhi, kodwa ngiyakwazi lokhu: Ngiqedile ukujaha izixazululo ezingazelelwe ukungisebenzela.
Namuhla, ngihlanganyela iyakwenza Umsebenzi – Ukuthi Ngenza Kanjani Izinto Ngaphandle Kokuzidonsa Ngenqubo. Ngoba lapho sisebenza ngokumelene nobani, ukukhathala akusona amathuba. Kuyisiqinisekiso.
Amanothi wokukhiqiza, ukuphumula, nokufaneleka
Inothi ekukhiqizeni.
Ngichaza ukukhiqiza njengokwenza engikushilo ukuthi bengizokwenzelana -lezela, ngoba abanye – ngendlela enengqondo yempilo yami. Ngachitha iminyaka emibili ngizama ukwelapha ukuphelelwa ngamandla “ngokuphumula,” kuphela ukuzizwa kubi ngosuku ngalunye oludlulayo. Kuvela, ukuphumula akusona nje ukubulala. Ezinye izinhlobo zokuphumula ziyasebenza, futhi zifunda ukubuyisela leyo washintsha konke.
Inothi phumula.
Izinhlobo ezahlukahlukene zokuphumula zilandela izinhlobo ezahlukene zokukhiqiza. Ukwazi okudingayo kusho ukwazi imikhawulo yakho. Ukuzama ukusebenza njengomuntu ngaphandle kwe-ADHD kwangiphoqa kuphela kulezo zimpawu. Ama-AdHD Brains adinga izinhlobo ezahlukene zokuphumula okungokomzwelo, ngokwengqondo, okudala, ngokomzimba, nokungenamzimba.
Angikhokhisi ngokubuka i-TV. Ngiphinda ngivuse ngokufunda, ukupheka, ukuthatha uhambo olude, nokwenza ama-pilates. Kubantu bangaphandle, kungahle kubukeke sengathi ngihlala ngihamba, kepha lolu hlobo lokunyakaza lungiphindisele. Kwesinye isikhathi, ukuhlela ikhabethe le-junk kuyazinakekela. Kwezinye izikhathi, kuwuphawu lwesixwayiso. Lapho ngikhishwa ngengqondo, kusiza i-TV. Lapho ngikhungathekile ngokomoya, kungenza ngizizwe ngibambeke. Ukufunda umehluko kwashintsha konke.
Inothi ekufanelekayo.
Sifundiswa ukukala ukubaluleka kwethu ngalokho esikukhiqizayo. Ingxenye yohambo lwami lwaseMidlarife bebelokhu benqabile lokho, ukungazinaki inani lami kusuka ekuphumeni kwami, futhi kugxilwe kuwo akha kunoku ukuphatha. Uma unawo obukhulu balokho, lokhu okuthunyelwe kungenzeka kungabi yilokho okudingayo namuhla.
Inani lakho akuwona umsebenzi wakho. Kepha ukudala, ukunyakaza, ukubumba okuthile okungabonakali lutho – kuyindlela yokubonisa nina. Ukupha impilo. Kusakha ukuzethemba. Yinto engakukhipha esivunguza ngaphambi kokuba ibambe. Lapho ngiqala ukuhlonipha idrayivu yami yangaphakathi ukudala, ukukhiqiza kumiswe ukuba yinto engiyixosha. Kwaba umphumela wemvelo wokuthola ukugeleza kwami. Umfutho, hhayi ukudinwa. Ukudalwa, hhayi ukukhishwa. Futhi lokho kwashintsha konke.
Lapho ngiqala ukuhlonipha idrayivu yami yangaphakathi ukudala, ukukhiqiza kumiswe ukuba yinto engiyixosha. Kwaba umphumela wemvelo wokuthola ukugeleza kwami. Umfutho, hhayi ukudinwa. Ukudalwa, hhayi ukukhishwa. Futhi lokho kwashintsha konke.
Ukuphila ngemikhawulo, zombili zengqondo nangokomzimba
Ngingumama osebenzayo onezinto zokuzilibazisa, impilo yezenhlalo, nokwazisa okujulile ngobuthongo obuhle bokulala nobusuku obuhle bomzimba. Angifuni ukunika noma yikuphi lokho phezulu. Ngakho-ke, ngiyakwamukela ukuthi anginakho okude, kungaphazanyiswa ukunwebeka emsebenzini wokugxila okujulile ngendlela engangijwayele.
Ngiyakwamukela futhi ukuthi kwesinye isikhathi angazi ukuthi ngidinga yini thulisa noma umfutho. Ukuphela kwendlela yokwazi ukuthi ukuhlela emzimbeni wami, futhi lokho kudinga umthetho ongokomzwelo, okunzima futhi ukufinyelela lapho usuqedile.
Amandla ami okufinyelela “okukhiqizayo” kwami kakhulu okulinganiselwe futhi akuhambisani. Ukwazi ukuthi angihlali kuzokwenza ukukhetha okulungile kungisiza ukuba ngithole umusa othile kunokuba ngiwele emahlazweni. Bengijwayele ukwenza ukungakwazi kwami ukwenza izinto zisho okuthile ngami njengomuntu ongumuntu. Asisenzi lokho. Ngezinye izinsuku ngizinika ngokwami engikudingayo. Ngezinye izinsuku ngivele ngidideke. Ukuphila kuyaqhubeka.
Ukuthola ukukhiqiza okuhle nsuku zonke akunangqondo. Lapho ngenza i-yoga, umzimba wami ungazizwa uhluke ngokuphelele kusuka ngosuku olulodwa kuya kolandelayo. Ubuchopho bunjalo nalokho. Kunezikhathi lapho Umsebenzi nokuphila uzizwe njengempi ekhuphukayo. Imisebenzi yokushintsha izwa nzima kakhulu kunangaphambili. Futhi kunezikhathi zonyaka lapho akulungile kumakhadi – ukwamukela lokho obekuyisihluthulelo sokuthola indlela.
Ngoba anginawo amahora ukunciphisa ukugxila, kuzofanele ngigebhe ohlelweni lwami. Ngokwenza lokho, ngifunde imigomo emithathu ebalulekile engisiza ukuba ngithole izinto ngengqondo ye-neurodgent: Ukulula, ukuphuthuma, kanye nomfutho.
Nakhu ukuthi babumba kanjani impilo yami yansuku zonke.
Izimiso ezi-3 engizilandelayo “ukukhiqiza” okuthuthukile
Isimiso 1: Ukulula
Ngigcina amasistimu alula wokuthwebula imibono, imisebenzi ebhaliwe, futhi ehlela konke okungenhla. Isihluthulelo ukuthi izinqubo zilula ukuphindaphinda futhi konke kulula ukufinyelela-lutho-lutho oluyinkimbinkimbi kakhulu. Lokhu kubaluleke kakhulu.
Ngisebenzisa i- Amanothi App na- Izikhumbuzi lokusebenza ocingweni lwami kanye Ukuqonda Ukugcina imibono nemisebenzi. Ngibhala futhi izinto phansi ephepheni ngoba angisoze ngaba ngumuntu wedijithali ngokuphelele. Ubuchopho bucubungula ukubhala ngesandla ngokuphelele kunokuthayipha. Ngaphandle kwembono, izinhlelo zokusebenza ocingweni lwami zilula kakhulu futhi kulula ukuzisebenzisa.
Ngisebenzisa uhlelo lwebhakede lwamafayela edijithali (nezinto ezibonakalayo ekhaya lami), into engiqale ukuyifunda kusukela ku-KC Davis, umlobi we Ungayigcina kanjani indlu ngenkathi ushona. Ngisebenzisa amabhakede edijithali ukuhlela amafayela ekhompyutheni yami kulezi zigaba: Uhlu lwezigaba: ukubhala, amaphrojekthi webhizinisi, ikhaya lokuqukethwe, umndeni, impilo yezengqondo, impilo kanye namakhasimende.
Isimiso 2: ukuphuthuma
Labo kithi esijwayele ukubekezela nokubekezela bayazi ukuthi kungumkhuba omubi wokuthi “uyasebenza” ngoba senza izinto ezenziwe lapho sizwa isikhathi. Kodwa-ke, ngithole ukuthi lapho ngihlehlisa futhi ngiphuthume ukuze kwenziwe konke ngokushesha, ngizwa sengathi umsebenzi wami uyantula ngoba anginaso isikhathi sokuzisebenzela. Ukuze ngiphule umjikelezo wokuhlehlisa, ngidinga ukudala ukuphuthuma kwami. Lesi simiso siqala ukudlala nge-timer engiyisebenzisayo (okuningi kulokhu ngezansi).
Isimiso 3: Momentum
Nganoma yisiphi isenzo, sengikwazi ukuthi ingxenye enzima kunazo zonke iyaqala, yingakho ukudala i-Momentum ibaluleke kakhulu. Ngoba ukuguquka kunzima kakhulu kubantu abane-ADHD, umgomo wokufundela uwugcina sihamba.
Ukwakha umfutho wami wansuku zonke, ngisebenzise inqubo yasekuseni ebiyelwe phansi kwizisekelo futhi ibeka phambili into eyinselele kakhulu kuqala. Ngivuka, ngivuke ikhofi, ngihlale phansi ukuze ngisebenze ngokushesha. Lokhu kudala ukugcwala kwemvelo kwe-dopamine engangithwala ngosuku. Bengihlala ngizindla futhi nganwebeka ngaphambi kokusebenza, futhi manje sengikwenza ngemuva kokuqeda okuthile okugxilwe kakhulu. Ngizizwa ngimangalisa futhi ngilungele ukubhekana nanoma yini lapho ngisebenzisa umfutho onjengale.
4 Amathuluzi okukhiqiza engifunga
Ngezizathu ezifanayo ngingumuntu fan wokusebenzisa ipeni nephepha, ngithanda amathuluzi omzimba angewona ocingweni lwami. Nazi ezine ngihlala nginazo edeskini lami.
1. Hlala ku-Track Planner: Lo mhleli uyangisiza ukuhlela imininingwane yesonto ngalinye.
2. Isikhathi: Lokhu kwenzelwa inqubo ye-pomodoro kanye nokulingisa nokwakha ukuphuthuma kanye nezinkinga. Nginabo abathathu babo.
3. Isitini: Amabhlokhi wezitini akhetha izinhlelo zokusebenza kufoni yami ngenani lesikhathi esethiwe. Ukuba nethuluzi lomzimba lokunciphisa ukufinyelela kwami kwedijithali kubaluleke kakhulu kimi. UBrick uwina ngokulula kwawo.
4. Ama-headphone we-apula: Ukukhiya futhi ukhiphe. Umsindo omhlophe, izitsha ezizwakalayo, i-EDM, i-rap. Akukhathalekile ukuthi kunjani inqobo nje uma ngingakwazi ukuzwa ukuthi kwenzekani nxazonke kimi.
Ngibuye ngiphendukele ezinsizakalweni ezimbalwa ezikhethiwe nakubantu ukuthola izeluleko ngokukhiqiza:
Inqubo yami yokusebenza
NgeSonto ebusuku noma ngoMsombuluko ekuseni, ngilahla konke kimi konke Hlala ku-Track Planner-Tasks, imibono, namanothi sengiqoqe isonto lonke kumanothi wami nezinhlelo zokusebenza zezikhumbuzi. Ngemuva kwalokho, ngisebenzisa Eisenhower Matrix Ukuhlela okuphuthumayo, yini ongalinda, okungabelwanga, futhi yini nje umsindo. Ngiyakuzonda ukuhlela, kepha ngifunde ukuthi ukusunduza ngalesi sinyathelo kwenza konke kube lula.
Lapho sekuyisikhathi sokusebenza, ngithatha okwami isitini na- umninisikhathi Nomaphi lapho ngiya khona – noma ngabe yihhovisi lami, itafula lokudlela, noma isitolo sekhofi. Ngibeka eyami Ama-headphoneskhetha umsebenzi, bese usetha isibali sikhathi: Imizuzu engama-25 Ngemisebenzi emincane efana nama-imeyili namazwibela Imizuzu engama-45 Ngomsebenzi ojulile njengokubhala nokuklama. I-timer ingigcina ngingena ekufezeni ukuphelela (okuwukuhlehlisa ukucaca ngokuzifihla).
Ngisetha futhi ngiqinile imingcele engokomzimba neyedijithali. Ucingo lwami luhlala lungafinyeleleki, imibhalo yami isesikhumukweni, futhi uma ukwahlukanisa kwami kwehhovisi kuphezulu, umndeni wami uyazi ukuthi ngidinga isikhathi esingaphazamisi. Akuyona ephelele – izingane zisangena ngaphakathi – kodwa kusiza wonke umuntu ukuba akhumbule ngokwengeziwe ngalokho -jahekile Empeleni kusho.
Ekupheleni kosuku, ngiyazibuza: Ngabe ngidinga ukusunduza noma ngikubize ngobusuku? Uma ngizwa sengathi ngiqeda uhlu lwami ukuze ngizenze “ngisebenze kanzima ngokwanele,” ngilala. Uma ukusonga umsebenzi owodwa wokugcina kuzosiza umfutho wakusasa, ngizinika eminye imizuzu engama-30. Ayikho imithetho eqinile – ukucimanisa nje.
Bengijwayele ukwenza ukungakwazi kwami ukwenza izinto zisho okuthile ngami njengomuntu ongumuntu. Asisenzi lokho. Ngezinye izinsuku ngizinika ngokwami engikudingayo. Ngezinye izinsuku ngivele ngidideke. Ukuphila kuyaqhubeka.
Amandla wokungakhululeki
Angisenakudalula kalula ngoba ngiyazi ukuthi izinto zilula kangakanani. Bengihlala ngilinde izimo eziphelele zokubhala – manje ngijoyina izinto ezansi phakathi kwesitolo sezinto zokudla. Ngilandela ukukhululeka lapho iziveza.
Kepha ukungaphatheki kahle kuhlala kulapho.
Lapho amaphrojekthi amakhulu uzizwa enamandla (sawubona, ubhala incwadi), ngicabanga ngoPhil Stuttz’s intambo yamapharele Intuthuko yomqondo imane nje yengeza isenzo esincane esincane ngasikhathi. Amanye amaparele awakuhle, kepha iphuzu ukuqhubeka nokunengeza. Ukuqalisa kungu-80% wempi, futhi ukumelana akukaze kunyamalale ngokuphelele.
Ngokuhamba kwesikhathi, sengibona ubuhlungu bokwenza izinto ezinzima. Ihluthwe i-ego yami ekukhiqizeni futhi yangikhombisa amandla okuzindla enza. Ubuhlungu bokudala buvela ekunakekelweni kakhulu kangangokuba sesaba yena – futhi kuhle lokho.
Asidingi ukuba umphathi – izingane zibuyele esikweni elithi Hustle, kepha mhlawumbe sashintshana kakhulu ngakolunye uhlangothi. Ngiyazi ukuthi ngenze. Manje, ngicabanga ukuzinakekela njengokuzihlonipha: Ngingazenza kanjani ukukhetha namuhla okudumisa engikukhathalelayo kakhulu?
Kuzohlala kukhona izingxenye zenqubo esizondayo, kodwa lapho sizenza khona, kungcono sithola ukusunduza. Futhi ngokwenza kanjalo, siletha lokho esikukhathalela ngokujulile empilweni.
UKate umsunguli we-wit & thokozo. Njengamanje uyafunda ukudlala ithenisi futhi kuze kube phakade Ukuhlola imingcele yomsipha wakhe wokudala. Mlandele ku-Instagram ku- @wiTandDelight_.
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