Iindlela ezili-12 ezikrelekrele zokufumana okuninzi nge-ADHD

Uphononongo olwenziwe yi-WHO lufumanise ukuba abantu abadala abanganyangwanga abane-ADHD balahlekelwa ngumyinge weentsuku ezingama-22 zokusebenza rhoqo ngonyaka.

Loo nto iphantse ibe yinyanga ungenzi nto ibalulekileyo!

Kwaye ayisiyiyo eyona nxalenye yoyikisayo.

Olunye uphando lufumanise ukuba abantu abane-ADHD babengenamathuba amaninzi okusebenza ixesha elizeleyo kwaye babenengeniso ephantsi yekhaya.

Ngoku, andizichazi ezi nyaniso zoyikekayo ukukoyikisa okanye nantoni na.

Enyanisweni, ngokuchaseneyo noko.

Ukuba wena okanye nabani na omkhathaleleyo une-ADHD, akukho sizathu sokuphelelwa lithemba.

Esi sikhokelo siqinisekileyo siya kukubonisa ukuba kutheni kwaye njani, nangona uhlala ne-ADHD, unokugxila ngakumbi, uvelise kwaye ukhuthazeke.

Ngaphambi kokuba siqale, inqaku elikhawulezayo.

KUBALULEKILE: Nangona singengoogqirha okanye iingcali eziqinisekisiweyo ezinxulumene ne-ADHD, sithatha esi sihloko ngobunzulu obukhulu kunye novelwano. Sizama ukwenza uphando olukhulu kwaye sifumane ulwazi lwantlandlolo ukukunceda ube ngaphezu kweempawu zakho. Sidibanise zonke iireferensi esizithathe kwiijenali zesayensi kunye namaphepha ophando kuquka isiqendu se-podcast sikaGqr. Andrew Huberman. Okokugqibela, umxholo wethu wongeza unyango lobuchwephesha, hayi indawo yalo.

1. Yahlula imisebenzi yoluhlu lwezinto oza kuzenza

Ukudiliza imisebenzi emikhulu, eyoyikisayo ibe ngamaqhekeza amancinci, alawulekayo anokusebenza ngokumangalisayo kwimveliso nge-ADHD.

Endaweni yokuba ujonge uluhlu lwezinto ekufuneka zenziwe kuqala kusasa, yahlulahlula izinto zibe ngamanyathelo amancinci.

Sebenzisa usetyenziso olufana neSunsama ukuze ukwazi ukulawula imisebenzi ngendlela ephumelelayo nezenzekelayo.

Nje ukuba udale uluhlu lwemisebenzi ephambili ofuna ukuyijonga, vula isixhobo sasimahla esikwi-intanethi esifana neMagic ToDo.

Isebenzisa i-AI ukwaphula ngoko nangoko umsebenzi wakho ophambili kuthotho lwemisebenzi elula (ndiyibiza ngokuba luloyiso olulula).

Kwaye kulula kakhulu ukuyisebenzisa.

Faka nje umsebenzi wakho ophambili, kwaye ulungelelanise inqanaba lespiciness (inqanaba eliphezulu lespiciness linxibelelene ngokuthe ngqo nokwahlulahlula umsebenzi ube yimisebenzi emincinci emininzi.)

Emva koko cofa iqhosha elithi plus kwaye umsebenzi uya kongezwa. Ngoku cofa uphawu lwentonga yomlingo olukwicala lasekunene legama lomsebenzi wakho. Kwimizuzwana embalwa, uza kuba nalo.

ICEBISO ELILUNGILEYO: Ungaphinda uhlalutye nokuba ngumsebenzi ophukileyo usebenzisa inkqubo efanayo.

Esi sicwangciso silula sinceda ekunciphiseni iimvakalelo zokuxhalaba kunye nokuba noxinzelelo, ukwenza imisebenzi ibonakale ingenamsebenzi kwaye kulula ukuyiqala.

Uphononongo luka-2008 lubonise ukuba ukukhubazeka kokukhetha kuxhaphake kakhulu kwi-ADHD, ngoko ke ukukhetha umsebenzi omnye ongenzima ukuwuqhekeza kunokunceda.

2. Seta iialam kunye nezikhumbuzi

Ukuseta ii-alamu kunye nezikhumbuzo kunokutshintsha umdlalo kubantu abane- ADHD abanengxaki yokungaboni ixesha kunye nokulibala.

Iimpawu zokuva kunye nezibonwayo zibamba ingqalelo yakho kwaye zikukhuthaze ukuba uthathe inyathelo, ukubonelela nge-scaffolding yangaphandle xa umbono wakho wexesha langaphakathi ungathembekanga kangako.

Ngokomzekelo, setha i-alamu yemihla ngemihla (ixesha elifanayo yonke imihla) ngokuthatha iyeza-kuyamangalisa indlela isikhumbuzo esilula esinokuphucula ngayo ukubambelela.

Unokuseta izilumkiso zekhalenda malunga nokuqeshwa, iintlanganiso, okanye imihla ebekiweyo emsebenzini ukuze ungaphoswa zizibophelelo ezibalulekileyo.

Ngokuhamba kwexesha, ukuhambelana kwezikhumbuzo kunokunceda ukuqeqesha ingqondo yakho, ukunciphisa ixhala kunye nokwandisa imveliso.

3. Yiba nendawo yokusebenzela ekhethiweyo

Oku kuluncedo ngakumbi xa usebenza ekhaya. Ndiyithanda kakhulu kwaye ndilandela indlela ka-Aayush xa kufikwa ekubeni nendawo yokusebenzela echongiweyo.

U-Aayush ucebisa ukuba “sinokuqhatha ubuchopho bethu” ngokwenza iipateni kunye nonxulumano. Oku kusebenza kakhulu ekulawuleni i-ADHD.

Nantsi indlela:

Yiba nendawo yokusebenzela echongiweyo ukunceda ukuyilwa kweepateni ezintle ngolo hlobo.

Ngokomzekelo, nxulumanisa iofisi yakho yasekhaya kuphela nomsebenzi ogxile kakhulu.

Njengoko u-Aayush ecebisa, thatha isigqibo ngowona msebenzi ubalulekileyo wemihla ngemihla ofuna ugxininiso kwaye uzibophelele ekujonganeni noku kwangoko xa ungena kwindawo yakho yokusebenza.

Sebenzisa izixhobo ezifana nezithinteli zewebhusayithi ukunqanda iziphazamiso zedijithali. Ungavumeli nto ngaphandle kokubandakanyeka ngokupheleleyo kunye nomsebenzi obaluleke kakhulu nanini na umnyango weofisi uvala.

Ukuqhubela phambili ukuqhubela ekhaya umbutho, tshintsha le ngqalelo yomsebenzi ngexesha-umzekelo, ukubhala ekuseni, kunye nophando emva kwemini.

ICEBISO ELILUNGILEYO: Yenza ucwangciso olujikeleze kungekuphela nje imisebenzi, kodwa nezixhobo: njengokubhukisha ilaptop yakho kuphela ukuze ibhale ngobuchule ngaphandle kokwenza izinto ezininzi ngexesha elinye.

Kwisithuba seenyanga ezimbalwa, khohlisa ingqondo yakho ngokunamathela ngokuqinileyo kule mibutho. Kungekudala, ukungena kwindawo yakho yokusebenza kubangela imeko ye-hyperfocus.

Into ephambili kukuphepha isilingo kwaye "ungatyibiliki" kwimithetho, ngoko ingqondo yakho imephu indawo yokusebenza ngokukhuthala.

UKUFUNDA OKUNGAKUMBI: Ukuze ufunde inguqulelo eyandisiweyo yendlela ka-Aayush kunye neengcebiso ezingakumbi zemveliso ezisebenzayo, funda eli nqaku elilandelayo.

4. Misela indawo yokulahla ingqondo

Ukuseta inkqubo yokulahla rhoqo yonke into esengqondweni yakho ephepheni okanye i-app yedijithali inceda kakhulu.

Kuluncedo ngakumbi ekulawuleni iimpawu ze-ADHD ezifana nenkumbulo engasebenzi kakuhle kunye nokungalungelelani kwengqondo.

Ii-apps zokulahla ubuchopho ezifana ne -WorkFlowy , kunye nezinye (jonga esi sikhokelo sezona ndlela zibalaseleyo zokulahla ubuchopho) zenza kube lula ukususa ngokukhawuleza izinto ezingafunekiyo engqondweni yakho.

Ukulahla ubuchopho rhoqo imini yonke kunciphisa imvakalelo yesiphithiphithi sengqondo esiza neengcinga zomdyarho ze-ADHD.

Ukukhupha ezo ngcinga entlokweni yakho kuzisa imvakalelo yokuzola nokulawula xa izinto ziziva zingalungelelananga okanye zisongamela.

Nje ukuba izimvo zakho zidityanisiwe kwindawo enye, unokujonga ngokucokisekileyo kwindawo yokulahla ingqondo ukuze ubeke phambili okona kubaluleke kakhulu kwaye wenze izicwangciso zokujongana nemisebenzi.

Ukwenza ukulahla kwengqondo kube yinxalenye yendlela yakho yemihla ngemihla kunokwandisa ukucaca kwengqondo yakho, ukugxila, amandla okucwangcisa, kunye nokuhamba komsebenzi.

5. Thatha ikhefu rhoqo

Le yi-paradox ecacileyo.

Okukhona uthatha ikhefu (imiqathango esetyenziswayo), kokukhona uya kuziva unemveliso ngakumbi ngelixa usebenza.

Iingqondo zethu azenzelwanga ukuba zigxile ixesha elide, kwaye oku kuyinyani ngakumbi kwabo bane-ADHD ( umthombo ).

Ngaphandle kokuphumla ngamaxesha, amandla ethu okuqonda ayaphela, okukhokelela ekudinweni kwengqondo kunye nokusebenza kakubi.

Ndicebisa kakhulu ukusebenzisa iRize.io ukucwangcisa ikhefu elincinci lemizuzu emi -5 ukuya kweli -10 rhoqo emva kwemizuzu engama-25 ukuya kwengama-30 ngexesha lemisebenzi enzima engqondweni.

Inxalenye engcono?

I-Rize izenzekela yonke imisebenzi enzima . Okufuneka ukwenze kukusebenza kwaye emva kokusebenza imizuzu engama-30, i-Rize iya kukucela ukuba uthathe ikhefu ngesaziso.

FUNDA OKUNGAKUMBI: Funda indlela yokusebenzisa iRize apha.

Ukuphumla kwakho kunokubandakanya ukuphumza amehlo akho ngelixa ujonge efestileni, uphefumla kancinci, okanye umamele ingoma eyonwabisayo.

Isazi ngemithambo-luvo saseMelika uGqr. Andrew Huberman ucacisa ukuba ukuthatha “ikhefu lokunikela ingqalelo” ngokuthe rhoqo ngokuphumza iliso lakho kunye nezihlunu zokujonga kunceda ukubuyisela ukuqhwanyaza kwakho.

Abo bane-ADHD bahlala bechasa ukuthatha ikhefu ngenxa yokuthambekela kwe-hyperfocus. Nangona kunjalo, ukucwangcisa ikhefu elincinci elinyanzelekileyo likhokelela kwimveliso ephezulu xa kuthelekiswa nekhefu elide lamathuba.

I-cadence efanelekileyo yengqondo ye-ADHD kukuphumla kwemizuzu emi-5 ukuya kweli-10 rhoqo emva kwemizuzu engama-25 ukuya kwengama-30 ( umthombo ).

6. Fumana iqabane elinoxanduva lokuphendula

Ngokujonga kunye nomntu obonelela ngenkxaso, inkuthazo, kunye nesakhiwo, amathuba okuba uhlale ugxile kwaye ufezekise iinjongo zakho uyenyuka.

Uphononongo lubonise ukuba ukubhanqa kunye neqabane lokuphendula kukhokelela kwiziphumo ezingcono zezinto ezifana nokufikelela kwiinjongo, ukugqiba imisebenzi, kunye nokoyisa ukungasebenzi kakuhle kwesigqeba.

Olunye uphando lufumanise ukuba abafundi baseyunivesithi abaneqabane elinoxanduva lokuphendula baphumelele kakhulu ekufezekiseni iinjongo zabo zemfundo nezobuqu xa kuthelekiswa neqela elilawulayo elingenaqabane.

Amaqabane oxanduva aphucula imveliso ngeendlela ezininzi eziphambili:

• Ukungena kunye neqabane kusebenzisa izinto ezinje Isiphumo seHawthorne kunye “nokuphinda kabini umzimba ngabom” ukwenza kube lula ukuqalisa imisebenzi.
• Banceda ukunciphisa iziphazamiso kunye nokugxila okuphezulu okungafunekiyo ukuqinisekisa inkqubela phambili kwizinto eziphambili.
• Uphononongo lwenkqubela-phambili lwarhoqo lwenza kube lula ukubona kunye nokusombulula iingxaki eziphazamisayo.

Undoqo kukufumana iqabane elinoxanduva lokuphendula elixhasayo, elingaguquguqukiyo, elinxibeleleneyo, neliluncedo ngokufanayo.

Cinga ngokuqesha umhlobo, ilungu losapho, umnyangi, umqeqeshi, okanye udibanise neqela lenkxaso ye-ADHD ukuze ufaniswe nomntu.

7. Bonisa Iiyure zakho eziPhezulu zeMveliso

La ngamaxesha osuku apho amandla akho kunye namanqanaba okugxila aphezulu, okwenza kube lula ukujongana nemisebenzi enzima yengqondo.

Imibuzo yasimahla yePsychCentral chronotype ivavanya ngokukhawuleza ukuba ngaba ngokwendalo uyintaka yasekuqaleni okanye isikhova sasebusuku ngokusekelwe kwimibuzo emininzi enxulumene nemijikelo yokulala nokuvuka kunye namanqanaba amandla imini yonke.

Ukwazi ifestile yakho yemveliso ephezulu ikuvumela ukuba ucwangcise ngobuchule umsebenzi obalulekileyo ngezo yure zixabisekileyo.

Umzekelo, ukuba imisebenzi yohlahlelo iza ngokulula kuwe ukusuka ngo-10 am-12 pm, nikela loo bloko ekusebenzeni ngeentloko-phantsi kwiingxelo ezintsonkothileyo okanye ezemali kunokuba ugxothwe ngee-imeyile okanye iifowuni.

Ngexesha leeyure eziphakamileyo, cinga ukungena "kumsebenzi onzulu" apho unciphisa zonke iziphazamiso zemveliso egxile kakhulu.

Jonga iividiyo zeYouTube zikaRian Doris (iqabane likaSteven Kotler kwezoshishino) malunga nokufikelela kweli meko lilungileyo.

Ngokwahlukileyo, cwangcisa imisebenzi elula okanye ephindaphindayo yolawulo ngexesha lokuhla kwamandla endalo emva kwemini.

Ngokutsho kwe- Sleep Foundation , ukusebenza ngokuchasene ne-chronotype yakho kunokukhokelela ekuphazamisekeni kwentlalo, ukungakwazi ukulala, kunye nemiphumo emibi kwimpilo, imveliso, kunye nokuphila kakuhle. Ukusebenza nge-chronotype yakho kuvumela ukulala okungcono kwaye kuhambelana nemigangatho yendalo yomzimba wakho.

8. Beka phambili ukuzinyamekela

Ndiyakholelwa ukuba eli lelona nyathelo libalulekileyo onokuthi ulithathe ukuze wenze okungakumbi nge-ADHD.

Kukho izinto ezininzi zokuphila esinokuzenza ukuze sixhase ukusebenza kwe-dopamine enempilo kwaye ke ingqalelo, ukugxila, kunye nokuqhuba.

Umthambo unika ingqondo amandla e-dopamine ngelixa ibangela i-neurogenesis.

Ukufumana ukukhanya kwelanga kwangethuba emini kunceda ukuseta isigqi sethu se-circadian kunye namanqanaba e-cortisol.

Ukutya iprotheyini kunye nokutya okutyebileyo kwe-antioxidant ngelixa ukunciphisa iswekile esulungekileyo kuzinzisa amandla kunye nomoya.

Ungazama nezongezelelo ekujoliswe kuzo ezifana:

• I-Omega-3s (300 mg/ngosuku)
• I-Phosphatidylserine (200 mg/ngosuku)
• Kwaye i-acetylcholine boosters njenge-Alpha GPC (300-600 mg / ngosuku)

( umthombo wezongezo ezingentla ).

UDkt Andrew Huberman uncoma ukubeka phambili ukulala, ukondla, ukuzivocavoca kunye nokucamngca njengeentsika ezine zokuxhasa ukusebenza kwengqondo.

Ukuziqhelanisa nokucamngca ngengqondo ixesha elifutshane (umz., imizuzu eli-12 ngosuku kangangeeveki ezisi-8) kuye kwanxulunyaniswa nokwanda koxinano lwezinto ezingwevu kwiindawo ezithile zobuchopho ezinxulumene nengqalelo, ulawulo lweemvakalelo, kunye nokuthatha imbono ( umthombo ).

Ukutya okuphelisayo kunceda ukuchonga ukutya okuyingxaki okwenza kube mandundu i-ADHD ngokubangela ukudumba okanye ukwaliwa.

Okokugqibela, uGqr. Andrew Huberman ukholelwa ukuba nemizuzu embalwa yokuphefumla i-yogic etshintshanayo empumlweni inokunceda ekugxileni imini yonke ( umthombo ).

9. Dlala izandi ezingasemva/umculo

Ukuzama ukutshintsha kwesandi kwindawo esingqongileyo kunokuba yindlela esebenzayo kubantu abane- ADHD yokuphucula ukugxila.

Ukudlala umculo ongemva opholileyo okanye ukuzola kwendalo kuvakala ngathi yimvula okanye amaza olwandle kudala umoya omnandi wokuva okuphinda ubuyisele umkhwa wethu wokuphazamiseka.

Izifundo ezininzi zibonise ukuba ukudlala ingxolo emhlophe rhoqo ngasemva kwandisa ukugxila, inkumbulo, kunye nokuziphatha emsebenzini kubantwana nakubantu abadala abane-ADHD ( umthombo ).

Umculo wezixhobo zomculo ovuselelayo onesandi esinamandla nesingapheliyo unokuba luncedo nakuthi bantu abane-ADHD ukuqinisa iindawo zobuchopho bethu zokuva, ukubona, kunye nokuhamba ngexesha lemisebenzi efuna ukugxila ( umthombo ).

Ngelixa iingoma zinokuphazamisa ingqondo ye-ADHD izama ngamandla ukugxila, iingoma ezingaphantsi kweengoma zikuvumela ukuba uthathe uvuselelo lomsindo ngaphandle kokucubungula amagama.

Ii-apps ezifana neBrain.fm zibonelela ngemisitho yomculo eyilwe ngokwe-algorithm ukuphucula ukugxila.

UKUFUNDA OKUNGAKUMBI: Funda uphononongo lwethu olucacileyo lweBrain.fm ukuze uqonde ukuba yintoni, isebenza njani, kwaye ungayisebenzisa njani ukuze ufumane iziphumo ezilungileyo.

10. Ishedyuli yomenzi > Ishedyuli yomphathi

UPaul Graham wasasaza ingcamango yokuba abenzi nabaphathi basebenza kwiishedyuli ezahlukeneyo ngokusisiseko.

Ngelixa abaphathi beneentsuku ezizaliswe ziintlanganiso kunye neziphazamiso, abenzi bafuna ixesha elide elingaphazanyiswa ukuze bangene kwimeko yokugxila nzulu okanye "ukuhamba."

Oku kwenza ingqiqo epheleleyo kwingqondo ye-ADHD, enqwenela ukuvuselela kunye nemisebenzi eqhutywa ngumdla, kwaye inokwenza i-hyperfocus xa iimeko zilungile.

Ukutshintsha ishedyuli yakho ukubeka phambili ixesha lomenzi ngaphezu kwexesha elisebenzayo lomphathi likrelekrele ekusebenzeni ne-ADHD.

Hlela iintsuku zakho malunga neebhloko zokugxila kwimveliso kunokutshintsha rhoqo umsebenzi.

Khusela iiyure ezimbalwa zomenzi wexesha ngaphambi kokuba utsalwe ngamanzi.

Ukukhusela ixesha lomenzi, susa ngokungenalusini iziphazamiso. Thulisa izilumkiso zefowuni, sebenzisa izithinteli zewebhusayithi, kwaye ubambe ii-headphones ezisusa ingxolo.

11. Musa ukubaleka ikofu

Njengesivuseleli, i-caffeine isebenza ngokufanayo namanye amayeza e-ADHD ngokunyusa amanqanaba e-dopamine kunye ne-norepinephrine engqondweni, elawula ingqalelo kunye nomsebenzi ( umthombo ).

Uphando olwenziwe kwiimodeli zezilwanyana lufumanise ukuba ukunikwa i-caffeine kuphucula iimpawu ezifana nokungakhathali kunye nokusebenza ngokugqithisileyo.

Ngelixa izivuseleli ezibhalwe ngugqirha zinamandla ngakumbi, icaffeine inokubonelela ngenkxaso encinci xa unengxaki yokugxila.

Undoqo asikokuzibaxa izinto—icaffeine eninzi inokubangela ixhala, ukuphuthelwa, isicaphucaphu, kunye nezinye iziphumo ezingafunekiyo.

Musa ukuyisela ngaphezu kwe- 400 mg ngosuku , elingana neekomityi ezi-4 zekofu ( umthombo ).

Khangela indlela iidosi ezahlukeneyo zecaffeine eziyichaphazela ngayo imveliso yakho kunye nomoya wakho. Unokufumanisa ukuba ikomityi enye okanye ezimbini zibonelela ngeenzuzo zokugxila ngaphandle kwamajita.

KUBALULEKILE: I-caffeine ayithathi indawo yamayeza e-ADHD, kodwa inokuba sisongezelelo esiluncedo xa isetyenziswa ngobulumko.

12. Sebenzisa i-ADHD-friendly apps zemveliso

Itekhnoloji ye-Leveraging eyenzelwe ngokukodwa ingqondo ye-ADHD inokwenza umahluko wehlabathi ekwenzeni izinto.

Iimpawu zesikhumbuzo kunye nezilumkiso ezinokwenziwa ngokwezifiso kwii-apps ezifana ne -Akiflow kunye ne-Todoist zinceda ukuqinisekisa ukuba imisebenzi ebalulekileyo ayiphumeleli.

Izixhobo ze-Timers kunye nePomodoro technique zisebenza kwii-apps ezifana ne -Llama Life boost focus.

Izixhobo zokuhlela nezokucwangcisa ezifana neNotion , ClickUp , kunye neTrello zinceda kwimingeni yomsebenzi wolawulo.

Inkuthazo ephuculweyo kunye nabalandeleli besiqhelo abanje ngeHabitica bakhuthaza inkqubela ngeenkqubo zomvuzo.

Ngokufanayo, kukho ii-apps ezininzi ezahlukeneyo kunye nesoftware onokuzisebenzisa ukwenza izinto zibe lula kakhulu. Jonga i-ADHD hub yethu ukuze ufumane ezona zixhobo zibalaseleyo ze-ADHD kuphela.

Indlela yeBhonasi: Idosi ye-Psychedelic eqinisekisiweyo

I-Microdosing psychedelics efana ne-LSD kunye namakhowa e-psilocybin anokunceda ukulawula iimpawu ze-ADHD.

Iidosi ezincinci ezimalunga ne -1/10 ukuya kwi-1/20 yedosi epheleleyo ye-psychedelic kuthiwa zinokuphucula ukugxila, ukugxila, kunye nobuchule ngelixa zinciphisa ukungabi namandla kunye nokusebenza kakhulu. Kwi-LSD oko kungaba malunga ne- 10-20 micrograms , kwaye kwiikhowa ze-psilocybin kungaba yi -0.1-0.5 grams ( umthombo , umthombo ).

Okumangalisayo kukuba, iidosi ezincinci zibonakala zisebenza ngakumbi kwi-ADHD kuneedosi ezipheleleyo ze-psychedelic ( umthombo ).

Uphando olongezelelweyo lusafuneka, ngakumbi izifundo ezilawulwayo kwi-microdosing ngokukodwa i-ADHD.

KUBALULEKILE: Kubalulekile ukukhumbula iingozi ezinokubakho zale ndlela, eziquka ukuba mandundu kweemeko ezithile zengqondo ( umthombo , umthombo ).

Ubume bomthetho bukwahluka, ngoko ke isikhokelo esifanelekileyo sonyango siyimfuneko kukhuseleko ukuba silandela esi sicwangciso esingaqhelekanga.

Ubungqina buyathembisa kodwa kwangethuba.

IItrakthi ezibalulekileyo

Ngolwazi oluninzi olugcweleyo, ndiyavelana nawe ukuba ulahlekile kwaye awazi ukuba uqale phi.

Nalu ushwankathelo olukhawulezayo nolulula ukukunceda ukuba uthathe amanyathelo alandelayo:

• Yahlula imisebenzi emikhulu ibe ngamaqhekeza amancinci, alawulekayo ukwenza ukuqalisa kube lula. Izixhobo ezifana neSunsama kunye neMagic ToDo zinokunceda ukwenza oku ngokuzenzekelayo.
• Seta izikhumbuzo kunye nezilumkiso ukubuyisela ukulibala kunye nobumfama bexesha.
• Yenza iindawo zokusebenza ezichongiweyo ukuze uqalise unxulumano oluhle kunye nokugxila. Ziqeqeshe ekubetheleleni lo mzekelo.
• Yenza ukulahla kwengqondo rhoqo ukuze uchithe ingqondo yakho. Thatha zonke izimvo kwindawo enye ecwangcisiweyo.
• Thatha mandatory 5-10 imizuzu micro-breaks rhoqo 25-30 imizuzu. Oku kuthintela ukudinwa kwengqondo. URize uyanceda ucwangciso oluzenzekelayo ikhefu.
• Fumana iqabane lokuphendula (indlela yokuphinda-phinda umzimba) yenkuthazo kunye nokongamela kwizinto eziphambili.
• Chonga iiyure eziphezulu zemveliso kwaye uzikhusele kumsebenzi onzulu. Cwangcisa imisebenzi elula yokuncipha kwamandla endalo.
• Beka phambili ukulala, isondlo, umthambo, kunye nengqondo njengeentsika zokuphila ezixhasa ukusebenza kwe-dopamine kunye nengqalelo.
• Dlala izandi ezingasemva ezithambileyo/umculo ukunika uvuselelo olumnandi lokuva olunqanda ukuphazamiseka. I-Brain.fm iyanceda apha.
• Ulwakhiwo lweentsuku malunga nexesha lomenzi kwimowudi esebenzayo. Ngokungenalusini khusela amaxesha ogxininiso olunzulu.
• Sebenzisa i-caffeine njengento evuselelayo elinganisa ezinye iziphumo ze-ADHD meds. Ubuninzi be-400 mg ngosuku kubantu abadala.
• Yandisa itekhnoloji efana ne-apps yesikhumbuzo kunye nezixhobo zemveliso eziyilelwe ngokukodwa ingqondo ye-ADHD.
• Qwalasela i-microdosing psychedelics kuphela phantsi kwesikhokelo esifanelekileyo sonyango, ngenxa yobungqina obuxubeneyo.

Phumeza nokuba mbalwa kwezi ngokungaguquguqukiyo kwaye uya kubona izibonelelo.

Inkxaso yenza uhambo lube lula, ngoko ungoyiki ukucela uncedo.

Unayo le!