Indlela isofthiwe yesethulo esebenzisana ngayo ekusiza ngayo ukunqoba ukuphazamiseka - ngokusho kochwepheshe be-ADHD

Isixhumanisi se-webinar ephelele - Yibuke manje

Sonke sikubonile — ubuso obungenalutho, amakamelo athule, amehlo ebheka ocingweni. Ngokusho kocwaningo olwenziwe yi- UDkt. Gloria Mark, isikhathi sokunaka esikrinini sehlile eminyakeni engamashumi amabili edlule kusukela kumaminithi angu-2.5 kuya phansi njengemizuzwana engu-47.

Ukuphazamiseka sekuyinsakavukela emihlanganweni, ezifundweni nasemaklasini.  

Kodwa kuthiwani uma imfihlo yokubamba ukunaka kwakungeyona nje amaslayidi angcono - kodwa ukuqonda ukuthi ubuchopho busebenza kanjani?

Yilokho kanye iqembu labaphathi abaqeqeshayo Ngale kwe-BookSmart kuvuliwe ku-webinar yabo Ukwethula Ubuchopho Bawo Wonke.

Besebenzisa ulwazi lwezinzwa, ucwaningo lwe-ADHD kanye nokuhlangenwe nakho kokufundisa emhlabeni wangempela, bachaze ukuthi isofthiwe yesethulo esebenzisana nayo ingakusiza kanjani ukuklama ukuzibandakanya ngamabomu - hhayi ngenhlanhla.

Okushiwo umsebenzi wokuphatha ngempela

"Imisebenzi yokuphatha noma amakhono okuphatha yilawa makhono engqondo esiwasebenzisayo ukuze siphile ezinsukwini zethu. Ngithanda ukusho ukuthi asisiza ukuthi sifeze izinsuku zethu," kusho yena. UHana Choi, Umqeqeshi Womsebenzi Ophezulu.

Umsebenzi wokuphatha (i-EF) ithuluzi lengqondo elisisiza ukuhlela, ukuqala, ukugxila, ukushintsha, nokuzilawula. Uma kwehluleka — ngenxa yokucindezeleka, ukukhathala, noma ukwakheka okubi — abantu bayalalela.

Isofthiwe yesethulo esebenzisanayo kanye nomklamo wamaslayidi ohlosiwe kusebenzisa amakhono e-EF ngesikhathi sangempela. Ngokuvumela izethameli zichofoze, zivote, ziphendule noma zizindle, ugcina inkumbulo yazo yokusebenza, ukuhlela, kanye nokuguquguquka kwengqondo kuphila esikhundleni sokubavumela bangene ekusebenziseni okungenamsebenzi.

Kungani ukuphazamiseka kuyinto evamile nokuthi ungaklama kanjani ngokumelene nakho

“Ngokocwaningo lwamuva nje lwaseHarvard, abantu abangafika kumaphesenti angamashumi ayisishiyagalombili abahlanganyeli abavamile babika ukuthi balalela okungenani kanye ngesikhathi somhlangano noma isethulo esivamile,” kusho uMqeqeshi Wemisebenzi Ephezulu uHeather Teller.

Ukuphazamiseka akuyona inkinga yomuntu siqu — kungokwemvelo. 

The Ijika likaYerkes–Dodson kukhombisa ukuthi ukunaka kufinyelela kanjani “endaweni yokufunda” phakathi kokudinwa kanye nokucindezelwa. Ukukhuthaza okuncane kakhulu, futhi abantu bayayeka. Ukucindezeleka okuningi kakhulu kuvala ukugxila.

Amathuluzi okwethula asebenzisanayo akusiza ukuthi ulungise lelo jika: ukuhlola okusheshayo kwenezela ukuvuselela, ukuzindla okuthule kuyashelela kunciphisa ukucindezeleka, kanye nokunyakaza okushukumisayo kusetha kabusha amandla. Ukuxhumana ngakunye okuncane kugcina ubuchopho bungaphakathi kuleyo ndawo yokufunda.

Ikhono lomlindi wesango: kungani ukuzithiba kuza kuqala

“Ukuzilawula yilokho esikubiza nge-Beyond BookSmart ngokuthi ikhono lokuba ngumlindi wesango. Uma sizilawula, silawula imizimba yethu kanye nokusabela kwethu,” kusho yena. UKelsey Ferdinando. 

Umethuli ongalawuleki kahle — okhathazekile, ophuthuma, okhungathekile — angathelela igumbi.
Lokho kungenxa yokuthelelana ngokomzwelo.

“Ubuchopho bethu buxhunywe ukuze buqonde futhi bubonise imizwa yabantu abasizungezile,” kunezela uHannah, lapho echaza incazelo “yezinzwa zesibuko”. 

Isofthiwe yesethulo esebenzisanayo ikunikeza amathuluzi akhelwe ngaphakathi okuzilawula: ukuphumula okuhleliwe, amakhefu okuphefumula ahleliwe, ukubala phansi okunciphisa ukuguquka. Lezi zinkomba azihleli nje inkulumo yakho - zilawula igumbi.

Isofthiwe yesethulo esebenzisanayo iguqula lezi zinyathelo ezine zibe isigqi semvelo — ukubamba, ukudala ngokubambisana, inselele, nokuvala umjikelezo.

Uhlaka 2: Imodeli ye-PINCH yazo zonke izingqondo

“I-PINCH ingenye indlela yokukhumbula izinto ezinhlanu eziyinhloko ezishukumisa abantu abanezinzwa ezahlukene... intshisekelo noma ukudlala, intshisekelo, izinto ezintsha, inselele, kanye nokushesha,” kusho uHeather.

“Ukuzibandakanya akuyona into eyenzeka ngengozi. Kusekelwe yisayensi,” kusho yena.  

Amandla okuphuka nokunyakaza

“Uma usebenza isikhathi eside ngaphandle kokuphumula, i-prefrontal cortex yethu iqala ukukhathala... Amakhefu okunyakaza anamandla kakhulu,” kusho uKelsey.

Ngemva kwemizuzu engaba ngu-40-60, ukunaka kwehla kakhulu. Kafushane, amakhefu ngamabomu gcina amazinga e-dopamine elinganiselayo futhi usize ubuchopho buphinde bugxile.

Izinhlobo ezintathu zokuphumula kokunaka

1. Ukuphuka kokuqhubeka - shintsha isikhulumi, isihloko noma ifomethi
2. Ikhefu ekuklanyweni - shintsha izithombe, ukwakheka noma ithoni
3. Ikhefu lomzimba - zelula, phefumula, noma hamba

Amathuluzi asebenzisanayo enza konke lokhu kube lula futhi angasebenza njengokusetha kabusha ukunaka: shintsha kusuka kumaslayidi uye kumbuzo (ukuqhubeka), khanyisa uhlelo lombala olusha (umklamo), noma usebenzise "i-stand-up poll" esheshayo ecela abantu ukuthi belule njengoba bevota.

Umklamo wobuchopho bonke — hhayi nje obujwayelekile bemizwa

Cishe umuntu oyedwa kwabahlanu uhlukile ezinzwa. Ukuklama kwalabo abangamaphesenti angama-20 - ngezinto ezibonakalayo, zokuzwa, kanye nezakhi zokuhlanganyela - kuyasiza wonke umuntu hlala umatasa, kusho uHeather. 

"Uma siklama izethulo ngaphandle kokucabangela ubuchopho obuhlukahlukene, sishiya ingxenye yezilaleli zethu ngemuva." 

Isofthiwe yesethulo esebenzisanayo yakhelwe lokhu kubandakanywa: izindlela eziningi zokufaka, ijubane elihlukahlukene, kanye nezici ezivuza izitayela ezahlukene zokucabanga. Ilinganisa insimu yokudlala yokuqonda.

Ukuzibandakanya njengomkhakha wokuklama

Ukunqoba ukuphazamiseka, ukuba umethuli othakazelisayo, nokuqinisekisa ukuthi umyalezo wakho unamathela akukhona nje kuphela ngamandla kanye nekhono (nakuba njengoba sibona emqondweni we-"mirror neurons" lezo zinto ziyasiza ngempela!). Kumayelana nendlela oklama ngayo ngamabomu izethulo zakho zobuchopho bonke. 

Ukuthatha okhiye

• Umklamo wobuchopho, hhayi amadekhi.
• Sebenzisa amafreyimu afana no-4 C kanye no-PINCH ukuze wakhe ama-attention loops.
• Faka ukusetha kabusha ukunaka njalo 
• Sebenzisa ama-micro-break njalo ngemizuzu engama-40-60.
• Lingisa isimo ofuna ukusidala.
• Khumbula: isofthiwe yesethulo esebenzisana yenza konke lokhu kube lula kakhulu.

Ngoba ukuzibandakanya akuyona imilingo.

Iyalinganiswa, ingaphindaphindeka, futhi okubaluleke kakhulu, isekelwe yisayensi.

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