ADHDの課題【時間管理】について<2>

⚠︎:発達障害は先天的な脳の発達の偏りなので、親の躾や環境、また、本人のせいでもありません。発達障害をややこしくしているのは、無理解、無知からくる不適切な対応などでさまざまな神経症や精神疾患を併発したことによる二次障害といえます。

メンタル・イデア・ラボの本城ハルです。

2回目となる今回は、ADHDの時間管理/随伴性自己強化を使い、気が進まないタスクを少しでも楽しいものにする、についてお話します。

複雑な仕事や気が進まない事柄を対処しやすく分解する。

随伴性自己強化を使う。→やりたくない(不快感を伴う)ことを終わらせた後に、自分自身に報酬/ご褒美を与える計画を立てる。

自分への強化子(具体的な報酬、ご褒美)リストを作る。

この3つが今回のキーワードです。

単調な繰り返しがひたすら続く。

・興味がなく退屈な仕事。

・複雑で細かく時間がかかる仕事。

などは、ADHDを持つ人にとって完遂が特に困難です。

これらに対処するために効果的なのが、

【仕事(やらなくてはいけないこと)を大きな塊と見なさず、無理なく取り組める程度に小分け、“まとまり”に分解し、“まとまり”となった仕事が一つ完了するごとに自分に報酬(ご褒美)を与える】

というやり方です。

大きな仕事(複雑で時間がかかる、手順が面倒など)がドーン!と目の前にあると、山のようにやらなくてはならないことばかりに意識が向き、途方に暮れて、どこから手を付ければいいのかわからず、ますます手を付けるのが億劫になります。

そこで、自分がやろうと思っている仕事のボリューム、それを完了させるために費やす時間(あるいは労力)を“これなら容易に終わらせられる”と感じられる程度(のまとまり)まで小分けします。

大枠で<大掃除>を例にとると、「やることは何だかいっぱいだし大変そうメンドクサー」・・・になるので、“今日はすべての部屋の窓だけ”“トイレだけ”“バスルームだけ”と計画を立て、『他はやらない』と決め、小分けしたそのまとまりにだけ取り組む感じです。まとまりの一つである“今日はすべての部屋の窓だけ”を終わらせた後に、“好きなDVD(動画、ゲームなど)を1時間半”というふうに、随伴性自己強化のために前もって書き出していた“ご褒美リスト”から、自分に対し“強化子(ご褒美)”を与えます。

難しいのは、「ご褒美を先にもらっておいて後から頑張ればいいや」という、いつもの先送りしそうな気持ちが持ち上がることです。ADHDは極度に面倒臭がりでもあるのです。息子は毎回このパターンで、自分一人ですぐに終わりそうなことも完遂できず、鼻先にぶら下げるニンジンを先に欲しがるので(笑)、私がストッパーや柔らかい鞭になっています。

前記の“すべての部屋の窓だけ”掃除も、『うちには○枚窓があるから、だいたいこの位の時間がかかるな』と見通しを立てなくてはなりませんから、ここで必要なのが、【1】でもお話した

自分はこの(ボリュームの)仕事を終わらせるのに、どのくらいの時間が必要か

の見通しを立てられることが重要になってきます。時間を少なく見積もると焦って雑になったり抜き落ちが出てきますし、多く見積もり過ぎると、「まだ時間あるから大丈夫だし〜」とダラダラやりながら目についたテレビや雑誌などに注意が逸れてしまいます。なので、

今の自分の集中が続く時間を自分自身がわかっていないといけない

のです。

ADHDを持つ人には【手を付けられないのは最初のステップが大き過ぎる】というのがあるので、前記の“今の自分で容易に終わらせるだろう”程度の小さなまとまりにし、取り掛かるハードルを下げるのです。

より細かく大掃除を例にみてみましょう。

やる気があっても、気持ちとやる気だけが大きく、いざとなると取り組む(実行)ハードルが高いのがADHDです。

初めは【すべての部屋の窓だけ】でしたね。窓掃除に必要なものは何でしょうか。それをイチから探して準備するところからだと、ADHDにはそれだけで面倒で面白くないひと仕事になってしまい、本来の目的である窓掃除に辿り着く前に集中が途切れる可能性がありますから、前日準備という予備日を用い【窓掃除に必要な掃除用具を全部揃え、2日目にすぐに取り掛かれるように目につくところに置いておく】を目標にしてみましょうか。

バケツに雑巾、洗剤に必要ならスクレイパーや下に洗剤が垂れないように敷く新聞紙、汚れものを捨てるビニール袋など。1日目はまず、考えながら何が必要か最初に書き出し、それからひとつひとつ準備していきます。1日目は【窓掃除】はしなくていいわけですから、終わりの見通しが立てやすいですよね。集中も持続できるはずです。

2日目、もう窓掃除の準備は終わっていますから、それを見れば大掃除で窓掃除をする予定だったことは思い出しますし、すぐに作業に取り掛かれます。仮に『(今日の、今の)自分の集中は40分が限度かな』と思うなら、ひと部屋の窓だけならラクに終わらせられると考えられるので、まずは目先のひと部屋の窓を終わらせ、強化子(例えば好きなお菓子を食べて15分休憩などのご褒美、報酬)を与え、次の部屋の窓掃除をするとよいと思います。

家に何十枚も窓がある人を想定していないので、ひと部屋終わるごとにお菓子を食べて15分休憩しても、1日あればすべての窓掃除が終わります(笑)。

仕事を絶対に終わらせられる小分けの量にして、「おー!できたできた終わった!頑張ってできたよ、自分」という

小さな小さな成功体験を積み重ねていくことが重要

なのです。最初に、自分自身に報酬(強化子)を与える計画を立てると話しました。←(随伴性自己強化)これは自分の好きなことで構いません。ウォーキング、友達に電話、ネット、おやつ、散歩、テレビや動画視聴など。取り掛かることや完了させることができずに悩んでいるのなら、仕事が終わったらすぐに手に入れらるような強化子を考えてみるとよいでしょう。

時間記録、時間見積にはこのような雛型があるとすぐに書き込めると思いますので参考にしてみてください。

<運営会社:Jiyuuku Inc.

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  241. In line with the White Home Workplace of Administration and Finances, the proposed rule has a primary-yr value to the trade of $701 million and an annualized cost of $472 million, using a 7 discount rate.

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  260. In late August of 1833, the “respectable widow” of the late Walter Breen (presumably the daughter-in-regulation of the Walter Breen mentioned above) was living at Slade, along along with her three daughters and two sons, the elder of whom – now aged 16 years – had simply finished at boarding faculty in New Ross (in all probability the John Ivory School, where boarding charges ran to £30 per annum) and had come residence to assist his mother run the family farm.

  261. Uggs aren’t only a staple or a enjoyable, ironic accessory; they’re the factor the next era of Paris Hiltons appears like they’ll die in the event that they don’t have.

  262. ExxonMobil, the biggest publicly traded worldwide oil and gasoline firm, makes use of know-how and innovation to help meet the world’s rising vitality needs.

  263. Kris can wear these lightweight travel sneakers for males through the day whereas sightseeing – and for a night out.

  264. Transported to German-occupied northern Italy, he was installed as Hitler’s puppet leader, creating the Italian Social Republic and resulting in the extermination of hundreds of Italian Jews.

  265. Steve is a biochemist and his son, Stephen, the brewmaster, can also be a mechanical engineer who was in a position to cut and drill their own three-barrel brew system, gear that may range to $250,000 when retailer-bought.

  266. To essentially get the most out of minion waves, you have to be centered on getting the killing blow on every possible minion as a result of that way you get a gold bonus for the kill.

  267. The Born Julianne is one in all their most popular models because they appear nice, present decent arch assist, and come in a number of colours.

  268. A powerful laptop demands larger and more succesful inside elements and in addition a bigger room to take care of the temperature.

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  270. Writer Bio: Annie Jarvis is relatively new to the touring world and has just completed a five month journey around Southeast Asia, India, and the US.

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  275. It doesn’t all should be brick — you might have a path of “freebie” wood chips, however edge it with two strains of brick only for the sake of continuity.

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  277. Prices have risen 36 since the minimal wage was set at $2.31 per hour in 1972, yet Carter is proposing only a 9 rise to $2.50 per hour in response to the AFL-CIO request for a $3.00 minimum Carter did not raise a finger as the House of Representatives voted down a bill that will give building staff the right to picket an entire building site when one of the building trades unions on the site is on strike.

  278. Separate work stations, dual sinks, and properly mapped aisles will foster effectivity, whereas an island will protect the chef and, at the same time, present a roost for pals and family.

  279. Furthermore, these food trucks play an integral half in supporting small companies by procuring their substances from them straight; some meals truck chefs even go additional by offering eco-friendly packaging solutions and minimizing waste!

  280. Leather jackets have develop into such an important piece in men’s wardrobes that it’s hard to imagine that it has been originally created for its performance.

  281. This marked an enormous shift in pet nutrition, as Purina used extrusion cooking, a course of that formed the kibble form, to create a meals that might be stored and served simply, thus establishing the brand as one of many leaders within the U.S.

  282. Jodhpur also has the largest standardized check training trade in western Rajasthan, with prime coaching institutes for the IIT-JEE, NEET-UG and NEET-PG, and Civil Service Exams.

  283. The low-price and machine-made merchandise of Britain gave a really stiff competition to the high-cost and handmade handicrafts of India.

  284. Silver and zinc were removed from the floor oxidized zone and were deposited as supergene ore at a depth above the primary ore.

  285. Prospects are considerably distrusting of selling and promoting because of not authenticity, however robust reliability has turn into crucial for manufacturers.

  286. Subsequently, the publicity of benzene can be limited to leaks that are below the restrict of detection and go unnoticed for prolonged durations of time.

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  292. You’ll be able to ask ChatGPT to create a headline in a selected writing type, so keep this factor in your thoughts, and regularly add your personal custom enhancements.

  293. Not like a sample-themed room, one decorated in primaries can take in all sorts of furnishings and accessories — newer, more grown-up gadgets can at all times be found in these three colours.

  294. The Seven Deadly Sins and their fatal fruits are emphasised, and in the later forms of the poem the corruptions of wealth and the Church are indignantly denounced, with earnest pleading for the religion of practical social love to all mankind.

  295. The applications, which characterize a partnership between the city of Milwaukee’s Environmental Collaboration Office (ECO), the Village of Shorewood, and the Midwest Renewable Energy Affiliation (MREA), also labored with native partners to help unfold the phrase about this system, together with: Colectivo Coffee, 91.7 WMSE, Milwaukee Public Libraries, Kickapoo Coffee Roasters, Sherman Perk Cafe, Urban Ecology Center, Alverno, Riverwest Public Home, Camp Bar, Three Lions Pub, and the Shorewood Village Middle.

  296. To help his racing, Schumacher’s father took on a second job renting and repairing karts, while his mother worked on the observe’s canteen.

  297. In lots of cases, the various tested firestop methods usually are not applicable to particular field circumstances.

  298. These incidents helped Damon Hill close the factors gap, and Schumacher led by a single point going into the final race on the Australian Grand Prix.

  299. If you’re not so gifted, the worst case situation means you’ll need to hire a professional illustrator or graphic designer and an editor who can polish your story.

  300. Sika’s complete vary of passive fireplace safety solutions can restore the fire resistance of walls and floors disrupted by linear seals, cavity obstacles or penetration services, serving to to include and control the unfold of fireplace.

  301. FL, husband of Margaret Ann Married March 29, 1944; Kids: Paula Jeanne, Peggy Joanne, Patsy Joyce, Pamela Joy and Penny Janalyn; Complications of Parkinson’s Disease NOE, Catherine Elizabeth, b September 13, 1942, Scott County, IN d December 23, 2002, Elsmere, KY.

  302. Altiplano region, significantly Potosí which grew to become certainly one of the most important and richest cities in the world in the course of the 16th and seventeenth centuries – funding the vast wealth that ultimately made Spain a world power.

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  304. For a brief interval within the mid-1600s, a group of English peasant farmers recognized because the Diggers, who have been tired of the turmoil caused by the English Civil Battle, tried to reside without government and cultivate public land without getting permission.

  305. The energy of information of danger evaluations for hydrogen techniques might be investigated by way of studies of selected systems, including use of expert panels, questionnaires, blind-prediction, and comparative research for various energy carriers.

  306. Stephen Crittenden: However there are a couple, two in particular, which might be very interesting: a black Archbishop from Durban in South Africa, and any individual who’s name you would not have thought would have been an afterthought, the President of the German Bishops’ Convention, Karl Lehmann of Mainz.

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  319. Over 70 breweries and beer attractions may be discovered throughout the Better Milwaukee area, proving that beer was the inspiration upon which this city was created.

  320. The M60 additionally saw use in 1983 throughout Operation Urgent Fury, supporting US Marines in an amphibious assault on Grenada.

  321. The median house value in the state has increased by 4.2 over the previous 12 months, and Zillow predicts it will rise by 1.1 inside the next yr.

  322. The downtown of this city of 18,000 skirts alongside the southern edge of Lake Fowler, the smallish lake in between Lake Oconomowoc and the a lot bigger Lac La Belle.

  323. Sika’s complete vary of passive fireplace safety solutions can restore the fire resistance of walls and floors disrupted by linear seals, cavity obstacles or penetration services, serving to to include and control the unfold of fireplace.

  324. I actually liked this Italian tattoo design because it makes such a easy flag design extraordinarily realistic and it additionally represents your love and pride for the whole nation.

  325. Before the season started, the FIA introduced new rules and a new points system to make the championship extra open.

  326. Head to the Williamsburg Farmers Market to search out everything from produce and flowers to baked items and espresso, play a spherical of golf or two, and take within the fall landscapes alongside the Colonial Parkway.

  327. Somewhat, all the time accomplish that in a means that highlights the qualities you’ll be able to deliver to your new job.

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  332. Trump on Tuesday broke from well being specialists who have encouraged all Individuals to stay house by calling on his supporters to “get out and vote NOW” for the conservative judicial candidate, Daniel Kelly.

  333. Most Surinamese take the instance of the royal household as proof that no matter how long they stay within the Netherlands, no matter how properly integrated they’re, they won’t ever belong to Dutch society as Dutch folks.

  334. Fireplace doors have various types, together with wooden fire doors, steel fireplace doors, and glazed fire doorways.

  335. We had entered the room and when he sat down, he opened his cloak and that i noticed with amazement that he wore an embroidered waistcoat with lengthy tails, black velvet trousers, and a small silver sword.

  336. St Peter and St Paul’s Church Ewhurst, Surrey 1926 Whall’s three-light window is understood as the “Stevenson Memorial Window” and has “Christ in Majesty” within the centre and a Sower and Reaper to left and right.

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  338. We are positive you’ve already heard and examine them, but in case you haven’t these cakes would seize your attention immediately.

  339. France is now certainly one of only 4 nations (together with Italy, Argentina and the Netherlands) to have shut Brazil out twice in the world Cup finals, and the first to have executed it in consecutive matches, each instances with Barthez in goal.

  340. 39 of cookies’ weight consists completely of chocolate chips — about double the burden of the chocolate in cookies made by Pc’s principal rivals.

  341. Wittliff was another notable Texan icon connected to Larry McMurtry, and was additionally the screenwriter for The right Storm, and Crimson Headed Stranger, as nicely as the founding father of the Wittliff Collections at Texas State College.

  342. The only blemish in his first season was his failed attempt at “psyching out” West Ham United’s Paolo Di Canio in the FA Cup Fourth Round; Di Canio beat the offside entice, while Barthez stood still with his hand up expecting the referee to blow his whistle, or Di Canio to cease.

  343. These include family certificates of start and dying (1877 to 1976) and papers straight related to her, including enterprise and household correspondence, applications for commissions or memberships, drawings and sketches, undertaking recordsdata, pictures and extra.

  344. As we mentioned previously, you want to ship your most “folks-oriented” representatives, as well as those that know essentially the most about your organization (and if you’re fortunate, they will be one and the same).

  345. This may occasionally have first been accomplished for the windows of the primary Christian Church in Portland, and the final such signatures may have been on the windows of Atkinson Memorial Church in 1924, the yr David died.

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  348. there are many famous persons with dyslexia and it is not a debilitating disease. Tom Cruise is known to be dyslexic::

  349. He presently holds the membership data as goalkeeper with most appearances in the league and in official competitors, breaking Andoni Zubizarreta’s records during the 2011-12 season.

  350. You may remember this delightful dessert from “The Chronicles of Narnia,” but are you aware where it originated in real life?

  351. Tudor and Renaissance architectural details made an appearance and were usually used with out reference to the nature of the actual architecture that enclosed the window.

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  353. On 10 July, Cudicini performed 45 minutes in a pre-season friendly towards Bournemouth, his first motion since his accident.

  354. In distinction, the British, who trained the primary CLI/Gaurs (small, specialized units), supported French Indochina by way of their Drive 136, flew aerial supply missions for the airborne commandos, and delivered Tommy guns, mortars, and grenades from their Calcutta base.

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  356. On 16 October, German normal Erwin von Witzleben started a counter-offensive towards France, coming into just a few kilometers into its territory, and the final French forces left Germany the next day to defend their country.

  357. On Might 24, 2021, Horvath was named to the United States’ roster for the 2021 CONCACAF Nations League Finals.

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  359. They moved to sixty one Deodar Road in Putney which that they had converted to house a studio and workshop, which was shared by fellow stained glass artist M. E. Aldrich Rope.

  360. Whereas you possibly can order personalised buttercream cakes or fondant cakes, they can’t positively match the extent of personalization that one can obtain on photo cakes.

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  363. I don’t know why, however searching for a word and arising empty, then looking it up shortly thereafter and writing it down seems to burn it into the mind extra successfully than every other method I’ve discovered.

  364. One of the best-preserved is the east window in the part of the chapel known as “Becket’s Crown”, wherein solely 4 or 5 of the twenty-four medallions are later copies.

  365. Formulating a plan, Pil-seong tells his mates to face by the outside window of the place Gi-tae is, while Pil-seong himself sneaks into the house, armed with pepper spray.

  366. The concept of the photobook expressing the “Time Difference” between the day and evening, reveals how a human becomes weak to the sunlight (Day) the moment he turns right into a vampire but in addition how he turns into a complete vampire in a pitch black darkness (Evening) with his interior self expressing hunger and thirst for power unlike his all of the more enticing and stunning look.

  367. In November 1942, La Porte du Theil and van Hecke had been both in French Algeria when the Allies invaded Algiers and Oran.

  368. Name Your Debt: At the top of the page, write down the particular debt you might be tracking (e.g., “Student Mortgage Debt”, “Credit Card Debt”, or “Car Loan”).

  369. The result’s a close to-complete production document, from the first screenplay drafts, costume sketches, and set designs to the script pages, principal props and costumes, manufacturing notes, and each printed take-almost 80 hours of film “dailies.” For several years components of the miniseries collection have been rotating in and out of two dedicated instances; in the brand new exhibit room visitors will experience a significantly better portion of this standard archive with extra items permanently on exhibit, including bigger items such because the Hat Creek Cattle sign.

  370. He performed his last match for Delhi Dynamos on three March 2019 within the return match against ATK, which once more ended in a 2-1 defeat for Delhi.

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  376. Birmingham City are eight points from safety at the underside, and are joined in the relegation zone by Chelsea and Queens Park Rangers.

  377. Tia Rita handed away in 2008 and from the heavens orchestrated the validation of her life’s-work when Valle Luna was named “Better of Phoenix” — 2009, by New Instances Magazine.

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  379. Or go the other extreme and embrace the fireplace-a brand new sushi and izakaya joint focuses on skewers cooked over Japanese charcoal, while a modern Indian restaurant dials up the spices on its lamb chops and seafood curries.

  380. We also observed that the batteries would get too scorching to cost until they cooled down, but this is very common with any batteries used beneath heavy load for very lengthy in any respect.

  381. The room is accessible however not institutional-wanting; a room that reflects a richly simple Arts & Crafts-inspired design, with subtle Asian influences.

  382. Though the urgent of audio LP’s has been revived on a small scale, this seems highly unlikely with CED’s, as a result of smaller demand, the extensive amenities required to manufacture the discs, and the dissolution of company RCA in 1986.

  383. The same as Earth Rabbits besides, these Rabbits are the ones who are able to preserve their sense of identification by building a hidden neighborhood beneath Earth’s floor known as Junghyun Mountain.

  384. On eight Could 2007, Fabiański underwent medical exams in London after Arsenal agreed a switch payment with Legia Warsaw price approximately £2.1 million.

  385. He was broadly seen to be the beginning goalkeeper for Poland within the UEFA Euro 2012, earlier than an injury had him ruled out for the tournament held in his residence country.

  386. Xiaomi is the one who helps start the investigation into Ji Gang’s death after she overheard his spouse speak about insurance coverage fraud to a good friend which leads to Tian’s Father being cleared of the costs of Ji Gang’s deaths.

  387. Considered one of the reasons white remains proper in so many homeowners’ minds is clearly that “white goes with all the pieces.” White fixtures look peaceful against pale blue walls at the moment, good in opposition to burgundy purple ones tomorrow.

  388. Colonel Leclerc and the intrepid Lieutenant Colonel d’Ornano, commander of French Forces in Chad, have been tasked with attacking Italian positions in Libya with the motley forces at their disposal in Chad, which had declared free of charge France.

  389. Nevertheless, Beerschot mentioned that Kawashima was partly to blame: “The Lierse shot-stopper additionally took half on this as he provoked the Beerschot followers with offensive gestures and facial expressions. Our personal goalkeeper Stijn Stijnen however by no means reacted to abusive chants and insults from the Lierse faithful.” Beerschot further emphasised that it was fully unacceptable to assert insults of this nature.

  390. After the Allied fleet also took heavy injury to each battleships and two cruisers, they withdrew, leaving Dakar and French West Africa in Vichy French hands.

  391. He later modifications his ways when he becomes uninterested in being known as weak by his friends and bullying methods asking Luo GuanYan help to train him as a proper boxer and sportsman repairing their friendship.