⚠︎：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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