如何克服“成人多动症”

如何克服“成人多动症”

 如果你经常注意力不集中、开会心不在焉、冲动消费或者丢三落四……那么，要小心哦，你很可能患上了“成人多动症”……

　　You’re late to work again, behind on a project, or can’t remember the action points from the last meeting. If you’re one of the adults with attention deficit¹ hyperactivity disorder² (ADHD), it can be a constant challenge to stay on task.

　　You can get distracted by external stimuli³ like noise or internal stimuli like daydreaming⁴. These different distractions⁵ require different coping strategies.

　　Here’s how to pinpoint⁶ your weaknesses and 10 strategies for getting the job done.

　　Write it down 写下来

　　If you want to raise an important point in a conference call, but don’t want to butt⁷ in, you may not absorb what the others are saying while you wait to bring it up.

　　Better to jot⁸ down a keyword to remind yourself what you want to say, says Linda Richmand, a certified⁹ professional coach with a specialty¹⁰ in adult ADHD. “Now you’re ready to fully¹¹ attend.”

　　She recommends keeping a “random-thought pad” on hand, whether you are at your computer or folding laundry. Enter important reminders¹² and any brilliant ideas that pop into your head so that you are less distracted by them as you work on the present task.

　　Map it out 画个图

　　In a day chock-full of appointments, odds¹³ are good you’ll forget to pick up the dry cleaning on the way home.

　　A study found that the human brain can handle two complicated tasks simultaneously¹⁴. Add a third, though, and the brain can’t keep up. People lose track of one of the original tasks and begin making errors, the study found.

　　No need to keep it all in your head. In the morning, map out your day, including errands, and refer to your “road map” throughout the day, Richmand suggests. It helps to visualize¹⁵ your plan like athletes do before a big game, she adds.

　　Create the right environment 创造环境

　　Make your environment work for you. If noisy colleagues are rattling¹⁶ your concentration, request a quieter work space.

　　However, it’s not uncommon¹⁷ for people with ADHD to find dead silence even more distracting. If you focus better when listening to music or with ambient noise in the background, then try to make it happen.

　　Prioritize tasks 合理排序

　　Paying the bills: Could there be a more boring task? You procrastinate¹⁸ and the late fees pile up. The trick is to make it a priority, Richmand says.

　　Schedule time for plowing¹⁹ through the thicket²⁰ of envelopes, and don’t do anything else until the job gets done. Elicit²¹ your spouse’s or partner’s help. Have him or her bring you coffee and cookies—anything to ease the monotony.

　　Take a quick break 快速休息

　　If boredom²² is ruining your productivity, take short breaks. Just getting up to walk around, have a yoga stretch, or take a quick sip²³ from the water fountain may be all you need. When you’ve completed a task, give yourself time to regroup.

　　Be careful, though, not to move into procrastination²⁴ mode and let a quick break morph into an hour-long Facebook chat with friends.

　　Set a timer 设定时间

　　If your on-time arrival is suffering, it may be because you’re squeezing in last-minute tasks before heading out the door or failing to set a realistic departure time.

　　Figure out how much time it really takes to get where you’re going and let technology work for you. Program your phone to alert you when it’s time to get going. Or, when you go to sleep the night before, set a timer that’s more than arm’s distance from you so that you’ll be forced to get up.

　　Plan some joy 奖励自己

　　It’s OK to reward yourself for sticking with a task until it’s completed. “Make sure you plan into your day something that’s enjoyable, something you look forward to doing,” Richmand suggests.

　　Have coffee with a friend, watch something great, or just take a walk at a local park, she says. Not only is it an incentive²⁵ to finish the job, but it will also help you recognize “that it’s not all drudgery²⁶.”

　　Delegate 分配任务

　　A job well done doesn’t mean doing everything yourself.

　　Know when to delegate; know what you do well and what you don’t. Focus on your strengths and ask for help when you need it.

　　“Chunk” it 分步进行

　　If you have trouble estimating time or shifting gears from one activity to another, approach tasks for limited periods of time. For example, give yourself two 15-minute periods to work on something with a break in between. Psychologists call it “chunking” or breaking work into manageable pieces.

　　If you’re in the middle of a larger task, stop at a specific time and assess the situation. It may be time to switch gears and move on to something else.

　　Record it 备忘记录

　　Some people find gadgets²⁷ work better than paper and pen for keeping lists and reminders.

　　“Do what works for you,” says Richmand. “Electronic organizers can be wonderful.” Smartphones are a great option, as are digital sound recorders. Input²⁸ your to-do list, appointments, and upcoming events.

1 deficit   

n.亏空，亏损；赤字，逆差

参考例句：

• The directors have reported a deficit of 2.5 million dollars.董事们报告赤字为250万美元。
• We have a great deficit this year.我们今年有很大亏损。

2 disorder   

n.紊乱，混乱；骚动，骚乱；疾病，失调

参考例句：

• When returning back,he discovered the room to be in disorder.回家后，他发现屋子里乱七八糟。
• It contained a vast number of letters in great disorder.里面七零八落地装着许多信件。

3 stimuli   

n.刺激（物）

参考例句：

• It is necessary to curtail or alter normally coexisting stimuli.必需消除或改变正常时并存的刺激。
• My sweat glands also respond to emotional stimuli.我的汗腺对情绪刺激也能产生反应。

4 daydreaming   

v.想入非非，空想( daydream的现在分词 )

参考例句：

• Stop daydreaming and be realistic. 别空想了，还是从实际出发吧。 来自《现代汉英综合大词典》
• Bill was sitting and daydreaming so his mother told him to come down to earth and to do his homework. 比尔坐着空想， 他母亲要他面对现实，去做课外作业。 来自《现代汉英综合大词典》

5 distractions   

n.使人分心的事[人]( distraction的名词复数 )；娱乐，消遣；心烦意乱；精神错乱

参考例句：

• I find it hard to work at home because there are too many distractions. 我发觉在家里工作很难，因为使人分心的事太多。
• There are too many distractions here to work properly. 这里叫人分心的事太多，使人无法好好工作。 来自《简明英汉词典》

6 pinpoint   

vt.准确地确定；用针标出…的精确位置

参考例句：

• It is difficult to pinpoint when water problems of the modern age began.很难准确地指出，现代用水的问题是什么时候出现的。
• I could pinpoint his precise location on a map.我能在地图上指明他的准确位置。

7 butt   

n.笑柄；烟蒂；枪托；臀部；v.用头撞或顶

参考例句：

• The water butt catches the overflow from this pipe.大水桶盛接管子里流出的东西。
• He was the butt of their jokes.他是他们的笑柄。

8 jot   

n.少量；vi.草草记下；vt.匆匆写下

参考例句：

• I'll jot down their address before I forget it.我得赶快把他们的地址写下来，免得忘了。
• There is not a jot of evidence to say it does them any good.没有丝毫的证据显示这对他们有任何好处。

9 certified   

a.经证明合格的；具有证明文件的

参考例句：

• Doctors certified him as insane. 医生证明他精神失常。
• The planes were certified airworthy. 飞机被证明适于航行。

10 specialty   

n.(speciality)特性，特质；专业，专长

参考例句：

• Shell carvings are a specialty of the town.贝雕是该城的特产。
• His specialty is English literature.他的专业是英国文学。

11 fully   

adv.完全地，全部地，彻底地；充分地

参考例句：

• The doctor asked me to breathe in,then to breathe out fully.医生让我先吸气，然后全部呼出。
• They soon became fully integrated into the local community.他们很快就完全融入了当地人的圈子。

12 reminders   

n.令人回忆起…的东西( reminder的名词复数 )；提醒…的东西；（告知该做某事的）通知单；提示信

参考例句：

• The film evokes chilling reminders of the war. 这部电影使人们回忆起战争的可怕场景。
• The strike has delayed the mailing of tax reminders. 罢工耽搁了催税单的投寄。

13 odds   

n.让步，机率，可能性，比率；胜败优劣之别

参考例句：

• The odds are 5 to 1 that she will win.她获胜的机会是五比一。
• Do you know the odds of winning the lottery once?你知道赢得一次彩票的几率多大吗？

14 simultaneously   

adv.同时发生地，同时进行地

参考例句：

• The radar beam can track a number of targets almost simultaneously.雷达波几乎可以同时追着多个目标。
• The Windows allow a computer user to execute multiple programs simultaneously.Windows允许计算机用户同时运行多个程序。

15 visualize   

vt.使看得见，使具体化，想象，设想

参考例句：

• I remember meeting the man before but I can't visualize him.我记得以前见过那个人，但他的样子我想不起来了。
• She couldn't visualize flying through space.她无法想像在太空中飞行的景象。

16 rattling   

adj. 格格作响的, 活泼的, 很好的 adv. 极其, 很, 非常 动词rattle的现在分词

参考例句：

• This book is a rattling good read. 这是一本非常好的读物。
• At that same instant,a deafening explosion set the windows rattling. 正在这时，一声震耳欲聋的爆炸突然袭来，把窗玻璃震得当当地响。

17 uncommon   

adj.罕见的，非凡的，不平常的

参考例句：

• Such attitudes were not at all uncommon thirty years ago.这些看法在30年前很常见。
• Phil has uncommon intelligence.菲尔智力超群。

18 procrastinate   

v.耽搁，拖延

参考例句：

• Most often we procrastinate when faced with something we do not want to do.面对不想做的事情，我们经常拖延。
• It's easy to procrastinate when the deadline seems infinitely far away.当最终期限总是遥遥无期时是很容易延期的。

19 plowing   

v.耕( plow的现在分词 )；犁耕；费力穿过

参考例句：

• "There are things more important now than plowing, Sugar. "如今有比耕种更重要的事情要做呀，宝贝儿。 来自飘（部分）
• Since his wife's death, he has been plowing a lonely furrow. 从他妻子死后，他一直过着孤独的生活。 来自辞典例句

20 thicket   

n.灌木丛，树林

参考例句：

• A thicket makes good cover for animals to hide in.丛林是动物的良好隐蔽处。
• We were now at the margin of the thicket.我们现在已经来到了丛林的边缘。

21 elicit   

v.引出,抽出,引起

参考例句：

• It was designed to elicit the best thinking within the government. 机构的设置是为了在政府内部集思广益。
• Don't try to elicit business secrets from me. I won't tell you anything. 你休想从我这里套问出我们的商业机密, 我什么都不会告诉你的。

22 boredom   

n.厌烦，厌倦，乏味，无聊

参考例句：

• Unemployment can drive you mad with boredom.失业会让你无聊得发疯。
• A walkman can relieve the boredom of running.跑步时带着随身听就不那么乏味了。

23 sip   

v.小口地喝，抿，呷；n.一小口的量

参考例句：

• She took a sip of the cocktail.她啜饮一口鸡尾酒。
• Elizabeth took a sip of the hot coffee.伊丽莎白呷了一口热咖啡。

24 procrastination   

n.拖延，耽搁

参考例句：

• Procrastination is the father of failure. 因循是失败的根源。
• Procrastination is the thief of time. 拖延就是浪费时间。

25 incentive   

n.刺激；动力；鼓励；诱因；动机

参考例句：

• Money is still a major incentive in most occupations.在许多职业中，钱仍是主要的鼓励因素。
• He hasn't much incentive to work hard.他没有努力工作的动机。

26 drudgery   

n.苦工，重活，单调乏味的工作

参考例句：

• People want to get away from the drudgery of their everyday lives.人们想摆脱日常生活中单调乏味的工作。
• He spent his life in pointlessly tiresome drudgery.他的一生都在做毫无意义的烦人的苦差事。

27 gadgets   

n.小机械，小器具（ gadget的名词复数 ）

参考例句：

• Certainly. The idea is not to have a house full of gadgets. 当然。设想是房屋不再充满小配件。 来自超越目标英语 第4册
• This meant more gadgets and more experiments. 这意味着要设计出更多的装置，做更多的实验。 来自英汉非文学 - 科学史

28 input   

n.输入(物)；投入；vt.把(数据等)输入计算机

参考例句：

• I will forever be grateful for his considerable input.我将永远感激他的大量投入。
• All this information had to be input onto the computer.所有这些信息都必须输入计算机。