ADHDの課題【時間管理】について＜１＞

⚠︎：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。

ＡＤＨＤ（重複含む）を持つほとんどの人にとって、時間管理はとても厄介な問題です。

いつの間にか時間が経っていた、時間がなくなった・・・と感じることが多いのに、やらなくてはならないことがある時に、なぜか時間が足りません。きっと時間経過に謎を感じている人も多いのではないでしょうか。忘れやすさや時間管理に衝動的な言動、衝動買い。困り感に目を向けると、ＡＤＨＤには生活上困る要素がたくさんあります。

今回から数回にわたり【時間管理】についてお話していきますが、初回となる今回は、さまざまな困り感の中から【時間管理／時間を意識する、スケジュールを組む】について考えていきましょう。

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①自分の中にある時間意識を改善する。

スケジュール帳を使い、あなた自身の日々の活動に必要な時間を記録していきます（起床〜身支度〜食事〜出掛けるまでなど）。

とても骨の折れる面倒な作業ですが、効率よく予定を立てるためには物事を終わらせるのに“自分は”どれくらいの時間がかかるのか見当をつける必要があるからです。常に目につくところに時計がなければ時間をうまく管理することは不可能ですから、どの部屋にも目につくところに時計を置き、支障がない範囲でできれば見やすい腕時計を身につけ、「何時かわからなかったから」という自分への甘えをなくしましょう。もちろん、置いておくだけでは時間管理はできませんから、時計を意識して見ることが大切です。

「時計なんて見なくて大丈夫」と思った途端、問題に陥ります。時間はその経過を意識して追っていかないと、知らない間に過ぎ去っていくものだからです。←結果『私の時間、どこいった？』になります。

②スケジュール帳を準備しましょう。

スケジュール帳は１冊だけにし、時間とスケジュールが書き込めるよう１マスが大きいものや、１日を時間軸で書き込めるものを選び、開くとすぐにわかるようなものにしましょう。

時間管理を身につけるために日々使うものですから、見た目や可愛さやカッコよさではなく、自分が書き込みやすく見やすいものを厳選し、その１冊に専念し途中で放り出さないようにしてください。すぐに取り出し書き込めるように、ペンホルダーをつけたり、差し込めるペンを選び、常にペンも一緒にしておきます。お気に入りの使いやすいペンや付箋を使うとモチベーションも高まると思います。

ＡＤＨＤの面倒臭がりが発動すると、すぐそこにペンがなければ、わざわざペンを持ってくることや探すことすら面倒になり、結局スケジュール帳を書かなくなるか、先送り癖が出て「後で書くからいいや（本人は覚えておけるつもりでも実際忘れ去ること多→結果書かない）」になります。

今は便利なアプリもあるようですが、私は敢えてアナログな手書き、スケジュール帳を勧めています。これは『アプリは悪！』ではないので、自分に一番合ったやり方で構わないと思っています。

③やらなくてはいけないことや約束の時間など、すべてスケジュール帳に記入する。

やらなくてはいけないことや約束を書くことで、スケジュールが確約するのだと意識してみてください。

④毎日、少なくとも朝、昼、夜にスケジュール帳をチェックする。

計画なしで１日をスタートさせない癖をつけましょう。いくらスケジュール帳に書き込んでも、定期的にチェックしなければ意味がないので、チェックすることを毎日繰り返し繰り返し習慣にしてください。

夜は、翌朝にやらなくてはいけない服薬や持っていく物、提出課題、人と会う予定があるなら待ち合わせ時間や移動交通機関などの確認、朝はスケジュール帳をチェックし、やらなくてはいけないことをやり、何にどれだけ時間がかかったのかも記録します。少なくとも１日１回はスケジュール帳を更新し、完了していない項目や変更があった部分のスケジュールを立て直してください。書いて終わり、見て終わり、だと時間管理になりません。

最初はスケジュール帳をチェックするのも忘れがちかもしれないので、スケジュール帳チェックのキーワードや合図を自分の行動の中に関連付けて決めましょう。例えば・・・朝顔を洗ったら、コーヒーを淹れる時、ランチ終了後すぐ、歯磨きが終わったら、お風呂から出たら、などです。

⑤うまくスケジュールを組むコツを身につけましょう。

繰り返しおこなうこと（服薬、朝シャワーの人はシャワー、月末の請求書払い、銀行など）は毎回同じ時間に予定してください。

毎月決まった日の支払いなど、予定を立てる上でわかっていることはスケジュール帳に書き込んでおきます。難しいことや時間がかかると思われることは、最もやる気がある（疲れていない）と考えられる時に設定してください。

「自分は今とてもやる気がある、元気だ」と感じた時には、やりたいことではなく最も面倒、困難だと思われることから取り掛かりましょう。これには今まで先延ばしにしてきたことも含まれます。

面倒、困難なことに取り掛かった場合、途中で「後でまたやろう」と先延ばしにすることは止めましょう。止めたことを再開するのは、最初に取り掛かった時よりもはるかに困難だからです。

小さな事柄は“すき間時間”に組み入れます。例えば、列に並んで待っている時、バスや電車に乗っている時、お風呂に浸かっている時間やお湯を沸かしている時間、洗濯待ちをしている時間など。

スケジュールはキツキツに組まず、必ず“リラックスタイム”を挟みます。キツキツにスケジュールを組むと、焦りから抜け落ちが増えたり、息つくひまがない！という気持ちから心身疲労が高まります。

すき間時間にできる小さなことは何かを考えてみましょう。ざっくりスケジュールを立てる、郵便物を開封したり請求書を仕分ける、夕食や週末の予定を決める、読もうと思っていた本を読んだり音楽を聴く、など。

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すき間時間は時間の断片です。この小さな“時間の断片”を有効活用することで時間を節約できるので、改めてこの“すき間時間”を意識し、何ができるかを考えてみましょう。スケジュール帳を見返すことで、あなたにも絶対にあるすき間時間がどこにあるのか、わかると思います。

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＜運営会社：Jiyuuku Inc.＞

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