ADHDの課題【時間管理】について＜３＞：優先順位をつけましょう。

⚠︎：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。

８月からのコラムの続きで３回目となる今回は、ＡＤＨＤの時間管理／“優先順位”“ＴＯ ＤＯリスト”について考えていきます。

●優先順位を決める。
●スケジュール帳を使って、優先順位をつける。

を目標に、ＴＯ ＤＯリストの作成や優先順位をつけるコツを身に付けましょう。

優先順位をつけることがなぜ重要なのかお話します。

日常やらなければならないこと（やりたいことも含む）をすべて終わらせるために、残念ながら自分が思うほどの時間はないのが現実です。 ＡＤＨＤがないほとんどの人でも、ＴＯ ＤＯリストに挙げた全部に取り掛かり終わらせることは難しいものなのです。ＡＤＨＤを持つ人は、今その瞬間に興味が向いた、目に入った目先の関心事に注意が向く傾向が強く、注意を持続することや注意の転換も苦手です。

参照：　“注意”をＡＤＨＤ（ＡＤＤ）の特性から考える　分割的注意とは？

また衝動性が高いのでそれを意識して抑える積極的努力も必要となります。そのため、ＡＤＨＤを持つ人には【ＴＯ ＤＯリストを視覚化 → 優先順位をつける】ことが特に重要となります。

先延ばしや後回しクセもあるので、提出物や支払期限が過ぎてしまうことを防ぐためにも、まずはＴＯ ＤＯリストを作成しましょう。ＴＯ ＤＯリストは、１週間〜毎日のリストを作ります。そのためには、やらなくてはいけないことを優先順位云々気にせず、全部を書き出すことからになります。期日や時間を気にせず、思い付くまま書き出す場所を持ち（カレンダーやチラシの裏で十分です）、これは全体像として取っておきます。

次に、リストの項目横に優先順位や緊急性によりわかりやすく印をつけます。例えば、振り込み、支払い、引き落としの期日が決まっている、提出間近といった緊急性から＜１：家賃やカード引き落とし、２：仕事、役所などの提出書類を書く、３：印鑑が必要、４：○日までに提出する＞というように。

ゴミ収集は決まった曜日に毎週あるものですから、そこそこ大切でも重要度はそれほど高くありません。忘れても大丈夫とは言いませんが、やらかした感満載で真っ青になるほどのことではないですよね（笑）。

全体的なリストを書き出したら、重要度や緊急性が高いものを取り出し、１週間または１日ごとのＴＯ ＤＯリストを作成しましょう。ここまでやってからそのリストをスケジュール帳の予定に組み込みます。

●重要度、緊急性をもとに、優先順位、類似性によりやらなくてはいけないことを分類します。
→電話連絡しなくてはいけない用件などは一度に済ませたり、請求書はできる限りまとめて支払いなど。

●【今すぐ／なるべく早め／後で（少し後でも大丈夫）】を【Ａ／Ｂ／Ｃ】というようにわかりやすく優先順位のルールを決める。
→ＡＢＣや★☆、●○など馴染みやすい記号などが目に入りやすく、意識に留まりやすいですよね。

優先順位をつけるコツが幾つかありますので、参考にしてみてください。

  1. 仕事に必要な時間を見積もり、スケジュールの中で時間配分をする。
  2. 会社（職務）以外の家庭や友人関係の用事は、就業時間外の時間や休日に限定する。
  3. 常時スケジュール帳を持ち、確認する。
  4. 自分の体内時計を意識し、疲れておらず、もっと集中できる時に、時間がかかったり面倒な事柄を予定に入れる。
  5. 効率を上げるため、類似性を考えてスケジュールを組む。
  6. できるようなら、面倒なことと楽しいことを抱き合わせてやる（掃除は大好きな音楽を聴きながらなど）。
  7. 常にやるべきことに優先順位をつけ、優先順位から外れたこと（自分がやりたいことや関係ないこと）をやりたい欲求が出たら、全力で抗う。←欲求に流されない意識。

何度か出ていますが、

【取り掛かれないのは最初のステップが大き過ぎる】

ので、対処しやすく分解しましょう。

次回は、時間管理における情緒的な問題を考えていきます。

◇

＜運営会社：Jiyuuku Inc.＞

「ADHDの課題【時間管理】について＜３＞：優先順位をつけましょう。」への144件のフィードバック

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