{"id":43785,"date":"2025-07-28T11:26:30","date_gmt":"2025-07-28T11:26:30","guid":{"rendered":"https:\/\/spesialistipsykiatri.no\/?p=43785"},"modified":"2025-10-29T08:39:28","modified_gmt":"2025-10-29T08:39:28","slug":"planlegging-og-malsetting-med-adhd","status":"publish","type":"post","link":"https:\/\/sysinn.net\/spesialistipsykiatri.no\/planlegging-og-malsetting-med-adhd\/","title":{"rendered":"Planlegging og m\u00e5lsetting med ADHD"},"content":{"rendered":"\t\t<div data-elementor-type=\"wp-post\" data-elementor-id=\"43785\" class=\"elementor elementor-43785\" data-elementor-post-type=\"post\">\n\t\t\t\t<div class=\"elementor-element elementor-element-82f8a95 e-flex e-con-boxed e-con e-parent\" data-id=\"82f8a95\" data-element_type=\"container\" data-e-type=\"container\">\n\t\t\t\t\t<div class=\"e-con-inner\">\n\t\t\t\t<div class=\"elementor-element elementor-element-13f1f0f elementor-widget elementor-widget-heading\" data-id=\"13f1f0f\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"heading.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t<h2 class=\"elementor-heading-title elementor-size-default\">Viktige punkter<\/h2>\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-3bfcd55 elementor-widget elementor-widget-text-editor\" data-id=\"3bfcd55\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t<ul><li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">M\u00e5lsetting er et viktig f\u00f8rste skritt mot \u00e5 n\u00e5 m\u00e5lene dine.<\/span><\/li><li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Det er viktig \u00e5 planlegge strategisk for \u00e5 oppn\u00e5 \u00f8nskede resultater. Planleggingen b\u00f8r v\u00e6re praktisk, med oppgaver som er enkle \u00e5 utf\u00f8re.<\/span><\/li><li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">For personer med ADHD b\u00f8r man ta hensyn til alle dominerende symptomer og alvorlighetsgraden av symptomene n\u00e5r man setter m\u00e5l og lager en plan.<\/span><\/li><li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Selvhjelpsteknikker gj\u00f8r symptomh\u00e5ndtering enklere. Det gj\u00f8r ogs\u00e5 terapien mer effektiv.<\/span><\/li><li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">\u00c5 holde oversikt over fremgangen din hjelper deg \u00e5 holde motivasjonen oppe.<\/span><\/li><\/ul>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-be053b2 elementor-widget elementor-widget-heading\" data-id=\"be053b2\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"heading.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t<h2 class=\"elementor-heading-title elementor-size-default\">Planlegging og m\u00e5lsetting med ADHD<\/h2>\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-4dd4ef9 elementor-widget elementor-widget-text-editor\" data-id=\"4dd4ef9\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t<p><span style=\"font-weight: 400;\">Planlegging og m\u00e5lsetting med ADHD kan v\u00e6re vanskelig. Personer med <a href=\"https:\/\/spesialistipsykiatri.no\/adhd\/\">ADHD<\/a> har lett for \u00e5 bli lei og miste oppmerksomheten, s\u00e5 det blir utfordrende \u00e5 planlegge og m\u00e5lsette seg med dem. N\u00e5r man setter m\u00e5l og planlegger strategier, b\u00f8r man huske p\u00e5 symptomene og triggerne deres.<\/span><\/p>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-8f8b28f elementor-widget elementor-widget-heading\" data-id=\"8f8b28f\" data-element_type=\"widget\" data-e-type=\"widget\" id=\"Malsetting\" data-widget_type=\"heading.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t<h2 class=\"elementor-heading-title elementor-size-default\">Hva er m\u00e5lsetting?<\/h2>\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-a6a05cc elementor-widget elementor-widget-text-editor\" data-id=\"a6a05cc\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t<p><span style=\"font-weight: 400;\">M\u00e5lsettinger er de m\u00e5lene du setter deg som du \u00f8nsker \u00e5 oppn\u00e5. Det er m\u00e5let du \u00f8nsker \u00e5 oppn\u00e5 som et resultat av innsatsen din. For eksempel, hvis du har ADHD og \u00f8nsker \u00e5 jobbe med hyperaktiviteten din gjennom fysisk trening og yoga:<\/span><\/p>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-8076f75 elementor-widget elementor-widget-text-editor\" data-id=\"8076f75\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t<ul><li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">M\u00e5let ditt er \u00e5 kanalisere hyperaktivitet p\u00e5 en produktiv m\u00e5te<\/span><\/li><li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Innsatsen du legger ned er fysisk trening og yoga<\/span><\/li><li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">M\u00e5lsetting er \u00e5 sette praktiske delm\u00e5l for \u00e5 n\u00e5 det m\u00e5let, med tanke p\u00e5 dine styrker<\/span><\/li><\/ul>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-823a7f4 elementor-widget elementor-widget-heading\" data-id=\"823a7f4\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"heading.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t<h2 class=\"elementor-heading-title elementor-size-default\">Hvorfor er det viktig \u00e5 sette m\u00e5l?<\/h2>\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-ee09d1d elementor-widget elementor-widget-text-editor\" data-id=\"ee09d1d\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t<p><span style=\"font-weight: 400;\">M\u00e5lsetting er viktig for \u00e5 n\u00e5 m\u00e5let ditt. \u00c5 tenke p\u00e5 m\u00e5l er \u00e9n ting, men \u00e5 skrive dem ned og sette strategier for dem er noe annet. Dette er de positive sidene ved \u00e5 sette og skrive ned m\u00e5l:<\/span><\/p>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-e5e8911 elementor-widget elementor-widget-text-editor\" data-id=\"e5e8911\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t<ul><li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">N\u00e5r du skriver ned m\u00e5lene dine, \u00f8ker det sjansen for \u00e5 n\u00e5 dem.<\/span><\/li><li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Ved \u00e5 sette deg et m\u00e5l f\u00e5r du et klarere bilde av hva du \u00f8nsker \u00e5 oppn\u00e5. Det gj\u00f8r deg bevisst p\u00e5 innsatsen og det harde arbeidet du m\u00e5 legge ned.<\/span><\/li><li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Du forst\u00e5r ogs\u00e5 dine styrker og svakheter p\u00e5 en bedre m\u00e5te. Det er greit \u00e5 ha en svakhet s\u00e5 lenge du er villig til \u00e5 jobbe med den. N\u00e5r du forst\u00e5r dine svakheter, styrker og potensial, kan du bruke dem til din fordel.<\/span><\/li><li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Det fremkaller ogs\u00e5 en f\u00f8lelse av engasjement. N\u00e5r du tenker p\u00e5 \u00e5 gj\u00f8re noe, oppf\u00f8rer det seg ofte som bare en tanke som passerer forbi. Du forplikter deg ikke til hver tanke som streifer deg. Men n\u00e5r du setter deg et m\u00e5l og skriver det ned, er du godt klar over og bevisst p\u00e5 hva du vil; derfor f\u00f8ler du deg forpliktet til det.<\/span><\/li><li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">\u00c5 skrive det ned er ogs\u00e5 den enkleste p\u00e5minnelsen. \u00c5 skrive ned et m\u00e5l og oppbevare det et sted hvor du kan se p\u00e5 det hver dag fungerer som en p\u00e5minnelse for deg. Det vil hjelpe deg \u00e5 v\u00e6re mer bevisst p\u00e5 dine handlinger og atferd.<\/span><\/li><\/ul>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-75ec46f elementor-widget elementor-widget-heading\" data-id=\"75ec46f\" data-element_type=\"widget\" data-e-type=\"widget\" id=\"Planlegging\" data-widget_type=\"heading.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t<h2 class=\"elementor-heading-title elementor-size-default\">Hva er planlegging?<\/h2>\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-3bbc615 elementor-widget elementor-widget-text-editor\" data-id=\"3bbc615\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t<p><span style=\"font-weight: 400;\">Planlegging handler om \u00e5 komme opp med ideer for \u00e5 n\u00e5 m\u00e5lene dine og dele dem opp i trinn. N\u00e5r du er ferdig med \u00e5 sette deg m\u00e5l, trenger du en plan for \u00e5 oppn\u00e5 dem. Planlegging handler ikke bare om \u00e5 vite hva du b\u00f8r og ikke b\u00f8r gj\u00f8re i hverdagen; det er en n\u00f8ye og strategisk m\u00e5te \u00e5 planlegge dagene dine p\u00e5, og v\u00e6re godt bevisst p\u00e5 potensialet ditt og dine triggere. Det krever at du deler opp m\u00e5let ditt i enkle og oppn\u00e5elige sm\u00e5 delm\u00e5l, og deretter streber etter \u00e5 oppn\u00e5 disse med en plan.<\/span><\/p>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-c8649bc elementor-widget elementor-widget-heading\" data-id=\"c8649bc\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"heading.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t<h2 class=\"elementor-heading-title elementor-size-default\">Hvorfor er planlegging viktig?<\/h2>\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-9939c2d elementor-widget elementor-widget-text-editor\" data-id=\"9939c2d\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t<p><span style=\"font-weight: 400;\">Planlegging er viktig. Du har satt deg et m\u00e5l; du har ogs\u00e5 skrevet det ned. Hva skjer n\u00e5? Du m\u00e5 vite n\u00f8yaktig hva du skal gj\u00f8re for \u00e5 n\u00e5 disse m\u00e5lene. \u00c5 v\u00e5kne opp hver dag og kaste bort dyrebare 30\u201340 minutter p\u00e5 \u00e5 bestemme hva du skal gj\u00f8re i l\u00f8pet av en dag er ikke praktisk. Dette er grunnene til at planlegging er viktig:<\/span><\/p>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-a11edbe elementor-widget elementor-widget-text-editor\" data-id=\"a11edbe\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t<ul><li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Hvis du ikke har planlagt ting for dagen, er det mer sannsynlig at du utsetter ting og utsetter arbeidet ditt mot m\u00e5l til neste dag. Men n\u00e5r du allerede har bestemt deg for hvordan du skal bruke dagene dine klokt for \u00e5 n\u00e5 m\u00e5let ditt, vil du begynne \u00e5 jobbe med det med en gang.<\/span><\/li><li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Planlegging hjelper deg ogs\u00e5 med \u00e5 bruke dine styrker og svakheter produktivt . For eksempel hvis du planlegger dagen din og m\u00e5let ditt er \u00e5 forbedre oppmerksomhetsspennet ditt og redusere utsettelse, kan du planlegge dagen din p\u00e5 en m\u00e5te som gj\u00f8r at n\u00e5r du f\u00f8ler for \u00e5 utsette ting, erstatter du det med en aktivitet som forbedrer oppmerksomheten.<\/span><\/li><li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Strategisk planlegging hjelper deg \u00e5 forst\u00e5 dine svakheter og styrker bedre, og du kan utnytte den deretter.<\/span><\/li><li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">N\u00f8ye planlegging gj\u00f8r at du deler opp og sprer m\u00e5lene dine p\u00e5 en mer konstruktiv og oppn\u00e5elig m\u00e5te. Du f\u00f8ler ikke at du m\u00e5 gj\u00f8re alt p\u00e5 \u00e9n gang p\u00e5 \u00e9n dag. Du sprer det kreativt ut og blir ikke overveldet av ting.<\/span><\/li><li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Det hjelper deg ogs\u00e5 med \u00e5 h\u00e5ndtere uventede vendinger. N\u00e5r du har satt deg planer og m\u00e5l, vet du hvordan du skal komme deg tilbake. Du synes ogs\u00e5 det er relativt enkelt \u00e5 lage alternativer n\u00e5r det trengs i tilfelle uforutsette situasjoner.<\/span><\/li><\/ul>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-0f69358 elementor-widget elementor-widget-heading\" data-id=\"0f69358\" data-element_type=\"widget\" data-e-type=\"widget\" id=\"Planlegging-og-malsetting\" data-widget_type=\"heading.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t<h2 class=\"elementor-heading-title elementor-size-default\">Planlegging og m\u00e5lsetting med ADHD<\/h2>\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-9b4f318 elementor-widget elementor-widget-text-editor\" data-id=\"9b4f318\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t<p><a href=\"https:\/\/utdanningsforskning.no\/artikler\/2012\/pedagogiske-tiltak-for-barn-med-adhd2\/\" target=\"_blank\" rel=\"noopener\"><span style=\"font-weight: 400;\">N\u00e5r man planlegger og setter m\u00e5l med ADHD<\/span><\/a><span style=\"font-weight: 400;\">, m\u00e5 man huske p\u00e5 deres spesifikke behov. M\u00e5lene kan settes og planlegges i henhold til deres dominerende symptomer, spesielle behov, atferd de \u00f8nsker \u00e5 oppn\u00e5 og resultatet de \u00f8nsker. Her er hva vi m\u00e5 huske p\u00e5:<\/span><\/p>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-3f06275 elementor-widget elementor-widget-text-editor\" data-id=\"3f06275\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t<ul><li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Alle deres dominerende symptomer b\u00f8r tas i betraktning n\u00e5r de setter seg m\u00e5l. De b\u00f8r vurdere om de er mer hyperaktive, impulsive, uoppmerksomme, eller om alle de viktigste symptomene er tilstede samtidig.<\/span><\/li><li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Alvorlighetsgraden av lidelsen b\u00f8r ogs\u00e5 tas i betraktning. Personer med mild ADHD har andre behov sammenlignet med moderat eller alvorlig ADHD.<\/span><\/li><li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Milj\u00f8et deres b\u00f8r ogs\u00e5 tas i betraktning. Hvis de bor med familie og har st\u00f8tte fra familien, kan de gj\u00f8re en annen innsats enn de som ikke har noen st\u00f8tte.<\/span><\/li><li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">M\u00e5lene m\u00e5 v\u00e6re realistiske og praktiske. En person b\u00f8r ikke f\u00f8le seg overveldet av tanken p\u00e5 \u00e5 gj\u00f8re alt p\u00e5 \u00e9n gang.<\/span><\/li><li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">M\u00e5lene b\u00f8r v\u00e6re oppn\u00e5elige, slik at de f\u00f8ler seg oppn\u00e5dd n\u00e5r de n\u00e5r det \u00f8nskede resultatet. Urealistiske eller uoppn\u00e5elige m\u00e5l er ikke mulige \u00e5 oppn\u00e5. N\u00e5r en person ikke klarer \u00e5 n\u00e5 sitt m\u00e5l, f\u00f8ler de seg overveldet av tanken p\u00e5 \u00e5 v\u00e6re en fiasko. Det f\u00e5r dem ogs\u00e5 til \u00e5 f\u00f8le seg skyldige og inkompetente.<\/span><\/li><\/ul>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-a936dd3 elementor-widget elementor-widget-heading\" data-id=\"a936dd3\" data-element_type=\"widget\" data-e-type=\"widget\" id=\"Selvhjelpsstrategier\" data-widget_type=\"heading.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t<h2 class=\"elementor-heading-title elementor-size-default\">Selvhjelpsstrategier<\/h2>\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-3c40c73 elementor-widget elementor-widget-text-editor\" data-id=\"3c40c73\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t<p><span style=\"font-weight: 400;\">Hjelpen fra en psykoterapeut er sv\u00e6rt viktig n\u00e5r du skal sette og planlegge m\u00e5lene dine.\u00a0<\/span><span style=\"font-weight: 400;\">Her er noen <\/span><a href=\"https:\/\/spesialistipsykiatri.no\/handtere-adhd-hjemme\/\"><span style=\"font-weight: 400;\">selvhjelpsteknikker<\/span><\/a><span style=\"font-weight: 400;\"> du kan innlemme i hverdagen din:<\/span><\/p>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-15f5ccd elementor-widget elementor-widget-text-editor\" data-id=\"15f5ccd\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t<ul><li aria-level=\"1\"><a href=\"https:\/\/nhi.no\/trening\/aktivitet-og-helse\/fysisk-aktivitet-og-helse\/fysisk-aktivitet-og-psykisk-lidelser\" target=\"_blank\" rel=\"noopener\"><b>Trening <\/b><span style=\"font-weight: 400;\">er en fin m\u00e5te \u00e5 forbedre mental og fysisk helse p\u00e5<\/span><\/a><span style=\"font-weight: 400;\">. Her er noen forskjellige typer trening som forbedrer spesifikke symptomer p\u00e5 ADHD:<\/span><\/li><\/ul><ul><li style=\"list-style-type: none;\"><ul><li style=\"font-weight: 400;\" aria-level=\"2\"><span style=\"font-weight: 400;\">Pilates er bra for \u00e5 forbedre oppmerksomhetsspennet<\/span><\/li><li style=\"font-weight: 400;\" aria-level=\"2\"><span style=\"font-weight: 400;\">Aerobic forbedrer kognitiv funksjon<\/span><\/li><li style=\"font-weight: 400;\" aria-level=\"2\"><span style=\"font-weight: 400;\">Yoga er effektivt for flere symptomer som <a href=\"https:\/\/spesialistipsykiatri.no\/angst-og-sovnproblemer\/\">s\u00f8vnproblemer og angst.<\/a> Det fungerer ogs\u00e5 bra for \u00e5 forbedre oppmerksomhet, konsentrasjon og hukommelse.<\/span><\/li><li style=\"font-weight: 400;\" aria-level=\"2\"><span style=\"font-weight: 400;\">G\u00e5ing forbedrer konsentrasjonen. Det forbedrer ogs\u00e5 generell kognitiv funksjon, atferd og motoriske bevegelser. Det anbefales \u00e5 g\u00e5 utend\u00f8rs i omgivelser som en park eller hage.<\/span><\/li><li style=\"font-weight: 400;\" aria-level=\"2\"><span style=\"font-weight: 400;\">L\u00f8ping forbedrer konsentrasjon og atferd. Det forbedrer ogs\u00e5 den generelle kognitive funksjonen.<\/span><\/li><li style=\"font-weight: 400;\" aria-level=\"2\"><span style=\"font-weight: 400;\">Sv\u00f8mming hjelper mot hyperaktivitet, uoppmerksomhet og motorisk koordinasjon.<\/span><\/li><li style=\"font-weight: 400;\" aria-level=\"2\"><span style=\"font-weight: 400;\">Karate bidrar ogs\u00e5 til \u00e5 forbedre fokus, impulsivitet, emosjonsregulering og sosial interaksjon.<\/span><\/li><\/ul><\/li><li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">For bedre s\u00f8vn kan du pr\u00f8ve:<\/span><ul><li style=\"font-weight: 400;\" aria-level=\"2\"><span style=\"font-weight: 400;\">Unng\u00e5 koffein minst 6 timer f\u00f8r leggetid for bedre s\u00f8vnkvalitet.<\/span><\/li><li style=\"font-weight: 400;\" aria-level=\"2\"><span style=\"font-weight: 400;\">Kamillete forbedrer s\u00f8vnkvaliteten<\/span><\/li><li style=\"font-weight: 400;\" aria-level=\"2\"><span style=\"font-weight: 400;\">Skjermtiden b\u00f8r slutte minst \u00e9n time f\u00f8r leggetid for bedre s\u00f8vn.<\/span><\/li><li style=\"font-weight: 400;\" aria-level=\"2\"><a href=\"https:\/\/spesialistipsykiatri.no\/litteratur-og-psykisk-helse\/\"><span style=\"font-weight: 400;\">Lesing<\/span><\/a><span style=\"font-weight: 400;\"> sies \u00e5 ha positive effekter p\u00e5 kognitiv funksjon, men lesing f\u00f8r leggetid forbedrer ogs\u00e5 s\u00f8vnkvaliteten.<\/span><\/li><li style=\"font-weight: 400;\" aria-level=\"2\"><span style=\"font-weight: 400;\">Yoga-t\u00f8yings\u00f8velser ved sengetid f\u00e5r deg ogs\u00e5 til \u00e5 sove fredelig og v\u00e5kne opp uthvilt<\/span><\/li><li style=\"font-weight: 400;\" aria-level=\"2\"><span style=\"font-weight: 400;\">Mindful meditasjon f\u00f8r leggetid er ogs\u00e5 effektivt ved s\u00f8vnforstyrrelser.<\/span><\/li><\/ul><\/li><\/ul>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-bb9febc elementor-widget elementor-widget-text-editor\" data-id=\"bb9febc\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t<p><span style=\"font-weight: 400;\">Alle de ovennevnte selvhjelpsteknikkene er en del av en sunn livsstil. \u00c5 unng\u00e5 mat som \u00f8ker hyperaktivitet eller for\u00e5rsaker tretthet, ta kosttilskudd for \u00e5 forbedre symptomene dine og legge til rette for en sunn livsstil hjelper mye.<\/span><\/p>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-dd553e5 elementor-widget elementor-widget-text-editor\" data-id=\"dd553e5\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t<p><span style=\"font-weight: 400;\">Du kan ogs\u00e5 kj\u00f8pe dagb\u00f8ker spesielt utviklet for personer med ADHD for \u00e5 holde oversikt over fremgangen din. Alle disse tingene b\u00f8r v\u00e6re en del av planene dine n\u00e5r du setter deg m\u00e5l, etter anbefaling fra psykoterapeuten din. Hvis du \u00f8nsker \u00e5 konsultere en psykolog, kan du bes\u00f8ke <\/span><a href=\"https:\/\/spesialistipsykiatri.no\/bestill-time\/\"><span style=\"font-weight: 400;\">Spesialist i Psykiatri<\/span><\/a><span style=\"font-weight: 400;\"> n\u00e5.<\/span><\/p>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-9f44929 elementor-widget elementor-widget-heading\" data-id=\"9f44929\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"heading.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t<h2 class=\"elementor-heading-title elementor-size-default\">Siste ord<\/h2>\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-e1dbef7 elementor-widget elementor-widget-text-editor\" data-id=\"e1dbef7\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t<p><span style=\"font-weight: 400;\">Planlegging og m\u00e5lsetting er en viktig del av behandlingen. Det hjelper deg \u00e5 holde fokus og motivert, og ha en klar visjon for handlingene dine. Det holder deg bevisst p\u00e5 atferden din og hjelper deg med \u00e5 oppn\u00e5 \u00f8nsket resultat. M\u00e5lsetting og planlegging er sv\u00e6rt effektive f\u00f8rste skritt mot \u00e5 n\u00e5 m\u00e5let ditt.<\/span><\/p>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-2902bb3 elementor-widget elementor-widget-heading\" data-id=\"2902bb3\" data-element_type=\"widget\" data-e-type=\"widget\" id=\"FAQs\" data-widget_type=\"heading.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t<h2 class=\"elementor-heading-title elementor-size-default\">Ofte Stilte Sp\u00f8rsm\u00e5l (FAQs)!<\/h2>\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-189b0de elementor-widget elementor-widget-text-editor\" data-id=\"189b0de\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t<h3><strong><b>Er planlegging og m\u00e5lsetting effektivt for symptomh\u00e5ndtering ved ADHD?<\/b><\/strong><\/h3>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-9351eb4 elementor-widget elementor-widget-text-editor\" data-id=\"9351eb4\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t<p><span style=\"font-weight: 400;\">Ja, planlegging og m\u00e5lsetting er effektivt. Det gir deg en klar vei for hva du b\u00f8r eller ikke b\u00f8r gj\u00f8re. Det minimerer ogs\u00e5 sjansene for \u00e5 bli distrahert fra m\u00e5lene dine.<\/span><\/p>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-d5e814b elementor-widget elementor-widget-text-editor\" data-id=\"d5e814b\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t<h3><strong><b>Hvordan gj\u00f8re planene dine gjennomf\u00f8rbare?<\/b><\/strong><\/h3>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-0ae9c89 elementor-widget elementor-widget-text-editor\" data-id=\"0ae9c89\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t<p><span style=\"font-weight: 400;\">Sett deg oppn\u00e5elige m\u00e5l. V\u00e6r realistisk n\u00e5r du setter deg m\u00e5l for \u00e5 unng\u00e5 overveldende f\u00f8lelser. Ingenting forbedres p\u00e5 \u00e9n dag eller engang p\u00e5 \u00e9n uke. Du m\u00e5 v\u00e6re konsekvent med sm\u00e5 skritt.<\/span><\/p>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-bfb000c elementor-widget elementor-widget-text-editor\" data-id=\"bfb000c\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t<h3><strong><b>Hvordan sette realistiske m\u00e5l?<\/b><\/strong><\/h3>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-3f7ac31 elementor-widget elementor-widget-text-editor\" data-id=\"3f7ac31\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t<p><span style=\"font-weight: 400;\">\u00c5 v\u00e6re bevisst p\u00e5 potensialet ditt, dine styrker og svakheter hjelper deg med \u00e5 sette realistiske m\u00e5l for deg selv. Hvis noen for eksempel tror de kan studere en hel bok p\u00e5 \u00e9n kveld og f\u00e5 h\u00f8ye karakterer, er det praktisk talt umulig.<\/span><\/p>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-d75c564 elementor-widget elementor-widget-text-editor\" data-id=\"d75c564\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t<p><span style=\"font-weight: 400;\">Men hvis de planlegger studieplanen n\u00f8ye, deler den inn i kapitler og setter realistiske forventninger til karakteren, vil de ha st\u00f8rre sannsynlighet for \u00e5 klare den.<\/span><\/p>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-6d1f0ee elementor-widget elementor-widget-text-editor\" data-id=\"6d1f0ee\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t<h3><strong><b>Er rutinejournaler effektive?<\/b><\/strong><\/h3>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-ad543a2 elementor-widget elementor-widget-text-editor\" data-id=\"ad543a2\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t<p><span style=\"font-weight: 400;\">Ja. Det har flere fordeler. Du kan bruke journalf\u00f8ring til \u00e5 redusere utsettelsen. Det \u00f8ker ogs\u00e5 sjansene dine for \u00e5 n\u00e5 m\u00e5lene dine.<\/span><\/p>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t","protected":false},"excerpt":{"rendered":"<p>Viktige punkter M\u00e5lsetting er et viktig f\u00f8rste skritt mot \u00e5 n\u00e5 m\u00e5lene dine. Det er viktig \u00e5 planlegge strategisk for [&hellip;]<\/p>\n","protected":false},"author":26,"featured_media":43790,"comment_status":"closed","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"site-sidebar-layout":"default","site-content-layout":"","ast-site-content-layout":"full-width-container","site-content-style":"default","site-sidebar-style":"default","ast-global-header-display":"","ast-banner-title-visibility":"","ast-main-header-display":"","ast-hfb-above-header-display":"","ast-hfb-below-header-display":"","ast-hfb-mobile-header-display":"","site-post-title":"","ast-breadcrumbs-content":"","ast-featured-img":"","footer-sml-layout":"","ast-disable-related-posts":"","theme-transparent-header-meta":"","adv-header-id-meta":"","stick-header-meta":"","header-above-stick-meta":"","header-main-stick-meta":"","header-below-stick-meta":"","astra-migrate-meta-layouts":"default","ast-page-background-enabled":"default","ast-page-background-meta":{"desktop":{"background-color":"var(--ast-global-color-4)","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""},"tablet":{"background-color":"","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""},"mobile":{"background-color":"","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""}},"ast-content-background-meta":{"desktop":{"background-color":"var(--ast-global-color-5)","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""},"tablet":{"background-color":"var(--ast-global-color-5)","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""},"mobile":{"background-color":"var(--ast-global-color-5)","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""}},"footnotes":""},"categories":[12],"tags":[523,525,526,524,527],"class_list":["post-43785","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-adhd","tag-adhd-behandling","tag-malsetting-og-mestring","tag-psykisk-helse-og-struktur","tag-selvhjelp-ved-adhd","tag-terapi-og-veiledning-for-adhd"],"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO Premium plugin v28.0 (Yoast SEO v28.0) - https:\/\/yoast.com\/product\/yoast-seo-premium-wordpress\/ -->\n<title>Planlegging og m\u00e5lsetting med ADHD<\/title>\n<meta name=\"description\" content=\"Oppdag hvordan du planlegger og setter m\u00e5l for personer med ADHD. 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