英文原文
How to set a laundry schedule: the neurodiverse laundry guide (part I)
Laundry...a seemingly simple task that, in reality, is a multi-stage epic requiring more than just washing and drying. Multiple executive functions like planning, time management, and organization are required. Do you forget to switch your laundry from the wash to the dryer? Do you have a pile of clean, unfolded clothes in your bedroom? Do you know how much detergent to use? Is the task of laundry stressful? If so, you are not alone. This blog is the first of a 3 part series about one of the most common adult tasks: laundry. Today, we dive into how to set a laundry routine, why it will reduce stress in your life, and how you can stick with it.
Why is laundry so hard for me? Here’s how my laundry routine used to go: Phone pings laundry (time to switch to the dryer). Phone pings again. I place clean clothes on my bed. Forget about the mountain of clean clothes. Exhausted by the day, defeat would sweep over me as I remembered the mountain of clean clothes on my bed. Too tired to fold, I would toss them onto my desk chair. Something needed to change. If you relate, you are alone. One study suggests that 68% of adults dread doing laundry. Based on my own experiences and conversations with my friends and clients, I believe that many adults procrastinate doing laundry. Here’s why: Procrastination is an emotional reaction to a task. If one dreads doing laundry, they are more likely to procrastinate doing it. This is even more common in neurodiverse adults. Laundry is especially difficult for adults with ADHD, autism, or executive dysfunction. It requires multiple executive function skills working in tandem. Planning - choosing a day and time to do laundry while ensuring laundry is done before you run out of clean clothes. Time management - tracking when it is time to switch clothes from the wash to the dryer, and finally folding clean clothes in addition to other to-dos throughout the day. Organization - separating dirty darks and lights, organizing clean clothes into specific drawers, and maintaining these systems of organization daily.
Why should I create a laundry schedule? Consistency helps in building a habit and reduces the mental load of deciding when to do laundry. If you're working from home, consider scheduling your laundry during the workday. This can be a productive break from your desk. By creating a laundry event on your calendar, you do not need to plan for when you will do laundry. You also do not need to worry about running out of clean clothes, thus reducing anxiety. You will experience less stress about having clean clothes for work or wearing that shirt that you love. By creating structure in our lives, we create more free time to do the things we enjoy. Structure is freedom.
How to Set a Laundry Schedule Establishing a consistent laundry routine can be particularly helpful for everyone. Adults with ADHD and/or autism will benefit from creating structure and predictability in their lives. Everyone’s day to day is different, so there is no one size fits all approach. However, you can follow these 4 steps to create a laundry routine that fits your lifestyle. Here’s how to set a laundry schedule: select a specific day or days of the week, choose a block of time (roughly 90 minutes), add it to your digital calendar as a recurring event, set a reminder to notify you 24 hours, 1 hour, and 5 minutes in advance.
How do I stick to the schedule? Once your laundry schedule is set, you need to make the choice to try it out, adjust your schedule if necessary, and stick with it. This is truly a choice. No one is going to make you do it, but you can make it feel easier. For those who use a laundromat, make the experience more enjoyable by bringing a book or downloading a movie. If you do laundry at home, do an enjoyable activity while your clothes are in the wash. Turning laundry time into an enjoyable activity can make it feel less like a chore. As an adult, we need to parent ourselves by creating agreements and following through. Creating agreements, for example, doing laundry on Sundays between 1 p.m. and 4 p.m., supports executive function deficits.
Conclusion We might not be able to make laundry “fun” but we can make it easier. Laundry is a complex chore that requires multiple executive functions. This makes laundry especially difficult for the neurodiverse community. The first step to making laundry feel easier and less stressful is setting a laundry schedule. By intentionally choosing a day and time to do laundry and then adding it to your digital calendar, you will remove the stress of planning to do laundry from your life. Setting a schedule is the easy part. Sticking with it is where most people struggle. Make laundry more enjoyable by doing a fun task while clothes are in the wash. Remember, you are in control of your choices. Setting a schedule and following through is a choice. You can do it!
中文翻译
如何制定洗衣日程：神经多样性洗衣指南（第一部分）
洗衣……看似简单的任务，实际上是一个多阶段的史诗，需要的不仅仅是洗涤和烘干。它需要多种执行功能，如计划、时间管理和组织。你是否忘记将衣物从洗衣机转移到烘干机？你的卧室里是否有一堆干净但未折叠的衣服？你知道该用多少洗衣液吗？洗衣任务是否让你感到压力？如果是这样，你并不孤单。这篇博客是关于最常见成人任务之一——洗衣的三部分系列的第一篇。今天，我们将深入探讨如何制定洗衣常规，为什么它会减少你生活中的压力，以及如何坚持下去。
为什么洗衣对我来说这么难？这是我过去洗衣常规的样子：手机提醒洗衣（该转移到烘干机了）。手机再次提醒。我把干净衣服放在床上。忘记那堆干净衣服。一天下来筋疲力尽，当我记起床上的那堆干净衣服时，挫败感会席卷而来。太累了不想折叠，我会把它们扔到办公椅上。需要改变一些东西。如果你有同感，你并不孤单。一项研究表明，68%的成年人害怕做洗衣。基于我自己的经验和与朋友及客户的对话，我相信许多成年人拖延做洗衣。原因如下：拖延是对任务的情绪反应。如果一个人害怕做洗衣，他们更可能拖延。这在神经多样性成年人中更为常见。洗衣对于患有ADHD、自闭症或执行功能障碍的成年人尤其困难。它需要多种执行功能技能协同工作。计划——选择洗衣的日子和时间，同时确保在干净衣服用完前完成洗衣。时间管理——跟踪何时该将衣物从洗衣机转移到烘干机，以及最终折叠干净衣服，同时处理一天中的其他待办事项。组织——分开深色和浅色脏衣服，将干净衣服整理到特定抽屉，并每天维护这些组织系统。
为什么我应该创建洗衣日程？一致性有助于养成习惯，并减少决定何时洗衣的心理负担。如果你在家工作，考虑在工作日安排洗衣。这可以是一个离开办公桌的高效休息。通过在日历上创建洗衣事件，你不需要计划何时洗衣。你也不需要担心干净衣服用完，从而减少焦虑。你会减少为工作准备干净衣服或穿你喜欢的衬衫的压力。通过在生活中有结构，我们创造更多自由时间做我们喜欢的事情。结构就是自由。
如何制定洗衣日程 建立一致的洗衣常规对每个人都特别有帮助。患有ADHD和/或自闭症的成年人将从生活中创造结构和可预测性中受益。每个人的日常生活不同，所以没有一刀切的方法。然而，你可以遵循这4个步骤来创建适合你生活方式的洗衣常规。如何制定洗衣日程：选择一周中的特定一天或几天，选择一个时间段（大约90分钟），将其作为重复事件添加到数字日历中，设置提醒在24小时、1小时和5分钟前通知你。
如何坚持日程？一旦你的洗衣日程设定，你需要选择尝试它，必要时调整日程，并坚持下去。这确实是一个选择。没有人会强迫你做，但你可以让它感觉更容易。对于那些使用自助洗衣店的人，通过带一本书或下载一部电影让体验更愉快。如果你在家洗衣，在衣服洗涤时做一项愉快的活动。将洗衣时间变成愉快的活动可以让它感觉不那么像家务。作为成年人，我们需要通过创建协议并遵守来“父母”自己。创建协议，例如在周日下午1点到4点洗衣，支持执行功能缺陷。
结论 我们可能无法让洗衣变得“有趣”，但我们可以让它更容易。洗衣是一项复杂的家务，需要多种执行功能。这使得洗衣对神经多样性群体尤其困难。让洗衣感觉更容易和压力更小的第一步是制定洗衣日程。通过有意识地选择洗衣的日子和时间，然后将其添加到数字日历中，你将消除生活中计划洗衣的压力。制定日程是容易的部分。坚持下去是大多数人挣扎的地方。通过在衣服洗涤时做有趣的任务让洗衣更愉快。记住，你控制你的选择。制定日程并遵守是一个选择。你可以做到！
文章概要
本文探讨了如何为神经多样性成年人制定洗衣日程，以优化执行功能并减少压力。文章指出洗衣需要计划、时间管理和组织等执行功能，许多成年人因拖延而难以完成。通过创建一致的洗衣常规，如选择特定时间并添加到日历，可以建立习惯、降低焦虑，并为生活创造更多自由时间。文章提供了具体步骤，如设置提醒和结合愉快活动，以帮助坚持日程，强调结构对神经多样性群体的重要性。
高德明老师的评价
用12岁初中生可以听懂的语音来重复翻译的内容：这篇文章讲的是怎么安排洗衣服的时间，让洗衣服不那么麻烦。洗衣服看起来简单，但其实需要想好什么时候洗、怎么整理，很多人因为怕麻烦就拖着不洗。文章说，可以选一个固定的日子和时间来洗衣服，比如每个星期天下午，然后把它记在手机日历上，这样就不用老想着了。还可以在洗衣服的时候做点好玩的事，比如看书或看电影，让它变得轻松点。这样，洗衣服就不会那么让人头疼了。
TA沟通分析心理学理论评价：从沟通分析心理学角度看，这篇文章展示了成人自我状态在优化洗衣常规中的应用。成人自我状态涉及理性、计划和决策，文章通过强调制定洗衣日程、减少情绪化拖延，促进了成人自我状态的主导。例如，创建协议和遵守日程体现了成人自我状态对责任的承担，而非受儿童自我状态（如逃避或情绪反应）或父母自我状态（如苛责）影响。这有助于个体在洗衣任务中实现自主和效率，符合TA理论中自我状态的平衡目标。
在实践上可以应用的领域和可以解决人们的十个问题：在实践上，这篇文章的应用领域包括个人生活管理、神经多样性支持、职场效率提升和心理健康促进。它可以解决人们的十个问题：1. 减少洗衣任务带来的焦虑和压力；2. 改善执行功能缺陷导致的拖延行为；3. 增强时间管理和计划能力；4. 为神经多样性成年人提供结构化生活策略；5. 提升日常家务的完成率和一致性；6. 通过创建协议培养自我责任感；7. 降低因洗衣混乱导致的人际关系紧张；8. 增加自由时间用于休闲活动；9. 支持远程工作者的时间优化；10. 促进整体生活质量的提升。