第20課：有意識飲食與有意交流
📝 課程重點結構：
1. ADHD患者日常挑戰速覽
核心症狀影響：
衝動性：易做出冇計劃決定（例：突然買零食/打斷人講嘢）
注意力分散：難以持續專注單一任務
執行功能缺陷：組織/規劃能力較弱
延伸問題：
→ 飲食失調（暴食/情緒性進食）
→ 社交摩擦（被誤解為冇禮貌/難維持關係）
2. 有意識飲食實踐法（Mindful Eating）
▍核心原理
透過「五感專注」減慢進食節奏 （例：咬蘋果時留意脆度/甜味變化）
區分「生理飢餓」vs「情緒飢餓」訊號
▍具體操作技巧
✅ 實用3步曲：
餐前自問：「我真係肚餓定係悶/緊張？」
進食時：
放下手機/關電視
每口咀嚼15秒以上
餐後記錄：「食完感覺係滿足定係後悔？」
✅ 環境調整貼士：
將零食收喺唔顯眼位置
用細碟裝食物視覺上增加份量感
▍研究支持與限制
👍 間接效益：改善睡眠質素（減少宵夜過量）
👎 實踐難點：初期易因分心放棄→建議由「每日專注一餐」開始
3. 有意交流訓練法（Intentional Communication）
▍常見社交困境拆解
問題類型：
插嘴講自己嘅事
誤解對方語氣（例：將玩笑當批評）
忘記重要對話內容
▍改善策略工具箱
🔧 聆聽技巧：
物理提示：雙手交疊放膝上（減少小動作）
心理提示：心中默唸對方最後3個字（加強專注）
🔧 表達技巧：
延遲3秒法則：聽完問題先深呼吸再答
使用「我句式」： 「我聽到你覺得...，我嘅理解係...」
▍進階練習建議
角色扮演：模擬「被誤會」場景練習冷靜回應
社交覆盤：重要對話後寫低「3個做得好+1個可改善位」
4. 綜合應用貼士
⚠️ 注意個體差異：
混合型ADHD vs 注意力不足型→調整練習強度
青少年患者可配合「獎勵機制」（例：成功實踐一週換遊戲時間）
💡 跨領域協同效應：
飲食+社交改善→提升自尊心→更願意持續練習
與藥物治療配合：正念練習加強藥物效果（研究顯示）
5. 學員常見QA整理
Q：練習時成日走神點算？
A：正常現象！可設定「重新專注暗號」（例：摸耳仔一下）
Q：家人點樣支援？
A：建議共同練習「家庭靜默晚餐日」每月1次
Q：幾時會見到效果？
A：多數人4-8週後開始察覺改變（研究追蹤數據）
📌 課後行動計劃：
1️⃣ 揀選1項飲食+1項交流技巧本週實踐 2️⃣ 用手機錄音記錄3次對話作自我分析 3️⃣ 下堂分享「最意外嘅自我發現」
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