HOW TO GET UNSTUCK - ADHD paralysis tips and tricks
Summary
TLDRIn diesem Video spricht Candace über ADHD-Lähmung und wie man sie überwindet. Sie erklärt, was unter physischer und mentaler Lähmung zu verstehen ist und teilt ihre persönlichen Tipps und Tricks, die sie nutzt, um aus dem Lähmungszustand herauszukommen. Sie diskutiert die Ursachen dieser Lähmungen im Zusammenhang mit ADHD und bietet Lösungen an, wie man Entscheidungsprozesse erleichtern kann, um die Zeit und Energie zu sparen.
Takeaways
- 😌 Die Sprecherin, Candace, hilft Frauen mit ADHD, ihre Symptome besser zu verstehen und zu bewältigen.
- 🤔 Sie erklärt, was unter 'ADHD-Lähmung' oder 'Analyse-Lähmung' zu verstehen ist und wie man sie überwindet.
- 🔍 Es gibt zwei Arten der Lähmung: physische und mentale, die beide überwältigend sein können.
- 🛌 Physische Lähmung manifestiert sich durch das Unvermögen, sich zu bewegen oder sich auf eine sinnlose Aufgabe zu konzentrieren, wie das Scrollen im Smartphone.
- 🤯 Mentale Lähmung oder Analyse-Lähmung tritt auf, wenn man sich in einer Entscheidung überdenkt und oft von einer Informationsüberlastung betroffen ist.
- 🕒 Beide Lähmungsarten kosten viel Zeit und können zu Stress und Überschätzung führen.
- 🧠 Die ADHD-Symptome werden durch Störungen in verschiedenen Hirnregionen verursacht, einschließlich der Vorderfrontallappen, die Auswirkungen auf die executive Funktion haben.
- ⏰ Um aus der physischen Lähmung herauszukommen, kann die '5-Second-Rule' von Mel Robbins hilfreich sein.
- 🏋️ Um aus der mentalen Lähmung herauszukommen, kann man sich Zeitlimits setzen oder Entscheidungen als von geringer oder hoher Bedeutung einstufen.
- 🤝 Rufen Sie eine nahe Freundin oder einen Familienmitglied an, um aus der Lähmungszustand herauszukommen.
- 💭 Sprechen Sie Ihre Gedanken und Bedenken mit jemandem aus, um die Entscheidungsfindung zu erleichtern.
- 👍 Akzeptieren Sie Ihre Entscheidungen und seien Sie zuversichtlich, dass sie gut sind, weil Sie sie getroffen haben.
Q & A
Was ist ADHD-Lähmung und wie kann man sie überwinden?
-ADHD-Lähmung ist ein Zustand, in dem man vor einer Entscheidung steht oder physisch feststeckt, was bedeutet, dass man sich überwältigt und in einer bedeutungslosen Aufgabe festklebt, wie z.B. das Scrollen auf dem Handy. Um sie zu überwinden, bietet Candace verschiedene Tipps und Tricks an, die sie entwickelt hat und die ihr helfen, aus diesem Zustand herauszukommen.
Was versteht Candace unter physischer Lähmung?
-Für Candace manifestiert sich physische Lähmung durch Situationen, in denen sie z.B. im Bett mit dem Handy in der Hand liegt und ständig soziale Medien durchstöbert, während ihr Zimmer chaotisch und unordentlich ist und dringende Aufgaben, wie die Wäschewaschen, liegen. Dies führt zu einem Gefühl des Feststeckens und des Nicht-Könnens, die Handlung zu ergreifen.
Was sind die zwei Typen der Lähmung, die Candace in ihrem Video erwähnt?
-Candace spricht über zwei Typen der Lähmung: physische Lähmung und mentale Lähmung. Physische Lähmung bedeutet, dass man sich nicht bewegen kann, während mentale Lähmung, auch als Analyse-Lähmung bekannt, ein Zustand des Überdenkens ist, in dem man sich nicht zu einer Entscheidung durchringen kann.
Warum ist physische Lähmung ein Problem?
-Physische Lähmung ist ein Problem, weil sie viel Zeit kostet. Es ist ein Zustand des Feststeckens, in dem man sich von der Welt abkoppelt und in seinen Gedanken vertieft, was zu einer toxischen Umgebung führen kann, da nichts Gutes aus dem Überdenken resultiert.
Wie hängt physische Lähmung mit der mentalen Lähmung zusammen?
-Physische und mentale Lähmung sind miteinander verbunden, da physische Lähmung normalerweise auch eine mentale Lähmung ist, weil man in seinem Kopf feststeckt und nicht in der Lage ist, sich zu bewegen. Dies hängt mit den Ausfällen im Präfrontalkortex des Gehirns zusammen, der für die gestörte executive Funktion verantwortlich ist.
Was ist die mentale Lähmung, die Candace als Analyse-Lähmung beschreibt?
-Mentale Lähmung oder Analyse-Lähmung tritt auf, wenn man in einem Zustand des Überdenkens einer Entscheidung feststeckt, egal ob es sich um eine kleine oder große Entscheidung handelt. Dies kann zu einer Überlastung mit Informationen führen, die zu Lähmung führt.
Was sind einige der Techniken, die Candace vorschlägt, um aus der physischen Lähmung herauszukommen?
-Candace schlägt verschiedene Techniken vor, darunter das Fünf-Sekunden-Regel von Mel Robbins, das Ausführen von Bewegungsübungen, um Neurotransmitter im Gehirn freizusetzen, und das Anrufen einer Freundin oder eines Familienmitglieds, um eine Ablenkung zu finden.
Wie kann man die Entscheidungsfindung erleichtern, wenn man unter Analyse-Lähmung leidet?
-Candace empfiehlt, die Entscheidungsfindung zu erleichtern, indem man die Fünf-Sekunden-Regel anwendet, Zeitdruck nutzt, Entscheidungen als hoch- oder niedrigkeitsbewertend einstuft und sich selbst eine Frist setzt, um die Entscheidung zu treffen.
Was sind die Tipps von Candace, um mit der mentalen Lähmung umzugehen?
-Candace schlägt vor, Entscheidungen auf Papier zu bringen, um einen Überblick zu behalten, mit jemandem darüber zu sprechen, um es aus dem Kopf zu bekommen, und sich selbst eine Deadline für die Entscheidungsfindung zu setzen.
Was ist Candaces letztes Wort an die Zuschauer in Bezug auf Entscheidungen treffen?
-Candaces letztes Wort ist, dass es in Ordnung ist, mit der getroffenen Entscheidung zurechtzukommen, es keine perfekte Entscheidung gibt und dass es wichtig ist, mit den getroffenen Entscheidungen zufrieden zu sein, weil man sie selbst gewählt hat.
Outlines
😣 ADHD-Lähmung: Was ist das und wie man sie überwindet
Candace führt in ihrem Videochannel ein Thema ein, das vielen Frauen mit ADHD treibt: die sogenannte 'ADHD-Lähmung' oder 'Analyse-Lähmung'. Sie erklärt, dass dies ein Zustand ist, in dem man sich vor einer Entscheidung zurückzieht oder physisch unfähig ist, sich zu bewegen, was oft mit einem Gefühl der Überforderung einhergeht. Sie teilt, dass sie Strategien entwickelt hat, um aus dieser Lähmung herauszukommen und plant, diese im Video zu besprechen. Sie betont, dass sie nicht perfekt ist und manchmal in dieser Lähmung verharren kann, aber das Ziel ist, die Zeit, die in diesem Zustand verschwendet wird, zu reduzieren.
🧠 Die Auswirkungen von ADHD auf die Entscheidungsfindung
Der zweite Absatz konzentriert sich auf die Ursachen der physischen und mentalen Lähmung, die durch die Beeinträchtigungen im Präfrontalkortex und die Auswirkungen auf die exekutive Funktion verursacht werden. Candace erklärt, dass die physische Lähmung oft durch eine Überschwemmung des Gehirns mit Gedanken und Aufgaben einhergeht, die unbearbeitet bleiben, wie das Durchscrollen im Bett oder das Ignorieren von Hausaufgaben. Sie betont, dass diese Lähmung sowohl physisch als auch mental anstrengend und stressig ist und dass es wichtig ist, Strategien zu entwickeln, um diese Zustand zu überwinden.
🏃♀️ Überwindung der Lähmung mit Techniken und Bewegung
In diesem Absatz präsentiert Candace verschiedene Techniken, um aus der Lähmungszustand herauszukommen. Sie empfiehlt die '5-Second-Rule' von Mel Robbins, die besagt, dass man sich von fünf auf eins zählen sollte, um in Aktion zu treten. Sie erwähnt auch, dass Bewegung und Sport hilfreich sein können, um aus dem Zustand herauszukommen, da sie den Mangel an Neurotransmittern, die für die Konzentration und die Durchführung von Aufgaben notwendig sind, ausgleichen können. Schließlich schlägt sie vor, einen Anruf an einen Freund oder Familienmitglied zu wagen, um durch Ablenkung aus der Lähmung herauszukommen.
🕒 Nutzen von Zeitdruck und Entscheidungslimits
Candace gibt Tipps für die Überwindung der mentalen Lähmung durch, die oft durch Überlegungen und die Furcht, die falsche Wahl zu treffen, ausgelöst wird. Sie schlägt vor, Zeitdruck zu nutzen, indem man sich selbst eine Frist setzt oder auf die erste Idee setzt, die im Kopf auftaucht, wenn man unter Druck steht. Sie betont, dass es wichtig ist, zwischen wichtigen und unwichtigen Entscheidungen zu unterscheiden und dass man sich an die getroffene Wahl halten sollte, da es keine perfekte Wahl gibt. Sie beendet den Absatz mit der Ermutigung, mit der getroffenen Wahl zufrieden zu sein und die Entscheidung zu akzeptieren.
Mindmap
Keywords
💡ADHD
💡Paralysis
💡Exekutive Funktionen
💡Überlegung
💡Fünf-Sekunden-Regel
💡Übung
💡Perfektionismus
💡Entscheidungswert
💡Mind-Mapping
💡Deadline
Highlights
Candace introduces the topic of ADHD paralysis and her aim to share tips on overcoming it.
Defines ADHD paralysis, including both physical and mental forms, and their impact on daily life.
Explains the concept of 'analysis paralysis' and its prevalence among individuals with ADHD.
Describes the physical manifestation of ADHD paralysis, such as being unable to move from a task like scrolling on a phone.
Discusses the mental aspect of ADHD paralysis, which involves overthinking and difficulty making decisions.
Mentions the impact of ADHD on executive functions and its link to paralysis behaviors.
Introduces Mel Robbins and the 'Five Second Rule' as a technique to overcome physical paralysis.
Advises exercise as a method to combat the lethargic state caused by ADHD paralysis.
Suggests calling a friend or family member as a distraction to break free from paralysis.
Recommends using nursery rhymes or tapping to make small decisions when overwhelmed by choices.
Advocates using time pressure to make quick decisions as a way to overcome mental paralysis.
Candace talks about setting time limits for making decisions to prevent overthinking.
Encourages viewers to differentiate between high-value and low-value decisions to manage mental paralysis.
Suggests creating mind maps to visualize thoughts and manage overwhelming information.
Advises talking through decisions with others to gain clarity and avoid being stuck in paralysis.
Candace emphasizes the importance of being okay with the decisions made and not striving for perfection.
Concludes with a personal note on embracing imperfection and the decision to accept the current filming outcome.
Transcripts
hey guys welcome back to my channel i'm
candace and i help girls and women who
have adhd understand and manage their
brain today we'll be talking about adhd
paralysis and how to overcome it if you
experience the same thing as i do i'll
be defining what i mean by adhd
paralysis or analysis paralysis as some
call it
and i'll be talking to you about the two
types of paralysis that there are namely
physical paralysis and mental paralysis
and how to overcome them so i'll give
you all my
hacks tips tricks that i've developed
and that i you know put in action every
time i face this actually not every time
i want to say i'm not perfect so
sometimes obviously i get stuck for a
long time but this is why i'm making
this video is because i realized
how much time i was wasting by being
in this paralysis state you'll see what
i mean by this but you know it's useful
to have some some tools to get out of
the state and move on
so what i mean by agg paralysis is a
state where you're stuck
in front of a decision you have to make
or you're physically stuck by which i
mean you are literally unable to move
and you're feeling overwhelmed and stuck
on a meaningless task like scrolling on
your phone so that's the first thing i
will explain is what is physical
paralysis for me and how it manifested
my life physical paralysis for me shows
up in my life as for example if i'm
lying on my bed with my phone in my
hands crawling on social media my room
is a complete mess it is dirty i need to
do laundry everything is on the floor on
my desk so usually that that's the kind
of situation i will find myself in and
on top of this i always have like an
assignment that is due or something
really urgent that i need to
be doing instead of scrolling so i don't
know for example looking for a job which
is actually my current situation and
actually inspired me to make this video
because i find myself with a lot of free
time
and so a lot more chances to fall into
this paralysis when i'm in my room and
can get very overwhelmed with
things in general when this happens
the physical paralysis it's a very
strange feeling
of not being able to move being stuck in
your head being stuck in your mind
sometimes you're not even conscious of
it until you realize that you've been on
your phone for hours and you want to
move but suddenly you feel like you
cannot stop what you're doing right now
and and move on to the next task so it
can feel very
stressful overwhelming
just like you're stuck both physically
and mentally i'm looking at my notes
because i'm talking and talking and then
forgetting what i'm saying so yeah the
the next thing i wanted to say is
why is a problem well because it takes a
lot of your time if you're like me and
you have those moments when
you are on your bed doing nothing you
can be actually anywhere sitting at a
desk in a cafe any any place and you
just
easily happens more for me when i'm at
home
but it's just a time where you
completely disconnect from the world and
you're in your thoughts and it becomes
very toxic the longer you do it because
you know nothing good comes out of
overthinking and so
you
get into this headspace
where um time just flies and you know
sometimes you'll see those memes if you
follow accounts of adc memes this means
when you're
when people are like oh i'll start doing
this at four and then it's for
405 pm and so they're like you know what
i'll do it at five it can go on like
this for hours and usually
we do this when we're in the state of
physical paralysis where when we know we
should be doing something else but we
have no
motivation and ability because it's not
a question of motivation so much when
it's adhd we just cannot get ourselves
to move and do the thing
that is physical
paralysis so a quick note on what is uh
paralysis this kind of edu paralysis
caused by
both physical and mental
well if you don't know anything about hd
adg
symptoms are caused by impairments in
four areas of the brain
one being the prefrontal cortex and it
causes executive functioning impairments
do take everything i say here about the
science of adhd with a grain of salt
because i'm no professional i'm just
someone really interested in adhd who
reads a lot about it but that's a very
basic understanding of adc that it
affects our executive functions and that
is one cause for
um this kind of behavior the adhd
process whether mental or physical and
both are actually kind of linked because
when you're in physical paralysis it's
usually happening in your head and
you're physically paralyzed for some
reason that i don't know and i couldn't
find online uh you're unable to move
physically but it's due to the fact that
you're
stuck in your head and
actually i'm saying i couldn't find
reasons online but i'm sure it's
directly linked to the executive
functioning as well the physical aspect
of it so anyways that's for the
scientific side of it
why it happens so now what is the mental
paralysis that i was talking about
before
and that is usually what people call
analysis paralysis
happens a lot more to adhd people than
other people but it can obviously happen
to anyone and it's when you get in that
state of overthinking a decision that
you need to make
whether it's a very small and
meaningless decision or a very
big
meaningful decision it can be anywhere
in the spectrum regardless of this it
usually people tend to spend a lot of
time
thinking about decisions and wondering
whether they're making the right choice
or not considering all the aspects all
the information they're given and
there's usually an overwhelm of
information which causes this paralysis
for me a great example of mental
paralysis is um
for instance if i go to the restaurant
and i'm sitting in from the menu i need
to pick out a dish from the menu it
becomes really stressful for me because
i'm seeing all those options on the menu
that i could pick
and so i start wondering which one i
actually want which one would be the
healthiest which one costs less more i
start
over evaluating all those little in
pieces of information
and that is what overwhelms my brain and
i am always finding myself not able to
make a decision until the very last
minute and i will explain why and how
you can use this to your advantage later
on in the video so stick around if
you're interested but basically those
kinds of situations when you have your
face with a decision to make and you
have lots of options and it becomes
really stressful it can be when you're
picking a movie on netflix but it can
also be if you have two options then you
know it's more meaningful than picking a
movie on netflix for example if you
have the choice between going out to see
one friend and going out to see another
friend those kinds of decisions that for
most people i think are quite easy to
make for someone with adhd it can be
really painful sometimes
and so
the reason why it feels like this it
feels this way very uneasy
overwhelming and exhausting
is because we always um
we always want to make the right choice
so for someone with adhd it's very
difficult to not make a decision based
on right or wrong we see pretty much
everything in life as either black or
white and so when we make any kind of
decision even on a menu at the
restaurant
we still have this notion in our in the
back of our heads that um
the the choice we're gonna make is gonna
determine our happiness on the moment
which is really not true and we tend to
realize this when we step out of this
paralysis but when we're in it it
becomes really hard and i usually for
example when i try to pick a dish
i switch from one to the other i'm never
sure and in the end i tend to wait until
the last moment
and then i freak out and i pick
something and then i'm good
well i can regret my choices and i do a
lot of the time but that is linked to
perfectionism which is actually
i think quite related to
right or wrong black and white vision of
life
and we always want to make the perfect
choice we always want to make
a choice that is going to look good feel
good um
really overall perfect and it sounds
weird to say like we want to make the
perfect choice when we're at a
restaurant and to eat but it's really
this unconscious
perfectionism that leads our choices and
that's why we need to see it for what it
is and then
try to step aside from this
perfectionism if we want to make easy
choices on things that don't really
matter in the end
again i'm looking at my notes but um
so how does it affect us
similarly to physical paralysis it makes
us lose a lot of time and energy i
usually feel really exhausted when i
have when i'm faced with a lot of
choices and this happens every single
day obviously because you know you
always need to pick
between two options or three or four
whether you want to go to a restaurant
whether you want to pick a netflix movie
that's like the two classical examples i
have but there are so many more and
every day you're faced with them and you
need to
choose quickly because you know most of
the situations you're faced with are not
that important in the end they don't
really define your future or your
happiness
so
that's why it's quite debilitating to
have always this
mental chatter in your mind that
prevents you from choosing quickly and
efficiently when you're faced with many
options now the interesting part is what
you can do about it there's a lot of
things you can do and i started trying
different things to see
how i get out of the state especially
when i'm in physical state of paralysis
so one thing i like to do
and actually when i remember it i do it
and it works 100 of the time
so it's a technique um introduced to the
world i would say by mel robbins and
it's called the five second rule so
first of all mayor robbins i talked
about her she's a motivational speaker
american woman um she has adhd she never
really mentions it
except in one video that is the video
that led me to get diagnosed myself so
the book that she wrote is called the
five second rule and it's called that
way because she
explains the principle a very easy
applicable for any one principle that is
counting backwards from five to one and
then do the thing you want to do and she
mentioned that she was usually stuck in
the morning she couldn't get up she
didn't want to get out of bed and i
think we all whether we have it easy or
not
face this struggle in the morning when
we you know we wake up and we just want
to stay under the covers
and i
used it so many times in the morning
when i wanted to get up and i was
feeling
not lazy but i mean i would say stuck
um
i would use the five four three two one
method and magically it would work i
cannot explain the psychology behind it
i think she explains it very well in her
book or at least she says it's backed up
by science but somehow it works super
well for me and whenever i'm in this
kind of a paralysis state when i can't
move i want to do something i don't know
what to start doing i need to just get
up and do something i usually count
backwards from five to one and then i
get up and i do something whether it's
exercise
jumping jacks or anything and so that's
actually my second point the good thing
you can do when you're in the state and
you finally get out of it by using the
five second rule
is to just go exercise just move your
body uh if you're in the state it's
probably because you lack the
neurotransmitters that your brain needs
to actually you know pay attention and
do a task and i made a whole video about
this that i will link somewhere up there
about how exercise can benefit your
brain
but exercise is a huge help when you're
in this kind of
vegetative lethargic state
so that is my second advice and then the
third one would be to call a friend or
someone from your family someone you're
close to
because i know that when we're in that
physical state of paralysis
we're usually on our phones or tablet or
computer it's just one click away to
call a friend or family member and it
can often
get you out of this zone because they
will distract you make you think of
something else and without even thinking
about it you'll just get up and start
doing something so it can be a very good
help if you're stuck on your phone
and so now what can you do about the
mental paralysis so for the small
decision the one thing i do people don't
necessarily understand why i do it but i
do it because i can't make decisions so
for me it's very clear so i don't feel
bad about it but this is something you
can do if you have the same struggle as
me
is you use those kinds of kids nursery
rhymes that we used to do when we're
small to single out
you know someone in a team or an element
of a
range of options i'm explaining it
really badly but what i mean is tap on
the items that are in front of you and
then you eliminate them one by one i
narrowed down my choices to four or five
things could be books movies and then
i'll just go like
[Laughter]
it usually works well at least i let it
work because either it makes me notice
that there is one choice that i'm really
drawn to but i wasn't aware of it
because i was overthinking too many
things or it just makes me pick one
in a randomized manner and so
then i have my choice done for me the
second thing
i talked about previously in the video
is using time pressure to advantage we
atg people tend to be really good under
pressure and we can make split-second
decisions when we're put under pressure
and so using time as a way to make a
decision quickly
will be very helpful in those moments
for example again when you're at the
restaurant that is my
go-to example because that is the one i
struggle with the most and uh usually
when you pick a dish i will simply wait
until the waitress
i won't do it on purpose because if i
know what i want sometimes obviously
like i know i want this i'll take this
but most of the time i'm
hesitating and i don't know what to pick
i'll just wait for the waitress waiter
to come
and then
when they ask me like they come to me
they ask everyone at the table then
they're like what do you want and then i
will say the first thing that pops up in
my mind and it will usually be the thing
that i want the most maybe not the most
reasonable but the thing that i truly
want from
my heart so
it works quite well
um
so that's one thing the time pressure
you can use to your advantage all the
time
and the second thing uh that you can do
is define if a decision is high value or
low value
if it's meaningful or meaningless to
your life or role what i mean by this is
for example picking the next fix movie
you're going to watch at night or a dish
at the restaurant or wine or anything
that
is
such a small meaningless decision you
shouldn't spend a lot of time on it and
so what you can do is just set yourself
a time limit basically you say okay i
have five minutes now to choose a movie
you see a few ones that interest you
you're like okay maybe that one maybe
that one when you get to the end you
just make your choice and you watch that
movie and you don't question it anymore
because the thing is it's not going to
matter in the end what you watch on
netflix one night
and uh i i don't know where i saw this i
saw this i guess like in a blog post
somewhere um they were saying it's crazy
how much time people take to pick a
movie
and
sometimes they take even more time to
pick the movie than to actually watch it
anyways i think it's really interesting
sociological
example but in terms of
analysis paralysis just set yourself a
limit and then go with the last choice
or the first
just
do it so my advice for difficult
situations is basically get out of your
head put everything on paper i like
doing mind maps it makes me visualize
what i have in mind because i usually
get really lost in my thoughts and just
overwhelmed with all the information
that's
to be taken into account so if i do my
maps i can see clearly i can link things
i can color code and i see
very well where i'm going
and the second thing would be to talk
about it to someone again it's really
useful to just talk it out get it out of
your head
talk to your friend talk to family
member
someone who can help you figure it out
and ultimately just give yourself
a deadline again for making this
decision if it's an important decision
or even if it's a decision about going
to see one front or the other because
that can seem ridiculous but sometimes a
lot of the time it happens to me where i
spend a lot of time
you know
trying to figure out what should i do
should i go see this friend should i go
do this
what's the right choice basically and um
sometimes i just have to tell myself
okay you know
it doesn't really matter if you do one
thing or the other so just pick a time
and then choose and stick to it that's
the most important thing and i guess
that links to my final advice which is
be okay with the decision you make in
the end there is no perfect decision and
we just need to be okay with the fact
that the decisions we take the decisions
we make
are
good because we chose them and that's
very important for anyone who has adhd
and who is a perfectionist a lot of adhd
people are perfectionists so i think it
applies to a lot of you
and that is i think the the best advice
i can give you is that most of the time
it doesn't even matter so just pick
something
stick to it and your life will be so
much easier if you just make those small
decisions quicker faster and in a way
where you're confident with your choices
that's it for this video guys i've been
filming this outro for literally 55
times now and um
i've decided that i don't want it to be
perfect anymore i'll just go with what i
make right now so i'm sorry with the
weird light situation i know it's been
really harsh on my face it's the first
time i film in a dark setting
so thank you for bearing with me until
now if you like the video then please
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[Music]
you
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