Overcoming ADHD Transition Challenges: Tips to Reduce Stress and Stay on Track

Written By Cheryl Gigler

This summer, melt your stress by adding transition time, a must for ADHD brains!

Some years ago, I was doing coursework in a coffee shop here in the Midwest. I had spread out with all my papers covering a big round table. A worker appeared and said they were closing. Just like that. I was annoyed! Why did I ever move from the New York City area, the city that never sleeps?

The next week a different worker was there. She walked over and mentioned that they would be closing in 15 minutes. I thought to myself, “ok, I’m sure the person is tired and ready to go home.” I had time and space to gather up all my stuff before it closed. I couldn’t believe the difference in my attitude and wondered why it was. Suddenly it made sense. The thing that made all the difference in the world, was that I was given transition time!

A man in a light gray shirt, looking concerned while checking the time on his watch, symbolizing the stress of running late or poor time management.

Is this you?

You’re running out the door at the last minute. You look at your watch and gasp. You realize that NOW is the time you are supposed to BE THERE at your appointment, not the time to leave the house!

You’re taking your child to school and they refuse to wear the socks with seams in them. You dig through the wash trying to find the ones that don’t have seams. The clock is ticking and you know 20 minutes later that you are going to be late. Again.

You’re on the way to class or work, you are running behind, jump in the car only to find that the gas tank is almost empty. You arrive late and realize that you left your lunch on the kitchen table!

Your brain is fried from the workday. You walk in the door exhausted and are running on fumes. You are met with chaos! Everyone wants something! Your spouse wants to know what’s for dinner!

You’re trying to pack for vacation, but there are so many things to wrap up before you can give it your all. You find yourself up half the night, trying not to forget anything. Your flight is at 6:00 am and you have to be at the airport 2 hours before.

An illustration of a human head with gears and arrows inside, representing the cognitive process of shifting focus and managing transitions.

Why is it so hard to transition with ADHD?

Most transitions are painfully difficult for people with ADHD. The brain has to stop suddenly, regroup and restart. This adds to our already heavy cognitive load, draining away mental energy.

  • The shifting of gears: For the neurodivergent, mental energy is taxed when we have to detach ourselves from one task and shift gears to do another. This is where transition time makes the difference, allowing us to warm up to the next activity.

  • Decisions are Required:Shifting requires decisions. We have to gather up the tools we need as well as organize our thoughts for the next activity. Any change requires a change in organizational systems.

  • Hyperfocus:Hyperfocus makes it hard to shift from a task that is stimulating, especially if you are moving towards a less stimulating task.

  • Time Blindness:When you struggle to see time, you are not noticing how it passes. This makes it hard to prepare yourself for the upcoming transition.

  • Emotional Overwhelm: The difficulty switching gears can cause resistance, leading to stress, blow ups and meltdowns. Emotions can be intense and hard to regulate, making it yet another area to manage. A different brain wiring makes it harder to manage.  

Life is filled with transitions, from waking, getting out the door or going on vacation.

Smooth out the transitions in your day!  Here’s how:

We can have a hard time starting a task and once we do, we want to keep going. Follow these tips to smooth the transitions in your day:

Purple text cards with tips for easing transitions, including 'Add transition time to your routine,' 'Limit distractions,' and 'Get ready for the upcoming day the night before.'

If you have a bigger change such as preparing for a vacation allow even more transition time. (For example, don’t plan anything else, like errands or work, both the day BEFORE you leave and the day AFTER.) 

Also helpful is to leave suitcases out a week or two before, so that you can SEE what you have and PACK GRADUALLY. Once you do the wash, bring it to where your suitcases are and pack from it.  This will save a step.

If you are coming off the workday, give yourself time and space to reboot BEFORE you walk in the door. (For example, on the way home, pull into McDonalds and have a cold drink for 30 minutes. This will give you time to leave the workday behind, to regroup and to transition to the next thing. When you do get home, you will be more present for yourself and others!

Add transition time and plan ahead to smooth out your day. With a little bit of know-how, you can reduce the stress that comes with shifting. Build awareness, create routines you can count on, externalize and prioritize time buffers. These are transferrable skills that are repeatable and will give you a sense of control. You CAN experience success with ADHD. Build in transition time today and watch the difference it makes!

Schedule a FREE consultation for support in navigating transitions!

Resources

Cheryl Gigler
Next

ADHD and Time Blind? Build Your Time Awareness Today!