Transition Strategies and Supports for Executive Function
Transition strategies and supports help you move smoothly from one task, activity, or environment to another without getting stuck or overwhelmed.
For neurodivergent adults—especially those with ADHD, autism, or learning differences—these supports provide external structure to make shifts feel less stressful and more manageable.
Transition checklists: Outline steps for ending one task and beginning the next.
Visual schedules: Show what’s coming up, providing predictability and structure.
“Shutdown” or “startup” routines: Step-by-step guides for beginning or ending work sessions.
Digital Tools & Apps
Timers / alarms: Provide external cues to signal when it’s time to switch tasks.
Reminder apps: Send gentle nudges for upcoming transitions.
Visual timer apps (e.g., Time Timer): Show time passing to prepare for changes.
Environmental Supports
Dedicated transition spaces: Areas for calming down or resetting between tasks.
Visual cues: Sticky notes, charts, or symbols that prompt the next step.
Predictable routines with built-in flexibility: Combine security with adaptability.
How to Choose the Right Transition Strategies and Supports
Ask yourself:
Does this tool help me see or hear that a transition is coming?
Is it easy to use during busy moments?
Does it match my sensory needs (e.g., visual vs. auditory prompts)?
Tip: Layer supports — e.g., pair a timer with a checklist — to make transitions feel easier and more predictable.
Example Strategies Using Transition Supports
Use a timer that signals 5 minutes before it’s time to switch tasks. Follow a shutdown checklist at the end of the workday to ease into evening routines. Display a visual schedule to show the flow of activities for the day.