Trouble transitioning means struggling to shift smoothly from one task, activity, or environment to another. While transitions may seem simple, they often require significant executive function skills: stopping one thing, mentally shifting gears, and starting something new.
For neurodivergent adults, even small transitions can feel jarring or overwhelming — not because of stubbornness, but because of how the brain processes change.
What Does Trouble Transitioning Look Like?
Trouble with transitions can appear in many ways:
- Difficulty stopping an activity, even when it’s time to move on
- Feeling overwhelmed or disoriented when shifting from one task to another
- Needing extra time to adjust to new environments or routines
- Becoming stuck on a task or thought and finding it hard to move forward
Example: You plan to work for 30 minutes, then take a break — but when the time comes, you feel unable to stop and keep going, even though you’re tired.
Related skills: Cognitive Flexibility | Planning & Prioritization
Why Trouble Transitioning Happens
Transitions require several executive function skills working together:
- Cognitive flexibility: To switch focus and adapt to something new
- Emotional regulation: To manage the stress or frustration of stopping one task and starting another
- Working memory: To hold the next step in mind while wrapping up the current one
Unique Impact for Neurodivergent Adults
- ADHD: Hyperfocus on a task can make stopping extremely difficult, even when you want to switch.
- Autism: Predictability and sameness feel calming; sudden changes or transitions can feel disruptive and stressful.
- Learning differences: Shifting between tasks with different demands (e.g., reading to writing) can be cognitively exhausting.
Strategies to Overcome Trouble Transitioning
1. Use Visual Schedules
Visual schedules or checklists help make transitions more predictable and structured.
2. Set Gentle Timers
Alarms or timers provide external signals that it’s time to switch — and can give a few minutes’ warning to help ease the shift.
3. Create Transition Rituals
Simple routines (e.g., closing a notebook, stretching, taking a deep breath) mark the end of one task and the start of another.
4. Plan Buffer Time
Leave small gaps between tasks to allow mental reset and reduce overwhelm.
5. Break Big Transitions Into Micro-Steps
Instead of switching abruptly, create tiny steps that ease the shift (e.g., stop work, tidy desk, review next task).
Related: Task Management Supports
Tools and Supports
- Planner tools: ThriveMind Planner for structured daily plans that build in transitions
- Apps: Time Timer (visual timer), Trello (visual task board)
- Sensory-friendly aids: Noise-canceling headphones, soothing transition cues (e.g., music, weighted items)
What Progress Looks Like
- Feeling less stressed when switching tasks or environments
- Needing less time to mentally reset
- Using rituals or tools to ease transitions
- Completing tasks and moving on with more confidence
Next Steps
✅ Try our Transition Checklist Template PDF
✅ Explore related executive function skills:
Cognitive Flexibility | Planning & Prioritization
✅ Sign up for our newsletter for supportive strategies
References:
“Tips for Creating Smooth Transitions When You Struggle with Executive Functions.” Executive Functioning Success. https://executivefunctioningsuccess.com/tips-for-creating-smooth-transitions-when-you-struggle-with-executive-functions/.