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.
Trouble with transitions can appear in many ways:
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
Transitions require several executive function skills working together:
Visual schedules or checklists help make transitions more predictable and structured.
Alarms or timers provide external signals that it’s time to switch — and can give a few minutes’ warning to help ease the shift.
Simple routines (e.g., closing a notebook, stretching, taking a deep breath) mark the end of one task and the start of another.
Leave small gaps between tasks to allow mental reset and reduce overwhelm.
Instead of switching abruptly, create tiny steps that ease the shift (e.g., stop work, tidy desk, review next task).
Related: Task Management Supports
✅ Try our Transition Checklist Template PDF
✅ Explore related executive function skills:
Cognitive Flexibility | Planning & Prioritization
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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/.