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Why ADHD Makes Transitions So Hard (And How to Make Them Easier)

Writer's picture: Sarah HardySarah Hardy

Do you ever find yourself stuck on the sofa, knowing you should get up and go to bed but feeling physically unable to move?


Or maybe you lie in bed scrolling each morning, unable to actually get up—even though you know you’re running late?


Or you just can’t switch from work mode to home mode, leaving you exhausted but still restless at night?


These aren’t bad habits. For many ADHDers, transitions—moving from one task, state, or environment to another—can feel almost impossible.


But why is it so hard? And more importantly—what can you do about it?


Why Transitions Feel Impossible for ADHD Brains


For most people, switching from one activity to another is just part of life. But for ADHD brains, transitions require an enormous amount of energy and cognitive effort.

Think of it like trying to turn a speeding car around without brakes—or trying to restart a car that has stalled.


🔹 Your brain resists stopping something once you’re in motion (hyperfocus, task switching).

🔹 Your brain also struggles to start something new (task initiation issues).

🔹 You get stuck in limbo—knowing you need to transition, but unable to make yourself do it.


📊 Research on ADHD and executive function shows that individuals with ADHD experience delays in "task switching abilities" compared to neurotypical individuals. (Cepeda et al., 2000)


💡 This means ADHDers often struggle with:


Getting out of bed (going from resting → awake and active).

Leaving the house (home → external environment).

Stopping one activity and starting another (e.g., work → relaxation).

Going to bed at night (awake and alert → winding down for sleep).


The result? You procrastinate, avoid, or get trapped in an exhausting cycle of self-criticism.


The Science Behind ADHD Transition Struggles


ADHD impacts executive function, which is responsible for planning, task-switching, and self-regulation. When these systems struggle, transitions become mentally and physically overwhelming.


🔸 Dopamine & ADHD Transitions:Dopamine is the brain’s “motivation chemical”, helping us shift between tasks and stay engaged. ADHD brains have lower baseline dopamine, making it harder to transition smoothly. (Volkow et al., 2009)


🔸 Task-Switching & Mental Load:ADHDers require more time and cognitive effort to switch between tasks, meaning transitions take more energy than they do for neurotypical brains. (Monsell, 2003)


🔸 Hyperfocus & Task Paralysis: ADHD brains tend to either:

Hyperfocus (get “stuck” in a task) and struggle to stop.

Task paralysis (avoid starting new tasks) due to overwhelm.


This creates a cycle where transitions feel nearly impossible.


Why ADHD Transitions Feel Emotionally Draining


🔹 Stopping an enjoyable activity feels painful.

🔹 Starting a new activity feels overwhelming.

🔹 Even when you want to move, you feel frozen.

🔹 Shifting between modes (work → home, relaxation → sleep) feels unnatural.


It’s not that you don’t want to move—it’s that your brain literally struggles to make the shift.


But the good news? You can train your brain to transition more easily.


How to Make Transitions Easier with ADHD


1. Use a “Pre-Transition Cue” 🕒


💡 ADHD brains struggle with surprises and sudden shifts. Creating a consistent cue before a transition helps prepare your brain.

✅ Example: Before leaving work, play the same song or do a 5-minute task to “close out” work mode.

✅ Example: Before getting off the sofa at night, turn off overhead lights to signal "bedtime mode."


2. Count Down & Make It Physical ⏳


Your body and brain need time to prepare for transitions.

Use a countdown: “In 3…2…1, I’m standing up.”

Start small: Move your fingers, then wiggle your toes, then sit up.

Pair movement with an action: “I’m walking to the sink to get a drink before I start.”


ADHD brains respond well to momentum—once you start moving, the transition becomes easier.


3. Use the “First Small Step” Rule 🚀


❌ Instead of thinking, “I have to clean the kitchen” →

✅ Think, “I’ll stand up and pick up one plate.”


Once you initiate movement, your brain follows the momentum. The hardest part of a transition is starting—so make the start as small as possible.


4. Build in a “Buffer Zone” Between Transitions ⏳


Jumping straight from one task to another can overwhelm ADHD brains.

Give yourself a buffer between activities.

💡 Example: Instead of trying to sleep immediately after working, do 10 minutes of reading or stretching to shift gears.


5. Make a Transition Plan (Instead of Waiting for Motivation) ✍️


💡 ADHD brains struggle to transition in the moment—so decide beforehand how you’ll move from one task to the next.

✅ Example: Instead of waiting to “feel like” going to bed, set a fixed routine:

📌 “At 10 PM, I brush my teeth, turn off the lights, and get in bed—no debate.”


Routine reduces decision fatigue, making transitions automatic instead of a struggle.



FREE ADHD TRANSITION WORKBOOK 📥


Struggling with transitions? You’re not alone.


That’s why I created the FREE ADHD Transition Workbook—a step-by-step guide to help you:


Break down difficult transitions into small, manageable steps.

Create personal transition routines that actually work for YOU.

Learn how to move between activities without frustration, guilt, or shutdown.


📥 Want a copy?



💬 Let’s talk! I’m also offering free 30-minute discovery calls to help you create personalised ADHD strategies that work for YOU.




💛 If you struggle with transitions, you are NOT alone.

💛 Your brain is not broken—it just needs different strategies.

💛 You CAN learn to shift between tasks without frustration.




Notebooks and handwritten notes on a sunlit bed, alongside a mug on a book. Soft, cozy, and reflective atmosphere.


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