The Weekly Reset: Transition Tips
One big reset that might seem small is transitioning from one task to another. This can be a challenge for those of us with ADHD, so this week’s edition of The Weekly Reset will be some quick transition tips.
Schedule Transition Time
Moving from one task to another takes time, especially if you have ADHD. If you try to immediately jump from one task to another, you will likely get stuck (unless the new task is really interesting). And, if you do not prepare for that time to transition, you will find yourself falling further and further behind as the day goes on. Therefore, it behooves you to schedule some time in between tasks to allow you to shift gears.
Get Moving
One way to get out of hyperfocus on one task and move to another one is to stand up and move around a bit. If you have time (see above), maybe take a brief walk. Do something to get your blood flowing and thinking about other things.
Transition Routines
One thing that helps ADHDers (especially children) transition is a transition routine. What do you need to do to transition from Task A to Task B? Create a routine for each transition you frequently have to do. Have a checklist of things you need to do when switching from one task to another. These can be things you need to do to switch tasks in general or specific routines to move from one specific task you do often to another task you typically do after that one. Having a routine will help you know what you need to do to successfully transition. As they say, knowing is half the battle.
Remember That Every Task Has 3 Parts
Every task you need or want to accomplish (whether it is work or play) has three parts:
Setting up
Doing it
Cleaning up
Keeping in mind these three parts will give you structure for your transition. It will help you build a transition routine which I mentioned above.
Self-Compassion
One key tip is to be compassionate with yourself. Transitions are difficult, so when you find yourself struggling with them, be kind to yourself. Getting angry with yourself and giving in to negative self-talk will only make matters worse.
Consider Coaching
If these tips excite your brain or if you simply want more tools that work specifically for your unique brain wiring, consider hiring an ADHD coach. Click here to learn more about coaching.