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Mastering Transitions: 5 ADHD-Friendly Tips to Tackle Hyperfocus


Woman stuck on a project at work.

Transitions Can Be Tough

Have you ever been so immersed in a task or project that the idea of stopping feels almost painful? You’re in the flow, deeply invested, and suddenly something pulls your attention away. It’s frustrating, maybe even anxiety-inducing, to think about where you’ll pick up again. Transitions can feel like an impossible hurdle, and many of us struggle with them—from hobbies to work projects. As a result, we might ignore our body’s signals for a break, stay in one spot for too long, or spend the entire day hyperfocused on one thing, neglecting the rest of our to-do list. Where did the day go, and what can we do about it?


The Double-Edged Sword of Hyperfocus

While hyperfocus can feel satisfying and productive, it can also lead to unhealthy habits, like ignoring self-care or losing track of time. Worse, it can make transitioning to another task feel nearly impossible. For many, this results in frustration, anxiety, and even a dip in work quality.


Many people already try to manage this challenge. Techniques like summarizing progress at the end of the day, using timers, or applying the Pomodoro method can help. But what happens when those strategies fall short?


One client shared a powerful insight after struggling to step away from a project. She described feeling a strong, almost uncomfortable pull to keep working until the task was “complete.” However, when she paused, sat with the feeling, and let it wash over her, she noticed something surprising: it went away. The discomfort she felt wasn’t permanent. With that realization, she was able to move on to the next part of her day.


The Truth About Feelings

It’s important to remember that while all feelings are valid, not all feelings are telling us the truth. For example, there’s often no physical or environmental reason that stopping one activity and starting another should feel as difficult as it does. Instead, it’s often our emotional and mental response to transitions that creates the struggle.


ADHD brains are incredibly adept at avoiding negative stimuli, often too good. This avoidance can show up as procrastination when tasks feel big, difficult, or unfamiliar. But it also appears in our resistance to transitions, which can feel just as challenging as starting something new.

What if, instead of avoiding the discomfort, you sat with it and paid attention to the process like my client did? How long does it last? Where do you feel it in your body? Where does it feel like the resistance is coming from?

Identify Transition Frustration

For young students with ADHD, this resistance might look like frustration, restlessness, or appearing not to listen when the class changes activities. This is a common reason children get in trouble in class, as they don't have the language to explain why they didn't transition to the new activity. 


For adults, it’s often more subtle. We might get stuck in an activity like scrolling on our phone or put off other important tasks to “finish” what we’re working on. This is often labeled as procrastination, but what if it’s more than that? What if stopping can be just as hard as starting sometimes? Understanding this dynamic can empower us to create meaningful strategies for change.


Practical Strategies for Managing Transitions

Personally, I’ve been practicing “leaning into” the feeling of discomfort, acknowledging it, and moving through it. Awareness is always the first step. From there, I’ve found these strategies helpful:


  1. Set Unavoidable Stopping Points: Schedule meetings or other obligations that require you to stop what you’re doing.


  2. Use Timers: Timers can help create awareness of how much time you’ve spent on a task.


  3. Plan Intentional Breaks: Schedule breaks throughout your day and include movement to reset your focus.


  4. Vary Cognitive Load: Alternate between tasks that require heavy focus and those that are less demanding to keep your energy balanced.


  5. Create a transition ritual: Find ADDA's advice on how to create one here



Transitions may always feel a bit uncomfortable, but with practice, they don’t have to be barriers. By understanding the roots of our resistance and experimenting with these five ADHD-friendly strategies, we can build healthier, more balanced routines—and remember, the feeling will pass.

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