Transitions Baby!

Written By Jemma Roberts

Are you good at knowing when to move from one thing to the next? And actually doing it in a way that helps you shift gears into the right brain space?

It’s autumn here in the UK. A seasonal transition where it’s suddenly colder, wetter, darker. I actually love autumn, and in general I like the change in seasons, but not everyone does. And most of us ADHD’ers aren’t great at abrupt transitions.


There are many factors around executive function that add up to make transitions difficult. You might be ready and waiting... but then suddenly late. You might be unable to release the tractor beam of attention. You might be completely unaware it’s time to change tasks. Or you might know you need to shift but just can’t access a different brain space.

I think about transitions a lot and I build them into my day, every day- even if every day is different. Why? Because I know the emotional cost when I don’t- the stress of being late, underprepared, and sliding into a shame spiral. It’s not about tracking every minute or being hyper-productive. It’s about working with your brain so you can function in the world.

The starting point is having a system you trust. And then habits or anchors for actually using it:

  • inputting accurate information about your tasks/schedule

  • setting reminders/alarms/notifications

  • checking your system regularly so you don’t get caught out

Transitions are more than just change — they are opportunities for growth, motivation, and new beginnings.

Three familiar transition traps

  • 1. Livin’ on a Prayer (Bon Jovi mode)
    Nothing written down. Relying on others to remind you. Hopeful but with that sinking “oh shit, I’m supposed to be somewhere” feeling.

    Solution: Notice when you do get somewhere on time. What made it possible? What reward, system, or circumstance actually worked?


    2. Graffiti Artist
    Wall calendar, back of an envelope, phone reminders… but never one place you actually check. It feels as scattered as your bag or desk.

    Solution: Imperfect system acceptance. There isn’t one perfect tool. Most ADHD’ers use hybrids. Try picking one main system for 80% of your stuff for a week and see how it feels.


    3. Calendar Event Hoarder
    Everything goes in. Old recurring gym reminders. Aspirational goals. Endless to-dos. You don’t want to delete them because it feels like giving up. But the clutter trains you to ignore all reminders.

    Solution: Calendar reminder amnesty. Start a new note, dump all the irrelevant or aspirational reminders there, and clear them from your calendar. Use to-do lists for tasks and keep your calendar for actual events.

What’s this got to do with transitions?

Using a system you actually trust is the lynchpin. It helps you know what’s coming up and when you need to shift. It also helps you match tasks with energy- keeping similar things together, or deliberately breaking things up if that works better.

An example from my week:

I had a Zoom at 8am, a meeting out of the house at 10am, yoga at 12, and dinner to make at 6. I knew I wanted the 1–6pm block for uninterrupted work. So I drove to the meeting to save time, walked the dog before yoga, and prepped his treats before my 8am call. I also laid my yoga mat out before leaving the house. Travel time was in my calendar with alarms set for when to leave. Between the two morning meetings I fitted in some quick life admin. That planning made the transitions smoother and gave me the big block of focus time I wanted.

Transitions may feel uncomfortable, but they are the pathway to transformation — just ask the butterfly.


Practical ways to help transitions

  • Build transition time into every event, not just the event itself.

  • Micro-breaks count. One client recommended Look Away (an app that reminds you to take screen breaks). Even standing up and facing a different direction helps. Or gently put your palms over your eyes for a minute-  the dark can provide a mini reset.

  • Set yourself up. Shoes by the door, yoga mat on the floor, bag packed before bed.

  • Ritualise the shift. I sometimes sit in my car before driving and say out loud: “driving mode enabled.” Don’t knock it til you’ve tried it!

We’re not always great at dealing with change, big or small. Transitions are a type of change. Just recognising that, and setting yourself up to ramp in, ramp out, and ramp back in again, makes a difference.

Nature shows us transition beautifully — shifting colours remind us that change is both natural and necessary.

Jemma Roberts
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