Life is filled with transitions, from sleep to waking, getting out the door for work or school, leaving work or school to come back home again, moving from the work week to the weekends or Sunday night to the upcoming work week. We experience seasonal changes and the transitions that come when you go away on vacation, get used to a new normal and come back home again.
Transitions can be painful for those of us with ADHD. Why?
Sleep issues can impact how quickly we're able to get out the door.
We might rush to work because we have a hard time estimating drive time.
Any parent will tell you how hard it is to get a child off of a video game when called to come down to dinner.
Or getting a student to start homework once they've returned home after the school day with brain drain.
We can have a hard time starting a task and once we do, we want to keep going. Once hyper-focused it is very hard for most of us to redirect. It's worse if we're tired or our meds have worn off. Many of use stay up way too late because we are watching Netflix or scrolling, then can't seem to make the shift to bed.
In short, we have a difficult time getting from A to B. The more steps involved in anything, the greater potential there is for a break down.
How can we smooth out the transitions in our day?
Try this
Add it. Build in transition time for yourself or your child. Create a cushion, allowing time to wrap up one task before you move on to another. This is the best thing you can do to avoid stress and melt downs.
Ring it. TimeTracker is a timer that allows you to set a ring for the actual time as well as a different color ring for transition time. If your actual time is 60 minutes, you can set a transition ring for 50 minutes, giving you a 10 minute warning before you actually want to stop. The timer flashes different colors for each. When the actual time arrives, it continues to flash for an additional minute. You could also do this with two different timers.
Count it. The Children's Countdown Timer is a free app for children, but can be fun for adults as well. As the time wheel lessens a picture starts to emerge. The color changes for the initial quarter of time making you aware of the transition. When time has lapsed the little picture becomes visible and does an action. For example, if it is a car, it drives away. Seeing the picture become visible adds a reward as well.
Sandwich it. When making a larger transition, allow extra time both before and after. For example, if you are going on vacation, allow extra time both the day before and the day after you return. Allow time for packing before and time after for unpacking, doing laundry etc.
Limit it. Limit distractions and interruptions when transitioning because you will not be in receiving mode. For example, ask a family member not to discuss anything important with you when you are getting ready to leave the house. If you aren't able to pay attention, you will not remember what is being said.
Create it. Create a space that you use as a launch pad for the upcoming day. This may look like having your backpack sitting by the door with all of your supplies ready and packed. You might have a basket with care keys, sunglasses and wallet so that you are ready to walk out the door. Maybe it's a purse, shoulder bag or briefcase ready so that leaving the house is easier.
Energize it. If you are a night person, get ready for the upcoming day the night before. This might look like laying clothes out the night before so you don't have to scramble in the morning.
Ask yourself
What transitions are most difficult for me?
What can I do to make transitions easier?
Giving yourself the time you need during transition periods isn't easy. Schedule a free consultation with an ADHD coach for help!
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