ADHD & Task Switching: How to Handle Transitions Without Getting Stuck
- Allison Converse
- Dec 27, 2025
- 3 min read
If you’ve ever finished one thing and then stalled out not knowing what to do next... you’re not alone. ADHD brains often struggle with transitions, especially when it comes to switching tasks at home. The good news? A few simple strategies can make a big difference.
In this episode of The Gentle Reset, I’m breaking down why transitions feel so hard with ADHD, what they actually are, and how to move between tasks more smoothly. You’ll hear a client story that shows how one small change made her projects feel way more doable.
Why ADHD Makes Transitions So Tricky
ADHD brains aren't just easily distracted, they also struggle to shift gears.
Transition moments happen all day long:
From finishing dinner to helping with homework
From decluttering one zone to moving to laundry
From work mode to home mode
And for ADHD, each shift means refocusing, redirecting, and restarting your brain. That’s a lot of brain power.
✨ Think of transitions like yellow lights. They’re signals to pause and reset before moving forward. Without that reset, you may stall out, scroll, wander or start tidying something random.
Try this:
When you catch yourself pausing mid-task, add a tiny bridge moment:
Take a sip of water
Stretch
Move to a new space intentionally
These small cues help your brain reset and move forward from paused to present again.
How to Handle Transitions While Decluttering
This comes up all the time with my clients. You start decluttering a closet, pick up something that belongs in the kitchen… and suddenly you’re rearranging the pantry instead.
Here’s how we simplify it:
🧺 Create a “move” pile – Anything that belongs somewhere else goes here until you're done decluttering that zone.
💡 If you catch yourself walking to another room mid-project, that's your cue for a bridge moment. Pause. Reset. Then return to your original space to finish.
That quick pause helps your brain stay anchored in the zone you’re working on, move through transitions with ease, and keep your project from turning into five half-finished ones.
A Client Story About Paper Clutter
One of my clients was stuck decluttering papers. Every time she picked one up, it triggered a new task… a phone call, a form to fill out, a bill to pay. We've all been here before!
Instead of finishing her project, she was distracted, overwhelmed, and not able to finish decluttering her papers.
The solution? We added a simple “to-do” pile next to her.
Now, anything needing action went there, so she could finish sorting first, then tackle next steps intentionally.
That one shift helped her feel more in control, less scattered, and actually able to complete the task she started.
Key Takeaways
Create tiny “bridge moments” between tasks to reset your brain
Use tools like move piles and to-do piles to stay grounded
Transitions can get easier when you slow down and anchor your focus.
Let’s Stay Connected
🌐 Visit the Website – Learn more about how I can support you in your home
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Keep Reading?
If you loved this post, you might also enjoy: How to Get Your Family Involved in Decluttering Without Pressure – It’s packed with no-pressure ways to get others on board at home.
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