Easing the Challenge of Transitions: Effective Rituals for Neurodivergent Brains
What exactly are transitions?
Both physical and mental changes in our state of being require a shift in focus. Whether transitioning from wakefulness to sleep, leaving the house, or simply switching to a different task, our brains need motivation to move towards an action or goal. These transitions, though seemingly simple, involve a complex interplay of mental and emotional adjustments.
Examples of transitions:
Daily Routine Transitions ☀️
Wake up and get out of bed 🛌
Jump into the shower or bath 🚿
Head from home to school or work 🚗
Finish the day’s work or school 🏫
Prepare for bedtime or go to sleep 🌙
Activity Transitions 🎮 ➡️ 📚
Switch from a fun activity to a task (like moving from gaming to homework) 🎮 ➡️ 📚
Move from screen time to physical activity 🖥️ ➡️ 🏃
Go from indoor activities to outdoor fun 🏠 ➡️ 🌳
Location Transitions 🌇➡️🏞️
Change rooms in your home (like moving from the living room to the kitchen) 🚶♂️
Head to a new location (like going from home to a friend’s house or a café) 🏡 ➡️ ☕
Going on vacation or coming home from vacation 🏖️✈️
Work-Related Transitions 💼
Start work and switch from personal tasks to professional ones 📅
Move from one task or project to another 📝
Transition from meetings back to solo work 👥 ➡️ 💻
Switch between working with others and working alone 🤝 ➡️ 👤
Life Transitions 🌱
Begin or end a school year 📚
Move to a new home or city 🏠 ➡️ 🏙️
Change grades or levels in school 🎓
Start a new job or leave an old one 💼 ➡️ 🚪
Adjust to changes in your family 👨👩👧👦
Why are transitions so hard?
Everyone struggles with transitions!
You might be familiar with the old adage (based on Sir Isaac Newton’s Law of Motion), “A body in motion stays in motion, a body at rest stays at rest.” Transitions require a change, and even if the change is to something we want or like, our body and brain might rebel because it’s just so much easier to keep doing what you are doing. And for those with neurodivergent brains, transitions present even more of a challenge. Here’s why:
People with ADHD
Executive Functioning Deficits: Transitions require individuals to stop one activity and start another, which can be particularly difficult without strong executive functioning skills, like self-control and planning and organizing. Without a clear plan or structure for the transition, it can feel overwhelming.
Emotional Regulation Issues: ADHD can affect emotional regulation, making it harder to manage the frustration or anxiety that can accompany transitions, especially the anxiety that comes from the unknown.
Mental Energy: Switching tasks requires mental energy to stop what we are doing, mentally reset, and start something new. This can be mentally taxing for ADHDers, especially if the new task requires a different type of thinking or focus.
Hyperfocus: Many individuals with ADHD experience hyperfocus, a state of intense concentration on a specific task. When deeply engaged, shifting attention to a new task can be especially difficult.
Sensory Sensitivities: Individuals with ADHD often have sensory sensitivities. Transitions may involve changes in sensory input (e.g., moving from a quiet room to a noisy one), which can be overwhelming and distressing.
Time Perception Problems: People with ADHD may have a different perception of time, making it harder to judge how long tasks will take and when to start transitioning.
Lack of Internal Cues: Individuals with ADHD need to rely more on external cues to know when to transition.
People with ASD
Preference for Routine and Predictability: Many individuals with ASD find comfort in routine and predictability. Transitions often disrupt these routines, leading to discomfort and anxiety.
Difficulty with Change: People with ASD may have a strong preference for sameness and can be resistant to change. Transitions represent a change in activity or environment, which can be difficult to cope with.
Sensory Sensitivities: Individuals with ASD often have sensory sensitivities. Transitions may involve changes in sensory input (e.g., moving from a quiet room to a noisy one), which can be overwhelming and distressing.
Emotional Regulation: Managing emotions can be challenging for individuals with ASD. Transitions can trigger strong emotional responses, such as anxiety or frustration, making the process more difficult.
Social Understanding: Understanding social cues and expectations can be challenging for individuals with ASD. This can make transitions in social contexts, such as moving from one activity to another in a group setting, particularly difficult.
Attention to Detail: Many individuals with ASD have a heightened attention to detail and may become deeply focused on specific activities.
Introduce an Unbalanced Force
For those science nerds amongst you, let’s take a quick look at Sir Isaac Newton’s Law of Motion. The first law, the Law of Inertia states: “An object at rest remains at rest, and an object in motion remains in motion at constant speed and in a straight line unless acted on by an unbalanced force.”
In other words, objects—or in this case people—will stay at rest (or in motion) until an unequal force, or an unbalanced force, compels them to change.
For our purposes, some examples of an unbalanced force could be:
Physical Force: Perform a physical action that disrupts the current activity. This could be standing up, stretching, or walking to another room. The physical movement serves as the unbalanced force that initiates the transition.
Auditory Cue: Set an alarm or timer with a distinct sound. The sound acts as an external cue, breaking the current focus and signaling a change.
Visual Cue: Use a visual signal, like changing the lighting or displaying a visual reminder. This can create a noticeable difference in your environment, prompting the transition.
Routine Action: Incorporate a small, consistent action as part of your transition ritual, such as drinking a glass of water, taking a few deep breaths, checking your to do list, or writing a quick note in a journal.
By introducing an "unbalanced force" in the form of a deliberate action or cue, you can more effectively manage transitions and reduce the mental and emotional friction associated with switching tasks.
Strategies and tools to help with transitions.
Transition Rituals:
Examples of effective transition rituals for individuals with ADHD include, but are not limited to:
Physical Movement: Take a short walk, dance, stretch, yoga, or any physical activity to reset and prepare for the next task or state of being.
Breathing Exercises: Practicing deep breathing or meditation to calm the mind and ease into the next activity.
Setting Timers or Alarms: Using a timer to signal the end of one task and the start of another.
Use food or other rewards as transitioning aids…a cup of coffee or tea, a snack, a soda or some water.
Sensory stimulation: Play a song you like or that makes you feel good, relaxed or want to dance, depending on the state of being you are transitioning into. Take a cold shower or dip. Listen to the birds or the wind in the trees. Pay attention to colors, smells and textures. Take a moment for "Sense Foraging" by pausing to observe and connect with the vibrant world around you.
Implementation:
Identify the Current State and Desired State
Current State: The activity or mindset you're currently in (e.g., working at a desk).
Desired State: The activity or mindset you want to transition to (e.g., going for a walk).
Example:
Current State: Working on a computer.
Unbalanced Force:
Set a timer for when you need to transition.
When the timer goes off, stand up and stretch for 30 seconds.
Desired State: Go for a walk.
Additional Cues:
Move to a different space, such as living room or porch.
Play a specific playlist or song that you associate with walking.
Change into your walking shoes.
Further Tips:
Consistency: Use the same transition ritual regularly to build a habit.
Customization: Tailor the ritual to suit your preferences and needs. For example, if you prefer a quieter transition, you might use a visual cue instead of an auditory one.
Mindfulness: Be mindful and present during the transition ritual. Focus on the action you're performing to fully disengage from the previous task and prepare for the next one.
By incorporating these strategies, individuals with ADHD and ASD can create smoother and more manageable transitions, ultimately enhancing your productivity and well-being. Over time, consistent use of transition rituals can help strengthen executive functioning skill of task initiation and boost motivation.
