"I Changed Tabs and Now I Live Here": How to Switch Tasks Without Switching Universes

Task switching can be particularly challenging with ADHD due to difficulties with executive function, working memory, and maintaining focus. Here are some strategies to make transitions easier:

1. Create Clear Transition Rituals

• Use Timers or Alarms: Set a timer to signal when it’s time to switch tasks. Give yourself a few minutes to wrap up.

• Anchor Transitions with a Habit: Do something consistent between tasks, like stretching, a short walk, or deep breathing.

• Use Music or Sounds: Play a specific song or sound to mark the end of one task and the start of another.

2. Externalize Your Thinking

• Write It Down: Keep a visible list of what you were working on before switching, so you don’t lose track.

• Use Sticky Notes or Whiteboards: Jot down the last step before switching so you can pick up where you left off.

3. Adjust Task Overlap

• Stack Similar Tasks Together: Minimize switching between unrelated tasks. For example, group all emails together and all deep work together.

• Use “Warm-Up” and “Cool-Down” Phases: If switching from deep work to something light (or vice versa), take a few minutes to mentally adjust.

4. Leverage Body Doubling & Accountability

• Work With a Buddy: Even virtually, having someone else present can make transitions smoother.

• Check In With Someone: Let a friend, coworker, or coach know what you’re switching to for accountability.

5. Be Kind to Your Brain

• Expect Some Resistance: Acknowledge that switching is hard and allow yourself grace.

• Give Your Brain a Break: Take a few moments to reset between tasks instead of rushing.

• Use Rewards: A small treat or positive reinforcement can make transitions more appealing.