Navigating Life Transitions with ADHD: Why They’re Hard and How to Make Them Easier

The hot, long days of summer are getting shorter, and the leaves are starting to fall. Kids are heading back to school, the weather is shifting, and routines are changing—summer is ending, and life is in transition.

If you have ADHD, these seasonal shifts can feel especially challenging. You might be returning to work or school after a break, your child may be going back to school, or you’ve just come home from a vacation. Changes like these can leave you feeling scattered, unbalanced, or emotionally reactive.

The good news? There are strategies that can help you not just cope—but thrive—through these transitions.

Why Change Is Hard for ADHD Brains

Even neurotypical brains struggle with change, but ADHD adds unique challenges:

Executive Dysfunction

Executive functioning skills, planning, self-regulation, multitasking, are often harder for people with ADHD. Transitioning from one activity or routine to another can require more effort than you expect.

Hyperfocus

ADHD doesn’t just affect attention, it affects attention regulation. You might get so absorbed in one task that the rest of the world disappears. Transitioning away from hyperfocus can be jarring and stressful.

Differences in the Brain’s Reward System

People with ADHD may struggle to shift gears when the reward for a new task feels less motivating than the previous one. Even small changes in reward or structure can make transitions harder to manage.

Interruptions in Coping

Big life changes often disrupt the coping strategies you’ve set up to manage ADHD, such as timers, schedules, and reminders. Suddenly, your brain has to adapt to new routines while juggling executive function challenges.

5 ADHD-Friendly Strategies for Smooth Transitions

1. Be Prepared

Mark your calendar, plan ahead, and ease into new schedules before the transition hits. For example, if you need to wake up earlier, start gradually adjusting your alarm a few days in advance.

2. Practice Self-Compassion

ADHD can come with feelings of shame or guilt, especially during transitions. Remind yourself: you’re not lazy or failing. Your brain works differently, which brings both challenges and unique strengths.

3. Ask for Accommodations

Whether at work or school, accommodations are your right. Extensions, flexible deadlines, or time leniency can make a big difference.

4. Ask for Support

Loved ones can help you navigate big changes. Ask for practical support with tasks or emotional support as you adjust. Accountability partners or family members can help you stay on track.

5. Try Body Doubling

Body doubling, working alongside someone else, in person or virtually, can help jumpstart tasks and make transitions easier.

💡 Tip: I made a YouTube video about body doubling for ADHD with practical ways to use this strategy, even if you don’t have someone physically present. It’s perfect for tackling tasks when transitioning back to work or school.

Watch it here

Transitions are never easy, especially with ADHD, but understanding why your brain reacts the way it does, and using strategies like preparation, self-compassion, support, accommodations, and body doubling, can make change feel manageable.

Remember: navigating transitions is not about “fixing” yourself, it’s about working with your brain, not against it. With the right tools, you can move from feeling overwhelmed to feeling in control.