Stuck in the In-Between: Why Task Switching Feels So Hard with ADHD

 If you have ADHD, you've probably experienced the strange 'stuckness' that happens when you're trying to shift from one thing to another. Even when the next task is simple—or something you want to do—it can feel like hitting an invisible wall. This isn't laziness or lack of motivation. It's your brain's wiring.

Why Are Transitions So Hard? 

ADHD affects a set of mental skills called executive functions. These are the processes that help us plan, prioritise, start, and shift between tasks. For people with ADHD, shifting—also known as "task switching" or transitioning—can be particularly challenging. Here’s why:

Cognitive Inertia: Once you're in a task (or a state of not doing), your brain tends to stay there. Starting is hard—but stopping can be just as tough.

Hyperfocus or Freeze: ADHD brains can either get deeply focused (and lose track of time) or get stuck in a freeze state, unable to get started.

Time Blindness: Without a strong sense of time passing, transitions often come as a surprise. "How is it already 3pm?!"

Emotional Discomfort: Leaving something fun, starting something boring, or facing a hard task can all come with emotional resistance—and that adds friction.

What Can Help?

Build in Transition Time: Give yourself a 5-10 minute buffer between activities.

Use a Transition Ritual: A short playlist, a stretch, a change of environment—something to signal your brain it’s time to shift.

Gentle Self-Talk: "This is hard for my brain. That’s okay. I just need a little help to get moving."

External Supports: Visual timers, reminders, or having someone check in with you can help bridge the gap.

You're Not Lazy—You're Navigating a Brain That Needs a Bit More Time to Shift

Give yourself permission to honour that. Start with one small transition this week and notice what helps.

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