Navigating Big Transitions: Thriving Through Change with ADHD

Life is a series of transitions, and for individuals with ADHD, these periods of change can present unique challenges. Whether it’s shifting from school year to summer vacation, starting a new job, moving to a new city, or going through a major life change, managing big transitions requires careful planning, support, and self-care. In this blog post, we’ll explore practical strategies to help individuals of all ages with ADHD successfully navigate significant transitions and come out stronger on the other side.

Understanding the Impact of Transitions on ADHD

Transitions have a unique impact on individuals with ADHD. The core symptoms of ADHD, including difficulties with attention, impulsivity, and executive functioning, can make adapting to change more challenging. This applies to children with ADHD and adults. Here’s a deeper look at how these symptoms can affect individuals of all ages during transitions:

1. Attention Difficulties: Individuals with ADHD often struggle with maintaining focus and shifting attention. Transitions disrupt established routines and demand increased cognitive flexibility. This shift can lead to difficulties in organizing thoughts, staying on task, and effectively managing time during the transition process.

2. Impulsivity: Impulsivity, a hallmark symptom of ADHD, can complicate transitions. It may lead to making hasty decisions, overlooking important details, or struggling with impulsive reactions to stress and uncertainty. These impulsive tendencies can heighten the potential for mistakes or oversights during the transition, amplifying feelings of stress and anxiety.

3. Executive Functioning Challenges: Executive functions, such as planning, organizing, and problem-solving, are often impaired in individuals with ADHD. Transitions require effective executive functioning to navigate complex logistics, make decisions, and adapt to new circumstances. Difficulties in these areas can make transitions feel overwhelming and increase the risk of becoming disorganized or feeling lost amidst the changes.

4. Overwhelm: Change often brings about heightened stress, anxiety, and emotional dysregulation. Uncertainty and the need to adjust to new environments or routines can trigger feelings of overwhelm, leading to difficulties in managing emotions effectively.

Recognizing and understanding these challenges is an essential first step in effectively managing big transitions.

Supporting Transitions

Preparing for Transitions

Preparation is key when it comes to managing big transitions.

For transitions that involve work like a move with packing and logistics, breaking down the transition into smaller, manageable steps can alleviate feelings of overwhelm. By creating visual timelines, such as calendars, checklists, or timelines, you can visualize your progress and stay on track. This is an area where I always like to reinforce that the goal is not to add more work but to shift work. The goal with preparation is to front load your energy instead of dealing with overwhelmed reactive energy after or at the last minute.

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For transitions that are about changes in your day to day like school year to summer vacation or taking on a new role at work focus on keeping the core 3 as stable as possible. These are sleep, movement, and nutrition.

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Establishing consistent routines before, during, and after the transition provides much-needed structure and stability, making the process smoother and more manageable.

To help support cognitive flexibility and overwhelm taking time to prepare emotionally is key as well. I like visuals that show the when and the what. This looks like visual countdown calendars and a list of what activities will be happening post transition.

Utilizing Support Systems

During times of transition, it’s crucial to lean on support systems. Seeking professional support, such as working with an ADHD trained therapist or coach can provide valuable guidance in addressing specific challenges and developing effective coping strategies. Engaging family and friends as part of the support network can also be beneficial, providing emotional support, assistance with tasks, or simply being a listening ear during the transition.

Managing Stress and Emotional Well-being

Transitions can be accompanied by heightened stress and emotional upheaval. It’s essential to prioritize self-care and implement strategies to manage these challenges. It is easy when the “to do” list is full to put self-care last, but I challenge you to put it first.

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Mindfulness and relaxation techniques, such as mindfulness exercises or deep breathing, can help reduce stress and increase self-awareness. Regular physical activity, like exercise, has been shown to boost mood and overall well-being. Practicing self-care activities, getting enough sleep, maintaining a healthy diet, and engaging in hobbies or activities that bring joy and relaxation are all important components of managing stress and emotional well-being.

Flexibility and Adaptability

In the face of transitions, flexibility and adaptability are key. Cognitive flexibility is often an area of challenge for children and adults with ADHD. Cognitive flexibility is strained when unexpected changes pop up and things don’t move according to plan. This is an area that can be supported:

• Practicing problem-solving skills, such as brainstorming alternative solutions, seeking input from others, or reframing challenges as opportunities, can help navigate unexpected roadblocks.

• Using coping strategies such as mantras (I am safe, I can do hard things), box breathing, tapping, or taking movement breaks can help to regulate and increase capacity to cope.

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• Practicing embracing mistakes and cultivating a growth mindset is also an option to lessen the emotional impact of change.


Transitions can be daunting, but with the right strategies and mindset, individuals with ADHD can successfully navigate significant changes in their lives.

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By understanding the impact of transitions on ADHD, preparing ahead of time, utilizing support systems, managing stress and emotional well-being, and embracing flexibility and adaptability, it is possible to thrive instead of just surviving. Remember, transitions are opportunities for growth and personal development. We grow when we are uncomfortable! But the key is always keeping that discomfort manageable.

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