March 2nd 2025
Happy Momentum Monday (on a Sunday)!
I’m finally back from my travels and let me tell ya the switch back to “reality” is rooough! So today I wanted to talk about something that sneaks up and gets us all the damn time: transitions.
Not just the big life transitions—like moving, switching jobs, or coming back from a trip (though those are exhausting too). I mean the tiny, everyday transitions that somehow feel impossible:
➡️ Getting out of the car and into the house.
➡️ Shutting the laptop and shifting to cooking dinner.
➡️ Finishing a shower and actually getting dressed instead of doom-scrolling in a towel.
Why is it that we can know exactly what we need to do, but still not do it?
Want to dive deeper into your specific “brand” of ADHD?
Why Transitions Are ADHD Kryptonite
For ADHD brains, shifting gears isn’t automatic—it takes effort. Our executive function (the part of our brain that helps with task switching) lags behind a bit. We’re like a manual car – we need a little more intention. So instead of a smooth shift, we get stuck in:
⚡ Hyperfocus mode (where stopping feels impossible)
⚡ Task paralysis (where starting feels impossible)
⚡ The in-between void (where we just…exist, neither starting nor stopping)
And guess what? Every time we have to force a transition, it drains our energy. That’s why getting out of the car feels like a chore, even though technically… you’re already home.
Momentum Over Motivation: How to Make Transitions Smoother
Since motivation is unreliable (and let’s be honest, usually just not there), we need systems to bridge the gap between tasks. Here are a few ADHD-friendly strategies to try:
1. “Bridging” Tasks
Instead of going straight from Task A to Task B, insert a tiny, neutral action in between to signal a shift. This could be:
✔️ Changing your environment (go to another room, step outside, move to a different chair)
✔️ A quick sensory reset (wash your hands with cold water, change clothes, light a candle)
✔️ A “closure” action (shut the laptop and physically push your chair back to end work mode)
Think of it like putting on a blinker before making a turn—it helps your brain prepare.
2. Countdown Method
Give yourself a countdown before moving: “Alright, in 5-4-3-2-1, I’m standing up.” It sounds dumb, but it gives your brain a heads-up that a change is coming instead of blindsiding it.
3. The “Just Open the Door” Rule
Feeling stuck in the car? Don’t commit to going inside—just commit to opening the door and putting one foot out. Usually, that’s enough to break the inertia aka momentum.
Struggling to start dinner? Just take out one ingredient. No pressure to cook, just start.
This works because once you initiate a tiny action, it’s easier to keep going.
4. Anchor New Habits to Existing Ones
Pair the new action with something automatic:
→ “After I turn off my work laptop, I immediately change into comfy clothes.”
→ “As soon as I park, I grab everything I need from the car before scrolling my phone.”
The more automatic it becomes, the less your brain fights it.
This Week’s Action Item
Pick one transition that’s been tripping you up (getting out of the car, switching from work to home mode, etc.). Try a bridging task or the countdown method and see if it helps.
And if you figure out a sneaky ADHD hack that works for you, hit reply and tell me! We’re all in this together and learning from each other is super powerful.
Until next time,
Leah 🌶