Tackling Transitions: How to Help Your Child with ADHD Adjust to Change
Transitions can be tricky for anyone, but for children with ADHD, moving from one activity, environment, or routine to another can feel particularly overwhelming. ADHD affects how children manage time, organize their thoughts, and regulate their emotions, all of which can make transitions from getting ready for school to switching between activities challenging. Whether it’s adjusting to a new routine at home, starting a new school year, or even transitioning from playtime to dinnertime, these changes can trigger frustration, anxiety, and outbursts.
The good news is that with the right strategies and support, children with ADHD can learn to navigate transitions more smoothly. In this post, we’ll explore why transitions are difficult for children with ADHD and offer practical, research-backed tips to help parents ease the process, setting their children up for success during times of change.
Why Transitions Are Hard for Children with ADHD
Transitions require multiple executive functioning skills such as planning, emotional regulation, flexibility, and time management that children with ADHD often struggle with. This can result in difficulty adjusting to new routines or activities, making transitions feel unpredictable or overwhelming. Here are a few reasons why transitions can be so challenging for kids with ADHD:
Difficulty Shifting Attention: Children with ADHD tend to hyperfocus on activities they enjoy or find stimulating, making it hard to stop what they’re doing and switch to something new. For example, they may become deeply immersed in a video game and find it frustrating when asked to switch to a less preferred activity, like homework or chores.
Time Perception Issues: Many children with ADHD have a distorted sense of time. They may underestimate how long something will take or become so engrossed in one task that they lose track of time altogether. Transitions that feel rushed or unexpected can be particularly jarring for them.
Emotional Sensitivity: ADHD can make children more emotionally sensitive, which means transitions can feel emotionally intense. For example, saying goodbye to a favorite activity or facing the uncertainty of what comes next can trigger anxiety, frustration, or even anger.
Executive Functioning Deficits: Planning, organizing, and preparing for transitions require strong executive functioning skills, which are often impaired in children with ADHD. Without support, they may struggle to think ahead and mentally prepare for changes in routine or activity.
Practical Tips to Help Your ADHD Child with Transitions
While transitions may always be somewhat challenging for children with ADHD, there are many ways parents can help make the process smoother. By preparing in advance, using visual aids, setting clear expectations, and building flexibility into routines, you can reduce the stress that often accompanies transitions.
1. Prepare Your Child for the Transition
Preparation is key when it comes to helping children with ADHD handle transitions. Kids often cope better with change when they know what to expect. Whether it’s starting a new school year or transitioning from playtime to homework, giving your child advance notice about the change can ease the process.
Give Advance Warnings: Provide your child with a heads-up before a transition. For example, if playtime is coming to an end, you might say, "In 10 minutes, it will be time to clean up and start your homework." Then, provide a five-minute and two-minute reminder to help them mentally prepare.
Talk About What’s Coming Next: If your child is anxious about starting a new routine or school, talk through what they can expect. Discuss the details what the day will look like, who will be there, and how they can navigate any challenges they might face.
Why It Helps: Advance preparation allows children with ADHD to shift their attention gradually, rather than feeling rushed or blindsided by a sudden change. It also helps them mentally prepare for what’s next, reducing the anxiety that often comes with uncertainty.
2. Use Visual Aids and Schedules
Visual supports are especially helpful for children with ADHD, as they provide a tangible reminder of what’s happening next. Visual aids such as daily schedules, checklists, or timers can help kids anticipate transitions and stay organized throughout the day.
Create Visual Schedules: Post a visual schedule of your child’s daily routine in a place where they can see it, such as the kitchen or their bedroom. Include pictures or symbols for each activity to make it more engaging, especially for younger children. For older kids, consider using a written schedule or a digital planner.
Use Timers: Timers can provide a clear sense of how much time is left before a transition occurs. For example, setting a timer for five minutes before it’s time to leave for school can give your child a concrete signal that it’s time to start wrapping up their morning routine.
Why It Helps: Visual schedules and timers create predictability, which is essential for children with ADHD. They allow kids to see what’s coming next, helping them stay on track and reducing the stress of uncertainty.
3. Set Clear Expectations for What’s Next
One of the most important ways to help your child transition smoothly is to set clear expectations about what is happening next and what is expected of them during the transition.
Break Tasks Into Steps: If your child is transitioning from playtime to dinnertime, break down what needs to happen. Instead of saying, “Get ready for dinner,” give them step-by-step instructions like, “First, put your toys away, then wash your hands, and then come to the table.”
Explain the Rules: If the transition involves a new activity or environment, explain the expectations clearly. For example, if you’re going to a family gathering, talk about what behavior is expected, such as “We need to greet everyone when we arrive and use our inside voices.”
Why It Helps: Clear expectations remove ambiguity, which is especially helpful for children with ADHD. Knowing exactly what is expected reduces the anxiety that can arise when faced with unfamiliar or undefined situations.
4. Incorporate Transition Activities
Transition activities small tasks or rituals that help children shift from one activity to another can make transitions smoother by providing a sense of closure for the previous activity and easing the transition into the next.
Create a Closing Ritual: Help your child develop a simple closing ritual for certain activities. For example, at the end of playtime, they might say goodbye to their toys and put them away, signalling that it’s time to transition to the next part of the day.
Use Physical Movement: Sometimes, physical movement can help children transition between activities. For instance, after a long homework session, your child could do a quick stretch or run around the yard before transitioning to dinnertime.
Why It Helps: Transition activities provide a bridge between activities, helping children close one task and prepare for the next in a structured and predictable way.
5. Allow Flexibility and Build in Breaks
While consistency is important, it’s equally important to allow flexibility within routines. Children with ADHD may become overwhelmed if transitions feel too rigid or if they are expected to move quickly from one task to another without a break.
Build Breaks Into the Routine: Allow for short breaks between activities, especially for tasks that require sustained focus, such as homework or chores. A 10-minute break to play or relax can help your child reset and transition more smoothly into the next activity.
Offer Choices When Possible: Giving your child choices during transitions can provide a sense of control and reduce resistance. For example, you might say, “It’s time to stop playing. Do you want to clean up now or in five minutes?” or “Would you like to finish your homework first or do your chores first?”
Why It Helps: Flexibility prevents transitions from feeling overwhelming or stressful. By allowing for breaks and offering choices, children with ADHD can approach transitions at their own pace, reducing frustration and resistance.
6. Use Positive Reinforcement
When your child successfully navigates a transition, use positive reinforcement to encourage the behaviour. Positive feedback can motivate children with ADHD to continue using their transition strategies and make them feel more confident in their ability to handle change.
Offer Praise: Acknowledge when your child transitions smoothly with praise. For example, “Great job putting your toys away when I asked. You were really responsible!”
Create a Reward System: Consider implementing a reward chart where your child earns points or stickers for successfully navigating transitions without resistance. Rewards could be something small, like extra playtime or a favourite snack.
Why It Helps: Positive reinforcement encourages your child to view transitions as manageable and reinforces the strategies that help them cope with change.
Helping Your Child Thrive Through Transitions
Transitions are a natural part of life, and while they can be particularly challenging for children with ADHD, they also present opportunities for growth and learning. By using strategies like preparation, visual supports, clear expectations, and positive reinforcement, you can help your child navigate transitions with more confidence and less stress. Over time, these tools can empower your child to manage change more independently, both at home and in school.
We specialize in helping children with ADHD develop essential life skills, including how to manage transitions and change. Our ADHD Brain Training Program provides children and their families with practical strategies to build executive functioning skills, emotional regulation, and resilience.
If you’d like to learn more about how we can support your child through transitions and beyond, feel free to contact us today. With the right tools and support, your child can learn to embrace change and thrive in any environment.