I didn’t know I had ADHD until I was 34. But looking back, one of the biggest clues was how hard it was for me to switch from one task to another. That might sound backwards, right? ADHD is supposed to be about bouncing between tasks too quickly. But for many of us, it’s the exact opposite. Our brains get stuck.
Whether I’m creating content, directing a musical, or trying to answer emails, transitioning from one thing to the next feels like trying to move through wet cement. It’s not laziness. It’s not lack of motivation. It’s how my brain is wired.
Wait, Why Is Task Switching So Hard for People with ADHD?
Turns out, it all comes down to something called executive dysfunction. That’s a fancy way of saying the part of our brain that helps us start, stop, and switch tasks isn’t running the way it’s supposed to. Research from Healthline and Child Mind Institute shows that ADHD brains have trouble with cognitive flexibility, which is what allows someone to shift gears between activities.
Instead of bouncing between tasks, like the stereotype says, I often hyperfocus on one thing, sometimes for hours, and can’t pull myself away. Other times, I can’t get started at all, because the mental energy it takes to change tasks feels overwhelming. This is known as task paralysis, and it’s incredibly common in adults with ADHD.
A Day in My ADHD Brain
Here’s what it looks like for me.
Let’s say I’m editing a podcast episode. I know I have to send emails, prep for a theatre rehearsal, and take a call later. But once I’m in editing mode, I cannot get myself to stop, even if I really want to. And if I try to jump straight from editing to, say, writing a caption for Instagram? My brain flat-out refuses.
I used to beat myself up over this. I thought I was being lazy or disorganized. But when I got diagnosed, and I started researching what ADHD actually was, it all made sense. This wasn’t about willpower. It was about how my brain handles transitions.
Why It’s More Than Just “Getting Distracted”
Let’s break this down.
People with ADHD often have low levels of dopamine in the frontal lobe, the part of the brain that helps us regulate tasks, attention, and behavior. Studies, including one from Nature Journal, have shown that kids and adults with ADHD literally have reduced neural flexibility, making transitions harder on a biological level.
This also explains why switching from something interesting to something boring is even harder. ADHD brains run on an interest-based nervous system. If something feels rewarding, we stick with it. If it doesn’t? Our brain kind of short-circuits.
Things That Actually Help Me Transition Between Tasks
I want to be clear: I’m not a mental health professional. I’m just a guy who’s learned what works (and what really doesn’t) for his own brain. So take what helps and leave what doesn’t.
Here are some of the strategies I use to get unstuck:
1. I give myself transition time.
I used to expect myself to jump straight from one thing to the next. Now I give myself at least 5 to 10 minutes between tasks to reset.
2. I move my body.
Whether it’s walking around the room, stretching, or doing 10 jumping jacks, physical movement helps my brain shift gears.
3. I use timers.
I set a timer for how long I want to focus on one task. When the timer goes off, it reminds me to pause, even if I don’t want to. It’s a nudge, not a demand.
4. I create rituals.
I light a candle before writing. I play music before answering emails. These little rituals signal to my brain that something new is starting.
5. I use tools that match my brain.
Digital tools like Human.Health and ADHD-friendly planners help me manage transitions without relying on memory alone.
What I Wish I Knew Sooner
If I could go back and tell my pre-diagnosis self anything, it would be this:
You’re not lazy. You’re not broken. Your brain just has a different way of working and that’s okay.
Learning about how my ADHD affects things like task switching was life-changing. It helped me replace shame with strategy.
And that’s exactly why I created my guidebook, Navigating ADHD for Adults. It dives deeper into everyday challenges like this with real tools, stories, and encouragement that doesn’t feel preachy. If you’re looking for something that meets you where you are, give it a look.
You Deserve Tools That Actually Work for You
Managing task transitions with ADHD isn’t about fixing yourself. It’s about finding tools and rhythms that make life a little easier and a lot more possible.
So if you’ve ever felt stuck, overwhelmed, or like your brain won’t let you move from Point A to Point B, just know: you’re not the only one. And it’s not your fault.
I’m still learning. You’re allowed to be learning too.
Let’s figure it out, one task (and one awkward transition) at a time.
RECAP
5 Key Takeaways:
- Task switching is hard for ADHD brains because of executive function issues, not laziness.
- ADHD brains are interest-based, which makes transitions harder when the next task isn’t stimulating.
- Movement, rituals, and timers can all help ease transitions.
- Task paralysis is real, and it’s valid.
- You deserve strategies that support how your brain actually works.
FAQ
Q. Why can’t I switch from one task to another even when I want to?
A. That’s executive dysfunction and task paralysis in action. It’s not about motivation. It’s how your ADHD brain processes transitions.
Q. What’s the difference between procrastination and task paralysis?
A. Procrastination usually involves a conscious choice to delay. Task paralysis feels like you can’t move, even if you want to.
Q. Can medication help with task switching?
A. For some, yes. Research shows it can improve neural flexibility. But it’s not a fix-all, and not everyone benefits the same way. Talk to your doctor.
Q. How can I explain my transition struggles to others?
A. Try something like: “My brain has trouble switching gears. It’s not about effort. It’s about how I process changes.”
Much love. Good vibes. – Ky
