Help Me Switch Gears

Help Me Switch Gears

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SWITCH

SWITCH

Grrr… why do I get so upset when I have to switch gears?!

Grrr… why do I get so upset when I have to switch gears?!

Grrr… why do I get so upset when I have to switch gears?!

Grrr… why do I get so upset when I have to switch gears?!

ADHD can make it hard to disengage one mental set and activate another. Abrupt transitions can feel like lost progress.

ADHD can make it hard to disengage one mental set and activate another. Abrupt transitions can feel like lost progress.

ADHD can make it hard to disengage one mental set and activate another. Abrupt transitions can feel like lost progress.

ADHD can make it hard to disengage one mental set and activate another. Abrupt transitions can feel like lost progress.

Help Me Switch Gears

Help Me Switch Gears

Help Me Park This Task

Help Me Park This Task

Do this with me

1

1

1

Write where you stopped and the next step

Write where you stopped and the next step

Leave a return note so the old task can be safely parked.

2

2

2

Stand up and take one breath

Stand up and take one breath

Give your body a brief transition cue before moving on.

3

3

3

Begin the new task with its smallest step

Begin the new task with its smallest step

Name the exact next action and make the entry point small.

Quick PowerUp support video for you

A quick transition reset

A quick transition reset

Understand what's happening

Why is switching so hard?

Why is switching so hard?

The previous task may still be active in the mind. Switching requires stopping, remembering, and restarting.

Irritation, repeated “one more minute,” or resisting the new task can signal transition friction.

What helps?

  • Give a brief advance warning.

  • Allow time to write a return note.

  • State the exact next action.

Helping someone else start

Try saying

Try saying

“I’ll give you a brief warning. Let’s write a return note, then name the exact next action.”

What helps

What helps

  • Give a brief advance warning.

  • Allow time to write a return note.

  • State the exact next action.

Avoid

Avoid

  • Replying while flooded.

  • Treating the first interpretation as the full story.

  • Avoiding useful feedback entirely.

Still stuck?

Write a return note

Write a return note

Capture where you stopped and the next step before switching.

Use a transition cue

Use a transition cue

Stand up, breathe, or use a short warning before the change.

Start small

Start small

Begin the new task with its smallest visible action.

When additional help may be useful

Consider speaking with a qualified healthcare professional when these difficulties are frequent, worsening, or significantly affecting work, school, relationships, sleep, or safety. ADHD support can include medication, psychotherapy, behavioural strategies, and practical coaching. Stress, anxiety, depression, sleep problems, and other conditions can sometimes create similar difficulties.

Consider speaking with a qualified healthcare professional when these difficulties are frequent, worsening, or significantly affecting work, school, relationships, sleep, or safety. ADHD support can include medication, psychotherapy, behavioural strategies, and practical coaching. Stress, anxiety, depression, sleep problems, and other conditions can sometimes create similar difficulties.

ADHD PowerUp Cards provide educational and practical support. They do not diagnose ADHD or replace individualized medical or mental‑health care.

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