Parenting Struggle #1: Difficulty with Transitions – Why ADHD Kids Struggle & How to Make Transitions Easier
- Kristin Schleicher
- Feb 28
- 4 min read
"Time to turn off the tablet!"
"We have to leave for school now!"
"Bedtime in five minutes!"
If any of these statements regularly cause meltdowns, resistance, or full-on refusal in your house, you are NOT alone.
For many kids—especially those with ADHD, anxiety, or sensory sensitivities—transitions can feel like a jarring, disorienting experience.
And for parents? It often feels like a never-ending battle.
Why Are Transitions So Hard?
Let’s step into your child’s world for a second.
Imagine you’re deep in the middle of something you love. Maybe it’s a book you can’t put down, a TV show at the best part, or a creative project you’re fully absorbed in.
Now, imagine someone suddenly walks in and says:
"Stop now. Move on. Time for something else."
No warning. No time to adjust. Just an abrupt shift from one thing to the next.
How would you feel? Frustrated? Stressed? Like your brain just can’t switch gears that fast?
Now multiply that feeling by ten, because kids with ADHD and executive function challenges struggle even more with mental flexibility. Their brains don’t naturally shift from one task to the next as easily as others do.
Instead, they:
🔹 Hyperfocus on what they’re doing and don’t register external cues
🔹 Feel rushed, caught off guard, or overwhelmed by sudden change
🔹 Struggle with task switching, making transitions feel physically difficult
🔹 Experience big emotions when shifting away from a preferred activity
So when we say, “Time to go!”—their brain hears: “I’m taking away something you love, and you don’t get a say in it.”
But here’s the good news: transitions can get easier.
At The Happy Core, we use simple but powerful brain-based tools to help kids navigate transitions with more ease and less resistance. Here are some of my favorites.
3 Tools to Make Transitions Smoother
The Power of a Visual Countdown
Ever had a boss interrupt your work with a sudden, "Drop what you're doing—let’s go!"? Not fun, right?
Kids need the same courtesy we’d expect as adults: a heads-up before a transition happens.
✔ Use Timers – Set a visual timer (like a sand timer or countdown clock) so they can see time passing.
✔ Give Clear Warnings – Instead of "Five more minutes," say "In five minutes, we’ll put our shoes on. Right now, you can finish up."
✔ Offer a “Last Call” – Ask: “What’s one last thing you want to do before we stop?” Giving them a small sense of control makes the transition less abrupt.
Why it works: Instead of a sudden shift, their brain has time to prepare, reducing the feeling of loss or frustration.
Bridge the Gap Between Activities
Imagine going from a warm, cozy bed straight into a freezing cold shower. That’s what transitions feel like for some kids—an abrupt, uncomfortable change.
We can soften that experience by bridging the transition.
✔ Use a Transitional Object – Let them carry a small toy or object between activities (e.g., bringing a stuffed animal from playtime to bedtime).
✔ Make Transitions Fun – Turn it into a game (e.g., “Let’s race to the car like superheroes!”)
✔ Use Movement – Jumping, spinning, or stomping from one task to the next activates the brain and helps shift focus.
Why it works: The brain moves more easily when there’s a bridge instead of a hard stop.
Teach the “Transition Anchor” Technique (A Simple Hypnosis Hack!)
Some kids get so emotionally stuck in what they’re doing, they need a physical cue to help their brain shift gears.
At The Happy Core, we teach kids a simple, body-based transition technique to make switching tasks feel natural.
✔ The Anchor Phrase – Before transitioning, the child places their hand on their chest and says:"I finished one thing, and now I’m ready for the next!"
✔ A Deep Breath In & Out – Helps signal the brain it’s time for change.
✔ A Movement Shift – A small shake of the arms or stretch helps release tension from the previous task.
Why it works: By using a physical cue + self-talk, kids regulate their own emotions and learn to transition more smoothly.
ADHD Parenting with Transitions in Mind
It’s easy to see a meltdown and assume a child is just being difficult—but when we understand how their brain works, we can help them transition in a way that feels safe and manageable.
With visual countdowns, transition bridges, and body-based techniques, kids feel more prepared, less rushed, and more in control of their shifts throughout the day.
So next time your child struggles with a transition, remember:
It’s not just defiance. It’s their brain needing a little extra support.
And with the right tools, transitions don’t have to be a battle.
Want to learn more about how The Happy Core helps kids build emotional resilience, confidence, and self-regulation?
Read more tips for ADHD parents here: https://www.transformationtothecore.com/thehappycore
What transition struggles does your child face? Drop a comment—I’d love to hear what works for you!
Love always,
Kristin
The Happy Core
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