Janice Marturano, the founder of the Institute for Mindful Leadership, says, "We often feel that the only way to get through our life is to be on some kind of autopilot." And for many of us and perhaps, especially those with ADHD, autopilot can feel like both a survival strategy and a trap.
Our reactive mind tends to fill our day with back-to-back meetings, endless to-do lists, and hours spent responding to emails. And for those with ADHD, this cycle can be intensified by hyperfocus, distractibility, and difficulty shifting gears. The struggle to transition from one task to another—whether it's from work to home, from focus to rest, or even from one project to the next—can feel overwhelming.
The pandemic changed how we work, further blurring the lines between work and life. Many people, especially those working from home, have difficulty setting boundaries. Without clear transitions, ADHD brains can get stuck—either diving too deep into a task (hello, hyperfocus!) or avoiding it altogether due to decision paralysis.
One of the most effective ways to manage these transitions is to build in intentional pauses throughout the day. These purposeful pauses create a mental reset, allowing you to:
Shift gears with intention – Instead of getting lost in hyperfocus or bouncing from one thing to the next, pausing can help you recognize when it's time to transition.
Regulate emotions – ADHD brains often experience emotional intensity, making it harder to let go of frustration, excitement, or anxiety before moving to the next task. A pause allows you to process those emotions.
Improve adaptability – Transitions feel jarring when they happen suddenly. A short pause gives your brain time to prepare for the next step.
Reduce mental clutter – Instead of carrying everything in your head at once, taking a moment to pause lets you refocus on what's truly important in the moment.
If transitioning between tasks, roles, or even mindsets feels challenging, try incorporating one or two small pauses throughout your day:
Before starting a new task – Take a deep breath, stretch, or step away for a moment before diving into the next thing. And say or write down what specific task you will work on.
Between work and home life – If you work from home, create a "commute" ritual—walk around the block, change clothes, or listen to music to signal the shift.
When emotions feel intense – Name what you're feeling, take a few deep breaths, and remind yourself that you have the power to reset.
When shifting from work to home or ending your work for the day – I often set a timer to remind myself to stop working or find a reasonable stopping point. Ending your work intentionally—rather than abruptly—can help create a sense of closure and prevent mental spillover into the rest of your day. This is also a good time to reflect and plan for the next day and celebrate your big AND small wins.
I'll be honest—this is something I'm still working on. I often get so caught up in what I'm doing that I have to pull myself away from work. Sometimes, I feel like I'm almost running away from my office! But I've noticed that I feel a sense of peace and fulfillment when I take even a minute to intentionally close my workday—whether by writing down what I finished, tidying up my desk, or setting a plan for tomorrow. These simple pauses help create intentional transitions instead of chaotic, abrupt shifts. The more you practice, the more natural it becomes to reset your focus and energy when needed. Are you willing to try one or two pauses today? Let me know how it feels for you!
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