A transition ritual is a small sequence you do every time you change tasks — stand up, refill water, take three breaths, read the first line of the next task. Because it is always the same, it becomes a cue that one thing has ended and the next is beginning. It is especially useful for people who find switching tasks hard, including many with ADHD.
Why it matters
Transitions are where focus is lost: you either cannot stop the old task or cannot start the new one. A ritual gives the switch a predictable shape instead of an abrupt jump.
How to apply it
- Keep it to two or three minutes, and the same every time.
- Include movement — standing or walking marks the change clearly.
- Before the ritual, write one line about where you left off.
- End it by naming the very first step of the next task.