A-Z of Neurodivergence: T is for Transitions 🔄
Transitions are a natural part of everyday life.
We transition from home to work, from one task to another, from weekdays to weekends, and from one stage of life to the next.
While these changes may seem straightforward, for many neurodivergent people, transitions can be one of the most challenging aspects of daily life.
A transition doesn't simply mean physical movement. It can involve shifting attention, adjusting expectations, changing environments, stopping an activity, starting something new or coping with uncertainty.
Understanding transitions can help us better support neurodivergent people and create environments that feel more predictable and manageable.
What Are Transitions? 🔄
A transition is any change from one activity, environment, task or state to another.
Examples include:
Leaving home for school or work 🏫
Finishing one activity and starting another ▶️
Moving between lessons or meetings 🚶
Transitioning from work to home life 🏡
Changes in routine 📅
Starting a new school, job or service 🌱
Moving house 📦
Changes in plans 🔄
Unexpected interruptions ⚠️
While some transitions may seem small, they can still require significant effort.
Why Can Transitions Be Difficult? 🤔
There is no single reason why transitions can feel challenging.
For many neurodivergent people, several factors may be involved.
Predictability Feels Safe 🏡
Knowing what to expect can help reduce anxiety and cognitive load.
When a transition involves uncertainty, it can feel difficult to prepare mentally for what comes next.
Questions such as:
What will happen ❓
Who will be there 👥
How long will it last ⏰
What will be expected of me 📝
can create additional stress.
Task Switching Requires Mental Energy 🧠
Changing tasks isn't always as simple as stopping one thing and starting another.
It involves:
Ending the current activity ⏹️
Refocusing attention 🎯
Processing new information 💭
Adjusting expectations ⚖️
Remembering what comes next 📋
Each step requires energy.
For some people, this process can be particularly demanding.
Hyperfocus Can Make Moving On Difficult 🎯
Sometimes a person may become deeply immersed in an activity, interest or task.
When this happens, being asked to stop abruptly can feel jarring and frustrating.
It's not necessarily about refusing to move on.
It may simply take time to shift attention and mentally disengage from what they were doing.
Emotional and Sensory Demands 🌈
Transitions often involve sensory and emotional changes too.
For example:
Leaving a quiet space for a busy one 🔊
Finishing a preferred activity ❤️
Entering an unfamiliar environment 🚪
Meeting new people 👋
Adapting to different expectations 🔄
All of these changes can increase stress and reduce capacity.
What Might Difficulties with Transitions Look Like? 👀
Every person is different, but transitions may sometimes be associated with:
Anxiety before a change 😟
Avoidance of new situations 🚧
Frustration when routines change 😫
Difficulty stopping an activity ⏹️
Emotional responses to unexpected changes 🌧️
Withdrawal or shutdown 🔋
Increased need for reassurance 💬
Repeated questions about what will happen next ❓
Difficulty getting started on a new task ▶️
These reactions are often misunderstood as stubbornness, laziness or unwillingness to cooperate.
More often, they reflect the effort involved in managing change.
Transitions Across the Lifespan 🌱
When people think about transitions, they often focus on childhood.
However, transitions continue throughout life.
Children and Young People 🧒
Examples may include:
Starting nursery or school 🎒
Moving between classes 🚶
Changes in routine 📅
Beginning extracurricular activities ⚽
Transitioning between home and school 🏠
Adults 👩
Transitions might involve:
Changing jobs 💼
Entering further education 🎓
Moving house 📦
Becoming a parent 👶
Relationship changes ❤️
Retirement 🌅
Changes in support services 🤝
The challenges associated with transitions do not disappear with age.
They may simply look different.
Strategies for Supporting Transitions 🤝
While transitions may never become effortless, there are many ways to make them more manageable.
Provide Advance Notice ⏰
Whenever possible, give warning before a change.
For example:
"Ten minutes until we leave." ⌛
"We'll finish this activity after lunch." 🍽️
"The meeting will end at 3pm." 📅
Advance notice allows time for mental preparation.
Use Visual Supports 📋
Many people find visual supports helpful.
This could include:
Visual timetables 📅
Calendars 🗓️
Written plans 📝
Schedules ⏰
Checklists ✅
Being able to see what is happening can reduce uncertainty.
Explain What to Expect 💬
When facing a new situation, clear information can reduce anxiety.
Helpful information might include:
Where the activity is taking place 📍
Who will be there 👥
What will happen 📝
How long it will last ⏰
What support is available 🤝
Build in Transition Time ⌛
Transitions often work best when they are not rushed.
Allowing extra time between activities can reduce stress and enable someone to adjust more gradually.
Use Familiar Routines 🔁
Consistent routines can make transitions feel safer and more predictable.
Small rituals or repeated steps can help signal what is happening next.
Acknowledge Feelings ❤️
It's okay if a transition feels difficult.
Rather than dismissing concerns, try validating them:
"I know changes can feel difficult." 💜
"It's okay to feel nervous." 🌱
"Let's work through it together." 🤝
Feeling understood can make a significant difference.
Supporting Yourself Through Transitions 💜
If transitions are something you find challenging, it may help to:
Use reminders and calendars 📅
Break changes into smaller steps 🪜
Allow extra preparation time ⏰
Gather information in advance 📖
Build recovery time into your schedule 🛋️
Use grounding or regulation strategies 🌿
Be realistic about your capacity during periods of change ⚖️
Most importantly, remember that finding transitions difficult does not mean you are failing.
It simply means that change requires energy.
Transitions are often viewed as simple moments between one thing and another.
For many neurodivergent people, however, they involve much more than that.
They require planning, processing, adjustment and energy.
By understanding the challenges that transitions can present, we can move away from assumptions and towards greater empathy, flexibility and support.
Because sometimes the hardest part isn't the activity itself.
It's the process of getting there.
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