How To Create Transition Time
Now That Your Schedule Has Been Turned Upside Down
During the Covid crisis, many of my clients are working from home or participating in online learning. This is not an easy adjustment especially when it’s been forced upon them so quickly.
I was talking to a student the other day and he said, it just felt weird not walking from class to class and having the little openings of time during the day.
This makes perfect sense, because whether you realize it or not, your old schedule had built in transition time. Whether it’s walking in between classes or having a quick conversation with a co-worker before you return to your desk.
These transition times are very important to the ADHD mind. They represent that change is coming and they allow your brain to reset.
But now, working from home, means that many of these built in transitions have disappeared, and you may feel weird, just like the student felt.
Now is the time where you need to create new transitions, here are a few ideas:
Stick to your original schedule as much as you can.
Set up a workstation that is just for work or studying.
Transitions will be harder if you are sleeping and working in the same spot.
When you are in between meetings, classes, or tasks - take a break.
Set your timer for whatever amount of time you need.
Get up from your work area and move, take a walk outside.
Why outside? Because we are all feeling claustrophobic, fresh air and a few deep breaths will go a long way.
Make sure you have a lunch break - to break up the work and to keep your body fed with healthy food.
When you are done with your day, take another walk outside.
There is very little we can do right now, but this walk will signal in your mind that it’s time to transition.
Practice mindfulness and meditation - give yourself a few minutes to relax and recenter before you move into the next activity.
Thank you for your time and attention!
-Nikki
