Transitions
Transitions are the periods of change between activities, environments, or life stages that require cognitive and emotional adjustment to shift focus and adapt to new demands.
Why transitions trigger teen struggles
Transitions demand multiple executive functions simultaneously while managing emotions about leaving the current state and entering the unknown.
Types of challenging transitions:
• Micro: homework to dinner, wake to dress
• Daily: home to school, weekend to weekday
• Major: school years, friend groups, family changes
• Developmental: childhood to adolescence
• Future: high school to college/work
Each transition type requires different coping strategies.
You're not alone
If your teen melts down when plans change, takes forever to switch between activities, or struggles with any change in routine, you're witnessing normal developmental challenges. Research shows teens face 20-30 transitions daily, each taxing their developing executive function. Some teens, particularly those with ADHD or autism, find transitions especially difficult. The good news is transition skills are highly trainable with practice and support.
What it looks like day to day
Student
Your teen agrees to stop watching videos at 9 PM but is still "transitioning" to homework at 10:30 PM.
Parent
You announce a small schedule change and watch your typically flexible teen become rigid and upset.
Tiny steps to try
- 1
Transition warnings
Provide countdown warnings. "10 minutes until we leave" helps brains prepare for change.
- 2
Visual schedules
Post daily schedules showing all transitions. Seeing what's coming reduces transition anxiety.
- 3
Consistent sequences
Keep transition orders the same. Predictable patterns ease cognitive load.
- 4
Transition objects
Use physical items to mark transitions. Moving a timer signals activity change.
- 5
Energy matching
Plan high-energy activities after natural energy transitions, calm activities before rest transitions.
Why mastering transitions matters
Smooth transition skills reduce daily stress, improve time management, and build adaptability essential for adult life.
Research by Rosenblatt and colleagues shows that transition difficulties in adolescence predict executive function challenges and stress management issues in adulthood.
References
Rosenblatt, J. L., Rosenblatt, A., & Biggs, E. E. (2000). Supporting the transition of adolescents with disabilities: A position statement. Career Development for Exceptional Individuals, 23(2), 233-249.
Ready to help your teen thrive?
Get personalized 1-on-1 coaching to build better habits and boost grades. Join 10,000+ families who trust Coachbit.
Frequently Asked Questions
Why do transitions to non-preferred activities cause bigger problems?
The brain resists transitions away from rewarding activities toward less stimulating ones. Gaming to homework is harder than homework to gaming because dopamine levels must drop. Add transition incentives: "After you transition to homework, you can have your favorite snack." Make the transition itself rewarding, not just the destination.
Are transition problems a sign of ADHD or autism?
While transition difficulties are common in ADHD and autism, many neurotypical teens also struggle. ADHD affects cognitive flexibility needed for transitions. Autism involves preference for sameness that transitions disrupt. However, anxiety, perfectionism, and normal development also cause transition challenges. Focus on building skills regardless of diagnosis.
Related Terms
Shifting
Shifting is the cognitive ability to flexibly switch attention between tasks, adapt to new situations, and transition from one activity or mindset to another.
Task Transitions
Task transitions are the periods of moving from one activity to another, requiring cognitive and emotional adjustment to disengage from one task and engage with the next.
Transition Rituals
Transition rituals are intentional practices or routines that signal the brain and body to shift from one activity, mindset, or environment to another.
Related Articles
Finding Order in the Chaos – Setting up Calendars for Kids
Creating a calendar and daily schedule for kids can be beneficial to manage school, homework, extracurriculars and hobbies. Color-coding and time-blocking are helpful tools for kids with ADHD.
Read article
A Science-Backed 3-Step Morning Routine for Kids
Bring calm and structure to your kids’ morning with a three part morning routine backed by the latest research in neuroscience; cold, meditation and exercise.
Read article
