Do you ever feel like time just flies by, and that despite all your best efforts you can’t seem to stay on top of your tasks?
If this sounds familiar, then you may struggle with the issue of task switching. Task switching involves the capacity to move quickly between different tasks or projects in order to get things done efficiently.
Unfortunately for neurodivergent individuals, this form of multitasking can be difficult and is often a source of major stress. That said, there are strategies that have been shown to help taming frequent task changes – but where do you start?
Read on for some practical advice about ways to better manage sudden changes in focus when living with ADHD!
What is Task Switching?
Task switching is something that is so common in our everyday lives, but its importance often gets overlooked. It’s when we rapidly switch from one task to another and multitask routinely without even realizing it.
We might not realize it but these subtle switches take a toll on our productivity, because we are constantly channeling our energy into different activities. It takes mental discipline to treat each task as its own entity and offer it the full attention it deserves.
With some practice, we can become aware of our habit of task switching and avoid the pitfalls associated with it; in turn achieving better focus, controlled attention, and improved productivity in the tasks that we take on.
What is an Example of Task Switching?
Again, task switching is an activity that requires the ability to quickly move between different tasks or activities. It can take place at a mental, physical or emotional level, and it is essential for completing tasks within a shorter period of time.
For instance, when writing an essay for school, you may need to switch from researching points online to writing, then back again.
At a physical level, task switching could be done by completing one task swiftly then moving on to the next without pause.
At an emotional level, task switching requires you to move through various mental states in order to approach different tasks with the right attitude and perspective; such as shifting from a relaxed state after lunch break into a focused state that helps you get the work done efficiently.
All these examples demonstrate how important task switching is in both our personal and professional lives.
Do People With ADHD Have Difficulty Switching Tasks?
Due to the imbalance of neurotransmitters in certain parts of the brain, neurodivergent individuals and those with ADHD often have difficulty switching tasks.
The frontal lobe, limbic system, RAS and basal ganglia are all impacted negatively, leading to deficiencies in self-control and decision making. This can lead to an inability or resistance to decide on priorities and maintain or begin working.
Without internalized speech, managing emotions both internally and externally is difficult. People with ADHD are often perfectionists who experience task paralysis and time blindness, too, making it tough to finish one task and get started on the next.
Furthermore, persistence in the face of challenges can be hard and hyperfocus is another issue that many people with ADHD experience.
How Can I Improve My Ability To Switch Tasks with ADHD?
Having ADHD can make it difficult to switch from one task to the next, but here are some tips to make it a bit easier.
Create a Clear Plan for Your Day
One way to improve your task switching is by creating a clear plan for your day. Break down tasks into smaller, achievable steps and assign a time limit or deadline to complete each step.
This will help you stay organized and focused while completing those tasks because you’ll know exactly what needs to be done and when.
Try centering the plan around something pleasurable so that when tasks become tedious or difficult, your focus can be broken up with an activity that you enjoy. This will help create a more manageable system for completing tasks and transitioning between them.
Get Up and Move
One of the most important steps to improving your task switching skills is getting up and moving around – whether it’s taking a quick lap around their house or workspace, going for a walk outside, or engaging in some physical activity, research has found that movement can be incredibly helpful for people with ADHD who are trying to switch tasks.
Incorporating regular mobility into task shifting routines can help give individuals with ADHD the energy boost they need to productively transition from one project to the next.
Change the Environment
When attempting to improve task switching, changing the environment may be beneficial. Putting yourself in a new physical space entirely can be helpful, but by this suggestion, know that there are other, smaller steps you can take as well.
By deliberately introducing cues that indicate task transitions like using color-coded folders or stickers, creating an organized and visible system of reminders, or leveraging aromatherapy scents into your workspace, you are introducing your own environmental signals that can help cue the brain into focusing on a different task.
Set Timers
Timers allow you to set a certain amount of time to work on a particular task and then at the end of the designated time frame, you can transition onto the next item. This structure helps keep distractions such as surfing the Internet and procrastination at bay while also providing a motivational device to get through challenging tasks.
Use Checklists and Visual Reminders
Using checklists and visual reminders can prove incredibly useful in achieving this. By creating a checklist of all the tasks you need to complete, you can tackle them one at a time without having multiple distractions floating around in your head.
Plus, using visual reminders whether they are physical objects or digital notes is an effective way of keeping you on track when completing tasks. Visual reminders provide direct cues that let you know exactly what you should be focusing on at any given moment, leaving no room for confusion or distraction.
Break Large Tasks Into Smaller Parts
To improve task switching for those with ADHD, it is important to break up large tasks into smaller parts.
This allows for an easier transition from one project to the next, which can be challenging due to difficulty in controlling impulsivity or short attention spans. Breaking up tasks gives a sense of accomplishment at each step and also decreases feelings of being overwhelmed.
It helps to establish a manageable plan that small steps can be taken toward completing the overall task, allowing for time to reflect on decisions and changes as necessary.
Plus, breaking up large tasks into smaller parts offers an opportunity to organize information more easily and even tackle seemingly impossible projects. By taking this approach of breaking down difficult tasks into more manageable chunks, task switching with ADHD will become much easier.
Give Yourself Rewards
One of the best ways to improve your task switching with ADHD is to give yourself rewards. This technique works because it gives you a sense of accomplishment that encourages you to keep going and stay motivated.
For instance, after completing a certain goal or milestone, you could reward yourself by taking a few minutes off from work to do something enjoyable like taking a walk or playing a game. By recognizing the amount of effort put in and rewarding it with something fun and rewarding, the motivation for completing future tasks can drastically increase.
Not only that, but this method can help break up your tasks into more manageable chunks which allows for better focusing on one specific thing at a time.
Chunk Similar Tasks Together
One of the more efficient tactics for managing multiple tasks is to “chunk” similarly themed tasks together. Chunking, as it is sometimes called, involves grouping tasks and completing them one after another, instead of trying to switch between two or more completely different tasks every few minutes.
For example, if your daily duties consist of errands and paperwork, it may be wise to run all your errands at once and then come back and work on the paperwork all at once – rather than alternating among the two activities.
The idea behind this practice is that it increases focus and cuts down the time necessary to make transitions between activities. Plus, since knowing details about each individual task in advance can help plan out adequate time for completion, chunking similar activities also helps with focusing on both long-term priorities and short-term goals.
Make Lists of Activities That Are Hard to Stop, Then Time Them Right
Another possible solution is to make a list of activities that are especially hard for you to stop once you’re involved in them.
Estimate how much time each action should realistically take, and then set timers for each activity so that you switch tasks on time. This technique can help keep you from getting lost in certain unproductive tasks, giving you more control over your day and allowing you to complete projects more efficiently.
To complete a time estimation activity, download our free .pdf time log and goal setting worksheet to help you evaluate your time management.
Remember Your Why
Remembering why we set out to do certain activities or tasks in the first place is an important part of improving our ability to switch focus. Having your goals in mind can help motivate you to begin new tasks and also remind you precisely why you need to move between them efficiently.
Reframing difficult activities as means of achieving something bigger can also provide deeper meaning that helps keep motivation and momentum during long periods of task-switching.
Keep an Eye on Your Self Talk
How do you speak to yourself in your head about your abilities to switch tasks? If the answer is anything but positive, it’s time to rethink and reframe how you go about this internal dialogue. Be kind to yourself and remember that negative self talk won’t help you get any better at switching tasks – it will just discourage you.
Get Rid Of Distractors
If there are any distractions around the house, such as phones or TVs, it can be helpful to turn them off so that they don’t distract you from completing the task at hand. It’s also a good idea to make sure that your workspace is organized and tidy so that there is nothing around that could potentially pull your attention away from what you’re doing.
Have a Warm-Up Routine for Larger Projects
If you’re about to tackle a larger project, it can be helpful to have a warm-up routine before diving in headfirst. This might include making sure that all of your necessary materials are on hand, taking a few deep breaths, or writing down some ideas related to the project before getting started.
Having a consistent routine like this will help get your brain ready for the work ahead and will ensure that you’re mentally prepared for whatever comes next.
Use an Accountability Partner
Having someone who holds you accountable for completing tasks can be an incredibly effective way of staying focused and motivated while tackling large projects or switching between tasks quickly. Your accountability partner should check in with you regularly so that they know how much progress has been made and whether or not any extra help is needed along the way.
Give Yourself Buffer Time Between Stopping One Task and Starting The Next
Switching between tasks can sometimes leave us feeling overwhelmed or disoriented if we don’t give ourselves enough time in between activities. It’s important to give yourself buffer time so that your brain has time to process what has been accomplished and transition into the new activity without feeling too bogged down by all of the changes happening at once.
Try scheduling some downtime between tasks if possible so that your mind isn’t constantly jumping from one thing to another without rest stops in between!
Try Executive Function Skills Coaching
Last but not least, if you’re still having trouble switching between tasks, don’t be afraid to reach out for help. Executive function skills coaching will help you build your strengths in areas like organization, time management, and focus, meaning it will be easier for you to stop one task and start the next.
Final Thoughts
Although switching from one task to the next might sometimes feel like a complicated juggling act, the reality is that it can be done – with relative ease – provided that you give yourself the right tools in your mental toolbox.
Follow this advice and you’ll find yourself getting more stuff done – and with far less stress and anxiety to boot.
Further Reading
- Brendan Mahan, M.Ed., M.S.: Why Task Switching is Difficult for ADHD Brains — and 7 Ways to Smooth Transitions
- NJ Cepeda et al: Task switching and attention deficit hyperactivity disorder
- Rebekah Pierce: Perfectionism & ADHD: Everything You Need To Know
- Rebekah Pierce: 14 Tips For Managing ADHD (and Neurodivergence) At Work
- Rebekah Pierce: Time Blindness & ADHD: What You Need To Know
- Rebekah Pierce: What Is Task Paralysis And How To Combat It