John Lindberg ADHD Books
Practical books and guides for adult ADHD, focus, routines, work, study, and relationships.

ADHD tool

ADHD Transition Worksheet

Make the next change of task, place, or mode easier by naming the exit cue and first action at the destination.

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Start one real task

ADHD Transition Worksheet

Write a rough answer. One useful line is enough.

What’s the transition problem right now?

Choose the nearest problem. A good transition needs one closing cue and one visible arrival action.

Pick the closest problem to open the write-in part of the worksheet.

Blank worksheet PDF

Choose the next support only if you need it

Task initiationUse task initiation when the arrival action still feels too hard to start.
Transition managementRead the transition guide for repeatable context-switch support.
A deeper executive-function systemUse the Executive Function Workbook for visible cues and scaffolds.

Who this helps

Adults who lose time or momentum when switching between work, home, appointments, tasks, or rest.

Use this when

  • You get stuck between tasks or places.
  • A break turns into a disappearance from the original task.
  • Switching context wipes out what you were doing.

Read next

I need an ADHD Transition Management system that stays usable on normal days, low-energy days, and recovery days.

ADHD Transition Management Systems

A lighter system for switching tasks without losing the rest of the day to transition friction.

I need a clear starting point for ADHD Context Switching at Work because every interruption leaves a residue that makes returning harder.

How to Handle ADHD Context Switching at Work

A practical starting point for ADHD Context Switching at Work when every interruption leaves a residue that makes returning harder.

I need an ADHD Task Sequencing system that stays usable on normal days, low-energy days, and recovery days.

ADHD Task Sequencing Systems That Are Easy to Keep Up

A lighter, easier-to-maintain system for ADHD Task Sequencing that does not fall apart after one messy week.

Common questions

Do I need to complete every part of this worksheet?

No. Choose the closest problem and write only enough to make the next action visible. One useful line is a successful use.

What if I stop before the task is finished?

Use the restart cue. The worksheet is designed to make returning easier, not to demand a perfect uninterrupted session.

Want support beyond this worksheet?

The related John Lindberg book expands this worksheet into a fuller ADHD system with examples, troubleshooting, and repeatable routines.

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