Task switching refers to shifting your attention and focus from one task to another, and it can be a serious struggle for those with ADHD. It’s part of your brain’s executive function, a collection of cognitive skills responsible for things like planning, organizing, and emotional regulation. ADHD affects executive functioning, so it’s not a big surprise that task switching isn’t a strong suit for individuals with the disorder. Throw hyperfocus into the mix and transitioning from one task to another can feel almost impossible. Take a look at 9 task switching tips for women with ADHD.
ADHD & Task Switching
Task switching is the ability to switch between activities, shifting your focus and attention from one task to another. Task switching skills are used on a daily basis, for instance, when you’re working on a project and then check your phone when you hear a notification, cooking dinner while helping your daughter with her homework, or switching from researching to writing while working on a presentation. It also includes transitioning from rest to work in the morning and from work to leisure time at night.
Task switching is an executive function of cognitive flexibility, and it’s difficult for many individuals with ADHD. People with ADHD struggle with task switching due to ADHD paralysis, inattention and distractibility, and time blindness. Impulsivity and working memory can also affect the ADHD brain’s ability to switch tasks. Hyperfocus can make task switching extremely difficult. When the ADHD brain is in hyperfocus, it’s fully absorbed in the task at hand- the brain is very busy focusing on that topic/activity. For example, getting so engrossed in a TV series that you miss plans you made with friends. Hyperfocus can lead to neglecting other tasks or spending too much time on one activity, lowering overall productivity.
9 Task Switching Tips for Women with ADHD
1. Plan Out Your Daily Routine
Plan out your day using time blocks for different tasks and activities, and make sure to prioritize your most important task. For example, plan for 25 minutes of focused work, followed by a 5 minute break to create structured transitions. When you have a plan for exactly what, when, and how long you’re going to engage in a task, it can make stopping and switching between tasks easier. This will help you feel less overwhelmed and less disoriented between tasks.
2. Use Timers
Timers can be a great tool to beat hyperfocus and ensure you move from one task to another when necessary. If you find it jarring to hear a timer and have to suddenly stop, consider setting a warning timer and stop timer. Set a timer for 5-10 minutes before it’s actually time to stop so that your brain can start transitioning. Then set another alarm for the time you actually want to stop.
3. Move Your Body
It can be really helpful to get up and move around when you’re transitioning from one task to another, especially if you’re hyperfocusing. One reason ADHD brains struggle with task switching is trouble with working memory. Studies have found that physical activity can help with working memory. If you can, take a walk, do some stretches or do a few jumping jacks to help you reset for the next task.
4. Create Rituals
Rituals and routines can signal to your brain that it’s time to task switch. For example, morning rituals like having tea while you review your to-do list tell your brain that it’s time to switch from rest to work mode. Nighttime rituals such as taking a warm bath or reading a book signal to your brain that it’s time to switch off from work and wind down for the evening.
5. Step Away from Technology
Once you’re finished work, get into the habit of closing your laptop. This is a transitional cue that can help you switch from one activity to another. Creating a clear separation between work and personal time is really important for your mental health and work-life balance. And this doesn’t mean jumping straight to your phone once you’re done work. Stepping away from all technology and engaging in calming activities such as going for a walk, reading a book, or taking a shower can help your brain smoothly transition to rest time.
6. Exercise
Regular exercise can improve working memory and cognitive flexibility, making it easier to switch between tasks. Exercise releases neurotransmitters like dopamine, which are important for attention and focus. It can also improve executive functions and reduce mental fatigue, making it easier to switch between tasks without feeling overwhelmed.
7. Get Rid of Distractions
Distractions can be extremely dysregulating and keep you from the task at hand. Get rid of any unnecessary distractions when you’re working. Put your phone in a drawer or in another room, close your email, and block distracting websites and apps. This can help you concentrate and get more done during your “working” time blocks.
8. Use Mindfulness Practices
Mindfulness techniques like deep breathing and guided meditation calm the mind and help with mental clarity. This can make it easier to switch from one task to the next. When you’re finished with a task and ready to switch to a new one, try doing some deep breathing to reset your brain and prepare it for the next task or activity.
9. Try Time Blocking
Time blocking can be super beneficial for those with ADHD. There are different ways to time block your days. You can time block days with certain chores or activities. For example reserving Saturday for errands and Sundays for laundry and meal prep. You can also time block your days at work by planning admin work for the first part of your day, the second part could be reserved for focused work, the third part for transition time and the fourth part for leisure time.
If you struggle with hyperfocus and task switching, try out these tips to boost productivity and get more done!
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