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Switching attention appropriately with ADHD is a neurobiological challenge, not a matter of willpower, but concrete strategies can help make transitions smoother and less emotionally disruptive. The ADHD brain can easily get locked into hyperfocus, making it difficult to shift attention when needed.

• External cues and structured routines like time blocking and posting schedules help remind you of upcoming tasks
• Using timers with both visual and auditory cues compensates for the ADHD brain's unreliable internal clock and provides essential external signals for task transitions 
• Creating transition rituals—small, repeatable actions that signal change—helps the brain switch between different modes
• Physical movement and changing environments can increase blood flow to the brain and break the grip of hyperfocus
• Breaking down large tasks into smaller, manageable parts creates natural stopping points and prevents overwhelm
• The Pomodoro technique (focused work periods with built-in breaks) provides natural transition points
• Enlisting help from others for gentle transition cues can prevent getting stuck in hyperfocus
• Self-monitoring and celebrating successful transitions provides immediate positive reinforcement

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