Managing Transitions Between Activities at Work or in Education Settings

Understand Why Transitions Are Difficult

Transitioning can be hard because:

• It disrupts your focus or routine.

• You may feel overwhelmed by the change.

• Time management or processing what’s next may feel challenging.

Recognising this is the first step to finding strategies that work for you.

Prepare for Transitions in Advance

Preparing for transitions can make them less stressful.

Practical Steps to Try:

Create a Visual Schedule:

• Use a timetable to see your day’s structure.

• Example: Break your schedule into blocks (e.g., 9:00–10:00 Meeting, 10:15–11:15 Email Work).

Set Clear Expectations:

• Know what’s happening next and how much time you have for the current activity.

• Example: “After this lecture, I have a 15-minute break before my next class.”

Pack Essentials Beforehand:

• Organise materials for the next activity in advance.

• Example: Have books for your next class ready or your work tools set up.

Tools to Help:

• Google Calendar: Schedule your day with reminders for transitions.

• Visual Timers: Apps like Time Timer or physical visual timers help you track time visually.

Use Cues to Signal Transitions

Cues help your brain prepare for what’s coming next.

Practical Steps to Try:

Set Alarms or Reminders:

• Use alarms to signal 5–10 minutes before you need to transition.

• Example: “Time to finish this task and get ready for the meeting.”

Use Visual Prompts:

• Post a checklist or schedule in your workspace to remind you what’s next.

Tools to Help:

• Reminder Apps: Apps like Todoist or Alarmy can remind you of upcoming activities.

• Colour-Coded Schedules: Assign different colours to tasks or activities for easy visual recognition.

Break Down Transitions into Manageable Steps

Transitions often feel overwhelming when they involve multiple steps. Breaking them down can make them easier to manage.

Examples of Steps for Common Transitions:

Transitioning from Class to Break:

• Step 1: Pack up your materials.

• Step 2: Check your timetable for the next class.

• Step 3: Move to your preferred break area.

• Step 4: Set a timer for the break.

Transitioning Between Work Tasks:

• Step 1: Save and close the current document.

• Step 2: Open materials for the next task.

• Step 3: Take a 2-minute breather before starting.

Use Sensory Strategies to Stay Calm

Sensory regulation can help you manage the anxiety or overstimulation that often comes with transitions.

Practical Steps to Try:

Use Calming Tools:

• Carry small sensory items like a stress ball, fidget cube, or noise-cancelling headphones.

• Example: Use these tools while transitioning between noisy environments.

Practice Deep Breathing:

• Take a few deep breaths before starting the next activity to help reset your focus.

Tools to Help:

• Calm or Insight Timer Apps: Use guided breathing exercises to relax during transitions.

• Weighted Items: A small weighted lap pad can provide grounding between activities.

Create Predictability During Transitions

Predictability reduces anxiety by helping you know what to expect.

Practical Steps to Try:

Establish Routines:

• Follow the same process for similar transitions each day.

• Example: After every class, spend 5 minutes organising notes for the next one.

Build Buffer Time:

• Schedule extra time between activities to avoid feeling rushed.

• Example: Finish work tasks 5 minutes early to prepare for your next meeting.

Tools to Help:

• Structured Task Apps: Apps like Trello help you organise tasks into stages.

• Paper Timetables: Print a daily schedule and highlight key transitions.

Practice Time Awareness

Managing time effectively helps make transitions smoother.

Practical Steps to Try:

Use a Timer:

• Set a timer for how long you’ll spend on each task.

• Example: “I have 45 minutes to complete this essay draft.”

Visualise the Day Ahead:

• Review your schedule in the morning to anticipate transitions.

Tools to Help:

• Time Timer App: Visually track how much time you have left.

• Clock Widgets: Use widgets on your phone or laptop to display time prominently.

Plan for Challenges

Sometimes transitions don’t go as planned. Having a backup strategy can help.

Practical Steps to Try:

Prepare Scripts for Communication:

• Practice how to explain your needs to others.

• Example: “I need a few minutes to finish this before I move to the next task.”

Identify Quiet Spaces:

• Find areas where you can regroup if a transition feels overwhelming.

Examples:

• At work: Quiet rooms or outdoor spaces.

• At school: Libraries or designated sensory-friendly areas.

Reflect and Adjust

Reflecting on what works and what doesn’t can improve your ability to handle transitions.

Practical Steps to Try:

Journal About Transitions:

• Note which strategies helped and where you struggled.

• Example: “Setting an alarm 10 minutes before the transition worked well.”

Adjust Your Approach:

• If a strategy isn’t working, try a different one.

Seek Support if Needed

If transitions remain challenging, ask for help from others.

People Who Can Help:

• Teachers or Lecturers: They can provide extra time or reminders for transitions.

• Managers or Colleagues: Ask for clear instructions and support with task switching.

• Occupational Therapists (OTs): They can teach you transition strategies and techniques.

UK-Based Resources:

• National Autistic Society (NAS): Offers advice on managing challenges at work and school. Visit www.autism.org.uk.

• Access to Work (DWP): Provides support for workplace accommodations.

• Local Authority Education Services: Contact your council for resources or support plans for education.

Apps and Tools to Support Transitions

• Trello: Organise and prioritise tasks with visual boards.

• Headspace: Use short meditations to reset between activities.

• MagnusCards: Offers step-by-step digital guides for various tasks and transitions.

Practice Self-Compassion

Transitions take time to master.

• Acknowledge Progress: Celebrate small wins, like successfully transitioning between two tasks.

• Be Kind to Yourself: It’s okay to feel challenged—adjust and try again.

• Focus on What Works: Stick with strategies that feel effective and comfortable for you.

Example Transition Plan for Work or Education

5 Minutes Before Transition:

• Set an alarm.

• Save work or pack up materials.

During Transition:

• Use sensory tools (e.g., stress ball).

• Move to the next space calmly.

After Transition:

• Take 2–5 minutes to refocus (deep breathing, review task list).

Final Thoughts

By following these steps and using the suggested tools, you can create a system for managing transitions that works for your needs. Don’t hesitate to seek support or explore the resources available for additional help.