Smoother Transitions Between Tasks
An ADHD worksheet comparing estimated and actual transition times, adding warnings and buffers, and selecting transition supports.
1-page fillable PDF · US Letter (prints on A4) · CBT for adult ADHD
- Approach / concern
- ADHD & Neurodiversity
- Technique
- CBT for adult ADHD
- Format
- Fillable PDF, 1 page (US Letter / A4)
- Access
- Pro and Advanced plans (3-day free trial)
- For
- Licensed clinicians to use with clients
- Updated
- October 2026
Key facts
What is the Smoother Transitions Between Tasks?
Time blindness and difficulty disengaging from tasks make transitions challenging with ADHD. Time estimation practice and external warnings improve punctuality and reduce stress.
Why it works
Barkley (2010) describes time blindness in adult ADHD. CBT for adult ADHD includes planning and time management skills (Safren et al., 2005).
When to use it
- Lateness
- Morning chaos
- Workplace task switching
- Parents with ADHD
How to use it in session
- List common transitions.
- Estimate and then time them.
- Add buffers.
- Choose supports.
- Review.
Clinician tips
- Use real timing data.
- Build routines for daily transitions.
- Pair with launch pad and checklists.
Worked example
Sharing with clients
Members can download the PDF to print or email, or copy a private client link from the download box. Your client opens the link and downloads the worksheet on any device. No client account is needed, and nothing your client writes is stored on TherapyAid.
Frequently asked questions
What is time blindness?
Difficulty sensing how much time has passed or how long tasks take.
Why add 50% to estimates?
People with ADHD often underestimate time; a buffer reduces lateness.
References
Barkley, R. A. (2010). Taking charge of adult ADHD. Guilford Press.
Safren, S. A., Otto, M. W., Sprich, S., Winett, C. L., Wilens, T. E., & Biederman, J. (2005). Cognitive-behavioral therapy for ADHD in medication-treated adults with continued symptoms. Behaviour Research and Therapy, 43(7), 831-842.
This worksheet is an educational tool for use by, or under the guidance of, a licensed or registered mental-health professional. It is not a diagnostic instrument or a substitute for clinical judgement. If a client is in crisis in Canada, call or text 9-8-8 or call 9-1-1.
