ADHD-Friendly Podcast with Patty Blinderman

Episode 230: Why Transitions Are So Hard with ADHD
Release Date: March 18, 2026

Episode Overview

In this episode, ADHD coach Patty Blinderman explores why transitions—those shifts from one task or activity to another—can be unusually difficult for people with ADHD. Drawing on her coaching experience and personal anecdotes, Patty discusses the executive function challenges that fuel these struggles and, most importantly, offers practical, ADHD-friendly strategies to make transitions smoother and less stressful. As always, the episode also includes a celebratory personal update, a product of the week, a tip test, and closes with a thoughtful quote and book recommendation.

Key Discussion Points & Insights

1. Personal Celebration: Medical Appointment Wins

Timestamp: 01:00–08:15

• Patty opens with a personal win: successfully completing a series of medical appointments (physical, labs, mammogram) on her annual “26 in 2026” goals list.
• She recounts an ADHD moment—going to the wrong mammogram location—and how she managed anxiety and self-blame.
• Quote:

  "My win is I stayed calm, externally at least. I asked if there was anything that could be done so I could have it done right then and there... huge, huge relief celebration to have all three of those things done in one week." (07:11)

• Takeaway: Mistakes happen, but self-kindness and asking for help can lead to positive outcomes.

2. Spark of Joy: Impulsive, Intentional Kindness

Timestamp: 08:15–13:45

• Patty describes a spontaneous act: sending affordable flowers and chocolate to her daughter and her daughter’s best friend (both teachers) to brighten a tough week.
• Quote:

  “It just felt so sparkly to be able to do an action that brought a little bit of lightness to their day... I don't regret it for a second.” (12:18)

• She praises the Sam’s Club bouquet ($16.87) as her “Product of the Week” and notes the value in small gestures of kindness.

3. Real-World Tip Test: Battery Bounce Myth?

Timestamp: 13:45–18:45

• Patty tests a popular life hack: dropping a battery to see if it’s dead—“one small bounce means good, multiple bounces means dead.”
• Live experiment finds no reliable difference between new and dead batteries.
• Quote:

  “That's a thumbs down on that tip. I'm kind of disappointed... So yeah, don't do that. That's not going to tell you if your battery is good or not.” (17:09)

• Takeaway: Always test helpful-sounding tips for yourself; not everything you hear works in practice.

4. Main Topic: Why Are Transitions So Hard with ADHD?

Timestamp: 18:45–38:15

ADHD and Transitions—What’s Going On?

• For ADHD brains, transitions are a common struggle: “Transitions can be anything from going from one task to another, leaving the house, closing up for the day, transitioning from bed to getting up...”

• Brain wiring issues make it hard to stop one activity (even disliked ones) and start another, due to:

  • Task initiation difficulties
  • Poor metacognition (“thinking about our own thinking”)
  • Working memory challenges (remembering next steps)
  • Emotional regulation issues
  • Trouble with time management and prioritization

  Quote:

  “All of these [executive functions] are firing off—or not firing off—or firing at peaks and valleys in ways that aren't coordinating with each other and really working to help us transition with ease.” (23:13)

What You Can Do: Creating ADHD-Friendly Transition Rituals

Timestamp: 25:05–38:15

• Step 1: Awareness

  • Recognizing your transition pain points is the first step.
  • Example: Morning transitions out of bed—identify how it feels and how you’d rather feel.

• Step 2: Make Simple, Predictable, and Short Rituals

  • Keep transition rituals as simple as possible (e.g., “just open my planner to start”).
  • Establish predictable routines tied to natural break points (e.g., review your to-do list as the coffee brews).
  • Keep rituals very short—ten minutes or less; even a one-minute stretch counts.

  Quote:

  “Every transition ritual will make it easier... You're removing decisions—those things you have to decide in the moment are removed because you have a plan you've already pre-decided you're going to implement.” (25:41)

• Step 3: Building Your Ritual

  • Pick One Transition: Don’t try to overhaul everything at once; focus on one frequent, painful transition.
  • Design a Three-Step Ritual:
    1. Pause or end the current activity (e.g., write down what you’ll do when you return).
    2. Reset your body or environment (e.g., stand up/stretch, get water, change location).
    3. Cue yourself to move on (use a visible prompt or set a timer).
  • Patty’s example: For resisting bathroom breaks, write down your next step, set a 5-min timer, and stand up/stretch before leaving your desk.

• Common Hurdles & Reminders

  • Forgetting intentions—use notes/sketches/timer prompts.
  • Going too long—keep transitions brief and experiment with duration (“find your Goldilocks spot”).
  • Perfection is not the goal—tracking what works is progress.

• Quote:

  “Don't expect perfection. You're not going to avoid resistance for every transition forevermore... But tracking what is working and growing your awareness... is amazing progress.” (36:35)

5. Book of the Week: Theo of Golden by Alan Levi

Timestamp: 38:15–40:00

• Patty’s quick review:
  Theo of Golden centers on an 83-year-old man who befriends diverse individuals in Golden, Georgia, profoundly impacting their lives.
  • 4/5 stars; described as a “lovely, quick read.”

6. Quote of the Week

Timestamp: 40:00–41:20

• From Theo of Golden:

  “The best portion of a good person's life is the little nameless, unremembered acts of kindness and love.”

• Patty connects this to her flower delivery story, underlining the power of small, thoughtful deeds:

  “One of my favorite quotes is the smallest of deeds supersedes the greatest of intentions.” (41:07)

Notable Quotes & Memorable Moments

| Timestamp | Speaker | Quote/Context | |-----------|---------|------------------------------------------------------------------------------------------------| | 07:11 | Patty | “My win is I stayed calm, externally at least. I asked if there was anything that could be done…”| | 12:18 | Patty | “It just felt so sparkly to be able to do an action that brought a little bit of lightness to their day... I don't regret it for a second.”| | 17:09 | Patty | “That's a thumbs down on that tip. I'm kind of disappointed... So yeah, don't do that.” | | 23:13 | Patty | “All of these are firing off—or not firing off—in ways that aren't coordinating...to help us transition with ease."| | 25:41 | Patty | "Every transition ritual will make it easier...pre-decided you're going to implement." | | 36:35 | Patty | “Don't expect perfection ... But tracking what is working and growing your awareness...is amazing progress.”| | 41:07 | Patty | "The smallest of deeds supersedes the greatest of intentions." |

Timestamps for Key Segments

• Celebration & Medical Appointments: 01:00–08:15
• Product of the Week/Flowers Story: 08:15–13:45
• Battery Tip Test: 13:45–18:45
• Main Topic - Transitions & ADHD: 18:45–38:15
• Book of the Week: 38:15–40:00
• Quote of the Week & Takeaways: 40:00–41:20

Summary Takeaway

Patty Blinderman’s “ADHD-Friendly” approach deftly unpacks why people with ADHD often struggle with transitions—offering personal stories, relatable examples, and do-able rituals to help listeners “tilt the playing field” in their favor. By understanding your brain’s wiring and setting up kind, short routines, you can create more ease in moving from one thing to the next—while remembering that progress is more important than perfection, and small acts of kindness (to others and yourself) matter most.