ADHD & the Struggle to Task-Switch

There’s a reason this image hits so hard for anyone who’s experienced ADHD. A camera lens sharply focused on one tiny part of the world, while everything else fades into a blur. That’s a visual representation of hyperfocus. It’s the kind of intense, locked-in attention that makes task-switching incredibly difficult for people with ADHD.

When the brain is in that state, it’s often because dopamine is firing in response to whatever the person is doing. That activity is rewarding, so the brain wants to stay there. Executive functioning, the mental skill set responsible for pausing, shifting, and redirecting, has to kick in to move attention elsewhere. For these young adults, that shift doesn’t happen as easily.

This shows up in day-to-day life more often than you might think. Say your young adult is supposed to get ready to go out to dinner, but they’re glued to their phone. It looks rude. It looks like they’re avoiding the request. What’s really happening is they’re likely stuck in that hyperfocus zone. Switching from phone to shoes to the car feels like slamming the brakes with no pedal. Their executive functioning isn’t broken. It just isn’t firing up on command.

Tasks often feel sticky. Once they start, they’re more likely to keep going. The challenge is in that first shift. That’s why getting started is everything. Motivation is unreliable. Momentum is built by action.

Here’s the biggest takeaway: difficulty transitioning isn’t a character flaw. It’s part of how the ADHD brain operates. Helping your young adult shift gears starts by shrinking the first step. Try, “Just put your shoes by the door,” instead of, “Get ready for dinner.” That tiny cue can unstick the brain and create movement.

Once they’re in motion, they tend to stay in motion. Sometimes, that’s all it takes.