ADHD and Task Switching: Why Changing Gears Feels Draining for Adults

By Charles Thornton, PMHNP-BC — ADHD Philadelphia

If you have ADHD, jumping between tasks probably feels exhausting.
Even switching from email to a meeting — or from relaxing to doing chores — can feel like you’re “pushing through mental mud.”

This isn’t laziness. It’s a neurobiological challenge.
Research from Russell Barkley, Peg Dawson, and David Nowell confirms that adults with ADHD struggle significantly with task switching, one of the brain’s core executive functions.

At ADHD Philadelphia, we help adults across Pennsylvania and Delaware understand why transitions are so draining — and how to make them easier.

🧠 Why Task Switching Feels Hard in ADHD

1️⃣ The Prefrontal Cortex Has to “Reboot”

The prefrontal cortex (PFC) helps the brain organize, shift, and restart tasks.
In ADHD, the PFC takes longer to disengage from one activity and activate another.
This creates a delay that feels like:

• “I can’t get moving.”

• “Why is this so hard to start?”

• “I feel stuck even though I want to switch tasks.”

2️⃣ Hyperfocus Makes Switching Even Harder

When the ADHD brain is fully engaged, it can lock into a task so tightly that switching out feels physically painful.
Peg Dawson describes this as “executive inertia” — the brain stays glued until external force breaks the cycle.

3️⃣ Working Memory Has to Reload

Task switching forces the brain to drop one mental tab and load a new one.
With limited working memory bandwidth, this feels like a system overload.

Adults often report:

• Forgetting what they were switching to

• Losing momentum

• Feeling frustrated and mentally drained

4️⃣ Dopamine Drops During Transitions

Dr. Nowell explains that ADHD brains rely heavily on dopamine for activation.
When transitioning between tasks:

• Dopamine drops

• Motivation drops

• Mental energy crashes

That’s why even simple switches — like going from couch to dishes — feel disproportionately hard.

🔧 3 Ways to Make Task Switching Easier

1️⃣ The 3-Minute Bridge Technique

Created from executive function research (Dawson):
Before switching tasks, take 3 minutes to close out what you’re doing.
Examples:

• Tidy your workspace

• Make a quick “next steps” note

• Set up the first step of the next task

This creates a cognitive runway instead of a cold start.

2️⃣ Use Transition Anchors

These are small, predictable actions that tell your brain: “We’re switching now.”
Examples:

• A glass of water

• A 20-second stretch

• Walking to another room

• Switching background music

Anchors help the PFC re-engage more smoothly.

3️⃣ Use Medication Strategically

Stimulant medication helps the brain maintain dopamine consistency during transitions.
This reduces the “mental crash” when shifting tasks and improves initiation.

Most patients say:

• “Switching feels easier.”

• “I don’t get stuck in loops as much.”

• “I can restart tasks without dread.”

🌱 You Can Learn to Transition More Smoothly

Task switching is a major challenge for adults with ADHD — but with the right tools and treatment, you can learn to shift gears without burnout.

👉 Schedule your ADHD evaluation today
Affordable ADHD testing and ongoing treatment for adults in Pennsylvania and Delaware.

🌪️ ADHD and Emotional Intensity: Why Feelings Hit Harder for Adults

By Charles Thornton, PMHNP-BC — ADHD Philadelphia

Wide blue banner with an emotional silhouette and text “ADHD and Emotional Intensity: Why Feelings Hit Harder.”

If you live with ADHD, you may notice your emotions feel stronger than other people’s—whether it’s frustration, excitement, disappointment, or hurt.
This isn’t “being dramatic.”
It’s emotional intensity, a core experience for many adults with ADHD.

Research from Russell Barkley, PhD, and Jennifer Wilke-Deaton, PsyD, confirms that emotional regulation is one of the most impaired executive functions in adult ADHD.

At ADHD Philadelphia, we help adults in Pennsylvania and Delaware understand—and master—their emotional landscape.

🔥 Why Emotions Hit Harder in ADHD

1️⃣ The Brain’s “Braking System” Works Differently

The prefrontal cortex (PFC) helps put the brakes on runaway emotions.
In ADHD, the PFC activates more slowly, meaning emotions surge before logic kicks in.

This creates:

• Fast frustration

• Quick overwhelm

• Impulsive reactions

• Sensitivity to criticism

2️⃣ The Anterior Cingulate Cortex (ACC) Is Overactive

According to Changing the ADHD Brain (Nowell, 2019), the ACC—which detects errors, threats, and conflicts—acts like an oversensitive alarm system.

This can cause:

• Feeling “on edge”

• Overthinking social interactions

• Replaying mistakes

• Emotional exhaustion

3️⃣ Rejection Sensitive Dysphoria (RSD)

Many adults describe intense pain when they feel criticized or misunderstood.
RSD is not a diagnosis, but a common emotional response tied to ADHD’s dopamine pathways.

A small comment can feel like a deep wound.

4️⃣ Emotional Memory Hits Harder

Adults with ADHD often remember emotional pain vividly, because the amygdala (emotional center) is more reactive.
This can trigger looping thoughts or avoidance behaviors.

🌱 3 Ways to Improve Emotional Regulation

1️⃣ The 90-Second Rule (Neuroscience-Based)

An emotional wave only lasts about 90 seconds unless we feed it with thoughts.
When overwhelmed, pause and breathe for one full minute.
This allows the PFC to “catch up.”

2️⃣ Practice Cognitive Offloading

From Wilke-Deaton’s emotional training strategies:
Write out the situation before reacting.
This creates distance and reduces emotional impulsivity.

Try:

• Notes app

• Voice memo

• Sticky notes

• Journaling

3️⃣ Use Medication to Steady the Emotional System

Stimulant and non-stimulant medications improve dopamine regulation, which reduces:

• Emotional swings

• Impulsive reactions

• Frustration spikes

• RSD intensity

Medication doesn’t erase emotions—it helps regulate them so you stay in control.

🌤️ Small Changes Make a Big Difference

Adults with ADHD often feel “too much.”
But with the right treatment, emotional waves become manageable—your brain learns to pause before reacting.

👉 Schedule your ADHD evaluation today
Serving adults across Pennsylvania and Delaware through telehealth and in-person visits.