By guest writer Becky Moody
For many autistic individuals, moving from one activity to another isn't as simple as it sounds. All of the momentum gathered working on one task can suddenly grind to a halt when it’s time to switch to another activity. Transitions are more than a small interruption in the day; they are a cognitive burden that can leave autistic individuals feeling exhausted and overwhelmed.
Autistic brains are in a constant state of energy management because many tasks that more neurotypical people do fairly effortlessly are more cognitively taxing for autistic individuals. Unfortunately, transitions are often unavoidable events that require autistic brains to exert a lot of energy. This can leave the individual feeling physically as well as mentally exhausted. As a result, they may find it challenging to perform the next task.
In this blog post, I will explore why transitions can be challenging for autistic individuals. I will discuss why transitions can overwhelm autistic individuals as well as strategies for how to make transitions easier to navigate to help create a fully satisfying and happy life.
Autism and the Challenge of Transitions
Transitions require a lot of cognitive processing that often goes unnoticed in more neurotypical people, but autistic brains process information differently. For autistic individuals, switching to a different activity or topic involves a lot more effort than simply deciding to start a new task. There are additional factors that go into the process, which involves all of the following.
Reorienting Attention
Sometimes, autistic individuals become so engrossed with a task that it can be tough to switch to another activity. For example, if an autistic individual enters hyperfocus (a state involving deep concentration) while cleaning their house, it can be hard for them to shift their attention to another activity, such as working on their garden.
Additional Cognitive Load
Autistic brains require a lot of effort when switching contexts. Redirecting focus, adapting to new rules, and changing mental concentration all increase cognitive effort and cause autistic individuals to become mentally fatigued.
An autistic student may struggle immensely with transitioning from working independently to working on a group assignment. Both types of assignments require different goals and objectives. The autistic individual must adapt not only to different rules presented by the new assignment, but must also adapt to new social rules presented by working in a group setting.
Sensory Contexts
Many autistic individuals have unique sensory profiles that can result in certain environments being under or overstimulating. Transitions can be especially challenging if the two environments offer completely different sensory contexts. Going from a cozy, warm bed to a hot, steamy shower can be a challenging transition for some autistic individuals due to the vast differences in sensory contexts.
Executive Functioning Challenges
Autistic individuals often experience difficulty with executive functioning skills. Executive functions that are relevant to transitions include planning, organization, time management, and task initiation. If an autistic individual struggles with these skills, making smooth transitions between activities becomes more challenging.
An example could be seen in an autistic individual who is chronically late for meetings. This may be because the individual was previously working on another project and had trouble properly estimating how long the project would take. The individual may have also struggled with accurately gauging how much time was needed to get ready for the meeting and how much time was needed to arrive punctually.
Another example can be seen in someone who struggles with finding the motivation to clean their room. They may have trouble transitioning to this activity from another task because they may be unable to visualize what a clean room looks like. They may also be unable to break down the individual steps they need to accomplish a clean room. Other times, they may not know or remember which tools are needed to complete each individual step.
Spoon Theory
Energy management for autistic individuals is often described by something called spoon theory. Originally used in the context of chronic illness, this theory suggests that everyone starts their day with a limited number of “spoons,” or units of energy. Each task, even small ones, cost spoons.
For autistic individuals, certain tasks, including transitions between activities, can cost more spoons than they might for neurotypical individuals. A doctor’s appointment, for example, may cost four spoons. For an autistic individual, the amount of energy used to get ready for the appointment (and if applicable, commuting to the appointment itself), could cost an additional two or three spoons. In contrast, a neurotypical person may not notice any impact to their energy levels just from getting ready for and commuting to the appointment.
Emotional Regulation
Emotional regulation is an area in which autistic individuals sometimes need a little extra help. If an autistic individual is experiencing strong, intense emotions, transitions can be significantly more challenging. Mundane transitions such as getting ready for bed or waking up to start the day can elicit strong feelings for some people.
Letting Go of Control
Routines can be a powerful mechanism for preserving energy throughout the day because they reduce the need to make decisions about what to do next or employ executive functioning skills to plan, initiate, and complete tasks.
However, many autistic individuals struggle with letting go of control of their routines when it becomes necessary. Anything required of them outside their routine can be particularly taxing for them. This can especially be seen in transitions associated with traveling, where schedules can be interrupted due to unexpected delays, and day-to-day routines are disrupted because life just happens sometimes.
Autism Transition Strategies
Effectively handling transitions involves a combination of preparation, structure, and self-awareness, but this can be a real game-changer in the individual’s quality of life. With a little planning, autistic individuals can develop tools and strategies to handle transitions without expending unnecessary energy.
Establish Clear Routines
As mentioned in the last section, creating clear, predictable routines can make transitions easier because the individual no longer has to think about what to do next. The next step in the routine is just the next thing they do without needing to think about it.
For example, having a consistent morning routine that gently guides them from waking up to starting the day’s activities can make getting ready to leave in the morning less intimidating. Visual schedules or checklists can also be useful, as they give a clear, at-a-glance view of what to expect and when.
Use Transition Signals
Transition signals, such as alarms, timers, or even a specific song, can provide a clear external cue to switch activities. Having the tools needed for the next task readily available can also be helpful. These signals ready the mind for what's next, making transitions smoother and less sudden.
Make Transitions Gradual
Whenever possible, transition slowly and gently. For example, when transitioning from a highly engaging activity to a less desirable one, introduce a neutral or buffer activity in between. The buffer activity would ideally be one that does not require a lot of cognitive or physical energy. This gives the brain time to make the switch to the less desirable activity in a way that is less jarring than transitioning quickly.
Create a Transition Toolbox
Having a “transition toolbox” of items that assist with transitions can also help. This toolbox could include stress balls, headphones for listening to calming music or white noise, fidget toys, or aromatherapy scents. These tools can be used to make transitioning between activities a more comfortable experience.
Autistic individuals can practice these strategies at home alone or with the support of family; for professional guidance in coping with transitions, one of Thrive Autism Coaching’s specialized coaches may be a good fit. Click here to schedule a complimentary consultation.
Conclusion
Due to the unique ways that autistic brains take in information, something as simple as transitioning between activities can be a draining experience. Autistic individuals may have a hard time shifting their focus, struggle to overcome executive functioning challenges, or run out of “spoons” for the day. They may also have trouble transitioning to a non-preferred activity, an overwhelming sensory environment, or between different types of social situations.
However, transitions need not be impossible for autistic individuals. Finding the right strategies can make a world of difference. Planning ahead, setting up routines, using transition signals, making transitions gradual, and having the right tools available can all be supportive techniques. Finding the right transition strategy is often an iterative process because each autistic individual is unique, and there is no one-size-fits-all approach.
It's okay to take transitions one step at a time. The goal isn't to handle transitions perfectly, but to get through with minimal impact to one’s energy. With some patience, planning, and adjustments, autistic individuals can learn to view transitions as another part of the day.
About the Author
Becky Moody, best known by her stage name Alaizabel Cray, is a neurodivergent actress, dancer, and writer residing in Denver, Colorado with her husband and two cats. Her work and social media pages can be found at https://linktr.ee/alaizabelcray.