The ADHD Brain and Transitions: Why September Feels So Hard (and How to Make It Easier)

Gretchen Pound, PhD
29 minutes ago
3 min read

A lady in an autumn outfit walking alone.

September brings that back-to-school energy—even if you're not in school. The shift from summer’s freedom to fall’s structure can feel jarring, especially with ADHD. Suddenly, it’s calendars, obligations, and rising expectations.

If you’re feeling overwhelmed or off-balance, you’re not imagining it. The ADHD brain struggles with transitions—and September is a big one.

Let’s talk about why this happens—and more importantly, what can help.

Why Transitions Hit Harder With ADHD

People with ADHD often struggle with executive functioning—planning, organizing, and shifting gears. Transitions demand exactly that, making them especially tough when your brain craves immediacy and novelty.

September is a big one: routines tighten, expectations rise, and the pace picks up fast. Whether you're a parent, student, or professional, the shift from summer's ease to fall’s structure can feel jarring.

For those of us who feel things deeply, even the seasonal shift—cooler air, shorter days, pressure to “get back on track”—can stir up anxiety or grief.

Personally, September feels like trying to hop on a moving train while juggling every role I hold.

So What Helps? Grounding Practices for Smoother Transitions

The good news: You don’t need to overhaul your life to make September easier. Small, repeatable grounding practices can bring structure and soothe the ADHD nervous system.

Here are a few I lean on:

🧠 1. Time-Blocking That Actually Works for Your Brain

Traditional planners often fail people with ADHD because they’re too rigid. Instead of scheduling every minute, try flexible time-blocking: group tasks into categories (deep work, admin, errands, rest) and assign them to general time windows.

Bonus Tip: Color-code your blocks and add buffer time between transitions—your brain will thank you.

✋ 2. Sensory Regulation Before You Melt Down

Transitions come with sensory overload—alarms, noise, emails, traffic. If your system’s already on edge, even small stressors can trigger a shutdown.

Build in simple sensory checkpoints, like:

5 minutes of deep breathing
A cold splash of water or grounding scents
Calming music between tasks

Think of these as mini reboots for your nervous system.

👯 3. Body Doubling = Secret Superpower

ADHD brains thrive with accountability and co-regulation. If you can’t start that project or keep avoiding your inbox, invite someone to sit with you while you do it. They don’t even need to help—just being there is often enough to spark momentum.

Can’t find someone IRL? Try virtual coworking or “study with me” videos online. (Yes, this works—even for adults.)

Reframing Transitions: From Threat to Opportunity

This is something I’m learning, not something I’ve mastered: Transitions don’t have to be the enemy. They’re a natural part of life, and often, they signal growth.

I’ve started asking myself: What am I stepping into? What do I want to leave behind?

Instead of fighting the shift into fall, I’m learning to ritualize it. Buying a new notebook. Lighting a candle on my desk. Sitting down to reflect on what matters for this next season—not just what’s urgent, but what’s meaningful.

Transitions can be overwhelming, yes. But they can also be invitations.

You’re Not Lazy. You’re Adjusting.

If September feels hard, it doesn’t mean you’re behind or failing. It means you’re navigating a complex internal shift that deserves care, not criticism.

Give yourself grace. Build in structure and softness. And know that the ADHD brain, while prone to overwhelm, is also wired for resilience, creativity, and deep connection.

You’ve got this—one small practice, one slow breath, one tiny win at a time.

If this resonated, share it with someone who needs to hear it. And if you have your own grounding tools for seasonal transitions, I’d love to hear them. 💬👇

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