1. Choose one transition
Take one specific transition coming up today. For a small beginning, the ending point and first action afterwards are enough; the rest can stay blank.
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Prepare a transition: what ends, what begins and what comes in between
From work to eating, from home to an appointment or from one task to the next: this worksheet makes one transition visible. You decide which preparation and how much space in between fit you.
Editable worksheet
My next transition
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How to use the worksheet
Prepare a transition in four parts
2. Save your current place
Decide where you can stop. If the task remains open, note the next step and save the material before switching.
3. Name the space in between
Enter preparation, travel or a break as separate parts. A time is your estimate, not a universal rule. After switching, check what actually fit.
4. Choose a small start and an alternative
Describe a first visible action. If others are involved, agree on changes as specifically as possible; your own plan does not replace a shared agreement.
A completed example
From the desk to meeting someone
An example from adult everyday life. Times and aids are freely chosen and may not fit your transition.
- Ending
- At 5:10 pm, finish the paragraph, save and note the next sentence.
- Buffer
- 15 minutes for water, the bathroom, shoes and bag; travel time comes on top.
- Starting
- Take a moment to arrive at the meeting place and ask about the agreed quiet seat.
- Plan B
- If it is too loud, suggest another place. Send a short message if running late.
Scope and reliable sources
This page combines lived experience with general information. It does not replace diagnosis or treatment. Official health information is available from the German federal guides on ADHD and autism.
Written by Max Anton Schneider, founder of meinsystem.app. About Max
Published on October 2, 2026 · reviewed on October 2, 2026. This worksheet is a planning aid and does not replace medical or therapeutic advice. Entries are not saved or transmitted.
Common questions
Do I have to write a transition plan for every switch?
No. Use it for a transition where written preparation currently gives you guidance. A short cue may be enough for familiar sequences.
How much buffer is right?
There is no fixed duration for everyone. Consider preparation, travel, possible waiting and your own needs. The example does not prescribe a time.
What do I do if I cannot switch yet?
You can make the sequence smaller or allow for a break. If a fixed appointment is affected, clarify with the person involved which change is possible. The worksheet does not demand pushing past your limits.
Does my completed plan stay saved?
No. Your entries remain only in this open page. Copy or print the plan before closing or reloading. No account is needed.
Read more
Place the transition in everyday context
Recurring transitions