Focus
Transition Buffer Routine
Transition buffer routines use five to ten minutes of water, movement, and handoff notes between contexts to cut attention residue and switching costs.
A transition buffer routine is five to ten minutes between contexts—meeting to deep work, parent mode to training—using water, movement, and a two-line handoff note so attention residue does not hijack the next block. ADHD brains pay high switching tax; buffers are not wasted time.
Same sequence daily becomes a cue that the new mode started.
Common questions
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How long should a transition buffer be?
Five to ten minutes is enough for most switches—hydrate, stand, write the next single action. Longer buffers help after emotional or high-conflict meetings.
Related terms
Put Transition Buffer Routine into practice
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