You Suck At ‘Transition Moments’ But Adopting This Simple Daily Habit Will Be A Game Changer

transition moments at work


Life is filled with transition moments.

Transitions are the minuscule but vital moments that happen after completing one task and moving onto another.

We’ve all been there in the seconds after one task is complete, and it’s time to move onto something new.

What typically happens in these crucial moments?

Transitions are often the breeding ground for procrastination. No matter how good we are at tricking our brain into getting stuff done, transition moments are the times when most people distract themselves with minor tasks or the easiest items on their “to do” list.

Transitions lead to “fake work.” Fake work makes a person feel good, but really, nothing of significant importance gets accomplished.

The reliance on fake work is typically a way to escape larger and more uncomfortable projects. People rarely procrastinate on the work they enjoy doing.

Fake work not only depletes people of energy but leads to decision fatigue.

“In a decade coaching high performers,” writes Brendon Burchard, in his book High Performance Habits, “I’ve found that the easiest, fastest, and most effective way to help them increase their energy is to teach them to master transitions.”

Burchard is one of the world’s leading high performance coach – according to Success Magazine and – and the New York Times Best Selling author is one of the most-watched, quoted and followed personal development trainers today.

Burchard writes, “Every day, people lose tremendous amounts of focus, will, and emotional energy by managing transitions poorly. They also lose the benefit of greater mental and physical stamina throughout the day.”

The tasks associated with transition moments are irrelevant. It can be the moments between finishing an important assignment and answering urgent emails or the short time after finishing a morning workout and right before sitting down to write a term paper.

These transition moments usually number in the hundreds every day, and these crucial collections of seconds can add up to a whole lot of nothing if a person doesn’t manage the clumps correctly.

Master Transitions with the “Release Tension, Set Intention” Method

Burchard believes that these transition moments, hundreds in a day, are the key to sustained energy and immensely valuable for people interested in high performance and making the most of their time.

Mastering transitions is possible with Burchard’s “Release Tension, Set Intention” technique.

Here’s how it works:

1. Close your eyes.

2. Repeat the word “release” over and over while commanding your body through thought to release all the tension trapped inside. Breathe deeply, repeat release, and make your body relax.

3. Repeat the word “release” for at least a minute. If a thought pops into your head, that’s fine, but just repeat release until it goes away.

4. After a minute or two, set your intention for the next activity. “Think about what you want to feel and achieve in the next activity you’re about to take on,” pens Burchard. He suggests asking questions such as “How can I do this next activity with excellence?” and “How can I enjoy the process more?”

This simple meditative exercise, when practiced throughout the day, will not only aid in being more productive but will eliminate a substantial amount of stress.

“I’m convinced that if we can get you to change the way you shift from one activity to the next,” writes Burchard, “we can revitalize your life.”


Chris Illuminati is a 5-time published author and recovering a**hole who writes about success, fitness, parenting and occasionally pro wrestling. Reach out to him on Instagram & Twitter or email