Often we take on multiple roles at different times in our day-to-day lives. It’s likely that in a single day, you may have to walk into the role of the son/daughter, the employee, the friend, the partner, or the sister/brother.

Each role may require a different type of energy with a different approach to the situation.

For example, you may not want to talk to your boss at work the same way as how you would talk to your partner at home.

Sometimes, these roles can be blurred when we are not aware of this shift and do not take mindful actions to make that transition.

This is why many people cannot relax and rest properly after they returned home from a long day working. They have not fully transitioned out of their employee role.

Why It’s Important to Have Transitions in Your Day

Creating daily transitions will help you make an intentional shift into the next phase in your day. It helps you practice mindfulness, take a break, and prepare yourself to show up as your best in your new role.

Creating transitions can help you focus better and produce the best work as an employee, while also being the attentive and loving daughter/ partner at home.

These transitions can also serve as a quick self care break for you to be mindful of the present moment and be grateful with what you have.

How to Create Daily Transitions


How do you want to split your day? When do you want to create transitions? I like to split my day by time. 

For example, I have one transition break in the morning before I start work, one right after my lunch, one before dinner, and one before I head to bed. I typically have about 4 transitions a day. While working, I sometimes create transitions in between different types of tasks as well.


What are some activities you can do to create an intentional transition?

When I create my transitions I like to focus on three actions:

  1. letting go 
  2. bringing myself back to the present
  3. setting a new intention 

Try to look for activities or a combination of activities that can help you achieve these three actions. Some examples include meditation, journaling, going for a walk, doing quick stretches, deep breathing, or even simply choose to just do nothing and be present.

You can decide how long you want the transition break to be. I find that 5-10 minutes of mindful transition is a good time frame for me. 


You want to make these transitions into habits. Decide what the cue is (either a reminder/ activity) that will lead you to doing the transition.

For example, every day when you arrive home from work (cue), you sit down and meditate for 5 minutes (transition). Or right after you grab your coffee at work (cue), you go over your agenda for the day and do a quick breathing exercise (transition).

Many times, during the transition I will ask myself these questions:

  • How do I feel right now?
  • What do I need?
  • What’s my new focus entering the next phase?

You can be very creative about how to create your transitions and what you want them to look like. Make sure the transitions allow you be mindful of your present moment, and provide a conscious shift for you to prepare yourself moving forward.

Having transitions will help you show up at your best and be very intentional throughout the day about how you want your day to be.

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Rooting for you,


When do you need to create transitions in your day? What do they look like?