A way to better focus
What is the Pomodoro Technique?
The Pomodoro Technique is a time management method developed by Francesco Cirillo in the late 1980s. The name "Pomodoro" comes from the Italian word for tomato, inspired by the tomato-shaped kitchen timer Cirillo used during his studies. The technique is based on the idea of breaking work into short, fixed intervals separated by short breaks.
How does the Pomodoro technique work?
The basic idea of the Pomodoro technique is simple:
- Select a task you want to complete.
- Set a timer for 25 minutes (a “Pomodoro”).
- Work on the task until the timer goes off.
- Take a short break of 5 minutes.
- Repeat this cycle four times, then take a longer break of 15-30 minutes.
- Make sure you don't do more than 16 Pomodoros in an 8-hour workday.
My Experiences with the Pomodoro Technique
When I first heard about the Pomodoro technique, I was skeptical. It's another thing where you have to force yourself to stick with it. I can just rely on my hyperfocus and work through it.
Well, it’s not really that healthy if the brain doesn’t get a rest.
The regular breaks prevent me from overexerting myself. They give my brain a chance to recover and refocus. This is especially important for people with ADHD, who often have difficulty staying focused for long periods of time.
Admittedly, I don't set my alarm clock. That gives me the constant feeling of having a deadline that I have to meet. Like many people with ADHD, I work really well under stress and get a lot done, but afterwards my brain is a total mess. I can't handle that every day. It's a bit of a vicious circle between hyperfocus and a deadline.
But knowing that this technique is really helpful and that many people are able to cope very well with it gives me the impulse to take enough breaks. My way of working has changed and improved to the extent that after certain tasks (like right after this post) I will get up and give our dogs a little cuddle. That gives them and me extra dopamine and I sit back down at the screen with refreshed thoughts and eyes.
Tips for using the Pomodoro technique for ADHD
Maintain flexibility
Be flexible with the intervals. Sometimes 25 minutes is too long or too short, depending on the task and how you feel that day. Adjustments are perfectly fine.
minimize sources of interference
Make sure you won't be disturbed during your Pomodoros. Turn off notifications and let those around you know that you don't want to be disturbed during these intervals.
Turn off the world
Put on your headphones and turn on the music. Turn on your favorite film or series. Or just relax. Whatever works for you to concentrate.
Keep your workspace tidy
Don't underestimate the importance of a tidy workspace. Of course, it's hard to keep everything tidy all the time. But a tidy environment helps enormously to silence the little voice in your head that pops up every time you see a messy desk: "I really need to tidy up."
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