The Pomodoro Technique for Managing ADHD
As we head into the end of the year, it often feels hard to stay focused and on track. Tasks feel like they can wait until the new year and time seems to warp. This may feel acceptable, even necessary, after managing multiple years of a pandemic on top of life’s regular stressors. However, managing your attention and focus is important, during every part of the year, especially if you are struggling with ADHD. There are no breaks from ADHD, and that can mean rather than just feeling unfocused, you are unable to complete any tasks. Using the pomodoro technique can help you manage your time, maintain your focus, and end your year on a positive note.
What is the Pomodoro Technique?
The pomodoro technique is a task management tool that helps people organize their tasks into efficient time blocks. The pomodoro (in Italian means tomato) technique was created and named by Francesco Cirillo. If you want to learn about the technique in detail, check out the book The Pomodoro Technique: The Acclaimed Time-Management System That Has Transformed How We Work. Integrating the pomodoro technique into your everyday planning can not only help you complete tasks, but also get started on a tasks. Part of the pomodoro technique is breaking down bigger tasks into smaller components, taking away distractions by only focusing on the task at hand, and really learning to conceptualize time.
Steps to Use the Pomodoro Technique
Step 1: Pick a specific task
Step 2: Set a 25-minute timer
Step 3: Work on your task (and only your task) until the timer rings
Step 4: Take a 5-minute break
Step 5: Every four pomodoros take a longer break (about 15-30 minutes)
Photo Credit: Sketchplantations
3 Important Tips for Using the Pomodoro Technique
1. Break Down Complex Tasks. Time should always be thought about in terms of a pomodoro. If a task takes more than four pomodoros to complete, it should be broken down into smaller actionable tasks. This strategy helps you both feel less overwhelmed by large tasks and feel accomplished as you check off your pomodoros and see clear progress.
2. Combine Small Tasks. On the other hand, any task that will take less than one pomodoro should be combined with other tasks to create one pomodoro session.
3. Once you set a pomodoro, it must ring (no matter what). This is important, don’t stop in the middle of a pomodoro. And don’t cheat. Turn off distractions - your phone, email notifications, team chats - in advance and stay on topic the entire session. If there is an unavoidable disruption, take your 5-minute break, complete the task, and start your pomodoro again.
The pomodoro technique helps you get started, stay focused and learn to understand time in a new way. To learn more about the pomodoro technique, read more about this strategy here. And if you want to learn more about managing your ADHD, book an appointment online or over the phone with Dr. Rebecca Branda, Psy.D. today.