The Pomodoro Technique is a method used for time management and to help individuals stay focused. People with ADHD often struggle with time agnosia, or the inability to track time, along with difficulties in attention span and focusing. The Pomodoro Technique is a way to break working time into chunks, which helps if you struggle with time management, restlessness, or attention.
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What Is the Pomodoro Technique?
The Pomodoro Technique was developed by Francesco Cirillo in the 1980s as a time management tool.1 This technique breaks work into 25-minute “pomodoros” with 5-minute breaks in between. After 4 work periods, you take a longer break of 15-30 minutes. He named these breaks Pomodoro’s after the tomato-shaped timer he used in college.1
This technique assists with boosting productivity in two ways. The first is that the work/break interval is short and allows for concentrated focus without too much mental fatigue, and the second is that the ticking timer can add a sense of urgency to get work done within the 25-minute working period.1
The core principles of the Pomodoro technique are:
- Focused work intervals: setting a timer for focused work of 25 minutes may promote a sense of urgency to complete work more quickly. When a person knows that they only have a short burst of work time, it can minimize the temptation to look for distractions. Taking a break when the timer goes off allows space to prevent mental fatigue.
- Short breaks: 5-minute breaks between the 25-minute work periods allow a chance to unwind for your brain to recharge and maintain energy and focus. These short breaks can also ensure you don’t get too bored with one task.
- Longer breaks: After 4 work periods, a longer break of 15-30 minutes gives your brain and body a break from the current task and helps prevent you from becoming completely drained of resources.
- Task monitoring and planning: Monitoring tasks you have accomplished with each working interval will allow you to notice your progress to stay motivated and on task. Planning the next tasks helps you focus on what’s coming up next to work on.
- Time awareness: People with ADHD can struggle with losing track of time. The ticking timer reminds you that time is moving while you work on these tasks and creates an urgency to complete the task.
- Adaptability: The Pomodoro Technique can be tailored to your individual needs and you can change the length of time and amounts if needed. There are no hard rules on how to do this. Make it work for you so you stick with it!
Benefits of the Pomodoro Technique for ADHD
The Pomodoro Technique helps a person with attention-deficit/hyperactivity disorder to resist impulses and maintain attention.2 It is especially beneficial to people who have the inattention presentation of ADHD. Distraction with inattentive ADHD often comes internally rather than externally, and using a timer can help you stay on task, complete work, and manage productivity.
Benefits of the Pomodoro Technique for individuals with ADHD include:
Structured Work
This technique provides organization for those with ADHD executive dysfunction. The timed work period helps reduce ADHD paralysis by breaking up large tasks into smaller increments, making them less overwhelming. The structured flow also minimizes distractibility and increases concentration because there is a focus on one task at a time. You’ll also feel accomplished after completing a working interval!
Time Awareness
The ticking timer of the Pomodoro timer combats time agnosia, or time blindness, by raising awareness of the passing of time. Poor time management is a common symptom of those with ADHD. Using the Pomodoro Technique helps people with ADHD build awareness of not just passing time, but how long a task actually takes to complete. This can facilitate better scheduling and managing of tasks, like not taking on too much work because you’re unaware of how much time each task really takes.
Motivation
Counting Pomodoro’s, or working periods, can combat some of the effects of ADHD dopamine deficiencies because it serves as an external motivator to keep going until the timer goes off. The progress motivates a person to keep going, and short-term goals also allow for better concentration and motivation since they feel easier to accomplish. Those with ADHD may tend to lose drive if they get bored or tired, and the short working periods help prevent that from happening.
Accountability
Weak self-regulation skills due to executive dysfunction can lead to ADHD-related procrastination and ADHD-induced impulsivity. Impulsive behaviors can provide a quick dopamine hit if someone is bored or distracted. Counting Pomodoro’s and committing to finishing tasks within the working periods creates measurable goals and accomplishments that are tangible (and exciting!). Tracking these goals can assist with minimizing impulses and procrastination.
Preventing Burnout
ADHD fatigue happens when we exert too much mental energy without enough time to recover and rest. The Pomodoro Techniques help to prevent ADHD burnout with built-in short breaks to reset focus and longer breaks to provide actual rest and relief from fatigue.3 These breaks prevent a person with ADHD from overextending themselves, and the timer going off ensures they actually take those breaks!
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Overcoming Challenges of the Pomodoro Technique for ADHD
Although there are many advantages to using the Pomodoro Technique, there are some common challenges that individuals with ADHD may face as well. These can include getting distracted and going off task before time is up, forgetting to set the timer, losing motivation, or taking longer breaks because of poor time management. Implementing reminders and accountability can help manage some of these challenges.
Here is how to overcome challenges individuals with ADHD may face when using the Pomodoro Technique:
- Distraction management: Reduce external distractions as much as possible. Put your phone on “do not disturb”, and use noise-canceling headphones or calming music if that helps you.
- Flexibility: Adjust the working and break intervals as needed to match your own unique needs and attention span. This will help manage frustration, and you can extend your breaks if you need more time.
- Gradual Implementation: Don’t overwhelm yourself by doing too much too soon. You can start with 2-3 Pomodoro’s per task to gradually build stamina and ease into the technique so it’s manageable.
- Use Phone Alarms: To prevent yourself from forgetting to start or stop Pomodoro timers, use the tools available to you, like putting a reminder or alarm on your phone. This way, you can really dive into the working interval and not worry about time management.
- Have an accountability partner: Use a friend or colleague to body double and work together. This will help keep you on track.
- Get up and move: When you take a break, try not to just scroll on your phone or check email. Get up and move your body to help with blood flow and concentration.
Temptations to Avoid When Using the Pomodoro Technique for ADHD
It may feel tempting to procrastinate using the Pomodoro Technique. Those with ADHD may cut breaks short or get distracted by notifications. It’s important to pay attention and notice when you begin to feel frustrated, or impatient, or justify delays/procrastination. This can lead to further spiraling into unhelpful symptoms, but becoming aware of these red flags will help you self-correct.
Here are some temptations to avoid when using the Pomodoro technique for ADHD:
- Extending task time if focused: Even if you feel really focused and in the “zone”, do not extend your Pomodoro interval. Letting yourself work longer can lead to mental fatigue and make it harder to start the next task,
- Don’t pressure yourself: It can be tempting to increase Pomodoro sessions, but doing so can lead to burnout or frustration. It’s ok to ease into it.
- Extending deadlines: Don’t extend deadlines because you feel behind. Get back on track with your next Pomodoro instead.
- Negative self-talk: It’s okay if you don’t complete a task in one Pomodoro. Break it into smaller chunks and celebrate the small successes. If you beat yourself up, you’re more likely to avoid, spiral, and procrastinate.
Tools & Apps for the Pomodoro Technique
There are many apps for phones to implement the Pomodoro Technique. TomatoTimer and Forest have customizable interval settings, task reminders between sessions, and fun, motivational aspects like growing trees when avoiding using your phone. These structured alerts also help with time management. Other tools like FocusBooster integrate Pomodoro timers with task lists and trackers to assist with organization and accountability. You can also use brown noise to help with ADHD sensory distraction.
ADHD Management Tools
Inflow App is the #1 science-based app to help you manage your ADHD. Their support system helps you understand your neurodiverse brain and build lifelong skills. Free Trial
The Pomodoro Technique Applied to Kids With ADHD
The Pomodoro Technique can be used with children with ADHD with some changes to make it age-appropriate. Teachers, parents, and caregivers can start to introduce this when their attention naturally wanes but is slow at first. The short work bursts work great for kids with lots of energy who struggle with attention span. Visual charts can make this more fun for kids or make it into a game.
Here is how to make the Pomodoro Technique child-friendly:
- Shortened intervals: Shortened work intervals can help maintain attention. They may need to start with 10 minutes or even less to practice focusing deeply.
- Visual timers: Seeing time elapse helps with them understanding the passage of time. This can also be an element of fun if they see a clock counting down or changing colors.
- Rewards and positive reinforcement: Offering rewards, like a small prize or sticker, motivates them without pressuring them. Celebrating small accomplishments to build up to bigger goals.
- Use checklists: This is another way to provide a visual aid. They can cross off tasks to provide tangible proof of finishing a task and celebrate!
- Allow for movement: Moving around and allowing for activity can help with restlessness. Getting rid of this energy is helpful to continue to maintain focus.
When to Seek Professional Support
If your ADHD symptoms are impacting your job, relationships, hygiene, or activities of daily living, consider using an online therapist directory to locate a neurodivergent-affirming therapist who has a deep understanding of ADHD and its challenges and symptoms. An online therapy platform can make therapy more affordable and accessible. If you have tried lifestyle changes and they aren’t helping, you can find an online psychiatrist option to prescribe medications if it’s a good fit.
Here are some effective ADHD treatment options to look into:
- Cognitive behavioral therapy (CBT): CBT for ADHD can help identify negative thoughts and reframe new ones to help with organization and goal setting.4
- Medications: There are multiple medications for ADHD. Stimulants improve focus by increasing dopamine and strengthening executive functioning.5
- Music therapy: Music therapy for ADHD engages cognitive processes and enhances mood. Music Therapy can also be used for relaxation and grounding.6
- Dialectical behavior therapy (DBT): DBT for ADHD can give you tools to manage stress at the moment instead of avoiding it or procrastinating.
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Additional Resources
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