For others, shorter task times followed by brief breaks of only a minute or 2 is the solution. Still, for people with ADHD, shifting into focus mode may take a bit longer, so the 25-minute work time allotted in the Pomodoro Technique may not be enough. It also sets a time limit for work, which can help prevent hyperfocus on a specific task for too long. Using the Pomodoro Technique for ADHD may be helpful because it structures tasks into short bursts of focus time. Still, the suggested task time/break time may not work for everyone. The Pomodoro Technique breaks up long stretches of task work into smaller, more managed time blocks to align with your brain’s sustained attention abilities. However, according to research, humans have an attention span from 8 seconds to 15 minutes, so time management is critical. The ability to remain focused on tasks is essential for effectively navigating daily life.

After 4 Pomodoro cycles, take a longer 20- to 30-minute break.Then, when you begin work again, set the timer for another 25 minutes. Take a short 5-minute break from the task.When the timer stops, pause the task and place a checkmark on a piece of paper to indicate you’ve completed one Pomodoro cycle.Work continuously until the timer stops.

Set a timer to 25 minutes and plan on spending uninterrupted time working on the task.

Choose the assignment, task, or work project you want to complete.“Pomodoro” is the Italian word for tomato, representing Cirillo’s tomato shape to implement his technique. Backgroundįrancesco Cirillo invented the Pomodoro Technique in the late 1980s. It is like time blocking, only it uses a timer to indicate short or longer breaks during a task. The Pomodoro Technique is a straightforward six-step method for creating focused time.

One pomodoro cycle