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ADHD Tip 2: Master Time with the Pomodoro Technique


Smiling man in a suit on a graphic backdrop promoting "Your Path: Navigating ADHD, Tip #2 Pomodoro Technique." Blue and yellow design accents.

The Challenge of Time and Tasks

Individuals with ADHD often face significant hurdles when it comes to starting tasks (procrastination or feeling stuck, sometimes called ADHD paralysis), maintaining focus amidst distractions, accurately perceiving the passage of time (time blindness or time agnosia), and seeing tasks through to completion. Large projects can feel overwhelming, leading to avoidance, while even simple tasks can be hard to initiate without a clear structure or sense of urgency.

Introducing the Pomodoro Technique

Developed by Francesco Cirillo in the 1980s, the Pomodoro Technique is a time management method designed to break work into focused intervals. The classic structure involves:

  1. Working on a single task for a timed interval, typically 25 minutes (one "Pomodoro").

  2. Taking a short break, usually 5 minutes, when the timer goes off.

  3. Repeating this work/break cycle.

  4. After completing four Pomodoros, take a longer break of 15-30 minutes.

This technique acts as an externalized executive function support system. It provides the structure, time awareness cues, task initiation prompts, and break regulation that the ADHD brain often struggles to generate internally.

Why Pomodoro Works for ADHD Brains

This simple structure offers numerous benefits tailored to common ADHD challenges:

  1. Combats Overwhelm and Paralysis: The Pomodoro Technique makes large, daunting tasks feel less overwhelming and much easier to start by breaking them down into small, timed chunks. The focus is just on the next 25 minutes, not the entire project.

  2. Addresses Time Blindness: The ticking timer provides a constant, external, and concrete awareness of time passing, directly counteracting time agnosia. Over time, tracking how many Pomodoros tasks take can also improve time estimation skills.

  3. Boosts Focus through Monotasking: The technique encourages dedicating focus to one specific task during the work interval, discouraging counterproductive multitasking and reducing susceptibility to distractions. The relatively short duration aligns well with the ADHD brain's potential ability to hyperfocus intensely for limited periods.

  4. Provides Structure and Urgency: The timed intervals impose a clear structure on the work period and create a gentle sense of urgency, prompting focused effort within the allotted time.

  5. Manages Energy and Prevents Burnout: The mandatory short and long breaks are crucial. They provide necessary mental resets, prevent the buildup of mental fatigue, and combat boredom, helping to sustain effort over longer periods without leading to burnout, which can often follow periods of intense hyperfocus.

  6. Creates Motivation and Reward: Successfully completing each Pomodoro interval provides an immediate sense of accomplishment. Tracking completed Pomodoros offers visible proof of progress, acting as an external motivator and potentially providing small dopamine boosts.

Implementation Steps and Tips

  1. Choose Your Task: Select one specific task to work on. If it's large, break it down into smaller steps that might fit within one or more Pomodoros.

  2. Set Your Timer: Use a kitchen timer, phone app, or dedicated Pomodoro website/app (see resources below). Visual timers can be particularly helpful.

  3. Work with Focus: Work only on the chosen task until the timer rings. Actively minimize distractions: turn off phone notifications, close unnecessary browser tabs, consider website blockers, or use noise-canceling headphones. If you have unrelated thoughts or tasks, you can quickly jot them down on a separate list to address later, then immediately return focus to the Pomodoro task.

  4. Take Your Short Break: When the timer rings, stop working immediately. Use the 5-minute break to completely step away from the task. Stretch, get a drink of water, and look out the window. Avoid activities that can easily suck one in, like checking email or scrolling social media, as the goal is to refresh, not drain, mental energy.

  5. Repeat and Take Longer Breaks: After completing four Pomodoros, take a more substantial break (15-30 minutes) to rest and recharge more fully before starting the next cycle.

  6. Track Your Progress: Consider keeping a simple tally of completed Pomodoros. This visual tracking can be motivating.

  7. Adapt and Experiment: The 25/5 cycle is just a starting point. The technique's effectiveness often hinges on its adaptability. Experiment with different work/break intervals (e.g., 15/3, 30/5, 50/10) to find what best suits one's focus patterns, energy levels, and task type. Starting with just a few Pomodoros per day can prevent overwhelm.

Potential Challenges and Solutions

  • Distractions: If focus consistently breaks before the timer ends, try further reducing environmental distractions or consider shorter work intervals.

  • Forgetting the Timer: Use phone alarms or app notifications as reminders to start/stop timers.

  • Waning Motivation: If the technique starts to feel stale, try adjusting interval times, changing the type of timer used, or incorporating a small reward after completing a set number of Pomodoros.

  • Overlong Breaks: Set a timer for breaks. Getting up and moving during the break can help reset focus better than passive activities. When the alarm goes off, you can transition back into productive activities.

  • Breaking Flow: Sometimes, the timer might interrupt a period of deep focus. While it is generally advised to respect the timer to prevent burnout, some find it helpful to occasionally finish a thought or small step before breaking. Experimentation and self-awareness are key. Be kind to oneself if a session doesn't go perfectly.

Pomodoro Resources:


If ADHD is hindering your productivity, working with an executive coach could help you build the habits, routines, and skills you need to focus and follow through more consistently. If you are interested in learning more, schedule a discovery call. We can discuss how we can help you better manage your ADHD.



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