If you’re anything like me, staying focused can feel like trying to catch a greased-up squirrel. I’ve always struggled with inattentiveness—jumping from one thought to the next, starting ten tasks but finishing none. Add a dash of ADHD procrastination, and suddenly, my to-do list felt like Mount Everest.
Then I discovered the Pomodoro Technique, and honestly? It changed the game for me.
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My ADHD and Procrastination Woes
Let me set the scene: I’d sit down to “work” on something, but before I knew it, I was 45 minutes into researching how penguins choose their mates. (Spoiler: It’s adorable, but completely irrelevant to my life.) I’d beat myself up for being “lazy” or “unmotivated,” which only made it harder to start anything.
I’d heard about productivity hacks before, but they always seemed overwhelming. I thought, Why bother trying something else? I’ll just fail again. But one day, feeling particularly desperate, I gave the Pomodoro Technique a shot. And wow—25 minutes has never felt so powerful.
What Is the Pomodoro Technique?
In case you’re new to it, the Pomodoro Technique is a time-management method where you:
- Work for a short, focused burst (usually 25 minutes).
- Take a quick 5-minute break.
- Repeat the cycle four times, then take a longer break. About 20-30 minutes. Then restart.
It’s called “Pomodoro” because the creator, Francesco Cirillo, used a tomato-shaped kitchen timer.
How It Helped Me Focus
When I tried it for the first time, I was skeptical. But here’s what happened:
- I tricked my brain into starting.
The hardest part for me is always starting a task. My ADHD brain LOVES avoiding things, but knowing I only had to work for 25 minutes made it feel way less daunting. - The timer became my accountability buddy.
Watching the timer tick down gave me this weird sense of urgency (in a good way). Instead of zoning out or scrolling TikTok, I’d think, Okay, just focus until the timer dings. The timer became my accountability buddy. - Breaks gave me guilt-free recharge time.
Before Pomodoro, I’d try to power through hours of work, only to burn out and quit halfway. But taking planned 5-minute breaks felt like a reward. I’d stretch, grab a snack, or scroll Instagram guilt-free, knowing I’d earned it. - I actually finished stuff.
After 1 full cycle of Pomodoros (about two hours), I looked at my progress and felt… accomplished. That’s not a word I used often back then! Tasks that once felt impossible were suddenly done, one timer at a time.
Who Can Benefit from the Pomodoro Technique?
The Pomodoro Technique is versatile and works for almost anyone, including:
- Students: Break study sessions into focused intervals. I used this a lot in pharmacy school!
- Professionals: Boost productivity at work by managing tasks and avoiding burnout.
- Freelancers: Stay on track with projects and deadlines.
- Parents: Use focused intervals to tackle chores or plan family activities —perfect for little ones with short attention spans!
How You Can Try It Too
Here’s how I made the Pomodoro Technique work for my ADHD brain—and how you can, too:
- Start small.
I couldn’t do 25 minutes at first—it felt like an eternity. So I started with 10 or 15 minutes. Find what works for you and build from there. - Prep your space.
Before setting the timer, I’d clear distractions. Phone on “Do Not Disturb,” random clutter out of sight, and snacks within reach. (Snacks are essential, let’s be honest.) - Pick one task.
I used to make the mistake of trying to juggle too much. Now, I pick ONE task per Pomodoro—whether it’s writing, cleaning, or even organizing my cluttered email inbox. - Celebrate small wins.
After every Pomodoro, I’d give myself a mini reward—a quick stretch, a silly dance break, or, let’s be real, a piece of chocolate or ice cream.
Why It Works for ADHD
The Pomodoro Technique works because it breaks big, overwhelming tasks into bite-sized chunks. For someone with ADHD, this is a lifesaver. It gave me the since of urgency from my procrastinations. Instead of staring at an endless to-do list and zoning off, you’re focused on just 25 minutes at a time to “finish” it all.
Plus, the built-in breaks keep your brain from feeling fried. For me, the guilt-free pauses were key to sticking with it. For someone with ADHD, breaking tasks into chunks is a lifesaver. I also recommend tools like this ADHD planner or habit trackers to complement your Pomodoro sessions and keep your focus on point.
My Life Now
Do I still procrastinate sometimes? Oh, absolutely. (Hi, ADHD!) But the Pomodoro Technique has become one of my go-to tools for getting things done without feeling overwhelmed.
On days when I’m spiraling into procrastination, I grab my timer and tell myself, Just one Pomodoro. And you know what? That one Pomodoro often turns into two, then three, and suddenly, I’m checking things off my list like a productivity pro.
If you’ve been struggling to focus or feel productive, give the Pomodoro Technique a try. You might just find, like I did, that it’s the small steps that lead to big changes.
So, what’s your first Pomodoro going to be? 😊
