When distractions enter our working world, they can cause trouble, and while all people are prone to distractions, people with ADHD have to deal with this more so. The opposite of being distracted is being productive, utilising the time you have to work efficiently. While we cannot make more hours in the day, we can use the time we have more effectively and get more done.
If you’ve looked into boosting productivity, you have may have heard of the Pomodoro technique. But what is this technique, and how can it help us become more productive and successful?
What is the Pomodoro technique?
The premise behind the Pomodoro technique is simple: you set a timer for 25 minutes and commit to putting 100% effort towards the task at hand, with no notifications or other distractions. After the time is up, you set yourself a 5-minute time reward time to do whatever you like. This is repeated until the task is complete.
How does the Pomodoro technique work?
By allowing your mind to focus on only one task with the promise of reward once it’s over, the Pomodoro technique is extremely powerful, especially for people with ADHD. Often, people with ADHD need greater reward incentives to get jobs done. For example, whereas most people will be satisfied with being able to cross a job from their to-do list, this does not provide much pleasure for someone with ADHD. They need a greater reward, which the Pomodoro technique provides.
The short timeframe is also crucial in the technique’s success; what are 25 minutes out of anyone’s day? I’m sure everyone will agree, 25 minutes is nothing at all, so by setting achievable goals, people are motivated to start the task. The Pomodoro technique therefore successfully helps to fight procrastination. What’s more, by completing a small chunk of work, you feel more productive, which in turn creates a positive feedback loop whereby you want to keep being productive.
What else do I need to know?
Many people trying this technique struggle with what to do if they are on a roll; should they still stop for their reward? If you are new to the Pomodoro technique, then yes, take your reward to get into the habit of stopping and starting, and to ensure you don’t burn out later on. However, if you have been practising the technique for a few weeks, then feel free to continue working. You may find that you work better with a longer duration such as 50 minutes, but start small and work up to that if you feel you’d benefit.
When it comes to how many cycles you should do each day, this depends on how busy you are. Aim for at least two, giving you one hour of uninterrupted time, and see how many you can build up to.
