The Pomodoro Technique – Time Management for ADHD
The Pomodoro Technique is a structured time management method designed to help maintain focus, improve productivity, and make daunting tasks feel more manageable. It is particularly useful for individuals with ADHD who struggle with time blindness, procrastination, and maintaining attention over extended periods.
How the Pomodoro Technique Works: A Step-by-Step Guide
Choose a Task: Select a specific task you want to complete.
Estimate How Many Pomodoros It Will Take: Before you start, break the task into smaller sections and estimate how many 25-minute Pomodoro sessions it might require. For example:
Writing an email might take 1 Pomodoro (25 minutes)
Completing a work report might take 6 Pomodoros (2.5 hours including breaks)
Tidying up your room might take 2 Pomodoros (50 minutes including a break)
Set a Timer for 25 Minutes: This is your first "Pomodoro". Commit to focusing only on the task at hand during this time.
Work with Full Focus: Avoid multitasking or distractions—if you remember something unrelated, jot it down on a notepad and return to the task.
Take a Short 5-Minute Break: Once the timer rings, step away from your work. Stretch, grab a drink, or take deep breaths. Avoid checking social media, as this can disrupt your focus.
Repeat the Process: After every 4 Pomodoros, take a longer break of 15-30 minutes before continuing.
Estimating How Many Pomodoros a Task Will Take
If estimating task duration is difficult, try this approach:
For new tasks – Start with a best guess and adjust as you gain experience.
For repeated tasks – Track how many Pomodoros the task takes over time to improve accuracy.
For large projects – Break the project into smaller subtasks and estimate Pomodoros for each.
Example Breakdown of a Work Project:
✅ Outline a report: 2 Pomodoros
✅ Research and gather information: 3 Pomodoros
✅ Write the first draft: 4 Pomodoros
✅ Edit and format the document: 2 Pomodoros
✅ Final review and submission: 1 Pomodoro
Total time: 12 Pomodoros (5 hours including breaks).
Why the Pomodoro Technique Works for ADHD
Time Awareness – Breaking tasks into small, structured work periods helps combat time blindness.
Reduced Overwhelm – Large tasks feel more manageable when broken into 25-minute chunks.
Easier Task Initiation – A 25-minute session is much less intimidating than an undefined block of time.
Built-in Rest – Regular breaks prevent burnout and mental fatigue.
A Sense of Achievement – Tracking completed Pomodoros can be motivating and build momentum.
Tips to Make Pomodoro Work for You
Use a Visual Timer – Apps like "Forest", "Focus Booster", or a physical kitchen timer can help reinforce time limits.
Reward Yourself – After a set number of Pomodoros, give yourself a small reward (e.g. a cup of tea, a walk, or listening to music).
Be Flexible – If 25 minutes feels too short or too long, adjust the length based on your energy and focus level.
By consistently using the Pomodoro Technique and estimating how long tasks take, you can gain better control over your time and productivity while reducing procrastination and overwhelm.