If you’re an ADHDer, you’ve probably experienced challenges with time management. Our brains find time to be a little extra wibbly-wobbly, and that can show up in numerous ways. It's tough to gauge how much time we’ve spent on tasks, or predict how much time a task will take. Sometimes, hyperfocus kicks in and we spend much more time on a task than we meant to - leading to a massive time crunch on other tasks.
These ADHD time management challenges can quickly lead to burnout and overwhelm. So, it's important to find ways to better manage our time and break this cycle. One strategy that might help is the Pomodoro method. But does it really work for ADHD? Let's find out!
What Is the Pomodoro Method?
The Pomodoro Method is a time management technique created by Francis Cirillo in the 1980s. It is centered around concentrating fully on small tasks within a specific time frame. The concept is straightforward - you dedicate your focus to a task for a set period (the OG method calls for 25 minutes), then take short breaks to recharge before either continuing with the same task or moving on to the next one.
The Pomodoro method follows these simple steps:
- Determine which tasks you need to tackle, and how many Pomodoros (25 min time blocks) they require.
- Eliminate distractions and commit to concentrate solely on the task at hand.
- Set a timer for 25 minutes. Focus entirely on completing as much as possible within the timeframe.
- Take a short break to relax and recharge before diving back in after 25 minutes of focused work.
- Take a longer break of 30 minutes once you’ve completed a Pomodoro cycle of four rounds.
- Repeat the process from the beginning until all the tasks you've outlined are finished.
Does Pomodoro Work for ADHD?
The Pomodoro method can be a game-changer for individuals with ADHD. Breaking tasks into manageable bits and going on regular breaks provides a structured approach to time management that aligns perfectly with the needs of ADHDers. The method helps in maintaining focus and also reduces the risk of hyperfocus and burnout, which eventually boosts output and task completion. ADHD symptoms and challenges the Pomodoro method can help with include:
- Reducing overwhelm
- Increasing motivation
- Enhancing time perception
- Improving sustained attention and focus
- Improving time management and planning
- Reducing burnout and mental fatigue
- Mitigates task paralysis
- Reduces probability of falling into hyperfocus
How To Use Pomodoro for ADHD
Keep in mind that the Pomodoro technique is flexible, and can be modified to meet diverse needs. Some people with adult ADHD may take a little longer to get into the flow, making the original 25 minutes too short. Others may have more severe attentional symptoms, so time blocks of 10 or 15 minutes are more effective. Here are a few tips for modifying the Pomodoro method to fit your needs.
Get Your Tasks In Line
- Sort out tasks according to priority before attempting to use the Pomodoro technique. (Or, use a Pomodoro to spend time on prioritizing your tasks).
- Determine how long your Pomodoros will last.
- Break complex projects down into smaller bits. Since each Pomodoro should be focused on a single task, make sure each smaller task or project piece can be done within your chosen Pomodoro length.
- For each Pomodoro, set a clear, specific goal. For example, instead of “work on X blog post” my goal for a 25 minute Pomodoro might be “complete the introduction and section one of X blog post.”
Block Out Distractions
Distractions and ADHD are an iconic duo. To stay on track, it's crucial to minimize distractions as much as possible. Here are some expert tips to help you block out distractions:
- Set your phone aside. You can set it to receive important alerts and messages, but do not check it regularly. Keep it out of sight - in a desk drawer, or across the room - to keep your eyes from falling on temptation.
- Try out body doubling. Body doubling is another strategy to counter distractions. This involves partnering with someone who helps keep you accountable for your tasks. A family member, a close friend, or an ADHD coach can serve as a valuable partner, ensuring you stay focused on the tasks you've planned to accomplish. You can find affordable ADHD coaching at Shimmer, and your membership includes body doubling sessions.
- Use Visual Cues: Use colorful stickers, post-it notes, or a visual timer to help you stay on track. These visual reminders can serve as gentle nudges to keep you focused and engaged throughout your Pomodoro sessions.
- Focus on a single task at all times. To avoid switching in between tasks, put away or close everything not pertaining to the current task you’re working on.
Mix and Match Break Sessions
Pomodoro sessions rely on short breaks to maintain effectiveness. If you feel five-minute breaks are not sufficient for your rounds, the great news is there's no universal rule for break durations, especially for those with ADHD. The trick is to experiment with different break lengths and see how quickly you can refocus when you return to work. Finding the right balance is crucial for a smooth workflow, as it varies from person to person.
Bottom Line
Now that you know more about the Pomodoro technique, you can handle time management issues like a pro! With an organized approach to tasks and innovative ways to maintain focus, you'll find yourself flying through your to-do list. Always remember that it all comes down to figuring out what works best for you and accepting your own style of accomplishing tasks. So go ahead, confidently start your Pomodoro sessions, and watch as your productivity soars to new heights!
