The Pomodoro technique is a productivity method developed to improve efficiency and focus. This method cuts your day into set intervals separated by short and long breaks, which can help you zero in on one task, make your task list more manageable, and add structure to your day.
Traditionally, Pomodoro intervals are 25 minutes, followed by a 5-minute break. After 4 work intervals, take a longer 25-minute break. (For a deeper dive into how it works, check out our comprehensive guide on the Pomodoro technique.)
Many people swear by the Pomodoro technique for productivity — but does Pomodoro work for ADHD? Keep reading to learn how the Pomodoro technique can help you get things done in a way that works with your ADHD brain!
Table of Contents
- Does the Pomodoro Technique Work for ADHD?
- The Best Pomodoro Techniques for ADHD
- Alternatives to Pomodoro for ADHD
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Does the Pomodoro technique work for ADHD?
Yes! The Pomodoro technique can be invaluable if you have ADHD, helping you minimize distractions, manage your time better, and complete tasks more efficiently. It can also help with common ADHD symptoms like time blindness, executive dysfunction, and inattention.
If getting started with tasks is one of your biggest hurdles, the Pomodoro technique can be super helpful. Or, say you struggle with time blindness — carving out 25-minute windows for focus can make all the difference to your day.
But the Pomodoro technique may not work for everyone. You might find regular breaks are too disruptive to your workflow, taking you out of “the zone”. Some people with ADHD also find the Pomodoro technique distracts them or add extra steps to their task.
The only way to find out if the Pomodoro technique works for you is to try it yourself!
Benefits of the Pomodoro Technique for ADHD
So, how exactly does the Pomodoro technique work for ADHD? Here are some benefits of the Pomodoro technique for ADHD:
- Adds structure — The Pomodoro technique adds structure to your day, helping you focus on one task and break it down into manageable parts. This can reduce ADHD paralysis and help with executive dysfunction.
- Boosts concentration — One of the biggest challenges for people with ADHD is staying focused for long periods. Pomodoro intervals are short, making it easier to focus on the task at hand.
- Improves time management — Time blindness, or agnosia, is a common ADHD symptom. The Pomodoro technique can help you better understand the passage of time and how long your tasks take to complete.
- Curbs hyperfocus — Hyperfocus can make you lose track of time while working on a task and fall behind with your to-do list. Taking regular breaks prevents hyperfocus and allows you to work more efficiently.
- Reduces ADHD fatigue — ADHD fatigue caused by anxiety, lack of sleep, and hyperactivity can cause burnout. The Pomodoro technique ensures you take longer breaks regularly, helping you to recover from fatigue.
The Best Pomodoro Techniques for ADHD
One of the biggest advantages of the Pomodoro technique for ADHD is its flexibility — you can always adjust your Pomodoro intervals to suit your brain.
If you find that it’s better to keep working on a task once you’re in the groove, try making your Pomodoro intervals longer. A 50/10 split is a popular alternative to the traditional 25/5 interval.
Or, if you struggle with inattention but don’t find time blindness an issue, try a reverse Pomodoro. Work while you’re motivated for as long as you need. Then, when you’re ready, take a break for a fraction of the time worked, whether it’s a fifth or a fourth of the time (it’s up to you!).
Do a quick search online, and you’ll find tons of extensions, apps, and widgets that can help make your Pomodoros fun and immersive. For example, Flocus lets you adjust timers to suit your needs and includes an Ambient Mode for taking breaks, plus music widgets, calming backgrounds, tasks, and picture-in-picture mode.
Alternatives to the Pomodoro Technique for ADHD
If this technique doesn’t work for you, don’t fret — there are tons of Pomodoro alternatives that help manage your ADHD. Here are just a few of your favorites!
Digital & physical planners
Keeping a physical or digital planner can add structure to your day and prevent ADHD paralysis and executive dysfunction. Get a clear idea of what you need to accomplish daily with calendars and to-do lists. A planner will also help you remember everything you need to accomplish.
Try using your planner at a set time every day, whether for 15 minutes in the morning or evening, to plan out your day. This will help you get into the habit of using your planner, making organization easier. Carry your planner with you and refer to it frequently to ensure you don’t lose track of tasks.
Flowtime technique
The Flowtime technique is similar to the reverse Pomodoros mentioned earlier and is a superb Pomodoro alternative for ADHD.
To get started, you’ll need to create a work log to track your work hours and breaks. Your log can be physical or digital — whatever works best for you!
To use the Flowtime technique:
- Start working. In your work log, jot down the time you started.
- Work until you’re distracted or tired.
- Take a break. In your work log, note how long you worked, how long your break was, and why you got distracted or stopped working.
- Repeat!
In the end, you’ll have a log of when you’re most productive, your ideal work and break intervals, and common distractions to help you structure your days going forward.
Eat that Frog
Eat that Frog, also called Eat the Frog, originates from this Mark Twain quote:
“Eat a live frog first thing in the morning and nothing worse will happen to you the rest of the day.”
This productivity technique revolves around identifying your most difficult task the night before and completing it first so it doesn’t hang over your head.
The Eat that Frog technique is ideal if you have ADHD paralysis, as getting your most difficult task out of the way first will help prevent you from feeling overwhelmed.
Accountability partners
An accountability partner, like a friend, family member, or peer, can help you stay focused on your to-do list. You don’t have to co-work to have an accountability partner — you can meet however often you like to discuss your goals and progress.
An accountability partner will motivate you to complete your tasks, as you won’t want to disappoint them. If you need help finding an accountability partner, check out virtual accountability apps like deepwrk.io.
Looking for an accountability partner to help with your ADHD? Join the Flocus Discord server for all your productivity needs!
What do you think of the Pomodoro technique for ADHD? Let us know in the comments below!
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