ADHD Study Hack: Pomodoro Method by Kyle Fisher
Oct 16, 2024
If you’re like me, you struggle with staying focused while studying or working. Your motivation to stay on task is non-existent. Completing one small part of a task feels like an accomplishment. Tasks that should only take you 30 minutes or so take hours to finish. This is a pretty common experience for those of us with ADHD and neurodivergent brains.
I’ve struggled with staying on track with things that aren’t fun or stimulating since I finished high school. I do well when I’m in a controlled workspace, such as a classroom, because there’s an expectation that I’m supposed to be paying attention or getting something done instead of spending time on social media. But if I’m at home where I have the freedom to do whatever I want and distractions are plenty, my productivity tanks.
I’ve tried many things to help with this. Creating distraction free zones in my home. Listening to relaxing music while I work. Going to the library or some other quiet place. These help with environmental distractions, but they don’t address my internal motivation to get through a task.
Enter the Pomodoro Method, which is a productivity technique that involves breaking the time you spend on a task into bite-size chunks. First you pick your task, whether it’s cleaning, writing a paper, doing your taxes, etc. Then you set a timer for 15-25 minutes (I prefer 15-minute intervals) and work on the task while giving it all of your attention - I suggest using a small kitchen timer so you don’t have to worry about being tempted by your phone. After the timer goes off, you set another timer for 5 minutes and take break; you can use this time to have a quick snack, get a glass of water, pet your cat or dog, step outside for some fresh air, check your phone and respond to messages, etc. Once the 5 minute timer goes off, you set the timer for 15-25 minutes and repeat the process. You do this 3 or 4 times and then take a longer 15-30 minute break.
Your Pomodoro session might look something like this:
1. Pick task (writing a paper, reading a book, cleaning your bathroom, etc.)
2. Get rid of distractions (get to a quiet place, turn off your phone and/or put it in another room, put on calm music, meditate, etc.)
2. Work Block 1 - set timer for 15-25 minutes and work on the task
3. Short Break 1 - set timer for 5 minutes and take a break
4. Work Block 2 (15-25 minutes)
5. Short Break 2 (5 minutes)
6. Work Block 3 (15-25 minutes)
7. Short Break 3 (5 minutes)
8. Work Block 4 (15-25 minutes)
9. Long Break 1 - set timer for 15-30 minutes and take a longer break
10. Repeat the process
Why does this work? It’s much easier to focus knowing you only have to do so for 15-25 minutes at a time. It’s less daunting than trying to maintain focus until a task is done. It’s also a good way to measure your progress since you can look back at the end of each work block and see how much you’ve accomplished. The Pomodoro Method has helped me be successful at my job and graduate school despite my troubles with attention and motivation. Give it a shot if you struggle with getting things done, especially if a particular task feels impossible. You got this!
(If you’re asking yourself “what the heck is a Pomodoro?”, it’s Italian for tomato. The creator of this method named it so after the tomato-shaped kitchen timer they used!)
For more information or to work with a therapist to develop these skills and more contact us today!
