Do you find yourself struggling to stay motivated while doing a task for school or work? Are you not sure how to start and you’re stuck scrolling through social media becoming more anxious as time goes on? The Pomodoro technique might just be the push of motivation you need!
What is it and how do I use it?
The Pomodoro technique is a time management method that involves breaking work into 25-minute intervals called “pomodoros” separated by short breaks. After four pomodoros, a longer break is then taken. This helps to keep us mentally fresh.
Step One
Step one of the pomodoro technique is to pick a task you want to accomplish. This could be one homework assignment, tackling one chore off your to-do list, or studying for that upcoming exam. Once you have decided what you want to accomplish, we can move on to the next step.
Step Two
Step two is to set a timer for your first interval of work. This time is 25 minutes long. During this first interval time, you need to focus on the task at hand for the whole 25 minutes. This means no picking up your phone to scroll tiktok, no responding to anyone’s texts, or not zoning out. The task at hand gets the full 25 minutes of undivided attention.
Step Three
Once your timer goes off, we will begin step three. This means the first interval is completed and you are allowed a five minute break. This is when you immediately stop working on what you are doing, step away from the desk, table, or computer, and do something relaxing and which provides a break from the task at hand. You can scroll on social media, respond to those texts, stretch your body, or step outside for some fresh air to name a few. When the five minutes is up, we move onto interval number two.
Repeat step two and step three until you have completed four of the 25-minute work intervals and five minute break intervals.
Step Four
Now that you have completed four work intervals, step four means you are allowed to take one larger break from your work. This break can be between 15 and 30 minutes. During this longer break, it is preferable to do something more relaxing than just scrolling through social media or responding to messages. During this time, take a walk outside, practice some mindfulness or meditation, and other forms of self-care.
After completing all four of the above steps and completing your long break, you will start over with step one again, repeating the work and short break intervals, until your work, task, or assignment is completed.
Review
The Pomodoro technique is a method to help keep your mind and focus fresh, while keeping you on track to complete what you need to get done. It includes choosing the first task you want to complete, working in 25-minute intervals, rotating with five minute breaks, for a total of four rounds. Once you have completed the 4 work and break intervals, you will have one longer interval. Remembering intervals and times can be difficult, so use this link to a Pomodoro Technique timer to do the thinking and timing for you – https://pomofocus.io/
About Therapist Bethany Winter, MA, LPC Barnum Counseling
Scroggs, L. (n.d.). The pomodoro technique – why it works & how to do it. Todoist. Retrieved March 17, 2023, from https://todoist.com/productivity-methods/pomodoro-technique
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