For anyone who has ADHD, time blindness is tough. We’re sitting down, completely immersed in something, and next thing you know, hours have disappeared. Now, we’re late, and our friend/family member/coworker is annoyed with us once again. Getting anywhere on time feels impossible, and most of all, we cannot seem to get the things done that we need to get done.
Our ADHD presents so many challenges, including staying on task, remaining focused (particularly during long work meetings or in class), completing tasks, and managing our time. We’re so easily distracted, overwhelmed, and to cope, we procrastinate.
Here’s a technique you may have already hear of: the Pomodoro Technique. This time-management method is perfect for us ADHDers because it offers a short, palatable structure that includes a lot of breaks. Created by Francesco Cirillo in the late 1980s, Pomodoro is a time-management strategy that taps into our hyperfocus, with short bursts of work-related focus immediately followed by breaks. Here’s how it works:
- Get set up in your workspace: Go to where you plan to work or study, and ensure you have created a space that will feel productive for you (if messy, for example, clear away). Minimize your distractions (like putting your phone on do not disturb except for the timer), and make yourself comfortable.
- Set a timer for 25 minutes: You work with full concentration for 25 minutes at the specified task (say, for example, a paper you have due in the next few days). It may be tough to get into this right away, but try your best here. Stay with it for 25 minutes or until the timer/alarm goes off.
- Take a 5-minute break: Now, take a short break to relax, leaving (if possible) your work area. Get up, stretch, or if you like, check your phone. Use your timer here as well, and when 5 minutes are up, get back to work.
- (Rinse and) Repeat: Keep going using this process for at least four 25-minute sessions. Once this has finished, take a longer break for up to 30 minutes. You may notice in your second and third 25-minute sessions, you may be more focused than your first. Regardless of your productivity, keep going.
Here’s why the Pomodoro Technique works so well for ADHD: it’s simple and flexible. You do not need any extra skills or materials to do this (other than a timer on your phone). Adding frequent breaks helps relax and recharge our brains, giving us the necessary break to avoid the all too common mental fatigue of ADHD. Using this organized approach helps keep us accountable and leads to us being more motivated to complete the task. Finally, finishing a task, particularly one that appears daunting, makes us feel really, really good.
Most of all, Pomodoro gives us a greater awareness of time. A very common symptom of ADHD is time blindness, and selecting a system like Pomodoro provides structure and control for you, allowing you to notice the time passing.
So, next time you are frustrated with how little you are working/writing/studying, remember Pomodoro. It’s a simple yet effective way to structure work and breaks by focusing on smaller, achievable tasks and taking frequent breaks. You’ll stay on task and get the darn thing that you’ve been avoiding done.
Impart Therapy
At Impart, ADHD therapy and coaching is one of our focuses. If you are looking for help with your ADHD, please reach out, as we have immediate availability with our therapists. Contact us today!
