Focus Friday: Revisiting The Pomodoro Technique—Why It Works and How to Make It Your Own 🍅⏳

Ever find yourself naturally working in bursts—focusing intensely for a while, then needing a quick mental break before diving back in? You’re not alone! Many of my clients have shared that they were already using a version of this technique without even realizing it. 🎯

If that sounds like you, meet the Pomodoro Technique—a structured way to maximize focus, avoid burnout, and make the most of your energy. Even if you’ve heard about it before, this is your friendly refresher with new insights on how to customize it to fit your life.

What Is the Pomodoro Technique? 🍅

Originally developed in the 1980s by Francesco Cirillo (who used a tomato-shaped kitchen timer—hence “Pomodoro” 🍅), this time management method is simple:

1️⃣ Work for 25 minutes – Focus on a single task. No distractions, no multitasking. 🚀
2️⃣ Take a 5-minute break – Stand up, stretch, breathe. Let your brain reset. 🧘‍♀️
3️⃣ Repeat 4 times – After four rounds, take a longer break (15-30 minutes). ☕

That’s it! The idea is that short bursts of focused work, followed by intentional breaks, prevent fatigue and keep you engaged.

Why Does It Work? 🤯💡

For ADHD brains (and honestly, most people in today’s distraction-heavy world), the Pomodoro Technique is effective because:

🔸 Beats Procrastination: A 25-minute commitment feels doable, unlike an overwhelming, hours-long task. 🏁
🔸 Works With Dopamine, Not Against It: The reward of a short break after focused effort keeps the brain engaged. 🎉
🔸 Reduces Decision Fatigue: Instead of overthinking when to start or stop, the timer does the work. ⏳
🔸 Prevents Mental Exhaustion: Regular breaks keep energy levels steady, avoiding burnout. 🛑

But What If 25 Minutes Doesn’t Work for Me?

Here’s the best part: Pomodoro is just a framework—you can tweak it to fit your life!

✅ Longer Pomodoros? Some people focus best in 45-minute work blocks with 10-minute breaks. (Great for deep work!)
✅ Shorter Pomodoros? If focus is a struggle, start with 10- or 15-minute bursts—even 5 minutes is progress!
✅ Use It for More Than Work! Try it for chores, creative projects, emails, or even social media time limits. 📩🏡

The key is intentionality. Instead of working in scattered bursts by accident, this technique helps you work with structure and purpose while still honoring your natural focus patterns.

Make It Work for Your Life Today 🚀

If you’ve ever found yourself naturally working in short bursts followed by a quick reset, you’re already halfway there. Now, you can use this technique with more purpose to improve focus, reduce overwhelm, and actually finish what you start.

So, here’s your challenge this week: Try Pomodoro in a way that works for you.
🔹 Set a timer.
🔹 Pick a task.
🔹 Focus.
🔹 Break.
🔹 Repeat.

Then, tell me—what Pomodoro timing works best for you? Drop a comment below! ⬇️✨

Want More ADHD-Friendly Focus Strategies? 📖✨

If focus and follow-through are challenges for you (🙋‍♀️, same), check out my Free Navigating ADHD Mini Workbook! It’s packed with practical, no-BS strategies to help ADHD brains thrive. 🎯

💌 Grab your free copy at the link below!