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  • Writer's pictureDonavan Robinson

Mastering Time with ADHD: The Pomodoro Technique as a Lifesaver

Updated: Aug 18, 2023

In a world that thrives on productivity and efficiency, individuals with ADHD often struggle to keep up with the demands of daily life. The Pomodoro Technique, a time management method developed by Francesco Cirillo in the late 1980s, has emerged as a game-changer for people with ADHD in both business and personal spheres.


You know, for those moments when your attention span is shorter than a goldfish's memory, the Pomodoro Technique swoops in with its short, focused intervals. It's like saying, "Hey, ADHD, I see you struggling, but guess what? We're going to conquer tasks one tomato at a time!"





1. Harnessing Hyperfocus

ADHD features a distinctive trait known as hyperfocus, where individuals become remarkably absorbed in a task, often losing track of time. Although this can be beneficial for favoured activities, it tends to overshadow other duties. The Pomodoro Technique leverages this tendency by incorporating scheduled breaks; participants dedicate about 25 minutes to an intense focus on a task, followed by a 5-minute pause, repeating this cycle four times before a longer break. By harnessing hyperfocus during concentrated sessions and promoting consistent breaks, the Pomodoro Technique effectively addresses impulsivity and distractions stemming from ADHD.


2. Breaking Tasks into Digestible Chunks

For those with ADHD, large tasks can trigger overwhelming feelings and procrastination. The Pomodoro Technique combats this by dividing studies into smaller, manageable segments, aligning with ADHD's cognitive style. This method fosters focus and progress as individuals tackle one Pomodoro session at a time, gradually completing tasks without becoming overwhelmed.


3. Enhancing Time Perception

Individuals with ADHD often struggle with estimating time accurately. This challenge can affect daily life, from meeting deadlines to managing appointments. The Pomodoro Technique's structured time intervals provide a tangible and visual way to grasp time passing. For parents, like the one mentioned in the introduction, this method can be beneficial.


Are we there yet?

Using a timer, like the Pomodoro, to demonstrate the passage of time offers a concrete way for children to understand the concept of time. I use this all the time with my two and 4-year-old. As the red portion of the timer shrinks with each passing minute, they can connect the diminishing red section to the dwindling time, helping them better comprehend the countdown. Great for road trips to avoid that nagging, "Are we there yet, are we there yet? "But make sure you don't leave the timer in your child's hands because they might add a little extra time when you're not looking. Something my son tries to sneak in all the time.



4. Boosting Motivation and Reward

The Pomodoro Technique introduces an element of reward after each focused session—a short break. This reward system can be particularly motivating for individuals with ADHD, who often thrive on instant gratification. The technique creates a sense of accomplishment with each completed Pomodoro session, reinforcing the idea that focused effort is rewarded. This positive reinforcement can aid in building self-esteem, reducing feelings of frustration, and promoting a more positive attitude toward tasks that might otherwise be challenging.


5. Elevating Dopamine Levels

One of the challenges of ADHD is a deficiency in dopamine—a neurotransmitter responsible for motivation and focus. Engaging in a short burst of vigorous exercise or enjoying lively music before starting a task can be a game-changer. This practice elevates dopamine levels, instantly boosting energy, motivation, and enthusiasm. I add this to the Pomodoro Technique's structured approach; this pre-task energizer sets the stage for heightened engagement during focused intervals.



For us ADHDers, the Pomodoro Technique is a great way to be productive. By tapping into the strengths of ADHD while simultaneously addressing its challenges, this technique offers a structured and effective approach to task management. The technique's ability to harness hyperfocus, break tasks into manageable chunks, enhance time perception, and boost motivation makes it an invaluable tool for both business and personal endeavours. As parents, the method's visual aspect can even be used to teach children about the passage of time. Ultimately, the Pomodoro Technique holds the potential to revolutionize how individuals with ADHD manage their daily lives, paving the way for increased productivity, reduced stress, and a greater sense of achievement.



I use these from Amazon because they have an assortment of colours.





Visual Timer with Protective Case, 60-Minute Countdown Timer for Kids Autism ADHD Classroom Home Office, Countdown Clock for Teaching Work, Pomodoro Timer for Time Management Education, Sky Blue

Visual Timer - Amazon.ca

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