The Pomodoro Technique for Procrastination: The Complete Guide (Infographic)
In my 20 years of experience with various productivity strategies and methods, I can safely say that the “Pomodoro technique” is one of the most effective anti-procrastination tools out there.
I would place it among the top five of my productivity tools in terms of efficacy.
It is without a doubt one of the most effective anti-procrastination methods, if not the most effective.
This technique has tremendously helped me beat my procrastination tendencies, increase my productivity, and enhance my focus and discipline.
In this article, I will provide a quick how-to guide to start using this technique right away, I will give you some tips on how you can customize it to fit your specific needs, and help you get the most out of it.
I will also uncover the science behind this technique.
Please read carefully; this simple technique has changed my life, and it can do the same for you.
Table of Contents
What is the pomodoro technique?
The pomodoro, Italian for tomato, is a method developed by Francesco Cirillo in the late 1980s.
It consists of working in 25-minute intervals, with 5-minute breaks in between, and a stopwatch to keep you accountable.
Francesco Cirillo, who was in college at the time, had trouble concentrating on his studies and getting things done. When he felt too busy, he told himself he would study hard for just 10 minutes.
Inspired by the challenge, he looked for a kitchen timer and found one in the shape of a tomato. This was the start of the Pomodoro method.
If used properly, this method can help you overcome procrastination, increase your productivity, manage your time, and reduce the anxiety and stress that come with task overload.
Why does the Pomodoro technique work?
For many people, including myself, most tasks and projects seem daunting at the beginning, which usually creates a biased perception about the amount of time and energy needed to accomplish the task.
This biased perception may cause or aggravate procrastination and task delays.
The Pomodoro is based on the assumption that doing something small for a short time is a lot more effective than trying to do a big project all at once.
There are many reasons why Pomodoro is highly effective:
- The Pomodoro technique allows you to break big projects into small and manageable chunks, making them easier to complete.
- Taking small breaks in between time intervals allows you to recharge your batteries, regain focus and energy for the next 25 minutes.
- After finishing one Pomodoro (25 minutes), you’ll get a sense of accomplishment that motivates you to continue working on the task.
- By keeping you focused during the whole time, the Pomodoro limits distractions and unwanted disruptions (number one enemy of productivity).
- Pomodoro gives you an objective insight on how much time and effort your task or project requires from you.
- As you continue to make progress through Pomodoro, your motivation will skyrocket, and your big projects will start to look more achievable and less intimidating.
How to use the Pomodoro technique for productivity? (a step-by-step guide)
Quote : “Great things are done by a series of small things brought together.”
Vincent Van Gogh
The pomodoro is very simple, but you have to follow a few simple steps to have the best chance of success.
It is a good idea to go over all your ongoing projects and tasks and put everything you want to do for “Today” on your schedule.
Regarding the timer, you can use either:
- The timer on your cellphone
- Pomodoro timer app, like FocusKeeper or BrainFocus.
- Pomodoro timer gadget, like Ticktime Pomodoro Timer or Hexagon Rotating Productivity Timer.
- Pomodoro online timer, like TomatoTimer or Pomodor.
The 5 steps
- Pick a task: You want to choose a task, a project, or an activity that takes at least 25 minutes to complete. If it can be completed in less than 25 minutes, combine it with other tasks to create a bigger chunk.
- Start the 25-minute timer : make sure you give your full attention to the task for those 25 minutes. Limit or ban distractions and disruptions. (Disconnect from social media, put your phone away or put it in silent mode.). Just focus on getting the work done.
- Take a 5-minute break: Take the break when the time is up. Give yourself a few minutes to relax. Stretch, get a drink of water, or take a short walk during your break. Taking breaks helps you stay focused and get more done.
- Repeat the process 4 times: after the 5-minute break, start another 25-minute work session. You should repeat each pomodoro four times, which equals (25 minutes + 5 minutes) x 4.
- Take a longer break after four pomodoros: take a 15 to 30-minute longer break before starting all over again.
Infograph of the pomodoro technique
Important notes
- Breaks are mandatory, because if you don’t take the break, there will be no clear line between when it’s time to work and when it’s time to relax.
- During breaks, do not do anything that requires a lot of mental work. Relax and save your energy for the next round.
- Do not interrupt your pomodoro session. Write it down any idea or distraction that pops up.
- You can find a long list of things to do during breaks. For example, you can relax with some physical exercises, watch a short video, or even just get up and get a glass of water.
The main drawback of the Pomodoro technique
The nature of some tasks may not be suitable for a specefic time limit. For instance, tasks that require a creative flow, like writing or designing, may need long stretches of uninterrupted time.
Some jobs like call centers, and activities like meetings and interviews, don’t let you take breaks willingly.
Some tasks can be accomplished in less than 25 minutes.
Variations of the Pomodoro technique
Once you’ve gotten comfortable with the original technique, you can start to tweak it a little bit and add some variations that fit your specific needs.
For instance, I do 60-minute work with a 15-minute break on some tasks. For others, I do 120-minute work with a 60-minute break.
This depends on the nature of the task, my energy level, and the time available.
I would advise against altering the original timing of the Pomodoro (25 + 5) until you have spent enough time with this method. This prevents you from misusing the method.
When you have sufficient experience with the method, you can experiment with different time intervals to see what works best for you.
Depending on the task, a highly demanding activity, such as memorizing a poem, may benefit from 15 minutes of work time. Other less demanding tasks may benefit from longer work times.
You can also add other strategies to the pomodoro technique to increase its effectiveness, like tracking your daily progress or using a token economy system to reward yourself every time you finish a certain amount of pomodoro rounds.
I’ll gvet into more details about that in the upcoming posts.
What does science say about the Pomodoro technique for productivity?
You may be asking yourself, “Is there any scientific evidence for the effectiveness of the Pomodoro technique for procrastination ?”
Well, the answer is sort of.
Although there are no known scientific studies that specifically target the pomodoro method, research has shown that many of the elements constituting the pomodoro, such as taking frequent breaks and working uninterrupted for a set amount of time, have been proven effective in increasing focus and improving productivity.
- Researchers examining the habits of employees discovered that the top 10% of the most productive workers typically put in 52 nonstop minutes of work, followed by a 17-minute break.
Those 17 minutes were frequently spent away from the computer by going for a walk, exercising, or chatting with coworkers.
There is also a large body of research showing clear benefits of taking short breaks in between work sessions.
- A 2011 study published in the journal “Cognition” showed that performing a task over an extended period of time causes a severe decline in the performance of participants in the study.
Short breaks were proven to significantly increase participants’ capacity to concentrate on the task for prolonged periods of time.
- The analysis of 22 published studies showed that taking microbreaks of 10 minutes or less in between work sessions were linked to decreased fatigue and enhanced energy.
- The National Institutes of Health researchers determined that taking brief pauses while practicing a skill (like playing the piano) strengthens memory and can help our brains better learn new skills.
- A study from the Federal Aviation Administration showed that taking short breaks during longer work sessions increased awareness and focus by 16%.
My experience with the Pomodoro technique for procrastination
I had great success with the Pomodoro technique, and I can tell you from experience, this is the real deal when it comes to conquering your procrastination and boosting your motivation and focus to get things done.
This technique has had an incredible positive effect on my productivity and focus and has helped tremendously with my tendency to put things off.
After trying countless tools and strategies, the Pomodoro definitely tops the list, or is at least among the top 5 most effective anti-procrastination tools.
After using the traditional system of the Pomodoro, consisting of 25 minutes of work and a 5-minute break, I started to modify the technique to better fit my needs and the nature of the task at hand.
For instance, nowadays, I typically do 120 minutes of work with a 30 to 60-minute break.
Sometime I do 60 minutes of work followed by half an hour of rest, for up to 8 rounds per day. (Which totals around 8 hours of work a day)
This system seems a little overboard at first, but when I am super focused during the pomodoro, my productivity and efficiency at performing the task go through the roof, which justifies the ensuing 30 to 60 minutes of rest.
I have also improved the Pomodoro technique and made it more sustainable by adding a token economy system, rewarding myself after 4 pomodoro rounds.
Besides, I use Pomodoro for all my day-to-day activities, such as cleaning, decluttering, studying, weight training, cooking, etc.
So, the Pomodoro became a lifestyle for me, and the results are nothing less than amazing.
One of the wonderful effects of the Pomodoro is that it boosts my intrinsic motivation to keep me going.
There is something peculiar about finishing a round of pomodoro that gives me a sense of accomplishment, which keeps me focused and absorbed in the task.
I noticed that I am more able to resist distractions and temptations when I have a set time to work on my project.
I will cover other details of my personalized Pomodoro in upcoming posts.
Tips
- In the event of an unavoidable disruption, take your five-minute break in advance, then start again.
- It is suggested that you keep track of both internal and external interruptions as they happen and think about how to avoid them in your next sessions.
- Take quality breaks. For instance, if you are using the pomodoro technique for studying, don’t just go to Facebook or Instagram when the timer goes off. Instead. Stand up, walk around, stretch, or eat a snack.
- If you do finish your given task before the timer goes off, use the rest of your time for overlearning, or improving your skills.
You could spend the extra time reading up on professional journals or researching networking opportunities. - Track your progress and write down how many sessions a day you are doing and your overall day-to-day progress. This will motivate you to do better each day.
- Make your pomodoro planning a daily ritual to strengthen your productivity and focus. Schedule your pomodoros at the same time every day.
- Set a goal for yourself to complete a particular number of pomodoros each day, and then take some time to evaluate how it went and how you can get better in the future.
Takeaways
The Pomodoro technique is one of the most effective anti-procrastination and productivity tools out there.
This technique was developed by Francesco Cirillo in the late 1980s, and consists of working for 25 minutes, taking a 5-minute break, and then repeating the process for 4 rounds, then taking a longer break.
A stopwatch should be used to keep track.
The Pomodoro is based on the idea that the best strategy to get things done is by breaking projects into small chunks and taking a break in between work sessions.
Once you know how the method works and have gotten used to it, you can tweak it by trying out different time intervals to figure out which ones work best for you.
Even though no scientific studies have been done specifically on the Pomodoro method, science has demonstrated that the basic elements of the Pomodoro technique are effective in increasing productivity and focus.
So, what do you think ?
Tell us in the comment section.
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About the author
My name is Sam David. I am the founder of "Proactivity Lab," a website that provides comprehensive strategies and resources for understanding and overcoming procrastination.
The website's resources are the culmination of more than 20 years of research and experience, during which I embarked on a long and gruelling journey of study and self-discovery.
Being a former procrastinator myself, it took me years of investigation and numerous trials and errors to gain a clear understanding of the underlying causes of procrastination and the most effective and scientifically supported strategies to permanently conquer the vicious cycle of procrastination.
I would like to share my knowledge with you, for free.
