Focus Better: The Pomodoro Technique

1. Choose one task you need to do: write it down on a sticky note in front of you (I prefer a physical sticky note).
2. Set a 25-minute timer using this website. This is 1 "pomodoro".
   • In the top-right corner click Settings > Select Sound > Elevator Ding.
3. During this pomodoro, work only on the task you wrote down—that's it.
   • Don't check your phone.
   • Don't check your email.
   • Just work on that one task.
4. Once the timer is up, you've earned a 5-minute break! Go do whatever you want.
5. After the break, do another pomodoro! You got this!
6. After 4 pomodoros, you've now earned a 30-minute break!

Keep In Mind...

• Shorter Poms:
  It's OK if you can't do a full 25-minute pomodoro. Set a shorter timer that suits you. Try 10 minutes to start. You'll be surprised how quickly the time flies by. You can change the timer settings by clicking the "Settings" button in the top-right.
• A Productive Day:
  I can typically get through about 8 poms per day before I run out of mental juice. Maybe you can do more or fewer. What really matters here is that you did focused, intentional work. Great job!
• HELP! I'm Still Distracted:
  I feel you. I have a kind of ADHD that makes me hyper-aware of my surroundings all the time. Imagine a gratutiously caffeinated hunter who is constantly on the lookout for prey—that's me. Give yourself the best tools, timeframe, and location:
  • Tools: I use these noise-cancelling headphones and wear a baseball cap to block my view from whatever is directly in front of me. One day, I really want this cap!
  • Timeframe: Find out when you are most productive during the day (or night!). Be honest with yourself. Do your most important work during this timeframe.
  • Location: Go to the place that works for you. I have to work out of the house—typically at cafés. That way I don't spend my most productive hours on chores!
  If you get distracted during the pomodoro, acknowledge that you are distracted, and then just bring your focus back to the task at hand. What task were you doing? Check your sticky note!