Want to be more focused at work and feel like you have a new Superpower? Try the Pomodoro Technique
If you haven’t heard of the Pomodoro technique, then please read on as it could be your secret weapon to laser-sharp focus.
Pomodoro is simple.
Choose a task and set a timer for 25 minutes.
Work on the task without any distractions until the timer goes off.
Take a 5-minute break to recharge.
Repeat steps 1-3 for a total of 4 Pomodoros, then take a longer 15-30 minute break.
The beauty of this technique lies in its simplicity. It can train your brain to maintain laser-sharp focus for these short but impactful times. A journal article in Computers in Human Behaviour noted that “participants reported higher levels of perceived productivity and were more likely to complete their tasks when using this technique” (Luo et al., 2019).
My experience of using the technique follows the research. I found giving myself a relatively short time to work and setting an intention or focus for the work allowed me to reach a flow state quicker. Having a short break also gave me a quick refresh away from my laptop and then return to my previous flow state quickly again. As the creator of Pomodoro states, “Pomodoro is designed to help you enter a state of flow. By breaking work into focused, timed intervals, it allows you to tune out distractions and immerse yourself in the task at hand” (Francesco Cirillo).
This technique can be applied to so many areas of work or study; whether you are a student, or work in the creative industry, a student, or if you work from home and can have low chances of distractions, Pomodoro could improve your work productivity, creativity, it can reduce cognitive fatigue resulting in attaining flow states for longer, and can have an impact on your work/life balance.
But we all don’t work in an ideal environment where we can work uninterrupted. If there are chances of distraction or interruption, here are some tips to help you:
1. Identify and eliminate distractions.
- Take a few minutes to identify potential sources of distraction (email, social media, or visits from co-workers).
2. Communicate your Pomodoro.
- Let your colleagues, family, or friends know that you are doing a Pomodoro and kindly request they avoid disturbing you during that time. If possible, set up a visual clue; do not disturb or, to quote Will Smith in the film Hitch, have the stamp “ F**k Off” across your forehead.
3. Delegate or postpone tasks.
- If it is possible, delegate or postpone tasks, maybe until your next break. This will help you maintain focus during the 25-minute interval.
4. Use the Pomodoro as a reset.
- If you do get interrupted during a Pomodoro, don’t get discouraged; instead, use the interruption as a trigger to start a new Pomodoro. This way, you can regain your focus and get back on track.
5. Embrace the breaks.
-The short 5-minute breaks in-between a Pomodoro are crucial for recharging and minimising the impact of distractions. Use this time to step away from your work, stretch, or do a quick task that doesn’t require a lot of focus.
6. Experiment with techniques.
- Some people may find it helpful to combine Pomodoro with other productivity methods, such as the 2-minute rule (if there is a task that takes less than 2 minutes to complete, then do them right away). Try out different approaches to see what works best for you.
I have had some amazing results using this technique. I have been able to complete tasks or work (including writing this blog) quicker and whilst feeling less stress and anxiety, less pressure to complete the task because it’s not been hanging over me for a long time and gaining that all-important dopamine hit from the sense of achievement and remembering to celebrate my little achievements with a cheer!
I hope this has helped you and please, if you try it out, please let me know how it goes.