If you suffer from attention deficit hyperactivity disorder (ADHD), staying on track with daily tasks can be a daunting challenge. Can a popular productivity hack help? The Pomodoro Technique staggers periods of intense focus with brief periods of rest, and many mental health experts say it could be a potent workaround for ADHD.
ADHD creates many roadblocks between our brains and achieving our best work, such as:
- Acting impulsively without considering consequences (making quick decisions, interrupting conversations)
- Avoiding tasks that require sustained mental effort (like reading or detailed paperwork)
- Difficulty focusing on tasks or sustaining attention
- Difficulty remaining seated or staying still for long periods
- Easily distracted by external stimuli or daydreaming
- Excessive talking or blurting out answers before questions are completed
- Forgetfulness in daily activities (appointments, chores, etc.)
- Frequently making careless mistakes in work or school
- Interrupting others or having trouble waiting their turn
- Often losing items like keys, phones, or paperwork
- Restlessness, including fidgeting or tapping hands/feet
- Trouble organizing tasks or managing time
Are you struggling with any of these symptoms? Let’s explore what the Pomodoro Technique is and how it can help you improve your work and life.
What is the Pomodoro Technique?
“The Pomodoro technique is a time management strategy in which a person breaks their work into intervals, traditionally 25 minutes in length, separated by short breaks,” says Steve Carleton, LCSW, CAS and Chief Clinical Officer of Porch Light Health.
Typically, the short breaks are five minutes long. All you need to employ the Pomodoro technique is a timer.Having two timers or one that can set multiple timers is ideal. There are many apps that can handle this automatically—we’ll review some later.
Francesco Cirillo, an Italian developer and entrepreneur, developed the Pomodoro Technique as a university student in the late 1980s. He was struggling to focus on his studies, so he used a tomato-shaped kitchen timer to break his work up into 25-minute chunks. Pomodoro is Italian for tomato, thus how the technique got its name. (Fun fact: Pomodoro literally means “golden apple,” because the first tomatoes introduced to Italy from the Americas were yellow.)
We can’t say whether Cirillo had ADHD, but as a technique invented to concentrate focus, it has promise for those with ADHD or anyone who struggles with concentration.
“Because of the rigid organization that this strategy provides, it is notable for persons with ADHD. The specific intervals serve to enhance the ability of persons with ADHD to effectively manage their time, stay focused inside the allotted period, and avoid extreme stress, which for many is a problem of time management,” Carleton adds.
The regular breaks built into the Pomodoro Technique help those with ADHD make long tasks feel less overwhelming and help reduce tedium.
“The regular breaks lessen the overwhelming nature of lengthy tasks and help individuals with ADHD feel less restless. The deliberate breaks create a focus and sense of urgency that can enhance concentration,” says Michael Villarreal, CADC and CEO of Tres Vistas Recovery.
Additionally, the Pomodoro Technique can help enforce structure on otherwise messy minds.
“For people with attention issues, as many ADHD patients do, this way of completing tasks also helps them because it structures the work periods. Such short periods of concentration also seem capable of feeding the brain’s need for immediacy and diversity in that it avoids boredom that longer working spells may lead to,” says Dr. John Lowe of Restore Care.
ADHD and Time Management Challenges
Time management is a notorious struggle for those with ADHD. A Pomodoro timer adds needed structure that can force action and better help them make the most of their time.
“Time management and the ability to defer immediate needs often elude individuals with ADHD. Since the Pomodoro Technique uses these rests as instant reward systems — they help reinforce correct behavior and give satisfaction. For people with ADHD, this is likely to be very motivating as it speaks to their need for frequent stimulation and rewards, too,” says April Crowe, LCSW of Paramount Wellness Retreat.
The Pomodoro Technique can also help prevent procrastination.
“Some people with ADHD have developed a habitual tendency to procrastinate as the task at hand may seem daunting, and they don’t know where to start. The Pomodoro Technique counteracts these challenges by breaking the large tasks into smaller pieces that make sure that steps are taken and that the preferred deferring of the task is limited,” says Carleton.
Step 1: Decide what you want to accomplish
One of the keys to effective use of the Pomodoro Technique is to decide the task to focus on in advance. In other words, you must set a goal before setting a timer. Otherwise, the time you have to manage won’t be productive. Structure is key to the ADHD mind.
“[You should have] a singular time-bound task to zero in on. The time block serves as a container wherein you have set a clear, attainable goal, as the ADHD brain responds better to external structure, containment, and short, intense bursts of attention and focus (Barkley, 2011),” says says Prerna Menon, LCSW, of Boundless Therapy.
Step 2: Enforce having set breaks
The set breaks help you work longer and increase your overall endurance, further helping you make the most of your working hours.
“Structured breaks are essential for people with ADHD, as they help in preventing burnout or overload,e which is often a precursor to the inclination toward distractions and reduced output,” says Dr. Michelle Dees of Luxury Psychiatry Medical Spa.
“For these people, it also tackles procrastination because set starting and finishing sessions help maintain order and achievement,” says Dr. Dees.
On the other end, Pomodoro can help offset the tendency for ADHD individiuals to hyper-fixate, where they grow overly focused and forget to take care of basic needs.
“One common topic we often discuss is hyperfixation, where neurodivergent individuals experience intense, single-minded focus on a particular area of interest. This “tunnel vision” can lead to spending hours (timeblind) fully immersed in an activity without realizing how much time has passed. During these periods, the brain may ignore basic signals like hunger, thirst, or the need to use the bathroom until discomfort becomes extreme, such as experiencing stomach or bladder pain,” says Antoniette Geerman, a practicing psychiatrist at Psyched Aruba.
“Hyperfixation also has a neurological cost. It depletes dopamine (the neurotransmitter often called the “happy hormone”), which can result in a crash afterward, often likened to a depressive episode or a “come down” similar to the effects of certain drugs. Additionally, the body can suffer from prolonged periods of sitting still, especially when focused on activities like reading or using a computer,” Geerman says.
How the Pomodoro Technique Can Help ADHD
“The Pomodoro Technique can be helpful for people with ADHD. It addresses common challenges like focus, task initiation, and time management,” says Walter Gaman, MD of Executive Medicine of Texas.
“I think one of the reasons the Pomodoro technique works for some people with ADHD is that it introduces a sense of urgency and structure, which helps combat issues like procrastination or difficulty starting tasks. For many people with ADHD, time feels abstract or difficult to manage, so breaking it into small, concrete intervals can make tasks feel more approachable,” says Elvis Rosales, LCSW and Clinical Director of Align Recovery Centers.
Michael Anderson, MA, LPC is the Clinical Director at Healing Pines Recovery, and has over a decade of experience as a Licensed Professional Counselor, employing Cognitive Behavioral Therapy (CBT), Dialectical Behavior Therapy (DBT), and focused therapies.
This is what he had to say about how the Pomodoro Technique can help ADHD:
“When modified to suit individual preferences, the Pomodoro timer method is one of the methods that can work well for individuals with Attention Deficit Hyperactivity Disorder (ADHD). The model helps in addressing the exact nature of problems caused by ADHD helping an individual in boosting their efficiency while reducing stress,” Anderson says.
Anderson explains some of its benefits:
- Structured Focus: One of the main benefits of the Pomodoro technique is that it breaks work into clear and limited boards which is very useful for broad and sometimes fidgety parameters like ADHD to focus on. Looking forward to a break can also help them concentrate and finish the task they are doing.
- Scheduled Breaks: Psychological relief could be offered by letting them take breaks in alter intervals as it could have a large effect on the procrastination in ADHD-afflicted patients. These breaks in time could allow the head to clear and be more productive.
- Reduced Procrastination: Big projects often invoke procrastination by increasing anxiety levels, therefore, within themselves dividing different tasks makes you feel less anxious about the projects that tend to do this very well.
- Enhanced Time Management: The method encourages effective and efficient use of time. Over an extended period, the users can understand how long particular work should take and use this in planning where more accurate planning would be required.
“When used consistently, the Pomodoro technique provides structure, focus, and accountability. The timer enforces taking breaks, which research shows is beneficial for overall productivity. This technique also gamifies work, providing small rewards through completing Pomodoros that tap into dopamine-seeking behaviors common in ADHD. For clients who struggle with time blindness or getting started on tasks, the Pomodoro technique can provide needed motivation,” says Dr. Leslie Sanders, psychologist and Program Director for AToN Center.
Adapting the Pomodoro Technique for ADHD
Anderson offers these considerations when individuals with ADHD employ the Pomodoro Method:
- Customization: Even though the normal Pomodoro schedule is 25 minutes of painstaking work followed by a 5-minute break, it is usually important to adjust it appropriately. Some people may find it useful to work for a much shorter or longer amount of time depending on their attention abilities.
- Tools and Applications: It is appreciated that various Pomodoro apps and tools can assist an individual who has ADHD. These tools routinely include visual time limits, alerts, and techniques for tracking progress, which are useful.
“The structured intervals and frequent breaks can help maintain motivation and reduce mental fatigue. However, effectiveness varies as ADHD manifests differently for everyone. Experimenting with adjusted interval lengths often helps individuals with ADHD tailor the technique to their specific needs,” Gaman says.
It also helps to do some “prework,” that is, setting aside time before the tasks where you lay out the jobs to be done.
“My recommendation is to set aside one hour where you list all of your overdue tasks. Then rank them in terms of priority. 10 being least important, and 1 being most important. Next, use the Pomodoro technique to do task number 1 and only move on to task number 2 when task number 1 is entirely complete,” says Prerna Menon, LCSW, of Boundless Therapy.
You should also feel free to adjust the time periods so they work for you. 25 minutes on and 5 minutes off may not be optimal, and it’s not a hard rule.
“From a therapeutic perspective, I recommend allowing adaptation and modification of the Pomodoro technique based on contextual and individual nuances. For some clients, they have seen benefit in extending the work period to 40-45 minutes instead of the 25, and incorporating more frequent breaks. The key piece of this is to maintain consistency once you develop the technique that works for you,” Menon says.
Finally, it’s important to use your break times to the fullest.
“For example, having a plan to stretch, specifying which stretches to do, followed by deep breathing and a short mindfulness exercise to reconnect the mind and body, can create a more effective and restorative break,” Geerman says.
Real-Life Experiences: Success Stories and Testimonials
Many practitioners shared personal anecdotes with us about how the Pomodoro Technique helped them or their patients navigate ADHD.
“The timed intervals provide structure that can help combat difficulty focusing for long periods. For example, one patient found doing work for just 25 minutes at a time made tasks feel more achievable, helping build momentum to continue progressing through work that previously felt overwhelming,” says Dr. Mark Anton of Slimz Weight Loss Clinic.
“However, the technique does not work for all my patients. Some find the timed intervals distracting or anxiety-provoking, making it hard to achieve a state of flow. The strict timing can also feel restrictive for those who benefit from flexibility. Additionally, the Pomodoro technique alone is not enough—my patients have the most success when also practicing other strategues like limiting distractions, breaking down large tasks, and providing accountability through check-ins,” says Anton.
“As someone with ADHD, the Pomodoro technique is useful when I’m having trouble focusing. The timed chunks make work feel more achievable. However, if I’m deeply focused the timing can disrupt my flow. I’ve found the most success using it when focus is a struggle, but also practicing other strategies like reducing notifications and scheduling accountability with colleagues,” says Richard Mattingly of Share the Struggle.
The best Pomodoro timers for various platforms
You don’t need a special app or equipment to use this method, but many apps on the market make it easier.
“Visual timers or apps that have built-in alarms are much more effective because both auditory and visual cues keep one focused while reminding them to take breaks. Also, planning of activities to be done during the break itself is important; doing things that raise the level of dopamine, such as taking a short walk or stretching, can really create effectiveness for the next work interval,” says Niloufar Esmaeilpour, Registered Clinical Counsellor & Approved Supervisor, Founder of Lotus Therapy & Counselling Centre.
Consistency in how you manage your flow time and breaks is equally important.
“Switching your method up every time you engage with tasks will fuel the dysfunction of the ADHD brain, which thrives in patterns and consistency. It is also helpful to identify other ADHD-friendly strategies that work, such as incorporating movement into your breaks, or using a visual timer instead of an audio timer, both of which support dopamine regulation and maintain energy levels,” Menon says.
Here’s a comprehensive overview of some of the best Pomodoro timers available across Android, iOS, Chrome, Windows, Mac, and the web.
1. Pomofocus
- Platforms: Web (desktop and mobile)
- Features: Customizable timer settings, task management, visual reports, and integration with Todoist.
- Pricing: Free with premium features available.
- Highlights: Designed to help users focus on tasks with customizable work/break intervals and a clean interface. Windows and Mac apps are expected in 2024.
2. Focus To-Do
- Platforms: Windows, Mac, Chrome extension, iOS, Android, Apple Watch
- Features: Task organization, due dates, reminders, detailed statistics.
- Pricing: Free; lifetime premium for $11.99.
- Highlights: Combines Pomodoro technique with robust task management tools.
3. Forest
- Platforms: iOS, Android, Chrome extension
- Features: Gamification by planting virtual trees based on focus time.
- Pricing: Free with optional paid items starting at $0.99.
- Highlights: Encourages productivity through a unique reward system.
4. Toggl Track
- Platforms: Windows, Mac, iOS, Android, browser extensions
- Features: Time-tracking alongside Pomodoro functionality.
- Pricing: Free; starter plan at $10/month.
- Highlights: Ideal for freelancers and teams needing detailed reports on time allocation.
5. Marinara Timer
- Platforms: Web
- Features: Customizable Pomodoro sessions and shareable timers.
- Pricing: Free.
- Highlights: Offers three modes (Pomodoro, Custom, Kitchen) and allows sharing timers via unique URLs.
7. Focus Keeper
- Platforms: iOS
- Features: Task tracking and customizable Pomodoro sessions.
- Pricing: Free; premium features available for a fee.
- Highlights: Simple interface designed specifically for iOS devices.
8. Pomodor
- Platforms: Web
- Features: Basic timer functionalities with customization options.
- Pricing: Free.
- Highlights: Straightforward design suitable for users seeking simplicity.
Common Pitfalls
While the Pomodoro technique can be helpful for managing ADHD symptoms, it’s not a silver bullet.
“However, it’s important to mention that rigid time structures don’t work for everyone with ADHD. Some may find it difficult to stop mid-task after 25 minutes if they’re “in the zone” or hyperfocused, which can cause frustration. In such cases, I believe that adjusting the method is key—maybe extending the work intervals or using the breaks as checkpoints to evaluate whether to keep going,” Rosales says.
It’s also not the best method for every task.
“Another aspect to consider is the type of tasks being done. The Pomodoro method is great for tasks that require focus but aren’t too overwhelming. For more complex tasks, someone with ADHD might benefit from breaking down the steps even further to avoid feeling overwhelmed by the bigger picture. I can say that personalizing the technique based on how the person feels during different times of the day, or even considering factors like motivation and energy levels, will maximize its effectiveness,” Rosales adds.
And for some, Pomodoro may be a poor fit.
“That said, the rigidity of the Pomodoro technique does not work for everyone with ADHD. Some find the enforced breaks frustrating if hyperfocused or disruptive if they re-direct focus when the timer goes off. As with most interventions, the individual’s specific needs and preferences determine whether Pomodoros are helpful or not,” Sanders says.
Even if it works for you, it may not be sufficient to maximize your productivity.
“Additionally, the Pomodoro technique alone is not enough—my patients have the most success when also practicing other strategues like limiting distractions, breaking down large tasks, and providing accountability through check-ins,” Anton says.
“ADHD is personal, and a solution for one person wouldn’t be for the other person,” reminds Lowe.
Conclusion and key points
- Pomodoro Technique overview: It involves breaking work into 25-minute intervals with 5-minute breaks, designed to help maintain focus.
- ADHD challenges: ADHD symptoms such as impulsiveness, distraction, and difficulty organizing can make time management difficult.
- Benefits for ADHD: The Pomodoro Technique provides structure, short bursts of focus, and regular breaks, which can reduce stress and improve time management for ADHD individuals.
- Prevents procrastination: Breaking tasks into smaller, manageable chunks helps limit procrastination, which is common among people with ADHD.
- Customizable for ADHD: Adjusting intervals to suit attention spans (e.g., shortening or extending work periods) improves the technique’s effectiveness for individuals with ADHD.
- Reduces hyperfixation: It helps prevent ADHD individuals from hyperfixating on tasks, ensuring they take care of basic needs like eating and resting.
- Immediate rewards: The technique’s built-in breaks serve as instant rewards, motivating ADHD brains that seek frequent stimulation.
- Task prioritization: Having a clear goal before starting each interval is critical for making the most of the time and staying focused.
- Increased endurance: Structured breaks prevent burnout and help build endurance, allowing for more sustained productivity.
- Limitations: Not all ADHD individuals benefit from rigid time structures, and some may find it frustrating if hyperfocused or in need of more flexibility.
