Pomodoro Technique ADHD ; 4 Tips To Manage Your Time Productively

ADHD (Attention deficit hyperactivity disorder) is one of the most prevalent mental disorders among children in the United States, affecting over six million children.

Individuals with ADHD often experience challenges of time management due to specific conditions associated with this disease. 

In this article we are going to discuss “Pomodoro technique ADHD” which has been proved very beneficial for the individuals having time management issues.

What is ADHD ?

ADHD is actually a neurodevelopmental disorder characterized by a persistent pattern of inattention, hyperactivity, and impulsivity that interferes with daily functioning and quality of life.

Some common symptoms of ADHD include difficulty in paying attention, being easily distracted, forgetfulness, frequent fidgeting, restlessness etc. 

One of the important aspects affected by this disease is time-management, for which we have a solution for you that is the Pomodoro method ADHD.

ADHD can have significant negative impacts on various other aspects of life, which results in poor academic performance, relationship distress with your spouse or parents.  ADHD also affects your employment which may lead to quitting job

What is Pomodoro Technique ADHD ?

A study conducted by University of Illinois showed that being tied up to your desk for long hours actually reduces your productivity, while regular short breaks keep you focused and energized.

Pomodoro technique ADHD aims to improve productivity and focus in ADHD patients by breaking work into manageable intervals, typically 25 minutes in length, called “pomodoros“, which are followed by short breaks. 

Pomodoro for ADHD

The core concept of this technique revolves around working in focused, uninterrupted bursts. 

To apply the technique, one starts by selecting a task to work on. 

Set a timer for 25 minutes and work on the task with complete concentration until the timer goes off. 

This 25-minute period is considered one pomodoro. 

After each pomodoro, take a short break of around 5 minutes. After completing four pomodoros, take a more extended break of 15-30 minutes.

The technique is based on the principles of timeboxing and minimizing interruptions. As ADHD patients cannot focus and have attention deficit, this technique provides them short periods of time which are favorable for them to focus and pay attention.

By committing to work on a specific task for a defined period, affected individuals create a sense of urgency and motivation. The short breaks provide an opportunity to rest, recharge, and reflect on the progress which has been made. They also help prevent burnout.

The Pomodoro method ADHD offers several benefits. First, it improves time management by encouraging affected individuals to estimate and allocate time for tasks more accurately.

It also enhances focus and concentration by breaking work into manageable chunks and setting clear boundaries. Moreover, the technique combats procrastination by instilling a sense of discipline and structure.

Another advantage of the Pomodoro Technique is its adaptability. It can be applied to various types of work, from studying and writing to programming and creative endeavors. The technique promotes self-awareness as individuals learn about their working patterns, attention span, and energy levels.

 How to avoid interruptions in Pomodoro?

To avoid interruptions in Pomodoro Technique for ADHD, we will use a method called time-boxing. Time-boxing means that once you assign a set of activities to a specific time period, you should stick to that timeframe and not change the deadline for those activities.

The idea behind time-boxing is to help you concentrate better by protecting each pomodoro. When you protect a pomodoro, you minimize interruptions.

There are two types of interruptions you need to deal with:

1) Internal interruptions: 

These are interruptions that you initiate yourself, like feeling the need to check emails/social media or get a cup of coffee.

2) External interruptions: 

These interruptions come from outside, such as phone calls or requests from colleagues.

Pomodoro Technique for ADHD

To handle interruptions effectively, you need to follow the “indivisible rule“. As a pomodoro represents 25 minutes of uninterrupted work and cannot be split into smaller parts. 

You can’t have half or a quarter of a pomodoro. If a pomodoro gets interrupted and you can’t deflect the interruption, then it’s considered as if the pomodoro never started.

By using the ADHD Pomodoro Technique as a time-boxing tool, you can improve your focus and concentration by reducing interruptions. This, in turn, helps reduce anxiety about time passing, as well as minimizing time wasted.

Time Blocking ADHD: 

It is a strategy, which is very similar to Pomodoro technique ADHD, specifically designed to support individuals with ADHD. 

Time blocking involves dividing your day into distinct blocks of time, each dedicated to specific tasks or activities. This technique helps individuals with ADHD to structure their time, prioritize their tasks, and ultimately improve focus and productivity. 

4 Tips To Manage Your Time Productively : 

Here are the tips which you can follow to make time as your friend instead of your enemy:

1) Creating a schedule: 

Time blocking ADHD involves creating a schedule or a planner that visually represents your day in blocks of time. This schedule serves as a guide, providing a clear overview of your planned activities and the allocated time for each task.

2) Prioritizing tasks: 

Time blocking encourages individuals to prioritize their tasks and allocate appropriate time based on importance and urgency. By identifying key priorities and scheduling them into specific time blocks, individuals can ensure that critical tasks receive sufficient attention and are completed in a timely manner.

Time management ADHD pomodoro

3) Incorporating breaks: 

Time blocking ADHD acknowledges the need for breaks and transitions between tasks. Individuals with ADHD can allocate specific blocks for rest and relaxation. These breaks can provide mental respite, reduce fatigue, and improve overall productivity.

4) Visual cues and reminders: 

Time blocking often involves using visual cues and reminders to stay on track. Color-coding time blocks, using timers or alarms, and setting notifications can help individuals with ADHD stay focused and aware of their schedule.

TED Talks and Pomodoro Technique : 

TED talks are incredibly popular presentations where speakers share their ideas on various topics. The interesting thing about these talks is that every speaker is given a maximum time limit of 18 minutes only. 

This timeframe is considered ideal because it’s long enough to deliver a substantial presentation but short enough to keep people engaged. 

Pomodoro method Adhd

Traditionally, lectures last for 50 minutes and it is prevalent in many institutions. However, recent scrutiny has questioned its effectiveness. 

Critics argue that a student’s attention span declines significantly after 10 to 15 minutes, which aligns with the 18-minute limit used in TED talks. If students can only focus for shorter intervals, subjecting them to a 50-minute lecture is inefficient.

Based on this observation, many experts suggest that lecture sessions should not exceed 10 to 15 minutes to accommodate the biological attention span of students, which is in accordance with Pomodoro technique.

So considering the success of TED talks within a limited time frame, there is a valid argument that breaking down lectures into shorter segments is the most efficient method to optimize students’ attention and create effective learning experiences.


In conclusion, the Pomodoro Technique ADHD is a valuable tool for affected individuals. The Pomodoro Technique’s emphasis on short, focused bursts of work followed by regular breaks aligns well with the attention span limitations often experienced by individuals with ADHD.


A: Pomodoro length is very subjective because each individual has his own attention span. So the best pomodoro length would be a customized length based on the attention span of that individual. However, the recommended average pomodoro length is 20-25 minutes.

A: If you are suffering from this disorder, and face difficulty while studying then you should try pomodoro technique ADHD as it is very beneficial for time management and productivity.

A: It happens because the affected individuals have a lack of attention in their work, that's why they need more time to perceive and understand their task. In this way they run short of their time.


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