Lecture on Pomodoro Technique

Introduction to Pomodoro

• Pomodoro: A short, timed interval for focused work followed by a break.
• Origin: Named after tomato-shaped kitchen timers.
• Creator: Francesco Cirillo, developed it as a university student.

Benefits for ADHD

• Helps in staying focused.
• Provides a clear start signal and break time.
• Encourages writing down distractions instead of acting on them immediately.

The Pomodoro Technique

• Structure: Work in 25-minute intervals (pomodoros) with breaks in between.
• Usage: Track and plan tasks using pomodoros.
• Customization for ADHD: Adjust the technique to fit personal needs. Not inherently ADHD-friendly.

Variations of Pomodoro

• Independent Use: Used in various ways by different people.
• Flow State: Some continue working beyond the timer if in a flow state.
• Breaks for Self-Care: Use breaks to practice self-care activities.
• Mini Pomodoros: E.g., 10 minutes of work and 3 minutes of break.
• Reverse Pomodoros: Short work intervals with longer breaks.

Practical Tips

• Ask if a pomodoro is needed to start a task.
• Write down other tasks that come to mind during a pomodoro.
• Use a body double for extra focus.
• Communicate when in the middle of a pomodoro to avoid interruptions.
• Respect others' pomodoros.

Conclusion

• Understanding and usage of pomodoros.
• Encouragement to share personal methods in the comments.
• Thanks to supporters on Patreon.

Personal Note

• Going to take a break and drink water.

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End of Lecture