Step 1
Choose your task Pick one specific task you want to work on and write it down.
ADHD Pro Tip: Begin with the smallest meaningful task .
Step 2
Set the timer (traditionally 25 minutes). Use this handy Pomodoro timer.
ADHD Pro Tip: Set the timer for shorter work sessions until you build momentum.
Step 3
Work with full focus Dive into your task and work on it without any distractions – no phone, social media, or other tasks.
ADHD Pro Tip: This doesn’t always mean in silence. Choose the environment where you work best.
Step 4
Take a 5-minute break When the timer goes off, step away from your work. Stretch, grab water, or take a few deep breaths.
ADHD Pro Tip: Purposefully look at what you accomplished and celebrate your progress, however small.
Step 5
Take a 5-minute break When the timer goes off, step away from your work. Stretch, grab water, or take a few deep breaths.
ADHD Pro Tip: If you’re achieved a ‘flow’ state, breaks are optional.
Step 6
Track your progress Make a small mark or note each time you complete a session. You’ll be surprised how much you accomplish!
ADHD Pro Tip: Mastering the Pomodoro takes time. Your performance will improve with practice.
