Executive functioning and the Pomodoro Technique
My background with the Pomodoro Technique
Growing up, we had kitchen timers for cooking with simple instructions: turn the dial past 45 to get it started and then return it to the minutes you wanted it set for. With one minute left, it dinged. When the time was up, it let out a longer ring.
Later, when it was no longer needed in the kitchen, I found it on my dad’s desk. When I asked him why it was there, he said it was a strategy he’d used in the office: set the timer for 50 minutes and when it rang, he would get up and take a 10-minute break. Repeat ad nauseum. He’d been using this strategy for over 40 years by the time I found the timer and he continued to use it in retirement to remind him to take breaks from his hobbies of learning art animation and Adobe Photoshop.
My dad never referenced a name for this strategy but in my work as an executive function coach, I’ve learned this is a version of a popular strategy called the Pomodoro Technique.
Intro to the Pomodoro Technique
The Pomodoro Technique was originated by Frances Cirillo in the late 1980s using a tomato-shaped kitchen timer (“pomodoro” is Italian for tomato) to break work into intervals. It is a time management approach that encourages one to take advantage of the time they have available by breaking it into workable chunks. Specifically, those intervals (known as “pomodoros”) are 25 minutes of work and 5 minutes break. After four 25/5 intervals, take a longer break of 20-30 minutes.
Why does the Pomodoro Technique work?
When we have an unstructured stretch of time ahead of us, such as in a homework or study session, it’s surprising how quickly we lose track of time and, essentially, “waste” it.
Part of what works about this technique is that it is simple and approachable. I can get a surprising amount of work done in 25 minutes and use every minute of that interval because I know I will have a break soon enough.
Another aspect that’s clever about it is that when we try to work hard for too long, we exhaust our brains and our willpower. If I study for three hours straight and then take a break, but still have 1 more hour of studying to do, I’m unlikely to come back from the break. While I might have felt fine through the first round of studying, once I take the break, the energy cost catches up to me.
Think about a time you were hard at work on a project, maybe not even looking up for a few hours: did you have energy left for any other activities after that, no matter how appealing they were? You’ll avoid the burned-out feeling many of us have at the end of a workday or homework session if you follow the Pomodoro Technique.
I can get a surprising amount of work done in 25 minutes and use every minute of that interval because I know I will have a break soon enough.
How do I get started with the Pomodoro Technique?
Cirillo, the creator of the technique, recommends the use of the simple kitchen timer for a few reasons: setting the timer is an indication to yourself that you are committed to focusing on the task for 25 minutes, the sound of the ticking is an external reminder of your determination to complete the task, and the ringing of the timer announces your break.
You can use any timer you have access to, but if you prefer something more automated, there are apps that will run a timer for you. Some mobile or web-based timers include Pomofocus, Pomodor, Marinara Timer, Tomato Timers, Focus Booster, Clockwork Tomato, Focus 10, Pomoductivity, and Flat Tomato.
Keep in mind that the break component is important. I emphasize this to my students. They should get up, get a drink of water, get a healthy snack, and set up for the next task (if needed). I advise against getting on their devices or turning on a video during the briefer breaks because those tend to be harder to pull out of when the break time is up, but I also understand that for many people, that’s their preferred way to spend break time.
During the work interval, I advise using some of the focus tips I recommended in my article about free executive functioning apps: silence notifications, open a new window, and put your phone on do not disturb.
Can I adjust the time frame of the “Pomodoros”?
Sure. The trademarked Pomodoro Technique is specifically the 25/5 intervals, but it’s okay to individualize it for yourself. Maybe your child can’t yet focus for longer than 10 minutes. Start with something that’s challenging (12 minutes) but not off-putting (20 minutes). Then as they build stamina and success at that limit, you can build toward 25/5 intervals. If you’re going to start at a shorter focus interval, I would also reduce the shorter break times to no more than 3 minutes.
If 25 minutes seems too short, you can try extending it to 30 or 45 minutes. I wouldn’t recommend more than 50 minutes of straight work time. Remember, part of the purpose of this technique is to avoid burnout and allow for efficient work periods. As we build out the work interval time, we risk opening it up to the unstructured time we were trying to avoid in the first place.
My suggestion if you’re going to extend the work interval is to have a clear list of what you will work on. For example, if I have a math worksheet and science studying to do, I might list out: complete math problems, make science notecards, and work on study guide, to help me structure the work period. This is of course a strategy you can use for the typical 25/5 intervals as well.
Can I set up my child and walk away?
This technique will most likely require monitoring and prompting initially. It will be important for your child to understand also that if they have time left in the interval, they should use that remainder to either “overlearn” material or engage in self-reflection. Essentially, if the timer is set, work isn’t done until it rings.
When your child has mastered the Pomodoro Technique, it can be another great technique to build studying independence and help avoid the homework power struggle.
Does the Pomodoro Technique really work?
Yes, it does! Again, your intervals can be individualized, but there really is something to telling yourself “I’m going to work for xx minutes and then take a break” to help us commit to a task.
I used the technique to write this article, as a matter of fact, and it took 5 “Pomodoros” to do so. My “Pomodoros” varied in length because I have an infant at home and I could only work during his naps, but it was very beneficial in helping me with getting started. I have a long to-do list these days that I can only accomplish during his naps. Using this technique, I was always able to start writing as opposed to getting distracted because, when I set the timer, I told myself I could do the rest once I’d sat down for at least 25 minutes to write.
Our executive functioning coaches have helped students of different ages and circumstances successfully set up time management systems for themselves and they all saw the benefits. If you think we can help your child with time management or other executive functioning strategies, we’d love to hear from you!
About the author:
Tulin S. Akin is a certified school psychologist who has been working as a tutor and Executive Function coach with Chicago Home Tutor since 2015. Prior to CHT, she worked in public schools (elementary and high school) for eight years, after getting her specialist degree in school psychology for Illinois State University. Tulin works with students in all academic areas but has chosen to specialize in EFs after observing the affects of poorly functioning EF skills on student performance and long-term functioning. Her articles are based on reviews of current research literature, texts for practitioners, and hands-on supports for students through college age.
