Benefits Of the Pomodoro Technique For ADHD

All of us feel overwhelmed and burdened by our daily responsibilities from time to time. But for people with attention deficit hyperactivity disorder (ADHD), these challenges come up at an all-new and heightened level every day. For them, it is a daily struggle to organize, plan, and get tasks done. If you are one of them (god bless you), you might have tried planning techniques and eventually thrown them in the dustbin due to their utter ineffectiveness. You could also have put your faith in a number of organization apps that have failed you time and again.

Well, we have a time management tool that might actually work for you. The Pomodoro technique has been an effective time management tool that has been found to be beneficial among people with ADHD. However, before diving straight into the benefits of the Pomodoro technique for ADHD, let us first understand what it is and how it works.

Benefits of pomodoro technique

What is the Pomodoro Technique?

The Pomodoro technique is a six-step process used for creating a productive schedule that also caters to the needs for rest and rejuvenation. It is just like time blocking. The only difference is that here the timer is used to indicate breaks in between work time.

Francesco Cirillo created the Pomodoro technique in the 1980s. Pomodoro is an Italian word that is used for tomato. Here it dignifies Cirillo’s tomato shape that he used to implement the tool.

Read more: ADHD Awareness Month

How does the Pomodoro Technique Work?

The working of Pomodoro technique is divided into two parts – work time and break time.

Work Time

During this time, the individual must take up work or tasks they need to complete. In the next step, set the timer to 25 minutes and begin working undisturbed until the timer stops. 

Break Time

When the timer stops, put a mark on a piece of paper stating that you have completed one entire cycle of the Pomodoro technique. After this, take a five-minute break from the task and resume for the next 25 minutes. After four consecutive Pomodoro cycles, take a long 20-30 minutes break to rest yourself properly.

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What are the benefits of the Pomodoro Technique for ADHD?

It is essential to use the Pomodoro technique for ADHD because it breaks down a seemingly huge task into smaller and accessible chunks. Since it sets a particular time for work and subsequent rest, it breaks the cycle of hyperfocus in people with ADHD. 

However, given how diverse and vast the spectrum of ADHD is, the Pomodoro technique might need to be readjusted in order to fit an individual’s needs. For some people getting into a focused mode is difficult. Therefore, the work time of 25-minutes might need to be stretched longer. Other than that, some people might need shorter worker times and even shorter break times of 2 minutes to boost their productivity. 

If you are someone with ADHD, there is no one else who gets you better than yourself. Therefore, do not worry about bending and twisting the technique around your needs to get the maximum results.


The most important part of using the Pomodoro technique for ADHD is allowing it to fit your work style the best. That way, you will be able to maximize your productivity and concentration spans while adequately resting yourself.

However, the Pomodoro technique for ADHD is not a substitute for proper professional help. Therapy is a potent and clinically powerful tool for people with ADHD. Access to therapy has become easier with the advent of online therapy platforms. To find out about the most affordable and convenient online therapy platforms, click here.

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