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Reset Your Brain in 25 Minutes: The Pomodoro® Mental Health Hack

Time Makes the Difference
Time Makes the Difference

How often do you find yourself overwhelmed by a school or work assignment that requires high levels of concentration and a fair amount of effort? Perhaps this only happens to you once in awhile, but some individuals experience this on a regular if not daily basis.

Frequently experiencing overwhelm related to work or school can lead to many negative outcomes, including a lack of motivation, fatigue, decreased productivity, poor performance, impaired work-life balance, missing important deadlines and even mental health issues. In a fast-paced society where productivity demands are high, it's important to find a sustainable solution to this distressful situation. One solution worthy of exploration is the Pomodoro Method.


A Simple Explanation of the Pomodoro Method

In the late 1980s, Francesco Cirillo created the method while studying, using a tomato-shaped kitchen timer. The name “Pomodoro,” actually means tomato in Italian. He found that working in 25-minute intervals helped him stay focused and avoid burnout. After each 25-minute session (a “Pomodoro”), he’d take a 5-minute break, and after four Pomodoros, a longer break of 15–30 minutes


A 5 Step Example of the Pomodoro Method

  1. Choose a task you want to work on.

  2. Set a timer for 25 minutes—this is one “Pomodoro.”

  3. Work on the task without distractions until the timer rings.

  4. Take a short break (5 minutes) to recharge.

  5. After four Pomodoros, take a longer break (15–30 minutes).

Simple Ways to Use the Pomodoro Method in Everyday Life If you would like to give the Pomodoro Method a try, you can be as simplistic or technical as you would like. The simple method is just using a kitchen time like Cirillo did. Today, we have both manual and electronic timer versions, you can even use your microwave, phone or an electrical assistant (Alexa®, Siri® or Cortana®).


If you're up for something more technical, check your Apple or Android playstore for an app that you can install on your Smart Phone. It's you are looking to learn more about this strategy, The Pomodoro Technique® website (https://www.pomodorotechnique.com/) has a variety of items for purchase including a physical tomato timer, courses, software options, personal training, a book, and also a few freebies (with optional donations) as well.


When is the Pomodoro Method Most Beneficial?

The Pomodoro Method may not be a perfect fit for all situations, but there are certainly times when it can really help. Several research studies have been completed to see what benefits can result from employees or students using this technique.


Using this technique can be very beneficial for individuals that have trouble getting started or staying on task. Knowing that you ONLY need to work for 25 minutes, tells your brain that this is a very doable, time-limited goal and can be very motivating. It can also be beneficial for those who don't know when to stop working. They can sit at a desk for hours and either become exhausted or unproductive when they can't concentrate anymore and become distracted. With social media apps at our fingertips, it can be challenging to stay focused on what needs to be accomplished in any given day.


Whether you need helping getting motivated to start a task or need to be given permission to take breaks or stop working, the Pomodoro technique has the potential to be a real stress reducer. Time away from a task can provide a new perspective on things. It provides time to reset and begin again. During the 5 minute recharge time, you can close your eyes, grab a snack, get outside for a breath of fresh air, take care of something unrelated like feeding your fish, walking your dog, or giving a family member a hug! Whatever you choose to do, mentally you WILL feel better and ready to resume your task.


Alternative Workflow Solution Options

One study pointed out the obvious, that if we know there is a break coming every 25 minutes, you are going to be interrupted. There are individuals and circumstances in which a break every 25 minutes is not going to work. The good news is that there are other options which also have the potential to really make your life better too.


One option is a called "Flowtime", where an individual determines what works for them. Perhaps when doing deep work that requires longer periods of concentration, where a break in the flow can be detrimental, breaks are only needed every 90 minutes. Perhaps breaks only occur at the end of sections of work, rather than after a designated number of minutes. Maybe its the need to use a restroom or get a drink of water that prompts a break. This is what is known as a semi-structured approach, where this is a plan but it may not be consistent or follow a rigid schedule.


Another option is "Self-Regulated" which is the least structured of the three approaches mentioned. This means you decide when or if to take breaks. While it may seem that this provides the most freedom, it also provides the most freedom NOT to do what is in your best interest. You may think "pushing through" for another hour is a good idea, so you push too long. You may think looking out the window at the birds on the telephone wire every time you notice them is a good idea, and you're taking more breaks than working. On the other hand, if you know yourself well, and can adapt as needed within reason, this can also be a good option.

Summary

Whether it's the daily grind of work, or special projects, many of us face looming deadlines that require a workflow system that both gets the job done and keeps us sane. One option to help us get and stay motivated, while giving our brains and mental state a needed refresher, is the Pomodoro Method. When using this technique, individuals work for 25 minutes followed by a 5 minute break. Other beneficial techniques such as Flowtime and the Self-Guided approach offer more flexibility which may be beneficial as well. If what you're doing right now is leaving you overwhelmed and exhausted, it's time to look into a new approach today!


References


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