I can't even count how many productivity hacks I've tried — breaking tasks into tiny steps, forcing myself to do the hardest thing first, sticking to a routine. But none of it worked.
Every method I tried made me feel worse.
So, one day my former CEO introduced the Pomodoro technique to our small team of less than 10 people. Every morning, we picked one specific goal to focus on for the day. Back then, I cut my workday from 8 hours to just 5 hours.
Since it worked so well, I decided to use the same method when I started writing online.
At first, I wasn't sure how well it would work for me, but when I started writing online, I figured I'd give it a try. Surprisingly, it worked. I managed to stay consistent with my writing for two years, something I never thought I'd be able to do.
That's pretty cool, especially since I've always had a hard time sticking to routines.
Now, every time I check out ADHD stuff, Pomodoro is always one of the first things people talk about. Honestly, it feels overhyped.
But you probably know that no single method or system will work for us ADHD folks forever. We need to keep tweaking and adjusting things to make them work over the long haul.
I've discovered a few reasons why Pomodoro sometimes just doesn't cut it for me.
Stick with 25/5 min rules
The Pomodoro Technique is all about working for 25 minutes and then taking a 5-minute break. After doing this four times, you get a longer break, usually between 15 and 30 minutes.
It worked well for the first 5 months, but then I started feeling stuck again.
I've played around with a bunch of different setups and figured out what works best for me based on my mood and how I'm feeling.
I've found three Pomodoro intervals that work best for me.
- 25/5 (25 min focus with 5 min short breaks)
- 50/10 (50 min focus with 10 min short breaks)
- 45/15 (45 min focus with 15 min short breaks)
I switch between them depending on how my brain feels.
When I go with the 25/5, my brain doesn't mind how short it is — once the timer's on, I'm locked in until the bell rings. This setup works best for simple tasks where my brain already knows what to do, like creating routine designs, responding to emails, or handling administrative stuff that doesn't require much creativity.
When I'm fully energized and my brain is super focused, I use the 50/10 setup. This works great for familiar tasks like writing, where I need to dive deep without getting distracted. Shorter intervals like 25/5 just break my flow and make me switch between tasks more often, which slows me down.
Then there's the 45/15, which I use when I'm feeling pretty balanced. I go with this for bigger tasks or new projects where I'm not sure where to start. During the 45 minutes, I'll use the time to brainstorm, watch some YouTube, or scroll through social media for inspiration. After that, I can outline my next steps. The longer 15-minute break is great for relaxing and giving myself a little reward, which helps since new tasks can be more demanding but also pretty exciting
I've tried some Pomodoro setups that don't work for me, like doing 1 hour of focus with 10-minute breaks. I get that some folks want to pack in as much productive time as possible, but for me, if I aim for 4 hours of focus, it ends up being 4 hours and 40 minutes total, and that just doesn't feel right.
However, I know some people with ADHD prefer shorter time blocks, like 10 minutes of focus with 3 minutes of break.
Full set Pomodoro cycle
Another thing that's different for me: I don't stick to the typical full Pomodoro schedule. That's just not how my mind works.
Ordinary long breaks in Pomodoro are usually just around 30 to 45 minutes, which isn't enough for me to fully recharge and force my brain back to focus mode.
Instead, I split my day into morning, afternoon, and evening sessions.
For instance, I might work for 3 hours in the morning, take a relaxed break, and come back in the afternoon for another 2h Pomodoros. Then I'll take another break and maybe work for another 2–3 hours in the evening if needed.
I usually need at least 1 to 2 hours for a break before I can get back into focus mode.
If regular folks use Pomodoro to manage their focus, I use it to regulate breaks and feed my brain's dopamine cravings. Especially for tasks I dislike and can't get into a flow with.
ADHD can make it tough to finish things we don't like because our brains have trouble with executive function. If we're not into it, it's hard to stay motivated.
The reward during my break time is the thing that motivates me to get them done.
Yes, I might take longer to finish tasks compared to others. But it works best for me, rather than letting my brain burn out and eventually lose all motivation for the task.
The Noise
Some creators keep their Pomodoro sessions completely silent. I can only hear things like paper rustling, highlighters scooping, mouse clicks, or crossing out the iPad screen. These natural sounds make me anxious instead of helping me focus.
Picking suitable noise helps me to stay engaged with my task. A study found that music without lyrics can help people with ADHD understand what they're reading better.
So far, Lo-fi music is the most popular choice that many people use.
Again, I can't just stick to one type of sound — it depends on how I need my brain's function at the moment.
I've got four favorites that I switch between:
- white or brown noise
- piano instrumental
- binaural beats music without lyrics
- Nature sounds like rain or a bonfire
White noise is my go-to when my brain is overloaded with thoughts or distractions. It helps quiet everything down so I can focus. Also like hitting a mental reset when everything feels too loud in my head.
When my brain feels tired and needs calming, I switch to instrumental music. No lyrics, just mellow tunes that keep me in rhythm without overwhelming me. It's great for staying productive while giving my brain a break.
Binaural beats are my secret weapon for deadlines. They sync with my work pace and somehow make me move faster. Binaural beats use two slightly different tones in each ear. They help sync my brain and improve focus by having my brain process the difference as a beat.
So, pay attention to which types of noise or music work best for you and which ones make you more anxious.
The tools
Another key thing is the tools I use for Pomodoro.
People often use classic timers like the red tomato timer. Classic timers like the red tomato or external timer tools are common. However, additional physical tools don't work for me. They're a hassle, and I might forget to carry them when I go out or even leave them behind in public spaces.
So, the best move is to use a tool built into a device I always carry, like my laptop or phone.
I have a bunch of favorite ADHD playlists on YouTube, but I also use Pomofocus for its custom timer and noise options.
Sometimes, a full-screen timer on my phone gives me a boost, or having a playlist with a study buddy from another creator helps me stay motivated and accountable.
So, there you have it
The Pomodoro Technique is a valuable tool for many, but it's essential to acknowledge that it may not be a one-size-fits-all solution.
For me, the strict structure and time limits of Pomodoro can get overwhelming with ADHD. What worked before doesn't always work now, so I've had to keep tweaking things to fit what works best at the moment.
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