Expand Your Focus: How the Pomodoro Technique Stretches Your Cognitive Abilities
Some benefits of the Pomodoro Technique include:
• Improved focus and concentration.
• Less stress
• Better interruptions management.
• Higher levels of motivation.
Invented by Francesco Cirillo in the ’80s as a university student who himself was struggling to complete assignments.
It has been scientifically proven to instantly help you concentrate and accomplish more focused work for longer periods.
https://www.sciencedaily.com/releases/2011/02/110208131529.htm
The average mind wanders anywhere from 15 to 20% of the time, according to researcher Jonathan Schooler.
If you’re like me, you also struggle to sit and focus for extended periods.
This technique massively improved my workflow.
The technique has 3 rules for getting the most out of each interval.
Rule 1: Break complex projects into smaller tasks.
Rule 2: Group small tasks together.
Rule 3: Do not break a Pomororos with distractions.
Now let’s get to the 6 steps of the Pomodoro Technique.
Step 1:
Choose a single task you will focus on and write it down.
Have a written “Must-Do” list before working. (Only important items.)
Step 2:
Set a timer for 25 minutes.
A phone timer will work but a kitchen timer works best.
Step 3:
Make sure to work on the task until the timer rings and then place a checkmark on your paper.
Visual tracking of time & work is essential.
Step 4:
Take a short 5-minute break.
Don’t forget to set the timer.*
Step 5:
Set time for 25 minutes and begin working again.
Take another 5-minute break.*
Step 6:
Now after 3–4 sessions of this, take a longer break.
Anywhere from 20–30 minutes.*
Remember no technique is 100% perfect for everyone.
So make sure you experiment with time and sessions.
Find what works best for you!
I hope you find value in this technique as I did!
Bless
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To Summarize:
- Use a timer (preferably not your phone)
- Take breaks
- Take longer breaks after multiple sessions
- Experiment
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