Adapting the Pomodoro Method for Neurodiverse Needs
The Pomodoro Method was created in the 1980s by Francesco Cirillo and is a commonly recommended productivity method. The technique outlines a series of no-interruption time blocks interspersed with scheduled breaks and is named for the tomato shaped timer the creator used for his first session. The process goes something like this:
Create a list of what you need to complete.
Let others know you are not to be disrupted for 25 minutes.
Set a timer for 25 minutes, then take a five-minute break.
Repeat this 25/5 block for four sessions and then take a longer break of 15-30 minutes
Mark each completed Pomodoro with an X- if you get distracted you do not complete the Pomodoro and should note that the cycle was broken.
You can learn more about the traditional method from this Lifehacker article.
This system offers accountability, sets specified work periods to prevent fatigue, and offers a bit of gamification as you seek to work against the clock. It works well “out-of-the-box” for some people, but may require modification for others- especially those who are neurodiverse.
One constant concern I hear from neurodivergent folks about the technique is that it is rigid and may interrupt the laser focus that a neurodiverse individual may have developed after hours of inability to focus. I’ve also heard that break times may encourage users to engage in distracting tasks that prohibit returning to work- like scrolling through social media or chatting with a coworker or family member.
To help mitigate some of these concerns, I recommend adapting the method to suit your needs. The Pomodoro Method is a suggestion, and you may require something slightly different. Here are a few ways that you might consider adapting the methodology to your needs:
Change the length of your sessions: You may find that you need shorter work periods, or longer ones to suit the level of focus you have for a particular task or your available focus. Try setting your timers for 20/5, 25/10, or 45/5 to allow for periods of low focus or periods of hyper-focus.
Don’t skip the breaks, but do set boundaries: It may be frustrating to tear yourself away from a task you have hyper-focused on, but taking a few minutes to rest your eyes, stretch your body, and drink some water are crucial to your well-being and preventing burnout. These breaks prevent suddenly coming to reality realizing you are dying of thirst and have been putting off using the restroom for a few hours. Additionally, sometimes a quick walk to the kitchen is all we need to have a breakthrough on a difficult problem. To keep these breaks functional- consider putting limits on when and how you will use social media during your session.
If you really need to, you can skip the break: OK, if you really need to finish that last paragraph or you’re almost done with that one email, or if that deadline is looming too hard, go ahead and skip the break if you need to. Just be sure to care for yourself once your task is complete.
Give yourself time to adapt: This method can be vastly different to what you are used to. You may be someone who waits until the very edge of the due date to pull off a marathon session of work or someone who prefers to hyper-focus for a few hours. Changing to a strict schedule can be a bit of a shock or feel restrictive. Trying out just a few sessions a day and adapting via the methods above can help make this structure fit your work style more effectively.
Here’s my preferred Pomodoro style:
30/5 timing- I find that this gives me a longer block to work within, but that after 30 minutes of computer time I’d like to give my eyes and body a break.
I use the YAPA desktop app because it’s minimal and doesn’t draw me into my phone to turn off a timer or to check how long until the timer goes off. I’m not a big fan of visual timers for this type of work as I feel like I can get sucked into waiting for the ding.
I don’t track my “successful sessions” with checkmarks. I find that I can ignore my needs in favor of securing that little tick and it’s not a great fit for my mindset.
I don’t use my phone or check new emails during the 5-minute break. I get up, stretch, walk to refill my water, use the restroom if needed, and then return to work. It’s too easy to get caught in an endless scroll pattern otherwise.
