Study strategies for ADHD: The Pomodoro Technique
As ADHD tutors, we're excited to kick-off a new series where we'll be discussing study strategies for students with ADHD. This is an extension of an article we recently wrote about teaching strategies for students with learning disabilities.
This is also a technique which we sometimes incorporate into educational therapy sessions since it's a great tool to be used across subjects and disciplines and since it fits into the broader framework of self-advocacy and learning how to learn.
Today, we'll be discussing the Pomodoro Technique: what it is, how to use it, and why it's a great study technique for students with ADHD.
The Pomodoro Technique: What is it?
The Pomodoro Technique is a time management strategy created by Francesco Cirillo. It's called the Pomodoro Technique because "pomodoro" means "tomato" in Italian, and Cirillo was using a tomato-shaped kitchen timer when he originally started using this method.
The original Pomodoro Technique Cirillo used is described below.
Decide what task you need to do.
Set a timer for 25 minutes.
Start working on the task.
Stop working when the timer for 25 minutes goes off. (Completing steps 1-4 is considered completing one "pomodoro".)
At the completion of "pomodoros" 1-3, take a short break for 5-10 minutes. At the completion of the 4th "pomodoro", take a long break for 20-30 minutes.
“Pomodoro means 'tomato' in Italian, and Cirillo was using a tomato-shaped kitchen timer when he originally started using this method.”
The Pomodoro Technique: How to use it?
What's important to realize about the Pomodoro Technique is that it can and often should be modified! We always want to start with small, achievable goals to set our students up for success. For many students with ADHD and learning challenges, 100 minutes of work will be far too long.
We need to start where your students are and build from there. The first time you try this, start with an interval that is achievable. For some students, it may be a challenge to focus for even five minutes. That's OK! We can't improve unless we start where we are. Work intervals, break intervals and number of pomodoros (or rounds of work) can be modified for your individual student and changed over time! Below is a modified Pomodoro method which may be a better fit for student. This is just an example of modifications you can make! It may take some trial and error to make it work for your student.
Decide what task you need to do.
Set a timer for 10 minutes.
Start working on the task.
Stop working when the timer for 10 minutes goes off. (Completing steps 1- 4 is considered completing one "pomodoro". Steps 1-3 will be repeated 3 times to total 30 minutes of work or 3. "pomodoros").
At the completion of "pomodoros" 1- 2, take a short break for 5 minutes. At the completion of the 3rd "pomodoro", take a long break for 20 minutes.
The Pomodoro Technique: Why it can be a good match for students with ADHD
We hear a lot from parents and teachers we talk to that their students with ADHD can take all day staring at a book, chapter or notebook and not get any studying done. It can be very overwhelming to have a whole day to study! For students with ADHD, it is often hard to know where to start or how to use your time effectively. It can also be easy to procrastinate and put off studying when you know you've got a long window of time available.
The Pomodoro Technique breaks study time into small, manageable intervals with rewards built in after concentrated efforts of productive time. It can feel much more manageable to study for 10-25 minutes at a time with breaks built in as opposed to trying to study all day with little structure and breaks "as needed".
“Work intervals, break intervals and number of pomodoros (or rounds of work) can be modified for your individual student and changed over time!”
Pomodoro FAQs
What if I'm unable to focus for the full 25 minutes and I find myself trailing off thinking about other things?
If your focus just drifts for a few moments, then you can get back to working to complete the interval. No one completes an interval "perfectly". Be easy on yourself and just get working again and take scheduled breaks as they come up.
If you find your attention is drifting almost every time you try a certain interval, that interval may be too long for you. Try shortening the interval and maintaining focus during that new shorter interval. Once you're used to focusing for the new interval, you can gradually increase the interval length.
What if I don't complete my task in 100 minutes?
You can complete as many rounds of "pomodoros" as you need. Once you take the long break, you can begin a new round of work/breaks as soon as you're ready!
Are there any apps for the Pomodoro Technique?
One of the beauties of the Pomodoro Technique is that it's very low tech. All you really need is any timer! That said, if you'd prefer a tech assist, you can check out Pomodor for a simple web based timer or the Forest App to build a whole forest of focused time! There are lots more out there if you want to search your phone's app store.
What if the Pomodoro Technique doesn't work for me or my student?
Consider enrolling the help of us here at Progress Parade for 1:1 educational therapy or executive functioning coaching. We can help you troubleshoot and suggest modifications to this technique or find other study strategies which may be a better fit!
You can book a free consultation with us at any time!
The Pomodoro Technique: what it is, how to use it, and why it's a great study technique for students with ADHD.
