The Pomodoro Technique
The Pomodoro Technique has been a favorite of mine since college, though I’ll go through periods where I forget how amazing it is and periodically rediscover it.
It’s a great way to wrestle through anxiety, writer’s block, and straight up get through shit you. Do. Not. Want. To. Do.
And if you were born in the 1900’s like me (Jesus Christ) you might recognize distinctly where the name comes from:
Yep. The humble tomato kitchen timer.
The Pomodoro Technique was developed in the late 1980s by Francesco Cirillo, inspired by the tomato-shaped kitchen timer Cirillo used while studying at university.
Turns out, “Pomodoro” means tomato in Italian.
How The Pomodoro Technique Came to Be:
Francesco Cirillo was a university student struggling to focus on his studies and complete assignments. Feeling overwhelmed, he challenged himself to just dedicate a solid 25 minutes to his work, using a kitchen timer shaped like a tomato to keep track of time.
This experiment proved to be surprisingly effective, leading to the development of what is now known as the Pomodoro Technique. The beauty of this method lies in its simplicity and the psychological satisfaction it provides by breaking large, intimidating tasks into manageable intervals, separated by shorter breaks.
Why it Works
The Pomodoro Technique, is grounded in principles that align closely with cognitive psychology and neurological research.
Through this research we have found The Pomodoro Method:
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Breaking down work into manageable intervals reduces the psychological barrier to engagement, known as “task initiation.”
A study published in the Journal of Consumer Research in 2011 explored the "mere urgency effect," which explains that shorter deadlines, even if artificially imposed, can increase the urgency to complete a task, thus reducing procrastination.
By setting a short, finite working period, the Pomodoro Technique decreases the cognitive load associated with the task, making it feel more manageable and less daunting. -
Neurologically, the human brain has a limited attention span.
Research suggests that the average individual can concentrate effectively for about 20-25 minutes. After this period, attention starts to wane, and cognitive performance may decrease.
The short breaks prescribed by the Pomodoro Technique allow the brain to rest and reset, helping to maintain a high level of cognitive function throughout a longer task or project.
This is supported by findings in cognitive science that stress the importance of rest periods for renewing the brain’s capacity to achieve high concentration during successive intervals. -
The frequent breaks serve as a reward mechanism for the brain, which helps to boost motivation.
According to dopamine-mediated reward theories, completing a task or a segment of it releases dopamine, a neurotransmitter associated with feelings of accomplishment and happiness.
This release can be especially motivating, as shown in a 2014 study published in the "NeuroImage" journal, which links dopamine to motivational and reward-processing circuits in the brain.
The anticipation of a break can thus encourage a higher level of productivity during the Pomodoro. -
By interspersing work periods with breaks, the Pomodoro Technique helps mitigate mental fatigue.
The rest intervals prevent the buildup of stress and help maintain mental stamina over longer periods.
A 2011 review in the "Journal of Occupational Health Psychology" found that taking brief breaks during tasks helps maintain consistent performance, whereas working at a stretch without breaks leads to a steady decline in performance. -
Each Pomodoro acts as a mini-deadline, focusing attention and effort to a short, specified period.
This limitation of time can reduce the mind’s tendency to wander, focusing cognitive resources on the task at hand.
This principle aligns with theories of sustained attention and goal-setting, which suggest that clear, immediate goals enhance engagement and effectiveness.
The structured work/break cycle approach taps into several psychological mechanisms to enhance productivity and concentration, particularly beneficial for tasks requiring sustained mental effort, such as screenwriting.
How to Use it:
Identify the Task:
Start with a clear goal. This could be outlining a script, working on a specific scene, or brain dumping all your personal crap so you can focus on the next pomodoro.
Set the Pomodoro Timer:
25 minutes is the traditional length, but feel free to adjust it based on your personal concentration span. This time frame is backed up by an informal study run by NPR on engaging in active movement every 30 minutes which improved health by a butt load (technical term).
Work on the Task:
Dedicate yourself completely to the task until the timer rings. If a distraction pops up, jot it down and get back to work immediately.
End Work When the Timer Rings:
Take a short break of 5 minutes to refresh your mind. Grab a coffee, do some stretches, or just relax - no matter what though, stand up from your chair.
Every Four Pomodoros:
After completing four Pomodoros, take a longer break of 15-30 minutes. This helps to reset your mental energy.
Reintroducing the Pomodoro Technique is always a game changer. Setting a timer, throwing my phone on “Do Not Disturb” and using breaks as a reward makes a big difference.
You might be tired of hearing about it by now, but that doesn’t change the fact that you WILL have more energy (physical & mental), your literal physical health will measurably improve, and your brain will just straight up work better.
I especially recommend this technique to writers who struggle to maintain a writing routine. Having a structured approach can provide a sense of control and progress - both of which make it way more likely you’ll keep writing.
So, next time you feel overwhelmed by your work, use this technique. I promise you, the hype is real.
