Improve your focus with the Pomodoro technique
One of the biggest problems faced by the vast majority of people on a daily basis is how to stay focused. Be it for a delivery at work, to study for a test, or even to do things we like, and that have no deadline, such as writing a song, or writing a text by hobby. The difficulty to concentrate is common in everyone’s lives and, because of that, many of us are content with this reality, not knowing that there are techniques that can help a lot to awaken the focus.
This is exactly what we are going to talk about here: a technique to improve the focus called “Pomodoro”. You may have heard of it and may even know how this method works. But we’re here not only to show you how it’s done, but to demonstrate how this powerful technique works inside your head, and give you good reasons to start practicing today. Do not panic! It is not at all complex, and Pomodoro features some variations of the original method that may best suit your interests. This is the magic: each mind works in a different way, so it is necessary to adapt the method to yours!
This method that we are talking about was invented in 1980 by Francesco Cirillo, who at the time was a student and had some concentration problems to study and do his paperwork for the university. He then had the idea to commit to just 10 minutes of focus, and then he would allow himself some time off. To measure this time, he used a kitchen timer that was shaped like a tomato (hence the name of the method — “pomodoro” is “tomato” in Italian). The idea turned out to be very effective, and he gradually improved his method until he reached the standards we know today:
It starts with a list of tasks that need to be done. Then, you should select a task that can be completed in 25 minutes, start a timer and start working on it. When the timer goes off, stop for a break of 5 minutes. Repeat the method 3 more times and then stop for a longer break. Realizing that this approach left doubts about how to choose tasks and deal with them, Cirillo created three rules:
- Divide very complex tasks into smaller ones: breaking the tasks down into the smallest possible unit makes it easier to perceive evolution throughout the workday, as we manage to finish several small tasks that we commit to doing, and we manage to take breaks between Pomodoros without having to interrupt a task in between;
- Small tasks can be grouped into one Pomodoro cycle: this way we avoid any downtime that can exist when finishing a task before triggering the timer. But, if the tasks are finished before a cycle ends, Cirillo recommends that the rest of the time be invested in content related to the scope of your work, such as reading an article;
- The Pomodoro cycle cannot be interrupted before its end: one should not stop to do activities that are not planned, such as checking email or social media, or making a call. If an idea or need arises during a Pomodoro cycle, you should write it down somewhere and allocate time for these activities at some other time.
In addition to these rules mentioned above, Cirillo also left in his book, entitled “The Pomodoro Technique Book”, tips on how to deal with distractions: If any interruption occurs, be it internal (willingly, like looking at the email) or external (due to factors beyond our control, such as receiving a call), we should take notes about these distractions somewhere, to better analyze possible ways of decreasing the number of interruptions that happen during cycles.
But why does this technique work so well? The answer is scientifically based: Human beings tend to avoid all kinds of situations that cause negative feelings, such as sadness, frustration and anxiety, and this is directly linked to the difficulty of focusing. When we have big tasks and we don’t know where to start, or even start, but we get lost and take too long to finish, our brain tends to try to get out of this scenario, to avoid the negative feelings mentioned above.
Many studies point out that the best solution to this problem is to divide big tasks into the smallest unit possible. The feeling of being able to finish several small tasks is satisfying, and completely opposed to the frustration of not being able to finish anything in time. The final result is the same: the task is finished. But the feeling throughout the journey changes to a positive outlook. It is exactly in this idea that Pomodoro’s technique is supported: it becomes much easier to focus on what needs to be done when it starts from a positive feeling.
Although the benefits are proven, we also know that people are different from each other and, sometimes, what serves for one ends up not serving for another. Pomodoro’s technique became very popular due to the ease in adapting the original method, of 25-minute focus cycles with 5-minute breaks, to different formats, thus serving the needs of all types of people.
For people who have more difficulty focusing, it is recommended to start with shorter focus cycles, which can even last 5 minutes. The theory on which the technique is based shows us that, over time, it should become easier to concentrate. The focus cycles tend to increase naturally, so don’t feel guilty or pressured to start with long periods of focus. The same goes for the breaks, both the smallest and the largest, which can vary from person to person. The ideal is to find a balance between feeling renewed, but not being too distracted. If you feel that when you come back from breaks it’s very difficult to focus again, try shorter intervals.
Speaking of breaks, it is important that you really relax and get out of the current context a little bit, to keep your mind from saturating. We encourage you not to use the computer or cellphone during this time, instead you can walk, stretch, eat, or do some housework. You will notice that, over time, not only you will improve your focus and productivity, but also the speed with which tasks are performed, and it will be easier to concentrate again after breaks and possible distractions.
As today it is uncommon for people to actually use a kitchen timer, you can replace it by the common cellphone timer, or even use one of the several Pomodoro related apps available in digital stores, such as Apple Store and Play Store. Use what best fits your needs!
The simplicity of the method and the ease of adapting it to the individual needs of each one is directly linked to its success. If you do a quick research for the method on the internet, you will see how widespread it is, and how many successful cases are out there (here is a success report for further reading). What are you waiting for to try it yourself?
References:
