If you’re often overwhelmed by long to-do lists or struggle to maintain focus during the day, you’re not alone. One of the simplest and most effective tools I teach my clients is the Pomodoro Technique—a time management method designed to help you work smarter, not longer.

What is the Pomodoro Technique?

Developed by Francesco Cirillo in the 1980s, the Pomodoro Technique breaks your work into focused intervals of 25 minutes (called “Pomodoros”), followed by a 5-minute break. After four Pomodoros, you take a longer break of 15–30 minutes. It’s built on the idea that our brains can focus deeply for short bursts, and that regular breaks prevent fatigue.

Why it Works

Here’s what makes the method so effective:

• Deep Focus: By working on one task at a time, you eliminate multitasking and distractions.

• Reduced Procrastination: 25 minutes feels manageable, making it easier to start.

• Increased Time Awareness: You become more realistic about how long tasks take.

• Built-in Breaks: This prevents burnout and supports long-term productivity.

• Greater Motivation: Completing each Pomodoro provides a quick sense of achievement.

How to Get Started

1. Choose a task: Pick one specific activity (e.g., write a report, organise your inbox).

2. Set a timer: Work on it for 25 minutes with no interruptions.

3. Take a 5-minute break: Get up, stretch, or make a cup of tea.

4. Repeat: After 4 sessions, take a longer 15–30-minute break.

Who Benefits Most

• People who get easily distracted

• Those managing burnout or working long hours

• Professionals juggling multiple responsibilities

• Neurodivergent individuals needing routine and structure

Real-Life Tips for Success

• Start Small: Begin with just 1–2 Pomodoros a day to build the habit.

• Use the Right Tools: Apps like Focus Booster, Forest, and Toggl can help you track sessions.

• Adjust the Time: Some people prefer 50 minutes of work with 10-minute breaks—tailor it to suit you.

• Break Down Tasks: Large projects should be split into smaller steps that fit within one Pomodoro.

• Pair with Clear Goals: Know what you want to achieve in each session (e.g., “Draft the first slide deck”).

Overcoming Common Challenges

Distractions: Silence your phone, close browser tabs, and use noise-cancelling headphones.

Interruptions: If interrupted, pause and resume the Pomodoro rather than starting over.

Task Size: If a task is too big, break it down. If too small, batch similar ones together.

Reflection Questions to Improve

At the end of each day or week, ask:

• What tasks worked well with this method?

• Where did I struggle to focus?

• How can I adapt the timing or structure to fit better?

Incorporate It Into Your Routine

Plan your day around Pomodoros by identifying priority tasks and estimating how many intervals they’ll take. This encourages intentional time use and reduces stress caused by unfinished work.

I'm a career coach, cv writer and LinkedIn trainer. I hope you found this article useful. If you need support with your career or professional development, I'd love to help. Use this link to schedule a FREE discovery call!