The Pomodoro Technique is a time management method developed by Francesco Cirillo in the

late 1980s.[1] The technique uses a timer to break down work into intervals, traditionally 25 minutes in
length, separated by short breaks. These intervals are named pomodoros, the plural in English of
the Italian word pomodoro (tomato), after the tomato-shaped kitchen timer that Cirillo used as a
university student.[2][3]
Closely related to concepts such as timeboxing and iterative and incremental development used in
software design, the method has been adopted in pair programming contexts.[4]

Contents
[hide]

 1Underlying principles
 2Tools

 3See also

 4References

 5External links

Underlying principles[edit]
There are six steps in the technique:

1. Decide on the task to be done.

2. Set the pomodoro timer (traditionally to 25 minutes).[1]

3. Work on the task until the timer rings.

4. After the timer rings put a checkmark on a piece of paper.[5]

5. If you have fewer than four checkmarks, take a short break (3–5 minutes), then go to step 2.

6. After four pomodoros, take a longer break (15–30 minutes), reset your checkmark count to
zero, then go to step 1.

The stages of planning, tracking, recording, processing and visualizing are fundamental to the
technique. In the planning phase tasks are prioritized by recording them in a "To Do Today" list. This
enables users to estimate the effort tasks require. As pomodoros are completed, they are recorded,
adding to a sense of accomplishment and providing raw data for subsequent self-observation and
improvement.[1]
For the purposes of the technique, a pomodoro is the interval of time spent working.[1] After task
completion, any time remaining in the pomodoro is devoted to overlearning. Regular breaks are
taken, aiding assimilation. A short (3–5 minutes) rest separates consecutive pomodoros. Four
pomodoros form a set. A longer (15–30 minute) rest is taken between sets. [1][6]
A goal of the technique is to reduce the impact of internal and external interruptions
on focus and flow. A pomodoro is indivisible. When interrupted during a pomodoro, either the other
activity must be recorded and postponed (inform – negotiate – schedule – call back) or the
pomodoro must be abandoned.[1][6][7]
Tools[edit]
The creator and his proponents encourage a low-tech approach, using a mechanical timer, paper
and pencil. The physical act of winding the timer confirms the user's determination to start the task;
ticking externalises desire to complete the task; ringing announces a
break. Flow and focus become associated with these physical stimuli.[1][8]
The technique has inspired application software for several platforms.[9][10]

See also[edit]
 Procrastination
 Life hacking

 Incremental reading

References[edit]
1. ^ Jump up to:a b c d e f g Cirillo, Francesco. The Pomodoro Technique. Retrieved 2011-05-08.
2. Jump up^ Cummings, Tucker. "The Pomodoro Technique: Is It Right For You?". Lifehack.
Retrieved 19 May 2015.

3. Jump up^ Cirillo, Francesco. "The Pomodoro Technique (The Pomodoro)" (PDF).
Retrieved 11 November 2013.

4. Jump up^ Olsen, Patricia R.; Remsik, Jim (19 September 2009). "For Writing Software, a
Buddy System". The New York Times.

5. Jump up^ Cirillo, Francesco. "GET STARTED". The Pomodoro Technique. Retrieved 2016-
01-06. 4. WHEN THE POMODORO RINGS, PUT A CHECKMARK ON A PAPER Click the "how" link
and see step 4. Presumably, the piece of paper can be one's task list or similar. In any case, four
check marks indicates a longer break (step 6).

6. ^ Jump up to:a b Nöteberg, Staffan. Pomodoro Technique Illustrated. Raleigh, N.C: Pragmatic
Bookshelf. ISBN 978-1-934356-50-0.

7. Jump up^ Kaufman, Josh (2011). The Personal MBA: A World-Class Business Education in
a Single Volume. Penguin UK. ISBN 978-0-14-197109-4.

8. Jump up^ Burkeman, Oliver (2011). Help! : how to be slightly happier, slightly more
successful and get a bit more done. Edinburgh: Canongate. pp. 139–140. ISBN 978-0-85786-025-5.

9. Jump up^ Sande, Steven (2009-11-28). "The Pomodoro Technique, or how a tomato made
me more productive". Tuaw.com. Retrieved 2010-10-27.

10. Jump up^ Pash, Adam (2011). Lifehacker the guide to working smarter, faster, and better.
Indianapolis, Ind: Wiley. Hack 29. ISBN 978-1-118-13345-3.
The Pomodoro Technique®
Staying Focused Throughout the Day

© iStockphoto
Csondy

After four "pomodori," you've earned yourself a good

break!

Do you find that your productivity

fluctuates from one day to the
next? Some days, you fly through your
tasks in no time. But other days just
drag and, no matter how many hours
you put in, you just can't seem to get
things done.
It's a common misconception that long hours and busy
days add up to high productivity. A 2008 University of
Illinois study showed that being tethered to your desk for
long hours actually reduces your productivity, while regular
short breaks help to keep you focused and energized.
What's more, numerous studies suggest that sitting at your
desk for a long time can be detrimental to your health. It
has long been understood that extended periods of
inactivity are associated with obesity, heart disease,
cancer, diabetes, and a higher overall risk of death. But,
until recently, experts believed that this risk could be offset
by regular, vigorous exercise. However, research by
Swedish sports scientist Dr Elin Ekblom-Bak, published in
2010, shows that, while exercise is vital for good health,
only regular breaks from your desk can reduce these health
risks.
This article explores the Pomodoro Technique®, a simple
method that improves your productivity and protects your
health by encouraging you to schedule regular short breaks
into your day.

About the Tool

The Pomodoro Technique was developed by Francesco
Cirillo in the 1980s. His best-selling book of the same
name was updated and revised in 2013.
"Pomodoro" is Italian for tomato. The technique works by
getting you to structure your work in 25-minute sessions,
each separated by a short break. Cirillo took the name from
the tomato-shaped kitchen timer that he used to manage
his time as a university student.

The method is remarkably simple. Each 25-minute

session is one "pomodoro." When you complete one, take
a five-minute break before embarking on the next. When
you have completed four "pomodori," take a longer break
to rest and recharge.

At first, it might seem counter-intuitive to take so many

breaks throughout the day. But research shows that this
can actually enhance your focus when you return to the
task you're working on.

How to Use the Pomodoro Technique

Follow the steps below to start using the Pomodoro
Technique.

Step 1: Check Your Schedule

Your first step is to check your schedule. Look at your To-
Do List or Action Program , and think about what you
need to do today.
Estimate how long each task should take you, in terms of
the number of pomodori (25-minute sessions) you will need
to complete it. Now, timetable your tasks so that they fit
comfortably with your other commitments for the day.

Also schedule in time for your breaks: five minutes for each
session completed, plus a longer 20- to 30-minute break at
a natural stopping point (for example after you've
completed a particular task, or after four pomodori).

Note:
Cirillo recommends working in 25-minute slots, but you
may wish to experiment with durations. For
example, research on our daily biological cycles (called
ultradian rhythms) says that we can focus for 90-120
minutes before we need a rest. Dr Ekblom-Bak, however,
recommends that, for health reasons, people take a break
from their desks every 45 minutes.
Step 2: Set Your Timer
Before you start, make sure that you have everything you
need to begin on your tasks, as well as a notepad and pen
(more about this later). Set your timer for the work period
you've settled on. For this example, we'll stick with
Cirillo's 25 minutes.

You can use whatever sort of timer you like. A traditional

kitchen timer is ideal if you work from home, but, if you
work in an office, try to be considerate of your colleagues,
who would probably find the noise disturbing.

All sorts of online timers are available. You can even get a
Pomodoro timer for your iPhone® or Android™ device.
As you set your timer, make a commitment to work only on
the task at hand. Remember, you have a limited time in
which to focus your attention on it. Then, in your rest
break, you can return phone calls or chat with colleagues.
With this in mind, do what you can to minimize
interruptions before you begin. Shut your office door,
turn off your phone and email/chat alerts, and let your
colleagues know that you don't want to be disturbed.

Step 3: Work on Your Task, and Only That Task

Devote all of your attention to the task at hand for the
duration of the session.

Don't allow yourself to become distracted if ideas or

thoughts about other tasks pop into your head. Write these
down on your notepad and then set them aside for later. If
necessary, you can adjust your schedule to work on them
in the next session but, for now, stick with what you should
be doing.
If you complete your work before your time is up, use the
remaining time for routine activities, or for other short
tasks. It's a good idea to make a note of how many
pomodori each scheduled task takes you, so that you can
use this for future planning – or to compare productivity
levels as time goes on.

Step 4: Take a Short Break

When your timer goes off, take a five-minute break. You
should do this even if you're "in flow," because these
breaks are your time to rest and "recharge your batteries."
You may worry that interrupting your work for a break loses
time, but regular breaks will restore your energy and
improve your productivity to levels that more than make up
for any lost time. Cirillo argues that energy levels are far
more important than time. The Pomodoro approach works
by maintaining your energy, so that you don't need to
waste time working on tasks when your concentration
levels are low.

For maximum benefit, use your breaks to get away from

your desk. Move around, take a walk, and get
some exercise . Even if you just make a cup of coffee,
fetch a glass of water, or collect documents from the
printer in the next room, the activity is sufficient to avoid
the ill-health issues that arise when your large muscles are
inactive.
While you take your break, avoid thinking about what
you've been working on so far. This is your brain's chance
to absorb what you have learned, so don't do anything that
requires too much thought!

Also, resist the urge to use your breaks to catch up on

social media, email or surf the Web. According to The
Vision Council, 70 percent of U.S. adults strain their eyes
by looking at electronic displays for too long.
Use the time to do something else instead. Tidy your
desk, meditate , shred some old documents, or chat with
another team member. If you work from home, you could
even put on the laundry.

Step 5: Continue Your Work Sessions and Take

a Longer Break
When your break is over, reset your timer for the next
session and continue your work. When you've completed
four pomodori, take a 20- to 30-minute break. Use it to go
for a walk, eat a healthy snack, have lunch, read a book…
anything, so long as it takes you away from your desk for a
while and clears your mind of what you were doing before.

Remember, the important thing here is to replenish your

energy levels. Just because the guidelines say to work until
the end of the session, or to complete four pomodori before
taking a longer break, don't feel that these rules are set in
stone.

It is important to listen to your body. If your mind starts to

wander or you start to feel tired, don't push through to the
end of the session. Remember, your body rhythms
naturally follow 90- to 120-minute cycles, and it's hard to
know what stage of your ultradian rhythm you were at
when you began your task.

You might want to experiment with this. It may be that

three pomodori followed by a 20-minute break suits you
best, or that five sessions followed by a 30-minute break is
better.
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You may also find that you can concentrate for longer in
the mornings and then need more frequent breaks in the
afternoon. Once you have found your ideal pattern, you'll
be amazed at what you can achieve in a working day.

Pros and Cons of the Pomodoro Technique

There are several benefits of using the
Pomodoro Technique to manage your time.

Using it to break tasks down into shorter, highly

focused work sessions helps you manage your time more
effectively, and makes large projects seem less
overwhelming.

It also encourages you to minimize distractions , while

discouraging multitasking and procrastination – which
can drain your focus and productivity – because you only
have a limited time in which to work.
Research confirms that regular short breaks are good for
your health and improve your concentration, which raises
productivity levels. Cirillo points out that the method is
especially suitable for people with Attention Deficit Disorder
(ADD) or Attention Deficit Hyperactivity
Disorder (ADHD).
Also, because frequent short breaks give your mind a
chance to assimilate information, you will have more
opportunities for those "lightbulb moments" when ideas
seem to come together.

Taking time to rest and recharge throughout the day also

helps you to pace yourself, so you feel less tired in the
afternoon.

However, the method may not suit everyone. Some people

might find regular short breaks too distracting – especially
if they come at times when inspiration is flowing.

It can also be difficult to stick to a disciplined schedule of

pomodori if you work in a fast-paced organization or
experience frequent interruptions from colleagues or
customers.

The inflexibility of working for fixed periods may also have

a negative effect on productivity. For example, if you have
a meeting scheduled in less than 25 minutes' time, you
might be tempted to put off starting a new pomodoro in the
meantime.

To conclude, the Pomodoro Technique is simple and easy to

implement. It requires little more than a timer and a "can
do" attitude, and could improve your health and your
productivity. Try it, and see if it works for you!

Infographic
Click on the thumbnail image below to see The Pomodoro
Technique represented in an infographic:

Key Points
The Pomodoro Technique was developed by Francesco
Cirillo in the 1980s, and published in his book of the same
name.
The technique uses a timer to divide your work into 25-
minute sessions called "pomodori." After each session, you
take a five-minute break. When you have completed four
pomodori, it's time for a longer break of 20 to 30 minutes.

It's a simple technique, it's easy to use, and it could have

big benefits for both your productivity and your health.
Frequent breaks enhance your ability to concentrate on a
task, which improves productivity. They also help your
body fight the negative effects that come from prolonged
periods of physical inactivity while sitting at your desk.
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