47. Pomodoro
Framework 2When you can't focus
Work in 25-minute sprints with 5-minute breaks. ADHD brains hate open-ended tasks. Pomodoro gives them a finish line.
1/3 Pick one task
One thing, not three. Write it down on the page in front of you so your brain has something to come back to when it drifts, because it will drift.
2/3 25 on, 5 off
Use a timer with a visible countdown if you can, a TimeTimer or any app works. When it rings, you stop, even if you're mid-sentence, that's the rule.
3/3 After 4 rounds, take 20
Give yourself a proper longer break, walk somewhere, stretch, eat something real. Then come back for the next four if you've got it in you.
Written by Rich, who has ADHD. This guide is information, not medical advice. How this guide is written · Need help now?