What is the Pomodoro Technique?
Developed by Francesco Cirillo in the late 1980s, the Pomodoro method breaks work into focused intervals, usually 25-45 minutes, separated by short breaks. After four intervals you take a longer break. Research shows that regular breaks improve memory, reduce stress and boost productivity. For people like me, stepping away from the screen helps reset my brain and keeps my attention fresh.
Felicitas Biwer
Why I use the Pomodoro Technique
I've lived with ADHD for as long as I can remember. My biggest challenges are focus and selective memory, but starting a big project or even a simple task can feel like climbing a mountain. When my brain is scattered, the Pomodoro timer acts like a kind coach: it tells me to just start and focus for a short period. Knowing that a break is coming helps quiet the resistance so I can dive in.
The short bursts of work also remind me to move. I use my breaks to step away from my desk and take care of my body: meditate, do a plank, pump out push‑ups, practice a ring hold, drink water, read a manga chapter or play with my dog. Anything that gets me up from the chair counts as a win. Without these reminders I'd easily sit for hours.
The structure of timed intervals gives me a sense of urgency and accountability. Instead of a vague block of "work on this task," I have a clear 25‑minute sprint followed by a five‑minute pause. This helps me resist the urge to check my phone or bounce between tabs.
For me, this structure makes a world of difference. It turns a looming project into a series of tiny commitments and keeps my attention on the task at hand. Many therapists recommend the Pomodoro technique for ADHD because it limits distractions, improves time awareness and boosts motivation by breaking work into doable chunks. When I’m in a timer sprint I’m much less likely to wander off and scroll.
How to Use the Pomodoro Technique with Obsidian, Physical Timers, and Web Apps
Obsidian Plugin
In Obsidian, you can download the Community Plugin called Pomodoro Timer and integrate it directly into your vault. This is the method I have been enjoying and testing over the past month.
eatgrass
You can configure it to automatically or manually switch to break mode when the timer is reached. Also, you can configure it to perform a notification sound when it is time to start a break or when its time to go back to work. It even tracks the tasks you have in your current note and what you completed during that Pomodoro.
Physical Pomodoro Timers
If you like having a physical timer on your desk or around the house, you can easily find one on Amazon, online, or in stores. I grabbed mine from Amazon and use it for workouts, like timing how long I can hold a plank. Personally, I still prefer a digital one.
Pomodoro Websites
There are many free and paid Pomodoro websites and apps available. Here are some promising options if you are looking to give the technique a try. I have not used them myself, but at first glance they seem like solid starting points.
- A highly customizable web Pomodoro timer (works on desktop and mobile browsers), complete with task templates, visual reports, and more. It boasts a clean, distraction‑free experience, no ads even in the free version.
- Described as “quick, easy‑to‑use, great looking,” customizable work/break lengths, and dark mode support. Free with no ads.
- A minimalistic, stylish Pomodoro timer with no ads, no sign‑up, and no credit card required for basic features. Clean interface, supports Mac, iPhone, iPad, and Watch. Blocks apps & websites if needed.
MarinaraTimer (chrome extension)
- The web app gives you the same functionality, standard Pomodoro, custom timers, and kitchen timers, directly in your browser, with no sign-in or ads, and it works on any device with a web browser.
Downside of Pomodoro for Me
My biggest challenge once I am started is hyperfocus (tunnel vision). Sometimes I get into the zone and ignore the timer completely. While it feels great to ride the wave, it can also leads to burnout. I’m working on respecting the boundaries and stepping away even when I don’t want to. If you have tips on how to do this, please leave a comment. I'm always learning.
Why ADHD Brains Lock In: Dopamine, Evolution, and Hyperfocus
One theory connects hyperfocus to dopamine regulation differences in the ADHD brain. Lower baseline dopamine may make the reward system more sensitive to certain stimuli, leading to intense, sustained attention when something is highly engaging.
Jaime R. Herndon, MS, MPH
Another evolutionary perspective, known as the hunter versus farmer hypothesis, suggests hyperfocus may have been advantageous in ancestral contexts, such as hunting, but may feel maladaptive in modern, multi-tasking environments (wikipedia.org).
Pomodoro Poll
