How to use the Pomodoro Technique to boost productivity

Workplace WellnessMental Health

Aug 15

Written By Calm Editorial Team

Clinically reviewed by Dr. Chris Mosunic, PhD, RD, MBA

Want to work smarter, not harder? The Pomodoro Technique might help. Learn how to try it for yourself, plus 5 other ways to boost focus and productivity.

Does this sound familiar? It’s nearly noon, and you feel like you haven’t gotten any good work done. You’ve been toggling between Slack, your inbox, and the same two sentences in your project doc. You’re busy, but somehow you’re not getting anything done.

This kind of mental gridlock is frustrating, but it’s also common. Whether you’re juggling creative work, admin tasks, or trying to chip away at a deadline, some days focus can feel elusive. That’s where the Pomodoro Technique comes in. This time management technique can help you get started, stay engaged, and build momentum, without burning out.

We’ll explain what the Pomodoro Technique is, how to try it, and a few other ways to support your focus when time and energy are running low.

What is the Pomodoro Technique?

The Pomodoro Technique is a time management method developed in the late 1980s by Francesco Cirillo. Francesco, like many of us, struggled with focus, so he created a system to help him stay on task without getting overwhelmed. He did this by using a kitchen timer shaped like a tomato — “pomodoro” in Italian.

His technique is simple: You set a timer for 25 minutes and focus on one task. Then, when the timer goes off, you take a 5-minute break. After four of these intervals, you take an even longer break of 15 to 30 minutes.

Many people respond to this method’s simplicity because there’s no complex software and no endless customization. It’s just manageable chunks of time and a clear signal to begin and end each round of work.

4 benefits of using the Pomodoro technique

This method creates a rhythm that supports your focus and energy — especially if you’re feeling stuck.

Here are four other ways the Pomodoro technique can help you:

1. It gives you a finish line: Starting can be easier when the commitment feels small, and a 25-minute timer helps lower the pressure. That alone can build momentum.

2. Breaks are built-in: Short, scheduled pauses help you reset before burnout happens. Even five minutes gives your brain the recovery time it needs to keep going.

3. It helps you see time clearly: Pomodoros offer real data. It lets you know that one email took one pomodoro or that one draft took three. Over time, this helps you with planning and prioritizing.

4. It creates rhythm: The work-break cycle creates structure you can rely on — even when your motivation is missing. It’s also adjustable. If 25 minutes doesn’t work for you, you can change it up because the real value is in the rhythm, not the rule.

How to try the Pomodoro Technique

If this technique sounds like it might help you with focus and productivity, give it a go. All you need is a timer, your to-do list, and an open mind. Here’s how you can get started.

1. Pick one task and define your goal

Choose a single, specific task like “edit slides” or “draft email.” Write it down, and when your attention wanders, use that note to bring yourself back to the present.

Also, if the task is too big for one round, that’s okay. Just break it up into a couple of Pomodoros.

2. Set a timer (traditionally 25 minutes)

Put 25 minutes on the clock. You could do this on your phone, in an app, or on a basic kitchen timer. You could also pair the timer with soft music or ambient sound to signal “focus time” to your brain.

But don’t get stuck on 25 minutes. If that amount of time doesn’t work for you, adjust it to one that works better. Some people prefer 15/5 or 50/10. So, find what feels good for you and then go from there.

3. Work with as few distractions as possible

Once the timer kicks in, stick with your task. Try to avoid multitasking, and if you do drift, simply notice it and then come back.

That said, if something urgent comes to mind, jot it down in a note to come back to later.

4. Take a five-minute break

When the timer ends, stop.

Stand up, stretch, and do something like get a glass of water or take a few deep breaths. These short breaks give your brain the reset it needs to stay sharp.

5. Repeat and reset

After four pomodoros, take a longer break for 15–30 minutes.

Then use this time to walk, rest, eat, or do whatever helps you recharge. If it helps, consider logging each session or keeping a running “done” list. Often, this can feel very satisfying to see your progress.

6 other ways to boost your productivity

Being able to get things done is all about mental and physical capacity. And that capacity can be shaped by many things — like your sleep, your stress levels, and your physical environment.

When you’re tired or feeling drained, being productive can feel like climbing Mount Everest. To help you focus and feel more excited to tackle your to-dos, try one or two of these mindful tips.

1. Take a mindful reset between tasks

After a productive session, your brain may still carry tension from what you just finished. It can also carry anxiety about what’s next. So, that in-between moment really matters.

Try this: Take three deep breaths and scan your body for tension, or do a 60-second check-in. This can help you shift gears more smoothly and show up to your next task with a clearer head.

💙 Give your mind and body a break between tasks with this short Body Scan meditation with Tamara Levitt.

2. Match your tasks to your energy

Take time to understand your natural energy peaks and dips. This way, you can align the right task with the right energy window.

Try this: Over the course of a few days, notice when you feel most alert, most distracted, and most drained. Use this information to pick which hours you should do your high-focus work and which hours you should do your lower-energy work, like emails and admin.

3. Tackle resistance with the two-minute rule

If something feels too big to start, shrink the entry point with the “two-minute rule.”

If a task will take less than two minutes, do it now. But if it’ll take longer, spend two minutes just starting it. Often, resistance comes from the fear of the task, but when you shrink it, you lower the stakes.

Try this: Instead of jotting down “Write a report,” try “Open the doc and write one sentence.” This is more doable — and once you’re in, you’ll most likely keep going.

4. Reset your workspace

Your physical environment shapes your mental clarity. If your environment is messy, try making some tweaks to make it feel less cluttered. Resetting your space can make a big difference in how you feel when you sit down to focus.

Try this: Clear the two square feet directly in front of you. Put away clutter, silence or hide notifications, and add one thing that feels grounding, like a plant, a sticky note with your task, or a glass of water.

5. Get social about it

For some people, especially those who are neurodivergent or dealing with low motivation, external structure helps. If this is you, consider working alongside someone else — either in person or virtually.

Try this: Schedule a 25-minute video call with a friend where you both work on mute and do your own tasks. Sometimes, knowing someone else is showing up can increase your accountability.

6. End the day on purpose

Create a short “shutdown” ritual to help signal to your mind that the day is done. You could do this by reviewing what you just finished, noting what’s next, or simply closing your laptop with intention.

Try this: When you’re wrapping up for the day, ask yourself questions like, “What did I do today?”, “What’s still open?” and “What can wait until tomorrow?”

💙 Chibs Okereke will help you mindfully end your workday during this Shut Down Routine meditation.

Pomodoro technique FAQs

Is the Pomodoro Technique really effective for focus?

The Pomodoro Technique can be very effective for focus because it gives your brain boundaries. Instead of expecting yourself to focus indefinitely, you’re just asking for 25 minutes of attention. This type of limit can help reduce resistance and make starting less intimidating.

Regular breaks can also help sustain energy over time. Which is why this technique is often easier to stick with over longer, unstructured work sessions. That said, if you try it and find it too stressful, it’s more than okay to adapt it — or to try something else entirely.

What are some other ways to boost focus and productivity?

Techniques like grounding exercises, mindful breathing, or even a short walk can all help boost your focus and re-enter a task with more clarity. Matching your work to your natural energy rhythms—like doing deep work in the morning and admin later—can also make a big difference.

If you’re feeling stuck or overwhelmed, try shrinking the scope and starting with just two minutes of focus. Often, this can be enough to get the ball moving again.

Can I change the timer length in the Pomodoro Technique?

You can change the time length in the Pomodoro Technique. The traditional 25/5 model is just a starting point. Some people do better with longer focus blocks. Others need shorter sprints or more frequent breaks. It really just depends on what works best for you.

The most important part is to alternate between focused effort and intentional rest. So, if you notice that your energy dips before the timer goes off, or you’re just hitting your stride when it rings, that’s useful information. Adjust the intervals until they feel good to you.

Does the Pomodoro Technique work for ADHD or neurodivergent folks?

It can. Many people with ADHD find the short, time-boxed structure helpful for getting started and staying on track.

With that said, some people find the intervals frustrating, especially if the transitions feel jarring. In those cases, combining Pomodoro with accountability check-ins can make the method more accessible.

How many Pomodoro rounds should I do in a day?

There’s no perfect number. Some people find that four to six pomodoros—about two to three hours of focused work—is a solid day. Others like doing ten or more, depending on how they’re feeling.

So, instead of aiming for a certain number, notice how your focus and energy respond to the rhythm. If you hit a point where the rounds start to feel like a grind, it might be time to stop.

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Calm Editorial Team