How I make myself stop procrastinating - The Pomodoro Technique for #ADHD #mentalhealth, by Therapy in a Nutshell on YouTube. 1 min.
- Video length
- 1 min
- Time to do it
- 1 hour
- Difficulty
- Easy
- Steps
- 8
What you need
Steps
Write down the one task you are avoiding, such as reading chapter 4 or drafting an intro. Make it small enough to finish or clearly advance in 25 minutes.
Set a timer for 25 minutes. A physical kitchen timer or a watch works better than your phone, which invites scrolling.
Start on that single task the moment the timer begins. Do not tidy your desk, check messages or plan first.
When a distracting thought or urge pops up, jot it in your notebook and go back to the task. Deal with it during the break.
Stop when the timer rings, even if you are mid-flow. Getting started was the hard part, and the break protects your focus.
Take a 5 minute break away from the screen. Stand up, stretch, get water or walk around.
Repeat the 25 minute work block and 5 minute break cycle four times, noting each completed pomodoro with a tick.
After four rounds, take a longer break of 15 to 30 minutes. Then start a fresh set of four.
Tips and common mistakes
Pick the smallest first step you can, because the aim is getting over the initial resistance to starting.
If 25 minutes feels too long, set the timer for 10 minutes and build up as the habit sticks.
Keep the break short and off your phone, or a 5 minute scroll turns into 30 minutes.
If you get absorbed in the task when the timer rings, finish the sentence or paragraph, then still take the break.
Questions
What if I get interrupted mid-pomodoro?
Note the interruption and restart the timer. If the task itself changed, pause the timer and begin a new 25 minute block when you return.
Do I have to use exactly 25 minutes?
No. Twenty-five minutes with a 5 minute break is the standard version, but 15 or 50 minute blocks work if they suit your attention span.
Why does a timer help with procrastination?
A short, fixed window makes the task feel finite and lowers the barrier to starting, which is usually the hardest part.
This guide was drafted from the video's details and general task knowledge. It has not been checked against the full video. Check the video and relevant product instructions before following a procedure. Report a correction.
