Tips for Getting Started with the Pomodoro Technique

1. Create a Distraction-Free Zone

Distractions are time killers.  Set clear boundaries:

• inform family, roommates or friends of your focus time;

• set focus mode on your computer and phone to prevent interruptions;

• move your phone out of reach and sight.

When possible study with an accountability buddy group who won’t distract you.  Body doubling is very helpful for everyone, and especially students with ADHD.  In a pinch, noise-canceling headphones can also help create a quiet, focused space, maximizing your 25-minute work intervals.

2. Use a Timer to Keep You on Track

Choosing the right timer can really make a difference in your Pomodoro sessions. For instance, one way to force yourself to truly leave your phone away is an app like Forest or Focus Keeper. With Forest, you set it up and put your phone away to grow a virtual tree while you work; if you leave the app (say to check a text), your tree dies!

If apps aren’t your thing, don’t worry—anything from a basic website like https://pomofocus.io/ to a classic kitchen timer works just as well! The important thing is to pick one timer—any timer—and start now.  You can always refine your process later.

3. Start Small and Build Momentum

If 25-minute sessions feels daunting, start smaller. Try 15-minute Pomodoros for quick tasks like organizing your inbox or reviewing notes.  As you build momentum, gradually increase your work session length. It’s like training for a marathon — even small runs lead to big achievements as long as you run consistently!