Boost productivity with regular breaks by using the Pomodoro Technique

Boost productivity with regular breaks by using the Pomodoro Technique

When we have a lot of work to get done, our first thought is usually to push through and work as many hours as possible without taking any breaks. Yet trying to power through in this way without giving our brains any recovery time leads to fatigue and burnout. In fact, taking breaks actually makes you more productive!

A 2021North Carolina State University study reported that employees benefited from five-minute ‘microbreaks’ throughout the day, leading to increased energy and improved setting and achieving of work goals. A 2022 study supported this, finding that breaks of at least 10 minutes from work can improve employee performance through beneficial cognitive, affective and motivational mechanisms.

One technique that has been created to help employees take more efficient breaks is the Pomodoro Technique.

What is the Pomodoro Technique?

The Pomodoro Technique was invented in the 1980s by Francesco Cirillo, a university student who was overwhelmed with assignments. He used a tomato-shaped kitchen timer to challenge himself to focus for just ten minutes at a time, leading to the Pomodoro Technique, or the Life Changing Time Management System.

How does the Pomodoro Technique work?

The Pomodoro technique is simple to follow, and all you need is a timer:

1. Work for 25 minutes, focusing on a single task
2. Take a five minute break
3. Repeat this cycle four times
4. Take a longer break of 15-30 minutes

During each pomodoro, the aim is to stay completely focused on one task without any distractions - ignoring incoming emails, messages, or thoughts about other areas of work until the timer rings.

This is the classic Pomodoro Technique, but one of the best things about this method is that you can adapt it to meet your individual needs. You can use shorter pomodoro sessions for quicker tasks, or group lots of smaller tasks together into one time segment, or set aside longer focus periods for more challenging work; the main thing is that you continue to take regular breaks.

What are the benefits of the Pomodoro Technique?

●      Simple and easy to use - when we feel overwhelmed with everything we have to do, with a long day of work ahead, it’s easier to commit to focusing on work for just 25 minutes at a time rather than focusing without distraction for a whole afternoon.

●      Makes it easier to get started on big tasks - using this technique, we can break down a large task or project into more manageable, smaller chunks to focus on at a time. Once we have gotten started on something that felt unmanageable, it’s much easier to find the motivation to carry on and meet your goals.

●      Improves focus and minimises distractions - by preventing you from looking at incoming messages and not being interrupted so you can stay in the zone. Taking regular breaks encourages your mind to stay alert and engaged, reducing procrastination.

●      Prevents burnout - by regularly stepping away from work to recharge your mind. This also reduces stress by providing consistent periods of relaxation and promoting a better work-life balance.

●      Improves time management - helps you to plan tasks as you know how long things are likely going to take, which helps with setting aside time and scheduling future tasks, increasing efficiency.

●      Easily track your progress - by taking accountability for how much work you have done, working consistently and constantly re evaluating goals to meet during the next pomodoro session.

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