Using the Pomodoro Technique to Overcome Procrastination

Jenny Dutton, Educational Psychologist

As a semi-professional procrastinator I thought I’d share with you a new year top tip for getting through report writing (this blog was written whilst procrastinating on an EHC report).

As an educational psychologist, I have worked with many children who struggle with executive function difficulties, and one recent piece of casework involved supporting a young person with time management skills.

Having taken the Executive Functions: Connecting into Practice course I have been developing my confidence in incorporating EF formulations within my work, and feel that is allowing me a better understanding of the CYP I work with.

Within the course Rebecca recommends reflecting on our own EF skills and any challenges experienced in order to reframe thinking of EF skills in children and young people, and whilst I had done this (and recognise many of my own EF challenges!) I bizarrely had never thought to put strategies I recommend to others to good use for myself. Fast forward to January 5^th 2023, procrastination had hit a pretty impressive height!

I often find myself feeling frustrated, losing focus every other second and struggling to keep up with my own tasks and deadlines, despite my best efforts. This experience made me realise the importance of having effective strategies in place, not just for the CYP I work with, but for myself as well.

The young person's hopes was to find a way to increase his focus, improve time management and reduce procrastination. He often had trouble sustaining his attention on a single activity for more than a few minutes, which made it difficult for him to complete assignments or projects. To support him, amongst other areas of skill development, we explored the emotional factors of procrastination and more practical strategies.

The young person needed support to plan and organise his time effectively. He often had trouble prioritising tasks and estimating how long they would take, which led to last-minute rushes to finish assignments or missed deadlines. To support his organisation, I worked with him to develop a daily schedule and to-do list, and we practiced breaking tasks down into smaller steps to make them more manageable. I also taught him some time management strategies, such as the Pomodoro technique, to help him stay on track.

As an educational psychologist, I know first-hand how challenging it can be to stay focused and productive while dealing with a never-ending to-do list. Between meetings, phone calls, writing reports, and staying up-to-date with research and CPD, it's easy to get overwhelmed and fall into the trap of procrastination (particularly with report writing!).

That's where the Pomodoro technique comes in. This simple productivity hack has helped me stay on track and accomplish more in less time.

For those who aren't familiar, the Pomodoro technique involves working for a set amount of time (usually 25 minutes) and then taking a short break (usually 5 minutes). You repeat this process until you reach your goal, whether it's completing a specific task or working for a certain number of hours.

One of the biggest benefits of the Pomodoro approach is that it has helped me structure my work and stay focused and motivated. When you know you only have a limited amount of time to work, it's easier to resist distractions and get down to business. Plus, taking regular breaks helped keep my energy levels up. There's nothing quite as satisfying as crossing off items on your to-do list!

The Pomodoro's 'how to'

So, how can you get started with the Pomodoro technique? Here are a few tips to help you get the most out of this productivity hack:

1. Set specific goals: Before you start your Pomodoro timer, make sure you know exactly what you want to accomplish. This could be completing a certain task, making progress on a project, or writing a certain number of pages. Having clear goals will help you stay focused and motivated. (see Pomodoro task tracker below)
2. Find a comfortable work environment: The Pomodoro technique is all about maintaining focus, so it's important to find a place where you can work without distractions. 
3. Use a timer or app  to track your progress: There are plenty of other Pomodoro timers and apps available that can help you stay on track (I use the Forest.app which rewards me with a virtual plant or tree after I have worked for X minutes - strangely satisfying). Most allow you to customise your work and break intervals or set reminders to take breaks.
4. Every four "Pomodoro’s", take a longer break (traditionally 15–30 minutes).

Top Tip - Plan out your Pomodoro's in advance

To make the most of this technique (I am attempting to) take 15 minutes at the beginning my workday (or at the end if I'm planning for the next day), to plan out my Pomodoro's. I have created a little Pomodoro Tracker to help! (Canva - another great tool to lose a few hours of your day). Take your tracker for the day and jot down how many Pomodoro's each task will take. It is suggested that tasks that may take more than 5 Pomodoro's should be broken down into smaller, more manageable tasks. Smaller tasks, like responding to emails, can be incorporated in a single pomodoro.

You can download this Pomodoro Tracker here.

Dr Rebecca Ashton has developed a comprehensive online CPD for Educational Psychologists - Executive Functions: Connecting into Practice. A practical and resourceful CPD course, Dr Rebecca Ashton covers all aspects of Executive Functions; from understanding  components of EF and typical development, to assessment, formulation, and models of intervention used within consultations. If you'd like to find out more about Rebecca's online CPD for Educational Psychologists. then please visit our website.

You can also access 3 key resources from this course for FREE HERE. 

References

Owens, R. (2023). The Pomodoro Technique: What It Is & How It Boosts Productivity. Lifehack. Retrieved from https://www.lifehack.org/articles/productivity/the-pomodoro-technique-is-it-right-for-you.html