Try the Pomodoro Technique to help your
concentration:
The Pomodoro Technique is a time management method developed by Francesco Cirillo which uses a timer to break work into intervals separated by short breaks. Each interval is usually 25 minutes long and each break is about 5 minutes.
Cirillo named the intervals as ‘pomodoros’, from the Italian word for tomato, inspired by the tomato-shaped kitchen timer he used as a university student!
It can be particularly helpful when tasks are difficult to chunk down into discrete parts. The Pomodoro is a good technique to increase motivation and use momentum, so if you manage to start a task you gain some momentum from actually achieving that and then it is easier to carry on. Some people tell themselves ‘just one pomodoro’ and find that this leads them to be able to do more.
Pomodoro Step-by-Step: 1) Identify a task to be done 2) Set timer to 25 minutes 3) Work on task, without distractions 4) End task when timer goes off 5) Take 5 min break then restart timer 6) After 4 chunks take a longer break 15-30 min and start again
Adaptations: You can adapt the pomodoros - some people make them longer/ shorter depending on how long their attention will last or depending on the task. Some people will give themselves rules around their short breaks to reduce the potentials for distractions. Some people skip breaks and this works for them, however some people find that doing this decreases their motivation and productivity. There are no hard and fast rules, figure out what works for you and notice if any changes increase or decrease motivation or productivity and then go from there! The Pomodoro method has been reported by many people with ADHD as an excellent way to sustain attention through long tasks. Using the breaks as mini- rewards times can really increase motivation and help you complete tasks that would be otherwise unappealing.
DEVON ADULT AUTISM AND ADHD SERVICE 11
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