Monmouth County's Ask the Doctor Sept/Oct

What is the Pomodoro technique? How Can It Help My Stress? By, Laur n Kowlacki

The Pomodoro technique is a time man- agement method developed by a stressed-out student, Francesco Cirillo, in the late 1980s. Cirillo devised the technique while studying for upcoming exams, using nothing but tenac- ity and a basic tomato-shaped kitchen timer (hence the name, Pomodoro). Cirillo set his kitchen timer for 10 minutes and worked sol- idly until the timer went off. He then rewarded himself with a break, before setting the tim- er for another 10-minute study-session. Even with the break time, Cirillo found that he ac- complished more and that there is a better way to handle a stressful workload and help you stop procrastinating! The Technique: • Set a timer for 25 minutes (each session is called a “Pomodoro”) • Work solidly until the timer goes off • Take a break of five minutes • Set the Pomodoro technique timer again for 25 minutes • Work solidly until the timer goes off • Repeat until you have completed four consecutive Pomodoro’s • Take a longer 15- to 20-minute break

H E A L T H Y M I N D & S O U L

According to the Pomodoro technique, sometimes referred to as practicing “spaced repetitions” it shows to support a better productivity and greater learning abilities. Not only does the Pomodoro technique timer enhance your ability to get things done, it’s also a great way to avoid sitting for hours at a time. Research has shown that such sedentary behavior is a major health risk. Getting up to take a stretch and walk or go for lunch helps the Pomodoro” method work even better. As you practice the technique, your ability to focus, and your productivity improve during each session. If you get pulled away from work during a Pomodoro? Cirillo suggests an “inform, negotiate, and call back technique, that is to let the person who is distracting you know that you’re working on something right now, then negotiate a time to talk later. This will help you feel more in control of your day and has the bonus of letting your colleagues know you respect their time while helping them to respect yours. If you absolutely must stop what you’re doing, to address an emergency for instance, you’ll need to end your Pomodoro and begin another session later.

38

ASK THE DOCTOR

FALL 2020