The Pomodoro Technique, adapted for ADHD

The Pomodoro Technique is a time-management method that breaks work into 25-minute blocks separated by 5-minute breaks. For ADHD, the technique is frequently adapted because 25 minutes can be too long (for some) or too short (when hyperfocus kicks in).

Adapting it for ADHD involves: starting with 10–15-minute blocks if 25 feels too long, using a physical, visible timer (not just a phone), explicitly giving yourself permission to stop at the break, and flexing the block length based on energy level and how interesting the task is.

The core value of the technique for ADHD isn't the specific time interval — it's creating structure with a defined start and end, which activates the ADHD brain's motivation system far better than 'work until it's done' (an open-ended deadline means no urgency, which means no activation).