The Ultimate Guide to Pomodoro (Student Edition)
Summary
TLDRIn this Cajun Cast episode, hosts Mike and Maddie explore the Pomodoro Technique, a time management method that emphasizes productivity through timed work intervals and breaks. They discuss its traditional 25-minute work, 5-minute break structure, and variations like 45-15 and 52-17. The hosts suggest 26 upgrades to enhance the technique, tailored to different 'brain types' or learning styles, such as Kitsune, Torah, and Kuma clubs. Tips include removing distractions, planning tasks, experimenting with intervals, and using physical timers. They also highlight the importance of flow and suggest strategies like body doubling and gamification to maintain focus and productivity.
Takeaways
- 🍅 Pomodoro technique is traditionally 25 minutes of work followed by a 5-minute break, but it can be adapted to different intervals like 45-15 or 52-17 to suit individual needs.
- 🕒 The key to Pomodoro is achieving 'flow', a state of concentrated productivity. If you're in flow when the timer ends, you can let it go and continue working.
- 🔄 If you lose focus, don't force yourself to work until the timer goes off. Take a break to reset and avoid low-quality work.
- 📝 Plan your tasks for the day before starting a Pomodoro session to avoid breaking flow to decide what to do next.
- 📉 Break down large projects into smaller, manageable tasks to set clear goals and understand the focus required for each.
- 🐸 Use the 'eat the frog' approach by tackling the most demanding tasks first when your energy is highest.
- 🌞 Schedule your Pomodoro sessions during your most productive time of day, whether morning, afternoon, or night.
- 🍽️ Plan for sufficient breaks and leisure time to avoid burnout and maintain a healthy work-life balance.
- 📚 Keep all necessary materials and tools ready before starting a session to minimize distractions and interruptions.
- 🚫 Remove all distractions, especially phones, to reduce the mental effort spent resisting the urge to check them.
- 🎵 Experiment with different types of music or ambient sounds to see what helps you focus best, but avoid multitasking with music if intense concentration is required.
Q & A
What is the traditional time setup for the Pomodoro Technique?
-The traditional Pomodoro Technique setup is 25 minutes of work followed by a 5-minute break.
What alternative work-to-break ratios were suggested by B minor and DeskTime studies?
-B minor suggested a 45-minute work period with a 15-minute break, while DeskTime's study found that top performers preferred a 52-minute work period with a 17-minute break.
How does the Pomodoro Technique help in achieving flow?
-The Pomodoro Technique helps achieve flow by forcing time pressure, which encourages focus and productivity.
What is the first upgrade suggested for the Pomodoro Technique in the script?
-The first upgrade suggested is to let the timer go if you get into flow, and not to stop if the timer goes off while you're still focused.
What is the advice for taking breaks in the Pomodoro Technique if you've lost focus?
-If you've lost focus, you should take a break even if the timer hasn't gone off, to avoid forcing yourself to work when the quality of your work goes down.
Why is it important to plan all the projects you want to work on for the day before starting the Pomodoro Technique?
-Planning all projects beforehand is important to avoid breaking flow by not knowing what to do next and to prevent wasting time deciding what to work on.
How does breaking down large projects into smaller tasks benefit the Pomodoro Technique?
-Breaking down large projects helps in setting clear goals for each session, which requires different amounts of focus and may even need different work-break intervals.
What is the 'eat the frog' expression in the context of the Pomodoro Technique?
-The 'eat the frog' expression means doing your most demanding tasks first when you have the most energy, and then adding on lighter tasks later in the day.
Why is it recommended to plan out what time of day to do your Pomodoros?
-Planning the time of day for Pomodoros is important to align with your personal productivity peaks, such as morning, afternoon, or night, to give yourself the best chance to focus.
How can having a physical timer versus an electronic one impact the Pomodoro Technique?
-Using a physical timer can help reduce electronic distractions and increase accountability, as it's based on the psychology of public or physical commitments.
What is the concept of 'body doubling' and how can it be applied in the Pomodoro Technique?
-Body doubling is a strategy used to help people with ADHD, where working alongside someone else helps keep focus. In Pomodoro, this can be virtually achieved through study groups or 'Study with Me' videos.
Outlines
🎥 Introduction to Pomodoro and Different Techniques
Mike and Maddie introduce the concept of the Pomodoro Technique, which Mike initially struggled with in med school. They discuss how the traditional 25-5 minute interval has evolved, with studies suggesting different timings like 45-15, 52-17, and 112-26. The focus is on achieving 'flow,' and the hosts will explore 26 ways to upgrade the Pomodoro technique for different learning styles at Cajun Koi Academy.
⏳ Pomodoro Upgrade 1: Flow Over Timer
The first upgrade is to prioritize 'flow' over sticking to the timer. If you're in the zone when the timer goes off, continue working. Mike and Maddie emphasize that maintaining focus is more important than strictly adhering to the timer. You can 'roll over' missed breaks to a later time, offering flexibility and preventing interruptions in productivity.
💡 Pomodoro Upgrade 2: Take Breaks When Needed
If focus is lost, it's okay to take a break before the timer goes off. Forcing yourself to continue working in a distracted state reduces the quality of work. Maddie explains that taking a short, longer break and resetting can help, avoiding the brain getting used to working when tired. Flexibility with break intervals is key to maintaining productivity.
📅 Plan and Organize Your Day Before Starting Pomodoro
Planning ahead is crucial for effective Pomodoro sessions. Mike and Maddie suggest focusing on one task per session, breaking large projects into smaller, specific goals. Knowing the order of tasks and setting Pomodoro intervals according to your energy levels (whether you're a morning, afternoon, or night person) can help maintain focus and prevent decision fatigue.
🧠 Upgrades for Preparation: Minimize Distractions and Optimize Setup
Before starting, gather all necessary materials to avoid disruptions. Remove distractions, particularly phones, and consider using a 'distraction sheet' to offload intrusive thoughts. Music or ambient sounds can also help, but the choice should align with the task at hand. For deep focus work, silence is preferred, while lighter tasks may benefit from music or ambient noise.
🎶 Sponsored by Artlist: Music for Productivity
Mike discusses how Artlist has been a game-changer in finding royalty-free music for videos, helping him stay focused during Pomodoro sessions. The platform offers easy access to music and sound effects, with a personal plan available for $9.99 per month. By using Artlist, Mike has streamlined his workflow and enhanced his productivity, keeping distractions to a minimum.
🏠 Create a Productive Workspace and Develop Rituals
Creating a designated workspace that signals to your brain it's time to focus is key. Maddie advises against working in relaxed areas like beds or couches. Developing rituals, such as meditation before starting, helps condition your brain for work. Rituals can also be social, involving friends in shared activities before Pomodoro sessions to signal readiness.
💻 Limit Electronics and Use Physical Timers
For focus, use a device strictly for work, free from distractions like games or social media. If buying a separate device isn't feasible, consider browser extensions or apps like Cold Turkey Writer, which turns your computer into a distraction-free typewriter. Using a physical timer can also boost accountability and further eliminate electronic distractions.
👥 Social Pomodoro: The Power of Body Doubling
Pomodoro can be done socially to increase accountability. Mike explains the concept of 'body doubling,' which helps people stay focused by working alongside others. Study-with-me videos or virtual platforms like Discord can replicate this effect. Social Pomodoro encourages focus and motivation, especially for those prone to distraction.
🧘 Optimize Your Breaks for Mental Recharge
Breaks should be active to keep the brain stimulated, whether through physical exercise, meditation, or getting fresh air. Avoid passive, dopamine-driven activities like social media, as they can extend breaks unnecessarily. The goal is to stay mentally engaged during breaks without losing the productive momentum built during work intervals.
⏱️ Try Stopwatch Instead of Timer: Introducing Phlomodoro
An alternative to the traditional Pomodoro is the 'Phlomodoro' technique, which uses a stopwatch instead of a timer. This method still leverages the pressure of time but allows more flexibility in working within a time constraint. Mike and Maddie encourage viewers to explore Phlomodoro as another way to achieve and maintain flow during work sessions.
🦊 Brain Type: Kitsune Club – Quick and Distractible Learners
Kitsune club members are energetic, fast learners who are easily distracted. Mike advises them to prioritize upgrades related to managing distractions, such as removing distractions and using a distraction sheet. Kitsunes thrive on interest, so gamifying Pomodoro and working with friends can help. If in flow, they should continue working past the timer to maintain focus.
🐂 Brain Type: Torah Club – Goal-Oriented and Driven
Torahs are highly driven and organized, but they may burn out quickly. Maddie emphasizes the importance of careful planning, setting clear tasks, and limiting Pomodoro sessions to working hours. Balancing leisure and self-care is crucial for Torahs to maintain long-term productivity without burnout. A stopwatch might be a better fit for their work style.
🐻 Brain Type: Kuma Club – Methodical and Enduring
Kuma club members are methodical workers who take time to build momentum. Mike advises them to stay physically active during breaks to maintain cognitive flow. Kumas often work better later in the day, so their schedule should reflect that. Using routines and rituals helps build up momentum, allowing them to tackle harder tasks later in the day.
🏆 Conclusion: Join Us for More Pomodoro Sessions
Mike and Maddie wrap up by inviting viewers to join more Pomodoro sessions at Cajun Koi Academy, with upcoming events like Captain Jin's blood drive and the inter-club matches. The hosts emphasize the benefits of engaging in social Pomodoro activities and encourage viewers to stay tuned for future updates and events.
Mindmap
Keywords
💡Pomodoro Technique
💡Flow
💡Time Pressure
💡Distraction
💡Interval Lengths
💡Planning
💡Rituals
💡Classical Conditioning
💡Electronics
💡Social Pomodoro
💡Breaks
Highlights
Pomodoro technique traditionally involves 25 minutes of work followed by a 5-minute break, but new studies and modifications suggest alternative intervals like 45-15, 52-17, and even 112-26 to optimize productivity.
The key behind Pomodoro’s effectiveness is its ability to help individuals maintain flow, which is a state of heightened focus and productivity.
The importance of being flexible with the Pomodoro timer: If you're in a state of flow when the timer goes off, keep going and adjust the breaks accordingly.
Take a break if you've completely lost focus, instead of forcing yourself to push through, which can diminish the quality of your work.
Experiment with different interval lengths to discover what works best for you, as there is no one-size-fits-all solution to maximizing focus and productivity.
Before starting a Pomodoro session, plan all tasks and only focus on one task per session to prevent distractions and enhance focus.
Break large tasks into smaller, more manageable goals, and be specific about what each Pomodoro session will focus on.
Organize your tasks by energy levels, prioritizing demanding tasks when you have the most energy and leaving lighter tasks for later.
Remove distractions before starting your Pomodoro timer, especially phones, which require mental energy to resist.
Utilize a distraction sheet to jot down intrusive thoughts or ideas that arise during work, allowing your brain to offload and stay focused.
Consider experimenting with music or ambient sounds during Pomodoro sessions to enhance cognitive performance, depending on the type of task.
Classical conditioning can prime your brain for focus: designate a specific workspace for work, or use rituals like meditation before each Pomodoro session.
Social Pomodoro, or working with others, can increase focus and accountability. The body doubling technique is especially effective for people with ADHD.
Optimize breaks by staying active with light physical activities like stretching or going for a walk instead of mindlessly scrolling through social media.
For highly distractible individuals, gamifying Pomodoro using apps or working with friends can help maintain focus and motivation.
Transcripts
good morning rookies you're tuned in to
cajun cast with your co-hosts mike and
maddie and today we're talking about
drum roll please
pomodoro so i first started using
pomodoro in med school and for some
reason it just wasn't working i kept
losing focus i didn't feel productive
and so i blamed it on the pomodoro right
just it was all hype anyway right i mean
it's just a tomato but then i saw people
start to experiment with it and modify
it so pomodoro is traditionally 25
minutes work five minutes break but
b minor talk suggested a 45-15 schedule
then death time did an epic study and
found that the top performers preferred
52-17
and post pandemic did a study was 112 or
26 right right yeah so they adjusted it
but it got me interested like what's the
magic blend behind all these numbers
right looking past the cute tomato and
random intervals pomodoro works because
it forces time pressure to help us
achieve and maintain flow that's the key
so it's all about flow so if we
understand this golden rule we can
modify pomodoro to make it better so
today we're talking about 26 ways to
improve our pomodoro game 26 upgrades
right but it doesn't just end there
because at cajun koi academy we're all
matched into one of three different
clubs based on our brain type or unique
neurobiology so while most advice leaves
you with just a grab bag of random tips
without any direction we'll take it
further and help you prioritize which
tips to focus on depending on your
learning style all right so let's start
with the upgrades hey misty
can you run the pomodoro protocol please
so upgrade number one
if you get in flow let the timer go it's
funny because when we talk about
pomodoro we think about the timer but
the timer is really only there to help
us get into flow to help us get into the
zone once you're there gg if the timer
goes off and you're flowing you don't
have to stop no one's forcing you to
stop it's hard for some of us to regain
or focus once we've lost it so just keep
going you can take that break and add it
on to a later break
so like roll over minutes all right yeah
i love that so if i do that enough times
then i can just like watch an episode of
anime right for sure the idea is to keep
a flexible mindset especially for people
who are new to pomodoro so the reverse
is also true upgrade number two if you
absolutely need to take a break then
just take a break so if you've lost
focus and you're struggling don't force
yourself to push through until the next
timer goes off when we completely lose
focus we try to push through
the quality of our work goes down and it
takes longer for us to get back into
focus all right so like you're kicking
yourself when you're already down
exactly so wrap up the session take a
little bit of a longer break
you know brush it off reset and you
don't want to allow your brain to get
used to working
when you're more tired so next you want
to experiment with your interval lengths
some studies show that the average
attention span is like 25 to 30 minutes
but as mentioned before desktime did a
study in 2014 they found that the top 10
of workers preferred a schedule of 52-17
and then the study was repeated in 2021
post-pandemic after the work environment
changed and they edited it to 112
minutes 26 minutes break so the research
changes all the time but keep in mind
that these are average numbers of the
top performers so that doesn't mean that
it's ideal for you so just play around
with the different intervals to find
your own sweet spot all right so let's
move on to the next set of upgrades and
these are things that you should
implement before you even start your
pomodoro timer so first is to plan all
the projects you want to work on for
that day and you only want to have one
task that you're working on in every
single session yeah it's never
multi-task
it sounds pretty basic but a lot of
people actually miss that point if you
forget to do this then consider using
your first pomodoro session to actually
just plan out what you're going to do
for the rest of the day you don't want
to break your flow in the middle not
knowing what you're doing because it's
going to get harder to get back and flow
yeah you don't want to waste your time
asking yourself what you should be
working on next so next is to break down
large projects into smaller tasks so
telling yourself to just write an essay
during your next session is not really a
clear goal you want to be more specific
with your tasks so are you going to do
research are you going to outline your
essay you're going to write a draft
you're going to edit it it takes a
different amount of focus to work on
each of these different tasks and
probably even different work break
intervals so definitely plan this ahead
so next is you want to plan out what
order you want to tackle your tasks in
you may have heard of the expression eat
the frog and basically what that means
is that you want to do your most
demanding tasks first early in the day
when you have the most energy and then
you can add on the lighter stuff later
on next is to plan out what time of day
you want to do your pomodoros this is
similar to the last tip except now
you're taking into account are you a
morning person are you an afternoon
person or are you a night owl and this
is important because you want to give
yourself the best chance to focus right
you don't want to do pomodoro during the
parts of the day where you know you're
going to be unproductive this is
basically conditioning yourself
that it's okay to do like half-assed
weak inefficient work so next we want to
plan out how many pomodoros we do for
the entire day
leave plenty of time in the day because
you know life happens you want to
protect your leisure time your social
time and you know self-care we want
enough time to enjoy a good meal or you
know get a workout in without the
pressure of being under a clock you
can't just pomodoro all day long because
you'll just burn out otherwise so next
is to plan out everything you need to
have right in front of you like have
everything in its place before you start
the timer this includes your books your
study materials water coffee snacks
blankets jackets music like everything
don't ruin your chances of getting into
flow by getting up to look for things
that you forgot to prepare in advance
all right so now let's talk about
upgrades related to distractions
first is obviously to remove all
distractions if you're not going to use
it at a site out of mind right for most
people this is going to be their phone
it takes a lot of mental effort to
actively try and resist using your phone
next is using a distraction sheet so
while you're working and you get
distracted by something or you start
having some random thoughts or you start
daydreaming just write it down on your
distraction sheet this will help your
brain offload those intrusive thoughts
you can stay focused and you can just go
google whatever random facts you were
curious about during your breaks next is
to experiment with music music is
technically multitasking but research
has also shown us that it could improve
cognition in certain situations but it
varies on what kind of music what task
you're doing and your energy levels at
that time for the most part i'd
recommend no music if you're doing
intense critical thinking we've already
made a few videos diving into music for
learning and productivity so i'm just
going to link them right up here all
right next if you don't want to use
music you could consider using ambient
sounds so some people like raindrops or
cafe ambiance some people like
thunderstorms for whatever reason
research found that white noise has been
shown to enhance cognitive performance
it's definitely not for me but i know
because i've experimented so experiment
and on the topic of music i want to take
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the right music for a particular video
and that frustration would break my
focus or i just put off that project
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this video using artless keeps me in
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about the upgrades related to classical
conditioning basically priming your
brain to help you get over the mental
hurdle of getting started first is to
have a go-to work area i'd recommend not
doing pomodoro in bed or on the couch
because your brain is conditioned to be
relaxed in those spots we want our brain
to be focused so find a comfortable seat
and have easy access to a bathroom
preferably use an area with the window
and some natural lighting so just going
off of what you just said next consider
having different designated workspaces
for different types of work so for
example you could always do practice
problems at the library or always do
flash cards at the cafe or always do
your research in your bedroom but it
doesn't need to be that fancy you could
literally just sit at one end of the
table to do math and then at another end
of the table to do science the point is
to prime your brain and prepare it to do
specific types of work when you sit in a
specific environment i'm gonna go even
further with that priming thing and talk
about rituals
so one example would be to do a couple
minutes of meditation before starting a
pomodoro session collect your focus
neutralize your distractions start the
timer and then just get started and do
that every time to condition yourself to
that ritual so rituals can be done with
friends too before you start a timer you
can have a secret group ritual that you
guys all do together signal that you're
ready to go and then get started yeah
and here at cajun koi academy before we
entered pomodoro we asked misty to
activate focus mode oh sorry
i didn't mean that missy sorry so next
you could try adding structure to the
beginning or the end of your sessions so
for example you could use the first
minute of every pomodoro to review what
you just learned during the last session
or another example would be you can use
the last minute of every pomodoro to
review what you just learned during that
session to kind of wrap things up so the
goal is to basically lower attention
residue and help you switch between
tasks so next let's talk about using
electronics during pomodoro you could
consider having a work device that's
only meant for work it works great if
you can afford it of course but having
like a separate ipad or tablet or even a
laptop just make sure you don't have
like any social media on those tab like
on those devices or any games or
anything maybe even no wi-fi too if you
can if you don't need wi-fi for work
it's purely a work machine
this conditions your brain to only work
on that device and completely block out
distractions right so i'm going to take
that a step further next method is to
use website blockers or browser
extensions to restrict your computer you
don't have to buy a whole separate
computer
there are a lot of options so we'll
throw some on the screen here
but one of them i wanted to point out
because i thought it was just kind of
funny is that
there's something called cold turkey
writer that turns your computer into a
typewriter for a set amount of time so
the only thing you can do is type until
that time runs out it's basically like
quitting your addiction to distractions
cold turkey so to take this even a step
further
some apps can also block distractions
and have an added like reward system to
gamify it and you can track your
progress over time this is apps like
forests where you can plant trees and
can watch them grow so the last tip for
electronics is to not use an electronic
timer grab a physical one and it doesn't
have to be a tomato shaped timer either
you can find anything really maybe you
can find a kuma timer or a torah timer
or something maybe we should make our
own i mean let us know in the comments
if we should make a cajun koi themed
timer but anyways the concept is based
on the psychology that we are more
accountable to public or physical
commitments plus this helps us get rid
of all electronic devices and
distractions all right now let's talk
about social pomodoro
doing pomodoro with friends can help
keep us accountable and actually there's
medical basis for this as well one of
the strategies that's used to help
people with adhd is called body doubling
basically a practice where you work
alongside someone else and that presence
helps keeps you focused and motivated to
work
yeah you don't even need to have a
physical person sitting next to you
either you can find thousands of study
with me videos on youtube for example
some of them with built-in pomodoro
timers right to help you achieve this
body doubling effect you could also hop
on our discord server you can make some
friends and start your body doubling
virtually and onto the last segment our
upgrades on how to optimize your brakes
what you should aim to do during your
brakes is to stay active to encourage
your brain to continue releasing good
neurochemicals you can achieve this with
like exercising or stretching
doing chores around the house
reorganizing your workspace going on for
a short walk or meditating
you know getting some sunlight or fresh
air or playing music so what you should
not do during your breaks is to scroll
through some sort of infinitely looping
dopamine binge like social media or
reddit or checking your email for
example because five minutes of break
can easily turn into an hour
so the last upgrade here is kind of
complicated
but to the premise is this we know that
the key to getting into flow is the
pomodoro's time pressure but instead of
using a timer try switching to a
stopwatch this is the basis of
phlomodoro it's a little different than
pomodoro and we've made a video about it
if you're interested you can check it
out right here
so now that we've covered all the
options to upgrade our pomodoro game it
can be overwhelming so let's talk about
which ones we should think about first
based on our brain type let's start with
the kitsune club if this is you you're a
type of student who's energetic you
learn fast you work fast and you're
highly distractible
you might even think you have adhd
when you lose focus it's very difficult
for you to get it back so it would make
sense that the tips you should
prioritize first are the ones related to
distractibility remove all distractions
before you start and use a distraction
sheet experiment with different kinds of
music it can help calm your nerves and
also boost your cognition
kitsunes are also motivated by interest
if you truly enjoy something you can
really get into it and work for hours so
consider gamifying your pomodoro with
apps and games work with friends to stay
accountable but be sure that you're
working and not just playing around and
finally if you get in flow let the timer
go
this is important for all clubs of
course but akitsune's focus comes in
quick bursts so if you find that flow
you want to hold on to it so next is
torah club and i'm a tour myself and
this is you you're a type of student who
is goal oriented you're highly driven
and you're organized and you naturally
have more motivation than the other
clubs you tend to follow through with
things you get things done big question
is
what are those things so planning is
huge for you so before you start that
pomodoro timer be able to answer all
these questions
what tasks will you be doing today
in what order will you do them
what time of day will you do them and
how many pomodoro sessions will you need
to get them done
the other thing about torahs is that
sometimes we have too much ambition
and not enough energy to carry it out
the analogy i always use is that the
brightest candle usually burns out the
quickest if we're not careful pomodoro
can easily burn us out it's really
important to only plan using pomodoro
during your working hours and leave your
leisure time and self-care time alone
you still need adequate time to eat a
balanced diet to actually enjoy eating
to actually enjoy working out without
feeling like you're under the clock all
the time and especially you need to get
enough sleep beyond that you can
consider trying a stopwatch instead of a
timer next is kuma club if this is you
you're a type of student who takes time
to work methodically and think deeply
you're like a marathon runner with high
endurance but it can take some time for
you to get going so it's important for
you to maintain momentum and what you do
during your breaks is very important for
your momentum so keep yourself moving
like literally physical activity helps
maintain the neurochemical state that
your brain has achieved during your work
time so wrapping up your work at the end
of pomodoro sessions is also important
give yourself less friction to get
started again when you sit back down so
that's keeping your momentum but what
about building up that momentum
well generally kumas tend to work better
later in the day you're not usually a
morning person so your schedule might
look the exact opposite compared to the
other two clubs you might consider doing
lighter work in the morning then kind of
building up to a more demanding stuff
later on you want to use routines check
off your to-do lists use rituals have
multiple dedicated working spots
one victory after another just kind of
building up that confidence to tackle
the hard stuff later on
all right rookies thanks for tuning in
to this cajun cast it's been real
definitely join us in the oasis room for
plenty of pomodoro sessions to come
and don't forget that captain jin's
blood drive is happening next week and
you don't want to be
late to that knowing him
and also don't forget to pick up the
tickets to the first inter club matches
starting next week we'll see you all
there should be exciting
go kitsunes
[Music]
you
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