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Taken from the Francesco Cirillo Work Smarter, Not Harder website:
The Core Process of the Pomodoro Technique consists of six steps:
1. Choose a Task You Would Like to Get Done.
Something big, something small, something you've been putting off for a million years: it doesn't matter. What matters is that it's something that deserves your full, undivided attention.
2. Set the Pomodoro for 25 Minutes
Make a small oath to yourself: I will spend 25 minutes on this task and I will not interrupt myself. I can do it! After all, it's just 25 minutes.
3. Work on the Task Until the Pomodoro Rings
Immerse yourself in the task for the next 25 minutes. If you suddenly realize you have something else you need to do, write the task down on a sheet of paper.
4. When the Pomodoro Rings, Put a Checkmark on a Paper
Congratulations! You've spent an entire, interruption-less Pomodoro on a task.
5. Take a Short Break
Breathe, meditate, grab a cup of coffee, go for a short walk or do something else relaxing (i.e. not work related). Your brain will thank you later.
6. Every 4 Pomodoros, Take a Longer Break
Once you've completed four Pomodoros, you can take a longer break. Twenty minutes is good. Or 30. Your brain will use this time to assimilate new information and rest before the next round of Pomodoros.
When using the Pomodoro Technique, interruptions can be a real issue. The basis of the Pomodoro is 25 minutes of uninterrupted work - which is not always possible. So, how do you deal with interruptions when they come up during a Pomodoro? (And they will come up.)
Internal interruptions are giving in to an immediate need to interrupt a Pomodoro to get up, walk around, get a drink, get something to eat, make a call that suddenly seems urgent, looking up something online or checking emails. These are ways of procrastinating during the activity at hand and they tend to disguise our fear of not being able to finish what we are working on the way we want and when we want. To free ourselves from these internal interruptions, we have to work on two fronts:
The goal is to (1) accept the fact that needs do emerge (and shouldn't be neglected) and (2) keep the focus on the current Pomodoro task at hand. Interruptions should be captured so you can look at them objectively later but they cannot not disturb the concentration of the current Pomodoro.
Minimizing external interruptions calls for the ability to "protect" the ticking Pomodoro.
If you absolutely have to interrupt a Pomodoro, there's only one thing to do - void the current Pomodoro even if it's about to ring. Then put a dash where you record Pomodoros to keep track of interrupted Pomodoros. Take a five-minute break, then start the Pomodoro for the urgent activity.
The Pomodoro Technique is organized into Six Incremental Goals:
Goal #1 - Find out how much effort an activity requires
Goal #2 - Cut down on interruptions
Goal #3 - Estimate the effort for activities
Goal #4 - Make the Pomodoro more effective
Goal #5 - Set up a timetable
Goal #6 - Define your own objectives.
Check out JotForm's 15 Best Free Pomodoro Apps to try in 2021, Dec. 30, 2020.