If you’ve ever sat in front of a task knowing it isn’t impossible – but feeling completely unable to begin – you’re not alone.

Many neurodivergent adults describe this experience. The task might even be something you care about. And yet your body feels stuck. Your thoughts drift. Time passes without you quite noticing.

Over time, this can begin to affect your confidence.

The Pomodoro Technique isn’t a cure for focus. It won’t remove executive function differences or suddenly make demanding tasks easy. What it can offer is something steadier and more realistic: a small, predictable structure that helps you get started on a task without it feeling overwhelming.

 

What It Is (And What It Isn’t)

The Pomodoro Technique was developed in the late 1980s by Francesco Cirillo, who began using a simple kitchen timer shaped like a tomato (‘pomodoro’ means tomato in Italian) to help himself study in short bursts.

The core idea is simple:

  • Set a timer for 25 minutes.
  • Work on one task.
  • When the timer goes off, stop.
  • Take a 5-minute break.
  • Repeat.

That’s it.

What it isn’t:

  • A demand to be productive all day.
  • A system you must follow perfectly.
  • A way to push through exhaustion.

Instead, think of it as a container you can step into for a set amount of time – and then step out of again.

 

Why This Can Help Neurodivergent Adults

Many neurodivergent adults experience differences in executive functioning. This can affect:

  • Getting started.
  • Estimating how long something will take.
  • Prioritising.
  • Switching between activities.
  • Managing energy and emotion.

When someone says, ‘just focus’, it rarely captures the reality. Attention is influenced by mental load, motivation, emotion and regulation – not simply effort.

A timed approach can help in several practical ways:

It Makes Starting Smaller

‘Finish the report’ feels overwhelming.

‘Stay with the introduction for 25 minutes’ feels more defined.

The brain often copes better with something specific and time-limited. You’re not promising to finish everything. You’re only committing to remain with this task for a short period.

This can make beginning feel safer.

It Makes Time More Concrete

If you experience time blindness, long stretches of work can feel unclear or endless. A visible timer creates a clear beginning and end.

You know when the pause is coming.

You know the effort has a boundary.

That predictability can reduce anxiety and make it easier to stay engaged.

Breaks Become Part of the Plan

For many neurodivergent people, regular breaks are not optional extras – they are necessary for regulation.

Movement, sensory reset, hydration, stepping outside – these are not indulgences. They support your nervous system.

The Pomodoro rhythm builds them in automatically. You don’t have to earn them. They’re expected.

 

How to Try It – Gently

If you’d like to experiment with this approach, here is a simple way to begin.

  1. Choose One Small, Manageable Task

Avoid a whole project. Select one small part.

Instead of:

  • ‘Sort my finances.’

Try:

  • ‘Open my banking app and review last week’s transactions.’

Specific is kinder than vague.

  1. Set a Timer

25 minutes is traditional, but you can start with:

  • 10 minutes.
  • 15 minutes.
  • Whatever feels possible today.

Press start.

You don’t have to be perfectly focused. Just return to the task when you notice your attention drifting. That returning is part of the process.

  1. Stop When the Timer Ends

Even if you could keep going.

Stopping reinforces that this structure is there to support you, not drain you. It helps build trust in the rhythm.

  1. Take a Proper Break

Stand up.

Stretch.
Have some water.
Stand outside.
Breathe.
Close your eyes for a few minutes.

Let your system reset before beginning again.

After a few cycles (often four), you might take a longer break of 15–30 minutes.

Notice how you feel. You can always adjust.

 

You’re Allowed to Adapt It

The 25/5 format is just a starting point.

Some people prefer:

  • 15 minutes of focus and 10 minutes of rest.
  • A visual timer rather than a phone alarm.
  • Working alongside someone else (body doubling).
  • Using breaks intentionally for sensory regulation.

If something doesn’t feel right, adapt it. The aim is supportive structure – not rigid rules.

 

If It Doesn’t Work

There may be days when even 5 minutes feels like too much.

This isn’t a failure.

  • It may mean you’re depleted.
  • It may mean the task carries more emotional weight than you realised.
  • It may simply mean today isn’t a focus day.

No technique replaces self-understanding.

 

A Different Way to Think About Focus

For many neurodivergent adults, difficulty with attention is not about willpower. It’s often about mismatch — between how tasks are structured and how your brain processes effort.

The Pomodoro Technique can help because it:

  • Reduces the sense of overwhelm
  • Makes time clearer
  • Builds in recovery
  • Encourages consistency without demanding completion

You don’t have to finish everything.

You begin.
You stop.
You rest.
You begin again.

If focus has been something you quietly struggle with, you’re not alone. There are ways to support your attention that respect how your brain and nervous system work — rather than fighting them.

You might try setting one small timer today.

Not to prove anything.
Not to overhaul your habits.

Just to see what shifts when the task has a clear beginning and a clear stopping point – and rest is part of the plan.

 

Download the Pomodoro Guide

If you’d like something practical to keep beside you, we’ve created a simple downloadable Pomodoro guide. It outlines the steps clearly and includes suggestions for adapting the technique in a way that works for neurodivergent adults.

You can download it here.