The Pomodoro Method: Not a pasta dish, but a trick to conquering procrastination
We’ve all been there: Staring at a to-do list that feels overwhelming, putting off tasks until the last minute, and then feeling stressed when time runs out. Some people think this pitfall is easy to avoid - “Just do the stuff on your list!”, they say. But for some people - myself, a licensed therapist with more than 10 successful years of providing mental health care in downtown Hamilton included - it can feel absolutely impossible to get started.
Take these common scenarios of procrastination:
For a student, it might look like spending hours drafting the perfect playlist to feel calm enough to get started on an essay, but never actually typing the words out on the blank document in front of them. Then, the assignment due date comes around and all that pent up anxious energy comes out in a flurry of work and an all-nighter. That might feel like an accomplishment in the short term, but will not lead to the best quality of work, has negative impacts on your mental health, and sets you up for long-term failure because it’s not a sustainable way of living.
For an entrepreneur, it might look like watching just one more YouTube video before writing that email that probably won’t, but might, lead to a sale. Then, after a long stretch of inactivity, there is a flurry of productivity that feels like relief, but ends with feelings of inadequacy and thoughts of “I haven’t done enough”. The next day starts with fatigue and more of the same. Putting in a ton of effort just to get started every day will lead to burnout over time.
For a therapist who loves sitting face to face with people and helping them grow, it might look like putting off that clinical summary for another day to check the news for the tenth time (not that I’m speaking from experience or anything!).
In my career, I’ve seen the story of procrastination many times over. The thoughts, feelings and judgments that lead to procrastination are different for each person. However, the action of procrastinating often looks the same. The solution to procrastination comes in two parts:
An action plan when it is time to get started on that thing you’ve been putting off.
Working with your thoughts to remove the power they have to get in the way of doing the things you need to do.
If you need help crafting an action plan or working through the thoughts that prevent you from being productive, keep reading to try applying The Pomodoro Method, which many people - myself included - find incredibly helpful. Feel free to contact me for advice on applying this method, and if I can’t provide a few lines of support over email, then maybe we should set up time for an appointment.
Why Do We Procrastinate?
Procrastination isn’t about laziness. Usually, when it comes to procrastination, calling yourself lazy can just make the problem worse because it adds an additional layer of shame on a behaviour you may already not be feeling too proud of. Often, it’s more helpful to think about procrastination as as way to avoid unwanted feeling and thoughts like:
Fear of failure: Almost comically, procrastinating gives (temporary) relief from the fear of failure while simultaneously increasing your chances of failing at the very thing you’re putting off. If you don’t get started at something, then you don’t have to think about whether you’re going to fail at it. However, we all have things we must do, so this relief from fear of failure is temporary. Procrastination almost always leads to increasing your chances of failure because you often wait too long to get started on a task and then have little to no time to execute it properly.
Perfectionism: Sometimes people procrastinate because if they don’t get started they aren’t going to be let down by an imperfect performance. “I am still smart even though I got a B because I managed to write the whole paper in the 3 hours before it was due,” says the procrastinating perfectionist student. Procrastination lets you feel okay with a less-than-perfect performance without having to examine the standard of perfection you hold for yourself or confront your fear that you might not be as smart as you think you are.
Overwhelm: Who likes feeling overwhelmed? If the task feels too big, procrastinators think that starting with a break will soothe that feeling. Sure, it does in the moment, but as soon as we are faced with doing the task we don’t want to do, the overwhelm returns. By procrastinating to avoid overwhelm, you get away from the discomfort of that feeling for a time, until the new anxiety of a deadline or negative consequence is worse than the feeling of overwhelm. Only this time, you are more exhausted from trying to get started multiple times and have reinforced the belief that starting is too much work, which may lead to eventually not starting anything, and ultimately failing at things that are important for you to do.
How the Pomodoro Method can help you beat procrastination
So, how do you stop procrastinating so you can live a more productive life and feel more able to manage feelings of overwhelm, fear of failure, or other introspection that procrastination helps us avoid? Enter the Pomodoro Method, which is a strategy for breaking up tasks into smaller, manageable chunks which can help ease these emotions.
What Is the Pomodoro Method?
Developed in the 1980s by Francesco Cirillo, the Pomodoro Method is a time management technique that uses timed intervals to maximize focus. Its power lies in its simplicity. Here’s how it works:
Choose a task: Pick one specific task to work on. It doesn’t really matter which task you choose, but as a general rule, if you have a long list of things to get done, start with the one you dread the most first, unless there is something more time sensitive on the list that takes priority.
Set a timer: Use a timer (traditional or digital) and set it for 25 minutes. A phone timer is great - keep your screen unlocked and leave it face up staring at you. This helps prevent you from picking up your phone for distraction - you’re already using it for the clock!
Work for 25 minutes: Focus entirely on the task during this time period —no multitasking! Set yourself up for success by minimizing distractions for this 25 minute block. For example, if you need to work on a computer but know you won’t need the Internet during that time, then turn off the wifi. Try turning off other “soothing” (usually distracting) things around you too, like the television, a podcast, even music. Sometimes these things can distract you way more than you might realize. If your mind drifts or you feel anxious during this 25 minute time period, that’s ok. Return to your chosen task when you realize your drift in attention.
Take a 5 minute break: When the timer beeps, step away from your work to rest and recharge. Stretching is a great break during writing tasks to get you back in touch with your body. You can also go get a glass of water or even just stare out the window if that interests you. It is very important not to skip the break when you are on a roll - do not skip the break because the work is going well! If you skip the break, you will stop working when you are fatigued. This will reinforce the idea that you are not capable because each time work stops, it is due to exhaustion. Stop on a win, not a failure.
Repeat: After three or four of these cycles (25 minutes work, 5 minutes break), stop for the day. Of course, this depends a bit on what the task is, any deadlines or consequences that loom if you don’t complete it on time, and how strong your urge to procrastinate is. However, generally speaking, the more creative the work, the less of it you can do in a day.
Why the Pomodoro Method Works:
Reduces Overwhelm
Breaking work into 25 minute chunks makes even the biggest tasks feel more manageable. These 25 minutes free you from the need to perfectly finish the task and allow you to focus on the goal of being active on the task.Encourages Focus
The short, timed sprints encourage you to avoid distractions and give your full attention to the task. Many times when people procrastinate, they overestimate how long they can really focus and what they can really get done, because they expect an average day of work to look as productive as the day when sheer panic kept them moving beyond what they could reasonably do without panic.Incorporates Rest
Regular breaks prevent burnout and help you recharge, making it easier to sustain your effort throughout the day and implicitly undermines the belief that your work is about reaching some perfect solution so that you can stop.Builds Momentum
Completing a Pomodoro creates a sense of accomplishment, motivating you to tackle the next one. A clear start and end can give the sense of accomplishment that motivates the next day’s work as opposed to always ending the work with a sense of failure that it did not get done correctly. That sense of failure makes the next day harder, whereas the sense of accomplishment you get from Pomodoro brings you to the table the next day with more of a sense of competence.
Tips for Adapting Pomodoro Method:
Start Small
If you try 25 minutes and you get pulled into your distractions before the timer goes off, try a shorter time (15 or even 10 minutes).Prioritize Your Tasks
Use the first Pomodoro of the day to tackle your most important or challenging task and start it first thing in your work day.Keep Track of Your Progress
If you are the kind of person who likes to see gold stars on your work, use a notebook or app to log your completed Pomodoros and reflect on how much you’ve accomplished.Be Kind to Yourself
Procrastination can be a tough habit to break, so celebrate small wins. Don’t expect the fear and shame to go away because you are doing what is important; instead notice what valuable steps you are taking towards doing the work!
Do you need more help with procrastination?
If procrastination is causing you stress or interfering with your mental health, remember that you’re not alone, and help is available. Some people will struggle with procrastination so much that reading this blog and understanding all the good reasons why using the Pomodoro Method will help still isn’t enough to stop procrastinating and start doing. If this is you, consider connecting with me for an appointment. Together, we can explore tools like the Pomodoro Method and other strategies to help you get around the obstacles in your mind that keep you from starting what is important to you. It may only take one or a couple of sessions and you can be on your productive way without me.
Scott
