Unlike popular beliefs, children love having structures and schedules because these make them feel safe knowing what to expect versus not knowing what’s next or what’s going to happen every day.

Having a structured schedule, routine, and even using a timer can help ADHD children, and even adults, be better at completing daily tasks and better manage their time.

Try the “Pomodoro” Technique.

The Pomodoro Technique is a time management system that encourages people to work with the time they have—rather than against it. Using the Pomodoro Technique, you break your task into 25-minute chunks separated by five-minute breaks. These intervals are referred to as “Pomodoro” (Italian for tomatoes).

1. Choose a single task you will focus on and write it down.
2. Set the timer to 25 minutes.
3. Work on the task until the timer rings and put a checkmark on your paper.
4. Take a short 5-minute break.
5. Work for another 25 minutes.
6. After 3-4 work periods of 25 minutes, take a longer 20-30 minute break.

A Pomodoro is 25 minutes because it’s the perfect length of time to help you not procrastinate, be productive, create urgency and help you stay focused on any task you are tackling.

Pomodoro is a great approach to tackling tasks that you don’t want to do (like studying for an exam) or tasks that require little thought (like copying and pasting data from a document into a spreadsheet). The short duration of pomodoros and the promise of a break as a reward can encourage you to stay focused and do what you need to do. The Pomodoro Technique helps to resist all of those self-interruptions and re-train the brain to focus.

Each Pomodoro is dedicated to one task, and each break is a chance to reset and bring your attention back to what you should be working on. Research has shown that the Pomodoro Technique is an effective way to manage ADHD symptoms and help students concentrate better and complete tasks.

But some may argue that one of the big problems with Pomodoro is that the timer may become a consistent interruption that inhibits your ability to get into a flow state or “The Zone”. Flow state describes a period of time in which you’re fully engaged and immersed in a task. Tasks like writing, coding, or creating art—tasks that require creativity, innovation, and/or problem-solving—may not be ideal to break into pomodoros. Limiting how much time you dedicate to those tasks may prevent you from getting into and staying in a flow state or “The Zone” and enjoying the benefits of its resulting boost to your productivity and focus.

You start by writing down what one task you plan to work on during a focus session. Once you’ve picked your task, write down the time you start working on the task. Then work on the task until you feel like you need a break.

You’re not working for any specific amount of time, and there’s no timer that signals when it’s time for a break. Instead, you just have to monitor your focus and thoughts. When you start feeling tired or distracted, take a break. The length of your break is also up to you. But start a timer for your break, such as 5-10 minutes, so you don’t get distracted by another activity and forgot about your task. When the timer goes off, come back to the task until it’s finished.

Get this visual Pomodoro timer to get started.

That’s it…

I hope you find this information helpful. Let me know what you think and comment below.

Remember ADHD does not doom your child to a life of under-achievement. You know your child is bright, full of potential, and deserves the best. In fact, many of the world’s most significant discoveries and inventions were made by people with ADHD.

I helped my crazy wild child who couldn’t read or write when she was little, overcome her learning difficulties and become a merit scholarship student majoring in premed at Loyola Chicago University.

So don’t give up; everything is possible.

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