How Behavior Analysts can Boost On-Task Behavior with the Pomodoro Technique

As BCBAs, we know the importance of helping clients with ADHD focus and keep on-task. The Pomodoro Technique, a productivity tool widely used to improve focus, could be an effective way to boost on-task behavior and maximize productivity.

What is the Pomodoro Technique?

Developed by Francesco Cirillo in the 1980s, the Pomodoro Technique breaks work into intervals (called “Pomodoros”), typically 25 minutes of focused work followed by a 5-minute break. After completing four Pomodoros, you take a longer break, usually between 15 to 30 minutes.

This approach uses time limits to create urgency and helps maintain focus, while regular breaks prevent burnout. Here’s a simple way to apply this technique in a BCBA’s work with clients.

Why BCBAs Should Consider Using the Pomodoro Technique

The Pomodoro Technique offers structure and urgency that helps clients with ADHD:

• Combat Procrastination: Knowing there’s a limited amount of time before a break can reduce the temptation to put off tasks.

• Maintain Consistent Focus: Regular breaks can help avoid cognitive overload, maintaining focus on tasks like behavior analysis and program development.

• Increase Productivity: When broken into manageable intervals, large or daunting tasks become more achievable.

• Reduce Burnout: By regularly pausing for breaks, we can decrease stress and mental fatigue, supporting long-term productivity and well-being.

Implementing the Pomodoro Technique with Your Clients

1. Choose a Task to Focus On

Help your client identify the priority task for the current Pomodoro, break the task down into small steps, and from these smaller steps, identify each part of the task that can be accomplished for each Pomodoro.

Tip: Combine this approach with Get Ready, Do, Done for clients who really struggle with executive function.

2. Set a Timer for 25 Minutes

Set your timer for 25 minutes, and commit to working on the task for that entire time. You can use a simple timer, or Pomodoro-specific apps like Focus Booster, Forest, or Pomodone.

Tip: Adjust the length of the interval to the client’s performance as you would with a DRO interval.

3. Work Until the Timer Goes Off

During this time, focus exclusively on the task at hand. Avoid checking emails, answering phone calls, or jumping between multiple tasks. If distractions come up, jot them down to address later.

4. Take a 5-Minute Break

Once the timer rings, take a short 5-minute break. Stand up, stretch, get a glass of water, or take a few deep breaths. The goal is to reset and give your brain a brief respite.

5. Repeat the Process

After your break, begin another 25-minute Pomodoro, repeating this cycle until you’ve completed four Pomodoros. After four cycles, take a longer break of 15–30 minutes.

Here are some of my favorite timers to use with the Pomodoro Technique:

• Lavatools Timer: $13 with preset buttons for 10, 5, and 1 minutes. Audible, visual, or audible/visual alarms with adjustable volume.

  GymBoss: $20 and up. Developed for workouts and also functions for Pomodoros.

• Minee Timer: $80 and up. Expensive but worth it for people who need the visual timer like the TimeTimer. A little complicated to set it up, but once set up, you don’t need to mess with it.