The Pomodoro Technique

Step 1: Prepare Your Tools and Workspace

Gather What You Need: A timer (physical timer, smartphone app, or online timer). Apps like Forest, Focus Keeper, or the classic kitchen timer are great options. A to-do list with tasks you want to accomplish.
Organize Your Workspace: Ensure your work area is free of distractions and clutter. Silence notifications on your phone and computer.
Set Your Intentions: Review your to-do list and prioritize the tasks you aim to complete in this session.

Estimate Your Time: Divide each task into manageable chunks that fit within one or more 25-minute Pomodoros.
Example: If writing a report takes 2 hours, plan for about 4 Pomodoros.
List Your Tasks: Write tasks in order of priority.
Example: Task 1: Outline the report. (1 Pomodoro) Task 2: Draft the first section. (2 Pomodoros)

Set the Timer for 25 Minutes: Begin the timer and focus exclusively on the task.
Work Without Distractions: Resist the urge to multitask. If interruptions arise, jot them down to address later (e.g., "Check email at 3 PM").
Immerse Yourself in the Task: Work steadily until the timer rings.

Stop When the Timer Rings: Even if you're mid-thought, stop working.
Rest for 5 Minutes: Step away from your workspace. Stretch, grab a drink, or rest your eyes. Avoid engaging in anything too distracting, like scrolling social media.
Mark Your Progress: Check off the task if completed or note your progress before the next Pomodoro.

Begin a New Pomodoro: Return to your task or move to the next priority item on your list.

Maintain the Same Focus: Treat each Pomodoro as a focused sprint.

After 4 Pomodoros: Reward yourself with a 15-30 minute break.
Use This Time to Recharge: Go for a walk, have a snack, or engage in light physical activity. Avoid screens if possible to reduce eye strain.
Reflect and Adjust: Review your to-do list and adjust if needed based on progress.

Review What You’ve Accomplished: Note completed tasks and unfinished items to carry forward.
Evaluate Your Productivity: Identify patterns, such as when you're most focused.
Celebrate Your Wins: Acknowledge what you accomplished during the day.