How I make myself stop procrastinating – The Pomodoro Technique for #ADHD #mentalhealth
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I use a pomodoro timer to quite procrastinating and get stuff done. A Pomodoro timere is just a simple timer that helps you get started on a task for a short period of time so that you can get over that initial difficulty. It can be helpful with depression or ADHD or difficulties with task management or procrastination in general.
You can buy them on amazon, just search Pomodoro timer (not a sponsor, there’s lots of different brands. Pomodoro is the technique, not the timer)
#procrastination
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I’m Emma McAdam. I’m a licensed Marriage and Family Therapist, and I have worked in various settings of change and growth since 2004. My experience includes juvenile corrections, adventure therapy programs, wilderness therapy programs, an eating disorder treatment center, a residential treatment center, and I currently work in an outpatient therapy clinic.
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43 Comments
I tell myself “motivation follows action” or “action leads, motivation will follow”
In principle you are right. But you did so much work in the last years, in addition to your family… Maybe you need more rest? In the last time you look tired.
the irony is that I'm watching this to procrastinate.
Wall of Awful = Waffle
I do the same but with my Apple Watch
FWIW, there are loads of apps for smartphones or websites to use on a laptop or desktop. You don't even need a dedicated pomodoro timer — you can use a kitchen timer or the timer on your phone. Or just ask Siri or Alexa! I really like Emma's content but I feel like she's done us something of a disservice by not mentioning this. If a fancy gadget helps, by all means get one, but it's absolutely not necessary if you have any other way of timekeeping.
The other part that Emma doesnt mention is that you're meant to take a break at the end of the pomodoro (if you wish, that is). The original system is 25 mins work, 5 mins break, and a longer 20-min break after 4 sessions (2 hours). I'm a freelance writer with a very flexible schedule — which is fantastic, but it also means I need to build in structure during my workday. This method helps tremendously. More often than not I have this same experience of getting on a roll, aka getting into the flow state, and so I skip the break or snooze it for a few moment to finish my sentence/ thought etc.
I use music for this. I have a specific song that I listen to before I start doing any work that I don't want to DO. I use Mr. Blue Sky by Electric Light Orchectra its happy ajd reminds me of baby Groot and I usually try and dance a little, then start doing whatever work it is that I didn't want to do. Usually it extends into a half hour or an hour long cleaning and or working session. ❤
Not me watching this instead of doing the things I should. 🙂
I need this every morning when I have to go to work!.
Tricking your mind into doing more work than u thought u would be doing 😅 I like that
Do a video on burnout. Or being beyond burnout.
Cool trick!
Okay, I want that timer. 😂
You must be an analyst as wel as a therapist.
Get past the enertia and hope hyperfixation kicks in!
#adhd
Thank you.
I bribe myself with cookies! 😂
Thank you so much for your advice!! I’m struggling with procrastination and I think that I might have adult ADD…
This one is TT not trastribewomen not women
Where can I buy this time?
I just ❤ this idea. I definitely need one of these lol
Get yourself some affiliate links:)
I started doing this myself for everything after finding out about for my University studies. It saved me!
The problem is starting the task….I sabotag myself so much by doing things after it's supposed to be done or literally just when it's supposed to be and then I'm upset with the quality…never ending cycle
This doesn't solve the problem. The amount of time isn't the issue. Getting started is the issue.
The strategy/habit is a great idea but it baffles me people will really buy specific timers that only have limited times you can set cos its PoMoDoRo instead if just setting X amount of time on one of the 6 fricken items in the house that can be used as timers
I use the pomodoro technique to do university work after a long day of teaching adult students and taking care of my own kids. I teach this technique to my own adult students.
This actually works
Oh wow thanks so much for that info ! I am definitely gonna try it
This is awesome
Never do today, what u can put off until tomorrow
this got me out of my doom scroll, thanks
Thank you for your information. It's helping me educate myself. 🙏
I use the kitchen timer 😃
I heard wall of waffle & fully accepted it 😂
My most productive weeks are when I make a lift and set timers for tasks I need done. Where can I get one of those timers you have?
Not Kidding: I bought a pack (3) of similar tactile timers….But where are they !? forgot they existed until this short. they're here somewhere
why do videos that are hard? Love your content but don’t want you to suffer making them 😬🫶
I have one of those Emma, but put it in a drawer🙈
Love your channel. Thanks for all your tips and advice ❤
My friend Christine once told me she “could do anything for 15 minutes” So I started using my phone timer set to 15 minutes to tackle any dreaded task, and it works! I can stop at 15 if I really can’t do more, & often I easily just keep going & complete the task. I love this technique, thanks for sharing with the jillions of us procrastinators out here!🌞
A great technique also people is to reward yourself after the 25 mins and take a break. For me it would be Dark Chocalate. Then take your rest. And it do it over again
I love how down to earth you are and I feel like the information you provide is something most people can relate to.