Time Management and the Pomodoro Technique

What are the things that get in the way

of effective time management?

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Three BIG problems, a few small ones

• BIG problems to managing your time effectively and studying the way you want…
• Too much to do…
• Procrastination/Avoidance/Past Failures
• Hard to get organized, hard to prioritize, time wasted
• Distractions, distractions (friends, family, social media, phones, apps, games…)

Working on Priorities and Organization

• You HAVE to know:
• WHAT you have to do
• WHEN it’s due
• HOW LONG it’s going to take to complete
• This includes preliminary research, acquiring the resources you need, writing, revision
• WHAT ELSE MIGHT get in the way
• Yes, you need a crystal ball to think about what might derail you so you can build in EXTRA time.

Utilizing Study Time Effectively:�Getting Focused

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The Pomodoro Technique�https://francescocirillo.com/pages/pomodoro-technique

• You don’t need a tomato timer to make this technique work. Any physical timer will do…and a little discipline.

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HOW TO…

• Choose a task you need to do
• Something big, something small: it doesn’t matter. What matters is that it’s something that deserves your full, undivided attention.

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• Set a timer for 25 minutes
• Make a small oath to yourself: I will spend 25 minutes on this task and you will not interrupt yourself. You can do it!
• It’s JUST 25 minutes.

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HOW TO…

• Immerse yourself in the task for the next 25 minutes.
• Work on the task until the timer rings
• When the timer rings, put a checkmark on a piece of paper, smile and sit back…anything that feels nice

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• Congratulations! You’ve spent an entire, interruption-less Pomodoro (25 minutes) on a task.
• And now you are ready for another.

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HOW TO…

• Take a short break…
• Breathe, meditate, grab a cup of coffee, go for a short walk or do something else relaxing (i.e., not work-related). REALY get away from work. Completely. Your brain NEEDS the break
• This break should be 5-10 minutes. NO MORE

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• Every 4 “pomodoros”, take a longer break
• Once you’ve completed four pomodoros, you can take a longer break. 20 minutes is good. Or 30.
• Your brain will use this time to assimilate new information and rest before the next round of Pomodoros.

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And of course, there’s an APP for that!* other Apps in handout

• Through the Apple App store:
• FOCUS
• For those really distracted by their phones:
• Forest

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• Or a web-based one that doesn’t require an app:
• Pomodor

But do you really need more than you already have?

Distractions, Distractions…

• Don’t take phone calls during study—let VM pick it up and call back later. Remember, you will have a break in 25 minutes!

• SET SOME RULES! Let family and friends know that you will be studying and how important it is that you get in some good work. Let them know that your study time shouldn’t be violated.

Distractions, Distractions…

• No TV, no music while you study…
• No, you do NOT study better with the TV on or your favorite song! That’s a myth.
• HOWEVER…there is an exception…

• PUT YOUR PHONE AWAY. During your “Pomodoro” time, put the phone on silent and put it away from you. If you use it for your timer alarm, you will hear it!

What Else is Important?

Yes, you know this…

• Eat Properly
• Research indicates that certain nutrients nurture and stimulate brain function:
• Fruits, vegetables, whole grains, and“healthy” fats (olive oil, nuts, fish, avocado)
• Keep hydrated (mostly water) as you study
• Exercise (before, during or after!)

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But it doesn’t mean you are doing it!

• Set aside your study time strategically/consistently
• Sleep, well and AT LEAST 7 hours. 7-9 is ideal.
• Subjects in a recent study who were forced to get only 6 hours of sleep for 2 weeks performed as poorly as people forced to stay awake 2 full days straight!

All of these are based on solid research!

Article with research citations

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(https://www.forbes.com/sites/noodleeducation/2016/04/26/the-pomodoro-technique-and-3-more-research-backed-study-tips/#5f1705ef5027)

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