How to Stop Procrastinating Using The Pomodoro Technique

The pomodoro technique is a time management technique developed by author and entrepreneur, Francisco Cirillo in the late 80s at a business school in Rome called Guido Carli International University.

He was using tomato shaped timer from his kitchen which translates to pomodoro in Italian. The technique breaks work down into intervals for sets of 25 minutes with about 3-5 minute breaks in between.

Here are the steps pasted from his company's website, https://cirillocompany.de/pages/pomodoro-technique/get-started/

"How It works:

The fundamentals of the Pomodoro Technique are simple yet incredibly effective.

1. CHOOSE A TASK YOU'D LIKE TO GET DONE

Something big, something small, something you’ve been putting off for a million years: it doesn’t matter. What matters is that it’s something that deserves your full, undivided attention.

1. SET THE POMODORO FOR 25 MINUTES

Make a small oath to yourself: I will spend 25 minutes on this task and I will not interrupt myself. You can do it! After all, it’s just 25 minutes.

1. WORK ON THE TASK UNTIL THE POMODORO RINGS

Immerse yourself in the task for the next 25 minutes. If you suddenly realize you have something else you need to do, write the task down on a sheet of paper.

1. WHEN THE POMODORO RINGS, PUT A CHECKMARK ON A PAPER

Congratulations! You’ve spent an entire, interruption-less Pomodoro on a task.

1. 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). Your brain will thank you later.

1. 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."

• If you do happen to get interrupted, stop the timer and then restart the process, do your best to complete the 25 minute task without distraction.

Here is a free pomodoro timer you can use for windows and mac!
http://tomighty.org/

We know that sitting for long periods being sedentary starts to create detrimental imbalances as our postural muscles and tissue begin to tighten. Make sure to drink plenty of water when doing any form of massage/myofascial release.

Highly beneficial stress relieving and mental clearing actions to do on your breaks:

• The Killer Stretch! LEVATOR SCAPULAE - Try This For Quick Neck Pain Relief

• The One Neck Stretch No One is Doing for Forward Head Posture & Neck Pain

• High Neck Pain / Suboccipital Stretch Release Technique (Instant Pain & Spasm Relief)
  

• Suboccipital Neck release with a massage ball roller
  

(I find these rollers at local stores where I live such as Big 5 and other sport goods)

• Face massages

Social psychologist Amy Cuddy argues that "power posing" — standing in a posture of confidence, even when we don't feel confident — can boost feelings of confidence, and might have an impact on our chances for success.

• Whether sitting or standing be sure your the position of your arms and body is more opening in nature rather than closed off and making yourself small like folding in your arms and putting arms and head down.

Awesome Study Apps:

https://www.brain.fm/ – Music designed to improve your focus

https://www.forestapp.cc/en/ – Earn coins for your time and use them to plant real trees!

https://itunes.apple.com/us/app/tide-focus-timer-to-study/id1077776989 – Pomodoro timer + ambient nature sounds like rain

https://play.google.com/store/apps/details?id=io.moreless.tide

https://itunes.apple.com/us/app/eidetic-learn-remember-anything/id536240413?mt=8 – Eidetic uses a technique called spaced repetition to help you memorise anything from important phone numbers to interesting words or facts.