Frequently Asked Questions
ADHD brains work best with 15-minute focus sessions, shorter than the standard 25-minute Pomodoro. Peak focus for ADHD typically drops after 15 minutes, making shorter blocks more achievable and sustainable.
The 15-5 timer cycle: 15 minutes of focused work on a single task, followed by a 5-minute movement break with physical activity. Include instant rewards after each block and visible progress tracking. Repeat 3-4 times for 60-80 minutes of productive work.
ADHD brains require dopamine regulation that sitting rest cannot provide. Movement breaks (dancing, jumping jacks, walking) create natural dopamine boosts that restore focus for the next work block. Movement breaks outperform sitting breaks by 3x for ADHD.
When procrastination is worst, start with a 2-minute timer instead of 15 minutes. The small commitment removes the fear of starting. After 2 minutes, most people continue working. Procrastination is fear of starting, not fear of the task itself.
When hyperfocus occurs naturally, don't interrupt it - this is an ADHD superpower. Let hyperfocus run, but set a 90-minute break reminder timer for basic needs (food, bathroom, rest). After hyperfocus ends, return to the standard 15-5 timer cycle.
Standard 25-minute Pomodoro intervals are too long for most ADHD brains. ADHD focus typically peaks around 15 minutes. Shorter intervals mean more achievable goals, more frequent dopamine rewards from completing blocks, and less chance of losing focus mid-session.