Got a big project to work on but don't know where to start? So you are procrastinating instead? Let's fix it right NOW.

1. How to beat procrastination
with the POMODORO Technique
Designed by Malithi Weerakkody

2. Hey!

3. Hey!
I know what you’re doing…..!

5. How to beat|

6. You are procrastinating!
How to beat procrastination |

7. You’ve got a BIG project
to work on…

9. …but you don’t know
where to start.

10. OK. Let’s fix that.

11. Here’s what you need…

12. Here’s what you need…
A sheet of paper

13. Here’s what you need…
A sheet of paper
A pen

14. Here’s what you need…
A sheet of paper
A pen
…and a timer

15. Here’s what you need…
A sheet of paper
A pen
…and a timer
or
Any kind will do

16. Step 1
Set the timer
for 25 minutes

17. 2500-words on Procrastination-related anxiety
Deadline: 14th June
1. Google procrastination--definition
Break your
project down
into
smaller tasks.
Step 2

18. Don’t worry
about the order.
2500-words on Procrastination-related anxiety
Deadline: 14th June
1. Google procrastination--definition
2. Google anxiety
3. Rough outline

19. Just keep
working until the
timer goes off.
2500-words on Procrastination-related anxiety
Deadline: 14th June
1. Google procrastination--definition
2. Google anxiety
3. Rough outline
4. Find statistics >> Google Scholar
5.

20. You’re not allowed to
do anything else during
these 25 minutes.

22. Put your phone on
airplane mode.

24. If you remember
some other task…

25. If you remember
some other task…
…note it down and
attend to it later.

26. If someone calls, tell them
you’ll get back to them.

27. Focus intensely on
the task at hand...

28. …until the timer
goes off.

29. Set the timer for
5 minutes……
Step 3

30. …..and go PROCRASTINATE!
For not more
than 5 minutes!

31. …..and go PROCRASTINATE!
For not more
than 5 minutes!
It’s your reward!

32. Congratulations!
You just completed one POMODORO

33. Developed by Francesco Cirillo
in the late 1980s.
Francesco first used a tomato-shaped
timer; hence the name Pomodoro.
Means “Tomato”
in Italian
POMODORO Technique
www. francescocirillo.com

34. POMODORO Technique

35. POMODORO Technique
Breaks down work into manageable chunks.

36. A traditional Pomodoro
POMODORO Technique

37. A traditional Pomodoro
5-minute Break
25-minute work session
POMODORO Technique

38. 5-minute Break
POMODORO Technique
But you can change it to suit your rhythm.
15-minutes

39. 5-minute Break
POMODORO Technique
Or
35-minutes

40. After every 4 Pomodoros, you take a longer break.
POMODORO Technique

41. After every 4 Pomodoros, you take a longer break.
POMODORO Technique
20-minute
break

42. …and repeat...
POMODORO Technique

43. POMODORO Technique
…until the project is done.

52. Fact 1
The science behind the Pomodoro Technique

53. People often
procrastinate when
a task is too big.
conventional wisdom
1The science behind the Pomodoro Technique

54. 1The science behind the Pomodoro Technique
Breaking the task
down reduces
overwhelm…

55. 1The science behind the Pomodoro Technique
Breaking the task
down reduces
overwhelm…
Personal experience
...and makes it more
manageable.

56. Fact 2
The science behind the Pomodoro Technique

57. Distractions during work
lower your IQ by 10%.
(Hewlett-Packard, 2005)
2The science behind the Pomodoro Technique

58. Distractions during work
lower your IQ by 10%.
(Hewlett-Packard, 2005)
Multitasking makes you
40% less productive.
(Rubinstein, Meyer, & Evans, 2001)
2The science behind the Pomodoro Technique

59. Pomodoro Technique makes you
super-focus on a single task…
…and thus, improves productivity.
2The science behind the Pomodoro Technique

60. Fact 3
The science behind the Pomodoro Technique

61. Completing a Pomodoro gives
a sense of achievement…
3The science behind the Pomodoro Technique

62. Completing a Pomodoro gives
a sense of achievement…
3The science behind the Pomodoro Technique
…which stimulates the brain
to release dopamine.
A neurotransmitter that
plays a key role in
pleasure and motivation.

63. The surge in dopamine makes
you feel great and…
3The science behind the Pomodoro Technique

64. The surge in dopamine makes
you feel great and…
3The science behind the Pomodoro Technique
...motivates your brain
to keep working.
(Wise, 2004 ; Berridge & Robinson, 1998;
Arias-Carrión et al., 2010)

65. Fact 4
The science behind the Pomodoro Technique

66. 4The science behind the Pomodoro Technique
The ticking clock and the
25–minute mini deadline …

67. 4The science behind the Pomodoro Technique
The ticking clock and the
25–minute mini deadline …
...create a sense of urgency...

68. …that makes you experience the same
last-minute adrenalin rush…
4The science behind the Pomodoro Technique

69. …that makes you experience the same
last-minute adrenalin rush…
...and makes your brain jump
into action.
4The science behind the Pomodoro Technique

70. Fact 5
The science behind the Pomodoro Technique

71. Short, controlled breaks
5The science behind the Pomodoro Technique

72. Short, controlled breaks recharge your brain…
5The science behind the Pomodoro Technique

73. (Ariga & Lleras, 2011) …and make you focus better.
Short, controlled breaks recharge your brain…
5The science behind the Pomodoro Technique

74. Alright..
Go start your next
POMODORO!
break’s over!

75. References
Cirillo,F. (2007) The Pomodoro Technique.
Hewlett-Packard. (2005, April 22) Abuse of technology can reduce
UK workers’ intelligence [Press release]. Retrieved from 22
https://goo.gl/7MAV6A
Rubinstein, J. S., Meyer, D. E. & Evans, J. E. (2001). Executive Control
of Cognitive Processes in Task Switching. Journal of Experimental
Psychology: Human Perception and Performance, 27, 763-797.
Wise, R. A. (2004). Dopamine, learning and motivation. Nature
reviews neuroscience, 5(6), 483.

76. References
Ariga, A., & Lleras, A. (2011). Brief and rare mental “breaks” keep
you focused: Deactivation and reactivation of task goals preempt
vigilance decrements. Cognition, 118(3), 439-443.
Berridge, K. C., & Robinson, T. E. (1998). What is the role of
dopamine in reward: hedonic impact, reward learning, or incentive
salience?. Brain research reviews, 28(3), 309-369.
Arias-Carrión, O., Stamelou, M., Murillo-Rodríguez, E., Menéndez-
González, M., & Pöppel, E. (2010). Dopaminergic reward system: a
short integrative review. International archives of medicine, 3(1), 24.

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