What impact does the Pomodoro technique have on our health?

When we learn to play an instrument, acquire a new skill, or prepare for an exam, we tend to assume that progress depends entirely on the number of hours we spend on it. Hence the idea that ‘practice makes perfect,’ but as the clock ticks on, motivation wanes, fatigue sets in, and distractions arise. 

The key to productivity is not the number of hours invested, but how we use them. That is why it is important to know how to manage time and alternate work sessions with breaks.

There are various organisational techniques that help to avoid procrastination, such as the Pomodoro technique, a method that has gained popularity for its simplicity and effectiveness in improving productivity.

What is the Pomodoro technique and how does it work?

In the late 1980s, the Italian student Francesco Cirillo, frustrated by his lack of concentration and procrastination, created a study method to increase his productivity: the Pomodoro technique. Its name comes from the popular tomato-shaped kitchen timer—very common in Italy—that Cirillo used during his study sessions.

Although this technique was initially conceived as a personal study method, it has now become a very useful tool in both academic and professional settings thanks to its simplicity and effectiveness.

The way it works is very simple: it is based on dividing concentration time into 25-minute intervals. During each block, it is recommended to focus on a single task and alternate these periods with 5-minute breaks.

What science says about breaks

Before the latest discoveries, it was believed that the brain only consolidated memories during sleep. Nowadays, we know that this process can also be activated during periods of rest while we are awake. 

There are studies that argue that incessant practice is not the most efficient way to learn a skill. The National Institutes of Health conducted a study in 2021 which showed that short breaks between study sessions help to consolidate and improve the retention of what has been learned.

In short, the brain needs breaks to improve performance, promote knowledge consolidation and avoid fatigue or burnout. 

The benefits of the Pomodoro technique

The use of time management systems can be highly beneficial for studying and working, as well as for household chores or even physical exercise. When tasks are divided into intervals, they become more manageable and less overwhelming. 

Therefore, applying this technique can offer several benefits: 

• It reduces procrastination on complex tasks. 
• It helps you make the most of your time. 
• It prevents distractions. 
• It can help reduce stress and mental fatigue. 
• It can be applied in any field. 

The best-known format is based on 25-5 intervals, although it can also be adjusted according to the task, for example, in blocks of 35 or 50 minutes. In addition, when finishing a task or completing 4 cycles, it is advisable to take a longer break. 

Recommendations for applying the Pomodoro technique

Although this method of focus is simple and effective, there are strategies that help to further optimise productivity and performance:

Before using this method, you should consider that...

The Pomodoro technique was created as a guide for organising time and productivity. However, it should not be considered a “master technique”, as its effectiveness can vary depending on the person and the type of activity. 

Some studies indicate that breaks can increase fatigue and demotivation when they are too rigid and do not adapt to personal needs. The purpose of breaks is to allow the mind to recover, and in some cases, five minutes is not enough to achieve this. 

In conclusion, the key is not to apply the method strictly, but to adapt the length of intervals and breaks to maintain a balance between performance and mental rest.