Pomodoro for ADHD: 25/5 vs 50/10 vs 90/20 (and When to Go Custom)

The Pomodoro technique is simple: work for 25 minutes, rest for 5, repeat. For an ADHD brain, that simplicity is the point. You don’t have to finish the report. You only have to work until the timer rings.

Why timed blocks help with starting

Starting is often the hardest part. An open-ended task (“write the essay”) has no edges, so it is easy to put off. A block with a clear end (“write for 25 minutes”) feels small enough to begin.

There is some evidence for fixed breaks, too. In a 2023 study at Maastricht University, students who took scheduled breaks (24 minutes of study, 6 minutes of rest) reported less fatigue and distraction, and more concentration and motivation, than students who decided their own breaks. They got the same amount done, in less time.

25/5 vs 50/10 vs 90/20

25 / 5: the classic. Best for starting something you have been avoiding, for low-energy days, and for tasks you dislike. Short enough that “just one” is believable.

50 / 10: extended. Best once you are warmed up, and for work that takes a while to get into, like writing or coding. The 10-minute break gives you time to properly reset.

90 / 20: deep work. One long block for your most demanding task, then a real break. Good for hyperfocus days, when 25 minutes would only interrupt you.

Custom. Some people with ADHD do better with even shorter blocks, like 10 or 15 minutes, especially for dreaded tasks. Others like 45/15. There is no rule.

A simple way to adjust

• If you can’t start, shorten the block.
• If the bell always interrupts you mid-flow, lengthen it.
• If you skip breaks, make them more physical (stand up, get water).
• If breaks turn into an hour of scrolling, put the phone in another room during them.

Add a sound cue

A timer tells you when to stop; a sound helps you stay. Playing the same sound every time you work turns it into a cue: when the brown noise starts, it is work time. Many people use brown or pink noise, and others prefer body doubling sounds like a coffee shop or keyboard typing.

Pomodoro in Solbox

Solbox puts the timer and the sound in one tap. Choose 25/5, 50/10 or 90/20 (or custom with Pro), pick a sound, and the countdown stays on your Lock Screen and Dynamic Island so you never have to unlock your phone to check it. A gentle chime marks each break. See the Pomodoro timer.