And I hate it.

My ADHD only makes the job more torturous. But timers (yeah, timers) have helped me maintain my focus at work and increase my productivity, even on days when I want to jump through my screen and scream at my students for their felonious assaults on the English language.

Honestly, I’d like to put some of them in jail.

But I can’t, nor can I magically make my ADHD symptoms disappear.

If you have ADHD or struggle with staying on task, you know how frustrating it can be to constantly get sidetracked by distractions.

That’s where the magic of timers comes in.

In this blog post, I’m going to share with you how I use timers to manage my ADHD and get things done, even when my brain is working against me.

This website is called Lovesong.blog, so naturally I’m a songwriter. And at the end of this post, I’ll also share a song with you, if you’re interested—a song I wrote with the aid of timers. First, let’s talk about length.

For How Long to Set the Timer – That is the Question

Choosing the duration of the timer is the biggest challenge, in my experience. Personally, I like to mix things up.

Here are a few time settings I like to incorporate into my routines.

Short Bursts (15 Minutes or Less)

When I’m really depressed (and I’m a head case with multiple disorders), I’ll set the timer for 15 minutes.

Then I’ll take a break.

And of course that break will be timed as well—roughly five minutes.

Then I’ll repeat the cycle until my misery is at a more manageable level.

This technique also works on days when I’m feeling scattered, irritable, or anxious.

Standard Bursts (25 to 30 minutes)

In the ADHD community, 25 minutes is perhaps the most commonly used timeframe for productivity bursts. This technique is known as the Pomodoro method, which originated in Italy.

Using this method, you work for 25 minutes and then take a 5 to 10-minute break. After four Pomodoro sessions, you take a longer break of 15-20 minutes.

I’ve never been a fan of this method.

For whatever reason, I prefer to work in very short or longer intervals. But this technique has worked for thousands upon thousands of distracted ADHD sufferers.

It could certainly work for you too.

As a variation of the method, you can work for 30 minutes instead of 25 minutes, then take a 10-minute break. That’s my psychiatrist’s preferred workday structure (and my psychiatrist has ADHD too).

Extended Sessions (One to Two Hours)

If I need to work a full eight-hour day—the thought of which repels me as I type—I’ll set the timers for longer periods. At my job I can space out occasionally and build breaks into my editing sessions.

So, I typically work in one to two-hour blocks, all regulated by timers, of course.

My break lengths vary but tend to be around 30 minutes.

Honestly, I’m not that big on setting break timers, but I think I probably should be a little more diligent about timing my breaks. More on that later.

Marathon Sessions (3-plus hours).

I wouldn’t suggest attempting to run a marathon (via timers) right away.

This approach is best reserved for when you have a lot of work that needs to be done and are feeling particularly focused.

But then again, if I’m feeling particularly focused, I usually don’t need a timer to keep me on task.

Honestly, I don’t run timer marathons very often.

You probably shouldn’t either.

That said, I do work for extended periods on occasion, especially if I fall behind on a project due to procrastination—a common problem for me, and I imagine since you’re here, you can relate.

Four Ways to Use Timers

1. Breaking up Tasks

Breaking up larger projects into smaller, more manageable tasks can make them feel less daunting. One effective way to do this is to set a timer for a specific amount of time, such as 15, 25, or 60 minutes, and work on the task during that time. 

Then you take a short break. 

For instance, if you’re overwhelmed by the thought of cleaning your entire apartment, you could break the job down by setting a timer for 15 minutes to focus on just one area, like the bathroom (I don’t know about you, but my bathroom resembles a crime scene on occasion). 

Once the timer rings, take a quick break to stretch or grab a drink (a strong one, perhaps) before tackling the next 15-minute clearing task. 

2. Structuring Your Day

In addition to breaking up larger tasks, timers can also be used to structure your entire day. This approach can be especially helpful for people with ADHD who struggle with time management.

For example, you could set a timer for 30 minutes to get ready in the morning. If you tend to get lost in the morning routine and run late (like me), a timer could be the solution to your problem.

3. Limiting Distractions

People with ADHD are often easily distracted, especially when they work on tasks that are not particularly stimulating. A timer can help you manage distractions, such as social media or phone calls, by allowing yourself a set amount of time to “waste” in your rabbit hole of choice, whether that be a video game, social media feed, or other activity.

4. Timing Transitions and Breaks

In my experience, transitions play a vital role in managing ADHD symptoms and optimizing productivity. It’s essential to allocate sufficient time between tasks. 

By consciously planning and allowing for transitional moments, you can create a structured rhythm that supports your focus, reduces stress, and enhances overall efficiency. Embracing the power of timing transitions and breaks empowers individuals with ADHD to navigate their day with greater ease and harness their full potential.

Timers and ADHD – Conclusion (Plus the Song I Promised Earlier)

While I may not have the power to magically eliminate my ADHD symptoms, timers have provided me with a sense of structure and control in a world that often feels chaotic. Chances are, timers can help you maintain your focus and increase your productivity too. 

It’s important to remember that there’s no one-size-fits-all approach when it comes to using timers. Consider experimenting with different durations. For instance, if you’re feeling particularly depressed or scattered, setting a 15-minute timer could be immensely helpful. Alternatively, you might opt for 30-minute intervals with 10-minute breaks in between. 

I enjoy longer work sessions sometimes—up to two hours. You might find this approach works for you too. 

At the beginning of this post, I told you I’d share a song with you—a song I wrote with the aid of timers. That track is called “Cuttin’ the Backwoods,” and it’s an existential party song featured on my book’s soundtrack (yes, my book, Love Songs and Suicide, has a soundtrack). 

During the songwriting process, I worked in 12-minute intervals, writing non-stop during each session, followed by breaks of varying lengths. It took me well over 100 12-minute sessions to complete “Cuttin’ the Backwoods Down.” The end result is below. 

R. Ross Horton II

R. Ross Horton is a writer, editor, and musician based in Palm Coast, FL. Last year he published his first book, Love Songs and Suicide: A Travel Memoir, Romance, and Tragic Musical Comedy. At Lovesong.blog, Ross strives to help people find harmony in a chaotic world. Visit this website’s about page to learn more.

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