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Pomodoro Timer for ADHD

The classic 25 minute pomodoro can feel like a wall when starting is the hard part. This version runs 15 minutes of focus and 5 of rest. Short enough to say yes to, and you can always start another one.

The fox runs around the ring as time passes, so you can see how much is left at a glance instead of reading numbers. When the break comes, it falls asleep.

Why shorter sessions help you start

Many people with ADHD describe the same pattern: the task is not too hard, it is too big to begin. A smaller promise lowers that barrier. "Ten minutes on the email" is easier to agree to than "answer all the email", and once you are moving, staying in motion is often easier than starting was.

So start small and let the length grow. If 15 minutes keeps ending before you want it to, try 25. If even 15 feels like a lot today, use 10; with a free account you can set any length in the settings on the main pomodoro timer. The right length is the one you will actually press start on.

pomofox is a timer, not a treatment. Nothing on this page is medical advice. If ADHD is affecting your work or studies, a doctor or an ADHD coach can help you find what works for you.

Make time visible

Time can feel abstract: twenty minutes and an hour blur together until suddenly it is late. A visual timer turns time into something you can see. Here, the fox's position on the ring shows what is left without you having to do any maths.

Leave the timer where you can see it. On a laptop with pomofox Pro, the floating timer keeps a small copy of the timer above your other windows in Chrome and Edge. On a second screen, go fullscreen.

Tips people share for using a timer with ADHD

  • Write the first step, not the task. "Open the document and write the heading" is a first step. "Write the essay" is not.
  • Turn on auto-start in preferences, so the break ends and the next session begins without a decision.
  • Work alongside someone. Body doubling, working while another person works, helps many people stay on task. Our body doubling guide has ways to do it online.
  • Use a sound. A ticking clock or rain in the background can make silence less distracting.
  • Count wins, not hours. Every session you finish adds a tomato to the tally. Two is a good day. Zero is a day, and tomorrow is a new tally.

Frequently asked questions

Is the pomodoro technique good for ADHD?

Some people with ADHD find it very helpful and some find fixed timers stressful. Shorter sessions, a visible timer and breaks that end on their own make it easier to try. Adjust it until it works for you, or drop it if it does not.

What session length should I use?

Start with 15 minutes of focus and 5 of rest. Go down to 10 on hard days and up to 25 when starting gets easier.

Is this timer free?

Yes. The timer, the fox and the session tally are free and work without an account.

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