How To Use The Pomodoro Timer

A timer should be in the bottom right hand corner of your screen.

It looks like this

When you click on the timer it will begin the first 45 minutes of your sprint. You can see how far in to your sprint you are by hovering your mouse cursor over the timer.
After 45 minutes the timer will stop and tell you to take a break for two minutes before continuing for another 45 minutes of work. After you have completed 90 minutes you should take a break for 30 minutes before continuing to work.

We have chosen these times for two reasons. Firstly it has been proven that your brain can concentrate for no longer than 90 minutes at a time before you lose focus. But we also know that if you sit for more than an hour each day your chances of an early death increase by 55%. So we want to get you moving regularly, whilst also ensuring you get maximum productivity in your day.

S

Stop

Stop whatever you are doing and focus on this.

T

Take Deep Breaths

Follow the instructions on screen or if you have sound follow the spoken instructions.
Breathe in through your nose and out through your mouth.

O

Observe

Observe your body, your thoughts, your feeling and your emotions. Is your heart racing? Are you sweating? Is your mouth dry? Are you angry? Are you worried? Are you stressed?
Do you need to be reacting the way you are?
How important is the issue you are stressed about?
Is this worth you being stressed over? Will it still be important this time next year?
What advice would you give to a friend if they were in your position?

Now take a moment and relax yourself.

P

Proceed

Now continue on with your day, incorporating what you have just learned about the emotions you were feeling.