The science behind the pomodoro technique and how it supercharges productivity

1. Short breaks improve focus and combat cognitive fatigue

Think of your attention span like the fizz in a soda can—it starts strong but fades quickly. Researcher Jonathan Schooler notes that our minds wander 15-20% of the time. For focused work, this can be a problem. Enter the pomodoro technique, which structures work in 25-minute intervals, punctuated by short breaks.

Why does this work? Here's what science says:

• A 2023 study led by researchers at the University of Sydneyprovides evidence supporting the benefits of short breaks for maintaining focus. The study found that even a five-minute unstructured break can significantly restore attention and enhance learning outcomes. The researchers concluded that brief mental pauses are effective in replenishing cognitive resources, particularly during demanding tasks.
• Prolonged tasks can lead to cognitive boredom, reducing engagement. Incorporating breaks into your work pattern helps reset your focus and fight monotony.
• Physical movement during breaks can stimulate your brain, boosting concentration and combating the effects of a sedentary lifestyle.

These insights make a strong case for why the pomodoro technique keeps your mind sharp and engaged.

2. Work-break cycles boost motivation

How often do you promise yourself, “Just a few more minutes, and then I'll take a break”? Structured breaks can make this approach more effective. The pomodoro technique's work-break cycle not only sustains motivation but also reduces mental fatigue.

A recent study published in Brain Sciences in January 2025offers insights into how the timing of rewards affects focus and task performance. The research found that structuring tasks with shorter intervals between rewards—such as scheduled breaks—can enhance motivation and help maintain focus during prolonged activities.

3. Breaks support better decision-making

For anyone making frequent decisions, breaks can help combat decision fatigue.

A 2023 study published in the Journal of Law and Courtsexamined traffic court outcomes in Pulaski County, Arkansas. The researchers found that judges were less likely to dismiss charges during arraignment hearings held later in the court session compared to those at the beginning. This pattern indicates that as judges continue making decisions without taking breaks, their cognitive resources may become depleted, resulting in less favorable rulings for defendants. The study highlights the importance of breaks in maintaining impartial and thoughtful decision-making in high-stakes environments.

4. It reduces time-related stress

Philosopher Henri Bergson once noted that time only feels stressful when we measure it. Deadlines amplify this stress, but structuring your day with pomodoro intervals can alleviate it.

By focusing on one 25-minute session at a time, you shift your perspective. Instead of being overwhelmed by your entire to-do list, you see time as manageable chunks. This approach not only reduces stress but also enhances your awareness of how you're spending your time.

5. The pomodoro timer eliminates multitasking

In a typical pomodoro session, you focus on one task while minimizing distractions like emails or social media. Science shows that multitasking can impair your brain and slow progress.

Research indicates that multitasking reduces productivity by up to 40%. This decline is attributed to the brain's need to switch attention between tasks, a process known as "task switching," which incurs cognitive costs and slows overall work progress.

A study from the University of California , found that after an interruption, it takes an average of 23 minutes and 15 seconds to return to the original task. This delay is due to the cognitive effort required to reorient and regain focus.

With the pomodoro technique, you're training yourself to work more intentionally, reducing interruptions and maximizing efficiency.

6. It combats Parkinson's Law with timeboxing

Parkinson's Law states that “work expands to fill the time available.” The pomodoro technique's structured timeboxing counters this by setting finite intervals for tasks. This approach encourages:

• Better time management by limiting over-investment in single tasks.
• Prioritization of work while setting distractions aside.
• A disciplined workflow that prevents tasks from dragging unnecessarily.

As Marc Zao-Sanders explains in the Harvard Business Review podcast , “Disciplined timeboxing breaks us free of Parkinson's Law by imposing a sensible, finite time for a task and sticking to that.” He emphasizes that by allocating specific time slots for tasks, we create a structured approach that counters the tendency for work to expand to fill the time available, thereby enhancing productivity and focus.

Key takeaways

Science supports the pomodoro technique's effectiveness, from its application to sustain focus and enhance decision-making to reducing stress and curbing multitasking.

By incorporating short breaks, a reward-based workflow, and intentional time management, this technique is a proven way to boost productivity.

Using Time Stream's pomodoro timer

Time Stream makes it easy to harness the power of the pomodoro technique.

Our timer defaults to 25-minute sessions with 5-minute breaks between sessions and a 25-minute long break after your fourth session. You can change this by managing your preferences.

On the Today screen, you can add estimated pomodoros to your tasks. Once your tasks are planned, you can start a session by clicking the play button next to the task you wish to work on first. When the session starts, the timer page will open.

Time Stream will also show you whether you used more pomodoros than you initially planned for your tasks. You can see this by navigating back to the Today screen. This helps you understand how much time your tasks actually take, enabling better time management and planning for the next day.

Try the pomodoro technique for yourself with our pomodoro timer.