Как с помощью техники Pomodoro справиться с прокрастинацией и улучшить концентрацию

Когда в последний раз вы фокусировались на чем-то одном?

Так, чтобы не было ни новых открытых вкладок, ни сообщений электронной почты, ни звуковых уведомлений на телефоне – полностью отделив себя от окружающего мира и сконцентрировавшись только на ОДНОЙ вещи? Сегодня? Неделю назад? Месяц назад? Никогда?

Понимаем, это трудно. Миллион заманчивых штук и видео с котиками требуют просмотра. Все мы страдаем синдромом дефицита внимания.

Техника Pomodoro помогает восстановить контроль над продолжительностью концентрации внимания и начать делать то, что действительно важно.

Метод Pomodoro прост:

25 минут работайте,

5 минут отдыхайте.

Появляется резонный вопрос: что делать, если на задание нужно потратить больше или меньше, чем 25 минут? Сперва давайте четко следовать методу.

Например, наша цель устроиться на новую работу. Сегодня наша главная задача дня — созвониться со знакомым, работающим в интересующей нас области, и пригласить его на обед.

Начнем с оценки необходимого времени или количества Pomodoro. Мы прикидываем, что на это дело понадобится один Pomodoro: непрерывный отрезок времени равный 25 минутам, за которым последует пятиминутный перерыв.

Чтобы подготовиться к задаче, мы ставим телефон на режим «в самолете» и закрываем все вкладки браузера. Этот момент ключевой. Напоминаем себе, что самая главная задача дня является на сегодня САМОЙ ГЛАВНОЙ. Отнеситесь к ней с должным уважением. Выставляем таймер на 25 минут. По истечении этих 25 минут начинается 5-минутный перерыв. За это время вам нужно восстановить силы.

Это возможно сделать с помощью:

  • прослушивания музыки;
  • домашней работы: помыть посуду, закинуть стирку, протереть
    пыль и так далее (при условии, что подобного рода деятельность
    является для вас «освежающей»);
  • физической нагрузки: медитации, растяжки, прогулки.

Во время перерыва лучше НЕ:

  • Заходить в интернет
  • Отвечать на письма
  • Заглядывать в Инстаграм
  • Писать и отправлять сообщения
  • Читать статьи о самосовершенствовании

Цель перерыва – освежиться и развеяться. Чем меньше мыслительной деятельности, тем лучше.

Итак, задача «созвониться с Сашей и пригласить его на деловой обед» выполнена. На это, как мы и предполагали, понадобился один Pomodoro. Ззаписываем во второй ячейке.

На следующий день мы решаем, что теперь самая главная задача — «узнать, какие навыки являются ключевыми в этой сфере деятельности». Мы прикидываем, что на это понадобится два Pomodoro (два, 25 минут/5 — минутные перерывы). И снова ставим телефон на режим «в самолете», закрываем почтовый ящик и фокусируемся на выполнении только одной задачи.

Мы в процессе выполнения этой задачи и 25 минут уже истекают, но мы в потоке. Мы не хотим прерываться даже на пять минут. Здорово! Мы решаем продолжить работу.

Работаем еще 25 минут, пока концентрация внимания не начинает ухудшаться. Очень хочется зайти на You Tube и посмотреть последний реп-батл на Версусе. Пора отдохнуть.

Вы проработали дольше запланированного, поэтому можно устроить себе 10-15-минутный перерыв. Чтобы полностью исследовать интересующий нас вопрос, нужно потрудиться еще. Принимаем решение работать следующие 30 минут.

Как это записать?

Мы работали над этим исследованием 1 час 20 минут, что составляет 3 Pomodoro. Можем вписать в квадратики предполагаемое и фактическое время в Pomodoro или обычным способом — в часах и минутах.

Со временем вы узнаете, как долго вы, не отвлекаясь, можете концентрировать внимание на одной задаче (вот почему так важно вести подсчет).

Суть использования техники Pomodoro – работа в течение определенного непрерывного отрезка времени над ОДНИМ заданием с последующим коротким перерывом. Вот и все.

Вы можете установить таймер на 25 минут на выполнение одного задания, и на 50 минут — на выполнение на другого.

С осторожностью относитесь к работе в течение нескольких часов без перерыва. Заметив, что внимательность снижается, вы можете захотеть работать, превозмогая себя, без отдыха. Основываясь на собственном опыте, мы вывели кривую эффективности непрерывной работы.

Эффективность в %, время в минутах. Средняя эффективность в течение 9о-минутной сессии без перерыва — 50%.

Включая в работу перерывы, мы заметно поднимаем эффективность.

Эффективность в %, время в минутах. Средняя эффективность сессии с перерывом — 70%.

Итак, за работу! Затем перерыв. И снова за работу!

Статья из инструкции к Продуктивному дневнику

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Об авторе

Ксюша Кот

Радуюсь каждому дню, люблю дарить и получать подарки, увлекаюсь психологией и взаимоотношениями между людьми :)

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