Self-Regulation: Time Management

ADHD affects executive functions – the cognitive processes that help people regulate their thoughts, actions, and emotions in order to achieve goals, solve problems, and make decisions. Dr. Thomas E. Brown created a Model of Executive Functions that may be impaired in people with ADHD. If you have trouble with time management, and many people with ADHD do, he believes that there are two executive functions impaired – Activation (measuring and estimating time) and Effort (difficulty with sustained effort over longer periods of time, difficulty completing tasks on time). Time management includes things like knowing what time it is now, how much time is left, and how quickly time is passing. Since students with ADHD aren’t always aware of time passing – known as “time blindness” - they often struggle to use time effectively. Overestimating time needed can cause students to feel overwhelmed and never get started. Underestimating time needed can lead to frustration and self-blame when they can’t meet deadlines. Strong time management skills are required for academic (and social!) success in college, yet many students with ADHD procrastinate until it is too late to do their best work or complete their work at all. Finding the right strategies and tools to manage time is crucial.

Three such tools are the Pomodoro Technique, the Flowtime Technique, and the Animedoro Technique. All are time management methods that can help improve focus and productivity, but they have different approaches and unique features.

Pomodoro Technique

The Pomodoro Technique was developed by Francesco Cirillo in the late 1980s when he was a college student. It aims to balance work time with mental and physical breaks. The basic concept is to divide work into 25- minute intervals called "Pomodoros" followed by a 5-minute break. After completing four Pomodoros, take a longer break of 15-30 minutes. Short bursts of work followed by a break are key to the Pomodoro technique's success. It's beneficial for people with ADHD as it reduces overwhelm and limits the time spent on a task.

Fun fact: The term pomodoro means tomato in Italian; Francesco was using a kitchen timer shaped like a tomato when he developed this technique.

Advantages of the Technique

• Structured and easy to implement.
• Encourages short bursts of focused work.
• Helps reduce procrastination.

Limitations of the Technique

• May not work for everyone; some students may find it hard to maintain a strict schedule.
• Short work intervals might not be suitable for all tasks; breaks may be too short for some people.
• Can prevent you from getting into a flow state—a period of time in which you're highly focused and productive.

Flowtime Technique

The Flowtime Technique was created by Zoë Read-Bivens in 2016 when she became frustrated with the Pomodoro Technique. She believed that the 25-minute work/5-minute break time blocks were not long enough to get into a “flow state” and fully immerse herself in a task. The basic concept is to focus on one task during periods of "flow," which are longer and deeper work sessions - 60 to 180 minutes – and to take breaks at natural stopping points, not dictated by a timer going off.

Fun fact: This technique is sometimes referred to as “flowmodoro”.

Advantages of the Technique

• Allows for longer periods of uninterrupted work, which can be beneficial for complex tasks.
• Encourages deep focus and immersion.
• Adaptable to different tasks and preferences.

Limitations of the Technique

• May be challenging to maintain high levels of concentration for extended periods.
• Longer sessions might not suit everyone's attention span or energy levels.
• Some students may find it hard to follow without a set time schedule of work/breaks.

Animedoro Technique

The Animedoro Technique was developed by Josh Chen when he was a college student who was bored using the Pomodoro Technique for long study sessions of 2 or 3 hours “without entertainment”. The basic concept is to combine the principles of the Pomodoro Technique with a reward system of watching anime (Japanese animation) episodes during breaks. You work for a set time of 40 to 60 minutes and then watch an episode of anime skipping the intros and end themes so it takes about 20 minutes; there is not a longer break after 4 cycles.

Fun fact: Josh Chen claims to have studied 600 hours and watched 300 hours of anime in one semester, all while maintaining a 4.0 GPA in medical school.

Advantages of the Technique

• Provides an enjoyable and motivating reward system.
• Can make work more engaging and fun for anime enthusiasts.
• Offers structure while incorporating a fun break activity.

Limitations of the Technique

• Not suitable for those who are not interested in anime or similar entertainment.
• Might lead to excessive screen time or distraction if not used mindfully; hard to stop watching after 20 minutes for some people.
• May not be as effective for tasks that require deep concentration.

Here’s a little more information to help you evaluate whether to try any or all of these techniques.

Do These techniques Work?: Multiple research studies have found that the Pomodoro Technique is an effective time management tool. For example, researchers Costales, Gracia, Abellana & Devaraj found a significant difference in grades when students used the Pomodoro Technique. Anecdotal evidence shows that the Flowtime Technique is effective for students who like the structure of time blocking but are able to keep focused on one task for longer periods of time (> 25 minutes). Anecdotal evidence shows that the Animedoro Technique is effective for students who like structure, can work for 40 minutes to an hour at a time, and consider watching anime during work breaks a reward.

Usability: The Pomodoro Technique is the easiest to learn and use. It has simple rules – 25 minutes of work, 5 minutes of rest; after repeating 4 times, take a longer break of 10 or 15 minutes. The Animedoro is the next easiest because its rules are fairly straightforward, and each session and break are for standard times. The Flowtime technique is more variable and depends on a student being able to get into a “flow state” and maintaining it for as long as possible, then choosing how long of a break to take. The learning curve for all three techniques is small.

Affordability: All of these techniques are affordable. The only equipment needed is readily available to any student.

Accessibility: A timer is required for each of these techniques. The timer can be analog or digital. An accessible timer must be usable and understandable to the student. Key aspects of an accessible timer include a clear and simple interface, auditory feedback, adjustable volume, color contrast, and large clear display. The Animedoro technique requires access to anime videos so users may need Internet access. The videos may also not be accessible to everyone.

Effectiveness: All three techniques aim to enhance productivity and focus but cater to different preferences and work styles. The Pomodoro Technique is known for its short, structured intervals, while the Flowtime Technique encourages longer, uninterrupted work periods. The Animedoro Technique adds an element of enjoyment and reward through short entertainment breaks. Each technique has a large fan base that touts its effectiveness at managing time and increasing productivity. Choosing the right technique depends on individual preferences, task complexity, and the need for structure and rewards. Some people may even combine elements of these techniques to create a customized productivity strategy.

User Experience: Students with ADHD/LD report having success with the Pomodoro Technique. With the Flowtime technique, they may have trouble getting to a “flow state,” especially on a boring or mundane task. Using Animedoro, it may be too tempting for them to stretch 20-minute breaks watching videos into longer breaks and may be harder to transition back to work mode.

Student Engagement

Here are some specific ways each technique can enhance student engagement:

• Pomodoro Technique:
  • Time Management: Breaking study sessions into focused, time-limited intervals followed by short breaks helps students manage their time effectively. This prevents procrastination and ensures regular, concentrated effort.
  • Reduced Burnout: The structured work/rest cycle can help prevent burnout by giving students frequent opportunities to relax and recharge. This reduces the likelihood of mental fatigue.
  • Motivation: Knowing that a break is coming after each Pomodoro can motivate students to work diligently during each session.
• Flowtime Technique:
  • Optimal Challenge: The Flowtime Technique encourages students to find a balance between their skills and the challenge at hand. This fosters a state of flow, where they are fully immersed in the task, leading to heightened engagement and creativity.
  • Intrinsic Motivation: Flow is often accompanied by a sense of intrinsic motivation, where students are driven by the enjoyment of the task itself, rather than external rewards or pressures.
  • Enhanced Learning: In a state of flow, students are more likely to absorb and understand the material deeply, potentially improving academic performance.
• Animedoro Technique:
  • Gamification: The Animedoro Technique gamifies the Pomodoro Technique by associating rewards (watching anime) with completing tasks. This can make studying more enjoyable and engaging.
  • Short-Term Rewards: The prospect of a short anime break after a focused study session can serve as an immediate and motivating reward, making students more likely to engage in their academic work.
  • Positive Reinforcement: The positive association between work and rewards can reinforce the habit of focused studying, which can improve academic performance over time.

Conclusion

In summary, each of these techniques offers a structured approach to time management and productivity. The Pomodoro Technique focuses on time management and preventing burnout, the Flowtime Technique seeks to create optimal learning conditions through flow, and the Animedoro Technique adds a gamified aspect to boost motivation. The choice of technique may depend on individual preferences and needs, but all three have the potential to increase a student's engagement and, ultimately, their academic performance.

---

Images:

Brown Model: https://www.brownadhdclinic.com/the-brown-model-of-add-adhd
Tomato Timer: https://clivethompson.medium.com/i-created-the-best-ever-pomodoro-timer-just-for-you-29f63f926cd1
Flowtime Image: https://www.youtube.com/watch?v=tSRhwJ7BC-I
Anime girl studying: https://aminoapps.com/c/studying-amino/page/blog/animedoro-technique/v1x5_lRHnuNPm0RN040M7lpl1o3loeDVDG
Does it really work?: https://www.facebook.com/photo/?fbid=707773124273602&set=pb.100051227622627.-2207520000
Usability: https://www.ionos.com/digitalguide/online-marketing/online-sales/what-is-good-web-usability/
Affordability: https://qarar.org/how-customer-affordability-is-supporting-a-new-generation-of-risk-management-tools/
Accessibility: https://www.farfetchtechblog.com/en/blog/post/how-to-be-accessible/
Effectiveness: https://visionedgemarketing.com/measure-marketing-effectiveness-not-roi/
User Experience: https://neilpatel.com/blog/measure-website-ux/
Engagement: https://www.linkedin.com/pulse/student-engagement-framework-hem-sandhu/
Time Management: https://www.learningscientists.org/blog/2020/4/16-1

---

Specific questions and topic suggestions can be emailed to questions@ADHDinCollege.com.

---