Pomodoro vs. Flow: Which is Better for ADHD?

Why the '25-minute break' can be a disaster for some ADHD brains and how to protect your 'Deep Focus' instead.

Managing the 'Shutdown' and 'Startup'

Most productivity gurus love the Pomodoro Technique (25 minutes on, 5 minutes off). For many with ADHD, This is a Nightmare.

The Problem: Our brains have a high "Startup Cost." It takes us 20 minutes just to "Get into the zone." If a timer rings at 25 minutes, it pulls us out of the flow precisely when we were finally being productive. Getting back *into* the zone after that break might take another 20 minutes.

When to use each:

Use Pomodoro for 'Low-Dopamine' Tasks: Chores, emails, filing. The timer acts as a "Boredom Shield."

Use Flow for 'Creative/Deep' Tasks: Coding, writing, designing. Don't use a timer. Use a Body Double or a Dopamine Anchor (music) and let yourself run until you naturally "Pop" out.