The Pomodoro Technique developed by Francesco Cirillo in the late 1980s is a time management method . The technique uses a timer to break down work into intervals traditionally 25 minutes in length, separated by short breaks. These intervals are known as “pomodori” which is the plural of the Italian for tomato. The Pomodoro Technique is named after the tomato-shaped kitchen timer that was used by Francesco when he was a university student. The method is based on the idea that frequent breaks can improve mental agility.
The 5 basic steps to this technique are:
- Decide on the task(s) to be done
- Set a timer to a specific number of minutes (usually 25)
- Work on the task until the timer rings and then record the task
- Take a short break (3-5 minutes)
- Every four “pomodori” take a longer break (15–30 minutes)
It is suggested to create a “To do list” and estimate what you can accomplish in a 25 minute period. There is a real sense of accomplishment when finishing tasks. It has been proven that these short bursts of focus and stopping have helped people assimilate the information and stay more focused when on task.
When you combine the Pomodoro technique with the concept of standing up often while at work; you will really reap huge benefits. The fitness guru, Get Fit Guy, says that sitting is worse for our health than smoking! He gives us 7 suggestions of creative ways to stand more often at work.
The Dangers of Sitting: If you really think about it, discussing the dangers of sitting seems a bit silly. After all, you know intuitively that a sedentary lifestyle is less healthy than staying physically active. But it’s only recently that clear scientific evidence has emerged linking cardiovascular disease to long periods of time spent in a seated position. Early death and obesity are also strongly linked to sitting.
Here’s his quick tips on Standing More:
1. Stand When You’re Waiting: Doctor’s office appointments, DMV, or any other place you are offered a seat. Just stand.
2. Stand When You’re At The Gym: If you sit all day, don’t choose the stationary bike or other seated weight machines.
3. Stand When You’re Working: Use the promodoro technique and introduce short standing breaks throughout your day. Take a walk to the water cooler, stroll to the restroom. You’ll be more productive and healthier.
4. Watch TV While You’re Standing or Exercising: Perfect time to do some light exercising while not missing your favorite episode.
5. Stand When You’re Traveling: Airplanes are a great example of a time you should stand more and get up and stretch intermittently. Consider asking for an aisle seat so you don’t annoy your plane companion. Same with long car trips, consider some jumping jacks at the restroom break.
6. Stand When You’re Snacking: You’re prone to eat less and metabolize calories more quickly when you eat in the standing position.
7. Stand While Talking On The Phone: We often sit down when we receive a phone call, but try to reverse this and stand up anytime someone calls.
Perhaps combining these two techniques at work will be just the ticket to be healthier, more productive and happier.
Resources: Cirillo, Francesco. The Pomodoro Technique. Retrieved 2011-05-08.
http://www.quickanddirtytips.com/health-fitness/mens-health/7-ways-to-burn-calories-by-standing-more?page=1#sthash.Wqj5CFMc.dpuf
Great Resource: The Pomodoro Technique by Francesco Cirillo
