Pomodoro for health(y) writing
Using the Pomodoro technique to improve your health and wellbeing
Do you love productivity hacks? If you’ve been lingering around the edge of any productivity blog or guru in the last few years, you’ve likely heard of the Pomodoro technique.
It’s a time management method developed by Francesco Cirillo in the late 1980s. 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 “pomodoros." The method is based on the idea that frequent breaks can improve mental agility and therefore productivity.
Ready, set… pomodoro! Using a timer (analog or digital) can help you be a more productive health writer. Photo by Marcelo Leal on Unsplash
It works like this:
Choose a task you want to work on.
Set the Pomodoro timer for 25 minutes (the Pomodoro duration can be adjusted based on your needs).
Work on the task until the timer rings.
Take a short break (5 minutes is recommended).
Every four "pomodoros," take a longer break (I take 15 minutes).
I’ve been using the Pomodoro technique (using the BeFocused app) to improve my productivity and reduce the impact of internal and external distractions. It helps me stay focused and motivated. As a bonus, it helps me keep a record of the time I’ve spent on a task or project.
But to be honest? I’ve found that one of the most powerful aspects of the Pomodoro technique is actually the BREAKS.
Using short breaks to maintain productive writing AND promote healthy habits
Short breaks keep you motivated to keep going; the carrot to the stick of a 25 minute burst of work. If you’re feeling very demotivated, you might find the idea of the 5 min break just the thing to get you into flow. And maybe that’s all you need: a little reward for getting started or persevering.
Or maybe you just need your break for a quick trip to the loo. That’s good too.
But what happens when you use these breaks used intentionally? A 5 minute break could help boost your physical and mental health throughout your working day. You can leverage these 5 minutes breaks to add in a whole range of healthful habits that will serve your wellbeing both today and into the future.
Your short breaks can ultimately help you be healthier at your desk.
Feel frazzled? Maybe you don’t need more productivity hacks. You just need someone to help you produce great health and medical content.
Healthy ideas for your short breaks
So what kinds of healthy things can you do when you’re on a short break? Here are my go-to activities.
Stretching and movement
Get moving! Prolonged sitting and computer use could be negatively affecting your health and wellbeing with:
Increased risk of obesity and heart disease: One study found that people who sit for more than 11 hours per day have a 40% higher risk of dying from heart disease compared to those who sit for less than 4 hours per day.
Musculoskeletal problems: Prolonged sitting and computer use can lead to musculoskeletal problems such as neck pain, back pain, and carpal tunnel syndrome. These problems can be caused by poor posture and the repetitive nature of computer tasks.
Eye strain: Prolonged computer use can also lead to eye strain, which can cause symptoms such as headache, blurred vision, and dry eyes.
Increased stress: Studies have shown that people who sit for long periods of time may have higher levels of stress and anxiety compared to those who are more active.
To mitigate some of these risks, use your breaks for movement and stretching. You can try some of my favourites:
Forward fold (standing or sitting)
Star jumps or “knocking on heaven’s door” (one of my favourite yoga moves).
In my dreams, this is what I look like when doing a wide leg standing forward fold. The reality is somewhat less graceful. Photo by Marta Wave.
Mindful breathing
Mindful breathing is a simple but effective mindfulness technique. You simply focus your attention on your breath and the physical sensations of breathing. To start, sit a comfortable position, close your eyes, and pay attention to your breath as it moves in and out of your body.
Your mind will wander, that’s normal! If you find it hard to do on your own, there are lots of apps and sites that have guided mindful breathing exercises. Smiling Minds is my favourite resource for mindfulness meditation.
There are many ways that practicing mindfulness and mindful breathing can help you work better, including:
Reducing stress and anxiety
Improving focus and concentration
Promoting relaxation and restful sleep
Improving mood and overall well-being
Rest your eyes
Computer-related eye strain happens when you spend long periods of time looking at your device screen. You might notice:
Eye fatigue or tired eyes
Dry, irritated eyes
Blurred vision
Headaches
Neck and shoulder discomfort
To reduce the risk of digital eye strain, it is important to take regular breaks from screens and to follow good computer ergonomics. Experts recommend using the 20-20-20 rule: Every 20 minutes, take a 20-second break and look at something 20 feet away.
But, if you’re using your Pomodoro breaks consistently, you’ll be giving your eyes the rest they need. Bonus!
Hydration station
We all know that good hydration is essential for overall health and wellness. The water content of our bodies help with things like body temperature, lubricating joints, and supporting a variety of bodily functions.
A well hydrated writer might experience some of these benefits of good hydration:
Maintaining healthy skin: Adequate hydration can help to keep the skin moisturized and prevent dryness, flakiness, and wrinkles.
Supporting brain function: Water is essential for maintaining healthy brain function. Dehydration can impair cognitive function and lead to fatigue, headache, and difficulty concentrating.
Promoting healthy digestion: Water helps to flush waste and toxins out of the body and can help to prevent constipation.
Supporting weight management: Drinking water may help you feel full and stop cravings and reduce appetite, which can be helpful for weight management (important for those prone to sitting for long periods in front of our screens!)
Keep hydrated by drinking around 8 cups of water per day (more if it’s hot or you’re exercising). You can drink other fluids, but water is the best drink because it’s healthier and usually free!
Though let’s be honest: most of us will crave or depend on our Hot Beverages to get us through our work. There’s no way I’m here to deny you do that. But perhaps consider replacing one of your hot beverages with a glass of water. I often boil the kettle and just drink a mug of hot water. That may not be your cup of tea.
So now you have some ways to use your Pomodoro mini-breaks as health-breaks and add a load of great healthy habits into your day.
But I’ll admit, I’m not always disciplined enough to use my breaks in a healthy way. And I’ve learned the hard way that your 5 min work breaks can be a disaster if you’re not careful.
Avoid these productivity and mental health crushers in your short break
Your productivity, and mental wellbeing, can become seriously derailed if you use your breaks unwisely. So here are my warnings.
Do not check your email or phone messages: This will likely ruin the flow of your work. You may end up spending up to an hour away from your main task! Give yourself a few 25 minute slots during the day to check and deal with email or phone messages and then close or ignore those apps when you’re trying to focus.
Do not read the news: Some people can read the news in a detached or disinterested way. I cannot. Some news stories break my heart. Other news stories pique my interest and I chase the shiny news-rabbit down the rabbit hole to find out more.
Do not skip the five minute break: So you’ve hit your stride and want to keep going? You can if you wish, and I certainly have when I’ve felt like I just need a bit more time with a task or thought. But be warned, if you don’t take regular breaks, it may gradually compound the health risks you’re keen to reduce.
Using your short breaks to read the news, check email or dip into social media can provoke… emotions. Try to avoid. It’s not worth derailing your writing or productivity.
Final thoughts
I’m not an ‘all or nothing’ kind of gal. I don’t always use my pomodoro breaks with the strict intention of cultivating healthy habits. But when I do, I usually feel better at the end of the day. So this year, I’m aiming to make the most of the Pomodoro technique by using the regular short breaks to intentionally build healthful habits (and avoid bad ones).
Pomodoro fans, what do you think? What are your tips for healthy work and writing habits?
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Sally Bathgate is a freelance health and medical writer with 10+ years of experience writing plain-language information for patients.