Why the Pomodoro Technique and Endel Are My ADHD Productivity Dream Team

"Having ADHD or struggling with focus doesn't mean you're doomed to a life of chaos and unfinished tasks. It just means your brain works differently - and that's okay!"

Raise your hand if you’ve ever sat down to work on something—full of ambition and determination—only to end up scrolling social media, reorganizing your desk, or suddenly deciding you absolutely must clean out the fridge right now. (Is that…all of us? Yeah, thought so.)

If you’re anything like me, the sheer overwhelm of a growing to-do list can send you straight into a freeze. You know you have things to do, but where do you even start? And why does starting feel like climbing Mount Everest…without shoes…in the snow…while juggling?

Welcome to the spicy-brained club, my friends. It’s not that we can’t focus; it’s that focusing on the right thing can feel impossible when our brains are juggling a million tabs at once. Enter: the Pomodoro Technique with music. Game. Freaking. Changer.

What Is the Pomodoro Technique?

If you’ve never heard of it, the Pomodoro Technique is a time management method that breaks your work into short, focused intervals (typically 25 minutes) with 5-minute breaks in between. Think of it as sprinting instead of running a marathon. After about four of these sprints, you take a longer break (15-30 minutes) to recharge.

Here’s why this technique is chef’s kiss for ADHD brains or anyone who struggles to focus:

1. It creates urgency. You’re not staring down an endless day of work. You’re just tackling 25 minutes. Even your most rebellious inner procrastinator can’t argue with that.

2. It’s guilt-free. Breaks are built in! No more feeling bad for checking your phone or grabbing a snack—it’s part of the plan.

3. It’s structured. The start-stop rhythm keeps your brain engaged, so you’re less likely to wander off mid-task (looking at you, 3-hour TikTok spiral).

Why Add Music to the Mix?

While the classic Pomodoro Technique is already great, adding music takes it to a whole new level. And not just any music—we’re talking focus-optimized soundscapes. Personally, I’ve been obsessed with Endel, an app that creates personalized sound environments designed to boost focus, relaxation, or sleep. (Psst…they offer a 14-day free trial—you're welcome!)

Here’s why pairing music with Pomodoro works:

• Music drowns out distractions. That noisy neighbor? The dog barking? The existential dread? Endel’s soothing soundscapes gently hush all that chaos so you can actually think.

• It keeps you in the zone. Their focus tracks are scientifically designed to help your brain stay on task, so you’re less likely to jump up and reorganize your spice rack mid-Pomodoro.

• It’s calming. For those of us who get overwhelmed by the weight of our to-do lists, music can help lower that stress and create a more peaceful work environment.

Why It Works for Me (and Maybe for You Too!)

As someone with ADHD, I’ve learned that starting is always the hardest part. That mountain of tasks looming in front of me feels paralyzing, and before I know it, I’m stuck in avoidance mode. But with the Pomodoro Technique, I’m not committing to scaling the whole mountain; I’m just agreeing to climb for 25 minutes. That’s it. Once I get started, it’s like a switch flips, and I’m off to the races.

Adding Endel to the mix has been a game-changer. The soundscapes make the 25-minute sprints feel almost meditative, helping me stay calm and focused while I chip away at my tasks. And the best part? I actually finish things. Cue the confetti cannons!

(We are NOT paid sponsors of Endel. We just really like their app.)

Tips for Making This Work

If you’re ready to give this combo a try, here are some quick tips to set yourself up for success:

1. Set up your space. Clear off distractions, grab your water or coffee, and create a workspace you actually want to spend time in.

2. Pick one task. Seriously, just one. Don’t try to multitask—your brain will thank you.

3. Use a timer. Whether it’s an app or an old-school kitchen timer, set it for 25 minutes and let it do its thing.

4. Play your focus music. Open Endel, select their focus mode, and let the soundscapes work their magic.

5. Take your breaks. When the timer goes off, step away. Stretch, grab a snack, or stare at a wall—whatever feels good. Just make sure you come back when the break’s over.

Spicy Brains, Unite!

Here’s the thing: having ADHD or struggling with focus doesn’t mean you’re doomed to a life of chaos and unfinished tasks. It just means your brain works differently—and that’s okay! Techniques like Pomodoro and tools like Endel can help you harness that spicy-brain energy in ways that actually feel good (and productive).

So, the next time you’re staring down your to-do list, ready to call it a day before it even begins, give this a try. Set your timer, hit play on your favorite focus track, and tackle one tiny chunk of time. You might just be surprised at how much you can accomplish—25 minutes at a time.

Let’s get things done, one Pomodoro (and one soundscape) at a time! And if you’re curious about Endel, check out their 14-day free trial here. Your spicy brain deserves it.

PS - Need some extra help? Download our FREE Productivity Tracker!

Written by the team at A Higher Way Of Living