Power Blocks Timer

Who These ADHD Focus Sprints Are For

Pomodoro feels too rigid or shame-inducing
You need structure but also flexibility
Deep work sessions drain you completely
Breaking large projects into chunks helps
You forget to take breaks until you crash

Quick Start Guide

Press Start - Begin your first 25-minute work block
Work until the timer ends - Then take your 5-minute break
Repeat the cycle - After 4 blocks, enjoy a 15-minute recovery

How the ADHD Pomodoro Alternative Works

Power Blocks reimagines the Pomodoro Technique specifically for ADHD brains. While traditional Pomodoro can feel punitive when you can't maintain focus, Power Blocks embraces the reality of variable attention and energy.

Each work block runs for 25 minutes - long enough for meaningful progress, short enough to feel achievable. The visual timer shows your progress through each block, making abstract time concrete. Between blocks, mandatory 5-minute breaks prevent the exhaustion that comes from pushing through without recovery.

After four work blocks, you earn a 15-minute long break. This isn't a reward for "good behavior" - it's essential maintenance for your cognitive resources. ADHD brains often run hot and need regular cooling periods to maintain performance.

The system tracks your completed blocks automatically, providing the external structure many ADHD minds need. You can adjust timing to match your capacity - shorter blocks on low-energy days, standard timing when you're firing on all cylinders. The flexibility prevents the all-or-nothing thinking that derails many productivity systems.

Key Benefits of Work Blocks for ADHD

Prevents hyperfocus exhaustion - Enforced breaks protect your energy
Makes progress visible - Track completed blocks, not just time
Reduces overwhelm - Any project becomes just "4 blocks"
Builds sustainable pace - Work with your brain, not against it
Gamifies focus - Completing blocks feels like achievements

When To Use Power Blocks

✓ Use When:

Tackling large, complex projects
Building consistent work habits
Energy is decent but not peak
You need external pacing
Preventing hyperfocus burnout

✗ Skip When:

In crisis or emergency mode
Tasks need continuous flow
Meetings dominate your day
Energy is extremely low
Working on creative breakthroughs

Pro Tips & Common Mistakes

💡 Pro Tips:

Plan breaks in advance - Decide what you'll do (stretch, water, breathe)
One task per block - Don't task-switch within blocks
Honor the break - Step away from the screen completely

⚠️ Common Mistakes:

Working through breaks - This defeats the entire purpose
Starting when exhausted - Power Blocks need some baseline energy
Shame about incomplete blocks - Partial blocks still count

Frequently Asked Questions

How is this different from regular Pomodoro?

Power Blocks adapts Pomodoro for ADHD realities. While Pomodoro assumes consistent focus and punishes "failure," Power Blocks expects variable attention. You can pause if needed, skip blocks on bad days, and adjust timings to your capacity. The emphasis shifts from rigid compliance to sustainable progress. It's Pomodoro with self-compassion built in.

What if I can't focus for 25 minutes?

Start with shorter blocks! The settings allow customization - try 15 or even 10-minute blocks initially. Build up as your focus stamina improves. Remember, consistently completing 15-minute blocks beats abandoning 25-minute ones. The timer is a tool, not a test. Adjust it to serve your current capacity.

Should I pause if I get distracted?

Brief distractions (under 2 minutes) don't require pausing - just redirect back to the task. For longer interruptions, pause the timer. This isn't cheating; it's honest time tracking. The goal is focused work time, not clock-watching. Pausing maintains the integrity of your blocks.

What should I do during breaks?

Move your body! ADHD brains benefit enormously from physical movement between focus sessions. Stand, stretch, walk, or do jumping jacks. Avoid screens and new information inputs. Breaks are for recovery, not for checking social media. Physical movement resets your attention better than passive rest.

How many blocks should I aim for daily?

Quality over quantity. Four good blocks (one full cycle) is a solid day's deep work for most ADHD brains. Eight blocks might be possible on high-energy days, but isn't sustainable daily. Track your sweet spot - the number of blocks you can complete while still having energy for life. Consistency beats intensity.

Can I use this for different types of tasks?

Absolutely! Power Blocks work for any task requiring sustained attention - coding, writing, studying, admin work, even cleaning. The structure is task-agnostic. Some users dedicate specific blocks to task types (morning blocks for creative work, afternoon for admin). The timer provides structure; you provide the content.

Related Resources

📖 Executive Function & ADHD - Why sustained focus is challenging
⏲️ Visual Timer - For shorter, flexible timing needs
🎯 Start Here Guide - Personalized ADHD strategies
📊 Energy Tracker - Find your optimal work times
💡 ADHD Motivation Guide - Understanding interest-based nervous systems

Ready to work in sustainable sprints? Use the timer above to begin your first Power Block. Remember: completing one block is infinitely better than planning eight.

Last updated: 2025-01-13