Procrastination timer: how to use one, and what the research says

A procrastination timer is a countdown that makes the first stretch of a task small and finite. You know when it starts and when it ends. This guide covers three ways to set one up, how to pick a length, and what two small studies found about a well-known method.

Three ways to set a timer

• A 5 minute start. Work for five minutes, then decide whether to carry on. The 5 minute rule explains it.
• A 25 minute focus block. Work for 25 minutes, then take a 5 minute break. This is the shape of the Pomodoro Technique®, developed by Francesco Cirillo.
• A 10 minute start with a stop. Work for ten minutes and stop when it ends, even if you want to keep going.

How to pick a length

Pick a shorter length when the task feels heavy. Five minutes is enough to open the file and write the first line. If five minutes still feels like too much, pick two.

What to do when the timer ends

When a 5 minute start ends, decide whether to stop or set the timer again. After a 25 minute focus block, take a 5 minute break. After a 10 minute start with a stop, stop as planned. Before you begin, write down the first step, and when and where you will do it. How to stop procrastinating has a worked plan.

What the research says about the Pomodoro method

We found no good study showing that the Pomodoro method reduces procrastination. Most of the studies we found measured tiredness, focus and motivation instead.

Two small one-day studies with Dutch university students disagree. In one (87 students), students given fixed breaks (24-minute blocks with 6-minute breaks, or 12 with 3) felt less tired and more motivated than students who chose their own breaks. In the other (94 students), Pomodoro breaks made no difference to how much got done, and motivation fell faster.

Choosing a timer app

Two questions to ask when you compare timer apps:

1. Can you start it in one tap?
2. Can you stop it whenever you like?

When this is more than a habit

If putting tasks off is affecting your sleep, your work or how you feel day to day, a GP, doctor or psychologist can help. In Australia, Beyond Blue is on 1300 22 4636.

If you're thinking about ending your life, or you're not safe right now, call 000 in Australia or 911 in the US. You can also call Lifeline on 13 11 14 in Australia, or call or text 988 in the US, any time. Anywhere else, findahelpline.com lists free local lines.

Sources

1. Biwer F, Wiradhany W, oude Egbrink MGA, de Bruin ABH (2023). Understanding effort regulation: comparing 'Pomodoro' breaks and self-regulated breaks. British Journal of Educational Psychology 93(S2): 353–367. pubmed.ncbi.nlm.nih.gov/36859717/
2. Smits EJC, Wenzel N, de Bruin ABH (2025). Investigating the effectiveness of self-regulated, Pomodoro, and Flowtime break-taking techniques among students. Behavioral Sciences 15(7): 861. pmc.ncbi.nlm.nih.gov/articles/PMC12292963/

Pomodoro® and Pomodoro Technique® are registered trademarks of Francesco Cirillo. Inzention is not affiliated with, associated with or endorsed by Francesco Cirillo or the Pomodoro Technique®.