Do you struggle to sit down and get on with your work? Or perhaps you find it easy to start but difficult to focus once you have begun? Motivation and concentration are challenges for many people, and the Pomodoro Technique offers a solution to both. The technique was developed in the 1980s by an Italian, Francesco Cirillo. He believed that people should work in manageable blocks of 25 minutes, with five-minute breaks between them. Specifically, Cirillo suggested that people follow these steps: 1. Choose a task that you need to complete.
2. Set the timer (the pomodoro) for 25 minutes.
3. Work on your task until the timer rings.
4. When it rings, write a check mark to note your place.
5. Take a break for five minutes.
6. Repeat the process three more times.
7. Take a break for 30 minutes or more.
8. Return to step 2! You may be wondering about the name of the technique, which comes from the Italian word for "tomato," or pomodoro. In the 1980s, a popular type of kitchen timer was shaped like a tomato; this is how Cirillo chose his memorable name! Cirillo's basic technique is simple but to get more from it, he says it should be refined over time. The check marks on your page show you how much effort was required for a particular task. From this, you learn what is easy and what is difficult for you, and adjust the timings of future tasks. For example, a student may notice they spent a long time re-ordering the contents of an essay—so next time, they decide to spend more time planning. The Pomodoro Technique may be simple, but it can change the life of anyone who struggles to use their time effectively.
你是否常對於坐下好好開始工作一事感到掙扎？或者你覺得開始工作很簡單，但一旦開始後，要專注卻很困難？動力和專心度對許多人而言是項挑戰，而番茄鐘工作法則能一箭雙鵰地解決這兩個問題。 此工作法由義大利人弗朗西斯科•西里洛於1980年代所開發。他深信大家的工作時間應規範於容易施行的多個段落，每段25分鐘，而每25分鐘之間要有5分鐘的休息時間。西里洛特別建議大家遵循以下步驟： 1.選擇需要完成的工作項目。
2.定時器（番茄鐘）設定25分鐘。
3.專心工作，直到定時器作響。
4.作響時，幫你的進度打勾做記號。
5.休息五分鐘。
6.再重複此程序三次。
7.休息30分鐘以上。
8.再從第2步開始！ 也許你會納悶此工作法的名稱怎麼來的，其實原文義大利文「pomodoro」的意思就是「番茄」。1980年代流行的廚房定時器外型是一顆番茄的模樣。這就是西里洛選出此一好記名稱的由來！ 西里洛的基本法則很簡單，但為了能獲得更大的效益，他表示經過一段時間後，要能更精煉用法。筆記頁的打勾記號會顯示你進行某項特定工作所需努力的時間。從這樣的紀錄，可以了解到自己處理工作的難易度，並為未來工作調整時間點。 舉例來說，學生可能會發現自己花很長的時間，重新排序論文的目錄─因此，他們下次會決定花更多時間在規劃目錄的部分。番茄鐘工作法也許簡單，卻能讓難以有效運用時間的人改變一生。 | 
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