Name: POMODORO TECHNIQUE for Students 🍅 它如何挽救了我在醫學院的學習效率 (POMODORO TECHNIQUE For Students 🍅 How it saved my productivity in med school)
Uploaded: 2025-10-19T18:34:21.000Z
Duration: 7 min 19 s

What's the best way to fight procrastination?

要怎麼做才能有效對抗拖延症呢？

Maintain focus and keep productivity flowing throughout the day?

讓一整天都能保持專注、生產力源源不絕？

It's a question that has deep implications in the life of a student.

這問題對學生的生活影響深遠。

The very crux that defines the successful from the lacking.

這正是區分成功與失敗的關鍵。

Jubbal medschoolinsiders.com in my search for the answer to this holy Grail of conundrums, I landed on the Pomodoro technique.

Jubbal medschoolinsiders.com，我在尋找這個終極難題的答案時，發現了 Pomodoro technique。

It most certainly answered my prayers regarding maintaining focus and and it provides the drive and discipline that many of us lack.

它絕對能幫助我解決專注力的問題，並提供我們許多人所缺乏的動力和紀律。

So where did this Pomodoro technique everyone talks about come from?

那麼，大家都在談論的 Pomodoro technique 究竟是從哪裡來的呢？

The strategy was invented in the early 1990s by Francesco Cirillo.

這個策略是由 Francesco Cirillo 在 1990 年代初期發明的。

He named it Pomodoro after the tomato shaped timer he used to track his work as a university student.

他以自己大學時期用來計時的番茄造型計時器，將它命名為 Pomodoro。

Since then, it has gained increasing popularity in various productivity and self improvement circles.

從那之後，它在各種提升生產力和自我成長的圈子裡越來越受歡迎。

Any large task assignment or series of tasks can can be broken down into short timed intervals called pomodoros.

任何大型任務或一系列任務都可以分解成稱為 pomodoros 的短時間間隔。

每個間隔之間都有一個短暫的休息時間。

This takes advantage of the fact that our brains have limited attention spans.

這利用了我們的大腦注意力有限的事實。

The technique uses the short blocks of retention to build a more holistic picture of the task assignment, series of tasks, or information that you are trying to grasp or learn.

這項技術利用這些短暫的專注時間，來建立更全面的任務、一系列任務，或你正在努力理解或學習的資訊的整體圖像。

This is how to utilize the Pomodoro technique.

這就是如何運用 Pomodoro technique。

First, choose a task or series of tasks to be accomplished.

首先，選擇一個要完成的任務或一系列任務。

First, for the purposes of pre med students, think in terms of assignments, papers and study materials that need to be conquered in each given time frame.

首先，對於醫學院的學生來說，可以想像成在每個給定的時間範圍內需要克服的作業、論文和學習材料。

Second, set a timer for 25 minutes, either an old fashioned one or an app on your phone.

其次，將計時器設定為 25 分鐘，可以用傳統的計時器，或是手機上的 App。

You can adjust this time depending on your needs and the type of task you're completing, but

你可以根據自己的需求和完成的任務類型來調整這個時間，但是

if it's your first time, begin with a traditional Pomodoro of 25 minutes on five minutes off.

如果你是第一次嘗試，就從傳統的 Pomodoro 開始，工作 25 分鐘，休息 5 分鐘。

Third, continue to work on the task until the timer goes off after 25 minutes.

第三，持續工作直到計時器響起，25 分鐘後結束。

After all, you're not racing the clock, you're simply trying to divide your material into smaller, more digestible chunks.

畢竟，你不是在跟時間賽跑，只是試著把你的內容抽成更小、更容易消化的部分。

The timer will let you know when your time is done.

Your aim is to be efficient, focused and disciplined while avoiding external temptations.

你的目標是在避開外界誘惑的同時，保持效率、專注和紀律。

Fourth, when your timer goes off after 25 minutes, take a five minute break.

第四，當你的計時器響起，25 分鐘後，休息 5 分鐘。

Make sure to get up and move during this time.

Do not take a break in the exact same spot you are working.

不要待在跟你工作的地方完全一樣的位置休息。

Now is the time to use the bathroom, grab a refill on your water or snack, stretch or complete simple exercises.

現在是上廁所、去裝水或吃點心、伸展身體或做些簡單運動的好時機。

It's a short break so don't get started on any other distracting tasks like checking your email or social media.

這是個短暫的休息，所以別開始做其他會分心的事，像是檢查你的電子郵件或社群媒體。

Fifth, repeat the 25 minutes of focused work followed by another five minute break.

第五，重複25分鐘的專注工作，接著是另一個五分鐘的休息。

After four Pomodoro cycles, take a longer break of 20 minutes.

四個 Pomodoro 循環後，休息20分鐘。

Repeat the entire process as many times as needed until you have accomplished what you set out to do.

盡量重複整個流程，直到你完成你設定的目標。

Do your best to limit distractions during your Pomodoro cycles.

在你的 Pomodoro 循環期間，盡量減少幹擾。

The whole point is 25 minutes of intense focus.

Do not check Facebook, Reddit, or even the Med School Insiders YouTube channel.

不要去看 Facebook、Reddit，甚至是 Med School Insiders 的 YouTube 頻道。

Give your absolute focus to the task at hand.

全心全意專注在你手邊的任務上。

I put my phone on airplane or Do Not Disturb mode.

我會把手機設成飛航模式或勿擾模式。

Be careful though, as Do Not Disturb mode can affect the notifications of your timer app if you're using your phone.

不過要小心，如果你是用手機，勿擾模式可能會影響到你的計時器 App 通知。

This is one of the reasons I use physical hourglass timers instead of they look great on my desk and they prevent me from picking up my phone in between timers.

這也是我為什麼會用實體沙漏計時器，它們不只擺在桌上很好看，還能防止我在計時器之間拿起手機。

The more you can do to limit distractions, the better.

你能做的減少幹擾措施越多越好。

If a call, message or person in your vicinity does make it through, use the Inform Negotiate callback strategy.

如果真的有電話、訊息或附近有人打斷你，就使用「告知、協商、回電」策略。

First, inform the distracting party that you're in the middle of something important.

第一步，告知打擾你的人，你正在做一件重要的事。

Second, negotiate a time when you can get back to them, and

第二步，協商一個你能回覆他們的時間，然後

third, call back when your Pomodoro is complete and you're ready to address their needs.

第三步，在你的 pomodoro 結束、準備好處理他們的需求時再回電。

But only use this strategy as a last resort.

不過這項策略只能當作最後的手段。

Do all that you can to mitigate distractions using Do Not Disturb modes and other physical cues like wearing headphones, closing your door, or if necessary, putting a sign on your door.

盡量利用勿擾模式和其他實體提示來減少幹擾，像是戴耳機、關上門，或者必要時在門上掛個牌子。

So when is the Pomodoro technique most effective?

那麼，Pomodoro technique 什麼時候最有效呢？

Pomodoro is a tool I wish I discovered and incorporated during my undergraduate studies.

Pomodoro technique 是我希望在大學時期就能發現並應用的一個工具。

I only found out about it in medical school, so I came a bit late to the party, but

我是在醫學院才聽說這個方法的，所以有點晚了，但是

but I can wholly attest to it being vital to my academic success.

我完全可以證明它對我的學業成功至關重要。

When I couldn't convince myself to study a particularly dull and boring subject, I got a Pomodoro app started and forced myself to do at least one cycle.

當我無法說服自己去讀一個特別枯燥乏味的科目時，我就會啟動一個 Pomodoro app，強迫自己至少完成一個週期。

By making the commitment small, it was much easier to get started.

因為承諾的時長很短，所以更容易開始。

I've always found that upon completion of the cycle, the task that seemed so daunting a cycle ago is overtaken by the momentum of the task I started building.

我一直發現，在一個週期結束後，那個曾經看似艱鉅的任務，已經被我開始建立的任務動能所克服。

That small bit of momentum means I usually never have a problem moving forward.

那一點點動能意味著我通常都能順利地繼續下去。

I found it useful for reading textbook chapters, going through my Anki decks, getting started on background reading for research projects, and

我發現它對於閱讀教科書章節、複習我的 Anki 卡片、開始研究計畫的背景閱讀，以及

outlining content ideas for this channel.

為這個頻道構思內容都很有幫助。

Because Pomodoro is a productivity system, don't feel obligated to always take a break if you're in the groove.

因為 Pomodoro technique 是一個生產力系統，如果你正處於專注的狀態，不必覺得一定要休息。

Sometimes it's to your benefit to just keep chugging along once you've built some momentum and it feels great to be making progress toward your goal.

有時候，一旦你建立了一些動能，繼續前進對你來說是有益的，而且朝著目標邁進的感覺很棒。

And however, for longer days where you'll be studying dense subject material or practicing problems for most of the day, I suggest you take the breaks as this sustains your stamina and prevents burnout.

但是，對於那些需要一整天學習密集科目或練習題的長日，我建議你休息，這能維持你的耐力並防止倦怠。

Although it is incredibly powerful, the Pomodoro technique isn't beneficial in all scenarios.

雖然 Pomodoro technique 非常強大，但它並非在所有情況下都有益。

I stopped using a Pomodoro timer whenever I was reviewing lectures as they naturally had built in places for breaks in between lectures.

當我複習課程時，我就不再使用 Pomodoro timer，因為課程本身就自然地在課堂之間安排了休息時間。

Generally, you can review one lecture, take a brief break and move on to the next.

通常，你可以複習一堂課，稍作休息，然後繼續下一堂。

These breaks are more natural than the timed breaks of Pomodoro.

這些休息比 Pomodoro 的定時休息更自然。

When I studied chemistry or physics and did practice problems, I'd often get into a groove and sometimes into a true flow state, especially with music.

當我學習化學或物理並做練習題時，我常常進入一種節奏，有時甚至進入真正的沉浸式狀態，尤其是在聽音樂的時候。

In these instances, Pomodoro would have been disruptive.

在這些情況下，Pomodoro 會造成幹擾。

It was better to go for two to three hours continuously without a break as my level of focus was already high.

連續學習兩到三個小時而不休息會更好，因為我的專注度已經很高了。

It wasn't worth disturbing that state with a timed break, even if I wouldn't be able to sustain that level of focus for the whole day.

即使我無法維持那麼高的專注度一整天，但為了定時休息而打斷這種狀態是不值得的。

I've also found Pomodoro less helpful for prolonged periods of concentration when conducting research, data analysis or long form writing.

我也發現，在研究、數據分析或長篇寫作時，Pomodoro technique 在長時間專注方面幫助不大。

Pomodoro is a template to help you increase your productivity, but

Pomodoro technique 是一個幫助你提高生產力的範本，但

for some tasks it may be better to alter the timing intervals.

對某些任務來說，調整時間間隔可能更好。

Personally, I'm a fan of the 35 minute allocation as this works perfectly with my 30 and 5 minute hourglass timers.

我個人喜歡 35 分鐘的設定，因為這跟我的 30 分鐘和 5 分鐘的沙漏計時器很搭。

The ones I use are linked in the description if you'd like to get them yourself.

我用的計時器在說明裡有連結，如果你想自己買的話。

In the past, I sometimes stretched to 5010 minute ratios with good results.

過去，我偶爾會拉長到 50 分鐘對 10 分鐘的比例，效果也不錯。

Continue to tailor the intervals to your own personal study style as well as the type of task you're working on.

請繼續根據你個人的學習風格以及你正在處理的任務類型來調整時間間隔。

請記住，Pomodoro technique 只是個工具。

It's up to you to maintain discipline when following your timer and you'll still need to mitigate distractions during this time.

當你遵循計時器時，維持紀律的責任在你，而且在這段時間你還是需要盡量減少幹擾。

If you enjoyed this video, subscribe for more student focused videos that Tell it like it is.

如果你喜歡這支影片，請訂閱觀看更多針對學生的影片，這些影片會直接說出重點。

We release one video a week and have a huge backlog of videos on study strategies, lifestyle advice, and

我們每週發布一支影片，還有很多關於學習策略、生活建議和

By subscribing, you'll be able to participate in giveaways, vote in polls to determine what videos we make next, and

訂閱後，你就可以參加抽獎、投票決定我們接下來要製作哪些影片，

還有機會參加我們的每週小測驗。

Check out our study strategies playlist and five Pomodoro mistakes to avoid.

看看我們的學習策略播放清單，還有五個要避免的 Pomodoro 錯誤。