効率的に集中する【ポモドーロ・テクニック】

メンタル・イデア・ラボの本城ハルです。

今回はあらゆる“注意”(注意についてのコラムを参照)に課題がある息子の学習や、自身が長時間読書や勉強をする時に実践している【ポモドーロ・テクニック】についてお話しようと思います。

ポモドーロというとイタリア料理みたいですし、テクニックと付くといきなりハードルが高くなるように感じるかもしれませんが、決して難しいことではありません。

最初は自分との闘いになりますが(笑)

ポモドーロ・テクニックとは【集中力を高めて持続させ、目の前のやらなくてはいけない(やりたい)ことに時間を効率的に使う】、何らかの作業するアウトプットに有効な技法です。

やり方は簡単。30分を一つの『塊』として考え、25分作業して5分休憩を繰り返します。

作業25分(仕事/読書/勉強/片付け、など)→休憩5分→作業25分→休憩5分→作業25分→休憩5分・・・の繰り返しです。

たったこれだけ!

どんな人でも集中力には限界があって、時間が長くなればなるほどパフォーマンスは落ちていきます。

ですからこの“この25分集中”は理に叶っています。長時間(ダラダラ?)取り組んでも、思ったほど捗らなかった・・・という経験は誰でもお持ちではないでしょうか。

短く区切られた25分という時間になるべく作業を進めようとする心理が働き、結果、集中力が高まる・・・というわけです。

30分(25分+5分)という塊で予定を立てていくので、時間管理しやすく見通しが立てやすいのも大きなメリットです。30分という隙間時間は探せば案外あるものですから。

25分と区切っていても「あ、ここまでやれば区切りがいいからやっちゃおう」や「もうちょっと集中できそう」と思う時があります。しかし、

ポモドーロ・テクニックでは作業25分を守ってください。

私は最初はここが出来なくて「もうちょっと」になっていましたが、そうなるともう後はなし崩し的にグダグダです。

25分作業→5分休憩、ポモドーロ・テクニックではこれが何より大切なのです。

休憩の5分は何をしてもいいので、私は“洗濯物を干す”、“当日のスケジュールを見直す”、“飼っている生き物の世話”、“メールの返信”という隙間時間にチマチマできる、それほど時間を費やさなくてもできることに使っています。もちろん、外出して伸びをする、目を瞑って目を休める、音楽を聴く、コーヒーを淹れるでも構いません。

これも“5分休憩”を守ります。守らないと前記のなし崩し的にグダグダになってしまいます。

30分ひと塊りを【1ポモドーロ】という単位で考え、作業に必要な時間の見通しを立てていくのです。ポモドーロ・テクニック用のタイマーもありますが、視覚聴覚両方に訴える“タイムタイマー”のようなタイマーが使いやすいと思います。

我が家では減っていく時間、残り時間が見やすくて電池も不要な、ドリテックダイヤルタイマー60分計を幾つか冷蔵庫に貼り付けて使っています。

<運営会社:Jiyuuku Inc.

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