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。
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＜運営会社：Jiyuuku Inc.＞
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