ChatGPT Prompt to Practice the Pomodoro Technique for Focus

What This Prompt Does

👉 Guides your focus with clear micro-goals, mini checklists, and a start ritual for each work interval.

👉 Builds consistency via automatic cycle flow (work → reflect → break) and gentle resets after interruptions.

👉 Adapts to your context (task type, environment, energy) with practical tweaks and distraction plans.

👉 Tracks progress in your preferred format, turning each interval into data you can review and improve.

Tips

👉 Keep tasks tiny: If a step takes >10 minutes, split it; if it takes <2 minutes, batch it.

👉 Protect the timer: Use Do Not Disturb, one-tab mode, and a visible analog/digital timer.

👉 Review every 4 intervals: Adjust durations, checklist size, or environment based on your logs.

👉 Prefer active breaks: Move, hydrate, breathe—avoid scrolling to prevent attention residue.

How To Use The Prompt

👉 Step 1 — Paste & Edit:

• Paste the Master Prompt into ChatGPT.
• Replace the five placeholders with your settings (use one of the examples if helpful).

👉 Step 2 — Kickoff:

• Tell ChatGPT your current task.
• It will produce your Focus Goal, Checklist, If-Then plan, Break Menu, and Tracking line.

👉 Step 3 — Press “Start”:

• Say “Start” to begin the first interval. Follow the checklist only.
• Glance at the midpoint cue if you stall; otherwise keep working.

👉 Step 4 — Log & Break:

• When the interval ends, record done items, focus, energy, and notes.
• Take the suggested break; then say “Back” to begin the next interval.

👉 Step 5 — After 4 intervals:

• Read the mini-summary and apply one improvement to the next set.

👉 Step 6 — Iterate:

• If you keep missing intervals or feel fried, shorten the next work block by 5 minutes or try a different break activity.