Choose the interval for the work
The familiar 25-minute work / 5-minute break pattern is a starting point, not a rule. Use a shorter interval when you are tired, returning after an interruption or facing a task you are avoiding. Try a longer block when you need time to read, design, write or solve a problem without repeatedly rebuilding context. If you are unsure, start with 25 minutes and adjust after a few sessions.
Make the interval long enough to get into the work, but short enough that you can picture staying with it. The right measure is not how many rounds you can endure. It is whether the block helped you make useful progress and whether another block is a good choice.
Set up a session in four steps
- Name an observable result. “Work on proposal” is vague; “write the project approach section” gives the session an edge.
- Prepare what you need. Open the relevant file, gather references and silence one likely interruption before starting.
- Choose a timer separately. Use the timer already available on your device or one you prefer. Cadence is a weekly task planner; it does not include a focus timer.
- Close the loop. When the timer ends, record what changed and the next action before deciding whether to continue.
Make the break a break
Stand, stretch, get water or look away from the screen. A break that becomes another stream of notifications may not restore much attention. For longer sessions, take a longer pause when you need one; there is no benefit in obeying a timer at the expense of basic needs.
When intervals are not the answer
Some work needs uninterrupted time to reach a useful stopping point. Other tasks are naturally brief and do not need a formal session. If a task repeatedly stalls, check whether its next action is clear, whether you are waiting on someone, or whether the scope is too large. A timer cannot resolve a missing decision.
Cadence can help you decide which task belongs on which day and move it when your week changes. Pair this guide with preparing a deep-work session or the one-task focus method. Keep appointments in your calendar; Cadence does not import calendar events.
Common interval patterns
| Work | Break | Suits |
|---|---|---|
| 25 minutes | 5 minutes | Admin, email, tasks you are avoiding |
| 50 minutes | 10 minutes | Writing, design, code |
| 90 minutes | 20 minutes | Deep problems, once warmed up |
| 15 minutes | None | Starting something you dread |
None of these is scientifically best. The 25-minute interval of the Pomodoro Technique is popular because it is short enough to start; many people find it interrupts complex work just as it gets going. Try one pattern for a week before judging it.
Planning intervals into a day
- Count the intervals you realistically have after meetings: often four to six, not twelve.
- Assign each a task before the day starts.
- Keep one unassigned for whatever arrives.
- At the end, note how many you completed. That number is your real capacity.
Any timer will do: the Clock app, a kitchen timer or a dedicated app.
Where Cadence fits, and where it does not
Cadence is a weekly planner for Mac and iPhone: one board, a column per day, tasks you drag when plans change. It has no timers, projects, tags or recurring tasks, so the method on this page is something you run yourself and place into the week. It costs $19 once for Mac, with no subscription and sync through your own iCloud. More in the weekly planner guide.
Try it this week
- Pick tomorrow's hardest task.
- Run two 50-minute intervals on it with a real break between.
Record whether the length felt right and adjust next time.
Questions people ask
Is 25 minutes the right length?
It is a good starting length for work you are avoiding. For complex work, 50 minutes often fits better.
What should I do in the break?
Move and look at something far away. Checking messages is not a break; it starts new threads of thought.
What if I am in flow when the timer ends?
Keep going. The timer exists to get you started and to stop you drifting, not to interrupt good work.
How many intervals make a good day?
Four to six focused intervals is a productive day for most knowledge work.