For many people, time is the enemy. Deadlines for projects or homework cause anxiety, making us stressed out and unable to perform. However, by adopting the Pomodoro Technique, even the hardest task becomes easy to overcome.

對許多人來說，時間是個敵人。專案或家庭作業的最後期限會引起焦慮，使我們壓力過大而無法執行任務。然而，通過採用番茄工作法，即使是最困難的任務也變得容易克服。

Invented by Francesco Cirillo in the late 1980s, the Pomodoro Technique is a time management method. It involves using a timer to set periods of work time spliced with short breaks. The duration of each work period is usually 25 minutes, but you can adjust the time according to whatever suits you best.

番茄工作法是20世紀80年代末由Francesco Cirillo發明的一種時間管理方法。它包括使用計時器來設置與短時間間隔拼接的工作時間週期。 每個工作週期的持續時間通常是25分鐘，但您可以根據最適合自己的情況調整時間。

Francesco named this method after the timer he used when he was a student. It was a kitchen timer shaped like tomato, and the Italian word for tomato is “pomodoro”. He would set the time to the highest setting and work until the timer rang. This is why each work period is considered one “pomodoro”.

Francesco用他在學生時代使用的計時器來命名這個方法。它是一個形狀像番茄的廚房計時器，義大利語中番茄的單詞是「pomodoro」。他會把時間調到最高點，一直工作到計時器響。這就是為什麼每個工作週期被視為一個「pomodoro」。

The Pomodoro Technique involves the following six steps:
番茄工作法包括以下六個步驟：
Step 1: Choose a task.
第一步：選擇一個任務。
Step 2: Set the timer to 25 minutes.
第二步：將計時器設置為25分鐘。
Step 3: Work on the task until the timer rings.
第三步：繼續工作直到計時器響。
Step 4: Write a checkmark on a piece of paper.
第四步：在一張紙上打個勾號。
Step 5: If there are less than four checkmarks, take a short break of 3 to 5 minutes. After the break, return to Step 2.
第五步：如果少於四個勾號，休息3到5分鐘後，返回步驟2。
Step 6: When there are four checkmarks, take a longer break of 15 to 30 minutes. Then, erase the checkmarks and return to Step 1.
第六步：當有四個勾號時，休息15到30分鐘。然後，清除勾號並返回步驟1。

This technique is believed to help people focus and improve time management. This is because setting clear work periods as well as regular breaks limits interruptions and provides people with a sense of achievement as they work. And slowly but surely tasks get completed, one tomato at a time.

這項技術被認為有助於人們集中精力和改進時間管理。這是因為設定明確的工作時間和規律的休息時間限制了干擾，給人們工作帶來了成就感。慢慢地，但肯定會完成任務，一次一個番茄。

Vocabulary 好字精選

1. anxiety (n) a worry or fear that something bad is going to happen焦慮
Waiting for my exam results gives me anxiety.
等著考試成績的感覺讓我焦慮。

2. adopt (v) adopt something, start to use a particular method採用
Jacob’s mother wanted him to adopt a healthier lifestyle.
Jacob的母親希望他採取更健康的生活方式。

3. overcome (v) to succeed in dealing with/controlling a problem克服
She overcame injury to win the Olympic gold medal.
她克服了傷痛，贏得了奧運金牌。

4. involve (phrasal v) to take part in or be affected by something涉及
Any investment involves an element of risk.
任何投資都涉及風險因素。

5. splice (v) to insert or combine (something) into something else拼接
Darren taught his younger brother how to edit and splice video clips.
Darren教他的弟弟如何編輯和拼接影片剪輯。

6. duration (n) ​the length of time that something lasts or continues持續時間
The school was used as a hospital for the duration of the war.
這所學校在戰爭期間被用作醫院。

7. adjust (v) to change something slightly to make it more suitable調整
This button is for adjusting the volume.
此按鈕用於調整音量。

8. technique (n) a particular way of doing something; special skill技術
Our sales technique needs improvement.
我們的銷售技術需要改進。

9. interruption (n) ​something that temporarily stops an activity; a time when an activity is stopped中斷
I was able to work for two hours without interruption.
我能夠不間斷地工作兩個小時。

10. achievement (n) something done successfully using effort and skill 成就
A sense of achievement is the feeling of pride you get after being successful.
成就感是你成功後獲得的自豪感。