The other day I was reading up on neuroscience. I planned to read for 25 minutes and take a 5-minute break—typical Pomodoro.

20 minutes in, my brain felt full. In the past, I would’ve pushed through to hit my goal.

But I realized that listening to my brain and taking the break now was actually the best learning strategy.

Why?

The Zeigarnik Effect—the tension created by an unfinished task.

💡 It’s a double-edged sword:

1.      Too many unfinished tasks = Overwhelm.

2.      However, take a break, and your brain keeps processing what you learned.

That’s what my brain was doing.

I realized my brain was ready to Zeigarnik what I had just learned. If I had pushed five more minutes, the new info wouldn’t have stuck. So, I took the break and resumed reading when I felt ready.

Strategy > Strictness.

That’s true for everyone—but especially for ADHD brains.

✔ ADHD brains tend to either hyperfocus or switch too soon.
• Hyperfocus: Over-engaging past the point of learning, leading to exhaustion and poor retention.
• Task-switching too soon: Impulsivity + dopamine-seeking cause premature shifts before solidifying understanding.

How Do You Know If You're Switching at the right time?

✅ 1. Engagement Check → Are you still absorbing?
• If yes, keep going.
• If you’re rereading the same line, time for a break.

✅ 2. Energy & Mental Clarity → Do you feel mentally full or mentally fried?
• If you feel mentally full but focused, take a short break—you’ll retain more.
• If you feel mentally fried or zoned out, you’ve pushed too far.

✅ 3. The Sweet Spot → Are you still in the zone, or are you zoning out?
• Stop before full fatigue for better recall and focus.
• Notice when your brain shifts from learning to just skimming.

The Results?

By stopping at the right time, I actually retained what I learned instead of just pushing through and forgetting it later. I got more out of my time and avoided the frustration of wasted effort.

What’s your brain’s weirdest way of telling you it’s time to stop? Mine goes ‘blah’ and refuses to absorb anything else.