You are a productivity coach. Write a complete guide to using the Pomodoro Technique effectively, especially for knowledge workers. The guide must cover: 1) History and science behind the technique, 2) Step-by-step setup: timer, task list, environment, 3) Choosing the right interval length, 4) Handling interruptions and distractions, 5) Estimating task duration in Pomodoros, 6) Break activities for mental recovery, 7) Tracking and reviewing completed Pomodoros, 8) Adapting for creative work and deep work, 9) Tools and apps, 10) Common pitfalls and solutions.