This'rNothing

The ‘This 'r Nothing’ app is built around simple concepts derived from the latest empirical research on self-control. These concepts are as follows: • Focusing on one task at a time can dramatically improve your ability to achieve • Switching from one task to another is taxing on your brain and reduces productivity • Chunking activities into smaller bits increases productivity • Monitoring what you spend time on is essential for regaining control of your schedule ‘This 'r Nothing’ gives you the opportunity to apply all of these concepts to what we call cycles. Each cycle will be allocated a specific amount of time (of your choice) to complete your task. At the end of each ‘This 'r Nothing’ cycle, you will be prompted to engage in a brief reflective exercise. This is arguably the most important step! If you are successful in achieving the assigned task during your cycle, reflecting over it will boost your confidence and self-efficacy for the next time. If you are not successful, you will be able to consciously determine what didn’t work and try a different strategy the next time. For more information, visit www.thisrnothing.com Using the ‘This 'r Nothing’ app step by step: 1. Type the task you will accomplish during your This 'r Nothing cycle (e.g., write a memo, study for Orgo). 2. Use the timer to set the amount of time allocated for your task (remember, you are encouraged to break your task into smaller pieces. E.g., writing an essay > completing the introductory paragraph). 3. During the allocated time, you will do this (whatever task you set to do), or nothing (yes, we mean absolutely nothing! No sleeping, no trips to the refrigerator, no trips to the restroom, no web browsing, no instagram posts or snapchats… nothing!). 4. Upon the completion of each cycle, reflect over what you have accomplished. 5. Repeat steps 1-4 for your next task (e.g. completing the body paragraphs for your essay)!