Everyone

Marc Vaz

Jelly Bean

The goals of this app are two-fold, one is to provide a tool to fight procrastination and start working on a task, the second is to make task execution more mindful by using the Pomodoro technique and making goal setting a part of work flow.

One of the underlying causes of procrastination are the negative emotions associated with the task. This app uses mindfulness and cognitive behavioral techniques to tackle procrastination at its root by identifying and consciously changing the negative thoughts associated with this task. Secondly procrastination is almost always related to starting a task, once started most of us can continue working without issue.

The app intends to provide an approachable, guided technique to this process. Each step is meant to be fairly easy, while taking you one step closer to getting started on a task. We start with describing the task, we then understand our emotional state. Documenting and observing our emotional state and describing it can in itself reduce the tumult of emotions. The next step is to identify the underlying thoughts that cause the unpleasant emotions associated with procrastination, the app provides a set of common thoughts that most people who procrastinate face. Once these thoughts are documented the next step is to talk back to them and provide alternative positive thoughts, again, examples are provided. Once we've fought our negative thoughts, we can actually start working on the task.

There exists an option to skip the above steps and start working on a task directly for those who have no problems with procrastination. In this step, we attempt to do our task in a more mindful and focused manner. We start with a breathing exercise to calm the mind. The goal of mindful work is then approached through two avenues, first we use the Pomodoro technique while working to work in focused bursts of shorter duration (though the length is configurable - the recommendation is 25 minutes). This saves time but also ensures that when we're working we avoid distractions and our work is of higher quality. The second aspect is by defining at a low granularity what we're going to be working on in each burst/Pomodoro we ensure that we have a clear plan for each time period and we're mindful of the progress that we're making with time.

Together all of this should allow us to tackle tasks that would usually cause us to procrastinate and to do them in a focused way to produce higher quality output and save time.

To summarize, the features of this app are 

1) A guided approach to tackling procrastination. 

2) An option to skip the guided approach and start the tasks directly.

3) Mindfulness based techniques of understanding the thoughts that cause us to procrastinate.

4) Crafting alternative positive thoughts with examples provided.

5) Short breathing exercises to calm the mind before starting a task.

6)  Approach task execution mindfully by planning for small sub-tasks to be executed in each work session/Pomodoro.

7) Use the Pomodoro technique for short focused bursts of work, rather than long drawn out work sessions.

This app was written as a way for me to fight my own habits of procrastination, I hope you find it useful too.

这个应用程序的目标有两方面，一个是提供一种工具来对抗拖延，并开始完成一项任务，二是让使用番茄工作法，使目标设定工作流程的一部分，执行任务更加注意。

一个拖延的根本原因是与任务相关的负面情绪。这个程序使用正念和认知行为技术通过识别和自觉改变与此任务相关联的消极的想法，解决其根源拖沓。其次拖沓几乎总是涉及到开始任务，一旦开始我们大多数人可以继续不发生问题。

该应用程序旨在提供一种平易近人，引导技术这一进程。每一步都意味着是相当容易的，而带你一步一步地接近上一个任务开始。我们先从描述的任务，那么，我们了解我们的情绪状态。本身记录和观察我们的情绪状态，并说明它可以降低情绪的纷扰。下一步是找出潜在的想法，导致与拖延有关的不愉快的情绪，该应用程序提供了一组共同​​的想法谁拖延的脸，大多数人。一旦这些想法都记录下一步就是顶嘴给他们，并提供可供选择积极的想法，再次提供了实例。一旦我们打我们的消极的想法，我们可以真正开始在处理任务。

存在可以选择跳过上述步骤，并开始直接在任务对于那些谁与拖沓没有问题的工作。在这一步中，我们试图做我们的任务更注意到，有重点地。我们先从呼吸运动心静。铭记工作的目标，然后通过两个途径走近，首先我们使用番茄工作法，而在工作时间短的集中爆发上班（虽然长度为配置 - 的建议是25分钟）。这样可以节省时间，而且还确保了当我们一直在努力，我们避免分心，我们的工作是高品质的。第二个方面是通过在低粒度我们会在每次连拍的工作内容定义/番茄时间，我们确保我们有每个时间段一个明确的计划和我们铭记，我们正在与取得的进展时间。

总之这一切应该使我们能够解决，通常会导致我们拖延，并做他们生产更高质量的输出，并节省时间，集中的方式工作。

总之，这个应用程序的功能

1）一种引导方法来解决拖延。

2）可以选择跳过的指导方针，并直接启动任务。

3）基于正念的理解，导致我们拖延的想法的技术。

4）手工艺用提供的实例的替代积极的想法。

5）短的呼吸练习开始任务之前心静。

6）方法执行任务用心筹建小的子任务，在每个工作会议/番茄执行。

7）使用番茄工作法工作的重点短脉冲，而不是漫长的工作会议。

这个程序被写成一个办法，我打我自己的拖沓的习惯，我希望你觉得它有用了。

NewDay - Procrastinate no more!

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