"Tools for Getting By" from Abigail Nappier Cherup

I don't know about all of you, but I'm finding it difficult to cope with everything that's going on right now. I have two videos below in which I share some of the tools and skills I've gained over the years. I struggle with anxiety and depression, and by working with professionals, I've learned ways to cope and focus, even when my stress is high and my motivation is low. Please check these out if you could use some tips on how to do this!

Access to Mental Health Resources and Setting a Schedule

If you think that talking to a mental health provider would be helpful, I suggest reaching out to CAPS - UNL's Counseling and Psychological Services. CAPS is doing Zoom and phone appointments. If CAPS doesn't work for you, I can suggest some community providers (cost is $20 per session with student insurance).
Set a schedule to help you take control over your days. In the video I share what one of my weekly schedules looks like. I have been making weekly schedules like this for the past few years. For the first year or so, I would look back on the week before and compare what I planned to get done with what I was actually able to get done. This helped me better understand what I can get done in a week and feel better about what I accomplished. Here's a template of mine: Weekly Plan
I am loving this Kid's Guide to Covid-19 that has been floating around. It's important to make time for exercise, eating good food, mental health, creativity, and of course, work.

Apps and Practices for Being Productive

Calm app for your phone - this is a meditation app. If I'm having a hard time getting to work, or I need to transition between tasks, or I'm already tired from work, I will do a timed meditation for 10+ minutes. This helps me to refresh, relax, and get back to it. It also helps with my general mood. You can also use this app as a way to help you fall asleep.
Flat Tomato app for your phone (also browser version) - this is a productivity app. It's based on the Pomodoro technique which basically says that if you work for a period of time (say 25 minutes) and then take a short break (say 5 minutes) you are much more productive than trying to sit and work for hours on end. Every 4 Pomodoros (sets of 25 minutes) you get a longer break (say 15 minutes). I use Flat Tomato on my phone.
Some people like the browser version (Tomato Timer) because you can document what you accomplished in each Pomodoro and set up desktop alerts for when to work and when to rest.
If you are struggling with motivation, just set your timer for 15 or even 5 minutes and work. You can slowly build up the amount of time you can focus for a given period of time. Remember, while you're working, you should not be checking email/social media/texting, etc.
Coffitivity app for your phone - this is a music/noise app. I use this to block out background noise. The tracks you can play are meant to sound like coffee shops. I don't know about you, but I am really missing doing work at coffee shops right now. You can use this while you work. It's great background noise and may give you a coffee house feel.
Something else you can do is to keep a notepad next to you. When tasks pop into your head you can jot them down. This is called a "parking lot." I often realize that I need to send emails or call my mom or make a grocery list. Instead of breaking my focus to do these things, I jot them down to handle later. By doing this, you can maintain your focus and get more done during less time.
Additionally, if you find yourself with a lot of worries you can write them down. I often do this. I "dump" all of my thoughts onto paper and set it aside. Once these worries are "out of my head" it's easier for me to focus.
I cannot overstate how helpful it has been for me to turn off all notifications on my phone. My phone rings. That's it. This is so helpful for getting work done and staying focused. Alternatively, you can turn on the "do not disturb" mode on your phone during your work time.

I'm wishing you all the best. Please stay safe and do your best to take care of yourself. Please reach out to me if I can be of help.

Abby
abigail.nappier@huskers.unl.edu
Doctoral Candidate in the Department of Marketing
Instructor for MRKT 441: Digital Marketing