Hello! It’s Rachael here on the Dóchas blog, and I’d like to share a practical tip for managing stress: to-do lists.
We all have a mountain of little things we must do throughout the day, and while many of these little things we do without planning, they do add to our stress. When things get busy or we have some unusual tasks come up, these little things can become overwhelming. A great way to help manage this stress and prepare for the busy and unusual days is to start using to-do lists on a regular basis. I know what you’re thinking—oh no! not another thing to do—but wait, hear me out.
To-do lists help us reduce anxiety and reach our goals by easing the chaos of life. They also help provide a sense of accomplishment when the day is done. You know how at the end of a crazy busy day, once you sit down you realize you can’t recall what you did throughout the day? You can feel as if you did nothing and still have a million things left. This is called the Zeigarnik effect, which postulates that people tend to remember interrupted and unfinished tasks better than completed ones. When you have a to-do list, you have evidence of all the things you have done throughout the day.
How to get started on creating and using to-do lists:
- Start by writing down all the tasks you need to do that are running through your head on repeat. By writing these down you free up your mind, allowing you to stop worrying about the little things and be more creative.
- Now that you have the list, let’s tame it so it doesn’t feel so daunting. A great way of doing this is an Eisenhower Matrix (see diagram). With each item, decide if it is urgent or not urgent, and important or not important. Then place it in the appropriate square.
If it is a DO-item (urgent & important) put it at the top of the list.
If it is a SCHEDULE-item (important & not urgent) schedule it in for the day or for another day.
If it is a DELEGATE-item (urgent & not important) assign the task to someone else or place it at the end of the list.
If it is a DELETE-item (not important & not urgent) remove that item of your list.
| URGENT | NOT URGENT | |
| IMPORTANT | DO – Tasks with clear deadlines and significant consequences if not completed in a timely fashion | SCHEDULE – Tasks with no set deadline but that bring you closer to your long-term goals |
| NOT IMPORTANT | DELEGATE – Tasks that need to get done, but don’t need your expertise to be completed | DELETE – Tasks that distract you from your preferred course, and don’t add any measurable value |
3. Re-write your lists with the most important DO-items and any items that you have scheduled for the day.
Tips to improve to-do lists success:
- Be specific and make items achievable. This allows you to better tame your list and makes the items on the list more accomplishable
- For example:
- yard clean-up for the fall break could be broken down to “pull dead plants,” “clean gutters,” “trim lawn” and “put away summer toys”
- get kids ready for school could be “get school supplies,” “get lunch supplies,” and “determine bus schedule”
- For example:
- Cross the items off as they get done. At the end of the day, this allows you to feel more of a sense of accomplishment
- Put some easier tasks on the list to help create momentum and success
- Don’t overload the list. Recognize you are human and can only do so much in a day! Allow yourself some grace when developing your lists.
- Review the list at the start of your day
- Review the list at the end of the day and prepare your list for the next day
As you learn to use to-do lists, it can feel overwhelming and time-consuming at the start. However, as you get more used to them it becomes easier to delegate and delete tasks. You will find yourself developing and customizing this skill to better suit yourself. This may include having separate to-do lists for work vs home life, or a weekly to-do list and a daily one—it is all about figuring out how to make this skill work best for you.
Those were some practical tips to manage stress by using a to-do list! I hope this helps you feel more in control of your tasks and taming your to-do list. However, sometimes you need an extra helping hand to manage stress. If you’d like to talk to a professional about your stress, reach out to us here at Dóchas Psychological Services, either at 780 446 0300 or by email at info@dochaspsych.com.
About Dóchas Psychological
Dóchas Psychological Services is a well-established and trusted therapy clinic located in Spruce Grove, Alberta. At Dóchas we value the idea that everyone deserves a safe space. Through connection and education, our team works hard to build a trustworthy relationship with each of our clients. It is our goal to create a community for our clients to feel like they belong.
Disclaimer
Information provided through Dóchas Psychological Services blogs or vlogs is meant for educational purposes only. They are NOT medical or mental health advice. You can read more about our disclaimer here.
