De-Stress Your To-Do List

People everywhere are making lists—and they go way beyond what to buy at the supermarket. And it’s no wonder. The average worker gets almost 50 to 60 interruptions every day, and these consume almost 50 per cent of their average workday, says productivity expert Andrew May. Clearly, we need lists to keep everything under control!

Our box-ticking tendencies have spawned a slew of websites, books and iPhone apps devoted to the art of the inventory. It’s good timing, as new research shows that writing lists helps you feel happier and may even increase the amount of exercise you do. But wait, there’s more. List-making can also help you:

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1. Gain Control

“Surprisingly, lists help us reach our goals even when we don’t accomplish everything on them,” says Sonja Lyubomirsky, PhD, a psychology professor at the University of California in the US and author of The How of Happiness: A Practical Guide to Getting the Life You Want ($29.99; Hachette). Each time you cross something off, it’s a mental reminder that you’re making progress, which is both gratifying and empowering.

Just make sure your list doesn’t get too long, says Lissanne Oliver, author of Sorted! The Ultimate Guide to Organising Your Life—Once and For All ($19.95; Hardie Grant). “A list that’s of reasonable length keeps you informed and in control, and saves you from having to rely on an unreliable memory. If it’s too long, you’re just likely to feel more overwhelmed,” says Oliver.

2. Maximise Brainpower

“You can keep only seven to nine different things in your working memory at the same time,” says Lyubomirsky. “So when you try to remember all the errands you need to run, you’re using up your cognitive energy. But if you make a list, you free up your brainpower to analyse tasks and prioritise, delegate or even eliminate some of them. Plus, you have a much better chance of actually picking up the dry-cleaning!”

3. Make Tough Decisions

If you’re paralysed by indecision, brainstorm a list. Jot down anything that comes to mind, no matter how improbable. The simple act of tackling problems on paper can help you feel better equipped to handle them.

4. Beat a Slump

List all your happiest moments, such as the day you first fell in love or bought your puppy. Then close your eyes and relive one of those memories. One study found that people who reminisced for 10 minutes twice a day reported greater happiness after one week—the more vivid the memories, the greater the gains.

5. Find Motivation

People who compiled weekly gratitude lists exercised for 80 minutes more per week than those who didn’t make lists, according to recent US research. Psychologist Tim Sharp, PhD, believes that reminding ourselves of things to be thankful for energises us because it connect us with others: “Focusing on the positive helps us build positive relationships, which contributes significantly to our health and happiness.”

6. Achieve Balance

When you seem to be losing sight of your priorities, make a ‘my life would be complete if … ’ list. By identifying and giving priority to the things that would provide you with the most lasting happiness (such as spending more time with your family), you’ll see what areas of your life need more focus.

7. Feel Joy Every Day

Make a list of up to 100 personal pleasures—from reading a good book to going on wine-tasting tours. Pursue one a week, and start planning the more ambitious ventures within the year.

TO-DO TIPS

Keep at least two
Separate the tasks you can postpone from those that need immediate attention. You’ll feel less overwhelmed and won’t forget anything. Update your lists daily or weekly.

Dare to share
“A list can help you realise when you need to delegate,” says Lyubomirsky. Could your partner stop at the corner store for you? Ask family or friends to help with chores you never get around to: have the kids scan photos into the computer, for instance, or ask a friend to help you weed the lawn.

Follow the 90-day rule
If a task clings to your list for a long time, ask yourself whether it’s worth the guilt you feel every time you see it. If it’s not essential, delete it and forget about it. Delegate must-do duties, or just do them. Your sense of accomplishment will be sweet.

Don’t forget fun!
A list that’s top-heavy with obligations can stress you out and make you feel unhappy, says Lyubomirsky. Include at least one activity a week that is something you want—not have—to do, such as meeting a friend for coffee.

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