Managing the To-Do List
Today, like you, I have a list of things I need to do. I have to get out of bed. I have to get dressed. I have to feed myself. I have to exercise. The list goes on. We all know that feeling. And as the list builds, so can feelings of dread. The more we focus on how long our “have to” list is, the less motivated we feel to even start. It’s one of the big ways we psych ourselves out of life—by overwhelming ourselves with all the “have to” tasks.
This feeling is normal. Responsibilities are part of life. These tasks need to happen, or we’ll face the consequences. But do we really need to be overwhelmed by our day? Not necessarily.
We can practice actions that help shift our mindset. We have a choice in how we respond to our to-do list. Here are some strategies that help me:
- Write It Down and Let It Go
Putting the list on paper can release it from your mind. You don’t have to carry it mentally all day—it’s there when you need it.
- One Thing, One Minute at a Time
Completing everything at once isn’t realistic. Focus on one task at a time. It might feel slow, but it’s surprisingly effective. Remember, “Slow is smooth, and smooth is fast.” (Navy SEALS)
- Reframe Your List
Rewrite your tasks with a different mindset. “I have to hand in my report” becomes “I get to work on this project.” Small shifts like this help remind us of the privileges behind our responsibilities.
- Take Breaks
Even a one-minute pause can recharge you. Use that moment to notice and appreciate the progress you’ve already made.
My daily responsibilities might not change right now—they’re necessary for my life and well-being. What can change is my mindset. Practicing thoughts that align with my goals builds my resilience to move through challenges. It strengthens my ability to stay calm and steady, even when things don’t go my way. And that’s how I carry myself forward—with as much peace as possible.
ACTION: Write your to-do list, then choose one item to start with. Reframe it into something you get to do, and set a timer for one minute to begin. One task, one minute, one step forward.
