The Health Advantages of Creating Lists

14/02/24

The Benefits of Making Lists: Can a Simple To-Do List Help Your Wellbeing?

Ever walked into a room and completely forgotten what you went in there for? Or reached the end of a busy day feeling like you've done a hundred things but achieved absolutely nothing?

You're certainly not alone!

Between work, family commitments, appointments, shopping and everything else life throws at us, it's easy to feel as though we're constantly trying to remember something.

And just when you think you've got everything under control, another job pops into your head!

Sometimes, the simplest solutions are the most useful. And one of them might already be sitting in your kitchen drawer.

A pen and a piece of paper.

Making lists might not sound particularly exciting, but getting your thoughts out of your head and onto paper can be a surprisingly helpful habit.

So, can writing a to-do list really make life feel a little less overwhelming?

Why Do We Find Making Lists So Helpful?

Our brains are brilliant at lots of things, but remembering every appointment, deadline, shopping item and unfinished task isn't always one of them.

When you're trying to keep track of several things at once, it's easy to feel distracted or mentally overloaded.

Writing things down gives you somewhere to keep that information without having to constantly remind yourself about it.

Of course, making a list won't magically remove your responsibilities or solve every stressful situation.

But for many people, it can make everyday tasks feel more manageable.

And there's something rather satisfying about putting a big tick next to a job you've finally finished!

1. Lists Can Help You Feel More Organised

Have you ever started the day with good intentions, only to spend the next few hours jumping between different jobs?

You answer an email, remember you need to book an appointment, start looking for something online and suddenly realise you've forgotten what you were doing in the first place.

Sound familiar?

A simple list can help you see what needs doing and decide where to start.

Rather than trying to tackle everything at once, write down your tasks and choose which ones matter most.

You might even find that some things aren't particularly urgent after all.

Try this: At the beginning of the day, write down three things you'd really like to get done.

You can always do more if you have time, but starting with three priorities can feel much less daunting than facing a list of twenty.

2. Writing Things Down May Help Reduce Feelings of Stress

When life gets busy, our thoughts can start going round in circles.

Don't forget that appointment. Remember to reply to that message. Buy something for dinner. Pay that bill. Sort out the weekend plans.

It's exhausting just thinking about it!

Sometimes, writing everything down can help you make sense of what's on your mind.

Instead of trying to remember every little detail, you've got a record you can return to when you need it.

Some research suggests that writing down tasks and plans may help certain people manage worry and settle their thoughts, although it isn't a proven treatment for stress or anxiety.

And there's an important difference between making a useful list and creating another reason to feel under pressure.

Your list should help you, not become another thing to worry about.

If you don't finish everything today, that's fine. Tomorrow is another day.

3. Lists Can Help You Concentrate

Ever been halfway through a job when you suddenly remember something completely unrelated?

Perhaps you're writing a report when you remember you need to pick up a birthday card.

You stop what you're doing, make a mental note, then spend the next ten minutes trying not to forget it.

This is where keeping a notebook nearby can be helpful.

When something pops into your head, write it down and return to what you were doing.

That way, you don't have to keep interrupting yourself to remember it.

A list acts as a useful reminder, although it doesn't necessarily improve your memory or concentration in a medical sense.

It's simply a practical way to keep track of things.

4. Breaking Big Jobs into Smaller Steps Makes Them Feel More Manageable

Some tasks feel overwhelming before we've even started.

Take organising a family Christmas, planning a holiday or clearing out the spare bedroom.

Written as one big job, it can seem like an enormous amount of work.

But break it down into smaller steps and suddenly there's somewhere to begin.

For example, instead of writing “Sort out the spare bedroom”, try:

• Clear the bedside table.

• Sort through one drawer.

• Put unwanted clothes aside for donation.

• Vacuum the floor.

• Organise the remaining items.

You don't have to do everything in one afternoon.

Even completing one small step means you've made progress.

And sometimes, getting started is the hardest part!

5. Lists Can Help You Make Time for Yourself

Here's something we often forget when we're writing our to-do lists.

Looking after ourselves deserves a place on the list too.

It's easy to fill our days with work, household jobs and things we're doing for other people, leaving very little time for ourselves.

Why not include something that supports your wellbeing?

It could be going for a walk, meeting a friend for coffee, spending half an hour reading or making time for an exercise class.

You could even write “Sit down with a cup of tea for ten minutes” if that's what you need!

Of course, rest shouldn't become another task you feel guilty about not completing.

The idea is simply to remind yourself that your own wellbeing matters alongside everything else.

6. A List Might Even Help You Switch Off Before Bed

Have you ever climbed into bed feeling exhausted, only for your brain to suddenly remember everything you need to do tomorrow?

It's amazing how quickly a forgotten task can become the most important thing in the world at 11 o'clock at night!

If this sounds familiar, try spending a few minutes writing down tomorrow's priorities before going to bed.

A small study found that people who wrote a specific to-do list before bedtime fell asleep more quickly than those who wrote about tasks they'd already completed.

That's an interesting finding, although more research is needed before we can say this approach reliably improves sleep.

Still, if writing things down helps you feel more prepared for the morning, it may be worth trying.

Just keep it simple. Bedtime probably isn't the best moment to start planning your entire year!

Paper or Phone: Which Is Better?

There's no right answer.

Some people love a notebook, a diary or a handwritten shopping list stuck to the fridge.

Others prefer using their phone, setting reminders or sharing digital lists with family members.

Both can work well.

If you enjoy writing things down, a notebook might be perfect. If you're always on the move, a phone app could be more convenient.

The best system is the one you'll actually use.

And don't feel you need to buy a beautiful new planner, a collection of coloured pens or an expensive organisation app.

A scrap of paper works just as well!

Don't Let Your To-Do List Take Over Your Life

As helpful as lists can be, it's worth remembering that they're supposed to make life easier.

If you find yourself constantly adding jobs, feeling guilty about unfinished tasks or worrying that you're not being productive enough, it might be time to change your approach.

Try keeping your daily list short and realistic.

Separate the things you genuinely need to do from those that can wait.

And remember that some days won't go to plan.

You might have a busy day at work, an unexpected appointment or simply feel tired.

That doesn't mean you've failed.

Being organised isn't about getting everything done. It's about making everyday life a little easier to manage.

Small Habits Can Make a Difference to Your Wellbeing

At Back to Health, we believe that looking after your health isn't just about what happens during an appointment.

The little things you do each day matter too.

Staying active, getting enough rest, making time for yourself and finding ways to manage everyday pressures can all contribute to your general wellbeing.

And if writing a simple list helps you feel a little more organised and less overwhelmed, that's a habit worth keeping.

Of course, if you're experiencing persistent stress, anxiety or difficulties with sleep that are affecting everyday life, speak to your GP or an appropriate healthcare professional.

And if back pain, neck discomfort or joint stiffness is making it harder to enjoy your usual activities, our Chiropractors, Osteopaths and Physiotherapists can help assess your symptoms and discuss suitable treatment and rehabilitation options.

With clinics in Wrexham, Mold and Chester, we're here to support you in keeping active and looking after your musculoskeletal health.

Visit www.back-to-health.co.uk to find out more about our services or book an appointment.

So, what's the first thing you're going to put on your list today?

Hopefully, something that makes you smile!

Back to Health – Health and Wellbeing, Hand Delivered.