Are you one who makes a “To-Do List”? This might be negatively impacting your health! Observation from iDoneThis indicates that 41% of all items on our to-do lists never get completed, and according to psychology, known as the Zeigarnik effect, “unfinished tasks contribute to intrusive, uncontrolled thoughts” that create stress. In addition, often our impulse is to focus on the tasks we can get done quickly, while ignoring the important, so we trade in the meaningful for the trivial. What if there were some small tweaks to your list making that could have a positive impact on your well-being? The following four alternatives to the typical “To-Do List” are known to upgrade performance, reduce stress, increase happiness, and boost motivation.
Photo by Clark Tibbs on Unsplash
Try These Variations…
1. Not-To-Do List:
In order to say yes, we need to be able to say no or as Timothy Ferriss puts it, “What you don’t do determines what you can do.” Make your Not-To-Do List by putting it in action form: “Do not check e-mail constantly – batch and check at set times only”. Choose behaviors to avoid that prevent you from staying on mission (This might be a good time to give your purpose some thought) or check out Ferriss’ list here. Energy drainers (people and activities) should be managed in order to make sure that there is a strong foundation so that we are able to support those in need in an empathetic healthy manner. When we have built in space by saying no to certain energy drains, we are better able to provide valuable support. The key to a meaningful Not-To-Do List starts with reframing your choices by asking what your future self would regret spending time doing.
“What you don’t do determines what you can do.”
2. Extremely Short To-Do List:
By defining the 1-3 most important tasks for each day, almost nothing seems urgent. Inevitably you get more than those few things done, which results in feelings of success. In contrast, if we make a list of 10 things to get done and we get 7 things done our tendency is to feel a sense of failure. By truly failing well at the little things, we stay focused on getting the important things done. Once again, we are eliminating, and working to stay on mission!
“Some people spend 90% of their time organizing their time. Some tackle to-do lists peppered with insignificance that stretch a mile long. And still, there are others who refuse to do anything at all.”
3. To-Be List:
Richard Branson, founder of Virgin Group, advises people to write a “to-be list”. Instead of doing what you think will make you happy (which is a sure path to failure), focus on being. Being healthy. Being an energizer. Being encouraging. Being bold. Being courageous. This strategy is known to refresh our outlook on life by providing an opportunity to celebrate what is truly important. This might look like, “Today I will be gracious to the Mini service people when negotiating the tire issue.” The language we use impacts our perspective and behavior (remember mindset?), so our list moves from accomplishing tasks to something much more powerful…to positively impacting our world.
4. Did-It List:
Teresa Amabile, researcher from Harvard, found that the single most motivating thing is progress at meaningful work, so take note when you move the needle forward. Keep a list of accomplishments and refer to it. There are all kinds of milestones that can be celebrated: relationship, financial, work-life, wellness etc. It lets us think in terms of how much we’ve accomplished, and not simply how much we’ve got to do. These lists keep us accountable, while being highly motivating! Even the small wins can have a positive impact not only on productivity but also on creativity according to Amabile.
Let’s Get Started…
Photo by Dương Trần Quốc on Unsplash
It is helpful to start with clear goals in mind. SMART goals are S-specific, M-measurable, A-achievable, R-relevant, and T-time-bound. These go beyond the realm of fuzzy goal-setting into an actionable plan that will bring about the best results. They are the foundation that the above lists are built. Tools could include a notebook, the 5-Minute Journal app or paperback, or the Panda Planner for starters. But keep in mind, the more visible and easily accessible your goals and lists the greater the potential for impact.
Wendy Dellis is a certified wellness coach. She joins years of training and work in the area of behavior change, experience as a fitness instructor and run club coordinator with a passion for adventure and people. She lives in Minnesota with her husband, Jay, and two sons.
The information contained on this page is for general information purposes only. Nothing here should be construed as medical or healthcare advice, but only topics for discussion. No physician-patient relationship exists; please consult your physician before making changes in diet or lifestyle.