How to reduce anxiety using to-do lists

Rachael Roberts
a woman with headphones around her neck writing notes at a table

Help reduce anxiety using to-do lists

Many teachers have a to-do list a mile long or even several to-do lists in different places.

Theoretically, a to-do list is a good idea. When we write something down, the brain can stop holding onto it quite as tightly, which can reduce anxiety and any feeling of overwhelm.

This tendency to obsess about unfinished tasks is called the Ziergarnik effect, after the Russian psychologist Bluma Ziergarnik, who noticed that waiters only remembered orders before they were served. As soon as the meals were delivered, the memory vanished.

So, if your brain is constantly nagging you about tasks that remain undone, write them down or make a rough plan and the anxiety will often disappear.

The downside of to-do lists

I once had a list of jobs that needed doing about the house which had some items dating back several years. Simply writing down a task doesnt guarantee that it will get done. A lengthy to-do list can enable you to procrastinate and avoid doing important tasks as they are hidden amongst any number of others.

Long lists can also be overwhelming and off-putting in themselves, and as you cross items off the list becomes cluttered and disorganized.

Making better use of your to-do list(s)

1. Learn to prioritize

It is vital to distinguish between tasks as this will help you decide how to prioritize, delegate and ignore. Categorize your tasks in the following way:

  • Important and urgent (prioritize these).
  • Important but not urgent (book in a time to do these, and stick to it).
  • Urgent but not important (see if you can delegate these, or consider if you need to do them at all).
  • Not urgent and not important (you could almost certainly take these off your list altogether).

2. Keep separate lists for separate areas of your life

Its much easier to see what needs to be done and to prioritize things if you keep separate lists. If you are comfortable with tech, there are plenty of apps to help you with this. You can flag things as important and set reminders and deadline alerts while keeping separate lists. and are just a couple of the options available. If youre more old school, you can have separate pages in a notebook.

3. Break tasks down

Understandably, you might avoid getting started on a big task that will take a long time. There never seems to be a suitable time slot to get it done. Instead, break it down into smaller tasks and tackle them one at a time. For example, break down marking 30 books into three slots of marking ten books.

4. Know your next actions

Before you finish work on part of a bigger task, make sure you know your next step, so that when you come back to it, you can get started straight away. This also works well when you decide at the end of a working day what the first task youll do tomorrow is.

5. Review weekly

A regular review is essential. Look through what youve achieved and feel good about it - and remove it from your lists. Analyse where you tried to do too much (try to stick to 3-5 tasks a day) and consider this when setting yourself tasks for the following week. Take note of any tasks you should have done but didnt get around to and, assuming a certain task is a priority, decide exactly when you will do it next week.

Good luck!

Teaching requires you to juggle 101 different things, and thats before you take your home life into account as well. Get on top of your to-do list, and not only will you feel less overwhelmed, but you may also even find yourself a bit more free time.

More blogs from app

  • Expressing love around the world: Interesting facts and how to say "I love you" in different languages

    By Sam Colley
    Reading time: 5 minutes

    Love is a universal language that transcends borders, cultures and languages. For those learning another language, understanding how to express love in various tongues can be both fascinating and useful. Whether you're planning to travel, connect with friends from different backgrounds, or simply expand your linguistic repertoire, knowing how to say "I love you" in different languages as well as the cultural context, can be a beautiful way to show appreciation and affection. Let's take a look at some of the many ways to express this timeless sentiment and some interesting facts.

    1. Cultural nuances:

    In many cultures, the way you express love can carry different weights and meanings. For example, in Japanese, "ۤƤ" (aishiteru) is a very strong expression of love, often reserved for serious relationships, whereas "ä" (daisuki) is more commonly used among friends and family.
    However, French, often called the language of love, uses "je t'aime" to express love as a romantic phrase that can be used for both partners and close family members.

    2. Gender differences:

    Some languages have gender-specific ways of saying "I love you." For instance, in Arabic, "????" (a?ibbuka) is used when a woman says "I love you" to a man, and "????" (a?ibbuki) is used when a man says it to a woman. Similarly, in Hindi, men say "??? ????? ????? ???? ???" (main tumse pyaar karta hoon) and women say "??? ????? ????? ???? ???" (main tumse pyaar karti hoon).

    3. Formal vs. informal:

    Some languages have formal and informal ways of expressing love. In Spanish, "te amo" is more formal and used for romantic love, while "te quiero" is more casual and can be used for friends and family.
    ?

  • Understand your English level

    By Sam Colley
    Reading time: 4 minutes

    Learning English as a second language is a journey that can be fun and tough. A key part of this journey is knowing your current skill level. The Global Scale of English (GSE) helps learners check their skills. The GSE is a scale from 10 to 90 that measures English ability. It gives clear information about what learners can do at each level. In this blog, well look at how to find out your English level using GSE scores, levels, and "I can..." statements.

    Why understanding your English level matters

    You may wonder, Why is it important for me to know my language level? If you start studying without knowing your skill level, you might feel overwhelmed, frustrated, or find learning too easy and be put off or not make any learning progress.
    Knowing your English level helps you in many ways, such as to:

    1. Set realistic goals: Tailor your learning objectives to your current abilities.
    2. Choose appropriate materials: Select books, courses, and resources that match your proficiency.
    3. Track progress: Measure improvement over time and stay motivated.

    GSE levels and what they mean

    The GSE levels range from Starter to Expert, each with specific "I can..." statements that describe what you should be able to do at that level. Heres a breakdown of each level, along with some practical examples:

  • Teacher and primary school students colouring

    Planning effective ESL lessons for the upcoming year: Tips and ideas for teachers

    By Sam Colley
    Reading time: 4 minutes

    As the new year approaches, it's the perfect time to reflect on our teaching practices and plan engaging, effective lessons for our English as a Second Language (ESL) students. Thoughtfully crafted lesson plans can make a significant difference in the learning outcomes and engagement levels of your students. Whether you're teaching young children, teenagers, or adults, the principles of effective lesson planning remain consistent. Here are some ideas, hints and tips to help you create dynamic and successful ESL lessons for students of all ages.

    Start with clear learning objectives

    Begin each lesson with clear, achievable objectives. What do you want your students to learn by the end of the lesson? Objectives provide a roadmap for both you and your students, ensuring that everyone is focused and aware of the goals. For example, an objective might be "Students will be able to use past tense verbs to describe their weekend activities." Clear objectives provide direction and help you measure student progress.

    Incorporate a variety of activities

    To cater to different learning styles and keep students engaged, incorporate a mix of teaching methods and activities. Here are a few ideas:

    • Listening: Use audio recordings, songs, or podcasts to improve listening skills.
    • Speaking: Organize pair or group discussions, role-plays, or presentations to enhance speaking abilities.
    • Reading: Provide a variety of texts such as articles, short stories, or dialogues.
    • Writing: Assign tasks like journal entries, essays, or creative writing exercises.
    • Homework activities: For something outside of the classroom, a nature walk or a recipe can be used to help learn specific vocabulary.

    Use authentic materials

    Authentic materialssuch as newspapers, menus, brochures and videosexpose students to real-world language and contexts. These materials can make lessons more interesting and relevant, helping students see the practical application of their language skills. Even better, theyre everywhere, so easy to find. Here are some more suggestions for how to select and use authentic materials in your English language teaching.

    Integrate technology

    Teachers are already used to leveraging technology to enhance lessons utilizing online resources, language learning apps and interactive platforms to create a dynamic learning environment. Why not take this a step further by using AI to create your own resources. Take a look at our blog on How to make the most of AI in the classroom for some more ideas.
    ?