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 doesn’t 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

It’s 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 you’re 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 you’ll do tomorrow is.

5. Review weekly

A regular review is essential. Look through what you’ve 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 didn’t 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 that’s 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 ÃÛÌÒapp

  • A person in a denim jacket and striped shirt holds glasses and a notebook, standing by a window with bright daylight.

    What happens in the brain when you learn a language?

    Por
    Reading time: 7 minutes

    Whether you’re picking up Spanish for travel, Mandarin for business or French just for fun, you’re not only expanding your communication skills, you’re also giving your brain a powerful workout. But what actually happens inside your brain when you learn a language?Ìý

    The brain’s language centers

    Your brain is made up of many parts and two areas are significant for language:

    • : Located in the frontal lobe, this region helps you produce speech and form sentences.
    • : Found in the temporal lobe, this area helps you understand spoken and written language.

    When you start learning a new language, these areas get busy. They work together to help you listen, speak, read and write in your new language (Friederici, 2011).

  • What’s it like to teach English in Nepal?

    Por
    Reading time: 3 minutes

    Anandi Vara was trained in teaching English in Kathmandu, Nepal before teaching at a monastery in Pokhara. There she taught students ranging from six to 10 years of age, both in groups and individually. Here she reveals the lessons she learned during her time thereÌý– including how to avoid being perturbed by a cockroach attack.

    Whatever you do: don’t freak out

    It just makes everything worse. It’s easy for things to get overwhelming – a sense that can be made worse by the feeling of homesickness, especially if it’s your first time living abroad – but thinking rationally, and getting to the source of what’s causing the worry, usually helps. It’s important, as you don't want to share your fear in lessons because you’re the teacher and need to show confidence.

    This was, however, tested to the limit when I had a cockroach dangled in front of my face. It took all my strength to stay calm. I gave an unimpressed look, thereby establishing myself as the figure of authority, which seemed to work.

    Be aware of cultural traditions

    It is important to remember that every country has its own traditions. I was teaching in a monastery, so I made sure to wear respectful clothing, even in the face of soaring temperatures. The more I learned about the Tibetan culture, the more fascinated I became by it. The students taught me how to write my name in Tibetan and the meaning behind it. I learned about Tibetan history and Tibetan culture.

    I also found that the more I showed willingness to learn about the Tibetan culture, the more I bonded with the students, so that when it was time to teach, the students were more cooperative in lessons, engaging and participating more.

    Teaching is two-way learning

    There is so much I learned teaching abroad, both in the classroom and out. Making mistakes as you begin is only natural, but it’s whether you can learn from these mistakes that counts. No two students are ever the same so it’s a constant process of learning as you go. As a result, I learned about the environment I was in – from traditional prayer ceremonies to the Tibetan alphabetÌý– and about myself, notably organizational skills and a renewed curiosity about the English language.

    Be Flexible

    Sometimes it doesn’t matter if you’ve planned your lesson down to the smallest detail – if it doesn’t take, then it doesn’t take. I was only 10 minutes into a lesson once and I could tell that I was beginning to lose the students’ attention. Not only did it show that they were uninterested, it also distracted me from what I was doing. It was at this point that I threw out my existing plan and tried a whole new lesson: I had the students up on their feet and engaging with each other and, although completely improvised, it was very successful.

    Patience is a must

    During my one-on-one mentoring session, my student seemed to have no motivation. He wasn’t learning as well as the other students and had therefore given up. No matter what I tried, he refused to cooperate, but I didn’t let it put me off. I kept trying different methods until finally finding one that he responded to. I made sentence structuring into a game. It wasn’t anything fancy and consisted of scraps of paper with words written on them.

    Although it took a lot of time to find the right angle, it was worth it because he soon realised that although it might take longer for him to pick things up, he would eventually get there and have a greater sense of accomplishment.

  • Children engaged in a classroom activity, with colorful educational posters and a banner in the background.

    How to use flipped learning to support your learners

    Por
    Reading time: 6 minutes

    What is flipped learning?

    To understand better what flipped learning is, first let’s see how it differs from blended learning, a term with which it is often confused.Ìý

    Blended learning is a way of teaching that combines face-to-face classroom teaching with online resources. We freely use online resources to create a more personalized learning experience.Ìý

    Flipped learning is a little different. As the name suggests, it "flips" a traditional lesson. It tells us exactly which stages of the lesson should go online. In a flipped learning class, all of the more traditional aspects (also called "study stages"), are completed online and the homework (also called "application stages") comes into the classroom.Ìý

    Let’s look at an example.Ìý

    A typical receptive skills lesson normally has six stages:Ìý

    1. Lead in
    2. Set context
    3. Pre-teach vocabulary
    4. Gist task
    5. Detailed task
    6. Follow up

    With a traditional teaching model, we do the first five stages in class and set the last one for homework. With flipped learning there are a few ways to tackle these stages, but a basic model would look like this: