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 man and child smiling at eachother and dressed up warm at a winter market where its snowing

    Celebrating Nikolaustag: Exploring the German language

    Por Charlotte Guest

    As December approaches, people around the world prepare for the festive season as the chilly winds of winter set in. Amidst the various traditions and celebrations, one particular festivity is Nikolaustag. This day is dedicated to Saint Nicholas and is predominantly celebrated in German-speaking regions.

    Nikolaustag, celebrated on 6 December, in ode to Saint Nicholas, a Bishop in Myra in the 4th century. He was known for his kindness and generosity.

    In Germany and neighboring countries this day is celebrated with various customs. Children clean and polish their shoes or place them outside their doors, hoping to receive gifts and treats from Saint Nicholas. Adults, on the other hand, enjoy festive markets filled with seasonal delights.

    This day is a reminder of the importance of kindness, compassion and generosity towards others, especially those who are less fortunate. It is a time to come together with family and friends, exchange gifts and enjoy the warmth and joy of the holiday season.

    German on the global stage

    The German language, celebrated for its precision and rich literary heritage, holds a significant place in the global linguistic landscape beyond the festivities of Nikolaustag.

    German is an official language in Germany, Austria, Switzerland, Luxembourg, Liechtenstein and certain communities worldwide due to historical migrations and cultural exchanges.

    In recent years there has been a noticeable surge in the popularity of learning German worldwide. In 2020 it was reported thatÌý were learning German.

    The importance of the language in various sectors, including technology, science and commerce, has contributed to its popularity. Germany provides abundant opportunities for German language exchanges through institutions such as theÌý and .

    German has significantly impacted intellectual debates and discussions worldwide, spanning various fields such as literature, philosophy, music and science. The works of great writers like and , influential artists like and , and the philosophies of and are some examples of the profound influence of German culture.

    German language and culture have played a significant role in shaping scientific research and development. Many renowned scientists, such as and , have made notable contributions in their respective fields. German has also been a prominent language in academia, with numerous universities worldwide offering German language courses and conducting research in various fields.

    The undeniable impact of German culture on the world continues to inspire and influence various aspects of modern life.

    Global Scale of Languages announcement

    Learning languages such as German not only provides personal and professional growth opportunities but also promotes cross-cultural understanding and respect.

    And if you needed another reason to pick up German, the Global Scale of Languages (GSL) has added German to its list of languages. This gives German-language educators and learners a highly detailed level of support to fast-track their progress on their journey to fluency in German.

    The GSL uses the same proven learning design principles for German as it does for its other languages (English, French, Italian and Spanish), giving you world-class support.

  • A woman writing in a book outisde

    How novel writing can help your English skills

    Por Charlotte Guest

    November marks , an excellent opportunity to improve your English skills. While there are several ways to enhance your proficiency in English, writing a novel is a lesser-known method that can significantly refine your understanding of the language. As well as enhancing your vocabulary and grammar, creating a story is an imaginative and fun way to unleash your creativity. So let's have a look at some things picking up the pastime can help you with.

    Expanding vocabulary

    It's a great way to improve your vocabulary naturally. As you create your story, you search for the perfect words to express your thoughts, which helps you explore synonyms, understand the nuances of language, and discover new phrases that can add depth and richness to your writing. Websites like and are excellent resources to enhance your word toolkit.

    Mastering grammar and syntax

    When you're writing, having a good grasp of grammar and syntax is vital. To clearly express your ideas, you need to navigate grammar rules with precision. Platforms like and Purdue OWLÌýprovide comprehensive guides and tools that can help you improve your grammatical skills. By regularly referring to useful resources as you write, you'll be able to identify and correct errors and also enhance your understanding of grammatical structures.

    Developing writing styles

    Writing novels are an excellent opportunity to develop a unique style of writing. You can discover your voice as a writer by trying out different narrative techniques and literary devices. Online writing communities like and Ìýprovide opportunities for collaboration and feedback, allowing you to receive helpful criticism and refine your writing style in a supportive environment.

    Reading comprehension

    If you want to create an awesome novel, you've got to read a lot. By diving into the world of literature, you get to experience all sorts of writing styles and pick up some great tips for telling a compelling story. Websites like , ÃÛÌÒapp Plus and offer a plethora of literary works, providing access to various genres and writing techniques. This kind of exposure enhances your reading comprehension and helps you discern the subtleties of language.

    Encourages critical chinking

    Creating a coherent and engaging narrative requires critical thinking skills. As you navigate the complexities of plot development and character arcs, you'll naturally get better and better at it. Websites like and offer resources to sharpen critical thinking skills, complementing the cognitive benefits gained through the novel-writing process.

    Helping wellbeing

    As well as having educational uses, writing is a powerful tool that can be used to process complex emotions and ideas in a therapeutic way. Whether you are dealing with stress, anxiety, or just trying to make sense of a difficult situation, writing stories can provide an outlet for your thoughts and feelings. So, if you're looking for a way to process your emotions and ideas while having fun, novel writing may be your perfect outlet. It's also something you can do without any technology, so a great way to technology detox.Ìý

    Writing a novel is not just about unleashing your creativity but also refining your grammar, enriching your vocabulary, developing a unique writing style, enhancing your reading comprehension and fostering critical thinking. Make sure to use all available resources and take inspiration wherever possible. Creative writing is a journey of constant improvement and self-discovery. You might surprise yourself.

    Need some inspiration? Check out 9 great novels to help improve your English or Books to improve your English: Sci-fi and fantasy edition.

  • Children walking in a neighbourhood wearing costumes

    10 creepy cryptids you should know about

    Por Charlotte Guest

    Cryptids are creatures that are often unseen and mysterious. They are shrouded in legends and stories that have been passed down for generations, making them a fascination for humans for centuries. If you're looking to add a little more creativity to your story writing, learning about these elusive beings can be a great way to do so. In today's post, we'll take a closer look at some examples of cryptids, to get your imagination racing.

    What are cryptids?

    Cryptids are mythical creatures or beings whose existence cannot be proven by science. Some may claim to have seen them but there's usually no solid proof of the encounter. They exist in folklore, mythology and urban legends. Cryptids can be found in cultures all around the world, from the Loch Ness Monster in Scotland to the in Latin America.

    Here are ten cryptids you'll want to learn about this Halloween:

    Barghest

    The Barghest is a ghostly black dog cryptid that appears in the folklore of Yorkshire and Lancashire. It is often associated with misfortune, and sightings of this ominous creature continue to be reported.

    Owlman

    The Owlman is a humanoid creature with owl-like features such as red eyes, wings and feathers. Sightings of this mysterious creature have been reported around the village of Mawnan Smith in Cornwall, adding an eerie twist to local legend.

    The Kraken

    The Kraken is a legendary sea monster of gigantic size and octopus-like appearance, said to dwell in the deep sea and feasting on ships that are unfortunate enough to come across it.Ìý