While most of us are restricted to staying home most of our days during the pandemic, I recognize that our experiences vary quite a bit. Some of us are working and are not home. Some of us are working from home, alone. Some of us are working from home, and managing our children's lives/schedules while they are home, too. Some of us are home, unemployed, worrying about becoming employed again. So your days may be very busy, or very boring and lonely, or very stressful. Lists can help all of us, though.
Are you a list maker? Do you think lists are stressful or a waste of time? Some people love making lists and find great satisfaction in 'checking things off' when they are accomplished. Others (like me, previously) tend to plow through the day with reckless abandon-tending to the most urgent issues or the most/least enjoyable first, plodding through the mental checklist as the day wears on toward nightfall. That doesn't sound very enjoyable or satisfying, does it?
Maybe you don't claim to be either the plodder or the planner, but fall somewhere in between. Since you are reading this blog, you will probably not be surprised to find out that making lists can be a very helpful tactic for managing stress, avoiding that malaise I mentioned earlier, and contributing to a better life. I have learned to be more of a list maker, and I will tell you it has made my life much less stressful and more satisfying!
Maybe you avoid list making, and (especially in this extended pandemic) feel like the hours and days blend together with little satisfaction or joy. Why get up early if there is nothing in particular that needs to be done? Or, why get up when there is so much to do it is overwhelming, and it is easier to avoid it (especially those of you trying to manage school aged children at home during this time)?
Why rush to accomplish anything, when there is so much time? It can be easy to fall into a malaise if you are spending the pandemic inside, unemployed, underemployed, worrying, waiting.
Like anything, the key is moderation: don't make a list of your lists, okay? But, starting each day by making a list of the things you hope to accomplish that day is a great way to start it (your day)! Research tells us that making a daily list, and a long term list, can help us stay motivated each day, can help us feel more satisfied at the end of the day, and can keep us disciplined as we work toward the bigger goals or items on the long term check list.
Making a daily list can help us avoid feeling overwhelmed when we have a lot of things vying for our time and energy. It can also help us avoid depressive symptoms, boredom, or general dissatisfaction from having so much time on our hands and little to do. Creating items to put on the list might be challenging, or making the list might feel overwhelming. So there are some tips to creating lists that help, not hinder, your well-being. Still not sold on the idea? Let me continue to persuade....
Making a list helps organize your day and prioritize your time. Checking items off the list provides satisfaction that progress is being made! Looking at the list to see how many items are checked off, and how many are left to complete, helps you gauge your progress, decide if you need to speed up or can take a break. Periodically reviewing your progress on your daily list also provides opportunities to reassess the list. Is there an item that is taking longer than expected, and should you revise the list accordingly? Is there an item that needs to be moved to another day, providing time for a new item, or the option to move to leisure time sooner? Did something happen that unexpectedly added an item to your list? Be flexible with your list, so you don't add stress by adhering to it despite changes in circumstance. But don't be so flexible that you use any excuse to shorten the list!
There are caveats for the relationship between lists and well-being, of course. Making unrealistic lists each day, with too many items or items that are too big for a day, can increase our stress levels and leave us feeling unaccomplished and frustrated at the end of the day when there are still items unchecked. Having a list of things that are all 'work' is lopsided. Whenever possible, your list needs some fun items, even if they are small, like a 15 minute meditation session after checking a couple items off the list, or talking with a friend or loved one for a few minutes.
So, tackle the list making strategy! Start small or simple, if you are new to this. Treat yourself when you complete the list. Or, if you are more inclined to complete the list with small rewards along the way, build in rewards at predetermined points ("I will take a break and do something fun after I check these first two things off the list."). Here is a summary of strategies to get started:
Make a daily list that is realistic. Not too long or cumbersome!
Make sure there are some pleasurable things on the list.
Check things off when complete!
Reward yourself for checking things off!
Be flexible - life happens and sometimes we need to adjust our expectations.
Don't be too flexible- life happens and sometimes we need to adhere to our plan.
Okay, I am going to go for a walk now. I checked one big thing off my list: today's blog post!
Take care, stay safe!
Comments