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 ɫèAV

  • A pile of open books on top of each other

    Using authentic material from the real world to teach English

    By Steffanie Zazulak

    There are lots of resources available to English teachers today: from textbooks to online teaching tools, they can all aid and enrich English lessons. Many ESL teachers also introduce authentic English material into their lessons to expose learners to the language as it is spoken in the real world.

    Authentic material is any material written in English that was not created for intentional use in the English classroom. Using this content for teaching English can make the teaching experience even more engaging, imaginative and motivating for students. It can also be useful to elicit genuine responses from English language learners.

    The great thing about using authentic material is that it is everywhere, which makes it easy to find, and simple for learners to practice English in their own time. Remember that it isn’t limited to articles from newspapers and magazines. Songs, TV programs and films, radio and podcasts, leaflets, menus – anything written in English constitutes authentic material.

    Selecting authentic material

    The best content to select depends on the learners, their level of English and the course content the English teacher wishes to focus on. It’s also a good idea to find out the learners’ interests – after all, there’s no point trying to get students fascinated by a text on the latest sci-fi movie if they’re all fans of action films.

    The materials should reflect a situation that a student may face in an English-speaking environment – this will help them transition into a world where English is the norm. In this world, people use abbreviations, body language is important and they’ll use 'filler' sounds – such as 'ummm' – when they are speaking English – and learners will encounter these in authentic material.

    It’s important not to overwhelm learners with the first piece of authentic material. So, choose articles, songs or sections of TV programs or movies that aren’t too difficult to understand or take too long to get through.

  • Woman wearing headphones outside, smiling and looking hopeful

    6 easy ways to learn English

    By Steffanie Zazulak

    When you’re learning English, it’s important to keep your motivation up. As with any task, there may be times when it feels a bit more difficult, so switch up your methods and don’t be afraid to make mistakes – you’ll reach the level you want to be at.

    We’ve already provided some unique ways to teach English that you may now have experienced with your teacher. Here, we suggest some easy ways to learn English that you can try any time – at home, at work or on the move. Why not try them today? Surround yourself with English and you’ll see improvements in your language confidence and skills, while having fun at the same time…

    1. English words with friends

    Scrabble is a classic board game in which players use random lettered tiles to create words in a crossword fashion. It’s a fantastic way to strengthen your English vocabulary, and there’s also a Scrabble Junior version for beginners. Playing Scrabble challenges you to really think in English as you try to come up with different words using your set of letters.

    If you’re taking an English class, buy the board game and invite your classmates to play with you. You can also play Scrabble online through websites like Facebook, where it is called Words With Friends.

    2. Add some music

    Not only will your favorite song wake up your mind and put you in a positive mood to learn English, but the lyrics can help you expand your skills. acquire grammar and vocabulary and improve spelling.

    Songs almost always contain a lot of useful vocabulary, phrases and expressions. And since the intended audience is fluent English speakers, the latest tunes include up-to-date language and colloquialisms. The language used in songs is casual and usable, if you pick the right music. Music also has an uncanny ability to stick in our heads, which can help you remember your new English words.

  • a hand holding a remote control

    8 easy tricks for improving your English skills

    By Steffanie Zazulak

    As you work to improve your English skills, it’s always helpful to have some tricks and tips to help you stay motivated. With that in mind, we’ve collated these eight simple tips from fellow English language learners, to help you on your quest…

    1. Set yourself small goals

    Learning English is a long process, and it may take years to progress from one level to the next. That’s why it’s important to set yourself achievable goals. At ɫèAV, we work with thousands of English teachers worldwide to define what it means to ‘be at a level’ in English.Ìý

    2. Create a study schedule

    Ensure this schedule works around your daily responsibilities and make sure to keep it simple! Try breaking up your English language learning over the course of an entire day, which may make it feel more manageable.

    3. Practice a little bit every day

    Even if it’s listening to an English podcast during your commute or practicing your favorite words while having breakfast, every little bit of practice helps!

    4. Discover what type of learner you are

    Auditory, visual, or tactile. Use this as a basis for how you spend time studying. For instance, a visual learner may benefit from flashcards (see point 7), while an auditory learner may benefit from watching a television program in English.

    5. Turn on music in English

    Rhythms and rhymes have been found to stimulate the brain and improve learning. Our research found that music can be an invaluable tool when learning English, as it helps with pronunciation, word boundaries and vocabulary.

    6. Watch movies with English dialogue

    Movies are a great source of native conversation and vocabulary. Plus, the visual nature of film allows you to experience nonverbal context too — such as facial expressions and hand gestures — accompanying and contextualizing the film’s dialogue. Above all, watching a movie is a fun and motivational way to develop English language skills.

    7. Learn new vocabulary with flashcards

    While this may be the oldest studying trick in the book, students around the world use flashcards because they work!

    8. Track your progress

    To gain a sense of accomplishment, it’s important to know where you’ve started. We’ve just introduced a new way to measure progress in English. Have a look at it to quickly discover what your areas of strength and weakness are.

    Finally, it’s important to remember that not every learning trick will work for you. So, if you find that chatting with fluent English speakers helps you progress faster but you’re not always able to converse with them face-to-face, spend more of your time communicating online with your English-speaking friends and contacts.