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 woman on her laptop smiling and working

    The science behind Smart Lesson Generator: Making teaching easier with AI

    By Thomas Gardner
    Reading time: 4 minutes

    It's 6 AM on a Monday morning. Ms. Lopez wakes up early to prepare for the day ahead. She spends the morning reviewing lesson plans, making sure everything is ready for her students. By lunchtime, she is preparing for the afternoon, grabbing a quick bite between classes... but it doesn’t stop there. The school day finishes but Ms. Lopez stays late marking assignments. Finally, on Sunday night, she sits at her kitchen table, surrounded by papers, course books and lesson plans.

    Does this sound familiar? You are not alone.

    The challenge teachers face

    In 2024, ɫèAV research found that76% of teachers spend at least one hour of their personal time on lesson planning each week, with 43% spending more than three hours. This is a lot of time that could be spent on other important tasks. Teachers need a solution that helps them plan lessons fast, is connected to their course books and is built by learning experts.

  • Children sat at desks in a classroom, one is smiling and looking to the front of the class

    English: the best second language for your child to learn

    By Steffanie Zazulak
    Reading time: 2 minutes

    As adult learners, our very motivation for learning English can sometimes hinder our progress because we are focusing too much on the end result. The informal way in which children learn English – through music, games and fun activities – offers an environment where they can learn and practise without worrying about the importance of it all. This relaxed attitude, in turn, gives them confidence in learning English and sets them up for more opportunities in their academic pursuits and future career options.

    the positive impact bilingualism has on a child’s cognitive development. Catherine Ford, head teacher of Moreton First Prep School, says that children : “Before children become self-conscious they can try out their newly acquired languages without fear of embarrassment”.

    Starting the English learning process at a young age will provide the head start that most parents are keen to give their children in life, education and career. More than 77% of parents who were interviewed as part of said they would consider sending their child to study at a university abroad, which involves studying in English.

    Educational benefits

    The number of students pursuing postgraduate studies overseas continues to rise, reflecting the global nature of education. According to the seeking diverse academic experiences and cultural immersion. One crucial factor in this journey is having the right level of English skills, especially when applying to universities in popular destinations such as the US, UK, and Australia.

    Learning English from a young age provides a solid foundation, enabling students to tackle more complex language skills tailored to their academic goals. Traditional English teaching often emphasizes reading, writing, and grammar, but studying abroad offers a unique opportunity to immerse oneself in an English-speaking culture, enhancing speaking and listening skills.

    Future career benefits

    Mastering English at an early age can be a transformative asset for future career success. English is the lingua franca of business, opening doors to global opportunities and enabling individuals to pursue diverse career paths across borders. As the most widely used language in business worldwide, proficiency in English is a powerful motivator for students aspiring to join global companies.

    Bilingualism is becoming increasingly advantageous in the job market, improving employability and making candidates more appealing to employers. , underscoring the competitive edge that language skills provide.

    Empowering the next generation

    The benefits your children are given by learning English at a young age are invaluable and as they go through life, the possibilities for advancement in their academic and business careers will be wide open. Children are fortunate to have intuitive language learning capabilities from a young age and this is certainly something to capitalize on.

  • A teacher stood in front of her class with her students raising their hands

    What is rapid prototyping and how can it apply to the ELT classroom?

    By Nicole Kyriacou
    Reading time: 5 minutes

    Tom Chi is an internet veteran with quite a resumé. His roles have been many and varied – from astrophysical researcher to Fortune 500 consultant and corporate executive, developing new hardware and software products and services.

    He worked on Microsoft Outlook when it was in its infancy, was a major influence in taking Yahoo Search from 0 to 90 million users and is now Head of Product Experience at Google X – Alphabet’s secretive division focused on creating technological innovations for the future. It has produced the self-driving car and Google Glass, and its Project Loon aims to provide internet to every square inch of the earth.

    At Google X, Tom was in a unique position – always having to think five, ten or even more years ahead in order to conceptualize and build the technology of the future. As you might imagine, this is far from an easy task; not only do the ideas have to be original, but they have to meet people’s future needs – something that is not easy to predict.

    So, how does Tom and the others at Google X deliver their vision for the future using today's materials and technology?

    That’s where Rapid Prototyping comes in. It’s a concept that allows teams to experiment, learn and adjust prototypes quickly and cheaply, so that projects (and products) get off the ground. Failure is seen as a starting block and an inevitable part of the learning process. Following his workshop, we are going to look further at rapid prototyping and how it can relate to the ELT classroom.