We Love Lists!

Last Wellness Wednesday, we talked about bedtime habits for better sleep. This week, we’re exploring a simple yet powerful tool for mental clarity and stress relief: the list.
From grocery lists to gratitude lists, the act of writing things down can do far more than help you remember. It can transform how you think, feel, and manage your day. Here’s what the science says:

1. Lists Reduce Stress by Offloading Mental Load

When your #brain holds too many unfinished tasks, it creates a “cognitive load” that fuels anxiety and mental fatigue. #Writing tasks down—whether in a planner or on a sticky note—frees up mental bandwidth.

Source: https://www.bbc.com/future/article/20241111-stressed-writing-down-a-to-do-list-might-help

2. Making a List Before Bed Improves Sleep

One study found that people who spent just 5 minutes writing a to-do list before bed fell asleep significantly faster than those who #journaled about the day. Why? It reduces worry about what’s left undone.

Source: https://articles.bcbsal.org/to-do-list-before-bedtime-prompts-better-sleep/

3. Lists Boost Focus and Productivity

Creating a simple to-do list can improve task completion and reduce #procrastination. The Zeigarnik effect—the tendency to remember uncompleted tasks—means writing things down helps the brain let go of intrusive reminders and focus on what’s next.

Source: https://www.psychologytoday.com/us/basics/zeigarnik-effect

4. Gratitude Lists Improve Mental Health

Writing a daily gratitude list—just 3 things you’re thankful for—has been shown to boost optimism and lower depressive symptoms over time.

Source: https://www.nuffieldhealth.com/article/how-a-gratitude-journal-can-help-your-mental-health

How to Harness the Power of the List

• Start small: Begin with a 3-item to-do list each morning.
• Before bed: Write down tasks for tomorrow to clear your mind.
• Add gratitude: End your day by listing 3 things you appreciate.

Beyond staying organized, lists are a tool for mental clarity, emotional balance, and better sleep. What’s your favorite kind of list? Drop it in the comments!