3 ways to take control of your to-do list

If there’s one thing we’re all good at when we are stressed, it’s avoidance.

We avoid the big things—like difficult conversations with loved ones and paying bills on time—but also everyday responsibilities, such as replying to messages, doing the dishes, or scheduling appointments. All these seemingly small tasks can add up and feel completely overwhelming when stress takes over, and we’d rather put our head in the sand than deal with them. We avoid these tasks with excuses like, "I don’t have time to call the dentist today, but I definitely will tomorrow..." Or we wait until there isn’t a clean plate left in the house before we’re forced to load the dishwasher.

Life is full of little tasks we ‘have to’ do, and by avoiding them, we’re only adding to our stress. As you’ll learn in the ‘Controlling Your Actions’ videos, avoidance may make us feel better in the short term, but it ultimately makes everything worse in the long run. That’s why we need to learn to tackle our to-do lists head-on if we want to start feeling less overwhelmed. In this blog, we’ll explore three simple methods—‘Do One Thing,’ ‘Eat the Frog,’ and ‘A Two-Minute Task’—to help us do just that.

Step One: Write a list of all the everyday tasks you would like to get off your plate. These should be things you have to do, not things you want to do. Make this list as long as you can, including as many tasks you’ve been avoiding as possible.

For example:

1. Folding and putting away laundry
2. Finding a cheaper broadband provider
3. Booking the car in for a service
4. Replying to messages
5. Making lunch to take to work tomorrow

Step Two: Pick which of the below methods suits you best. You can choose a different method each day, or use different ones at different times, but the key is to commit to completing at least one task from your list every day. Your to-do list will never be fully cleared, as each day brings about new tasks, so the goal isn’t to finish everything, but to help you feel more in control and less overwhelmed each day.

Do One Thing: Doing something is always better than doing nothing. Instead of trying to tackle everything at once, becoming overwhelmed, and then avoiding your to-do list completely, commit to completing a single task each day to gradually work through your list. Pick a task that is achievable and easy for you to complete. Each small action reinforces a sense of competence and accomplishment, helping you feel more in control and less stressed. The goal isn’t to finish everything at once, but to make steady progress and celebrate small wins along the way. So, take a look at your list, choose one manageable task, and get started on it right now.

Eat the Frog: ‘Eat the frog’ is a technique that encourages tackling your most challenging or dreaded task first. The idea is that if you had to eat a frog, it would be best to get it over with early, rather than letting it loom over you all day. So, look at your to-do list and identify your 'frog'—the task you’re most likely to avoid but will feel relieved to have completed. By tackling it first you'll clear up mental space, making the rest of your tasks feel easier and more manageable. Some 'frog' tasks are larger and more overwhelming than others, but techniques like 'Breaking Stress Up' and 'Problem Solving,' which you’ll learn in your Stress Control course, can help you approach these challenges more effectively and with confidence.

Two-Minute Tasks: Quite simply, if a task takes two minutes or less to complete, do it straight away. You’ll likely find that plenty of the tasks you’ve been putting off could have been crossed off your list ages ago. This approach prevents simple tasks from piling up and adding to your sense of overwhelm. So, take a look at your list, identify a task that can be done in under two minutes, and get it done now!

Tackling your to-do list doesn’t have to feel like a never-ending uphill battle. By using these simple, actionable strategies you can make steady progress and reduce the stress that often comes with avoidance. The key is consistency—commit to crossing off at least one task every day, no matter how small, and you’ll start to feel less overwhelmed and more in control of your life, ultimately reducing stress. While your to-do list will never truly disappear, these methods help turn overwhelming mountains into manageable steps. With a little effort each day, you’ll experience the satisfaction of accomplishment and find yourself better equipped to handle both the big and small challenges life throws your way. If you’re looking for additional support in tackling stress and gaining control over life’s challenges, our Stress Control course offers helpful tools and techniques to guide you through the process.