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How to Make a List Doable in 6 Steps

How to Make a List Doable in 6 Steps

No wonder that you are stressed. Your days are very busy and even though you carefully plan them, the amount of work is just crushing you.

You blame it on your task list.

It seems very doable when you first look at it in the morning, but when it’s afternoon, the amount of tasks is far from decreasing. Instead, it stays the same or even increases – no matter how hard you work.

You wonder if there is a way out of this situation and I’m happy to say that yes, there is! The solutions may sound simple, but you need to adjust your working habits a bit and make a list that is doable until they work.

Is your list out of control?

Here is the thing: You keep feeding the baby monster, so that it’s keeps growing and growing. And instead of killing the monster while it’s a baby, it grows to a huge proportions and that’s how it becomes virtually impossible to eliminate.

In other words, you keep adding new tasks to your list throughout the day. So, no matter how well you plan your tasks the day before, you are sabotaging your own productivity and success by doing so.

Also, you never complete the original tasks you planned because you are distracted. Instead, you focus on the newest tasks on the list, but unfortunately they are not the ones you should be doing.

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At the end of the day, you feel a lack of accomplishment. This is a direct result of not getting all the tasks done that you planned. This feeling isn’t doing your self-confidence any good. When you feel that you weren’t able to finish all the tasks, you see yourself as a loser.

You are trying to do too much

So what is causing these negative feelings – even if you work hard?

Well, I would say there are four reasons:

  • Lack of control
  • Lack of focus
  • Lack of priority
  • Afraid to say “no”

Let’s explain each one of those in more detail.

First, there is lack of control – you are not controlling what enters to the list and when. This in turn makes a list that keeps growing and growing – instead of shrinking.

And when you let this happen, it’s no wonder that you start to show the signs of burning out – even if the clock just passed the noon.

Then, there is the lack of focus. This happens when you are not committed enough to complete the original tasks on your list. Instead, you let new tasks distract you.

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All of a sudden you start working on some new, unplanned tasks, while neglecting the ones you should be focusing on. The prioritization to your current tasks needs improvements, so that the distraction could be prevented in the future.

Finally, you don’t have the courage to say to the other person that you can’t accept new assignments to your list today.

This happens for example in your workplace, when your boss walks to your cubicle and asks you to do something as soon as possible. So instead of finishing the task you are doing in that very moment, you are expected to do this new task right away.

Since you want to be a good employee, you find yourself re-prioritizing your work because your boss asked you to.

As you can see, there are plenty of ways to feed the baby monster (your task list in the morning). Since you keep doing it, the list (or the monster) grows and grows this gets you overwhelmed and stressed.

However, I’m going to tell you two different strategies for dealing with the overflowing task list.

Are you ready?

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Do it tomorrow and close the list

Back in 2008, I read a great book called: “Do It Tomorrow and Other Secrets of Time Management” by Mark Forster.

In that book, here presented two solutions to improve your productivity. With these solutions you can make your task list more manageable, thus you are cutting down your stress while doing so.

First, he talked about closing the list.

What he meant was that instead of adding tasks to your list throughout the day, you should stop doing so and make your list a closed one. And the way you do it is to draw a line under the last task of the list.

When you close the list, you are making an agreement with yourself: You decide not to add any new tasks during the day. This is how your list becomes more manageable and the size is shrinking as the day goes by – not staying the same or increasing.

Second, his advice was to postpone the execution of tasks a bit. What this means is that when someone asks you to do something, you aren’t trying to do it the same day. Instead, you let the person know that you are doing the task tomorrow.

Although this may sound like procrastinating, in reality it’s not.

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It’s all about respecting your current task list and giving its tasks enough focus and priority. This way you can get the tasks done and you also make sure, that the other person and his/her tasks gets your full attention the next day – when you actually do the task.

Now, there are cases when you have to deal with the task right away, but in majority of cases you should postpone the task – till tomorrow.

The step-by-step plan to make a list that is doable (and kill the baby monster)

Here are the step-by-step actions for eliminating the baby monster until it grows too big.

  1. Plan a list. Make a task list realistic by giving it a little more thought the night before. Instead of stuffing it with dozens of tasks, try to find the most important ones to focus on.
  2. Close it. After creating the list, draw the line under the last task. This marks the list as a closed one. New tasks shouldn’t be added to the list during the day.
  3. Protect the list from distraction. Focus on finishing your planned tasks by the end of the day. When you have closed the list, you can be calm knowing that the number of tasks is decreasing. You also give your full attention for the tasks of the day and nothing else.
  4. Move the unfinished tasks. If you are unable to finish all the tasks in a certain day, move the unfinished ones to the next day. It’s also worth analyzing why you didn’t accomplish the tasks, so that you can avoid a similar thing happening in the future.
  5. No new assignments. It’s important to deal with other people the right way. When someone comes to you and asks you to do something now, let him/her know that you are doing the task – but only tomorrow. This way you are protecting your time and your task list the best way possible.
  6. Deal with the emergencies. Of course, there might be emergencies that have to be taken care of right away. These emergencies are exceptions and you should definitely take care of them right away. Once the emergency is handled, you can return back to the original plan and continue executing the tasks if possible.

It’s very easy to keep adding new tasks to your list during the day.

Unfortunately, even if this may be a very compelling thing to do, it is also making you more overwhelmed.

That’s why it’s important to focus on your daily task list by closing it and postponing any requests by other people till tomorrow.

That way you can keep your list manageable and you can avoid the frustration, when you are not getting all your work done.

Over to you: How do you make sure your task list is not growing during the day? Do you try an app like Listible to create any list you want digitally or do you stick with a paper and pen method? Let me know in the comments below.

Featured photo credit: Beautiful blonde girl writing via Shutterstock

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Last Updated on February 21, 2019

7 Natural Memory Boosters That Actually Work for All Ages

7 Natural Memory Boosters That Actually Work for All Ages

Forgot a name? Misplaced your keys? Taking longer to find the right words? Don’t panic. There’s plenty you can do to improve your memory.

You’re probably expecting us to reveal 7 little known and newly discovered herbs from the forests of the Amazon, the peaks of the Himalayas and the Arctic tundra. No such luck.

Despite Americans spending hundreds of millions of dollars a year on Ginkgo Biloba, Ashwagandha, Periwinkle, Bacopa, Vitamin B’s, Omega 3’s and memory boosting supplement cocktails, there is very little scientific evidence they actually work. [1]

Instead, we’re going to offer you 7 completely natural memory boosters, backed up by scientific research. It may take a little more effort than a magic memory pill, but the benefits will transcend your memory and improve your overall quality of life as well, making you more fit, energetic, happy and sharp.

How Do We Remember?

The first process in remembering is creating a memory.

This is where our brain sends a signal, associated with a thought, event or piece of information our mind is processing, over our brains neural pathways, called synapses.

Think of our neural pathways like roads and information like trucks. The better the roads, the more trucks can be driven.

The second step in remembering is memory consolidation.

Consolidation is when the brain takes that thought, event or piece of information and actually stores it in the brain. So now we’re talking about taking delivery of the trucks and storing its contents in the warehouse.

Consolidation helps us store information and label it properly, so its organized and easy to retrieve when needed.

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The last step is memory retrieval.

That’s the step whereby we try to retrieve the information stored in our brains. You know when you have the name of someone on the tip of your tongue.

You have the information; it’s been stored, but you just can’t find it. Our memory recall is typically better the stronger the memory is and the more often we’ve used it.

Memory decline is a normal part of aging. However, new scientific research is discovering many new ways for us to improve memory creation, consolidation and retrieval–no matter our age.

7 Natural Memory Boosters

So how to work on memory and boost your brain power? Here’re 7 brain boosters backed by science that you should try:

1. Aerobic Exercise

Aerobic activity is about as close as we get to a magic pill for our memories. Exercise helps your brain create new capillaries and brain-derived neurotrophic factor (BDNF) which creates new brain cells and connections. To put it in plain english, aerobic activity changes our brains and helps it grow.

Studies have shown that exercising increases the size of the hippocampus and improves memory. In fact, even if you start exercising as an older adult, you can reverse cognitive decline by 1 to 2 years and protects against further decreases in the size of the hippocampus, which is essential for memory. [2]

In another study, reviewed by Dr. Ian Robertson of the University of Dublin, they looked at a group of people of 60 years and older, who engaged in “active walking” for four months.

They compared them with another group of people who only stretched over the same period of time. After testing both groups before and after the 4 month period, the walkers improved their memory and attention considerably more than the stretching group.

So which exercises are best and how much do we have to exercise?

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Turns out, it doesn’t really matter whether you run, swim, row or bike. What does matter is that you push yourself beyond your current abilities, keep doing more, keep getting better. Set yourself short term goals and keep pushing the goal posts.

2. Sleep

You need your sleep. The deeper the better. Sleep helps improve your procedural memory (how to do things, like how do I navigate my iPhone) and declarative memory (facts, like what’s my password). [3]

Even short naps from 6 to 45 minutes have been shown to improve your memory. In one Harvard study, college students memorized pairs of unrelated words, memorized a maze and copied a complex form. All were tested on their work. Half were then allowed to take a 45 minute nap. They were then retested. Those who took a nap, got a boost in their performance. [4]

Another study showed that getting REM (deep) sleep can increase your memory and mental performance by 33% to 73%. Getting a deep sleep helps the brain consolidate memories through dreams and “associative processing”. However, the study also revealed that heart rate variability in deep sleep also contributed significantly to increased memory performance. [5]

3. MIND Diet

Healthy eating, particularly more dark colored fruit, vegetables and oily fish has been shown to improve memory and stave off cognitive decline.

The MIND diet is proven to reduce the risk of dementia. It’s a mix of the popular Mediterranean diet and the low blood pressure DASH diet. [6]

The study kept track of the diets of almost 1,000 older adults. They were followed for an average of 4½ years.

The study concluded that “people whose diets were most strongly in line with the MIND diet had brains that functioned as if they were 7½ years younger than those whose diets least resembled this eating style.”

The study also showed that people who followed the MIND diet in the study reduced their chance of getting Alzheimer’s disease in half.

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So what does the MIND diet consist of? Lots of vegetables, leafy greens, nuts, berries, beans, fish, poultry, olive oil, whole grains and wine.

4. Relax

We all know that stress is bad for our health. It can raise our blood pressure, impact our immune system and interrupt our sleep. Stress also impairs our memory.

When our body gets stressed, it releases cortisol into our blood stream, which can cause short and long term physical changes to the brain. While cortisol has sometimes been shown to cause increases in short term memory, it can actually decrease our long term recall memory.

To help reduce the stress in your life, try relaxing with meditation, yoga or breathing exercises. Unplug–even for just a few hours. Stop checking your emails, social accounts and news. Release some endorphins with some exercise.

Bottom line, the more anxious and stressed we are, the less clearly we think, the poorer our memory works.

5. Continuous Learning

The mind is like a muscle. The more you challenge it, the stronger it gets. The more you learn, the more you can learn.

Research shows that learning can actually change the physical makeup of your brain. Not too long ago, we used to think that you were born with a fixed amount of brain cells, which declined with age. New research now shows that we can actually increase the number of brain cells we have throughout our life.

Aside from staying physically active, learning new skills and studying can actually keep our brains healthier. Consider taking a continuing education class, studying a new language, learning a new instrument, playing new card games. [7]

Studies show that the more complex the task, the more benefits for your mind. Simply showing up to class is not enough. You need to be actively engaged. Anything that forces you to focus and learn something new and get out of a rote routine will help you sharpen your mind and boost your memory.

6. Stay Social

The more deep and meaningful social connections you maintain, the more you protect your brain. Bottom line, the more friends you have, the more people you work with, the more you’re forced to use your brain.

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Social isolation and loneliness are significant risks of dementia. Without interacting with others, our brains wilt. Isolation and loneliness lead to depression, physical and mental decline. [8]

In a 2016 study published in Frontiers in Aging Neuroscience, seniors with a full social calendar did better on memory, reasoning, and processing speed tests. [9]

What to do?

Party! Seriously, get together with friends as often as possible. Have family dinners. Choose social activities or sports like tennis, golf, cards or go for walks with a friend. Bottom line have fun, build meaningful social relationships and stay connected. Not only will it make your mind sharper and your memory better, you’ll be happier, too!

7. Wakeful Rest

This one is getting harder and harder to do. In a world where we can’t sit on a bus, go up an elevator or go to the bathroom without our phones, doing absolutely nothing to distract our minds is becoming increasingly difficult.

But, the results are in. Doing nothing is great for your memory. Quietly resting for 10 minutes, after you learn something will help you remember and help you create more detailed memories. [10]

What we do minutes after we learn something new has a significant impact on how well we retain the new information. In another study, it didn’t matter what you did after you learned something new, as long as you weren’t distracted by outside factors. In other words, you could be thinking of your day, making a grocery list, or thinking of a story. In either case, wakeful rest for a period of 10 minutes helped the brain process and consolidate your memories so that you were better able to recall the information at a later date. [11]

Conclusion

You don’t have to spend a dime on cocktails and supplements promising a quick boost to your memory power. There is very little conclusive scientific evidence suggesting supplements will help improve the memories of healthy individuals–not for Ginkgo Biloba, Vitamin B, fish oils, Vitamin D, Folate or other supplements claiming they a secret formula.

There are far cheaper and more effective ways to boost your memory: exercise, rest, eat well, learn, love, laugh and relax. Who wouldn’t want that prescription?

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Featured photo credit: Unsplash via unsplash.com

Reference

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