Anxious Mind? Try List Making (by Johnzelle)

I’m very happy to welcome Johnzelle back to my blog for a second guest post, this one all about a subject very close to my heart – list making. I make lists religiously, for anything and everything. If you’re like me, or even if you’re at the opposite end of the spectrum and don’t really understand why anyone would make lists, then this post is for you…

Make sure to go follow Johnzelle for more helpful posts about mental health when you’ve finished reading!

Let’s take a minute to imagine the inner workings of the anxious mind: fears, an overactive fight-or-flight response, racing thoughts, and much more. As someone living with an anxiety disorder, these are all thoughts, behaviors, and feelings that I experience on an almost daily basis. List making is a skill that I’ve used in my own life to help manage the racing thoughts.

I chose this topic because it has had such an impact in my life and has become a skill that I encourage my therapy clients to try. While this post focuses on anxiety in particular, the ideas can be used by anyone. Life is hard. The demands and expectations of our professional and personal lives can become overwhelming for anyone.

When all of these demands are swirling around in your head, making a list and putting these thoughts into one physical place allows your mind to take a break. Instead of ruminating about everything that needs to get done, you simply remind yourself that it’s on the list and that you’ll handle everything one item at a time.

Types of lists

To-do lists can vary based on your needs. You can keep them on your phone’s notepad, on a paper pad, on post-it notes, on a calendar, in agenda, etc. Choose a type of listing that works best for you. I use a variety for different purposes; for example, I use a daily agenda (paper) for my job and a whiteboard to manage tasks that my employees need to complete. I use my phone’s notepad for non-work to-do lists. I have a separate notebook (paper) where I keep various lists regarding my blog; more specifically, blog topics, notes for book reviews, lists of songs to feature in my conclusions, short and long term goals, etc. For long term deadlines/tasks that will come up, I use my Google calendar and set it to email me a reminder in advance. It’s safe to say that lists and organization are my jam.

With that being said, there’s no need to have several lists like I do in order to enjoy the benefits. Start off with just one list and see how it goes.

For middle of blog

Rules for using lists


  • You may not be able to complete it all in one day. Don’t place unrealistic goals on yourself. (I struggle with this one)
  • Prioritize- Take care of the essentials first.
  • Delegate- Are there others that can handle some of the tasks on the list? (I also struggle with this one)
  • Something new come to mind? Add it to the list and keep working on what you were doing.


On the day that the above screenshot was taken, I had to follow pretty much all of these rules. I wasn’t able to complete it all in one day. I had to choose what was most important and what would have to wait. I delegated one task to my grandmother who happens to be visiting this week. While doing the stretching routine, I remembered that I needed to give Zyon (my dog) a bath. I added it to my list and kept on stretching.

Big picture vs. the here-and-now

Warning! When you list out everything that needs to be done, your anxious mind might turn on you. Looking at the list in its entirety can be quite daunting. You might start to think, “Oh gosh, I’m never going to get this stuff done in time” or “This is too much to handle.”

While there’s no avoiding the amount of stuff that needs to get done, looking at the list too much can be counterproductive. Remember: in most cases, you can only do one thing a time. To avoid getting overwhelmed, just pick the most important item and focus on getting that task done. There’s nothing more satisfying than crossing something off the list.


While it’s such a simple skill to help manage anxiety, list making can become a powerful tool that can keep you organized and will hopefully prevent you from becoming overwhelmed.

Thank you, reader, for reading!

Thanks, Alys for letting me share this on your blog!

You can find me at and on Twitter @perfimperfect92

Photo by on

Want to guest post on my blog? Check here for the topics I’m looking for and send over an email to 🙂


14 thoughts on “Anxious Mind? Try List Making (by Johnzelle)

  1. Bexa says:

    This is such a great post! I’m forever writing lists and find ticking things off is so therapeutic. That’s awesome advice about not putting unrealistic goals on yourself. I’m learning that it’s okay to carry things over to the next day, the list is simply there so I don’t forget anything important. Thanks Johnzelle and Alys! 💖 xx

    Bexa |

    Liked by 1 person

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