Tackling your to-do list

Our lives are made up of lots of different activities, some of which we have to do and others we choose to do for enjoyment. But if we're feeling low, we may lack the motivation.

At first, avoiding tasks and activities might feel like a relief but, over time, this can make a low mood harder to shift.

The strategies in these 4 steps can help you take on your to-do list, build more structure into your life and find a better balance.

Video: Tackling your to-do list

The tips and strategies in this video can be a good way to start tackling tasks you may have been putting off.

Steps and strategies to help you tackle your to-do list

1. Figure out your avoidance areas

It may not always be obvious which tasks or activities we avoid.

To work out which areas to focus on, make a note of anything you delay starting or avoid entirely over the course of a week, as well as anything you used to do but have stopped.

Once you have your list, look through it and see if you can spot any common themes.

For example, maybe you tend to put off housework or chores. Or maybe you're fine with necessary and routine tasks but turn down opportunities to do something fun.

2. Colour-code your week

It's really important to have a balance betwen routine, necessary and enjoyable activites, but we might not always notice how much time we spend on each type.

Try planning your week in advance using 3 different colours – 1 each for:

routine – things you do on a regular basis, like cooking, cleaning and doing the washing
necessary tasks – things you have to do to avoid negative consequences, like paying bills
enjoyable activities – things you do for fun, like hobbies or socialising

Try to make sure you have enough of all 3 colours on your weekly plan.

To help with this, look back at your avoidance areas and see where you can incorporate more of these.

3. Tackle your avoidance areas

Your reasons for avoiding certain tasks can depend on the type of activity it is.

For help in putting your weekly plan into action, try the advice that best suits your situation.

Routine

There are many reasons we may find ourselves avoiding routine tasks, but there are things you can try that may help.

Use reminders

Some people find visual reminders left in specific places useful, like a note on the fridge door to do the food shop, for example.

Try for 5

There's also the "just 5 minutes" technique. Planning to spend just 5 minutes on an activity can make it feel a lot more manageable.

Set a timer, start the task and see how you feel once the 5 minutes are up – you may find you actually have the energy to keep going for longer.

Task swap

Try alternating between tasks you like and those you find more difficult.

If you swap quickly without a break, the energy and momentum you get from more enjoyable activities can help motivate you for the ones you find harder.

Necessary tasks

When it comes to necessary tasks, we might avoid things because they feel unmanageable or we are not sure we can cope.

For help tackling essential tasks you tend to avoid, remember the 3 Ps:

Prime time: try approaching the task at the time of day you feel most productive and energised.
Perfect place: think about the best place to attempt a task. For example, you might want to choose a quiet room without distractions, or maybe it would be easier away from home entirely.
Plan a reward: before starting on a task, have a reward in mind for completing it. This could be as simple as watching a favourite TV programme, but try to pick something that will really boost your motivation.

Side-by-side illustrated scene of a park, one at night, one during the day — Approach a task at the best time of day for you

Enjoyable activities

If you find yourself avoiding or turning down enjoyable activities, it might help to imagine your energy levels as being like a battery you charge or use up depending on the types of activities you do.

Some routine or necessary tasks might be tiring and drain your battery, whereas enjoyable activities can charge it by boosting your energy levels, motivating you and lifting your mood.

If you feel like you battery has been drained, think about what activities will help charge it up again, then make sure you have some of these scheduled in your week.