A Bite-Size Read for Your Health and Waistline
We’ve all had those endless to-do lists. I’m sure most of us, myself included, write out a list to get through everyday tasks and feel some sense of order. Often, we write things down so we won’t forget, hoping to check them all off by the end of the day. Then comes the next day, and we move what’s left over to a fresh list and start again. It can start to feel like a never-ending cycle of overwhelm instead of accomplishment.
When I worked a full-time job while building my health coaching business on the side, this was my life. Even after going fully self-employed, I stuck to the habit. Eventually, though, I began blocking time in my calendar for specific tasks instead of writing them on a to-do list. It changed everything. I couldn’t believe how much mental wellness and clarity I gained, and how much less I worked late into the night. It’s funny how list-making seems helpful, but decision fatigue can drain our energy and motivation. Every time we look at a to-do list, we’re making another decision, and that constant mental juggling contributes to overwhelm and decreases willpower.
Then, I came across something in the book Meditations for Mortals by Oliver Burkeman that made a big impact. Early in the book, Burkeman suggests creating a “done list.” When I read that, I realized I had already been doing something similar without naming it. And wow, it’s powerful. Burkeman explains that our brains naturally focus on what’s not done instead of what is. We tend to live with a kind of productivity debt, hoping that by the end of the day, we’ll break even. For anyone with high standards or perfectionist tendencies, this can create unnecessary stress and self-criticism. The book references a philosopher who said, “we produce against the feeling of lack,” meaning we often act from the sense that something is missing. It’s subtle, but it can affect how we approach both work and wellness.
As a health coach, I see this pattern all the time. Clients often talk about what didn’t happen. “I didn’t eat enough vegetables.” “I didn’t work out long enough.” “I didn’t stick to my commitment all week.” It’s as if focusing on what we missed will motivate us to do better next time. But this mindset creates the opposite effect. It feeds overwhelm and anxiety instead of motivation and positivity.
That’s why I love the idea of a done list, because it’s the antidote to overwhelm. You know that satisfaction of crossing something off? Sometimes, I even add something I already did just to check it off and feel that little boost. The done list takes that feeling and multiplies it. You write down everything you accomplish, big or small, and let yourself see the progress. This is exactly what I do with clients. Instead of saying, “I didn’t eat 8–12 servings of vegetables,” we reframe it as, “I had 6 servings today.” Instead of, “I ate late again,” we shift to, “I moved my body for 20 minutes.” That reframing builds positivity and gives a sense of control. What grows from that shift? Accomplishment, confidence, and genuine motivation to keep going.
It’s amazing how focusing on what’s done creates forward momentum. That sense of accomplishment boosts mental wellness and reduces the weight of overwhelm. You could even add “create a done list” to your done list (how’s that for meta?). Try it this week, for your wellness habits, your work goals, or both. Write down everything you do, no matter how small. You woke up today. Check. You got out of bed. You made your bed. You ate a balanced breakfast. You sent that email. You took a walk. You got the kids to school. Add it all.
Over time, you’ll start noticing something powerful. You’ll feel better about yourself. You’ll start to focus on progress instead of what’s missing. That shift not only supports your mental wellness but also builds steady motivation and positivity. The done list is a simple, science-backed way to quiet the overwhelm, recognize your daily wins, and nurture a healthier mindset. And that’s a list worth keeping.