3-Minute Checklist to Cut Down Your To-Do List and Stress
Sometimes, life just feels like too much. You’ve got 46 things on your to-do list, your stress is through the roof, and you’re already feeling guilty for the things you know won’t get done. Sound familiar? If so, this is for you.
I’m giving you a quick, practical checklist to tackle overwhelm, reduce your stress, and get real about what actually needs to be done.
Bookmark this one, write it on a sticky note, or tape it to your car’s sun visor. Whenever your list feels like too much, this checklist will get you back on track.
Here are the five questions to ask yourself, and then we’ll dive into the reasoning behind each one:
What’s the goal?
Does this have to get done?
Sub-question A: Does it really? Just double-check.
Sub-question B: Does it have to get done right now?
Sub-question C: Why does it have to get done today, and do we like that reason?
Do I have to be the one to do it?
What would make it easier?
What am I assuming?
Let’s break it down.
1. What’s the Goal?
When your to-do list spirals out of control, it’s easy to lose sight of the bigger picture: what’s the goal behind everything you’re trying to accomplish?
Sometimes, you need this question to interrupt the stress spiral and pull you out of the weeds. Are you cleaning every corner of your house for dinner guests? Ask yourself: what’s the actual goal? The goal is to have a wonderful evening with your people, not a perfectly spotless house. That perspective check can save you from wasting time and energy on unnecessary tasks.
Other times, this question helps you refocus after falling down a rabbit hole of tangents. Maybe you started with one task, but now you’re 17 tabs deep into unrelated stuff. Pause and ask: what’s the goal? Oh, right—to send that email or buy a present. And it doesn’t need to be the perfect present, just one that arrives on time. Simplify.
Remember: the goal isn’t perfection or having the most productive day of all time.
The goal is feeling in control of your time and choices. Answering this question might instantly eliminate half your list—and a lot of your stress.
2. Does This Have to Get Done?
This is the game-changer question. Overwhelm thrives when we never question the “why” behind our tasks. So, challenge yourself:
Does this truly HAVE TO get done? Sometimes the answer is no, and that’s okay.
Does it have to get done RIGHT NOW? If not, move it to another day. Be realistic.
WHY does it have to get done today? Do we LIKE that reason? Your brain might try to convince you it’s urgent, but take a breath and really evaluate. Are your reasons valid, or are they just habits of stress and overcommitment?
PS — learning to “identify your reasons” is a Decision Mastery super skill. It’s ok if this sounds foreign and heady, to start. Here’s how to keep it simple: just have a conversation with yourself. Why does this have to get done right now? “Well, because if I don’t do it now, I’ll have to deal with eye rolls and attitude from Bethany.” Ok — in your opinion, is that a good enough reason to prioritize it? “Hmm…well, it’s not necessarily reasoning I’m proud of or stand behind.” Right — good to know.
When you start questioning your tasks, you’ll find that not everything is as urgent or essential as it first seemed. Give yourself permission to prioritize what truly matters—and let the rest wait.
3. Do I Have to Be the One to Do It?
If you’re overwhelmed, this is a crucial question. Yes, you might believe you’re the best person for the job—but do you have to be the one?
Think about what you’re trading: if you let go of control, you’re gaining peace of mind, physical well-being and more time. That trade is worth it.
I had a client who organized an event so perfectly that everyone wanted it to happen again the next month. But she didn’t want to be the one to run it again. After some hesitation, she handed it off to others—and it turned out great! She showed up, enjoyed herself, and marveled at how good it felt to not be in charge.
Challenge yourself to let go. Ask for help. Delegate. And remind yourself: it’s not about giving up control; it’s about creating space for what matters most.
4. What Would Make It Easier?
If something feels hard, frustrating, or impossible, take a step back. Ask yourself: what would make this easier?
Maybe you’re assuming everything has to happen today, or that there’s only one way to get it done. Often, resistance comes from unexamined assumptions. (See next question.)
Literally fill in the blank: This would be 2% easier if…
I wasn’t using brand new complicated software
I had another week
Someone else took over this one part
I didn’t spend so much time color-coding and labeling things the way I am
Approach every task with the belief that there’s an easier way.
Sometimes, the simple act of stepping back and brainstorming makes the path forward much clearer. You don’t have to take the rockiest route.
5. What Am I Assuming?
This question goes hand-in-hand with making things easier. When something feels difficult, check your assumptions.
Are you making it harder than it needs to be?
For example:
Are you assuming all 46 things must get done today? (Hint: they don’t.)
Are you assuming you have to use a specific method, tool, or timeline?
Are you assuming the hardest path is the only path?
Take a moment to reframe. Look for alternatives.
Most of the time, we’re carrying mental rules we didn’t even realize we’d set for ourselves. Questioning those assumptions can open the door to easier, more effective solutions.
Take Back Control
This checklist is here to help you cut down your to-do list and cut down your stress. When you’re overwhelmed, stop and ask these five questions:
What’s the goal?
Does this have to get done? (Does it really? Today?)
Do I have to be the one to do it?
What would make it easier?
What am I assuming?
You deserve to feel in control of your time, your tasks, and your life. You don’t have to live in a perpetual state of stress and overwhelm.
Here’s to fewer to-dos, less stress, and more peace!
Wait, I need more help!
Is it time to work together? I help overthinking high-achievers trust their choices.
Whether you need help being more decisive, taking up more space in your own life, or truly figuring out what you want so you can take action on it — coaching with me gives you guidance, accountability and an expert in your corner.
We’ll use science-backed tools and proven strategies to change mental and physical habits, decrease your baseline overwhelm, and grow your self-trust to the point that you make clear, conscious, self-honoring decisions with ease, daily.
It starts — naturally — with some decisive action.
Book your no-strings Free Consultation where we’ll talk like humans, break down your goals, identify a path forward, and figure out if we’re a fit to work together.
