Learn why list writing is not only beneficial for sleep – but is essential for successful living! Begin composing your lists today!
Why make lists?
A recent story published by the New York Post addresses trouble falling asleep – and explains why writing lists might solve that problem. For those who have failed at traditional sleep-inducing methods like drinking warm milk, reading a book, or counting sheep, it is thought that making lists before retiring may aid slumber. Read on to learn more about it!
Lists explained
Lists are defined as numbers of connected items or names that are written or printed in consecutive order, typically one below the other. Lists mainly serve as memory aids/tools to keep things in order.
What are some things lists can do?
Lists provide organization by allowing users to visually see what needs to be remembered or accomplished. People can create multiple lists for different activities and contexts as needed. For instance, a person can create shopping checklists, party guest lists, medication lists, or to-do lists to keep track of hourly, daily, weekly, and monthly tasks, and more. Once items are completed, they can be checked off or crossed off the list. New items can be added to the list and the order can be changed/updated as needed.
Why are lists beneficial for busy people?
People who are extremely busy are at risk of forgetfulness due to brain overload. Brain overload is a general term. In this circumstance, it refers to the state of mind that occurs when the brain is overwhelmed with too much information or too much to do. Brain overload makes it challenging for people to focus and to absorb, retain, and recall information readily.
Causes of brain overload may include:
- Having to learn new skills or ways of doing things
- Receiving too much information at once
- Multitasking (having to do multiple tasks at once)
- Experiencing stress or ill health
- Lacking sleep/quality rest
How can lists help?
Using lists enables people who are experiencing brain overload to clarify what needs to be done. It helps them focus, sort, and prioritize tasks.
Why prioritize tasks?
Task prioritization is the process in which list writers assign order to things based on their urgency and importance. Top billing is generally given to the most important tasks that need to be done first. The least important tasks fall to the bottom of the list and can be done last. The list is renewed and reprioritized as activities are completed. It works by allocating time for the completion of high-value tasks – allowing people to get the most important things accomplished first.
Age-related memory declines
As we age, a decline in memory can occur. Per Mayo Clinic, “Some degree of memory loss, as well as a modest decline in other thinking skills, is a fairly common part of aging.” The healthcare educator cautions that there is a difference between typical memory changes and memory loss associated with specific medical diseases and conditions. Any changes to memory should be medically evaluated for causes and treatment. There are ways to gracefully handle typical age-related memory declines, including staying organized through list writing.
How can lists assist those who are aging?
Generally, folks experiencing subtle memory declines associated with aging can benefit from the use of lists for memory enhancement. This includes keeping track of medical and other appointments, having lists of contacts, and maintaining to-do lists. Note that detailed step-by-step lists may help limit distractions by showing in writing exactly what needs to be done.
The sleep connection
An interesting study conducted by Baylor University demonstrates that writing a “to-do” list before bedtime can significantly help people fall asleep faster and sleep better. Experts explain that the act of physically listing out tasks, even just a few, can reduce the mental burden of remembering them. This is sometimes called mental unloading.
Mental unloading
Mental unloading likely enables people to make a quicker transition to sleep by making them feel more relaxed. Some studies indicate that the more specific the lists, the easier it is to fall asleep. Per BBC.com, “…busy people who created lists of more than 10 tasks fell asleep an average of 15 minutes faster than people who didn’t write out to-do lists.” Though the phenomenon is still being studied, those struggling to fall asleep should certainly give list-writing a try to gain potential benefits!
In summary
List writing is a useful skill, whether done by pen or computer. It helps people be organized, prioritize, and stay on top of things. It also helps the mind by easing the burden of having to remember things – which is especially useful to those with hectic schedules or for those facing slight declines in memory.
Disclosure: This article is purely informational and is not intended as a substitute for medical advice. Anyone experiencing memory issues or trouble sleeping should consult a healthcare professional. Interested in creating a daily routine? Click here to check out articles on the importance of daily routines.