My #1 Tool for Managing Anxiety
The Daily Practice That Eases My Anxiety
Why checking in with my to-do list is my go-to mental health tool
For as long as I can remember, anxiety has been something I’ve had to navigate. Sometimes it shows up as racing thoughts, sometimes it’s that tight chest feeling that follows me around for no real reason. And while I’ve experimented with things like yoga, journaling, and cutting back on caffeine (RIP oat milk lattes...), there’s one daily practice that’s helped me more than anything lately:
Reviewing my to-do list. Every. Single. Day.
It sounds simple, but it’s so much more than just checking off tasks. It’s how I create structure when my brain feels chaotic. It’s how I quiet that voice that says, “You’re behind,” when I’m actually doing just fine. And it’s a reminder that I’m moving forward—even when progress feels small.
Here’s what the practice looks like for me:
🗓 One day each month, I plan the month ahead.
This has been a game-changer. I open my Google Calendar, and update the custom Google Sheets spreadsheet I created just for monthly planning. It keeps everything clear and color-coded, which makes my inner type-A—who rarely makes an appearance—very happy. If you love the feel of paper planners, that works too—it’s all about what keeps you coming back. I think about:
What do I want to accomplish?
Are there any deadlines, trips, or collaborations coming up?
What personal goals or habits do I want to prioritize?
📆 Then, I break the month into week-by-week chunks.
This part helps me stay realistic. I look at each week and break it down into:
What needs to happen?
What would be nice to get done?
Where do I need more space or downtime?
✅ Daily, I check in with my to-do list.
This is where the anxiety relief really comes in. I wake up, look over what’s planned, and either:
Confirm that I’m still on track
Adjust or move things around depending on how I feel
Cross something off if it no longer feels aligned
It gives me a sense of control without pressure. I’m not rigid with myself—I’m just staying connected to my own priorities.
“A dream written down with a date becomes a goal, a goal broken down into steps becomes a plan, a plan backed by action becomes reality.”
Why this actually helps with anxiety
Anxiety thrives in chaos and the unknown. When I have a plan—especially one that I created—it reduces the overwhelm significantly. There’s research to back this up too: structured planning is linked to reduced anxiety and increased feelings of control and motivation (American Psychological Association, 2020).
For me, it’s not about hustling harder. It’s about staying grounded in what matters most that day or week. And it feels so good to look back and realize I’m actually doing better than I thought.
Tips if you want to try this:
Start small. Try planning one week ahead instead of a whole month if that feels less overwhelming.
Use a planner or digital tool you enjoy using. As mentioned, my basic go-to’s are Google Calendar and Sheets.
Leave room for life. I always build in buffer days or “light days” so I don’t burn out.
Make it cozy. My planning days involve snacks, music, and setting a vibe. It shouldn’t feel like punishment. I LOVE my planning days.
Final Thoughts
We often think we need to fix our anxiety—but sometimes, what we really need is to support ourselves better through it. Creating a system that keeps me clear on what matters (and what can wait) has given me so much more peace than I expected.
If your mind feels like a browser with 87 tabs open, try giving yourself one day to map out the month—and 5 quiet minutes each morning to check in with your plan. You deserve to feel on top of your life, not buried beneath it.
