Vithanage Erandi Kawshalya Madhushani Jade Times Staff
V.E.K. Madhushani is a Jadetimes news reporter covering Innovation.
How Writing Down Tasks Can Help Relieve Stress and Improve Sleep
For anyone struggling to fall asleep, a simple pen and paper could offer a solution. Research suggests that one reason many people have difficulty falling asleep is the stress of thinking about the upcoming day's unfinished tasks. This mental strain is particularly common when tasks remain incomplete or when a heavy workload is anticipated.
A study conducted at a German IT company highlighted that employees with leftover tasks by the end of the week were more likely to experience intrusive thoughts about work over the weekend, compared to those who had managed to complete their week’s responsibilities. Christine Syrek from the University of Trier noted that “not having completed the week’s tasks increases employee rumination and impairs weekend sleep quality,” further pointing out that the impact extends beyond simple time pressure.
This phenomenon, known as “perseverative cognition,” involves repetitive thoughts about unresolved issues and impending responsibilities, which can disrupt sleep and intensify stress. Such thoughts are especially prevalent on Sunday nights, as people anticipate the start of the workweek and revisit their list of unresolved tasks.
Techniques to Calm a Busy Mind
There are many popular methods for calming the mind before bed, from mindfulness exercises to reading a book. However, an unexpected yet highly effective technique is writing down a to do list. Rather than trying to avoid thinking about tasks, experts suggest confronting them by listing everything that needs to be done. A study conducted by Michael Scullin, director of the Sleep Neuroscience and Cognition Laboratory at Baylor University, found that participants who wrote to do lists before bed fell asleep significantly faster than those who didn’t.
In Scullin’s study, one group of participants was asked to list everything they had achieved that day, while a second group wrote out a comprehensive to do list for the following days. The latter group, focused on tasks yet to be completed, fell asleep nine minutes sooner on average. Scullin’s team confirmed these results using polysomnography, a sleep study method that monitors brain waves, breathing, and movements to provide an objective measure of sleep onset.
The Psychological Power of “Cognitive Offloading”
The concept of “cognitive offloading” may explain why writing a to do list works so well. Cognitive offloading involves transferring mental tasks to a physical medium, reducing the brain’s workload. For example, turning a map to match the street layout is a form of offloading that makes navigation easier. Similarly, by transferring to-do items from the mind onto paper, people can reduce the mental effort required to keep track of them.
A to-do list organizes tasks in a systematic way, creating an ordered plan that is mentally easier to “file away” for later. Knowing that the tasks are documented, people may feel less pressure to mentally rehearse them, freeing up the mind for restful sleep. Scullin’s study even found that those who created detailed lists with more than ten tasks fell asleep 15 minutes faster than those who either avoided lists or created brief ones.
Practical Tips for an Effective To-Do List
To maximize the sleep-promoting benefits of a to-do list, consider the following:
Be specific : Rather than using general headings, list each task in detail. This approach will make your list longer, but it enhances the “filing” effect by clarifying exactly what needs to be done.
Write just before bed : Writing the list close to bedtime allows you to clear your mind of concerns at the moment when they are most likely to keep you awake.
Use paper or a dedicated app : While phones are convenient, they can also lead to distractions. A pen and paper approach is often the simplest and most effective for keeping focus.
While writing a to-do list won’t reduce your overall workload, it might help manage the stress associated with it, helping you to start the next day better rested and with a clearer mind. By practicing this habit, you might find that a few minutes of effort each night can lead to a significant improvement in both sleep quality and productivity.
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