Feeling overwhelmed by your to-do list? You’re not alone. But according to a busy mom and fitness professional, the solution isn’t working harder—it’s writing things down.
Sarah Eika Burke, a personal trainer and mother of two who also serves as an app trainer for Start TODAY (the fitness program from TODAY), knows a thing or two about packed schedules. Between training clients, raising her sons, managing household chores, and squeezing in her own workouts, chaos could easily take over.
But Burke has developed one simple, daily habit that she credits with keeping her organized, motivated, and mentally grounded—and it takes almost no extra time.
The Habit: Make Lists. Then Cross Things Off. Religiously.
In her daily routine, Burke prioritizes waking up before anyone else in her house. Even that quiet moment—sometimes just drinking a glass of water—is a small act of self-care. Between professional obligations, she tackles chores. Before her sons get home from school, she takes “a moment to breathe.”
Yet the habit that ties it all together is list-making.
“Making lists — but most importantly crossing things off that list,” Burke told TODAY.com in a recent feature. “To manage the constant shifting and different needs, I make lists. They help me prioritize and visualize goals. But what I love more than lists is crossing things off my list. It’s a tiny physical gesture that gives me a little self-validation.”
Why This Boosts Both Productivity and Mental Health
This isn’t just a quirky personal preference. Research cited by Psychology Today shows that list-making helps with task memory, task sequencing, decision-making, and reducing overwhelm by condensing information. The simple act of crossing off a completed item creates a tangible sense of accomplishment—a small dopamine hit that can fuel motivation throughout the day.
And reduced stress isn’t just good for your mood. According to the Mayo Clinic, chronic stress is linked to depression, anxiety, heart disease, poor sleep, weight gain, and problems with memory and focus. Any habit that lowers stress—including list-making—supports both mental and physical health.
How to Make It Work for You (Even on Overwhelming Days)
Burke emphasizes that lists aren’t about perfection. She uses them as a tool to set boundaries and be present.
“Not everything needs to be answered immediately, not everything needs to be done at the drop of a hat,” she says. “That’s what making lists are for.”
Her best advice for when you’re drowning in tasks? Start small. And if you haven’t crossed off as much as you’d hoped, don’t beat yourself up.
“If I don’t cross out as much as I would have liked,” Burke admits, “I’ll add an easy one like empty the dishwasher.”
That quick win gives her the satisfaction of crossing something off—and the momentum to keep going.
The Takeaway
You don’t need a complicated productivity system or expensive app. A pen and paper (or a notes app on your phone) can be a powerful tool for mental clarity, stress reduction, and getting more done—without feeling constantly overwhelmed.
As Burke demonstrates, sometimes the smallest physical gestures—like dragging a pen across a completed task—can have the biggest impact on your mood and your day.
Source: Adapted from “I’m a Mom of 2 and Personal Trainer. This 1 Daily Habit Helps Me Stay Organized and Boosts My Mood,” originally published by TODAY.com. The original feature can be accessed on the TODAY website.