3-Minute To-Do List Tamer

Time needed: 3 minutes (1 minute each)

Setting: When list feels overwhelming

Purpose: Shifting from overwhelm to manageable action while maintaining wellbeing

1. List Liberation (60 seconds)

What: Draw line under current to-do list. Above line write "Essential Today" and choose maximum 3 items that truly matter for today only. Put star beside one requiring most energy.

Notice: Physical response to prioritizing, any resistance to limiting list, what relief emerges

Why: Reduces cognitive load, creates realistic scope, prevents energy scatter

2. Energy Match (60 seconds)

What: Look at your starred item. Check your current energy (1-10). Either:

- Break task into smaller chunks if energy low

- Identify best time today for task based on energy pattern

- Remove one small element that isn't crucial

Notice: How body responds to each task, what feels doable, where you need support

Why: Aligns tasks with resources, prevents burnout, enables sustainable pace

3. Permission Realignment (60 seconds)

What: Complete statement "Today I give myself permission to..." (e.g., leave non-urgent emails until tomorrow, ask for help with one thing, let something be good enough)

Notice: What eases as you grant permission, where you hold unnecessary pressure

Why: Reduces perfectionism, creates boundaries, maintains self-care while productive