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How to keep a “Got Done” List to help your Anxiety

Stefanie Schornsheim 0

There are so many things to worry about in this world. How do we keep track of them all, and more importantly, how can we stop the cycle of unnecessary worrying that creates unneeded stress in our lives? It is time to start worrying about our worries!


Worrying about things over which you have no control can lead to anxiety. When you worry about things that are out of your control, you experience significant stress and anxiety. This type of worrying is known as „catastrophic thinking.“

Anxious people frequently have this type of thinking because they are afraid of the future. They are concerned about what might happen, despite the fact that they have no way of knowing what will happen. Worrying like this can be extremely paralyzing and prevent people from living their lives to the fullest.

If you suffer from anxiety, it is critical to learn how to let go of the things you cannot control. Instead of worrying about the future, concentrate on the here and now. This will assist you in leading a more peaceful and stress-free life.

You’ve probably heard of „gratitude journals“ or other journaling methods. It’s built on the concept of a „to-do“ list where you write a list of things that you will be grateful for and what you are grateful for. The problem with traditional „to-do“ lists is that they focus our attention on what we still need to do while ignoring everything we’ve already completed. This keeps your mind occupied by making you think about what to do with the items in your hands if you have anxiety.


I always had a to-do list, but when I was anxious, I couldn’t concentrate on anything. So, instead of crossing things off the list, I had to push many tasks to the next day and the next day, only to find myself facing a deadline with a monstrous to-do list. Instead of getting lost in all those anxious feelings, a friend suggested that I work with „got-done“ lists.

A „got done“ list allows you to look back over the last few days and write down everything that went well. Maybe you’re proud of how consistently you drank water, made some progress on a project that has been bothering you, or got through a difficult day without experiencing any panic attacks. Those are all things worth celebrating!

Writing down everything I accomplished each day improved my motivation and prevented me from feeling like an unproductive person who couldn’t get anything done. Looking at this list, I realized I was still valuable because I accomplished things despite my anxiety and panic attacks. This shift in focus and mindset was a minor breakthrough for me. If you aren’t used to keeping a daily list of accomplishments, it may take some time to get into the habit. However, once you get started, you may discover that it’s an excellent way to maintain your mood and motivation.

When you’re feeling overwhelmed, frustrated, or just plain down, it can be difficult to focus on the positive aspects of your life. Making a „got done“ list, on the other hand, can help you refocus on the positive aspects of your life and your accomplishments.


It’s not always easy to stay focused on what’s most important in our lives. We occasionally need a gentle reminder of what we’ve already accomplished and what needs to be done next. The „GOT Done“ list comes in handy here. This is how it works:

As soon as you completed anything, write it down.

That’s it 🤩

The challenging part is noticing that you completed a „task.“ This can be really anything like:

  • Getting out of bed.
  • Getting dressed.
  • Eating something healthy.
  • Exercising.
  • Showering.
  • Doing laundry.
  • Wiping the table.
  • Declutter a room or a cabinet or a table.
  • Pay a bill.
  • Read some pages of a book.
  • Stepping outside.
  • Feeling calm for any amount of time.
  • Calling someone.
  • Talking about your feelings.
  • Journaling.
  • Drinking a glass of water.
  • Finishing any work-related task.
  • Not looking at the phone for any amount of time.

At the end of the day, you look at this list and celebrate what you accomplished! 🥳

Once you start making and keeping your „got done“ list, you can see and feel the benefits. It will cut down on your stress because it will make your life more organized and productive. You may find that your anxiety levels decrease, or they may stay the same. Either way, I hope you enjoy making and keeping your „got done“ list to see how much stress it can help relieve and how well it can organize your life.


Hopefully, this article can help you find some relief from your anxiety, and give you a chance to refocus on being happy with what you’ve accomplished. Because when you’re able to shift your focus onto the positive, anxiety has less power over you.

It might take a while to get in the right mindset—but it’s worth working on. And if this exercise seems too simple, then try focusing on other accomplishments in your life as well. Hopefully, these tips can improve your quality of life, and help you feel more confident in yourself and your abilities.

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