Health Lessons From Your To-Do List

People everywhere are making lists—and they go way beyond what to buy at the supermarket. About 75 percent of Americans keep to-do lists, and many are using them to track long-term goals, evaluate their lives, even create shorthand autobiographies ("funniest family escapades"). This literary trend has spawned a slew of Web sites and books devoted to the art of such inventories, and for good reason. New research shows that writing lists does the mind and body good in many ways, from making you happier to increasing your workout frequency. There's more. List making can also help you:

1. Gain Control

"Surprisingly, lists help us reach our goals even when we don't accomplish everything on them," says Sonja Lyubomirsky, Ph.D., a professor of psychology at the University of California, Riverside, and the author of The How of Happiness: A Scientific Approach to Getting the Life You Want. Each time you cross something off, it's a mental reminder that you're making progress, an advance that's both gratifying and empowering. That might be why 50 percent of list makers write down tasks after they've been completed, according to a survey by Sasha Cagen, author of To-Do List: From Buying Milk to Finding a Soul Mate, What Our Lists Reveal about Us.

2. Maximize Brainpower

"You can keep only seven to nine different things in your working memory at the same time," says Lyubomirsky. "So when you try to remember all the errands you need to run, you use up your cognitive energy. But if you make a list, you free up brainpower to analyze your tasks and prioritize, delegate, or even eliminate some. Plus, you have a much better chance of actually picking up the dry cleaning."

3. Make Tough Decisions

If you're paralyzed by indecision, make a brainstorm list. Jot down anything that comes to mind, no matter how improbable. The no-rules quality of such a list can reveal themes and solutions you might not think of otherwise, says Cagen. The simple act of tackling the problem on paper can also help you feel better equipped to handle it.

4. Beat a Slump

List your happiest moments, such as the day you first fell in love or bought your puppy. Then close your eyes and relive an event as though you were actually there. One study found that people who reminisced 10 minutes twice a day reported increased happiness after 1 week—and the more vivid the memories, the greater the gains.

5. Find Motivation

People who compiled weekly gratitude lists exercised for 80 minutes more per week than those who didn't, perhaps because they were more enthusiastic about life in general, according to recent research at the University of California.

6. Achieve Balance

When you seem to be losing sight of your priorities, make a "my life would be complete if " list. By enumerating and giving priority to the things that would provide you the most lasting happiness, such as spending more time with your family, you'll see where to focus your energy.

7. Feel Joy Every Day

Make a list of up to 100 personal pleasures—from reading a good book to going on wine-country tours. Pursue one a week, and start planning the more ambitious ventures within the year.

4 Ways to Stressproof Your List

1. Keep at least two. Separate longer-range tasks from those that need immediate attention. You'll feel less overwhelmed and won't forget anything. Update your lists daily or weekly.
2. Dare to share. "A list can help you realize when you need to delegate," says Sonja Lyubomirsky, PhD. Couldn't your spouse stop at the store? Hand off chores you never get to—for instance, have your teen scan old photos into the computer, or ask a friend to help you paint the shutters.
3. Don't forget the fun. A list that's top-heavy with obligations to others can quickly lead to stress and unhappiness, says Lyubomirsky. She suggests including at least one item a week that is something you want—not have—to do, like meeting a friend for coffee.
4. Follow the 90-day rule. If a task hangs around that long, ask yourself whether it's worth the guilt you feel every time you see it. If it's not essential, delete it and forget about it. For must-dos, delegate or just do them. The sense of accomplishment will be sweet.