Toss the "should" and "could" from your to-do list.
Give yourself some leeway when you're overwhelmed.
The Eisenhower Matrix is a popular method of analyzing your to-do list. You start by creating a simple chart of 4 quadrants. The first column is labeled "Urgent," the second column is "Not Urgent," the first row is "Important," and the second row is "Not Important." You sort your tasks into the resulting quadrants, either do or schedule the essential tasks according to their urgency, then delegate or delete the unimportant tasks in the lower boxes. It's an excellent tool to use when your to-do list is too long, and you can't decide what to do next. (You can learn more about the Eisenhower Matrix here if you're curious to try it.)
I propose a slightly more straightforward method of paring down unnecessary tasks, especially when stressed or overwhelmed: Eliminate the "should do" and "could do" items right from the start.
You don't have to abandon these aspirational tasks forever, but if you're struggling to get everything done, something has to give. By using a little analysis ahead of time, you can ensure the most important things (your "absolutely must do" tasks) get done without worrying too much about other things going undone.
If you're facing a work deadline or have a hectic period ahead of you, it's not the time to embark on a new breakfast smoothie habit or start a new class. You want to eliminate friction, not create more! Priorities can shift, sometimes over the course of a week, simply because unexpected things happen. It's okay to roll with the changes and let go of self-imposed deadlines and aspirational to-do lists.
One of the best gifts you can give yourself, especially when stressed, is a shorter to-do list.
Challenge:
This week, I challenge you to go through your to-do list and eliminate anything that is a "could do" or "should do" task. Be ruthless! Spend this week prioritizing only your most essential activities and highest priorities. Firmly paring back your to-do list is an especially useful exercise if you've gotten into the habit of rolling multiple tasks to the next day again and again. (You're definitely overwhelmed if you do this regularly!) Take some time to reflect at the end of the week. Did this practice reduce your stress level? Did you appreciate the sense of space you had between tasks?
Bonus Challenge:
Like many others, I've found my schedule getting busier lately, and I knew I needed to slow down when I accidentally scheduled a therapy session and a doctor's appointment at the same time on the same day! If you're in a similar position, do this same exercise with your calendar. Eliminate any non-essential appointments and obligations. Sure, you need to take that work meeting, and you don't want to miss dinner with your friends, but maybe you can skip book club this week or move a Zoom consultation to a less-busy day. Be sure to replace one unnecessary obligation with quality rest time, too.