When life feels chaotic and you’re unsure where to begin, the simplest solution can often be the most effective — make a list. Write down everything that’s swirling in your mind, no matter how small or insignificant it seems. Getting it out of your head and onto paper immediately lightens the load.

Get into the habit of keeping your mind at ease. Instead of lying awake worrying, offload your thoughts onto your trusty list. It’s a safe place to store everything that needs attention — so your mind doesn’t have to hold it all.

Once your list is complete, stop. Take a breath. Then, instead of trying to tackle everything at once, choose just one thing to do today. The size of that task should depend on your energy level. On low-energy days, pick something small — a quick phone call, a form to fill in, or tidying a small area. On better days, choose something bigger — a project that’s been waiting or a task that needs more focus.

By doing only one thing a day, you’ll avoid the paralysis that comes with feeling you have to do it all. You’ll build a sense of control, confidence, and progress — one manageable step at a time.

Try this simple exercise
Write it down: List everything that’s weighing on you — work, home, finances, personal goals.

• Rate your energy: Ask yourself, “What can I manage today?”
• Pick one: Choose a task that matches your energy level.
• Do it: Focus only on that task until it’s done.
• Tick it off: Celebrate the small win — each one builds momentum.

Keep your list as proof of your progress
Hold on to your list — it’s more than a to-do sheet; it’s a record of how far you’ve come. Looking back at what you’ve completed is a powerful reminder that even small, steady steps create meaningful change over time.

However you do it — on paper or on screen — After ten days, you’ll have completed ten tasks that once felt impossible. That’s ten steps forward from where you are today.

If you are struggling, reach out to the NMG SmartAssist Programme. A counsellor can help you get a strategy that works for you. You are not alone.