• Set aside a time to make a to-do list.
• To start off just put down 3 or 4 simple tasks that you know you can get done.
• If it’s not something you already do, try add, make your bed to your list.

So, now that you have spent the week, living as you normally would but keeping track of how you use your time.
It’s time to reflect.
The thing is, we are often unaware of how we REALLY spend most of our time.

We might think we spend more time doing some things than we actually do.
Now some of you might have realised that you use your time quite effectively and that you don’t really have much time for yourself.
Others will have noticed that there are large chunks of time that they could put to better use.

I encourage you to keep up this practice of watching where your time goes. You don’t have to spend a large time thinking about it, just have an awareness of how you’re spending your time. Our time on this earth is limited, it’s best we make the most of it.

Now, one thing I found to be a huge help is keeping a diary. I keep my diary on my bedside locker. At nighttime I fill in some quick bullet-points of what I did throughout the day, then I flip to the next page and write my to-do list for the next day.

Now, if you have ever made yourself a to-do list before, you will know that there is a sense of satisfaction to be had each time you cross something off the list. If you haven’t made a to-do list before and haven’t experienced crossing things off your list, then boy do I have a treat for you!
You see, our brains release a chemical called dopamine each time we achieve something that helps us improve. Our bodies dopaminergic system is involved in helping us feel motivated, energetic, and impacts how focused we are to learn and improve. The use of a to-do list is a great way to hack this natural system, to get more motivational energy to help you get things done.

So for this week the challenge is to write a basic to do list.
I find it best to write it just before going to sleep but feel free to make your list whenever suits you best.

Now, this list really doesn’t have to be complex, don’t go overdo it by putting loads of stuff on the list that you don’t end up doing. As the wise Naval Ravikant would say; Self Esteem is a promise you keep with yourself. Negotiate with yourself and only write down the things that you know there is a fair chance that you will do.

If you’re new to this it may be a good idea to just put down things that you already do everyday. For example, It can be a good idea to write down even silly basic things like:
*Brush Teeth
*Eat breakfast
*Shower etc.

 There is one thing I would like you to add to your list and that is *Make your bed

If you already make your bed, that’s cool. If not, try it out for the next week and see how it makes you feel. Be sure to write it in your to-do list the night before then cross if off once you complete it in the morning.

I recommend that you write this to-do list right now, or if you’d rather, you could set a reminder on your phone to do it just before you go to sleep tonight.

I know this might sound a little silly, or too simple but trust me, this is a great way to start creating that positive feedback loop that will help you win the winter time.

Have fun with it and I’ll see you back here next week.