Do to-do lists make you less productive?

Quick answer

The claim: writing to-do lists is exhausting and isn't as productive as it's made out to be. Many people say their list just makes them anxious. Research points somewhere more useful.

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What research found

In a 2011 study, unfinished goals kept intruding on people's thoughts. Making a specific plan for them reduced that, even before the goals were done (a 2011 study on unfinished goals).
In a 2018 study, people who wrote a to-do list for the next few days before bed fell asleep faster than people who wrote about tasks they'd finished (a 2018 sleep study).

Where the claim is right

A list of 30 items is a wish list, and it feels like failure.
Rewriting and recoloring lists can replace the work itself.
Vague items like 'work on project' don't help you start.

Make your list work

Keep 3 items for today.
Write the next physical action for each.
Park everything else on a separate someday list.
Avoid hopping between apps. See productivity app hopping.

FAQ: questions people ask

Do to-do lists actually work?

Research suggests writing specific plans eases the mental load of unfinished tasks. Long, vague lists can backfire.

Why do to-do lists make me anxious?

Usually they're too long. Keep a short list for today and a separate list for later.

Should I write a to-do list before bed?

A 2018 study found people who did fell asleep faster.