The Checklist Book: Set Realistic Goals, Celebrate Tiny Wins, Reduce Stress and Overwhelm, and Feel Calmer Every Day

This allows for a great deal of flexibility, because there are infinite things you can do to generate the feelings you want. For instance, if you want to feel generous, you could donate $15 dollars to a charity, pay your niece’s cellphone bill, give a $5 tip to your barista, or help out a friend with his job application. Any of those things (and co

you can also get dopamine from experiences that are more nourishing—things that provide wonderful health benefits without a throbbing hangover the next morning.

“What type of person do I aspire to be?” “What character traits do I admire most in others?” “How do I want to be remembered by my loved ones when I’m gone?”

Someone invites me to attend their birthday party, but it doesn’t sound fun to me because I dislike big group activities and loud, noisy bars. I could decline the invite—but then suggest an alternative celebration: “I’d love to treat you to a special birthday brunch sometime this month, just you and I.”

Nothing is mandatory. Do what feels right for you. The whole point of this class is for you to leave feeling better than when you arrived. So, please take what you need and leave the rest.”

“Yes! When you have a checklist for your day, it’s like a seatbelt on a rocket ship. You’re still hurtling through time and space. Everything is still crazy and mysterious. But you feel a little calmer, a little more secure. Your nervous system settles down. You can relax a bit. You can actually enjoy the rocket ride—instead of feeling terrified an

Then it occurred to me, it’s not really about the hot air balloon ride. It’s more about the simple things. I can kiss my husband every day. I can watch the sunset every day. These small things are possible even on the busiest of days—and these small things are the moments that make life feel so rich and meaningful.”

Is there anything you could remove from your list and save for another day? Is there anything you could delegate? Anything you could cancel? Is there any way you could make your day a little easier for yourself? Make some adjustments.

Before sitting down to make your next checklist, be sure to mise it out. Put everything in its place. Set yourself up for success. Gather the supplies that you need. Create a pleasant and organized environment. Close your office door and lock it.