The Psychological Benefits of Lists
Lists offer psychological benefits that may surprise you.
Posted March 9, 2026 | Reviewed by Jessica Schrader
Listing is trending, and has been for a while (like, maybe since the advent of pen and papyrus?). Every time we cross or check something off, we enjoy a little dopamine hit of satisfaction. Some even say if you write it down, you’ll “manifest” it. I don’t disagree, and we’ll get to that, but here’s a known list of list-y benefits:
Lists can’t do it all. I’ve seen people with severe OCD who use lists as a constant and anxiety-seeking compulsion. And others who use lists as a way to beat themselves up for inaction or procrastination . They write a lengthy daily, weekly, or what-have-you list, then torment themselves about how little they’ve accomplished. Like any other well-being or self-care tool, lists can be used to your disadvantage. Instead, use them with self-compassion (you can even add self-compassion ideas to your list). Here’s how to begin:
Listing offers a quiet ritual to reflect and prioritize, even for a minute or two most days. This focus clarifies what’s important to you and—perhaps even more critically—what’s not. Write it down, let it go, and know as you review it, you’ll refine and flex to offer fodder long into the future. It’s all good.
Gardner, Sarah and Albee, Dave, "Study focuses on strategies for achieving goals, resolutions" (2015). Press Releases. 266. https://scholar.dominican.edu/news-releases/266
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Diane Solomon is a Harvard-trained writer, Yale-trained nurse-midwife, and Oregon Health & Sciences University-trained psychiatric nurse practitioner and Ph.D.
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This article is part of the Bringwise Psychology Journal — daily insights on human behavior, mental health, and personal growth.