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Practicing mindfulness
Exercise: Been-Done List (Instead of a To-Do List)

Exercise: Been-Done List (Instead of a To-Do List)

For this exercise, we will help you write a been-done list, rather than a to-do list. Access the full instruction in this article.

This practice will help put your day into perspective, and allow you to reflect on all that you have achieved.

It’s best to do this exercise at the end of the day when you’re winding down in the evening.Write down all of the things you accomplished today (you can also apply this to the last week if you prefer).Think about all of the little things you did today. Without the little things, we never would achieve big goals.

Did you brush your teeth? Check in with a friend? Send an important email? Read a book? Make dinner? Hug your kids? Clean your dishes? Support a local business? Pay a compliment to someone? Complete a work assignment?

Resist the urge to monitor your progress on larger items, simply reflect on what’s already been accomplished.

Now, take a few deep breaths and be grateful for all that you have achieved. Even the small things, like getting out of bed, or walking.

Keep up this practice for at least 3 evenings.

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This article has been medically reviewed by
Erin Hillers
Erin Hillers
Erin Hillers
Nurse Practitioner

Erin is a Nurse Practitioner with 8 years of experience in midwifery and women's health. She has spent the past 5 years specializing in the treatment of opioid and alcohol use disorders.

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