The Happy List: How Compartmentalization Can Improve Your Mental Health

I’ve always been a list maker. I attribute much of my professional success and personal happiness to jotting down to-dos. Psychologists term this technique “compartmentalization,” and anytime you feel overwhelmed by life’s responsibilities is an excellent time to try it.

What is compartmentalization?

Psychologists define compartmentalization as a defense mechanism to avoid the anxiety that arises from the clash of contradictory values or emotions. While that may sound like a bad thing at first glance, it’s how our brains handle conflicting internal standpoints. For example, a manager can consider herself a relaxed mother or partner at home but a demanding boss at work. These two self-images can coincide because the manager compartmentalizes her life. 

Other instances of compartmentalization include a physician with particular political or religious beliefs but has to separate her belief system from patient care, a person who leaves the office and refuses to think about work for the rest of the evening so she can enjoy time with her family; or, at an extreme, soldiers who need to suspend the trauma of horrific events in their minds temporarily, so they can continue operating in battle. Everyone compartmentalizes to some degree because otherwise, we’d be in a constant state of emotional disharmony. 

The Dark Side of Compartmentalization

Of course, there can be negatives to this sort of mental segregation. The secret is to compartmentalize, not push out. Pushing out trauma may get you through the moment, but you’ll need to deal with it, or you may experience post-traumatic stress disorder later. But let's focus on how this technique can improve your well-being.

I’ll define compartmentalization as organizing your life into separate, distinct areas. Put another way, compartmentalization is a deliberate act of creating specific times for different tasks. 

Using Lists and Compartmentalization to Feel Less Overwhelmed

Creating lists of my three to five most important tasks makes me feel less overwhelmed, which helps minimize stress. In practical terms, this allows me to focus on work during work and forget it when I’m doing something else. It focuses my efforts on my top-priority tasks at work and home, making me more efficient and productive.  

I make lists of my daily and weekly work duties along with personal and family checklists. My work list usually has on the left side significant actions that are due over the next two to four weeks, while the right side contains three to five smaller tasks needed today. My personal training is generally designed in three to four-month blocks with daily workouts entered on my calendar. I also keep a “weekend” inventory of household and family chores. No matter how mundane, I include it because even routine and boring take time. If I see my weekend becoming overrun with tasks, I can strategize how to distribute the workload across other dates, allowing me space to spend freely with loved ones. 

Paper versus Digital

I use both paper and digital lists. My digital lists remind me of long-term deadlines, such as article due dates and important events, while lined paper allows me to jot down today’s needs quickly. If unsure what will work best for you, start with paper and see where it takes you. 

I’ve found this technique helps me stay focused on one or two things at a time without the anxious feeling the mountain of work and family obligations may cause. Life’s journey is accomplished one small step at a time. 

Compartmentalization takes time to work. At first, you’ll probably find it hard to let go of work and focus on yourself or your family but concentrate on the one thing you need to do now. If you’re at your daughter’s soccer match or taking time for self-care, remain engaged. That’s your top priority for the next 90 minutes; work can wait a measly hour and a half. Eventually, it will become a habit, and that’s where happiness is found. 

Here’s to list-makers,
Dr. Ernie Ward