The Checklist Book

1. Checklists: A Simple Tool for a Complex Life

For me, checklists are not really about doing more. For me, checklists are about living more—making room in your life for the moments that matter, for the beautiful memories that you’ll carry to your deathbed.

Checklists as a life tool. In a world of constant demands and distractions, checklists offer a simple yet powerful way to regain control and focus. They are not just about productivity; they are about intentionally designing a life that aligns with your values and priorities. Checklists help to distill the chaos into manageable steps, providing a sense of calm and direction.

Beyond task management. The true value of checklists lies in their ability to help you make space for what truly matters. It's about creating a life filled with cherished memories and meaningful experiences, not just endless tasks. By incorporating "moments" alongside "tasks," checklists become a tool for holistic well-being.

Personalized approach. The Franzen Checklist Method emphasizes a personalized approach, encouraging you to tailor your checklists to your unique needs and aspirations. This method is informed by various disciplines, including yoga, music, and aviation, creating a holistic approach to planning and intention-setting.

2. The History of Checklists: From Tragedy to Triumph

Following this checklist means the difference between life and death.

Origins in aviation safety. The modern checklist emerged from a tragic aviation accident in 1935, where a plane crash was attributed to pilot error in forgetting a crucial step. This led to the creation of pre-flight checklists, which revolutionized aviation safety by ensuring that critical procedures were consistently followed. This highlights the importance of checklists in high-stakes environments.

Checklists across industries. The success of checklists in aviation led to their adoption in various other fields, including medicine, technology, and hospitality. NASA's Apollo 11 mission used a detailed checklist to ensure the success of the moon landing, while the World Health Organization implemented surgical safety checklists to reduce patient mortality rates.

Evolution of the checkmark. The checkmark symbol itself has ancient roots, originating from the Roman use of "V" for "Veritas," meaning truth. Over time, this symbol evolved into the checkmark we use today, representing completion and accuracy. This historical context adds a layer of meaning to the simple act of checking off an item on a list.

3. The Neuroscience of Checklists: Why They Work

Making a checklist is like creating an extra storage tank for your brain.

Reducing cognitive overload. Checklists act as external storage for our brains, which can only hold a limited amount of information at once. By offloading tasks and reminders onto a list, we free up mental space and reduce cognitive overload. This can lead to decreased stress levels and improved focus.

Combating decision fatigue. The act of making decisions can be mentally exhausting, leading to a state known as decision fatigue. Checklists help to minimize the number of decisions we need to make by providing a pre-planned course of action. This can conserve mental energy and improve our ability to make sound judgments throughout the day.

Dopamine and reward. Completing items on a checklist triggers the release of dopamine, a neurotransmitter associated with pleasure and reward. This creates a positive feedback loop, motivating us to continue working through the list and reinforcing the habit of using checklists. This reward system makes checklists inherently satisfying.

4. Defining Your "Good Life": The Foundation of Effective Checklists

How do you want to feel as you go about your typical daily life?

Aligning with values. Effective checklists are not just about getting things done; they are about aligning your actions with your core values and aspirations. By defining what a "good life" means to you, you can create checklists that reflect your priorities and contribute to your overall well-being. This ensures that your efforts are directed towards what truly matters.

Exploring different approaches. There are various approaches to defining your "good life," including focusing on values, desires, kaizen (continuous improvement), sohwakhaeng (small joys), sexual energy, dying empty (maximizing your potential), faith, or necessity. Each approach offers a unique lens through which to view your life and create meaningful checklists.

Trusting your intuition. Ultimately, the best approach is the one that resonates most deeply with you. Trust your "hut" (heart + gut) to guide you in making choices that align with your authentic self. This involves listening to your inner voice and making decisions that feel right, even if they don't always make logical sense.

5. Crafting Your Daily Checklist: Tasks and Moments

Your Daily Checklist includes tasks you need to complete and moments you want to experience.

Balancing tasks and moments. A Daily Checklist should include both essential tasks and enjoyable moments. This balance ensures that you are not only productive but also nurturing your well-being. The inclusion of moments transforms the checklist from a chore list into a tool for creating a fulfilling day.

"Night Before" planning. Creating your Daily Checklist the night before allows you to start your day with clarity and focus. This eliminates the morning scramble to figure out what needs to be done and sets a positive tone for the day ahead. It also allows for a more restful sleep, knowing that your plan is in place.

Evolving list. Your Daily Checklist should be a flexible and evolving document that adapts to your changing needs and circumstances. This means regularly reviewing and adjusting your list to ensure that it remains relevant and effective. It also acknowledges that life is unpredictable and that unexpected events may require you to deviate from your plan.

6. Beyond the Daily: Expanding Your Checklist Arsenal

It feels so good to get all of these bits and bobs out of my head and down on paper.

Loose-End Checklist. A Loose-End Checklist is designed to capture all the random tasks and reminders that clutter your mind. This can be done periodically to clear mental space and reduce anxiety. It's like a mental decluttering process.

Seasonal Checklist. A Seasonal Checklist is a list of experiences and activities you want to enjoy during a particular season. This helps you to be intentional about making the most of each season and creating lasting memories. It's a way to ensure that you are not just passively drifting through life.

Survival Checklist. A Survival Checklist is a short list of essential self-care activities to help you navigate difficult times. This can include things like getting enough sleep, eating nutritious food, and connecting with loved ones. It's a tool for maintaining your well-being during periods of stress or crisis.

7. Troubleshooting Your Checklists: Overcoming Common Challenges

When you think you absolutely can’t afford to take a break, that’s when you need a break most of all.

Addressing unfinished lists. If you consistently fail to complete your Daily Checklist, consider shortening the list or adjusting your attitude. It's important to be realistic about what you can accomplish in a day and to celebrate your progress, even if you don't finish everything. Self-compassion is key.

Confronting avoidance. If you find yourself consistently avoiding a particular task, explore the underlying emotions and seek support. This may involve talking to a therapist, mentor, or friend. Having someone by your side can make all the difference in overcoming avoidance.

Balancing freedom and structure. If you value freedom and spontaneity, incorporate blank lines into your Daily Checklist to allow for unexpected opportunities. This allows you to maintain a sense of structure while still embracing the unpredictable nature of life. It's about planning for spontaneity.

Last updated: April 2, 2025