The Ta-Da! list is an emotional regulation skill that helps you recognize what you’ve achieved in your day.

I’ve learned many skills over the past 13+ years. I’ve gone through CBT, and I even participated in a DBT group therapy experience. While I hope to outline many different self-care & coping skills I’ve learned, this is one I recently got to try.

And loved!

When I learned about the Ta-Da! list, I thought it sounded silly. Then I tried it.

For me, it felt like a reframing of my day. Rather than looking at a to-do list of half-checked tasks, I was looking at a long list of things I accomplished in my day.

🛈 Reframing is taking a situation and considering it from a different perspective. It can change an emotional reaction or lighten the hurt.

So, the real question is:

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How does a Ta-Da! list work?

1. Pull out a blank paper, Word doc, planner page, or other form of list-creating medium. Grab a pen or pencil, too.
2. Rather than write down things to finish, write down each task you’ve completed for the day. Make sure to leave blank space with each task so you can jot a sentence or two with each one.
   • For example:
     • 🗹 Fed the cat
     • 🗹 Washed laundry
     • 🗹 Made dinner
     • Etc.
3. In the space left with each completed task, jot down a thought or humorous anecdote about the task.
   • For example:
     • 🗹 Fed the cat: The cat still gave me side eye.
     • 🗹 Washed laundry: I still cannot get the kids to put their underwear away.
     • 🗹 Made dinner: It smelled like heaven in the kitchen!
     • Use humor, wit, kind observations, or just acknowledge that it was difficult.

Simple, right?

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Why does it help?

It is all about reframing your day. Rather than focusing on what you couldn’t finish, you’re focused on what you did finish.

Humor can take the edge off frustrations.

Acknowledging difficulty allows you to recognize that it was hard, yet you still achieved your goal.

It reminds you of what you are doing each day, taking the edge off any loss you might feel with a traditional to-do list.

What are you adding to your Ta-Da! list?

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🛈 Disclaimer 🛈

I am not a therapist. I am a peer supporter who has been working on her mental health for 13 + years. These are skills I have learned over the years, and I wish to share. Take this information as you would from a friend. If you have any deeper questions, always make sure to consult a mental health professional.

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