Quick Guide: Using iPhone Reminders to Reduce Overwhelm

This tool works best when it’s used to offload memory, not manage your whole life. Keep it simple.

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STEP 1: Create a Reminder

1. Open the app ‘Reminders’
2. Tap ‘New Reminder’ (or the ╋ button)
3. Type one short, specific task (ex; ‘Take meds’, ‘Start laundry’, etc.)
   • Avoid naming the task too vaguely (ex; ‘Finish everything for work’)

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STEP 2: Choose How You’d Like to Be Reminded

1. After typing the Reminder name, tap the ⓘ (info) icon.

If a Scheduled / Time-Based Reminder is best for your task:

1. Tap to toggle both ‘Date’ and ‘Time’ settings on
2. Adjust each to when you want your reminder
3. If your task needs to be completed regularly:
   • Tap ‘Repeat’ and choose how often you’d like to be reminded (you can also select ‘Custom’ if you need to create a more specific schedule)

If a Location-Based Reminder is most helpful:

1. Scroll to find ‘Places & People’ (towards bottom of screen)
2. Tap to toggle ‘Location’ setting on
3. Choose an existing saved location OR tap ‘Custom’ to manually enter an address

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STEP 3: Creating ‘Lists’ (Optional)

By default, your Reminders are organized by categorized ‘Lists’ in your Reminders app. If you’d like, you can organize your tasks by creating custom ‘Lists’.

1. Navigate to the main / home screen of your Reminders app (you will see the default Lists at the top)
2. In the top right corner, find the icon resembling a to-do list accompanied by a ╋ icon.
3. Fill in the ‘List Name’
   • We recommend creating Lists like ‘This Week’, ‘Work’, ‘Home”, etc.

Avoid creating too many / unnecessary Lists. Additionally, color-coding your Lists is unnecessary for productivity. If it takes more than 5 seconds to decide where it goes, it’s too complex and can become avoidance.

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STEP 4: Still Overwhelmed? Break Tasks Down

If a Reminder feels heavy or you keep skipping it, it’s too big. Breaking your task down into smaller steps makes it less intimidating and easier to complete. For example..

Instead of:
‘Work on project‘

Try:
‘Open project doc’,
‘Write first paragraph’,
‘Set 10min timer’

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STEP 5: When the Reminder Goes Off

And you CAN complete the task → Do or start it

If you CAN’T complete the task → Snooze, or reschedule the notification (don’t dismiss or ignore)

Ignoring Reminders trains your brain to stop trusting them, and overtime, will make this tool ineffective.

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