Wellness expert explains simple self-care acts anyone can do without spending a dime

Going to the grocery store without a list is just asking for trouble. It's an easy way to overspend, forget things, and wind up buying too much junk and not enough nutritional foods. The question isn't List or No List; it's, which kind of list writer are you?

Are you the type of person who always writes grocery lists by hand? Perhaps on the back of a receipt, in a special notebook, or on an index card? Do you insist on this method, even though you’re the only one in the store unfurling paper like an ancient scroll while everyone has their heads down, tapping away at their phones?

Lists are undoubtedly important. In a poll, research revealed that the average British adult writes an average of three to-do lists a week—which, in some cases, can add up to 9,766 lists in a lifetime.

“Evidently, we all rely on lists for one aspect of life or another,” commented Shahbaz Khan from STABILO, a high-quality pen and pencil company.

But when it comes to the actual list-making, does the method in which you create it really matter? Apparently, yes. And your choice, handwritten or digital, can say a lot about your personality.

If you prefer handwriting your grocery list, you’re likely…

To have a mind that operates like a filing cabinet

In 2024, two professors at the Norwegian University of Science and Technology, Dr. Audrey L.H. Van der Meer and F.R. (Ruud) Van der Weel, found that handwriting activates more elaborate and widespread brain connectivity patterns compared to typing. They suggest that the physical act of moving your hand while writing creates spatial and temporal patterns in the brain that promote learning.

In a similar study, Japanese researchers found that participants who wrote calendar events by hand on paper showed increased brain activity—particularly in memory regions—compared to those who recorded the same information on smartphones. The hand writers also recalled the information 25% faster than those who typed.

Writing by hand triggers extra neural activity in regions tied to learning and memory. So, no matter how messy your handwriting might be, that grocery list might also be giving your memory a little work-out.

TEDx speaker Katie McLeary says writing by hand has tons of mental benefits, like the ability to "improve your focus, elevate your thinking, deliver the 'sticky factor' to retain new learning."

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To be naturally conscientious and understand the secret to success

Conscientiousness isn't the same as self-control or self-restraint—rather, it refers to a person's tendency to be organized, reliable, goal-directed, and self-disciplined. It's no surprise, then, that those who score highly in conscientiousness tend to be successful: they aim for high-profile outcomes and have the ability to develop well-thought-out plans to accomplish their goals.

It's easy to see the correlation to handwriting here. Handwriting is slower, more laborious, and requires thinking ahead. It takes patience and intentionality to do it well.

Comfortable getting tactile

Nothing quite compares to writing with your perfect pen. (By the way, what's yours? A Pilot G2-2? Uni-ball Vision Elite? Or perhaps something fancy, like the $65 Squire Classic Pen from Baronfig?) It's a complete sensory experience as your pen glides across paper. This physical connection helps create a deeper engagement with the task at hand.

In fact, some people find writing on real paper to be a soothing ASMR activity. Videos of people writing their grocery lists are popular on YouTube—really!

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To not buy on impulse

Yanliu Huang and Zhen Yang from the LeBow College of Business at Drexel University examined how handwritten shopping lists differ from digital ones. Their research showed that people who write lists on paper tend to make more planned purchases and fewer impulse buys.

However, there are a few downsides to a handwritten grocery list…

Let's face it: sometimes you can't read your own handwriting. When rushing, you might scribble illegibly, forget items, or leave the paper at home entirely. (Pro tip for forgetful hand-writers: snap a photo of your list before heading out, just in case.)

Paper lists are also cumbersome to update on the go. Picture this—you've just remembered you need onions while backing out of the driveway, but now you're scrambling for a pen. Don't do this. Plus, paper lists make it difficult to coordinate shopping with other people.

If you’d rather quickly type your grocery list on your phone, you're probably...

In a poll of 2,000 people in the United Kingdom, researchers found that when it comes to list-making, only 40% use their phones, while 63% write on notepads and 24% use sticky notes. So congrats—you're right in the middle!

Lists made on a phone are fast, efficient, fluid, and easy to share with others in your household. Photo by freestocks on Unsplash

Extremely efficient and organized

Your phone is a miracle list-maker: people who use digital lists value practicality over sentimentality—they appreciate the power of automatic sorting, expense tracking, and integrated coupon features. These lists can be updated instantly and accessed from almost any device, making them the most efficient, streamlined option.

Digital lists are also far easier to edit without making a mess.

Someone who uses data to make decisions

Beyond expense tracking, many apps provide nutritional data, meal planning suggestions, and inventory management—helping you make smarter, healthier food choices. You're not just shopping anymore; you're strategically planning your nutrition.

Collaborating with someone in the kitchen

The beauty of a digital list is that it can be shared with others in real time, allowing multiple people to add items seamlessly. This eliminates miscommunications and duplicate purchases while reducing paper waste and promoting environmentally friendly habits.

The digital life has its downsides, too…

Taking a break from your phone can be refreshing, but keeping your grocery list there means more screen time—potentially leading to digital fatigue or distractions from notifications and other apps. There's also the practical concern: what if your phone dies, you lose internet connection, or your service drops out while shopping?

Grocery shopping can be such a treat. Whether you use digital lists, handwritten scribbles, or memory tricks to track what you need, there's no wrong approach. The “best” way to write a grocery list depends on you: your personal preferences, your lifestyle, and what works for your routine. Ask yourself, “What will make me feel the most organized and calm?” Then let your grocery list lead the way.

This article originally appeared last year. It has been updated.