You might be familiar with the concept of creating a “to-do” list, but have you ever considered making a “not-to-do” list? This exercise prompts you to reflect on how you allocate your time and energy in a different way.
How do you spend your time?
Developing schedules, routines, and action item lists is essential for monitoring progress and ensuring that important tasks are completed.
For many people, starting each day or week with a to-do list is a common practice and an effective tool for boosting productivity.
While to-do lists can help us focus on prioritizing tasks, we may still experience challenges such as running out of time, procrastination, and difficulty managing our energy levels.
Frequently, the habits and patterns we engage in—often overlooked when we plan—are what hinder our progress.
Recognizing these habits and understanding their impact on your time and energy can lead to more mindful decision-making throughout the day.
Illustration of a “Not-to-Do” List
Use the following template as a guide to create your own “not-to-do” list:
What Diverts My Attention:
Example: Scrolling through Social Media
What Causes Me Stress or Anxiety:
Example: Comparing Myself to Others
What Depletes My Energy:
Example: Pretending to Be Someone I’m Not to Gain Approval from Others
What I’m Not Accountable For:
Example: Job Responsibilities Outside My Defined Role
The Activity
This exercise is best conducted at the beginning of a new week:
- Develop your personalized “not-to-do” list based on the example provided. You can modify the sub-headings and add any additional ones as needed.
- From your complete list, identify your top three “not-to-do’s.”
- For each of the three, suggest an alternative action. What would be a more effective use of your time and energy?
Although concentrating on what not to do may not always be the most effective approach to directing your attention, it can be beneficial to reflect on it from time to time. This perspective can help you reconsider how you spend your time and energy. By identifying and eliminating certain activities that don’t contribute to your goals, you can replace them with more fulfilling ones that energize you and enable you to focus on what truly matters.