We’ve all heard the advice: saying no gets you closer to where you want to be.
Countless books and articles tell us to envision the life we want and say no to anything that doesn’t align with it. Conceptually, it’s straightforward. But in practice? It’s a different story. Knowing what to say no to—and having the discipline to follow through—isn’t always easy. In our fast-paced world, it can feel like we don’t have complete control over our ability to decline. So, where do we start?
This year, I’ve decided to practice addition by subtraction. It ties into the theme I shared recently about focusing on decisions and actions rather than vague resolutions. Instead of just resolving to say no, I’m taking tangible steps to simplify and prioritize. Here’s one example that’s been transformational for me.
Until now, my mornings looked something like this:
- Wake up and scroll through social media for 10–15 minutes, then check work emails on my phone.
- Turn on political news while getting dressed for a workout.
- Workout.
Of those three habits, only one added real value to my life—and I’m sure you can guess which one. This year, I’ve made a change. When I wake up, I take a few deep breaths and immediately start getting ready for my workout. No social media. No work emails. No TV. As a result, I’m ready to work out 15–20 minutes earlier than before. That extra time means I can either extend my workout or get more rest by setting my alarm later. Either way, I’m ahead, and this shift aligns perfectly with the future I envision for myself.
Because this change has been so impactful, I’m on a mission to find other areas where I can add by subtracting. If you’re intrigued and want to join in, here are some ideas to get started:
Identify one daily habit that’s out of alignment. Take a close look at your daily routine and pinpoint one habit that doesn’t add value or align with your goals. It could be something as simple as mindless scrolling, over-checking emails, or saying yes to commitments out of obligation. Start small—replace that habit with an intentional action that supports your vision and priorities. This single adjustment can create momentum for bigger changes.
Get rid of energy drains. Energy drains can sneak into your day through tasks, habits, or even interactions that leave you exhausted without contributing anything positive. Take a moment to identify what’s consistently draining you—it could be a cluttered workspace, too many meetings, or spending time on things that don’t matter to you. Once you know what’s pulling you down, find simple ways to cut back, delegate, or let go of them. By clearing out those drains, you’ll free up energy for what matters and feel more focused and productive.
Make space for what matters. Take a close look at how you spend your free time. Are there activities that don’t bring you joy or align with your priorities? It might be scrolling through your phone, overcommitting to obligations, or saying yes out of habit. Consider what you can let go of to create more room for the things that truly matter, such as connecting with loved ones, pursuing a passion, or simply resting. Small changes can make a big difference in how fulfilling your time feels.
By letting go of what doesn’t serve us, we make room for what truly does. Subtraction isn’t about loss—it’s about intentionally creating space for growth, joy, and purpose. For example, removing social media and political news from my mornings hasn’t cost me anything; instead, it’s left me feeling more energized and less frustrated.
Don’t just resolve to make a change—take action. Start small, even tiny. Eliminate one thing from your day and see how much you gain in the process.
