The Not-To-Do List Guide: Stop Doing What Doesn’t Matter

The "Not-to-Do List" method is a productivity strategy that focuses on identifying and eliminating behaviors, tasks, or habits that hinder your efficiency, distract you, or consume unnecessary time and energy.

Instead of creating a list of things you need to do, this method involves actively deciding what you won’t do, thereby freeing up mental and physical resources for more important activities.

Why the not-to-do list works

You gain clarity of the distraction blocking your progress

A not-to-do list makes it easier to spot the distractions and habits that pull you away from your goals. By identifying these obstacles, you can tackle them head-on and make a conscious effort to invest your time and energy on things that matter.‍

It allows you to focus on what matters

When you remove distractions and low-value tasks, you free up your mind to focus on the things that make a difference. This means more time for deep, meaningful work—and better results in everything you do.

You'll get into the habit of managing your time more effectively

We all have the same 24 hours in a day. The difference lies in how we spend them. A not-to-do list helps you avoid the things that eat up your time but add little value, so you can invest that time in activities that actually move you closer to your goals.‍

It reduces stress and prevents burnout

It's become the norm to try and do everything. But the caveat is that trying to do too much will leave you feeling overwhelmed and burned out.

By deciding what not to do, you create boundaries that protect your time and energy. This leads to less stress and a better balance between work and life.

What my not-to-do list looks like

1. Don't pick up your phone first thing in the morning
2. Don't check email and slack first thing in the morning (I work on an evening schedule)
3. Don't be mean to yourself
4. Don't skip the gym more than once a week
5. Don't smoke before 12:00pm
6. Don't take on more task until current projects are finished (unless it's really urgent)
7. Don't do tasks that someone else is better suited for
8. Don't leave tasks until the last minute
9. Don't respond to slack messages or emails after working hours

How to create your own not-to-do list

1. Reflect on your goals and priorities

The first step is clarity. Take time to define your short-term and long-term objectives (both personal and professional).

What are you working toward, and what truly matters to you?

When you know your priorities, it becomes much easier to spot the activities that don’t align with them. If it doesn’t help you move closer to your goals, it probably doesn’t belong in your day.

2. Identify common distractions

Pay attention to your daily routines.

What consistently pulls you away from meaningful work? Maybe it’s checking email every 15 minutes, attending unnecessary meetings, or endlessly scrolling through social media.

These distractions may feel small in the moment, but over time, they can significantly derail your progress.

3. Personalize your list

Make your not-to-do list work for you by tailoring it to your unique lifestyle and challenges. Think about your specific environment—if you work remotely, your distractions might look different than if you’re in an office.

Be honest with yourself about the habits and tendencies that hold you back, and design your list to tackle them head-on.

4. Write it down and keep it visible

Document your not-to-do list and place it somewhere you'll see regularly—like your workspace or digital planner. This constant reminder reinforces your commitment.

Don’t put off creating your own not-to-do list! I’ve made a simple not-to-do list template to help you easily outline what to avoid. Use Wispr Flow to dictate your thoughts and express yourself authentically.

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Not-to-do list examples to get started

• Do not check emails first thing in the morning—start your day with a priority task instead.
• Do not say "yes" out of obligation—commit only to tasks that align with your goals.
• Do not keep your phone notifications on during focused work periods.
• Do not attend meetings without first questioning if your presence is essential.
• Do not spend excessive time re-checking tasks you’ve already completed.
• Do not schedule meetings without a clear agenda and purpose
• Do not multitask during critical projects—dedicate full focus to one task at a time.
• Do not neglect taking regular breaks—stepping away boosts productivity and creativity.
• Do not accept every invitation to collaborate—prioritize your core responsibilities.
• Do not respond to work emails after hours unless it’s an emergency.

Learn how to say no; it's not personal

I can’t wrap up this article without emphasizing the importance of “saying no.” After all, it’s an important skill when it comes to creating a not-to-do list.

Every time you say yes, you are agreeing to spend your time and energy in a specific way. As James Clear points out, when you say yes to one thing, you're inherently saying no to everything else you could do with that time. Saying no isn’t about rejecting people or opportunities—it’s about honoring your priorities and goals.

Think of it this way: every no is a yes to something more meaningful.

Steve Jobs captured this idea when he said, “Focus is about saying no to the hundred other good ideas there are.” Learning to say no helps you avoid distractions and frees you to invest in what truly moves the needle in your life or work.

Conclusion

Creating a not-to-do list is a simple, powerful way to take control of your time and energy. By identifying what doesn’t deserve your attention, you create space for the things that do. Get a piece of paper and start writing down you're not-to-do list today.