How to create a "Not To-Do List" - and why I recommend it

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It's the time of year for checklists and constant reminders of those resolutions we made a few weeks ago. How's that working for you? Here's why I recommend a "Not-To-Do" List…

I understand the psychology behind resolutions, pledges and personal promises. It's great to write a list of things you're going to do more of this year, be better at, or finally get round to doing.

But it's a lot of pressure.

Us endurance athletes are already motivated, focused and pretty hard on ourselves most of the time (it's how we get all those hours of training in, even on these dark cold evenings). 

So here's my suggestion to you: rather than making yet another "Things I'll Do This Year" list, how about focusing on things you WON'T do, instead. If that sounds like a cop-out, read on to find out why it's anything but….

It's often easier to not do things, than it is to do them. It's easier to prevent bad habits than work hard to stick to new ones. Rather than adding more and more changes to your lifestyle, take the pressure off…by taking things away. Here's how:

  • Instead of: Drinking an extra litre of water every day
  • Try this: Drink one less coffee every day
  • Instead of: Getting up an hour earlier to be super-productive
  • Try this: Stop sitting up late at night watching TV or checking Facebook
  •  Instead of: Losing a few lbs of body fat
  • Try this: Focus on not gaining any extra weight this year
  • Instead of: Saving money for a new bike frame
  • Try this: Stop buying coffees from coffee shops (or whatever your indulgence might be)
  • Instead of: Promising you'll cook with kale (or another superfood) this year
  • Try this: Decide that you'll stop snacking on biscuits or chocolate at your tea break

This is a technique I suggest to lots of my high-achieving endurance sport clients. As any good coach knows, success in sport is about much more than training and fitness. It starts with daily habits, emotions and psychology. See how much simpler it seems to "not" do something, rather than to promise you'll do any number of new, unfamiliar habits? And here's the best bit: the results will be the same. You'll still save money, lose weight, eat more healthily and be more productive. But the pressure's off.

What do you think about the idea of a "not to do" list? Try it and let me know how you get on...