The Power of Subtraction: 5 Things to Quit This Year to Level Up

I remember sitting at my desk last January, staring at a meticulously crafted “To-Do” list. I had added “Learn French,” “Run a Marathon,” and “Write a Book.” By March, I hadn’t done any of them. I felt like a failure, stuck in the same place I was the year before.

Then I realised the problem: my life was like a closet overflowing with old, worn-out clothes. I was trying to shove “New Me” habits into a space already packed with “Old Me” baggage. I didn’t need to add more; I needed to subtract.

We often think of growth as an addition—more money, more skills, more friends. But true transformation often begins with a “Stop Doing” list. If you want to soar this year, you have to cut the anchors. Here are the five essential subtractions you need to make to finally level up.

 

1. The Procrastination “Buffer”

We often tell ourselves we are “waiting for the right moment” or “gathering more information.” In reality, procrastination is usually just perfectionism in a mask. We use “planning” as a way to feel productive without actually taking the risk of failing.

• The Science: Procrastination is an emotional regulation problem, not a time-management one. We avoid tasks because they make us feel anxious or overwhelmed.
• The Subtraction: Quit the habit of waiting for “the mood” to strike. Leveling up requires discipline, not inspiration.
• The Shift: Apply the “Two-Minute Rule.” If a task takes less than two minutes, do it now. If it’s bigger, just commit to doing the first two minutes of it.

2. The “Comfort Zone” Circle

There is a hard truth we often avoid: You are the average of the five people you spend the most time with. If your inner circle consists of people who only want to talk about the past, complain about their jobs, or stay comfortable, you will eventually mirror that energy.

• The Insight: “Comfort friends” are great for a season, but “Growth friends” are necessary for a lifetime. If no one in your circle is making you feel slightly intimidated by their ambition, you are in the wrong circle.
• The Subtraction: Stop spending your limited energy on social groups that don’t challenge your status quo.
• The Shift: Identify one person who is where you want to be in five years. Reach out to them. Proximity is power.

3. The Infinite Social Media Scroll

The average person spends over two hours a day on social media. That is 14 hours a week—nearly two full workdays—spent consuming other people’s highlight reels. This “digital noise” fragments your focus and drains your dopamine, leaving you too tired to work on your own dreams.

• The Cost: Beyond lost time, social media triggers “social comparison,” which lowers your self-esteem and makes your own goals feel further away.
• The Subtraction: Quit the mindless scroll. Move from being a consumer of content to a creator of your own life.
• The Shift: Use “Grey Scale” mode on your phone to make it less addictive, or delete the apps during your peak productive hours (9 AM – 5 PM).

4. The Celebrity Gossip and Junk News Trap

It’s easy to get sucked into the latest drama or celebrity feuds. It feels like harmless fun, but it’s actually “mental junk food.” It fills your brain with information that has zero ROI (Return on Investment) for your personal life. Your mental real estate is too valuable to be occupied by people who don’t know you exist.

• The Impact: Constant exposure to gossip and outrage culture keeps your nervous system in a state of low-level “fight or flight,” making it harder to focus on deep, creative work.
• The Subtraction: Unfollow accounts that thrive on drama. If it doesn’t educate you, empower you, or pay you, it doesn’t deserve your attention.
• The Shift: Replace 30 minutes of gossip with 30 minutes of reading a biography of someone you admire.

5. The “Yes” to Everything

Many of us suffer from “People Pleasing” syndrome. We say yes to every coffee invite, every low-priority project, and every social obligation. When you say “yes” to things that don’t align with your goals, you are indirectly saying “no” to your own success.

• The Strategy: Every “Yes” is a “No” to something else. Saying yes to a boring party is saying no to the sleep you need or the project you want to finish.
• The Subtraction: Quit the guilt of saying “No.” Protect your time like it’s your most valuable asset—because it is.
• The Shift: Practice the “Let me check my calendar and get back to you” response. It buys you space to decide if the request actually fits your new-year vision.

 

How to Start Your Subtraction Journey

You don’t have to quit everything at once. Pick one of the five items above and commit to a “30-Day Subtraction.”

The Bottom Line

Your life is a hot air balloon. You can keep blasting the fire of your ambition, but until you cut the sandbags of these old habits, you will remain grounded. Growth isn’t always about what you gain; often, it’s about what you are brave enough to leave behind.

What is the #1 “anchor” you are cutting loose this month? Let me know in the comments—let’s hold each other accountable!