When you have the motivation to change your life, most people first think about what they could add to their day. Some join a gym. Others begin a meditation practice or start journaling. But science tells us there could be more to gain by saying ‘no’ to more things, rather than yes.
Sure, new habits can initiate a lot of positive momentum. But self-development isn’t just about how much you can squeeze into your day — it’s also about subtracting what isn’t valuable.
Responsibilities tug on us each day. People, work, tasks, errands. A lot of people tell me they are stretched thin on a regular basis. A perpetual feeling of being over-committed and scatter-brained.
Taking on more work increases the mental load you must sort through, which has shown to decrease creativity and slow down executive processes in the brain. It is an oxymoron to work long and smart because the data tells us the longer we work the less smart we get about the task at hand.
Another study found significant correlations between long working hours and occupational stress, work-life balance, and job satisfaction. Plus, as work quality and output decreases as you overwork, it’s natural to keep at it for even longer, in an effort to compensate for diminishing quality.
Writer Derek Sivers summed up the idea well: If it isn’t “Hell yeah!” then it should be a “No.”
“When you say no to most things,” Sivers writes, “you leave room in your life to really throw yourself completely into that rare thing that makes you say ‘hell yeah!’”
Think about all the things, events, and people you say yes to — how many could you cross off the list using Sivers’ rule? Greg McKeown’s excellent book Essentialism: The Disciplined Pursuit of Less discusses the same thing.
Part of overworking, of course, is cultural. How often do you hear someone brag about a full schedule and how much work they juggle? I’m certainly guilty myself. Doing as much as possible can sound impressive, but it quickly takes a toll on your ability to produce work of high-quality.
For me, if I string together too many extra-long work days, the quality of work deteriorates. When I spend too many hours writing, my brain turns to mush and the ideas I come up with are rudimentary.
In 2019, Microsoft Japan experimented with a four-day workweek. Employees still got the same amount of pay for less days on the job. The results are telling: productivity surged by 40%, according to the company.
Meeting times were cut in half, and Microsoft workers used collaborative chat channels rather than “wasteful emails” and long-winded meetings.
Similarly, a New Zealand company announced a 20% jump in staff productivity and a 45% increase in work-life balance following a four-day week trial. A few months ago, Iceland reported an “overwhelming success” with a four-day week and shorter hours.
While productivity is always welcomed, the point here is that an overworked mind and overbooked schedule can get in the way of a balanced lifestyle, as well as your ability to do great work.
“A wealth of information creates a poverty of attention,” wrote economist Herbert Simon. Overcommitting yourself means you have fewer resources and less energy to dedicate to each responsibility that beckons.
When you have the motivation to change your life, it could be simpler than you think. Get out of your own way through subtraction. Say no to what isn’t essential.
Before trying to take on a new yoga class or monthly reading goal, try to consider how much you could not do.
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