Flip the Script on New Year’s Resolutions: Create Your "Don’t List"

It’s that time of year again. The end-of-year rush to reflect, reset, and, of course, make a list of shiny new goals for the new year. Don’t get me wrong—to-do lists are fantastic. 

They’re like a GPS guiding us toward our dreams. But if you’ve ever made one only to forget about it by February, you’re not alone. The truth is, sometimes the key to making real progress isn’t about adding more to your plate.. it’s about taking things off.

That’s where the “Don’t List” comes in. Instead of solely focusing on what you want to do, let’s spotlight what you don’t want to do anymore. 

Think of it as Marie Kondo-ing your habits—we’re saying goodbye to the things that don’t spark joy (or progress).

But wait! Here’s the catch: Your Don’t List has to be realistic. We’re not out here setting ourselves up for failure. 

Instead of saying, “I’ll stop eating all junk food forever,” how about something like, “I won’t eat candy for 30 days”? Small, achievable steps are the secret sauce to lasting change.

Why a Don’t List Works

• It’s Refreshing: Resolutions tend to feel like a chore. A Don’t List flips the script, helping you focus on cutting out what doesn’t serve you.

• It’s Actionable: You’re identifying habits to stop, which is just as powerful as creating new ones.

• It’s Empowering: Letting go of destructive habits is like decluttering your mental space. You’ll feel lighter and more focused

How to Make Your Don’t List Stick

Here are a few tips for crafting a Don’t List that actually works:

Be Specific: Vague goals are the fastest route to burnout. Swap “Stop procrastinating” for “Don’t scroll social media during work hours.”

Keep It Doable: Ambition is great, but unrealistic goals lead to frustration. Instead of “Don’t eat out anymore,” try “Don’t order takeout more than twice a week.”

Tie It to Your ‘Why’: Every "don’t" should have a reason that matters to you. For example, “Don’t skip workouts” could tie back to wanting the focus to tackle personal projects or pursue a passion.

Examples to Get You Started

Here are some Don’t List ideas to inspire your own:

Don’t start your day without drinking a glass of water first.

Don’t stay up scrolling on your phone after 11 PM.

Don’t skip weekly check-ins with yourself to review your goals.

Don’t let negative self-talk go unchecked. Replace “I can’t” with “I’ll try.”

Don’t say yes to things out of guilt or obligation.

The Takeaway

Your Don’t List isn’t about restriction; it’s about liberation. It’s giving yourself permission to let go of what’s not working and focus on what will. 

And just like your to-do list, it’s a GPS—but this time, it’s guiding you away from the detours that slow you down.
If one of your goals this year is to stop procrastinating on your career aspirations, consider working with an executive coach. 

Together, you can identify actionable steps to move forward and stay accountable to your dreams.

So grab a pen, flip the script, and make your Don’t List for the new year. Here’s to a 2025 filled with intentionality, progress, and yes—plenty of don’ts.