Why You Need a “Stop Doing” List and How to Make One

Many of us have to-do lists. Some of us live by them and use them daily. But how many of us have a stop doing list?

If you constantly feel overwhelmed, stuck, or spread too thin—despite checking off task after task—it might be time to flip the script. A stop doing list can be a powerful, even life-changing tool. It forces you to look critically at where your time, energy, and focus are going—and where they shouldn’t be going.

Let’s explore what a stop doing list is, why it matters, how to create one, and how to use it to free yourself from the busy trap and refocus on what truly moves the needle.

What Is a “Stop Doing” List?

A stop doing list is exactly what it sounds like: a list of tasks, responsibilities, or habits that you’re intentionally choosing to no longer spend time on.

This could include things you:

• Eliminate: Unnecessary or unproductive tasks.

• Automate: Repetitive tasks that can be systemized.

• Delegate: Tasks others can do better, faster, or cheaper than you.

Why You Need One

1. Your time and energy are limited.
   Every “yes” to a task is a “no” to something else. A stop doing list ensures that your time is aligned with your highest priorities.

2. Busy ≠ productive.
   We often equate activity with achievement. A stop doing list helps you break that cycle and focus on results, not just motion.

3. It builds clarity and confidence.
   By removing noise, you make space for strategic thinking, creativity, and better decision-making.

4. It prevents burnout.
   Eliminating tasks that drain you or are outside your strengths protects your energy for the work only you can do.

How to Make Your Stop Doing List

Here’s a simple, three-part framework:

1. Audit Your Time and Tasks
Spend a few days tracking how you spend your time. Identify:

• Tasks you dread or procrastinate on.

• Things that consistently derail your day.

• Repetitive tasks that could be automated.

• Tasks that don’t actually drive value or outcomes.

2. Categorize with the A-E-D Method
Look at each task and ask:

• Can I Automate it?
  Examples: Sending meeting reminders, email sequences, recurring billing.

• Can I Eliminate it?
  Examples: Outdated reports, low-value meetings, redundant approvals.

• Can I Delegate it?
  Examples: Scheduling, bookkeeping, customer support, social media.

3. Write It Down—and Keep It Visible
Your stop doing list should be a living document. Revisit it regularly and hold yourself accountable. It can sit alongside your to-do list, serving as a powerful reminder of what not to focus on.

Examples of What Might Belong on a Stop Doing List

For Business Owners:

• Stop responding to every customer service email yourself (delegate or use a helpdesk system).

• Stop manually invoicing clients (automate with accounting software).

• Stop micromanaging team tasks (trust your people, use a project management tool).

• Stop attending meetings without a clear agenda or outcome (eliminate or set boundaries).

For Professionals:

• Stop checking email every 5 minutes (batch check twice a day).

• Stop saying yes to every new project or request (prioritize).

• Stop updating spreadsheets manually (automate with formulas or integrations).

• Stop doing admin work you could outsource to a virtual assistant.

For Everyday Life:

• Stop doing chores someone else in the house can take on (delegate).

• Stop doomscrolling or checking your phone first thing in the morning (eliminate).

• Stop managing your calendar manually (automate recurring appointments).

• Stop accepting every social invitation out of guilt (set boundaries).

How to Use Your Stop Doing List Effectively

• Review Weekly: At the end of each week, reflect on whether you honored your list—and why or why not.

• Share It With Your Team: Especially if you’re a leader. Letting others know what you’re stepping away from can help shift responsibility and empower others.

• Use It to Shape Goals: As you plan your quarter or year, let your stop doing list guide where you’ll say “no” in order to say “yes” to higher-impact work.

• Add New Items Often: As your work evolves, new things will surface that no longer serve you.

Final Thought

Jim Collins, author of Good to Great, said it best: “A great piece of art is composed not just of what is in the final piece, but also of what is absent. The same is true of great lives.”

Your potential isn’t just in what you do—it’s in what you stop doing.

So, take 15 minutes today and start your stop doing list. You might just find the clarity and momentum you've been missing.

Let go to grow.