Anti-goals and a not to do list
What are anti-goals?
I recently came across the phrase ‘anti-goals’ in an email newsletter from Ali Abdaal, a former doctor turned productivity expert and author of Feel Good Productivity.
In his email, Ali was sharing his thoughts following a conversation he had with Andrew Wilkinson, billionaire entrepreneur, investor and author of Never Enough: From Barista to Billionaire, whom he interviewed for his podcast Deep Dive.
The takeaway that Ali shared was the importance of anti-goals; “What are the things you definitely want to avoid in pursuit of your goals?”.
“The people who are rich and also happy know what they want, but crucially also what they don’t want. And they avoid what they don’t want, even if it comes at the cost of more of the thing they do want.”
Business by design
Although I didn’t initially recognise it as ‘anti-goals’, I applied this principle when creating my business. When I started out in self-employment, I knew what I wanted my life to look like, and I designed my business to fit into this vision. I’m clear on my vision and values, and when I’m creating my goals and my plan for the period (whether it be the year, quarter, month or week) I also try to ensure that the activities I’m scheduling are taking me in the direction of this ideal future vision and that I’m in alignment with my core values.
I have worked with a number of business owners and ambitious professionals who are overwhelmed, busy and stressed out as they burn the candle at both ends. Often they reach a point of realisation that their current path is not sustainable, prompting a change.
My chronic illness, Crohn’s Disease, and personal family commitments have influenced my journey. I’m not available to work all hours, and have been forced to work within certain constraints. For instance, I know that I can’t work into the small hours because of my health, and that’s ok. I won’t sacrifice my health for my business.
Can a Not To Do list be helpful for productivity?
A Not To Do List, much like anti-goals, is a list of tasks or behaviours that you intend to avoid. I see the anti-goals as being a bit more high-level (e.g. I will not sacrifice my health for my business), and the Not To Do List is more specific tangible things (e.g. working after 5pm). It can be a helpful way to identify and remove non-essential or non-value add activities that ultimately distract you from the things that really matter.
One of my personal rules is that I will not attend more than two networking events in one day. It’s too tiring for me, and I always regret it the next day. So this goes onto my Not To Do List, and it is a specific task that will help me uphold my anti-goal of not sacrificing my health for my business.
Benefits of setting anti-goals and writing a not to do list
Here are some of the benefits of anti-goals and a Not To Do List:
Improved Focus - by knowing what you want to avoid, you can eliminate distractions and focus on what really matters
Enhanced Productivity - setting boundaries can free up time and mental capacity for your higher priority tasks
Better Work/Life Balance - anti-goals can afford you more time for personal projects and relaxation
Reduced Stress - you can choose to avoid situations or activities that lead to stress
Simplified Decision Making - knowing what you don’t want can help simplify decision making
Increased Self Awareness - deciding on your anti-goals and Not To Do List requires inner reflection and self awareness. You will be able to better understand your values, preferences and boundaries, which in turn will lead to more intentional living
More Happiness - avoiding situations or activities that drain your energy or go against your values will allow you to increase your overall happiness
How to identify your anti-goals and not to do list through reflection
The exercises in my free Time Audit workbook will help you understand what boundaries and habits will best support you to achieve your future vision and goals.
You’re going to want to carve out some uninterrupted time to complete the exercises. Ideally 30-60 minutes. Grab a warm drink, get comfy and grab your journal. Download your workbook here.
In the free workbook you will:
Understand your relationship with time
Identify your natural energy cycles
Uncover your ideal week
Reflect on your values
Get clarity on your future vision
Understand boundaries
Consider your goals
Analyse your daily habits
Learn how to prioritise
Based on these reflections, you will be able to create a list of anti-goals and a Not To Do List. These are basically the activities, behaviours and situations you want to avoid. Be honest with yourself, no-one else needs to know or see your list.
Some examples of anti-goals:
Sacrificing my health for my business
Accepting projects or clients that go against my core values
Projects or partnerships that cause stress or conflict
Some examples for a Not To Do List:
Snoozing the alarm clock
Eating microwave ready-meals
Checking emails at the weekend
Scrolling for more than 15 minutes on social media
Working after 5pm
Frequently asked questions
What are anti-goals?
Anti-goals are high-level, strategic objectives that define what you want to avoid in your life or business to maintain focus, productivity and wellbeing. They help you identify and remove actions, behaviours and situations that contradict your values and hinder your long-term goals. Anti-goals are about setting boundaries to protect your time and energy.
What is a Not To Do List?
A Not To Do List is a detailed, tactical list of specific tasks, behaviours and actions that you intend to avoid. It serves as a practical tool to eliminate the non-essential activities that distract you from the things that really matter. A Not To Do List can help you stay disciplined and focused by outlining what you should not engage in on a daily basis.
Conclusion
By setting anti-goals, you establish a strategic framework for what you aim to avoid in the broader sense, while a Not To Do List provides the actionable, day-to-day specifics that support your overall strategy. Together, they help you maintain a clear path toward your desired outcomes and a balanced, fulfilling life.
If you would like some support with your time management and productivity journey, I have space currently available for 1-to-1 coaching clients. Find out more here.