The Subtraction Menu

In the last essay, I shared a simple takeaway: Most of us don’t need more motivation, gratitude, or discipline. We need less noise. So here’s a simple, tangible Subtraction Menu you can use for inspiration.

One small removal = a measurable drop in mental noise.
Pick one item from any category and feel your system (body & mind) settle.

PHYSICAL SUBTRACTIONS

• Remove one item from your desk or workspace.
• Clear one surface (nightstand, counter, shelf).
• Put away one object that’s been out for weeks.
• Delete one unused app.
• Empty one small corner, drawer, or bag.

DIGITAL SUBTRACTIONS

• Turn off one non-essential notification for 24 hours.
• Close one tab you’ve been “saving.”
• Unsubscribe from one draining email list.
• Remove one app from your home screen.
• Mute one distracting group chat.

COGNITIVE SUBTRACTIONS

• Finish one tiny lingering task (the two-minute kind).
• Write down one loop your brain keeps holding.
• Make one small decision you’ve been avoiding.
• Stop tracking one thing that no longer matters.
• Drop one “should” that’s running in the background.

EMOTIONAL SUBTRACTIONS

• Let go of one obligation you don’t actually want.
• Release one story about how you “should” be handling life.
• Stop apologizing for one thing that isn’t yours to carry.
• Step back from one person who drains your energy.
• Set one gentle boundary today.

SOCIAL SUBTRACTIONS

• Say no to one request that doesn’t align.
• Cancel one optional thing you were dreading.
• Delay one meeting that doesn’t need to happen now.
• Mute one source of unnecessary updates.
• Take one evening off from responding to messages.

Here's an example plan to get started now:

One tiny removal each day. One calmer system by next weekend.

FRIDAY — Social Subtraction
Say no to one request that doesn’t align.

SATURDAY — Space Subtraction
Empty one drawer, corner, bag, or folder.

SUNDAY — Internal Subtraction
Drop one “should” you’ve been living under out of habit.

MONDAY — Physical Subtraction
Clear one surface you see every morning.

TUESDAY — Digital Subtraction
Turn off at least one non-essential notification for 24 hours.

WEDNESDAY — Cognitive Subtraction
Finish one small lingering task you’ve been postponing.

THURSDAY — Emotional Subtraction
Let go of one obligation you don’t actually want.

FRIDAY — End of the Week
Inner check-in how this week felt: calmer, saner, more joyful?

Try it out, and as always,

Stay curious!