The Life-Changing Power of Subtraction: 5 Sneaky Drains You Need to Cut From Your Life

When things feel off in our lives, we tend to think we’re missing something. So we adopt yet another morning ritual, healthy habit, or hobby.

However, sometimes the reason we feel disconnected is because we’re doing too much.
Now I know what you’re thinking… “I have to juggle work, the kids, taking care of the home, and my relationships. There is no space to do less.”

I get it. I was once a “high-functioning, doing all the things, showing up for everyone, kind of person” too. I didn’t think it was possible to release any of the hats I was juggling.

It wasn’t until I did a thorough audit of my life that I realized I was carrying sooo many things that I didn’t need. I’m talking about mental clutter, habits, and background noise that drained my energy every single day.

No matter how busy you are, how many responsibilities you are managing, it’s totally possible for you to cut these 5 things from your life.

And while these things may seem minor, the results will be anything but. Within days of cutting these things from my own life, everything shifted. My energy, clarity, and focus boosted almost instantly.

Here’s what I cut… and how you can do it too.

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1. Constant Background Noise

I used to have something playing in the background all the time. Podcasts in the car, YouTube while I cooked, and Netflix in the background while I answered emails. 

I thought I was being productive, but really, I was outsourcing every quiet moment of my life to other people’s voices.

Why is this bad?

Neuroscience shows that our brains need quiet. 

When we’re not actively engaged in any task, a brain region called the default mode network becomes active. This is the part of the brain that processes emotions, consolidates memories, and sparks creativity.

When I cut the constant background noise, it felt weird at first. But after just a few days of cooking, cleaning, and driving in silence, something incredible happened: I started having ideas again. 

After a few weeks, I wasn’t just solving all problems in the shower; I was also able to notice small joys and be truly present for the first time in years.

Action Step: Pick one hour today to go tech-free — No phone, TV, or music. Just be with yourself and notice what comes up.

2. Morning News

For years, a staple of my morning routine has been reading the news headlines while savoring my coffee.

I thought I was being responsible by staying informed. But what I was really doing was feeding my brain a buffet of stress before the day had even begun.

Now, this is not to say you can’t check the news ever, just not first thing in the morning. 

Because if you think about it, does your brain really need to consume earthquakes, political scandals, economic crashes, and even celebrity divorces at 6:30 a.m.?

I think not!

Research shows that heavy news consumption increases stress, disrupts sleep, and reduces focus.

And the truth is, if you don’t check the news in the morning, the world isn’t going to stop turning. But what will happen is that you’ll be able to start your day with your own thoughts instead of CNN’s fear loops.

Action Step: Delay news intake by at least an hour tomorrow. Use that first hour for a quiet ritual instead, such as journaling or stretching. 

3. “Just-in-Case” Thinking

I used to over-prepare for everything. I’d pack extra pens, extra outfits, extra everything. 

At the time, I thought I was just organized. But really? It was fear. Fear that something would go wrong and I wouldn’t be ready.

Psychologists call this intolerance of uncertainty, and it’s linked to anxiety. 

All those backup plans? They don’t just take up space in your bag; they take up space in your brain. 

When I cut my “just-in-case” habit, it was uncomfortable. I felt like I was being reckless.

But once I realised that nothing terrible happens when I leave home with one pen instead of 3, everything changed. I felt lighter, freer, and more confident in my ability to handle life as it came.

Action Step: Identify one “just-in-case” item you tend to carry around with you or take on trips. Leave it at home and see how it feels to trust yourself instead of your extras.

4. Negative Self-Talk

We all have an inner critic, but how much airtime it takes up depends on how much we give it. And my inner critic… it had prime-time airtime. 

Whenever I tried to do anything remotely challenging, my inner critic was guaranteed to turn up… “You’re going to mess this up.” “Everyone else has it figured out.” “Who do you think you are?”

And because it was my voice, I believed it. 

The problem with giving too much airtime to our inner critic is that the louder it is, the more it changes our identity.

That’s why it’s crucial to eliminate as much negative self-talk as possible.

How?

By noticing the criticism, catching it in the act, and reframing it.

For example, when you notice the negative thought “I’m terrible at this,” reframe it into something more positive, such as “This is what learning looks like.” 

Action Step: Start listening out for common negative self-comments. Once you catch them, reframe it into something nice you would tell a friend. 

5. Filling Every Gap

This one’s sneaky, and so, it’s one that most of us are guilty of doing.

Thanks to the smartphone era we’re in, we always have something to check or look at. 

Waiting for the kettle to boil? Scroll Instagram.  Standing in line? Check emails. 

While we think we’re being more productive, we’re actually training our brains to hate stillness. 

When we fill every gap, that default mode network (the brain region that sparks creativity) never turns on.

That’s why I started purposely pausing during transition moments. Instead of checking my phone while waiting for a bus or sitting in a waiting room, I started practicing presence — staring out the window or off into space, allowing my thoughts to wander.

And guess what?

Pauses have become my favorite part of the day. I now notice my breath, feel gratitude, and sometimes, out of nowhere, creative ideas pop in.

Action Step: Pick one micro-gap today, whether it’s waiting for the kettle, bus, or an appointment, and do nothing. Observe your thoughts, breathe, and be present.

The Bottom Line

Want to learn more about these 5 things I cut to uplevel my life?

I dive even deeper into each of these five shifts in this week’s YouTube episode. You’ll hear more stories, the science behind these changes, and practical ways to start cutting these drains from your own life: 

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And if this topic resonates with you and you’re ready to make a tangible shift, I’d love to invite you to join me in The Reset—a free 5-day challenge designed to help you reset your energy, focus, and mindset. 

Over the course of 5 days, you’ll receive short daily emails, a printable tracker, and some of my favorite tools that I usually reserve for paid students—all for zero cost!

• The Reset Challenge – FREE 5-Day Challenge To Reclaim Your Energy, Focus & Mindset
• The WellPlanned Method – Master Your Goals With The WellPlanned Goal Planner
• My Free Class for Health Coaches: How To Build A 6-Figure Health Coaching Business Using One Signature Program
• Dr. Kim on Instagram: https://www.instagram.com/drkimfoster/

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