Stress & Resilience · 2 min read
The Stress Buster Nobody Talks About: Doing Less
Why doing less, by cutting commitments, lowering some standards and protecting recovery time, can be the most effective stress reducer, and how to do it in practice.
In short
Many stress tips add tasks: meditate, exercise, journal. Often the most effective step is subtraction: drop a commitment, lower a standard where 'good enough' will do, delegate something and protect real recovery time.
Most stress advice adds something to your life: meditate, exercise, journal, take a bath, try yoga. These can all help. But when you're already overloaded, being told to add more activities can feel like one more item on an endless list.
The stress buster nobody talks about is the opposite: doing less.
We tend to overlook subtraction
In a 2021 study published in Nature, Gabrielle Adams, Leidy Klotz and colleagues ran a series of experiments asking people to improve objects, ideas and situations, from Lego structures to travel itineraries to essays. Participants consistently overlooked solutions that involved removing something, favouring additions instead, even when subtraction would have worked better.
The same bias likely shapes how we handle stress. When life feels overwhelming, we look for things to add rather than things to remove.
Why less helps
Stress often comes from demands exceeding resources: too many tasks, too little time and energy. You can increase resources (more sleep, more help, more skills), but reducing demands is often quicker and more effective.
Research on recovery also matters. Work psychologists Sabine Sonnentag and Charlotte Fritz have studied how people recover from work stress. They identified key recovery experiences, including psychological detachment (mentally switching off from work), relaxation, mastery (engaging in challenging non-work activities) and control over leisure time. Without enough downtime, stress accumulates.
How to do less
1. Audit your commitments
List everything you're committed to: work projects, social obligations, volunteer roles, household tasks, family responsibilities, side projects. For each, ask:
- Is this essential?
- Does it align with my values?
- What would happen if I stopped?
Choose at least one commitment to drop, delegate or pause.
2. Lower some standards
Not everything deserves your best effort. Some tasks only need to be done well enough: a tidy rather than spotless house, a simple meal rather than an elaborate one, a quick email rather than a polished one. Save high standards for what matters most.
3. Delegate or share
Ask for help at home and work. Share chores, outsource tasks if you can afford it, or trade favours with friends and neighbours.
4. Say no more often
Every new yes adds to your load. Our challenge day on just saying no has scripts for declining kindly.
5. Protect real downtime
Schedule time where nothing is expected of you, and guard it. Switch off work notifications in the evening. Take your full holiday allowance. Let yourself rest without guilt.
6. Simplify your environment
Fewer possessions, fewer apps, fewer notifications and fewer choices can all reduce mental load. Day 17's challenge, get rid of some stuff, is a good place to start.
When you can't do less
Sometimes demands can't be reduced: a new baby, caring for a sick relative, a crisis at work. In those seasons, focus on the essentials, accept help and lower every standard you can. If stress is overwhelming or long-lasting, talk to a doctor.
Try this
Write down everything you're committed to. Cross out or mark one item to drop, delegate or pause this week. Notice how it feels.
Related: 7 ways you can relax right now and how to motivate yourself in times of stress.
Sources and further reading
Questions people ask
What if everything feels essential?
Rank your commitments by consequence: what would actually happen if each one slipped by a week? Usually a few things are truly essential and the rest are important but flexible.
Will people mind if I step back?
Most people adjust quickly, especially if you give notice and help with a handover.
Keep reading
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- Stress & ResilienceWhy Succeeding Starts with Treating Yourself KindlyWhy self-compassion, not harsh self-criticism, tends to support motivation and resilience, and practical ways to treat yourself more kindly while still aiming high.
- Decisions & GoalsHow to Stop Thinking and Start DoingHow to break out of overthinking and analysis paralysis: set decision deadlines, shrink the first step, act before you feel ready and learn from doing.