The best way to stop spending time on unnecessary distractions is to make a to-stop-doing list.

This is better than a to-do list, because it helps you see what’s bringing you down. Your to-stop-doing list is exactly what it sounds like: a list of things you simply don’t want to do anymore.

Try to come up with at least three to five things you currently do that drain your time and keep your focus away from more important tasks. The first time I made one, I realized I was spending at least five hours a week on things I derived no value from.

Some things on a to-stop-doing list might be small—checking email before getting out of bed. Others are bigger—going to that recurring meeting that never produces anything. Both count. Both add up.

Life is filled with some things we don’t like to do. The principle is that many of these things can be left undone, or removed entirely, without much repercussion.