As a life coach, I often talk about the power of subtraction. It’s not always about adding more—sometimes, to achieve greater peace, growth, and success, we need to let go of what’s weighing us down. This mindset shift can apply to many aspects of our lives, whether it’s our daily habits, relationships, or even personal hobbies.
Today, let’s focus on how subtracting the negative—whether it’s harsh self-judgment, draining friendships, mindless scrolling, or unhealthy eating habits—can open up space for practices and people that truly elevate us.
How many times have you looked at your sewing project, your painting, or your latest creative endeavor and judged yourself too harshly? We’ve all been there—caught up in the pursuit of perfection, frustrated with mistakes, and doubting our abilities. But what if we could subtract those harsh judgments and replace them with patience and self-compassion?
As a life coach, I often remind my clients that the journey is just as important as the destination…and actually, the journey is ever ongoing if you believe in always evolving and learning. And if the journey is ongoing…shouldn’t our goal be to enjoy the journey? We would spend more time feeling joy if we did. So, when it comes to hobbies like sewing (or any craft), practicing to evolve is key. Instead of focusing on getting it perfect, by highlighting the flaws and NOT enjoying the process of learning, take a step back and appreciate the effort. Acknowledge building skill and developing your craft with every stitch you make. This will drastically change the feelings you have as you progress in your craft. Celebrate the process, and enjoy finishing a project! Unless you’re putting that quilt in a show to be judged…let some of the imperfections show that it was made by a human being not a robot or mass produced! 😉 By removing those harsh self-judgments, you’ll free up more mental space to focus on growth and improvement and creating freely! And you will feel great about it.
How to Increase Your Practice Time:
Be kind to yourself during the process—mistakes are learning opportunities! And honestly it is also part of the charm of being hand made.
We all have relationships that leave us feeling drained or unsupported. Perhaps you’re surrounded by friends who frequently bring you down or don’t have your best interests at heart. Maybe they spend most of their time speaking ill of others or have a negative view about life in general. These kinds of friendships can sometimes feel like a lot of work and sometimes drag us down with them.
But here’s the thing: your energy is precious. And it’s time to make space for friendships that lift you up, challenge you in positive ways, and support your growth. By subtracting time with friendships that drain you and making space for uplifting relationships, you’ll feel lighter, more confident, and more inspired to create more positive outcomes within your life.
How to Subtract Hard Friendships:
It’s so easy to get caught up in endless scrolling—whether it’s on social media, watching TV, or binge-reading news articles in the name of “relaxing”. But all of that screen time can take a toll on our mental health, productivity, and sense of connection to the world around us. There’s a reason why it’s called doom scrolling!
To reclaim your time and your well-being, consider subtracting mindless scrolling and adding time in nature. Spending time outdoors—whether it’s a walk in the park, a hike in the woods, or simply sitting outside—has proven benefits for our mental clarity, creativity, and overall mood.
How to Subtract Scrolling:
We live in a world where sugar is everywhere—hidden in our drinks, snacks, and even our sauces. While sugar can offer a quick energy boost during exercise, it often leaves us feeling sluggish and depleted when we get too much of it. To feel your best, it’s time to subtract added sugars and focus on nourishing your body with wholesome proteins, vitamins, and minerals.
When you fuel your body with nutrient-dense foods, you’ll have more energy, better focus, and a stronger immune system. Recommit to subtracting sugar to allow your body to thrive on whole foods that nourish you from the inside out.
How to Subtract Sugar:
Drink more water, herbal teas, and non-caloric drinks than sugary sodas or energy drinks.
Remember, subtraction isn’t just about removing things—it’s about creating space for the things that truly matter. Whether it’s giving yourself the gift of patience with your creative pursuits, fostering relationships that nourish you, or making healthier lifestyle choices, subtracting what drains you can lead to a more vibrant, balanced life. So, take a moment to reflect on what you might want to subtract from your life today, and watch how it opens up space for growth, joy, and peace.
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