The goals you shouldn't set this year.

Last year, I hit a point where I was completely overwhelmed.

My calendar was packed. My to-do list never ended. My days were busy from the moment I woke up… and yet I felt like I wasn't actually moving forward.

One afternoon, I looked at my week and realized something embarrassingly simple.

I had created a life I didn't enjoy living. Not intentionally. Not dramatically. Just slowly… by tolerating a hundred small things I didn't want.

Too many meetings. Too many obligations. Too many "yeses" out of guilt. And the wild part?

These weren't goals I had set. These were defaults I had allowed.

So, for the first time ever, I sat down and wrote out "My Anti-Goals."

The things I wanted to avoid at all costs. The patterns that quietly burned me out.

It was one of the most clarifying exercises I've ever done.

Today, I'm going to show you how to build Anti-Goals that protect your energy and prevent burnout. Why this matters more than traditional goal-setting

We spend so much time visualizing what we want, but almost zero time identifying the things that make us miserable.

A traditional goal says: "I want more energy."

An anti-goal says: "I refuse to live in a way that constantly depletes my energy."

Goals add things onto your plate. Anti-goals remove what doesn't serve you.

And for busy professionals? Removing friction is often more powerful than adding effort.

Unfortunately, most people never think about Anti-Goals. Because it feels negative. Or dramatic. Or like admitting failure.

But here's the truth: Anti-goals don't limit your life. They prevent you from building a life you secretly hate.

Here's what keeps people stuck tolerating what drains them:

• We tolerate draining habits for far too long. Sometimes years.

• We say yes to things because we always have. Even when they no longer serve us.

• We build routines around who we used to be. Not who we are now.

• We rarely stop to ask: "Do I even want this?"

The good news, you can change this pattern.

Here's how to build your Anti-Goals, step by step:

Step 1: Identify what drains you the most

This is where real clarity begins—when you get radically honest about what's not working.

Look back at the last year and ask:

"What consistently stressed me, drained me, or made me feel out of alignment?"

For me, it was:

• Back-to-back meetings with no breathing room

• Eating while multitasking because I was "too busy"

• Saying yes to every request to be "helpful"

  
  

Your list might look like:

• Rushing every morning

• Working through lunch

• Going to bed late because of emails

• Never having actual downtime

  
  

Once you see the patterns, you can't unsee them.

Step 2: Turn each drain into a clear Anti-Goal

Here's where most people skip ahead too fast—they identify the problem but don't actually commit to avoiding it.

Don't make that mistake.

Write out each anti-goal as a clear "No more" statement:

• No more skipping meals because of meetings

• No more emails after 9 pm

• No more pretending I'm "fine" when I'm exhausted

• No more saying yes when I mean no

• No more accepting symptoms as "normal"

This clarity is what makes anti-goals work. You're drawing a line in the sand.

Step 3: Build simple rules that protect your Anti-Goals

This is where everything comes together. Because once you know what you're avoiding, you can design systems that actually prevent it from happening.

Examples:

Anti-Goal: No more frantic mornings

→ Rule: Prep breakfast and clothes the night before

Anti-Goal: No more skipping lunch

→ Rule: Non-negotiable 20-minute break blocked into calendar

Anti-Goal: No more running on caffeine

→ Rule: Coffee only after a protein-rich meal

Anti-Goal: No more ignoring symptoms

→ Rule: If something feels off for 2+ weeks, I investigate it

Here's what happens when you apply all three steps:

• Your life becomes simpler, calmer, and more sustainable

• You protect your energy instead of constantly draining it

• What lifts you up becomes easier because you've removed what drags you down

The bottom line

If traditional goals tell you what you want, anti-goals tell you what you will never tolerate again. Because when you remove what drags you down, what lifts you up becomes so much easier.

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Disclaimer: This post is intended for inspirational and informational purposes only, is not a substitute for medical advice, and is not intended to diagnose, treat, prevent, or cure any disease. Consult with your healthcare provider before making any changes to your routine.