The 'Not-To-Do' List for Transforming Your Health

When it comes to making a big lifestyle change, like improving your health or managing a condition such as type 2 diabetes, most of us instinctively focus on what we need to *add*. New habits, new routines, new meal plans, and maybe even new ways of thinking. But here’s the thing: real transformation doesn’t just come from adding—it comes from letting go.

This is something I’ve noticed time and time again in my work as a GP and founder of The Lifestyle Clinic. People are brilliant at creating to-do lists and setting goals, but they rarely consider the *not-to-do list*. And yet, this is where the magic happens. Let’s explore why letting go is so essential for lasting change, and how you can start creating your own not-to-do list today.

The Problem with Adding Without Subtracting

Imagine your life is like a room. Over the years, you’ve filled it with furniture. Some pieces are useful, others are sentimental, and some are just there because you’ve never gotten around to letting them go. Now, you decide you want to redecorate. You buy a new sofa, a coffee table, maybe some beautiful chairs. But when you try to fit them into the room, there’s no space. It’s already full.

This is exactly what happens when we try to squeeze new habits into an already packed life. You want to start meal prepping, but you’re still saying yes to every last-minute request that comes your way. You want to build a morning routine, but you’re clinging to your late-night Netflix habit. You want to eat healthier, but you’re still keeping the biscuit tin “just in case.”

At some point, you have to make room. Letting go isn’t just helpful—it’s essential.

The Brake and Accelerator Analogy

When you hold onto old habits while trying to build new ones, it’s like pressing the accelerator and the brake in a car at the same time. You’re using all your energy, but you’re not moving forward. Instead, you’re stuck in an exhausting cycle of effort without progress. And it’s no wonder so many people feel burnt out and frustrated when trying to improve their health.

The truth is, the real breakthroughs often come not from doing *more*, but from doing *less*. From letting go of the habits, beliefs, and routines that are holding you back.

What Does Letting Go Look Like?

Letting go isn’t always easy. Often, the things we hold onto feel comfortable—or even necessary. But here’s the key: just because something feels familiar doesn’t mean it’s helping you. In fact, many of the habits we cling to are safety blankets that keep us stuck. Here are a few examples I see often:

- Keeping the biscuit tin “just in case visitors come” while trying to convince yourself you’re committed to change.
- Scrolling on social media first thing in the morning instead of taking a few moments to plan your day.
- Telling yourself “I’ll start on Monday”** every time you go off plan.
- Making three different dinners for your family because you don’t want to “force” them to eat healthier with you.
- Saying yes to every coffee or social invitation because you don’t want to feel left out.
- Believing your health can’t improve because you’ve had diabetes for so long.

These aren’t just habits—they’re stories we tell ourselves. Stories about what we need, what we’re capable of, and what other people expect from us. And until we let go of these stories, they’ll keep holding us back.

Why Letting Go Feels So Hard

Letting go can feel uncomfortable. It requires courage to step away from the familiar, even when we know it’s not serving us. It also requires self-compassion. Too often, we judge ourselves for the habits we’ve developed or the mistakes we’ve made. But here’s the thing: letting go isn’t about blaming yourself for the past. It’s about creating space for the future.

Think about a tree in autumn. It doesn’t cling to its leaves, desperately trying to keep them green. It lets them fall, knowing that this is part of the growth cycle. Those leaves need to make way for new growth in spring. And the tree doesn’t judge itself for letting go—it simply follows the natural rhythm.

How to Start Your Not-To-Do List

If you’re ready to start letting go, here’s how you can begin:

1. Reflect on What’s Holding You Back 
Take a moment to think about your current habits, routines, and beliefs. Which ones are helping you move forward? And which ones are keeping you stuck? Be honest with yourself—this is a judgment-free zone.

2. Identify Your Safety Blankets 
What are the habits you’re clinging to because they feel comfortable or familiar? For example, are you keeping certain foods in the house “just in case”? Are you saying yes to things out of fear of missing out?

3. Rewrite the Stories You Tell Yourself
Many of the things we hold onto are tied to beliefs about ourselves. For example, you might believe that you’re “just not good” at healthy eating, or that you “don’t have time” to meal prep. Challenge these stories. Are they really true? Or are they just excuses that keep you in your comfort zone?

4. Start Small 
Letting go doesn’t have to happen all at once. Start with one small step. Maybe it’s clearing out your kitchen cupboards, or saying no to one social invitation. Each small release creates space for something new.

5. Trust the Process 
Remember, letting go is a journey. It won’t happen overnight, and that’s okay. Be patient with yourself and trust that each step is moving you closer to your goals.

The Power of Letting Go

When you let go of what’s holding you back, you create space for new possibilities. You free up your energy to focus on what really matters. And you give yourself permission to grow into the healthiest, happiest version of yourself.

So, what do you need to let go of today? What habits, beliefs, or stories are no longer serving you? Take your foot off the brake, trust the process, and allow yourself to move forward.

Transformation isn’t just about what you’re giving up—it’s about what you’re making room for. And when you let go, you create the space you need for real, lasting change.