“More of this, less of that” sounds simple. Almost too simple. But the truth is, more of this less of that is one of the most powerful filters you can apply to your life. Most people try to improve their lives by adding. New habits. New apps. New goals. New systems. New strategies. But growth rarely comes from addition alone. It comes from subtraction.
If you feel stretched, distracted, overcommitted, or vaguely dissatisfied despite doing “all the right things,” the problem might not be that you need more discipline. It might be that you need clarity. And clarity begins with one question: What deserves more of this… and what needs less of that? Let’s break it down.
The Philosophy Behind “More of This, Less of That”
The phrase more of this less of that isn’t about minimalism for aesthetic reasons. It’s about intentional allocation.
You already operate within limits.
Limited time.
Limited attention.
Limited energy.
When you say yes to one thing, you’re automatically saying no to something else. Whether you realize it or not. Psychologists often discuss the impact of cognitive load, the total amount of mental effort being used in working memory. Every decision, interruption, and obligation consumes part of that capacity. When that bandwidth is fragmented, your output declines. Your patience shrinks. Your clarity blurs. In simpler terms, you have limited personal bandwidth. Spend it carelessly, and everything feels harder than it should.
The irony? We keep adding. We add more meetings instead of eliminating the unnecessary ones. We add productivity tools instead of removing distractions. We add goals without removing misaligned commitments. Subtraction is uncomfortable. It feels like loss. But in reality, it’s leverage. Living by more of this less of that means you stop living by default. You start choosing deliberately. You filter instead of reacting. And over time, those filters compound.
More Presence, Less Distraction
Distraction doesn’t look dramatic. It looks normal. Checking your phone mid-task. Glancing at email every 10 minutes. Switching between tabs. Responding instantly to every ping. It feels productive. It isn’t.
Every context switch taxes your brain. Research consistently shows that multitasking reduces efficiency and increases errors. In fact, attention management has become such a concern that even the U.S. government addresses digital overload and focus strategies in broader wellness guidance (U.S. Department of Health & Human Services).
If you want more of this less of that in action, start here:
More presence. Less distraction.
Practical Shifts
- Schedule 60–90 minute deep work blocks.
- Turn off non-essential notifications.
- Keep your phone out of arm’s reach during focused tasks.
- Batch email responses into 2–3 specific windows daily.
- Close unused browser tabs.
Small changes. Immediate payoff. When you focus deeply, even for a short period, your output improves. Your stress drops. You feel competent again.
Ask yourself:
- Where am I leaking attention?
- What single distraction, if removed, would improve my day by 20%?
Start there.
More Depth, Less Noise
We consume more information in a week than past generations consumed in months. But consumption isn’t the same as growth.
Scrolling isn’t studying.
Skimming isn’t learning.
Watching isn’t building.
More of this less of that means choosing depth over noise.
Audit Your Input
Track:
- Hours spent scrolling
- Hours spent reading long-form content
- Hours spent in focused learning
Then apply this filter:
| More of This | Less of That |
| Books | Endless feeds |
| Long-form conversations | Comment threads |
| Skill-building | Passive watching |
| Research | Reaction |
Curate your information diet carefully. Choose depth. Protect your mind.
More Action, Less Overthinking
Perfectionism often disguises itself as preparation. You tell yourself you’re being thorough. In reality, you’re hesitating. Analysis has value. But excessive analysis creates paralysis. If you want to implement more of this less of that in your career or creative work, shift toward action.
The 80% Rule
When something is 80% ready, launch it. When you understand 80% of the plan, begin. When you feel 80% confident, move. Waiting for 100% certainty is usually fear in disguise. Action clarifies what thinking cannot. Less rumination. More implementation.
More Health, Less Hustle
There’s a myth that constant output equals success. It doesn’t. It equals depletion. Energy is your primary currency.
The more of this less of that framework applied to health looks like this:
- More sleep. Less late-night scrolling.
- More movement. Less sitting.
- More whole foods. Less processed convenience.
- More recovery. Less constant stimulation.
Build a non-negotiable baseline. Protect it. Burnout isn’t impressive. Sustainable energy is.
More Boundaries, Less Obligation
Saying yes is easy. Saying no is leadership.
More of this less of that in relationships means:
- More clarity.
- Less vague commitment.
- More honesty.
- Less silent resentment.
Boundaries protect capacity. Without them, your best work suffers.
More Ownership, Less Blame
Blame feels relieving. Ownership feels heavy. But ownership creates power.
People who adopt more of this less of that in their mindset choose:
- More accountability.
- Less victim narrative.
- More learning.
- Less defensiveness.
Instead of asking, “Why did this happen?”
Ask, “What can I adjust?” That shift builds momentum.
More Meaning, Less Motion
Busyness can mask misalignment. More of this less of that requires a values audit.
Ask weekly:
- What mattered most?
- Did my schedule reflect that?
- What drained me?
- What energized me?
Motion isn’t progress. Direction matters.
More Creation, Less Consumption
Consumption is easy. Creation builds identity.
Adopt a daily output rule:
- Write 300 words.
- Improve one system.
- Share one idea.
- Build one small asset.
The more of this less of that philosophy encourages:
- More output.
- Less passive absorption.
- More contribution.
- Less comparison.
Create something small every day.
Build Your Personal “More / Less” List
Divide a page into two columns:
| More of This | Less of That |
| Deep work sessions | Multitasking |
| Direct communication | Avoidance |
| Exercise | Sedentary evenings |
| Long-term planning | Daily firefighting |
| Reflection | Constant noise |
Choose three pairs. Implement for 30 days.
Small filters. Big outcomes.
A Simpler Formula for a Stronger Life
At its core, more of this less of that is a decision filter.
Before you accept a meeting.
Before you open an app.
Before you commit to a project.
Before you respond impulsively.
Pause.
Does this deserve more of me? Or does this need less?
You don’t need reinvention. You need intention.
More of this. Less of that. Start today.
FAQs
It’s a decision-making filter that helps you prioritize what truly matters and eliminate what drains time, energy, and focus.
Begin by identifying three activities that energize you and three that consistently drain you, then intentionally shift your time toward the energizing ones.
No, it applies to health, relationships, career decisions, and even how you consume information.
By reducing unnecessary commitments and distractions, you free up mental and emotional capacity for higher-value work.
Yes, because it simplifies choices and prevents overcommitment, which are common sources of stress.
A weekly review works well to ensure your schedule still aligns with your priorities.
Clear boundaries protect your effectiveness; saying no strategically allows you to say yes to what truly matters.
Not necessarily it’s about intentional focus, not owning fewer things.
Yes, small consistent adjustments compound significantly over time.
Trying to overhaul everything at once instead of making a few deliberate, sustainable shifts.
