An unconventional goal-setting approach that focuses on identifying and avoiding undesirable outcomes rather than pursuing positive goals. Based on inversion thinking, anti-goals help prevent burnout, maintain focus, and reduce decision fatigue by establishing clear boundaries.
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Anti-Goals Method
Anti-goals flip traditional goal-setting on its head by focusing on what you want to avoid rather than what you aim to achieve. Instead of asking "What do I want to accomplish?" you ask "What situations do I want to prevent?" This approach, rooted in the mental model of inversion, helps you maintain focus and protect your wellbeing.
The anti-goals methodology was popularized by Andrew Wilkinson, Co-Founder of Tiny, who was unhappy with work interfering with the life he wanted. Rather than set traditional positive goals, Wilkinson imagined his worst possible day and worked backwards to set anti-goals—rules for avoiding this worst-case scenario.
Anti-goals operate on the principle that avoiding specific negative outcomes can be more effective than pursuing positive ones. They leverage inversion thinking: instead of considering what you want, consider what you don't want, then take steps to avoid it.
By establishing firm boundaries around work hours, types of engagements, and energy expenditure, anti-goals help maintain mental and emotional reserves, ensuring that your work enriches rather than exhausts you.
Anti-goals serve as a lighthouse, guiding you away from distractions and towards true priorities. They help you dedicate time and resources to what genuinely matters by clearly defining what doesn't matter.
From a neuroscience perspective, anti-goals reduce cognitive load by minimizing decision fatigue. Your brain doesn't have to constantly evaluate whether an activity aligns with your values—the anti-goal provides a clear filtering mechanism.
Anti-goals establish protective boundaries before problems arise, rather than reacting to issues after they've already impacted your life or work.
Imagine the most draining, frustrating, or unfulfilling day possible. Be specific:
Look for common themes in your worst-day scenario:
Transform each negative element into a clear anti-goal statement. Use actionable language:
Example Anti-Goals:
Create systems and policies that enforce your anti-goals:
Regularly assess whether your anti-goals are serving you:
Anti-Goals:
Not-To-Do Lists:
Anti-goals are the "why" behind not-to-do lists—they provide strategic direction, while not-to-do lists handle tactical implementation.
Anti-goals apply the mental model of inversion: instead of asking "How can I succeed?" ask "What would guarantee failure?" then avoid those paths.
Anti-goals support essentialist thinking by helping you say "no" to non-essential commitments, protecting space for what truly matters.
The philosophy of achieving improvement through subtraction rather than addition. Anti-goals embody via negativa by defining success through what to avoid.
"Don't waste time" is not an anti-goal—it lacks specificity. Better: "Never spend more than 30 minutes on email in the morning before deep work."
Anti-goals should protect your priorities, not create rigid rules that prevent flexibility when it makes sense.
Anti-goals without systems to support them become meaningless. You need calendar blocks, scripts for declining requests, and accountability.
Anti-goals that worked six months ago may no longer serve you. Regular review ensures they evolve with your circumstances.
Start Small: Begin with 2-3 anti-goals that address your most pressing pain points. You can always add more later.
Make Them Visible: Write anti-goals where you'll see them regularly—on your desk, in your digital workspace, or as calendar reminders.
Communicate Them: Share relevant anti-goals with colleagues, clients, and collaborators so they understand your boundaries.
Track Violations: When you violate an anti-goal, note why it happened. This data helps refine your anti-goals and supporting systems.
Celebrate Adherence: Recognize when you successfully honor an anti-goal. This positive reinforcement strengthens the behavior.
Research in behavioral economics and psychology suggests that loss aversion—the tendency to prefer avoiding losses over acquiring equivalent gains—makes anti-goals psychologically powerful. We're more motivated to avoid negative outcomes than to pursue positive ones, making anti-goals particularly effective for maintaining boundaries and focus.
By clearly defining what you don't want, you create cognitive shortcuts that simplify decision-making and protect your energy for what truly matters.
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