Do Less, Get More Done: A Subtractive Mindset for Uni Life

Laura, a public health student on placement who’s previously shared smart ways to tame workload and stress, now explores the power of a subtractive mindset, namely doing less to achieve more.

Have you considered adopting a “subtractive mindset”? It is solving problems by removing or simplifying instead of always adding more.

When life feels a bit too much – an overfull schedule, study overload, too many responsibilities – the subtractive question is: “What could I remove to make this better?”

Research shows we’re wired to add. Across multiple experiments, people systematically default to additive fixes and overlook subtractive ones, which quietly creates overfull schedules and mental load (Adams, Converse, Hales, & Klotz, 2021).

If ‘less is more’, why do we tend to overdo it?

Additive ideas come to mind faster than subtractive ones, especially under time pressure, so we grab the first “do more” fix and skip the “remove” option (Adams et al., 2021; McManamay, 2021). Over time it becomes a habit, amplified by a culture that celebrates “more is better” and glorifies busyness (Juvrud, Myers, & Nyström, 2024).

We even see it in mental-health advice: people (and chatbots) suggest “add more” strategies and rate them as more effective than “do less/stop,” even when subtraction might help (Barry & Adelina, 2025).

Subtraction interrupts that loop: instead of stacking tasks, you reduce inputs and complexity, so follow-through becomes easier.

Where subtraction could be helpful

1) Student mental load & academic life

It’s common to feel saturated by information and a jam-packed schedule. A subtractive approach removes what doesn’t help learning so your limited working memory can focus on what does. That’s Cognitive Load Theory: reduce extraneous load (unnecessary steps, distractions, duplicate info) so core ideas stick (Paas & Sweller, 2012).

For time and commitments, less is better. Rather than join every club, overload topics, or grind 14 hours straight, prioritise and drop the rest. If you’re overwhelmed, withdrawing from an elective or scaling back activities can create breathing room. Guidance on stress management echoes this: if overload is the issue, set limits and ask for help.

2) Personal wellbeing, minimalism & decision fatigue

Daily micro-decisions (what to wear/eat, which notifications to check) add up. Too many options can tip us into choice overload – higher cognitive burden, lower satisfaction/engagement (Misuraca, Nixon, Miceli, Di Stefano, & Scaffidi Abbate, 2024). Long runs of choices can also temporarily drain self-control leading to more procrastination, lower persistence/accuracy and thinner distress tolerance (Vohs et al., 2008).

A subtractive move? Reduce low-value decisions on purpose – smaller outfit set, rotating meal plan, notifications default-off. This is the everyday spirit of subtraction that Klotz popularises: remove the non-essential to free up attention for what matters (Klotz, 2021).

Make it stick by treating subtraction like a habit, not a one-off clear-out: keep a stop-doing list, add review/sunset dates to recurring commitments, and remove processes that no longer add value — what Rousseau (2021) calls virtuous subtraction that protects bandwidth rather than shifting burdens to future-you. Pair this with “thin the choices” so follow-through is easier (Misuraca et al., 2024).

Bottom line:

Across studies, we overlook simpler subtractive moves, even though removing steps, choices, or clutter can lighten cognitive load, improve learning, and preserve self-control.

First move: ask what to remove before you add, and time-limit any additions so they don’t harden into permanent clutter.

From research to real life: Try these:

Name the bias 🔍
- What the research says: We default to adding.
- In real life: When you read a study tip that adds 5 new habits, pause and ask: “What could I stop or simplify instead?”
- Try now (1 min): Circle one task on today’s list to delete or halve.

Thin the choices that don’t matter ✂️
- What the research says: Too many options = higher cognitive load and lower satisfaction.
- In real life: Pre-decide a capsule study kit (laptop, charger, one pen, one notebook, headphones). Pre-decide two study locations
- Try now (3 min): Turn non-critical notifications off; keep messages/calls/calendar only.

Design for lighter learning 🎯
- What the research says: Removing extraneous material improves learning.
- In real life: Before reading, write the one question you need the article to answer. While reading, skip figures/sections that don’t serve that question.
- Try now (5 min): Open one set of notes and delete duplicate slides or merge overlapping dot points.

Protect willpower 🛡️
- What the research says: Long runs of choices deplete self-control.
- In real life: Meal loop (3 easy dinners, repeat), outfit loop (Mon–Fri set), coffee after task (not before).
- Try now (2 min): Plan tomorrow’s outfit + lunch tonight to remove two morning decisions.

Practice “virtuous subtraction” ➖
- What the research says: Subtract the right things, involve stakeholders, and set review dates so you aren’t just shifting burdens.
- In real life: Ask your group, “Which agenda item can we drop?” Add a “review by” date to recurring meetings (e.g., cancel if no agenda).
- Try now (2 min): Put a sunset date on one repeating calendar event.

Make subtraction visible (and normal) 👀
- What the research says: Cueing subtraction makes it more likely; celebrating removals helps them stick.
- In real life: Add a line to checklists: “What can we remove?” Keep a “things we stopped” note to celebrate reclaimed time.
- Try now (1 min): Add “Remove one thing” to the top of tomorrow’s to-do list.

If you liked this post, you might want to look at:

See my survival plan, based on a subtractive strategy – End-of-Semester Overwhelm? What I Do When I’m Drowning

Also:

Better U