Maintain an explicit "no" list for categories of commitments

Pre-commit to declining entire categories of requests so each individual yes is forced to clear a higher bar.

Why it works

Without a pre-committed policy, every incoming request is evaluated freshly, and the opportunity cost of accepting is invisible in the moment. A standing "no" list is a commitment device: it makes the opportunity cost analysis happen once (when building the list) rather than repeatedly under social pressure when the cost is hardest to see.

How to do it

1. Review last month’s calendar and list commitments that produced less value than they cost.
2. Identify the category each belongs to (e.g., "serving on committees," "attending status meetings without agenda").
3. Write a brief "no" policy for each category: "I will not join committees unless I identify a specific deliverable."
4. Consult the list each time a new request arrives in those categories before deciding.

Evidence

Precommitment devices are supported by behavioral economics research: committing in advance to a policy removes the decision from the moment of social pressure when opportunity costs are hardest to see. Implementation intentions research supports the format. (mechanistic)

Pre-commitment works best when the policy is specified precisely enough to be unambiguous; vague rules collapse back into case-by-case decisions.

Sources

• Ariely & Wertenbroch (2002), procrastination, deadlines, and performance, Psychological Science

Common mistake

Building the "no" list from abstract values ("I value focused time") rather than from the actual past commitments that have most consistently wasted time.