A not-to-do list can help you stay more focused on the important things in your life and leave out the bits that don’t require your time and effort. In simple words, it’s a list of negative feelings/ tasks you don’t want to deal with or unnecessary stuff that you don't need to do, no matter what. You delete them, discard them, erase them, or simply say no when they try to find their way on your mind. A very well-articulated not-to-do list can help you to maintain better focus and only perform tasks that bring you the greatest value and sense of achievement; and get rid of stuff that bothers you and that are not required. 

Disclaimer: The following printable is a resource designed for people who are not yet aware which events, situations or experiences induce their mood. This printable can be used along with your medical treatment/ clinical treatment. We, in no way claim or assure that using the information can be a substitute to any kind of medical treatment, if any. If you are diagnosed with any kind of medical / clinical condition please do not avoid visiting a professional.


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Stuff that’s out of my control: Write down things that are out of your control but you somehow feel responsible for. 

Stuff that wastes my time: Here, simply write down tasks that have a low impact on your productivity and are not required to be done.

Stuff that doesn’t need to be done: Write down things that’s not a necessity or priority or simply don’t need to be done. 

Stuff that’s other people’s responsibility: Here, write down the things that are other people’s responsibility. Don’t stress yourself. 

Stuff that I don’t trust other people to do well enough: Anything that you feel cannot be trusted/ delegated to other people, and requires your personal accountability. 

Stuff I feel obligated to do: In this section, write down the things you want to say no to but somehow can’t.

This is what I realized: Self-reflection – Jot down how you truly feel about all of it, and if you can do something to bring about positive changes in your next task list.


Humans are made of emotions and those emotions can be held over you, practically coaxing you into doing things that you are not comfortable with. The basic idea behind the not-to-do list is, not having to struggle with decision-making. 

It should help you to eliminate unwanted tasks and bad habits from your life, so that you don’t have to take the weight of any responsibility that isn’t yours. You can protect yourself from the dilemma of whether or not you should make an exception, feel guilty for saying no, and so on. 

If you ever find yourself stuck in a sticky situation, remember what you wrote down, and make your mind clear.


Please note that trackers can be downloaded from the download section of your account. Maximum 3 downloads per product per account are allowed.

Print options: Regular paper works!

Print Size: A4 recommended

Steps: All of the files are in pdf below. Just hit the download button and proceed to pay. A link to download the pdf file will be shared with you on the registered email. You will also find the copies in the “downloads” section of your The Tender Curve account.

The default size of this download is A4. However, if you want smaller, simply reduce the print size! Print as many sheets you want to maintain a log.

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