Bestselling Author of Essentialism and Effortless

less, but better

A 30-Day Email Course for Essential Living

Created by Greg McKeown

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ACTION ITEMS
WEEK 1 Week 1 of 4

LESSON 1: WHAT’S IMPORTANT NOW

» Use the templates found on pages 11-12 to identify an essential area you
would like to focus on.

◦ Complete the Essential free write exercise.

◦ Identify six areas that are essential in your life.

◦ Select one of these essential areas that you would like to focus on.

LESSON 2: DEFINING YOUR ESSENTIAL INTENT

» Create an essential intent for the essential area you selected from lesson 1.
You can use the template on page 13 of this workbook to help you craft your
essential intent.

LESSON 3: DEFINING YOUR ESSENTIAL INTENT

» Using the template on page 14, identify one strategic trade-off you will need
to make to achieve your essential intent.

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ACTION ITEMS
WEEK 2 Week 2 of 4

LESSON 4: HOW TO MAKE IT EASIER TO SAY NO

» Start a “Said No To” list. Use the “Said No To” list in the workbook on page
15 to record the nonessential invitations you say no to.

LESSON 5: A 5-SECOND STRATEGY FOR AVOIDING THE COMMITMENT TRAP

» Try the 5-second pause when presented with a soft commitment once
this week.

» Continue to keep your “Said No To” list.

LESSON 6: HOW TO UNCOMMIT FROM WHAT’S NOT ESSENTIAL

» Are there any commitments you have made that you need to uncommit from?
These commitments should be things that are nonessential and are preventing
you from reaching your essential intent. If so, take the following action.

◦ Analyze the cost of uncommitting.

◦ Schedule a time to speak with the person.
◦ If you find it helpful, use the template found on page 17 to write down
what you want to say.

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ACTION ITEMS
WEEK 3 Week 3 of 4

LESSON 7: A 1-MIN STRATEGY TO DEFINE WHAT DONE LOOKS LIKE

» Take a one-minute pause and envision what done looks like for your
essential intent.

» Record it on the template on page 18.

» Use the new “Said No To” list to record the nonessential invitations you
said no to and the essential opportunities you said yes to.

LESSON 8: THE SECRET TO MAKING REAL PROGRESS TOWARD

WHAT’S ESSENTIAL

» Using the template on page 19, list the first obvious step you can take to
make progress toward your essential intent.

» Take that step today.

» If time allows, use a 10-minute microburst of action to make

additional progress.

LESSON 9: HOW TO AVOID BURNOUT BY SETTING AN EFFORTLESS PACE

» Create a daily or weekly upper and lower bound for your essential intent.
Use the formula never less than X, never more than Y. You can use the
template on page 20.

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ACTION ITEMS
WEEK 4 Week 4 of 4

LESSON 10: HOW TO MAKE THE ESSENTIAL AUTOMATIC

» Using the template on page 21, create a new routine based on our essential
intent. Make sure you list the cue that will trigger this new routine.

LESSON 11: THE FLYWHEEL OF ESSENTIALISM

» Commit to and complete a weekly Instrument Check Assessment to continue

progressing toward what’s essential. Use the template on pages 22-23 to
complete your weekly assessment.

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LESSON SUMMARIES

LESSON 1: WHAT’S IMPORTANT NOW

• One of the challenging parts about becoming an Essentialist is that life presents
us with many good opportunities. But the reality is, if we spend our time chasing the
many good opportunities, we will miss out on the vital few that are truly essential.

• The first step in living an essential life is to separate the vital few from the trivial
many, to decide which things in your life represent truly great opportunities, and
then focus your energy and attention there.

LESSON 2: DEFINING YOUR ESSENTIAL INTENT

• People who are able to make the most progress towards the things that are
essential do so because they have a clear vision of where they want to go, and
they identify landmarks to work towards that bring them closer to their goal.

• Another word for these landmarks is an essential intent. An essential intent is

one decision that makes one thousand decisions. It not only defines what you are
going to do, but it also defines what you are not going to do. A true essential intent
guides your greater sense of purpose and helps you chart your life’s path.

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LESSON 3: DEFINING YOUR ESSENTIAL INTENT

• Trade-offs are a part of life. But they are not something to be feared. When trade-
offs are made strategically and thoughtfully, they allow you to accomplish more of
what matters. And because so many people ignore the reality of trade-offs, those
who embrace them give themselves a competitive advantage.

• One of the things that make trade-offs so hard is that we spend most of our time
looking at what we have to give up. But trade-offs become easier when we invert
that type of thinking. Instead of looking at what you will lose, focus on what you
will gain by making the trade-off.

LESSON 4: HOW TO MAKE IT EASIER TO SAY NO

• When we are pursuing what is essential and making trade-offs, we soon realize
that means eliminating what’s nonessential. And that step of elimination
requires us to say no to many things that might seem like good opportunities. But
remember, saying no to the merely good opportunities will allow you to say yes to
the truly great ones.

• Saying no is a skill that takes practice, but it becomes easier over time. As you
gain more experience saying no, you will start to be able to deliver a no gracefully.

LESSON 5: A 5-SECOND STRATEGY FOR AVOIDING THE COMMITMENT TRAP

• One of the biggest culprits that fill our calendars and take our time is the casual
commitment. These commitments are made in everyday conversation, and they
include offering to help others with their projects or commitments. While there is
nothing inherently wrong with participating in these types of activities, you should
make these commitments intentionally rather than casually.

• One way to avoid the casual commitment trap is to simply pause for 5 seconds
prior to making a commitment. The 5 second pause allows you time to think about
how this commitment fits in with your life and what’s essential. If you need more
time to think about a commitment, tell the person you are talking to that you will
need to check your calendar.

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LESSON 6: HOW TO UNCOMMIT FROM WHAT’S NOT ESSENTIAL

• Sometimes, we commit when we know we should have said no. These

commitments have a high cost. First, you spend hours wondering why you
committed. Then you stress about how you will get everything done. You worry
about letting others down. Other areas of your life, even essential ones, start to suffer.

• When deciding if you need to uncommit, first evaluate the benefits and drawbacks
of uncommiting. If you decide you need to uncommit, be clear as to why you need to
uncommit and offer a solution if possible.

LESSON 7: A 1-MIN STRATEGY TO DEFINE WHAT DONE LOOKS LIKE

• When you are unclear on what constitutes success, it is hard to know which
direction you should go, which choices you should make, and when you have
really arrived.

• When you are clear on what defines success, it has the opposite effect. It gives
you something to drive toward. It is easier to make decisions. And you readjust
faster when you get off course.

LESSON 8: THE SECRET TO MAKING REAL PROGRESS TOWARD

WHAT’S ESSENTIAL

• When trying to progress toward achieving your essential intent, it is easy to

get overwhelmed because we often overestimate the first step.

• You can make noticeable progress on your essential goals and projects when
you combine the first obvious action with focused bursts of activity toward
what’s essential.

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LESSON 9: HOW TO AVOID BURNOUT BY SETTING AN EFFORTLESS PACE

• Most of us approach new goals with a boom-bust mentality. You sprint hard on the
days you feel good g You get tired g You take a break g You feel guilty for taking a
break g to make up time, you sprint again.

• The best way to ensure you set an effortless pace and stick to it is by setting an upper
and a lower bound. An upper bound is the most you will do in a day. Your lower bound
needs to be set high enough to keep you motivated but low enough to be achievable,
even on your worst day.

LESSON 10: HOW TO MAKE THE ESSENTIAL AUTOMATIC

• When you do something new, your brain creates connections. As you do the task
repeatedly, the connections become stronger, and it becomes easier for your brain
to activate them. Soon the connections become so strong that your brain can take
over the process entirely.

• The key to establishing essential routines is to create a cue that will trigger your
brain and turn it into action.

◦ Essential Intent: Make healthier decisions so that I feel better and can be
more active.

◦ Routine: Drink more water throughout the day.

◦ Cue: Keep a bottle of water where you will see it often (desk at work, counter,
car, etc.) to remind you to drink more water.

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LESSON 11: THE FLYWHEEL OF ESSENTIALISM

• In order to sustain momentum toward your essential intent, it is important to

revisit your guiding principles, evaluate your progress, and make any necessary
course corrections.

• When done consistently, the principles discussed during this course can act as a
flywheel in your personal or professional life. You won’t have to expel so much energy
to achieve it. And then, you can use the energy you save to start the process again with
a new essential intent.

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COURSE TEMPLATES & TOOLS

LESSON 1: WHAT’S IMPORTANT NOW

1. Start with paper, a pencil, and a timer. Set the timer for 6 minutes.

2. Answer this question: What’s important now? Write down anything that comes to mind.
You can write keywords, full sentences, or sentence fragments. Just get ideas on paper.

What’s Important Now?

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3. Now, review what you’ve written.

4. Circle the 6 most important things.

5. List the 6 items in priority order.

My Top 6 Priorities

1.

2.

3.

4.

5.

6.

Over the next few days, think about the list of important things you have made and answer
these questions:

1. Which important area(s) am I underinvesting in?

2. Which one important area would I like to invest more in?

3. If you could become good at only one thing on your list, what would it be?

Finally, list the one item that you want to focus on and invest more in during this course.

My Top Priority I Want to Focus On

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LESSON 2: DEFINING YOUR ESSENTIAL INTENT

One way to structure an essential intent is by using the following formula:

Verb + Population + Outcome + Date

VERB: What is it that you will do?
WHO: Who are you doing this for? Who do you serve?
OUTCOME: What is the immediate outcome that you’re expecting?
DATE: What is the time frame in which you will accomplish this?

Examples:

• I will prioritize my health and well-being by committing to daily exercise and a healthy diet
VE RB

so that I can feel better and be more active with my family by the end of the year.
WHO OUT COME DAT E

• Over the next three months, I will build stronger relationships with my family and friends by
D ATE OUTCOME WHO

spending quality time with them regularly.

V ER B

• I will make a positive impact in my community by volunteering 5 hours per week at the
O U TC O ME WHO VE RB

community food bank each month for the rest of this year.
DATE

Now Craft Your Essential Intent:

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LESSON 3: DEFINING YOUR ESSENTIAL INTENT

In the last lesson, you created your essential intent. Your next step is to evaluate and
select one strategic trade-off you will make that will bring you closer to achieving your
essential intent.

Use the following template to make the trade-off concrete:

Making a Strategic Trade-Off

To ______________________ I am going to ______________________

[YOUR ESSENTIAL INTENT] [TRADE-OFF YOU ARE MAKING]

so that I can ________________________________________.

[WHAT YOU WILL GAIN BY MAKING THE TRADE-OFF]

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LESSON 4: HOW TO MAKE IT EASIER TO SAY NO

To use the “Said No To” list, write down the things that you say no to.

The “Said No To” list has a couple of benefits.

• First, it will be empowering to discover you can say no.

• Second, as your list accumulates, you can evaluate whether you are pleased with
that decision.

Said No To

1. 9.

2. 10.

3. 11.

4. 12.

5. 13.

6. 14.

7. 15.

8. 16.

Reflect how you feel about saying no to the things on your list.
What were you able to say yes to because you said no to the items you listed?

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LESSON 5: A 5-SECOND STRATEGY FOR AVOIDING

THE COMMITMENT TRAP

The 5-Second Pause

Pause for 5 seconds… Then say…

1. Let me check my calendar

2. This sounds like a great opportunity.

Can I get back to you?

3. I’d love to help out, but I have another

commitment that I have made.

4. Thanks for thinking of me. But I have

too many things on my plate right now.

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LESSON 6: HOW TO UNCOMMIT FROM WHAT’S NOT ESSENTIAL

Are there any commitments you have made that you need to uncommit from?
These commitments should be things that are nonessential and are preventing you
from reaching your essential intent. If so, take the following action.

1. Analyze the cost of uncommitting

Uncommittment Cost Analysis

Costs of keeping the commitment Costs of uncommitting

2. Schedule a time to speak with the person

3. If you find it helpful, write down what you want to say:

I need to talk to you about ____________________. I may have committed too

quickly and underestimated _____________________. I need to step back from
____________ because ______________. (If appropriate, suggest a resolution
e.g., Sam would be willing to take my place.)

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LESSON 7: A 1-MIN STRATEGY TO DEFINE WHAT DONE LOOKS LIKE

When you are unclear on what constitutes success, it is hard to know which direction you should go.
When you are clear on what defines success, it has the opposite effect

Use the template below to define what “done” looks like for the essential intent you are pursuing.

What Done Looks Like

Essential Intent What “Done” looks like

This week, use this updated Said No To list to identify what essential things you were able to say yes
to because you said no to something nonessential.

Said NO to Said YES to

1. 1.

2. 2.

3. 3.

4. 4.

5. 5.

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LESSON 8: THE SECRET TO MAKING REAL PROGRESS

TOWARD WHAT’S ESSENTIAL
Use the template below to help you identify the next step in making progress toward
your essential intent and a 10-minute microburst you can take to make measurable,
meaningful progress.

Essential Intent First Step Microburst

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LESSON 9: HOW TO AVOID BURNOUT BY SETTING

AN EFFORTLESS PACE
Using the upper and lower bound strategy helps you keep an effortless pace and avoid
the boom and bust cycle that leads to burnout. Use the template below to create a daily
or weekly lower and upper bound for your essential intent.

Use the following formula to help: Never less than X. Never more than Y.

Essential Intent Lower Bound Upper Bound

(never less than X) (never more than Y)

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LESSON 10: HOW TO MAKE THE ESSENTIAL AUTOMATIC

Routines make tasks that were previously difficult look easy. Use the template below
to create a new routine that will help you achieve your essential intent. Remember,
routines include a cue that triggers your brain to take action.

List your essential intent, routine, and cue you will use to trigger the routine.

Essential Intent Routine Cue

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LESSON 11: THE FLYWHEEL OF ESSENTIALISM

Checking in on your progress and assessing how far you have come and where you need
to go next is essential for maintaining momentum and achieving your essential intent.
You can accomplish this by completing a weekly instrument check to make sure you are
headed in the right direction.

At the beginning of the week (5 Minutes):

How will I measure The next step to Daily lower bound Daily upper bound
Essential Intent
progress this week? take is… (never less than X) (never more than Y)

During the week (5 Minutes):

1. Keep an updated “said no to” list. Use resource found here.

2. Place a checkmark on the days you meet your lower/upper bound.

Day Lower bound Upper bound

Monday

Tuesday

Wednesday

Thursday

Friday

Saturday

Sunday

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At the end of the week (5 Minutes):

Because I said no to the nonessential, Changes for next week or

This week’s progress
I was able to say yes to… things to reinforce

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DON’T LOSE MOMENTUM

Essentialism isn’t one more thing; it is a different way of doing everything. So, I’ve been
working hard to create an ecosystem that will make it easier to integrate essentialism
and effortless execution into your life.

Check out these resources that will help you keep the momentum you’ve built and
breakthrough to your next level.

Read Essentialism and Effortless

B E S T S E L L E R B E S T S E L L E R

ESSENTIALISM
The Disciplined Pursuit of Less
Take a deeper dive into creating an essential life.
In the foundational book, Essentialism, you’ll learn
more ways to simplify your life and focus on what
truly matters. Packed with hands-on strategies
and backed by relatable research, you’ll discover
how to identify your highest priorities, eliminate
distractions, and achieve more with less effort.
EFFORTLESS
The Disciplined Pursuit of Simple
Effortless offers actionable advice for making the
most essential activities the easiest ones, so you
can achieve the results you want, without burning
out. With practical tips and real-life examples,
you’ll learn how to streamline your tasks, delegate
effectively, and create more space for what truly
brings you joy.

THE GREG MCKEOWN PODCAST

Join me each week as I interview the most interesting thinkers, personalities, and experts
on living a life that truly matters. I’ll explore the most essential areas of our lives and
provide you with actionable strategies you can implement right away. New episodes drop
every Tuesday and Thursday. Find us wherever you download your podcasts.

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THE ESSENTIALISM ACADEMY

Join a community like no other. Inside the Essentialism
Academy, you will find curated video courses that will help
you eliminate the trivial many and focus on the vital few
things that are most important to you.

To learn more about the academy go to

essentialism.com

KEYNOTE SPEAKER
Do you want to ignite a conversation that will revolutionize
the way your organization thinks and works? I’ve helped
some of the largest, global organizations like Apple, Google,
and Goldman Sachs challenge conventional wisdom and
break through to the next level of success and profitability.
Learn more about speaking opportunities at gregmckeown.
com/keynote.

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