Subtraction by Addition
Why adding more good often beats obsessing over the bad
Trying to be healthy these days can feel like navigating a minefield.
Every scroll, every podcast, every headline seems to introduce a new villain. Seed oils. Artificial sweeteners. Coffee. Carbs. Screens. Plastics. The list never ends.
And while some of these concerns have merit, what often gets lost is context. Dose. Frequency. Individual needs.
Instead, we get a steady stream of fear-based messaging that makes health feel overwhelming. Unclear. Out of reach.
One of the biggest shifts I’ve made, both personally and with clients, is simple:
Stop demonizing the bad. Start adding more good.
I call it subtraction by addition.
The idea is simple: when you focus on what to add, the things that don’t serve you often take care of themselves.
Eat more whole foods, and ultra-processed foods naturally decrease. Move more, and sedentary time shrinks. Sleep better, and late-night scrolling fades.
No extremes or overcorrections. Just better inputs, repeated consistently.
There’s actually solid behavioral science behind this. Research shows that positive framing, focusing on what to do rather than what to avoid, increases adherence and long-term behavior change. It lowers resistance. It builds momentum.
And momentum is what most people are missing.
We tend to think progress comes from massive overhauls. Perfect plans. All-in commitments. But in reality, it comes from small, repeatable actions that stack over time.
Choosing a diet soda over a regular one. That’s progress.
Walking daily instead of jumping into a five-day training split. That’s progress.
Waking up at the same time each day without a 12-step routine. Still progress.
We can’t let perfect be the enemy of better.
Perfection is very fragile. One missed workout, one off meal, one late night, and the whole thing feels like it falls apart.
But better is flexible. Better adapts. Better compounds.
That’s the real essence of subtraction by addition.
You don’t need to overhaul your life overnight.
You don’t need to eliminate every “bad” thing.
You don’t need to follow someone else’s version of optimal.
What you need is awareness. Intention. And a willingness to keep showing up.
A Simple Way to Apply This
If you’re feeling stuck or overwhelmed, start here:
1. Add one good habit: Pick something simple and repeatable. A daily walk. A protein-focused breakfast. A consistent bedtime.
2. Let it crowd out the bad: Don’t force removal. Let your new habit naturally shift your behavior.
3. Remove one source of friction: Look at your environment, your schedule, your inputs. What’s making things harder than they need to be?
4. Focus on momentum, not perfection: Ask yourself: Did I move forward today, even a little?
Health has never been about perfection. And it never will be. It’s about momentum. It’s about showing up. Making informed choices. Doing what you can with what you have.
You won’t avoid every “bad” input. But you can stay intentional. You can keep stacking better decisions.
And over time, that’s what changes everything.
So here’s the question to sit with: What’s one good you can add today…
and what’s one thing you can let go of to make space for it?
Love this!