Preparing your own not-to-do list is quite simple. Here are the steps for how to do it:

1. First you need to take the time to make the list. It's definitely worth it to take 30 to 60 minutes to save hours and hours in your everyday life later on.
2. The second step is retrospection . You have to analyze your tasks from previous months, especially the recurring ones. Open your calendar or to-do list and look for patterns. You should do the same with different requests you get from people in personal and business life.
3. Dedicate a few minutes to every recurring task. First define how big of an impact the task has on your future. How much value added you're really creating by performing the task. Then ask yourself if you can delete, delegate or outsource the tasks in order to do something else with more value. In the last step, ask yourself how you're feeling when you're performing the task. Do you feel any negative emotions, do you usually procrastinate when performing the task, do you feel guilt or anger after saying yes etc.
4. Identify low-level tasks, tasks you can delegate, distractions and time wasters that take up more space in your calendar than they should. Be honest with yourself about what should be on your not-to-do list. Especially try to identify tasks that help you procrastinate, the ones you have problems saying no to, etc. Find the recurring ones and put them on your not-to-do list.
5. Prepare the templates for kind declines and start saying no to yourself and other people. That is, of course, the hardest part. You should also regularly review your not-to-do list (at least every quarter) to add new things to the list or take something off if your life situation changes.