Friction - A Secret Tool for Successful Habits

Low friction = easy to do. High friction = hard to do.

Your job is to reduce friction for good habits, increase it for bad ones.

Reduce Friction for Good Habits

Make the right choice automatic:

• Exercise more: Sleep in gym clothes. Pack gym bag night before, keep in car.
• Eat better: Pre-chop vegetables when you get home from grocery store. Don't buy junk food.
• Write daily: Journal + pen on nightstand.
• Stay hydrated: Water bottle wherever you sit most.

Increase Friction for Bad Habits

Make the wrong choice annoying:

• Impulse buying: Delete saved credit cards. Remove Apple Pay. Keep wallet in another room when browsing.
• Endless scrolling: Log out of apps. Delete them. Use Apple Screentime with 10-min limit.
• Distraction at work: Website blockers during work hours.

The Pattern

Every friction adjustment rewires your brain's default setting.

You're not fighting willpower. You're designing your environment so your ideal self is the path of least resistance.

Try This

Pick one good habit to build, one bad habit to break.

List 3 ways to reduce friction for the good habit. List 3 ways to increase friction for the bad one.

Implement all 6 changes today.