Make the behavior you want the easiest option available. The speaker set up a book station next to their desk and banned screens at night, so boredom naturally pushed them toward reading instead.
One of the rules is making it easy for you to do the things that you know you need to do. I wanted to read more, so what did I do? Just set up this book station right next to where I work, and there's a time at night in which I prohibit myself from using screens. So I just get bored, and the only thing that's left to do is just read. I made it easy for myself. Suddenly everything changed.
