Tom Krieglstein trained for a 100-mile Ragnar race by placing his running shoes next to his bed, which made morning runs automatic. Moving them to a high shelf killed the habit. The principle: reduce friction for habits you want, increase it for ones you don't.
In 2016, I committed to running this thing called a Ragnar race. The Ragnar race is 100 miles in a 24 hour period. There were many, many, many days when I did not want to run. As these days went on, I noticed something that was interesting. I noticed that if I took my shoe, my running shoes, and put them right in front of the bed and I went to bed with my running short, my chances of actually going for a run in the morning drastically increased. And then there were days where I acc forgot and I put those running shoes up on a top shelf where they belong. I didn't have my running shorts on. They were rolled up in a drawer. And if I did that, my chances of running that morning drastically decreased. From that experience, I learned to increase the chance of you doing a habit, we have to reduce the friction of that habit. To decrease the chances of engaging in a bad habit, we have to increase the friction between us and a habit.
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